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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.
Well I can go on about the benefits of fitness and will do so later in this book. Your body is designed to work as a machine. When the machine is neglected either in part or in the whole. For most. it can be that simple to be healthy. you cut several years off the life of the car. everything but so long as I am still fit and strong and healthy . When you were learning how to do them. If it isn't taken care of. but remember that fitness is something that you can get into the habit of doing which makes it easy.Imagine walking alone at night and really feeling safe because you are physically strong. . weeks. for example. When each part of the machine is cared for. Let's make fitness fun. this will be something different. because it's a habit. Others may be recovering from an illness or injury. then the machine won't run well and eventually won't run at all. then. Do you worry about brushing your teeth today? No. Fitness is not something that you have to struggle with. Imagine having a greatly increased sex drive. You may ask. "What am I staying in shape for?" To each person. If a car. once you learned how to do it. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Others may need a certain level of fitness for their employment. But. Fitness is a term that is used to help define the ability to stay in the best physical shape. You'll learn many things that you'll be able to implement immediately to start experiencing success. you likely hated it. When you were three you were probably taught to brush your teeth. and even years off of your life when you don't take care of your machine (your body. Fitness is an essential part of life. it will last many years longer. is well maintained for many years. all of my friends. That's costly to you. Sorry if I sound overly patronising. the entire machine works the best that it can.That's what gives me the POWER to SUCCEED. then.) Fitness is about SURVIVAL. but when you look at this as your body. Really. it became something that you didn't think twice about. That's what we want you to think of when you think of fitness. You could take all of my money. it is a matter of staying healthy as long as possible. for example you don't change the oil in it. you are shaving away days. You learned to put your clothes on.
the first weeks of learning to be fit and staying healthy will be the hardest. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. if you have the will power to save your life by sacrificing for just a few weeks. . IT WONT BE EASY AT FIRST. Don't worry. You will be sore and tired. You'll find excuses about not doing it. chances are good that area of your body is bothering you because it's an unhealthy area.such as a weight lifter adding cardio to beat belly fat. It's just something that you do. You'll dread it. That's not true. In fact. Nevertheless. The same applies to experienced athletes that must alter or increase the training in a specific area . For me it's a bit of belly fat. What do you see? If you are unhappy about any part of your body or training. You just can't give up what you love. it's an important first step.Overcome the initial procrastination. you'll see that fitness can be easily mastered by you. Granted. but it may hurt your ego a bit to do it. Our first goal is to determine where you stand right now. You'll claim that getting fit is just too hard. this is painless.
You need to begin by understanding that change needs to happen. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. You need to use them to understand exactly where you stand right now. The higher this number is. . but it needs to be in a certain range to be healthy. Experinced athletes should also do a realistic self review .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. 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. the more prone to health risks you are. You need this number to be there. There are several tools that you need to use to determine your health level currently. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. Ask your doctor where your blood pressure is. Its important to do this to more firmy establish and prioritise your fitness goals. this is generally 120 to 139/80 to 89. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body.Here are some questions for you beginners to ask to determine where you stand right now. For adults.
What To Start With To get started with fitness. causing difficulty for each organ there. your lungs and even your heart are suppressed. 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. But.• Ideal Weight: In comparison to your height and body structure. there's much more for you to consider. Beginners . Those that have a larger midsection are most prone to health risks. your ideal weight is the weight that you should be. These three things are critical elements for you to take into consideration when considering where you stand right now. In effect. Your kidneys. the fat here is likely to be what kills you. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. if you are overweight. The fat that is here will push into your body. Those that have a large midsection are the most prone to heart problems. . start by getting through these basic first steps. ideally.
Set your goals. and to work on first. Determine what's important for you to maintain. This will be your indication of your weight loss and health improvement. Do it the same time and same way every time you weigh yourself. Stand up straight. You need this to see just how unhealthy you are currently. Ask him for measurements of your blood pressure. Calculate your BMI.1. Write them down and post them in several locations in your home. 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. Pull up your shirt. Get your weight. Measure your waist. Determine that you are healthy enough physically to begin improving through diet and exercise. to improve on. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. 5. Meet with your doctor to talk about your overall health. 2. Do this at home on a well programmed scale. not at your doctor's office. . It's going to come down and that will be quite rewarding! 4. 3.
inflamation syndrome. Cardio Vascular fitness level. I'll point you in the direction of improving your overall health. that's great! You are one step closer to being healthy. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. you can begin to improve your health. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . There's much to learn and improve on for most of us. strength etc.Now that you have this done. What You Will Learn So. fitness is not just about weight loss. or giving up some addiction or bad habits. Throughout this book. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. Therefore. For others it will be less dramatic. you need to take into consideration the fact that overall health is in fact important to improve. high cholesterol as well as other concerns even though they aren't technically overweight. People with some experience under the belt will need to examine their flexibility. that's not to say that you don't have health problems beyond that level. Many people are still at risk for high blood pressure. If you don't think that you need to lose weight. I was very ill and thin. For me the impression made in the initial months was very strong because I made much progress in this time. I got into it because I was a drug addict. By understanding where you stand on these factors above. For others. But. that will mean improving other qualities of your life. With fitness everyday is a new beginning so you can always review your progress and set new goals. Although many people start looking into fitness because they want to lose weight. For many that will mean losing weight.
Because each plays a role in your overall health. They used to tell us alot of bull that 6 hrs is sufficient. help you to understand where you are and then help you to get to the goals that you have. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart.Each of these aspects is very important. Since your body is likely to be your largest factor impacting your life. it doesn't do much good if you don't eat the right foods. isn't enough if you aren't eating the right foods even if you are losing weight. Remember. General Health: First things first. each aspect is just as important as the next. Those with eating disorders can also benefit from physical conditioning. Losing weight. The longest i went without sleep in the army was 5 days and 4 nights . 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. Its simply not true. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. I normally need 9 if I'm training and eating heavily. I say hogwash and current medical research says the same. Namely alcohol. and even fun. but 7-9 hrs is optimal. With your mind fitness. GET ENOUGH SLEEP !!! Sleep . When i was in the army they were very keen on sleep deprivation. the goal is to improve your stress level. though. for example. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. . 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. ways. we mean making sure you are emotionally and mentally fit.some say they only need 4-6 hrs. While your body must be maintained as much as possible for health. Many of you will be fighting with some bad habits. we'll tackle what the healthy standard is. Most of us need 7-9 hrs sleep everyday. we'll teach you how to improve your life through easy. especially of course if you are too fat. we will start there. Throughout each of these aspects. That means insuring that your overall life is healthy in regards to the life that you lead. Sure you can function on less or more. smoking or drug use. I know your situation. With lifestyle fitness. Emotional stability is critical to overall health. But giving up serious vices is not easy and you are well advised to get professional medical advice.
Stress and recuperation are also critically important and are covered in another section of their own. Each part of your body functions well because of the support that other parts play. get 7-9 hrs sleep every night. . In fact if you are looking at changing your body composition I dare you to do before and after shots. even those things that you don't think about doing like your heart beating and your lungs breathing. Your body is a well designed machine. Your heart pumps oxygen rich blood to each cell in your body. I recommend you go to a good doctor and just get a general check up. Your brain keeps everything working.if its unhealthy. I cover diet in another section because its very important. Change your diet . Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Not only will you feel great but you will have medical proof.So. give up the vices like drink and smoking. actually. delivering fuel to it so that it can perform its duty. the time has come to improve the way that machine is working. Your lungs supply your heart with the necessary oxygen. This means physically. This is so you can see the improvements in coming weeks and months.
While your diet is something for the a later section. If you don't work hard. Where Are You at? As we've mentioned. not to sit idle. That way. too. the body had to do what it needed to so that you could stay alive. these fat reserves could be used. You shouldn't skip this step. Your weight. It would store food in fat so that when there wasn't enough food available. Talking to your doctor is a great place to start when it comes to determining your overall health. it's important for you to know where you stand health wise. to know what level of fitness your body is in. this could be a potential problem that needs to be considered. You should weekly weigh yourself. your neck. you need to take into consideration the vast number of measurements that we've already taken. Your body is used to providing your muscles with the fuel that they need to work hard. If you are overweight. too. Your job is to give your body what it needs to continue to perform correctly. Yet. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. You may not physically be able to exercise . You should understand how well your body is working. your blood pressure and your body mass index are good indications of your overall health. it goes further than this. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. the same day at the same time each week. you should address these specific concerns. Keep a log of this information so that you can see your progression. That means taking the measurements that we've listed. Your muscles are necessary for functioning but they have been built to be used. What's Healthy? As we mentioned early. What some people don't realize is why their body has developed as it has. your arms or anything else. your body can't maintain a healthy muscle mass. Well back in the time of the cave man. you can improve your overall health and then improve upon your situation by knowing how to. chances are good that your heart has been affected by it.Go to the library and read as much as you can on health and physiology. 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. we need to address your body's ability to do what it needs to through being physically capable.
but remember your body is built to be used. not to sit in a chair at a desk all day. Gyms are big business. it's not the permanent solution. pains or weight problems. It's a hard realization. Its not easy thing to do at first. even if you aren't overweight. he created several businesses around his fame and was among the first people to market body building products bearing his name. Again. Exercise is something that some people hate and others love. he was credited with the invention of the first exercise equipment marketed to the masses. Now. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Using your muscles and strengthening them are vital to improving health and fitness. that's a great sign. In the late 19th century. Understanding where you are is difficult for many at first. look at your body in other manners to determine what you can improve on. How Can You Improve ? Improving your body means improving your body's ability to move and function. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. 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 sport of body building has been around for quite some time. But. coupled with the other fitness elements later throughout this book. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Our overall plan to improving your body's fitness level is through exercise. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. the man known as the "father of bodybuilding". If you aren't having any physical limitations. and body building supplements are at an all-time level of performance. chances are good that you aren't getting enough exercise and fitness into your life anyway. its going to improve. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. personal trainers are making a tidy living helping people stay fit. but it will get easier.to a certain level. As he became more popular. one step at a time. This competition was the basis for many . Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. He became so successful. In actuality.
stronger. nothing will compare to actually getting to the gym and lifting those weights. and more aggressive in their behavior. there can be a lot to learn. . Training techniques were improved. nutrition was focused on more than ever. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. you heard of him right ? Through the years. This book will guide you through some of the basics to get you started. men around the world were inspired to become bigger in their physique. and the sport has evolved into a real competitive arena. but you'll need some information first. body building has just grown in popularity becoming almost an obsession for many people. Olympia competition that remains the most popular body building contest to date. Women have started to take an interest in honing their bodies. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. Of course. When World War II broke out. and body building equipment evolved into an effective means for working muscles in ways never thought of before. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow.others to follow including the Mr. In 1970.
and other activities and still have enough energy left over to handle any emergencies which may arise. Diet also has a significant influence over biochemistry. training. But you can raise one leg out to the side at 90 degree's i bet (everybody can). The components of physical fitness are as follows: Cardio respiratory endurance . The nervous system prevents this from happening (thank heavens). But its a nerve reflex that prevents you. Especially with the training and recuperation. diet. The three things of most interest to us in biochemistry are nutrients. 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.can you do the splits ? Probably not. 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. By training. Components of Fitness Physical fitness is the ability to function effectively in physical work. Deeply tied in with all of this are your biocemistry and your nervous system. . In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. The nervous sytem is quite remarkable. Nothing else. hormones and waste products in the blood such as lactic acid. Anerobics can aid the cardio system and reduce fat. then there is anerobic which is great for muscle and bone growth and strength.Exercise Physiology Lets cover some basics about physical training. After a while you will develop a natural sense for this. Well guess what. If done in the right way the two are complimentary.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. By balancing your training and recuperation you can optimize your biochemistry. consider this . Your body works with a natural cyclic rythym. Your workout routines. Aerobics can improve muscle function and growth. If you can do it with one. 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. supplimentation and recuperation should all fit in with your optimal body routine.
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. Progression.and following a good diet. progressive training. Muscular endurance . Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Regularity is also important in resting. Time. Appropriate training can improve these factors within the limits of each athletes potential. and eye-foot coordination are classified as components of "motor" fitness. sleeping.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. The principles of exercise apply to everyone at all levels of physical training. and Type. Excessive body fat detracts from the other fitness components. To achieve a training effect. a person must exercise often. detracts from appearance. . Factors such as speed. "FITT" Regularity. reduces performance.the greatest amount of force a muscle or muscle group can exert in a single effort. Body composition . and negatively affects one's health. knee) or any group of joints through an entire. agility.Muscular strength . Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. elbow. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Intensity. normal range of motion.the amount of body fat an athlete has in comparison to his total body mass. eye-hand coordination. Flexibility . muscle power. Infrequent exercise can do more harm than good. from the Olympic-caliber athlete to the weekend jogger. These basic principles of exercise must be followed: Factors for a successful training program are Frequency.
Thus. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Although swimming is great exercise. Variety. Overload. Providing a variety of activities reduces boredom and increasesmotivation and progress. FITT Factors Certain factors must be part of any fitness training program for it to be successful. The acronym FITT makes it easier to remember them.you must strive to conduct 5 days of physical training per week. and flexibility training will not improve any of these three components. especially when training for strength and/or muscle endurance. it does not improve a 2-mile-run time as much as a running program does. Personally I have a cardio workout at the warmup stage. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. at least three exercise sessions for cardio fitness. and Type. then I do my weight training and perform stretches between my weight exercises. muscle endurance. to obtain maximum gains in muscular strength. muscle strength. You will find that you can experiment and find the optimal routine for your metabolism. Another way to allow recovery is to alternate the muscle groups exercised every other day. time. however. Three physical activity periods a week. a program should include activities that address all the fitness components. athlets become better runners if their training emphasizes running. Time. Ideally. For optimal results. goals and motivation. These factors are Frequency. for example. Specificity. Training must be geared toward specific goals.Balance. and flexibility should be performed each week to improve fitness levels. with only one session each of cardiorespiratory. To be effective. athletes should have at least three strength-training sessions per week. For example.since overemphasizing any one of them may hurt the others.Intensity. strength. . Recovery. 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 Friday. Such programs. and Friday. However. the greater the intensity of the exercise. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Wednesday. when coupled with good nutrition. will help keep you super fit. 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. By training continuously in this manner. The following training program serves as an example. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. Stretching exercises are done in every training session to enhance flexibility. and those that exceed 90 percent HRR can be dangerous. INTENSITY Intensity is related to how hard one exercises. 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 cardio fitness is trained on Tuesday and Thursday. it is the factor many units ignore. During the second week. and Tuesday and Thursday are devoted to muscle endurance and strength. 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). The more energy expended per unit of time. you may also choose to run on Tuesday and Thursday.and Friday are devoted to cardio fitness.With some planning. if you have a hard run on Monday. Unfortunately. For example. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Wednesday. Monday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. a five-day-per-week program is much better than three per week. Wednesday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. However. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. Depending on the time available for each session and the way training sessions are conducted. In the first week.
if he is in relatively good shape. A athlete determines his estimated maximum heart rate by subtracting his age from 220. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. at 80 percent MHR. For example. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. if he is in excellent shape. and. graphic$$$$$$ Percent MHR Method With this method. One's ability to monitor the heart rate is the key to success in cr training. if he is in poor shape. If a athlete knows his general level of cardio vascular fitness. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. By determining one's maximum heart rate. . Percent HRR Method A more accurate way to calculate THR is the percent HRR method. A person using this method may exercise at an intensity which is not high enough to cause a training effect. and relative conditioning level. To compensate for this. he could start at 85 percent of his HRR. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. he can determine which percentage of HRR is a good starting point for him.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). Thus. an appropriate THR or intensity can be prescribed. the group run will be too intense for some and not intense enough for others. a person who is in poor shape should exercise at 70 percent of his MHR. one must compensate for its built-in weakness. if he is in reasonably good shape. at 60 percent HRR. With this information. the THR is figured using the estimated maximal heart rate. For example. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. one can be sure that the intensity is enough to improve his cardio fitness level. if he is in excellent physical condition. graphic$$$$$$ When using the MHR method. at 90 percent MHR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. a 20. resting heart rate. at 70 percent HRR. As a result.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). and.
the body will usually have reached a "Steady State" after five minutes of exercise.83 or 27) if he is exercising at the right intensity.70 and 131 is 91. Before anyone begins aerobic training. muscles. and the heart rate will have leveled off. the athlete should monitor his heart rate. the value is rounded off to the nearest whole number. This will let him determine if his training intensity is high enough to improve his cr fitness level. These arteries are located to the left and right of the Adam's apple. he must exercise harder to increase his pulse to the THR. To determine the RHR. an adequate level of fitness.second period. (See Figure 2-lB. Thus. as in the example. use the THR of 161 BPM figured above. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. the product obtained by multiplying 0. At this time. He should count his pulse for 10 seconds. (See Figure 2-1A.7 results. If his pulse rate is below the THR. or to see if one is within the THR during and right after exercise. and immediately after exercising. 160. then multiply this by six to get his heart rate for one minute.70) before it is multiplied by the HRR. For example.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. Exercising at any lower percentage of HRR does not give the heart. place the tip of the third finger lightly over one of the carotid arteries in the neck.) Yet another way is to place the hand over the heart and count the number ofheart beats.7. The result is then added to the resting heart rate (RHR) to get the THR.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. he should know his THR (the heart rate at which he needs to exercise to get a training effect). and lungs an adequate training stimulus. During the 10. .7 BPM is rounded off to give a THR of 161 BPM. When 91. the athlete should get a count of 27 beats (161/6= 26. In summary.) During aerobic exercise. When the calculations produce a fraction of a heart beat. particularly if they cannot find more than 20 minutes for cr exercise. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. In this case. the percentage (70 percent in this example) is converted to the decimal form (0. As shown.7 is added to the RHR of 69. or maintain. (See Figure 2-1 C. a THR of 160.
multiplied by six.If his pulse is abovethe THR. then start with a basic program. . Walking is a great place to start. He should count as accurately as possible. If not. He should check his exercise and post exercise pulse rate at least once each workout. an athlete can easily find his own THR just by knowing his age and general fitness level. To improve cr fitness. If he takes only one pulse check. TYPE First we will discuss aerobic training. To find out if you have any limitations. a 40-year-old athlete with a low fitness level should. the less intense the activity. The more intense the activity. For example. In this type of training. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. Another way to gauge exercise intensity is "perceived exertion." This method relies on how difficult the exercise seems to be. during aerobic 70 percent HRR. he should do it five minutes into the workout. talk to your doctor. or duration. Here are some tips for you to get in aerobic training. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Using this figure. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. gives an error of six BPM. the longer the required duration. since one missed beat during the 10-second count. TIME Time. A athlete who maintains his THR throughout a 20. It is inversely related to intensity. • Start with basic aerobics and work up as your tolerance increases. the athlete must train for at least 20 to 30 minutes at his THR.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. your body will work to improve its function by improving how much work your heart can do. the shorter the time needed to produce or maintain a training effect. refers to how long one exercises. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster.
. . -Handball (singles). . . They must also be of sufficient duration and intensity (60 to 90 percent HRR). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. Swimming.Rowing. playing your favorite sport.Skiing (cross-country). . . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . though.Running. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.) -Racquetball (singles). as soon as your body allows for it.Rope skipping.Swimming. • Move on to more aerobic style exercises.Walking (vigorous). SECONDARY (Done with partners or opponents of equal or greater ability. elliptical machines.Bicycling (road/street).Stair climbing.Bicycling (stationary).Jogging. . running.Exercising to music. -Tennis (singles). .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . .Road marching. Your goal is to start with 10 minutes of continuous aerobics three times a week. . and other physical activities are perfect for aerobics. bike riding. . -Basketball (full court). You should try to increase this to 30 minutes three times per week.
ankles. and legs. and the feet strike on the heel and push off at the big toe. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. INTERVAL TRAINING Interval training also works the cardiorespiratory system. The faster the run. Proper warm-up and cool-down. Every activity has its drawbacks and you must weigh the advantages and disadvantages. 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. 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. help prevent injuries. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. knees. The following style of running is desired… The head is erect with the body in a straight line or slightly bent forward at the waist. athletes need information on ways to prevent running injuries. Besides learning running techniques. Some athletes may need instruction to improve their running ability. and. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a .The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. but can also be a major cause of injuries. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. the faster the arm action.) The toes point straight ahead. (cross-body arm movements waste energy. to do this safely. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. The most common injuries result from running and occur to the feet. he should do two things: 1) gradually buildup to running that frequently. However. A well-conditioned athlete can run five to six times a week. The arms swing naturally from front to rear in straight lines. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. I prefer the rowing machine as It can avoid injuries associated with running.
Determine (or estimate) the actual 1-mile-race pace. He does this repeatedly with periods of recovery placed between periods of fast running. (8:00 minutes/4 = 2:00 minutes per 440 yards.1 to 4 seconds = 1:59 to 1:56.) Step 3. Using the time from Step 1. the energy systems used are allowed to recover. 52 seconds long (1:56 + 1:56 = 3:52). rowing. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. the pace for an interval training workout is calculated as follows: Step 1. hiking. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. .) Thus. 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. 2. swimming. will be 3 minutes. each 440-yard lap should be run in 1 munute. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. twice the length of the work-interval periods. therefore. Step 2. 59 seconds during interval training based on the athlete's 16:00. This type of intermittent training can also be used with activities such as cycling. and his estimated pace for 1 mile is one half of this or 8:00 minutes. it can be estimated from his last APFT by taking one half of his 2-milerun time. 56 seconds (1:56) for each 440-yard run. 56 seconds to 1 minute. (2:00 minutes . The athlete's 2-mile-run time is 16:00 minutes. bicycling. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. If a athlete's actual 1-mile-race time is not known.mile run time.relatively short time and increase his running speed. 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. Recovery periods. Using the work-interval time for each 440-yard lap from Step 3. These recovery periods. In interval training. In this way. Using a 2-mile-run time of 1600 minutes as an example. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute.
2. At first. Follow each 440-yard run done in 1 minute. Each 440-yard jog should take twice as much time as the work interval (that is.rest ratio is 1:2. As with any workout. 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. another type of cardio vascular training sometimes called speed play. As a result. the athlete varies the intensity (speed) of the running during the . 3:52).This can be done on a 440-yard track(about 400 meters) as follows: 1. he should be ready for interval training. If he responds well. the heart rate usually falls to around 120 to 140 beats per minute. Because the heart rate is not the major concern during interval training. After a athlete has reached a good cardio vascular fitness level using the THR method. FARTLEK TRAINING In Fartlek training. monitoring THR and using it as a training guide is not necessary. Thus. refer to Table 2-1. As with any other new training method. he should do it once a week. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. As the athlete becomes more conditioned. Because of the intense nature of interval training. For each second of work. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. there are two seconds of recovery. with at least one recovery day in between. his recovery is quicker. he may do it twice a week at the most. the workto. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. He may also do recovery workouts of easy jogging on off days. During the recovery interval. It shows common 1 -mile times and the corresponding 440-yard times. 56 secons by an easy jog of 440 yards for recovery. interval training should be introduced into his training program gradually and progressively. athletes should start intervaI workouts with a warmup and end them with a cool-down. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR.
and the running is not done on a track. However. At this time he recovers by jogging at an easy pace.workout. It should then be gradually increased to four miles. athletes should start slowly and progress gradually. The unit is divided into ability groups using 2-mile-run times. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. As with all exercise. or on any other irregular terrain. . he runs hard for a few minutes until he feels the need to slow down. they may use other activities as supplements or alternatives. Those who add non-running activities to their training may not improve running ability as a consequence. In such cases. It can be used as both a physical conditioning activity and a competitive event. over hills. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. many runners prefer Fartlek training to interval training. depending on the terrain and fitness level. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Alternate Forms of Aerobic Exercise Some athletes cannot run. the athlete varies the intensity (speed) of the running throughout the workout. At first. he starts with very slow jogging. It consists of running a certain distance on a course laid out across fields. For these reasons. When ready. In Fartlek training. The object is to cover the distance in the shortest time. Cross-country runs have several advantages: they provide variety in physical fitness training. Their drawback is that they require special equipment and facilities that are not always available. Swimming. Instead of running at a constant speed. through woods. the distance should be one mile or less. bicycling. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. neither the running nor recovery interval is timed. and they can accommodate large numbers of athletes. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. The speed and distance can be increased gradually as the athletes' conditioning improves. Each group starts its run at the same time.
a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. For example. and do pool-side kicking for an excellent aerobic workout. Non-swimmers can run in waist-to chest-deep water. cross-country skiing. They can also do calisthenics in the water. walking. running. in swimming. Thus.SWIMMING Swimming is a good alternative to running. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body.g. Together these activities combine walking and running with moderate resistance work for the upper body.) in swimming alone. a athlete should set his THR about 10 bpm lower than while running. in order to effectively train the cardio vascular system during swimming. It is used to supplement running and develop upper body endurance and limited strength. Compared with all the other modes of aerobic exercise presented in this manual (e. The swimmer should start slowly with a restful stroke. adjust the intensity. athletes will help to ensure that they are working at the proper intensity. Body position that enhances the blood's return to the heart. if needed. Some advantages of swimming include the following: Involvement of all the major musclegroups. CYCLING . This is because. which minimizes lower body stress in overweight athletes. After five minutes. rope jumping. he should stop to check his pulse. For injured athletes. cycling. compare it with his THR and. By modifying their THRs in this manner while swimming. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. etc.. tread water. the heart does not beat as fast as when doing the other types of exercise at the same work rate. Partial support of body weight by the water. one's THR should be lower than while doing the other forms of aerobic exercise.
unless walking is done for a long time at the correct intensity. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. WALKING Walking is another way to develop cardiorespiratory fitness. requires no equipment. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout.Cycling is an excellent exercise for developing cardio fitness. It is enjoyable. a athlete recovery at low speed and/or low should set his THR at resistance. and causes few injuries. However. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. and increasing velocity. the athlete can vary the speed and resistance and use periods of active For swimming. A simple way to increase walking speed is to carry the arms the same way as in running. Athletes can alter the cycling intensity by changing gears. After about three months. he should walk 45 to 60 minutes at a faster pace. The heart rate should be monitored to determine the intensity. 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. . For interval training. athletes can bicycle outdoors or on a stationary cycling machine indoors. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. adding hill Cycling should be work. As the walker's fitness increases. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM).intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. Dis. it will not produce any significant cardio vascular conditioning.
may be stressful to the lower extremities and therefore should be limited to no more than three times a week. They should attain and maintain their THR to ensure a training effect. and the intensity may be varied as in running. and the time spent jumping should be increased as the fitness level improves. Some of movement of the arms the highest levels of aerobic fitness and legs. and in parks and forests. boots. these . They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and poles often obtainable from the outdoor recreation services. and the frequency and duration of rest periods. may be done almost anywhere. one form or another of crosscountry skiing can be done almost anywhere . Some runners use it as a substitute for running during bad weather. when doubled and stood on. golf courses. Equipment is reasonably priced. however. Although some regions lack snow.on country roads. endurance. reaches to the armpits. Rope jumping. It requires little equipment. The action is similar to that used in brisk walking. However. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. with skis. and is not affected by weather. open fields. and racquetball) involve bursts of intense activity for short periods.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. Cross-country skiing is easy to learn. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. A beginner should select a jump rope that. squash. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. the pace. developing ever measured have been found in muscular and cr cross-country skiers. The work load is determined by the difficulty of terrain. is easily learned.
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. Progressively working against resistance will produce gains in both of these components. Workouts can be done in a small space by diverse groups of varying fitness levels. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. It is a motivating. or many other calisthenics. challenging activity that combines exercise and rhythmic movements. jumps.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. In addition to cardiorespiratory fitness. they may be an adequate substitute for lowlevel aerobic training. the workout addresses every component of fitness. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. it helps improve performance in racket sports. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. bodybuilding athletes need a high level of muscular endurance and strength. If strengthening exercises are included. Warm-up and cooldown stretches should be included in the aerobic workout. intensity. hops. One can move to various tempos while jogging or doing jumping jacks. There is no prerequisite skill. If played vigorously each day. and duration. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. but the reverse is not necessarily true. they are closely related. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Because running increases endurance. . Although muscular endurance and strength are separate fitness components. and it can be totally individualized to every fitness level by varying the frequency.
and the lifting of weights. you don't have to be a body builder here. Isokinetic contraction causes the angle at the joint to change at a constant rate. Muscular Contractions Isometric. Strength training is essential because it allows you to improve the way that your body works. as when pushing against a wall. Force is produced with no change in the angle of the joint. you do want to develop lean muscles that are strong and therefore healthy.If you need to lose some weight. sit-ups. To achieve a constant speed of movement.Strength Training Along with aerobic training. But. with less likelihood of being strained or hurt through your daily exercises. This requires the use of isokinetic machines. There are other resistance-training machines which. isotonic. affect it by varying the resistance throughout the range of motion. With strength training. movements or even in accidents. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. too. for example. They are described here. you also need to consider adding strength training to your workout. Muscle burns through fat faster. Isometric contraction produces contraction but no movement. you will be able to move flabby muscles and fat into lean muscles. at 180 degrees per second. strength training is a very essential aspect of making sure that happens. allowing you to lose weight faster. Common examples are push-ups. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. They are able to be used easier. Muscles that are strong are less likely to become injured. Now. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. while not precisely controlling the speed of movement. . You don't have to have bulging muscles.
During the lowering phase of the curl the biceps are lengthening. Each type of contraction has advantages and disadvantages.the concentric or "positive" phase and the eccentric or "negative" phase. When a muscle is overloaded. Actually. isotonic. To obtain optimal gains. the muscle may be able to handle more of an overload eccentrically. however. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. the overload must be applied thoughout the full range of motion. in return. The nature of the eccentric contraction. As a result. Isotonic and isokinetic contractions have two specific phases . so there is more muscle soreness following eccentric work. This is a concentric (positive) contraction. This greater overload. it is important to know the following strength-training terms: Full range of motion. whether by isometric. the biceps are shortening. makes the muscle and connective tissue more susceptible to damage. and each will result in strength gains if done properly. may produce greater strength gains. or isokinetic contractions. This is an eccentric (negative) contraction. In the concentric phase (shortening) the muscle contracts. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. it adapts by becoming stronger. For example.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. while in the eccentric phase (elongation) the muscle returns to its normal length. Exercise a joint and its associated muscles through its complete . To understand the principle of overload. on the upward phase of the biceps curl.
range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. one repetition has been completed. . Set This is a series of repetitions done without rest. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. Similarly. This is crucial to strength development. A 10-RM is the maximum weight one can lift correctly 10 times. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. When a muscle is overloaded by isometric. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. it adapts by becoming stronger. or isokinetic contractions. isotonic. Muscle Failure This is the inability of a person to do another correct repetition in a set. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time).
. The weight should also not be too heavy. the muscle must be overloaded. progression. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. regularity. In other words. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. the weight selected should be heavier and the RM will also be different. the seven principles of exercise must be applied to all muscular endurance and strength training. an effective range is a 3-7 RM. (For example. to develop both muscle endurance and strength. The weight should be heavy enough so that. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. Although the greatest improvements seem to come from resistances of about 6-RM. OVERLOAD The overload principle is the basis for all exercise training programs. if a athlete's 1 -RM is 200 pounds. The exerciser finds and uses that weight which lets him do the correct number of repetitions. For example. These principles are overload. specificity. balance.70 = 140 pounds] to get 70 percent of the 1 -RM. For a muscle to increase in strength. For example. to achieve enough overload.) A better and easier method is the repetition maximum (RM) method. This weight is the 3-7 RM for that exercise. he momentarily cannot correctly do another repetition. However. after doing from 8 to 12 repetitions. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. and variety. multiply 200 pounds by 70 percent [200 X 0. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly.Principles of Muscular Training To have a good exercise program. If one cannot do at least three repetitions of an exercise. the resistance is too great and should be reduced. recovery. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. This weight is the 8-12 RM for that exercise.
Increasing the speed of movement in the concentric phase. For example. . The key to overloading a muscle is to make that muscle exercise harder than it normally does. it adapts by becoming stronger and/or by improving its endurance. the greater the number of repetitions per set. . Whichever RM range is selected. With continued training. PROGRESSION When an overload is applied to a muscle. When a athlete can correctly do the upper limit of repetitions for . when an athlete trains with a 25-RM weight. An overload may be achieved by any of the following methods: . but the gain in strength will not be as great. (Good form is more important than the speed of movement. If the workload is not progressively increased to keep pace with newly won strength. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. To optimize a athlete's performance. most athletes will benefit most from a resistance training program with an 8-12 RM.Reducing the rest time between sets.Increasing the number of repetitions per set. This is his 12+ repetition maximum (12+ RM).Athletes who are just beginning a resistance-training program should not start with heavy weights. To develop muscular endurance.Increasing the resistance. . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. However. the greater will be the improvement in muscle endurance and the smaller the gains in strength.Increasing the number of sets.) .Using any combination of the above. his RM should be determined from an analysis of the critical tasks of his sport. . the athlete must always strive to overload his muscles. there will be no further gains. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. gains in muscular endurance will be greater than when using a 15-RM weight.
The principle of regularity also applies to the exercises for individual muscle groups. RECOVERY . A athlete can work out three times a week. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. Sporadic exercise may do more harm than good. 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. but when different muscle groups are exercised at each workout. strength training for the identified muscle(s) will be beneficial.12 RM). if his goal is to do three sets of eight repetitions of an exercise. In this way. in a given task. Exercise must be done regularly to produce a training effect. For example. In a multi-set routine. he ensures maximum carryover value to his chosen sports. he feels the muscles on each side of the joints where motion occurs. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. REGULARITY Exercise must be done regularly to produce a training effect. For most athletes. The athlete slowly does work-related movements he wants to improve and. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. He then should increase the weight by about 5 percent but no more than 10 percent. it is usually time to increase the resistance. but three workouts per week are best for optimal gains. this upper limit should be 12 repetitions. He continues to work with that weight until he can complete all eight repetitions in each set. if his plan is to do 12 repetitions in the bench press. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8.the set without reaching muscle failure. then increases the resistance by no more than 10 percent. the principle of regularity is violated and gains in strength are minimal. These groups can be identified by doing a simple assessment. at the same time. To improve his muscular endurance and strength. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. He should continue with that weight until he can do 12 repetitions correctly.
then you simply repeat the sequence once again. For example. the arms. The recovery time between different exercises and sets depends. Someone at beginners level should work out all three main muscle groups. Recovery is also important within a workout. at this level. the primary muscle groups should always be trained first in the workout. you're also training secondary muscle groups at the same time. on the intensity of the workout. The chest. the legs can be trained with weights on Monday. Beyond this basic level of training. Thursday. Following this you would have a day off. so that the same muscle or muscle group is not exercised on consecutive days. I recommend that you remain at this level for at least three months. When exercising in this fasion. but they should allow at least one days recovery and between workout days. the legs. and it's okay to work out all three muscle groups in each workout. Normally.There should be at least a 48-hour recovery period between workouts for the same muscle group. in part. For example. Consecutive days of hard resistance training for the same muscle group can be detrimental. Strength training can be done every day only if the exercised muscle groups are rotated. It's important to note that when training the primary muscle groups. For beginners. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. you may train your legs. This is because when you train the primary muscle groups you also train the secondary ones. . The muscles must be allowed sufficient recovery time to adapt. and Saturday. the upper back and the thighs. There should be at least a 48-hour recovery period between workouts for the same muscle groups. you will be training your shoulders and arms to some extent as well as the chest. the recovery time between sets should be 30 to 180 seconds. you begin training different sections of your body in each workout. Sample workout routines are provided for someone at this level of training. when doing bench press. MUSCLE GROUPS There are three main muscle groups. There are also secondary muscle groups. Wednesday. So for example.the neck and the midsection. You can move on to a four day routine. and Friday and the upper body muscles on Tuesday. 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. and it is possible to have more than one day off or to put the rest days in between which ever days suit.
Examples of these workouts are given later. 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. 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. then the smaller muscIes. If you go for a run on one day. or pushing. while activating the opposing muscle results in the opposite. 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. When you are ready for a day off. . follow an overhead press with a lat pull-down exercise. Sequence the program to exercise the larger muscle groups first. As a result. reduce the risk of injury. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). If curls are done first. movement. you can train your upper body. as a result. For example.Beyond the four-day routine are five and six day routines. Split routines can also be used to integrate cardio training with weight training. Activating one muscle results in a pulling motion. I have seen this happen many many time's. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. Personally. It's always important to judge by the feeling in your muscles and your general energy level. The latissimus dorsi muscles will not be overloaded and. do not hesitate to take a rest and spend some time recuperating. they may not benefit very much from the workout. For example. followed by the muscles of the upper back and chest. in turn. for example then the following day. If you do use too much weight. For this reason. When planning a training session. There's little point in exercising at all if you only intend to do it for three months. Most muscles are organized into opposing pairs. This technique helps ensure good strength balance between opposing muscle groups which may. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. BALANCE When developing a strength training program. But training at this level is not recommended for basic or intermediate level athletes.
Also. However. The weight lifter should always do weight training with a partner.training program can be very boring. improvement will occur. both should know how to use the equipment and the proper spotting technique for each exercise. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. low back. Correct breathing is another safety factor in strength training. and neck. For example. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . as this can cause dizziness and even loss of consciousness. for variety or due to necessity (for example. who can observe his performance as he exercises. The athlete should periodically substitute different exercises for a given muscle group(s). namely. Lifting too much weight forces a compromise in form and may lead to injury. and they may also produce better results. Each athlete must understand how to do each lift correctly before he starts his strength training program. A natural tendency in strength training is to see how much weight one can lift. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. 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. To ensure safety and the best results. when in the field). he can switch to partner-resisted exercises or another form of resistance training. safety.then the arms. As long as all muscle groups are exercised at the proper intensity. abdominal. Breathing should be constant during exercise. Using different equipment. A poorly designed strength. and altering the volume and intensity are good ways to add variety. he can do squats with a barbell instead of leg presses on a weight machine. or spotter. and phases of conditioning. There are also other factors to consider. As a general rule. changing the exercises. The athlete should never hold his breath. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. exercise selection.
The exercise should provide movement at more than one joint. most of the exercises in the program should be "multi-joint" exercises. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. For example. only works the arm flexor muscles. The concentration curl. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. and inhale during the negative (eccentric) phase as the weight returns toward the floor. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. but are good for developing strength.the floor. On the other hand. Power lifting is probably safer than an Olympic lifting. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. and so forth. the pull-down exercise produces motion at both the shoulder and elbow joints. only involves the elbow joint. This will help him train a greater number of muscles in a given time. low back. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. This is because the exercises have been selected purely for for their strength properties. an exercise like concentration curls for the biceps muscles of the upper arm. EXERCISE SELECTION When beginning a resistance-training program. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. Usually eight wellchosen exercises will serve as a good starting point. For most people. shoulders. and not for . These exercises will be detailed in a following section. although an effective exercise. They should include those for the muscles of the leg. Also. however. especially beginners. For example. increasing strength is only secondary to someone that is serious about body building.
During the second week. Circuit training is done with lighter weights. and ligaments. This is very important. Also less rest is taken between sets during the workout. he should use progressively heavier weights. the weight should be increased. H. the weight must be reduced. If he can do only seven repetitions of an exercise. Several different circuit training routines will be given in this book. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases.any traditional reason. conditioning. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. he should increase the weight until he can again do only 8 to 12 repetitions. and maintenance. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. . joints. Power lifting exercises will also be explained in detail in their own section. By the end of the second week (4 to 6 workouts). A training is one particular form of circuit training. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. P. When he can do more than 12 repetitions of any exercise. because the beginner must concentrate at first on learning the proper form for each exercise. During this phase. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. and with higher repetitions usually between 12 and 20 reps. if he can do more than 12.
Three sets per exercise is the maximum most athletes will ever need to do. More frequent training. and so on. however. set of that exercise is done in an equal or lesser time period. Instead. If he stops making progress with one set of 8 to 12 repetitions per exercise. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. The use of timed sets. Although training three times a week for muscle endurance and strength gives the best results. Maintenance Phase Once the athlete reaches a high level of fitness. 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. The maintenance phase should be continued throughout his career and. is required to reach and maintain peak fitness levels. a second.This usually involves an increase in weight of about five percent. ideally. throughout his life. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. The exercise period. he does not need to do more than one set per exercise. The emphasis in this phase is no longer on progression but on retention. the maintenance phase is used to maintain that level. third. It does not hold back the more capable performer by restricting the number of repetitions he may do. As long as he continues to progress and get stronger. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. unlike exercises performed in cadence or for a specific number of repetitions. This process continues indefinitely. As with aerobic training. After an appropriate period of rest. 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. 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. . As time goes on and he progresses. recovery period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. one can maintain them by training the major muscle groups properly one or two times a week.
the difficulty of the activity can be increased. This is done by lengthening the time period of any or all timed sets. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. 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. as a general rule. Following this sequence ensures that all major muscles are worked. do timed sets to improve push-up and sit-up performance. perform a workout to strengthen all of the body's major muscles. This having been said. several of these will be given. and to be assured that all emergencies can be met. abdominal curls. a muscle endurance or strength training workout should not be designed to work exclusively. a training regimen which exercises all be developed and followed. This ensures continued gains and minimizes boredom. close-hand. and so forth) can be done. Then. and vice versa. or give priority to. For this reason. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. Below. and so forth) and sit-ups (regular. different types of push-ups (regular. In this way. when a athlete performs a workout geared to develop muscle endurance and strength. wide-hand. To add variety and increase the overall effectiveness of the activity. At the same time.5 minutes. by decreasing any rest period between timed sets.Timed sets can be applied to improving athlete's sit-up and push-up performance. here is a very time-efficient way of conducting push-up/sit-up improvement. those muscle groups worked by the sit-up or pushup event. feet-elevated. As the athletes' levels of fitness improve. by increasing the number of timed sets performed. abdominal twists. Thus. To meet this goal. or by any combination of these. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. Thus. First. the best procedure to follow when doing a resistance exercise is as follows. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. When . 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. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. This is because the muscles worked by those two exercises will already be pre-exhausted.
balanced workout. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. as in any endeavor. several timed sets of push-ups can be done followed by several sets of situps. the times listed in the chart above may prove to be too long or too short for some athletes. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. When using timed sets for push-up and sit-up improvement. Finally. Major Muscle Groups In designing a workout it is important to know the major muscle groups. major muscle groups. athletes must set goals for themselves. this program may overwork some muscle groups. and their primary action. and biceps curl. graphic 3-6@@@@@@ . The beginning weight-training program will work most of the important. It has some duplication with respect to the lat pulldown. because of the nature of the situp. If this happens. athletes can before doing the other. where they are located. and make adjustments accordingly. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. he should immediately drop to his knees and continue doing modified push-ups on his knees. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. for the beginner. It is a good program for beginners and for those whose time is limited.performing this type of workout. The exercises should be done in the order presented.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. During a timed set of push-ups. To ensure a good. an athlete may reach temporary muscle failure at any time before the set is over. pay attention to how the athletes are responding. This applies when doing each timed set. rest intervals must be placed between timed sets. For example. for the more advanced lifter. or vice versa. Thus. With this approach. This program also includes exercises to strengthen the neck muscles. For example. In the same way. However.
Always use strict form. and inhale during the eccentric (negative) phase. lurch. and safety. 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. 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. This small investment of time and money will allow you to improve your overall muscle mass faster. or with the correct equipment training alone is OK too. and more effectively. and end the concentric phase in a fully contracted position. This helps to increase motivation. You'll enjoy it and you'll see improvement in the tone of your body quickly. . • Consider working with a physical trainer. Accelerate the weight through the concentric phase of contraction. Begin from a fully extended. you'll want to increase this number over time to at least 30 minutes per day three times per week. Exhale during the concentric (positive] phase of contraction. • Work with a low amount of weight first. you should add in ten minutes per day three times per week at least. and return the weight to the starting position in a controlled manner during the eccentric phase. This can cause serious injury. the intensity of the workout. With strength training. or arch the body. Do not twist.Here are some tips for exercising through strength training. • Change up the exercises that you do so that the process is easy and fun. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Otherwise you can have a training partner to help with spotting. Exercise the large muscle groups first. Always breathe when lifting. lunge. relaxed position (prestretched). then the smaller ones. Again. Perform all exercises through their full range of motion.
to let the body recover and help prevent over training and injury. Alternate pulling and pushing exercises. They can improve an untrained athlete's level of strength. . cool down. to progressively overload his muscles. but not more than 96 hours. there are limits to the type of training that can be done. Never increase the resistance used by more than 10 percent at a time.Allow at least 48 hours of recovery between workouts. sandbags. three times a week. it is unreasonable to expect that all folks can use them on a regular basis. the result is largely the same. Ensure that every training program is balanced. and single-leg squats are examples of exercises which use a person's body weight. As with all training. and follow the principles of exercise previously outlined. The availability of facilities may vary. Train the whole body. For example. However. situps. not just specific areas. Sandbag exercises are very effective in strength-training circuits. pushups. the development of strength does not require expensive equipment. follow triceps extensions with biceps curls. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Pull-ups. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Although many towns have excellent strength-training facilities. but the rest of the body must also be trained. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Progress slowly. All that is required is for the athlete. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Concentrating on weak areas is all right. Whether the training uses expensive machines. or partners. athletes should warm up. The weight of the bags can be varied depending on the amount of fill. safety is a critical factor. Sandbags may seem unusual but have some advantages. dips. Exercise Programs When developing strength programs for people.
increased caloric intake.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. the second half of each repetition as the exerciser returns to the starting position). It uses the force of gravity to oppose the force generated by muscles through contraction. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. The longer the partners work together. and rest. weight training. 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. and foods are consumed with the intention to build the body's metabolism and increase mass. the negative part of each exercise should take at least as long to complete as the positive part. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. the more effective they should become in providing the proper resistance for each exercise. It is achieved through muscle conditioning. This section will focus on weight training for body builders. More than one exercise per muscle group may be used. Following are descriptions and illustrations of several PREs. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. They must communicate with each other to ensure that neither too much nor too little resistance is applied. Weight training develops both strength as well as the size of skeletal muscles. Workouts are designed to focus on certain muscle categories. Weight training uses a variety of specialized equipment designed to target specific muscle . The speed of movement for PREs should always be slowand controlled. As a general rule.
If you want to undertake it yourself. 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. size. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. or shape. endurance. The basic principles of weight training are pretty much the same as those of strength training. Equipment used in weight training include barbells. and weight moved to cause desired increases in strength. These trainers can suggest specific workouts for you to begin with. I find I can concentrate better working out by myself. When your muscles are resisting a weight. The specific combination of reps. you risk muscle injury which could hinder your progress. It involves a manipulation of the numbers of reps. exercise types. Different weights will give different types of resistance. tempo. Personally I have never used a personal trainer or even a training partner. sets. Building up slowly allows muscles to develop appropriate strengths relative to each other. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Strength training focuses on increasing muscular strength and size.groups and movements. and weight depends upon the desires of the body builder. the overall tone of that muscle will grow over time. dumbbells. pulleys. sets. you should not just "jump right in". we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Some of your muscles might be naturally stronger than others. First. 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. Most gyms offer the services of a personal trainer that comes with the membership fee. we'll define some common exercises for clarification. If you are a beginner at weight training. Some people refer to weight training as strength training. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Weight training is one type of strength training using weights as the primary force to build muscle mass. exercises. If you don't use good form in weight training. EXERCISES . While they are not exactly the same. Another form of weight training is resistance training.
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
This can also be done with straight bar. 2 dumbbells. Return to the starting position. you will use a barbell. Press the bar to arm's length over your head. Lie on an incline bench and position your head at the top. Press bar overhead to arm's length. Lock your legs and hips and keep your elbows in slightly under the bar. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps.Hold a barbell with hands a little closer together than shoulder width. . front barbell raise. military raise. The exercises listed above can be done either in a gym or in your home. This exercise can also be performed with dumbbells or seated on a weight bench. seated or standing or with 2 dumbbells and your palms facing in. side dumbell raise. front dumbell raise Standing Military Press For this exercise. let's look at a couple of sample workouts. they will have many specialty machines that will work specific parts of your body. If you are going to join a gym. dumbell press. Stand with your legs about shoulder width apart and lift the barbell to your chest. Keep your upper arms close to your head. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Employees at the gym can help you with proper use of the machines. shoulders military press. Now that you know what exercises to do.
Let the bar hang straight down in front of you. .Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Keep your body and wrists straight. Pull the bar straight up towards your chin. keeping it close to your body.
Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward. Lower slowly to the starting position. depending on what you want to work most. Don't swing! Front Dumbbell Raise .
Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. With a smooth. . Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Don't lean forward while doing this either or you risk injury to your back. Then slowly lower them back down to your side again. but not quite locked. Make sure you are lifting the dumbbells up rather than swinging them up. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. so that both arms are in motion at the same time. Your feet should be about shoulder width apart. palms facing backward. controlled motion.Stand with a dumbbell in each hand. 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. lower the weight while simultaneously lifting the weight in your right hand. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight.
The dumbbell should end up roughly parallel with your torso. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Concentrate on pulling your elbow back as far as it can go. look straight ahead instead of at the floor so you can keep your back straight. Before starting. Hold two dumbbells with your arms hanging at your sides. Your left arm should be locked at the elbow so it will support the weight of your upper body. Reach down and pick up a dumbbell with your right hand. Raise your shoulders up as far as you can go then slowly return to the starting position. Your back should be flat and almost parallel with the floor. Droop your shoulders down as far as possible. 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. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. . Switch arms after one set.
Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. You can put your heels on a 1 inch block to further work the quads. press the weight up back to the starting position.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. not your neck. Bend at your waist with your legs locked. You can also use a wider stance to work the inner quads even more. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Return slowly to the upper position. Once you reach the bottom position. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. This can also be done with your knees slightly bent. or adapted for use without the machine. Standing Calf Raises This can be done with a specific machine found in a gym. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. . This can also be done holding a barbell. Keep your head up and your back completely straight. Stiff Leg Barbell Place a barbell on your shoulders. Firmly grip the bar with your hands almost twice your shoulder width apart. Keep your back as straight as possible and your chin up. until your upper body is parallel to the floor.
leading with your head and chest. At this point. Pause briefly in this position. Complete a full set. Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell. your knee should be directly over your toe. Grasp the barbell with both hands with a wider than shoulder width grip. Now. Keep your back tight and your chest out throughout the entire exercise. Return to the starting position. Your foot should be far enough in front of you so that when you bend your right knee. Keep your head and neck in line with your torso so that you are looking forward. then slowly straighten your legs and raise your body back up to a standing position. Reach one foot back and place your toe on the box. At this point. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. your shoulders should be directly over front foot. the more difficult the exercise. your hips should be sitting back. and straightening your leg. lowering your hips so your rear knee just clears the floor. Keep your opposite foot flat on the floor and point your toes forward. If you have difficulty lowering yourself down this far. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. bend your knee (of your front leg).the higher the box. Stand up straight. Place a barbell behind your head at the base of your neck. sit your hips back (like you are going to sit in a chair). Lunges Place a barbell on your upper back. Keeping your front foot flat on the floor.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Position your right leg forward in a long stride. and your chest should be directly over the middle of your thigh. your thigh and lower leg form a right angle. or alternate legs for each rep. Slowly bend your knees. lower yourself until the knee of your front leg is bent 90 degrees. then switch legs and repeat. and lean forward slightly at the waist. Your shoulders should be directly over your front foot. Lift your chest up and look straight ahead. raise yourself by pushing your hips slightly forward and up toward the ceiling. Mid Section .
or resting on a bench with your knees bent at a 90 degree angle. controlled movement . Your shoulders should come up off the floor only about four inches. If you are resting your feet on a bench.Crunches Lie flat on your back with your feet flat on the ground. Continue to push down as hard as you can with your lower back. Begin to roll your shoulders off the floor.don't cheat yourself by using momentum! Workout Routines Bulk Up . and your lower back should remain on the floor. place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Focus on slow. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.
Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. 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. If the word "damage" makes you flinch. but your mind will get prepared as well. As a beginner. You should also have an appropriate cool down period after you are done working out. Day 1 . it's important to start out slow and not push yourself beyond your limits.Upper Body For the following exercises. You can progressively increase the amount of weight you lift as you get stronger. A warm-up session prior to working out can not only help get your body ready for exercise. . two-steps-forward. This can be simple stretching as you get your body ready to work. get sore but bounce back quicker since the muscular damage isn't as severe. This plan is just a suggestion. you need to start out with some warm up exercises. 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. on the other hand. begin with two sets of 10-12 reps each. With any workout. you learn to push your muscles harder and inflict more damage that takes longer to recover from. This is what bodybuilding is all about – a continuous cycle of one-step-back. don't worry. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. You can adapt it as needed to suit your workout goals. Again. The reason is simple: as you get more experienced. It's a good thing for a bodybuilder to incur limited muscle damage. repeated over and over on a weekly basis. This can also be simple stretching exercises and deep breathing. you can work out more frequently than more advanced body builders. Beginners.
add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .12 reps each • Chin ups (get assistance if necessary) .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.Rest Day 4 .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.Upper Body Increase your sets to 3 doing 10 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. 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 .
• 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 . consider starting out with a two or three day plan. . Keep in mind that you won't get results as quickly with a fewer day workout.Rest If a four day workout plan is too much for you. Here is a sample three day workout. and Abs Do three sets of 12-15 reps each.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 .Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.Back. Chest. but if you need to start out slowly. it can still be effective. Day 1 .
This is to make sure that you have enough energy to make it through your entire workout. 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. Many people opt for a protein shake and a bowl of rice. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. . By doing this. your body can take advantage of that extra blood flow and work the muscles more efficiently. When you consume protein and carbohydrates prior to a workout. Triceps. but you can choose whatever foods you want to get what you need.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . there is increased blood flow to the muscles.Biceps. During training. you should eat some protein and carbohydrates.Legs and Shoulders Do three sets of 12-15 reps each.
Circuits can also be designed to concentrate on sports skills. flexibility. coordination. These include cardio endurance. It describes calisthenic exercises for developing strength. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits.It's a good idea to keep track of your workouts and how many sets and reps you are doing. try more weight. Be sure and rest between sets to allow your body to adjust and recover. add a little weight and do the exercise again. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. This could be a little time on a treadmill or walking. 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. not lift weights. endurance. This is to get the blood flowing through the muscles. and speed. The goal is to add weight until it's difficult to complete 8-12 reps. athletes' . The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. Circuits can promote fitness in a broad range of physical and motor fitness areas. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. be sure to take note of how long it took you to get to that point. Remember. It's also a good idea to do your first set with very little weight. If you find that it's just a bit too easy. muscular endurance. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. you want to build your body. and flexibility. Circuit training is a term associated with specific training routines. Usually that's around a minute or two. strength. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught. On the second set.
the free circuit requires little supervision. Free Circuit In a free circuit. it can provide both fun and a challenge to any athletes' physical and mental abilities. .Increase the time per station along with the number of repetitions. and any number of athletes can exercise for various lengths of time. doing a fixed number of repetitions at each station. Aside from this. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. . but increase the number of repetitions. number of stations. These include the time. Almost any area can be used. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. At the same time. athletes work at their own pace. number of time. Fixed Circuit In a fixed circuit. number of athletes. 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. Progress is measured by the time needed to complete a circuit. and athletes rotate through the stations on command. and no signal is given to move from one station to the next.common tasks.Increase the number of times athletes go through the circuit.Keep the time for completion the same. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. or any combination of these. circuits can be organized to exercise all the fitness components in a short period of time. the quality and number of the repetitions done should be monitored. number of stations. . a specific length of time is set for each station. and sequence of stations. The time is monitored with a stopwatch. These are discussed below. In addition. Each has distinct advantages. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . number of times the circuit is completed.
and taking 15 seconds to move between stations. a circuit may have ten stations. exercising for 30 seconds at each station. the athletesm should be divided into 10 groups of four each. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. exercise periods may be increased to 30 seconds or longer for all three rotations. .Time One of the first things to consider is how long it should take to complete the circuit. When a fixed circuit is run. A circuit geared for a limited objective (for example. and poor results. Further. athletes may have to repeat the same circuit several times. developing lower-body strength) needs as few as six to eight stations. Number of Times a Circuit is Completed To achieve the desired training effect. athletes may run through the circuit three times. Difficult exercises can be alternated with less difficult ones. Having enough equipment reduces bottlenecks. the time at each station should always be the same to avoid confusion and help maintain control. On the other hand. Another option is to have four rotations of the circuit. The whole workout takes less than 45 minutes including warm-up and cool-down. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. The exercise time at each station may be reduced to 20 seconds the second and third time through. Each station must then be equipped to handle four athletes. Consider also the time it takes to move from one station to the next. After the warm-up. As athletes become better conditioned. For example. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. respectively. slowdowns. in this instance a rope jumping station must have at least four jump ropes. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. It is vital in a free circuit that no athlete stand around waiting for equipment. Number of athletes If there are 10 stations and 40 athletes to be trained. circuits to develop both strength and cr fitness may have as many as 20 stations. For example.
Imagination and fun are important elements in developing circuits that hold the interest of athletes. For example. while muscular endurance work may be secondary. improving cardiorespiratory endurance may be the top priority. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. in a circuit for strength training. For example. He can choose from the exercises. grass drills. exercisers may follow . but it may have as many as 20. 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. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. For example. the designer must decide how to arrange them. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). After deciding how many stations to include.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. increasing muscular strength may be the primary objective. calisthenics. The six steps below cover the most important pects of circuit development. On the other hand. However. he should not limit the circuit to only these activities. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. in a strength training circuit. and guerrilla drills described in this section. conditioning drills. the same muscle group should not be exercised at consecutive stations. Arrange the Stations A circuit usually has 8 to 12 stations.
In some cases.the pushing motion of a bench press with the pulling motion of the seated row. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. However. the number of stations. instructions for the stations are written on the signs. If the designer wants to include running or jogging a certain distance between stations. and all other useful information. In the gymnasium. 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. By not exercising the same muscle group twice in a row. athletes may run five laps or for 20 to 40 seconds between stations. The choice of exercises depends on the objectives of the circuit. The necessary equipment is placed at each station. 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. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. Another approach might be to alternate between upper and lower body exercises. Select the Training Sites Circuits may be conducted outdoors or indoors. #########show exercises . The choice of exercises for circuit training depends on the objectives of the circuit. they may run laps or run between spread-out stations if space is available. each muscle has a chance to recover before it is used in another exercise. The sketch should include the activity and length of time at each station. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. he may do this in several ways.
They can help develop coordination. calisthenics such as the bend and reach. use 80 counts per minute. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Nonetheless. shouId not do the advanced exercises highly fit athletes can do. will derive the greatest benefit from many of these exercises. and directions are provided below with respect to the actions and cadence. a conditioned athlete may use multiple sets of flutter' kicks with good results. and strength. few calisthenic exercises are really unsafe or dangerous. On the other hand. Use good judgment before performing these exercises. flexibility. some people. However. . some of the calisthenics listed below may be done in cadence. Finally. for the average athlete. use 50 counts per minute unless otherwise directed. lunger. Few exercises are inherently unsafe. However. flutter kicks are an excellent way to condition the hip flexor muscles. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. athletes with low fitness levels. When doing exercises at a moderate cadence. may find certain exercises less safe than others. Poorly-coordinated athletes. parallel bar dip. the possibility of straining the lower back increases. Although calisthenics have some value when included in a cardio circuit or when exercising to music. knee bender. These calisthenics are noted.Calisthenics Calisthenics can be used to help develop coordination. For example. SAFETY FACTORS While injury is always possible in any vigorous physical activity. following the directions written below will produce satisfactory results with a minimum risk of injury. for the average athlete who is of sound body. and strength. Cardio Vascular and muscular encurance. and chin-up/pull-up. with the lower back properly supported. cardio and muscular endurance. such as trainees. sit-up. and side-straddle hop can best be used in the warm-up and cooldown periods. because of predisposing conditions or injuries. With a slow cadence. Exercises such as the push-up. Calisthenics can be used to exercise most of the major muscle groups of the body. The keys to avoiding injury while gaining training benefits are using correct form and intensity. without support. flexibility. however. Also. squat bender. on the other hand.
The following are key points for ensuring safety during stretching and calisthenic exercises: . If this type of action is performed. wheelbarrow. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. develops all the fitness components. For example. progressive manner. The best technique is to train alternate muscle groups and/or fitness components on different days. horizontal ladder. Using such exercises for unconditioned athletes increases the risk of injury and accident. This is especially true if someone has had a previous injury to the back. ballistic (that is. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. To ensure balance and regularity in the program. Such a program has variety. slow stretching exercises. These exercises are beneficial when the athlete is fit and he does them in a regular. and crab-walk exercises. should be used. it minimizes injuries caused by overuse. Therefore. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. athletes can benefit from doing partner.The key to doing calisthenic exercises safely is to use common sense. However. Progression and Recovery Other important principles for avoiding injury are progression and recovery.resisted exercises followed by a slow run. at the same time. athletes should progressively train to build up to these exercises. and follows the seven principles of exercise while. The day after a "hard" training day. Also. athletes can do running at THR with some light calisthenics and stretching. if the Monday-Wednesday. not conditioning drills done to cadence. a certain level of muscular strength is needed to do them safely. Programs that try to do too much too soon invite problems.Friday (M-W-F) training objective is cardio vascular fitness. if athletes are working the same muscle groups and/or fitness components. Some athletes complain of shoulder problems resulting from rope climbing. they should work them at a reduced intensity to minimize stress and permit recovery. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength.
To make it even better. You get the exercise you need without missing your television program and time will fly by. 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. you need to give it the physical movement that it needs. too. ballistic (bouncy or jerky) stretching movements. use only slow.Stretch slowly and without pain and unnatural stress to a joint. This is a great way to get in some quality time away from the television. ride the bike. controlled movements with little or no extra weight. head out for a walk with your spouse for a few minutes. This means feeding it the right regimen of movements. cooling down. Your Overall Body Fitness Plan To improve the physical fitness of your body. • Do it with a pattern. . However. use a stationary bike. • If you can't leave the television. . If you can't leave the kids.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. if done. Visit your local recreational center or community center.. You can even start doing these things at home. which will make the process easier and even more enjoyable. CALISTHENIC EXERCISES The following are some common calisthenic exercises.A combination of spinal rotation and bending should generally be avoided. Start by working in exercise through aerobics and strength training into your day. take them with you. consider these easy and fun ways to get in the exercise that you need. . Use static (slow and sustained) stretching for warming up. During your favorite show.
Yet. Developing and maintaining it are important parts of a fitness program. Because people differ somewhat anatomically. However. to loss of flexibility. A simple toe-touch test can be used. but it should cause some discomfort because the muscles are being stretched beyond their normal length. martial arts. Flexibility is the range of movement of a joint or series of joints and their associated muscles. loading. tests can be used to assess flexibility in the hamstring and low-back areas. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. It involves the ability to move a part of the body through the full range of motion allowed by normal. Swimming. These areas are commonly susceptible to injury due. Stretching should not be painful. For many it's a great stress relief and it can be a lot of fun. disease-free joints. No one test can measure total-body flexibility. Flexibility is a component of physical fitness. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. climbing. and physical work with greater efficiency and less risk of injury. It will make all of the difference in how effective it is for you. comparing one person's flexibility with another's should not be done. running. . People with poor flexibility who try to stretch as far as others may injure themselves.• Do sports and other physical activities that you enjoy. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Make it your goal to actually put together a workout that you enjoy. Good flexibility can help an athlete accomplish such physical tasks as lifting. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. you'll probably find every excuse not to do them. Your overall body fitness means exercise and movement. you will come to enjoy exercising. When you begin to add these into your day. in part.
It is a safe and effective method for improving flexibility. The longer a stretch is held. Every muscle is subject to the myotatic reflex. the easier it is for the muscle to adapt to that length. especially during a sudden or extreme change. proprioceptive neuromuscular facilitation (PNF). Set your stretching goals over a period of weeks or months. The reflex opposes changes in muscle length. This lengthens the muscles without causing a reflex contraction in the stretched muscles. Although an important safety feature. stretching must be slow and deliberate. You may weaken the muscle. the myotatic reflex causes it to tighten and attempt to shorten. The athlete assumes each stretching position slowly until he feels tension or tightness. and ballistic. The athlete should feel slight discomfort.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). requiring a long slow recovery process. If you overstretch you can injure the muscle and end up decreasing your flexibility. These are described here and shown later in this section. but no pain. our muscles would be allowed to overextend and tear. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. not days. and it prevents strains and tears. To counter the reflex. This lets the lengthened muscles adjust to the stretch without causing injury. When a muscle lengthens beyond a certain point. for best results. passive. by limiting range of motion and preventing the body from hurting itself. Without it. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. Static stretching should not be painful. When pain results from stretching. Stretching Techniques Using good stretching techniques can improve flexibility. it can be an obstacle to athletic development. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. . There are four commonly recognized categories of stretching techniques: static. He should hold each stretch for ten seconds or longer. This is the tension you feel during stretching exercises.
• Complete a large muscle warm-up such as brisk walking. bike riding. Although this method may improve flexibility. Gently stretch to a point of tension and hold. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. Bouncing causes the muscles to tighten and increases the risk of injury. BALLISTIC STRETCHING Ballistic. and with proper form to avoid injury. Other key points include: • Consult your doctor before starting any exercise program. for five to ten minutes before stretching to warm up the body. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. jumping jacks etc. including one increasing your flexibility. pole. 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. and as part of a warm up for any athletic activity. or dynamic. or rubber tubing. Stretch gradually. This is especially important if you've suffered a previous injury that may be affected by flexibility training. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. • Don't bounce or jerk when you stretch.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. such as a towel. • Devote several minutes to stretching three to five days a week. to help him stretch. . The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. This produces a safe stretch through a range of motion he could not achieve without help. Safety Guidelines Stretching is only beneficial if done properly. it often forces a muscle to stretch too far and may result in an injury. Individuals and units should not use ballistic stretching.
Stop if you feel any pain. • Don't overstretch. • Hold each stretch with a feeling of lengthening the targeted muscles. stop immediately and consult your health care provider. not pain. . circulation. Be patient. start slow & don't over do it.• Don't hold your breath. assumed slowly and gradually. A mild sensation of pulling should be felt in the target area. allow some time to see results. A recommended sequence of warmup activities follows. Athletes should do these for five to seven minutes before vigorous exercise . as well as passive stretching and/or PNF stretching. • Hold the furthest point of any stretch for a few seconds. breathe normally and deeply with a feeling of relaxing the body. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility .Slow joggin-in-place or walking for one to two minutes. blood pressure. . If you do. then stretch further and hold that new position for 20-30 seconds. and increases the temperature of the active muscles. FITT Factors You should include stretching exercises in all of your workouts. Frequency: Do flexibility exercises daily. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. • If you're a beginner. Type: Use static stretches. This causes a gradual increase in the heart rate. The following FITT factors apply when developing a flexibility program. Remember. it took years to get tight. • You should never feel pain in your joints during stretching exercises. Do them during the cooldown to help maintain flexibility.
Calisthenic exerciese. as described in another section. . This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. as this can be very dangerous.Slow. It also increases the joint's range of motion and positively affects the speed of muscular contraction.Slowly mimic the activities to be performed. . This helps prepare the neuromuscular pathways. and do not bounce or bob. Stopping exercise suddenly can cause blood to pool in the muscles. . thereby reducing blood flow to the heart and brain. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.Do not stop suddenly after vigorous exercise. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. and stretching exercises should be a major part of both. arm circles. for example. For example. lift a lighter weight to warm-up before lifting a heavier one. knee/ankle rotations) to gradually increase the joint's range of motion. . The warm-up increases the flow of blood to the muscles and tendons. After running.. . Work each major joint for 5 to 10 seconds. to increase the intensity level before the activity or conditioning period. thus helping reduce the risk of injury. The following information explains the importance of cooling down and how to do it correctly. Hold each stretch position for 10 to 15 seconds. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity.Slow joint rotation exercises (for example. static stretching of the muscles to be used during the upcoming activity. one should walk for one to two minutes.
The muscles are warm from activity and can possibly be overstretched to the point of injury. Athletes who are overweight should follow a fat loss program. Such programs include sensible diet and exercise regimens. if possible. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. A more accurate way to determine body composition is by hydrostatic or underwater weighing.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. . Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. You may also work on it at home. Be careful not to overstretch.. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. . Stretching is one form of exercise that takes very little time relative to the benefits gained. This may provide better movement and less friction in the joint. Use partner-assisted or PNF techniques. this method is very time-consuming and expensive and usually done only at hospitals and universities. Rotation Exercises Rotation exercises are used to gently stretch the tendons. ligments. There are also height to weight and circumference ratio's but these are the least accurate. However.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. The following exercises should be performed slowly. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans.
Too many bad choices over time can accumulate into a poor diet. Losing one to two pounds a week is a realistic goal. full of taste and adventure. This exercise program meets the requirement to be physically active everyday. 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. If you exceed the weight listed for your height. here. open. which is best accomplished by a combination of eating less and exercising more.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. If you don't fall into the well-muscled category. You can do it even when you are in too much of a rush and don't have time. you may not necessary be over fat. What you need to accomplish through a diet is to train your body to eat healthily. it's time to starting making some changes to your lifestyle. Don't think about a diet that's taxing. and height. only a small percentage of their total body mass may be fat. limiting or boring. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. Think of your diet as being free. You need a diet that is actually a way of eating. People always want to know if a particular food is good or bad for them. troublesome. . you can do it with lots of favors that you AND your children will enjoy. You Are What You Eat. we aren't talking about a diet to lose weight. Poor choices like a lunch of soda. dieting is something that is simple to do healthily even if you can't live without certain foods. We aren't talking about a diet that you will go on to lose weight and then come off of later. gender. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. However. Although that sounds even worse. too. Take a look at the weight allowed for your height as shown in Table 1. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. chips. Yet. with all of the comfort that you want and need. No single food choice is necessarily a bad choice. not a temporary thing but a permanent thing. And. But.
fats. They don't cause you to gain weight like others. and they are very low in calories meaning you can eat more. • You are more prone to limitations physically as well as mentally. • Without nutrition. 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. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. All sorts of problems arise from not eating a healthy diet of food. Unlike "white" foods. your body can become ill faster and with greater intensity. • Whole grains are also an important product of a healthy diet. 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. They provide antioxidants to a high level that helps to heal your body. improve your physical fitness from the inside to the out. If you consume the wrong foods all of the time. . In the way of your body. • Your body does not heal as quickly from injury. whole grains give you so much more health.What's Healthy? The foods that you need play a significant role on your health. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. the food that you consume is the fuel that your machine needs. • Your blood pressure rises. it won't perform the right way. your body will not be able to perform as well as if you gave it the highest quality foods. In our machine look at the way that food works. 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. But. If you don't give it quality food. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. healthy food is just as important. • Fruits are sweet so they can solve the sweet tooth. your heart rate increases to unhealthy levels.
too. 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. Those that do not get enough fluids end up having a body that retains water rather than having less. 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. • Meats are important parts of the diet. The body goes into dehydration mode. The good news is that you don't often need a lot of work to make them happen. Dieting To Lose Weight Finally. All foods and drinks should be noted! . 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. you need to reduce this amount to at 1500 to 1600 calories per day. He or she may recommend a diet that is different for your specific health issues. What do you eat for breakfast. 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. take note of how a normal day or week goes for you. In addition. Your doctor may have additional or different recommendations for your health. if you need to lose weight.• Water intake is also important. Where Are You Now? When it comes to improving your diet fitness. improving these five areas is all you need to do. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. too. If you are dieting and need to lose weight. Spend one or two days recording the foods that you eat in an average day on a piece of paper. If you don't do anything else. 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. causing you to keep in all that you can. Consuming enough water means that you'll system is hydrated. you need to take into consideration the location that you are right now. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming.
that's a different story. find out why it is that you can't give them up. sour cream and butter just because you love the taste.2. anxious. How often did you eat without actually being hungry but being instead bored. If you just love the taste. For example. If you need apple pie to feel safe. there are several key things for you to address. For most people this is as simple as tracking what they eat over the period of a few days to a week. 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. you need to address this emotional problem. sugars and calories in general. determine if there is a better way for you to get the foods that you like. they aren't all bad! First. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. you can find ways to get much of the same taste without a lot of the calories. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . For example. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. If you love your mashed potatoes loaded with gravy. 4. 3. Don't worry. Being honest with yourself is important. Look at your list of foods and see how many of them are high in transaturated fats. though. Figure out how many calories you are consuming in an average day. 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. Next. are you connected with that big slice of apple pie because it was your favorite growing up. you may have an emotional attachment to the foods.
There are certain times in life that foods become prime suspects to leading to health risks. You should know what types of foods you can not eat. high cholesterol foods that you currently are eating. That's exactly what you need to strive for here. if you give it a try you may find that you like these foods better than you do the high fat. If you don't know you should talk to your doctor about this. your diet fitness can threaten your life through disease and even early death. If you can not commit to making changes here. use it in a different way. limiting diet that's going to make your taste buds go permanently bland is up next. 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. . But. Yet. 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. How Can You Improve? Okay. This section of our book is long for a reason. If you are a diabetic. remember moderation is the key factor in real diet fitness health. Don't fret about the foods you love. here is comes. For example. One limit to this is when the food itself is detrimental to your health condition. now you need to consider how you will make changes that you can actually live with. The awful. and therefore you can improve your health overall. 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. Indeed you may want that slice of apple pie. instead of eating it every few days make it the reward that you get for a week of good eating. 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. 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. Here are several key areas to make changes and exactly how you should make them. Food isn't worth the risk of your life.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.
richer and brighter the color is. replacing the vegetable oil in your diet with olive oil. 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. . Instead of using a lot of salt. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. You should try to consume at least 2 to 3 servings of fish per week. they help to remove toxins from your body which means a reduction in risks of cancer. In addition. Consume more fish. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. For this. The darker.Heart Health Improving your heart's health is essential. the more antioxidants are in it. there are reasons why an investment in a bit more time here can literally save your life. 1. 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. For example. Or take a supplement of fish oil. in moderation can improve your health. you are in a hurry and who has time to chop up vegetables? Well. 2. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. there are various foods that can help you to improve your hearts health. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. eat lean cuts of meat. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. And. Antioxidants can help to transform your health. Reducing the amount of sodium that you take in is also a key factor in improving health. They can help to unclog your heart's arteries from cholesterol. try other flavor additions to your dishes. Garlic is a great antioxidant for your heart too. A good way to know if they are in the foods that you are eating is to look at the color of the food.
no frozen entrees. Don't reach for beef. Meats. milks. No food in one sitting should be a larger quantity than the size of your palm. Remove soda from your diet. is to visit your grocery store and walk around the outside aisles only as much as possible. eat a bit slower. can lead to increased health risks for cancer and they put the pounds on. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. The trick you should follow. Eat more fish. chicken and pork over beef. Remember. This single movement alone will improve your health considerably. 2. salts. butter or creams. unhealthy foods with foods that are better for you. 3. Reduce portion sizes. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. 5. but replace at least part of it with ground turkey or pork. 4. or products that are placed in foods to keep them fresh and looking good. then. Reduce the amount of fat. Learn to read labels so that they tell you what's in the foods you eat. One good switch is with ground meats. Visit the website of the American Heart Association to get heart healthy recipes. 6. Look at labels. Avoid the aisles and you'll improve your health overall. Eat more fruits and vegetables. Replace white bread with whole grain bread. we'll make it simpler for you. Look at your grains. and sugars in the foods that you eat. No boxed dinners. eggs and other fresh products usually line the walls of the building. Try to look for ways to improve your current recipes through replacing butters. It adds weight to your body and it causes all types of health risks later in life. To help you to not feel hungry. Some of these preservatives can clog up your heart. Add one new recipe to your diet each week. You won't notice the taste difference. Replace white rice and pasta with whole grain. meats that are high in saturated fat are clogging your heart.Many foods that are pre-made contain high amounts of preservatives. . The produce section is your friend filled with riches. Start looking for leaner cuts of meat. cholesterol.
they both look and feel full. then you need to consider a calorie reduction. convenience or habit. When your muscles are filled with glycogen. To have enough energy to perform your workout. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. you'll need a lot of different nutrients. but that requires the breakdown of body protein from muscle. But food is very important in a body building program. Calories are tiny bits of energy that your body uses to perform work. Many people don't pay enough attention to the types of food they eat. While you may love food. Don't make sacrifices here for speed. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Remember. Glycogen is the principal form of energy that is stored in muscles. One of the most important would be carbohydrates. Glucose is a simple carb that is stored in your muscles and liver as glycogen.If you need to lose weight. . don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. 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. Food supplies us with calories. If you're not eating enough carbohydrates. Dropping just a small amount of weight means that you need to eat less and do more physically. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Glucose can be made from protein. your body will start breaking down muscle tissue for glucose. the foods you eat can make a huge difference in the effectiveness of your program. while making changes at first is a challenge. Carbs Carbohydrates are the body's main source of glucose. Glucose also provides energy for your brain and making blood in your body.
typical simple carbs . and brown rice. it is also the best time to load up on carbs. whole grain breads. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. Blood sugar and muscle glycogen levels are low from your overnight fast. Focus on unprocessed complex carbs like sweet potatoes. state. For men. Eat some simple carbs after your workout and eat more of them. it can prevent muscle catabolism while promoting anabolism. That number will be the amount of grams that should be consumed daily. however. the amount of carbs that should be taken in by multiplying their body weight by three. Honey. After training.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. For example. oatmeal. Eat about 25% of your daily carbs at this meal. you must consume enough fiber in your diet.are digested quickly and easily. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. . Along with carbs. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. the intake of simple carbs can stimulate fat storage. or muscle building. Divide your carb meals into six servings throughout the day. Beans and oatmeal are two excellent sources of fiber. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. If you eat too many carbs in one sitting. potatoes. Women multiply their body weight by two to get their carb gram intake. and besides your postworkout meal. Breakfast is definitely the most important meal of the day. 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. Your body must replenish these levels before stimulating the fat storing machinery in the body. and aiding in muscle glycogen formation and growth. The resulting insulin spike is a double edged sword. A high carb intake at your post training meal will have less chance of being stored as fat. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. If you have not been working out. sugar and refined foods such as white bread and white rice .
repairing. Your body is degrading muscle and other body proteins. Your energy requirements will also decrease at this time. your carb intake should decrease. so your body won't need as much. If you eat carbs late in the day. or have a fever. you will want to rotate your carb intake. Protein intake exceeds output. if your protein output exceeds intake you would have a negative nitrogen balance. For example. then the standard 600g for the next two days. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. Protein is involved in growing. and protein is retained in tissue as new muscle is added. your body will store them as fat and increase weight gain instead of muscle mass. then 50% more (900g) for the next two days. If you lose more nitrogen than you consume. state. and replacing tissues. your body will break down muscle tissue to get it. burned. . Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Protein Another important nutrient every body builder needs is plenty of protein. you will be in an anabolic. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). The total carb intake is the same. Eat 50% fewer carbs (300g) for two days. This puts your body in what is called a catabolic state. That is made possible because proteins are the basis for body structures. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. On the other hand. and then increases insulin levels (ensuring no loss of muscle) on the final two days. If you are needing to lose some fat along with building your muscles. or muscle building. nitrogen balance is an important concept to keep in mind when talking about proteins. this is something that you want. You usually see this in people who are starving. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Amino acids are the building blocks of protein. Obviously. try varying the volume of intake. injured. For body builders.As your day wears on. Glucose molecules make up carbohydrates just like amino acids make up proteins. This is not good because the opposite is now happening. Watch out. if you consume more than you lose.
Fats are the main source of energy in the body. To compensate. fish. In body building contexts. your body cannot break it down very well. you'll need the amino acids in protein to work in your body. even when you are building the perfect body. your protein intake should increase to 1 1/2 times your bodyweight. would need to eat 200 grams of protein every day to put the body in an anabolic state. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. The general rule is to consume daily the same amount of grams in protein as your body weight. your body won't grow when it is in a catabolic state. milk 2 T. Ultimately. . Saturated fat is bad. catabolic means muscle loss. you'll still need some fats in your diet. you need to focus on the complete sources rather than those that are incomplete. Because of the chemical composition of saturated fat. Fats Yes. cooked 5 oz. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. cooked broccoli 1 c. A 200 pound body builder. concentrate on the complete sources of protein like meat. therefore. protein can do what it is supposed to do .build muscle. Fat combines with glucose for energy in order to spare the breakdown of protein.An anabolic state is when your body has a positive nitrogen balance. While there are proteins in other foods. Many diets have you cutting back on fat and carbohydrate intake. If you are dieting while body building. The key to fat intake is to stay away from bad fats and only eat the good fat. but if you want to get ripped with your body building program. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. steak. Be aware of the amount of protein you are eating and make them work for you instead of against you. These are the fats that contribute to heart disease and high cholesterol. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. That way. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. When calculating the amount of protein you are eating. you'll need to eat more protein to counteract this effect. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. and eggs.
and improve brain function.Saturated fats are commonly found in animal products such as meat. Because they reduce inflammation in the body. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. . Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. Unsaturated fats are easier for your body to break down. Trans fats cause an over activity in the immune system and are linked to stroke. help prevent cancer growth. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. Fats are actually an important part of any diet. fatigue. as well as egg yolks. whole milk dairy products like milk and cheese. They play an important role in protecting the body's vital organs. Omega 3 Fatty Acids can actually help combat conditions such as depression. and diabetes. 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. fat. These fats are most often found in fish and can have some significant health advantages. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. This type of fat is often used in commercially processed food because they are preserved longer. heart disease. Unsaturated fats are in liquid form as in oils. They are also more readily stored as body fat. These fats are found naturally in foods like nuts and avocados. At room temperature. Elevated levels of LDL can clog arteries and cause heart disease. maintain healthy hair and skin as well as providing a sense of fullness after meals. They can reduce inflammation. so they should be limited. joint pain. Trans fats should also be avoided. Fats keep the body insulated. You should truly strive to eliminate all trans fats from your diet. saturated fats are hard and solid. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. well. seafood. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. and even Type 2 diabetes. So basically.
relaxation and growth including calcium. For one. Alcohol consumption also hurts muscle growth. iron and potassium. magnesium. It has no nutritional value but it does contain high caloric content. it dehydrates your muscle cells. But when you are a body builder. Many people like a drink or two or even three to help them unwind and relax. it slows down your metabolism hindering your body's ability to process foods. alcohol can have a detrimental effect on your progress. As many know. Having higher levels of testosterone can help with your workouts by making you more aggressive. About a 1/2 cup is a good amount. Not only that. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. . hydrated and even over hydrated muscles allows for a much higher anabolic environment. Because your cells aren't holding as much water. Not only will having a hangover lower your workout intensity. There are several reasons why it does this. In fact. • Use olive oil in salad dressings and when cooking • When baking. so when those levels are down. That includes alcohol as well. it becomes much harder to build muscle. you will want to pay close attention to the foods you are feeding your body. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. instead of topping with chocolate or candies. you will not be as intense in your lifting and weight training. Alcohol contains nothing but empty calories. consider using nuts and seeds instead • Try making sandwiches with avocado and tuna instead of higher fat lunchmeats • Eat fish at least three times a week to increase your Omega 3 intake • Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes When you start on a body building program.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. phosphorus. but drinking actually lowers protein synthesis by twenty percent. you must be careful not to overdo on the fats.
so you're not getting the hydration you need. it can be especially important. and you should. you need plenty of water. This water is stored in extra cellular spaces. You can workout with the intensity of a professional. If you're going to be using supplements in your body building program. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. • No regular soda! Diet is better for you anyway and doesn't contain sugar . creating an anabolic environment needed for muscle growth. but for body builders. water can actually reduce feelings of hunger. If you're eating big to gain weight. thinking there's a shortage. but if your diet stinks. Water is part of every single metabolic process that the body undertakes. Contrary to popular belief. A good diet is essential to an effective body building program. Water is especially important when following a "high protein" diet. you'll need much more. drinking water can actually help you shed excess water weight. then you need even more water to help your kidneys do their work. Use artificial sweeteners instead. Many vitamins are water soluble. water can help them work. Water flushes out toxins and other metabolic waste products from the body. and water unlocks the power of those vitamins. urea (a toxic substance). The caffeine can increase fluid loss. In addition. if you're training hard. as it helps remove excess nitrogen. the kidneys can't function properly. Plus. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. your skin starts looking soft and puffy. begins hoarding it. For this to work properly. For body builders. In other words. and ketones.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. then you need a basic mega-vitamin. When this happens. the body. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Supplements like creatine work in part because it pulls water in muscle cells. The liver metabolizes stored fat for energy. Without enough water. it burns less fat. and tea don't count either. coffee. Water is good for you anyway. some of the load is transferred to the liver. Soda. If the liver is doing some of the kidneys' work. When water is in short supply. you won't be doing yourself any good.
• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit
1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6
8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt
Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for
cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Bake at 350 degrees for 30-35 minutes. Serve over your favorite type of noodle. slice in half and flattened Combine the onion.15 minutes. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Uncover and cook an additional 15 minutes. Pour the spaghetti sauce in. garlic & oregano Arrange fish filets in a single layer in skillet. or put toothpicks through them. Serve. Top on whole wheat pasta or brown rice if desired. Add browned chicken. Can diced tomatoes w/ basil. Cover and cook over medium heat for 10-20 minutes. spinach. egg. Ground Turkey Breast Sauce 1 lb. cover and cook on low for 45 minutes. drained capers Paprika to taste Rinse fish and pat dry. . 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. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Optional: Garnish with lemon slices. Fish filets One 14 oz. Sprinkle with paprika and capers. Arrange fish and zucchini in a single layer in a large pan. spread with mustard/garlic mixture. Tie the chicken breasts together with butchers twine. Broil on top rack for 5 minutes. Drizzle with lemon juice. low fat ricotta cheese Salt & pepper to taste 4 boneless. Turn fish over. skinless chicken breasts. Pan Broiled Fish 1 lb. stirring occasionally. salt and pepper in. Put a dollop of the mixture into each chicken breast. Add the chopped onion and mushrooms. and cheese mixture in a bowl. Serve plain or over brown rice. Put the all spice. In a separate bowl. frozen spinach. stir together mustard and garlic. minced or pressed 2 tbsp. or until the fish easily flakes with a fork. low-calorie Dijon mustard 1 clove garlic. Cover with tomatoes and liquid. thawed and dried 1 egg lightly beaten 8 oz. Serve.
beans. Add mayo.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Cook tuna to desired doneness. Mix well and spread over bread. Microwave for approximately 1 minute when ready to serve. or just use more egg whites. mustard. or over some brown rice. Rice & Beans Cooked Shredded Chicken Breast 1/2 . and tuna. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. You can eat this on some whole-wheat bread. Eat plain or on a bed of pasta. Top with lettuce or spinach leaves and second slice of bread. low fat mayonnaise 1 tbsp. Add tuna and sprinkle with seasoning. combine rice. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. and chicken. 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.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Chicken. Cook to desired texture. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. black pepper. Chop egg whites and add to medium bowl. Fiery Chicken Deluxe . combine all ingredients and stir until well-mixed. This is also good cold. Add cheese if you like and let it melt after turning the burner off. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. Add tuna with an amount of Worcestershire Sauce that you like. plain. Add barbeque sauce and stir together until well-coated. barbeque sauce In large bowl or Tupperware.
Put chicken slices in the container. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. add the salt and pepper. minced 1 tsp. Heat wine in a medium skillet over medium heat. Let it marinate for 25 minutes. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Fresh bay scallops. Add parsley and lemon juice.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. salt with chicken in a container and really roll the chicken breast around in the mix.10 hours (the longer. Place one asparagus stick on the top and start rolling it. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. rinsed and patted dry. You can grill rolls than for seven minutes on the electric grill at 375 degrees. then let it sit in the refrigerator for 3 . mustard and honey. 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. Add garlic and sauté 1 minute. the juicier it will be) This works best with a Foreman-style grill. or bake them for 25 minutes at 375 degrees.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. and put the green beans in for 2 . Pre-heat. Dried parsley Juice of 1/2 lemon 1 lb. Once the roll is ready. Cover and cook 1 minute. Place one slice of turkey bacon on each slice of chicken breast. Snap off tough ends of asparagus and remove scales with vegetable peeler. depending on how thick you would like your roll to be. Cut chicken into two to four thin slices. Give the asparagus a quick wash. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Makes 2-3 servings Garlic Roasted Vegetables . 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. cayenne pepper.
Makes two servings Fish in Foil 1/2 lb. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken.6 carrots. Place a piece of fish on each square of foil. halibut. boneless. fruit bits. Top each piece of fish with tomato. Fold foil edges together. or wrap roll-ups in plastic wrap for later use. sealing with a pleat. drizzle with oil and stir to coat. Sprinkle each with wine. green onion. peeled and quartered 6 parsnips. cut in two pieces 1 tomato. dried thyme. Combine all the vegetables into a tinfoil bag. olive oil In the Oven: Preheat oven to 400 F. Salt and pepper to taste. and carrot. skinless chicken. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. julienne 1 cup dry white wine 1 tsp. Combine all the vegetables in roasting pan. On the Grill: Turn barbeque to medium. peeled and cut into 6-8 wedges 1 large garlic bulb. Salt and pepper to taste. fresh 4 tbsp. and pepper. Repeat until mixture is used up. Chicken Salad Roll-ups 1 lb. or 3 tbsp. celery. and yogurt. Roast for about 30 minutes or until tender. sunflower seeds 2 tbsp. peeled and halved 2 medium onions. Combine with sunflower seeds. chopped 1 tbsp. Roast for about 1 hour 20 minutes or until tender. Drink. zucchini. chicken and fish. chopped 1 green onion. dried fruit bits 1/8 cup celery. Spread a little chicken mixture on lettuce leaf and roll up tightly. drizzle with olive oil and stir to coat. dried rosemary. 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. Cut two 12 in. Bake for 15 minutes. or 3 tbsp. square pieces of foil. julienne 1 carrot. and place in mixing bowl. chopped 4 small zucchini. broken into cloves and peeled 1 tbsp. Great with meat. herbs. peeled and quartered 6 shallots. Serve immediately. Workout Energy Salad . cooked 2 tbsp.
In a screw-top jar. Shake vigorously. cut in strips 1 cup broccoli. cucumber. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. mushrooms. basil In a medium-sized salad bowl. torn into bite-sized pieces 1/3 cup spinach. and pour over salad. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. tomato. lemon juice. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. and shake until thoroughly mixed for the salad dressing. torn into bite-sized pieces 1/3 cucumber. and diabetes. celery. parsley. spinach. sprouts. sliced 1/2 cup mushrooms. mustard. sliced Fresh parsley In large salad bowl. 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 steak. high blood pressure. avocado. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. cooked and chopped 1 cup green beans. You don't necessarily have to be dieting. mushrooms. and sunflower seeds. Nutrition is very important when you are trying to build up muscle mass. green beans. broccoli. yogurt. Weight control . carrots.1 cup lettuce. and pepper. In a screw-top jar. mix olive oil with lemon juice and herbs. Arrange salad on a bed of lettuce leaves. combine the vinegar.it's time to make the fitness connection In many cases fitness begins with weight reduction. 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. Aerobic fitness is related to an individual's body fat. . sliced 1 green onion. Muscle Density Broccoli Salad 1/2 pound cooked steak. cooked and cut 1 stalk celery. peeled and sliced 1/3 tomato. The spin-off is less likelihood of developing heart disease. and onion.
(3) A sense of accomplishment. b. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy.a. (4) Carry out the strategy.. Stay away from food fads they are usually boring. 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. Enjoy the payoffs:. (2) Get motivated. (1) Make a decision to lose weight and shape up. lifestyle changes. Compare the benefits of a sound nutrition with the consequences of crash diets. (4) A feeling of pride. (1) A healthy appearance. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression.. headaches. and so on). You can even lose weight while improving performance. (2) An improved self-image. 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 . unhealthy. Invest in yourself. Making nutrition work Improving your nutrition will increase your mileage in many ways. (3) Develop a strategy (diet. exercise routine. and too strict and will lead only to temporary weight loss. dehydration.
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)
and dry beans group.a memo to the cook for cutting calories during food preparation a. The urge to eat the whole thing becomes too great. The milk and cheese group. have a particular food obsession that must be recognized. soups. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. or simmer meat. and baked products.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. fish. sauces. The meat. Cook meats on rack so that fat can drain off. (1) Use skim or lowfat milk in recipes when making puddings. (2) Substitute plain. poultry. you can include a favorite high calorie food item as a special occasional treat. or sparerib is too tempting. piece of candy. broil. however. Many people. . Good cookin' for good lookin .5 liter = 17 ounces . (3) Remove skin from chicken or turkey. But if you plan your diet.7 liter = 24 ounces . Braise in covered pan on stove top or pan broil in a nonstick pan. (1) TRIM fat from meat.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . (2) Roast. For them trying to eat just a cookie. Avoidance is one means of control. You have to make and follow your own rules according to your ability to control what you eat. b. and add spices to enhance flavors. and diet according to your plan. bake. poultry or fish without adding fat.
c. remove the coating and eat only the meat. Request diet salad dressing. most restaurants have them. b. (2) Go easy on sauces. butter. skim or peel fat off and discard. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. The vegetable and fruit group. schnitzel). or bake vegetables. If the meat has been fried (southern style chicken. avoid those prepared in cream . boil. Avoid gravies. (1) Use less fat and sugar than called for in recipes. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Remove all the visible fat from the meat. Some fruits may be broiled or heated with spices added for flavor. and deep-fried food. vinegar. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Cut way back on regular salad dressings. However. or lemon juice for your salad.(4) Chill meat broth until fat turns light and solid on top. Substitute lower calorie ingredients. or baked rather than fried potatoes. sauces. (3) Try lemon juice or vinegar on salads. (3) Check ingredient labels for fat and sugar content. d. Starchy foods are not fattening when consumed in moderate quantities. broil. steamed. Dining tips a. (2) Avoid recipes for baked products that require large amounts of fat and sugar. and margarine. (5) Have boiled. Check nutrition information label for total calories in each portion. The bread and cereal group. or sour cream. d. Season with herbs and spices. c. (1) Steam. With a spoon or knife. butter.
a few crackers or pretzels. regular soda. 4. (3) Take smaller portions (4) Consume less sugar. Keep a food diary and monitor your own intake. 12 oz. Also. Always check your intake for balanced nutrition and total calories. Avoid rich desserts.25 liter (8 oz. baked potatoes with a small amount of sour cream or margarine is a good choice. pastry.6 oz. jam. f. Alcohol calories American beer. or delicious low-calorie raw vegetables. USE SPARINGLY. e. pies. Plan your food intake and abide by your plan. candy. macaroni. honey. Follow these tips to lose weight and body fat. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. 11/2 oz.sauces or deep-fried. have fresh fruits. 1/2 liter Cocktails. . (1) Eat S-L-O-W-L-Y (2) Consume less fat. b. (1/2 cup) Hard liquor. noodles. Try a slice of lemon or lime in a glass of ice water. European beer. black coffee. and other sweets. (8) Plan snacks. unsweetened sodas.) Sweet wine. cookies. Low-calorie beverages.) Food Calories 160 250 165 110 200 300 Educate your appetite a. sugar. . Carry individually packaged sugar substitutes to sweeten beverages. or spaghetti are good potato substitutes. . g. Lowfat milk is also a nutritious choice. c. ice cream. gelatin. cakes. if you must. and mineral water add no calories to your diet. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. For example. jigger Dry wine.25 litre (8 oz. jelly. If you MUST have a snack. rice.
especially in snack foods. (Each teaspoon supplies an additional 45 calories). soda. 1 ounce 150 Grapefruit or orange juice. 12 ozs. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 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. 160 French fries. Each teaspoon supplies an additional 20 calories.d. 2 tbs 170 Cashews. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. Lower in sugar. 1/4 cup 340 Salted nuts: Peanuts. 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. 2 scoops 200 Potato or corn chips. Lower in fat.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . Become aware of how many calories you're consuming. creamed. 1 cup 223 Beer (European).) 840 Coke. b. 25 nuts 252 Mixed. 1 ounce package 180 Chocolate candy. Weight control . or sugared beverage. 1/2 liter 250 Creamy salad dressing.
You may be a good athlete now. loneliness.3 oz. so why lose weight? b. anger. c. big bones. it will be easy to give up these typical excuses. This is important if you plan on being successful at losing weight. or I can still workout OK. If you're serious about losing weight. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. Don't be angry that you have to lose weight.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. but you want to strive to be the best. Occupy your time with other activities not related to food. think of it as something you have chosen to do. Forget those old excuses: But I've got a large frame you know. . beef bologna 237 Lean ham 103 1 oz. or Gosh. Get motivated. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. or Everyone in my family is big it's hereditary. I haven't weighed 180 pounds since I was 15 years old. Try not to be food centered. cream cheese 106 1 oz. Dieting is up to you if you are willing to try. Make up your mind to control food instead of letting food control you. or discouragement.
pause halfway through meals and don't stuff yourself. For best results. Don't let this be wasted effort. No single food can supply all the nutrients in the amounts you need. e.d. enjoy flavors. Rice. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. To make sure you get all the nutrients and other substances you need for health. Remember all the work it took to get you to your desired weight. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. minerals. remember. Make your meals last longer. and Pasta Group: Foods made from grains (wheat. You are always responsible for what you are eating. Breads. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. slow down. Eating plenty of whole grains. Choose the recommended number of daily servings from each of the five major food groups. . carbohydrates (starch and dietary fiber). Grain products are low in fat. They provide vitamins. Don't cheat. rice. and different whole grain foods differ in nutrient content. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Your body is adjusting to your new eating habits and changes are taking place. overeating hurts no one but yourself. or at the table. Construct new habit patterns. g. You should consume at least 6-11 servings daily from the base of the pyramid. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Stick with it! f. unless fat is added in processing. so choose a variety of whole and enriched grains. i. in preparation. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. h. Cereals. Different foods contain different nutrients and other healthful substances. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. and other substances that are important for good health. Make meals as pleasant as possible even if you are cutting down on what you eat. and oats) should form the foundation of a nutritious diet.
or a 1/2 cup of chopped. or minerals. A 3/4 cup of fruit juice equals one serving. also provides fiber. corn and oat bran). Breakfast is a good opportunity to eat some fruit. If you choose fruit juice. Cook in a microwave. steamer. One cup of leafy raw vegetables is also a serving size. Choose dark green.Consuming the recommended daily intake is not difficult if you understand serving sizes. Other good choices are citrus fruits. The best choices from this food group are bran cereals. Juice that you can see through . whole grain breads and rice. Broccoli. green peppers. and stoned wheat and whole grain crackers. and yellow vegetables. and dried fruit. strawberries. A 1/2 cup of vegetables is about the size of a tennis ball. don't overcook. Two to four servings of fruits are recommended each day. canned. carrots. A 1/2 cup of cooked rice. cantaloupe. oat bran. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. bananas. or winter squash are the best choices. tomatoes. Vegetables are nature's vitamins. A 1/2 cup of fruit is about the same size as a tennis ball. whole grain muffins (bran. The lighter colored vegetables. or wok only until tender crisp. such as cucumbers. collards. or cooked fruit. The darker the vegetable. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. and celery are mostly fiber and water with very little calories. low fat bagels (pumpernickel. Fruit Group: The fruit group. cereal. To ensure that you get essential vitamins and minerals. rye. cauliflower. vitamins. the more likely it is to have large amounts of vitamins and minerals. spinach. A 3/4 cup of vegetable juice also constitutes a serving from this group. A serving size of raw or cooked vegetables is only 1/2 cup. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. you should strive for 3-5 servings per day from this group. whole wheat). Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. kiwi. in addition to providing vitamins and minerals. orange. or pasta is about the same size as your fist. To maximize the vitamin and mineral content of your vegetables. Brussels sprouts. which is much smaller than the regular salad served with a restaurant dinner. iceberg lettuce. and most people eat more.
Milk. sour cream. chicken. and Cheese Group: These dairy products are a great source of protein. however. poultry. However. Two to three servings from this group are required each day. or 2 ounces of processed cheese (American) is considered a serving size.(apple. vitamins. and beans. 2 tablespoons of peanut butter. roasting. vitamins. and minerals. or protein. The milk group. peanut butter. milk. Oils. grape. a 1/2 cup of natural cheese (Cheddar or Swiss). minerals. 1 ounce of cheese is about the size of four dice. and yogurt. it does not mean that you should never eat these items. a 2 1/2 ounce soyburger. This means that they provide nothing to the body except calories. Like the milk group. Quick and easy choices include canned tuna. Top choices are 1% or skim milk. Most fats and sugars are nutrient poor. lentil soup. A serving size of cooked fish. Sweets add taste and flavor. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. however. Many no-fat or low-fat dairy products are available. or grilling. Eggs. and minerals (fortified by law) especially calcium and riboflavin. fiber. and is easily attainable. they are referred to as empty calories. For example. For this reason. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). or prune juice). 1 egg. including cheese. low-fat cheese. Most people are at one extreme or the other by consuming too much or not enough from this group. can also contain a large amount of fat. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. which can't be made by the body. One cup of milk or yogurt. Foods from this group are still an important part of a performance diet. or 1/3 cup of nuts. Dry Beans. A better food preparation choice is baking. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. no vitamins. The serving sizes typically consumed greatly exceed the nutritional requirement. Meat. Fish. . frying food in fat (cooking oil) once in a while is all right. Yogurt. 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. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). Poultry. a 1/2 cup of cooked dry beans. this group can contain large amounts of fat as well. and yogurt. so you may not get your daily requirement for the essential nutrients. The recommended number of servings per day for this group is 2-3. peach nectar. Fats. water.
whole milk. High-fat foods contain more calories than the same amount of other foods. but choose sensibly. or lean meat. 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. a sandwich may provide bread from the grains group. but most people still eat too much saturated fat. and carotenoids. Try fruits. Sometimes extra sugars are added to low-fat muffins or desserts. Your pattern of eating is also important. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. When eating out. and K. vegetables. In contrast. Food processing tends to remove vitamins. or a cup of low-fat milk or yogurt for a snack. For example. D. berry jams. which is measured in calories. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. Also. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. poultry. increase the risk for coronary heart disease by raising the blood cholesterol. Snacks and meals eaten away from home provide a large part of daily calories for many people. and they may be just as high in calories. fats. butter. which is a better choice than potato chips. ask that it be grilled rather than fried. walnuts. whole grain foods. An apple is a better choice than applesauce. molasses. and proteins in food supply energy. especially saturated fats. choose small portions of foods. and fiber and add undesirable or questionable additives. cream. or a favorite dessert. A baked potato is a better choice than mashed potatoes. If you choose fish. for example. notice that many of the meals and snacks you eat contain items from several food groups. fiber. which is a better choice than apple pie. which is a better choice than apple juice. so they can make it difficult for you to avoid excess calories. and . Fats supply energy and essential fatty acids. However.Top choices from this group include olive oil. Choose them wisely. These foods include high-fat dairy products (like cheese. and cheese from the milk group. E. Some kinds of fat. and sodium. CHOOSE SENSIBLY The carbohydrates. You need some fat in the food you eat. low fat doesn't always mean low calorie. turkey from the meat and beans group. minerals. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. and they help absorb the fat-soluble vitamins A. Eating lots of fat of any type can provide excess calories. Choose natural or less processed foods whenever possible.
Use moderate amounts of food high in unsaturated fats. Olive. Choose dry beans. These foods include those high in partially hydrogenated vegetable oils. olives. most nuts. Shellfish. fatty fresh and processed meats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. decrease the amount of fat you use in cooking and at the table. . bologna. and Nuts . Trim fat from meat and take skin off poultry. and dairy fats. lard. palm oil. Meat. beans. and coconut oil. Fish. the skin and fat of poultry. and peanut oils are some of the oils high in monounsaturated fats. shellfish. Beans. peas. tuna. and other cold cuts. or lentils often. other lean meats. sausages. such as many hard margarines and shortenings. and fatty fish like salmon. Some fish. such as salmon.Limit your intake of high-fat processed meats such as bacon. Vegetable oils such as soybean oil. Unsaturated oils include both monounsaturated fats and polyunsaturated fats.regular ice cream). egg yolks. taking care to avoid excess calories. 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 . salami. These foods include liver and other organ meats.If you need fewer calories. and mackerel. avocados. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. corn oil. sunflower. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Try the lower fat varieties (check the Nutrition Facts Label). Keep your intake of these foods low. canola. or nuts daily.Choose 2 to 3 servings of fish. . Poultry. lean poultry. shortening). Unsaturated fats occur in vegetable oils. . Eggs. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol.Choose vegetable oils rather than solid fats (meat and dairy fats.
and low-fat cheese most often. Try switching from whole to fat-free or low-fat milk. Foods at Restaurants or Other Eating Establishments .Choose fish or lean meats as suggested above. and grains. Foods containing added sugars provide calories. Limit ground meat and fatty processed meats.Choose fat-free or low-fat milk. .Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Prepared Foods . The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. fruits. the number one source of added sugars is nondiet soft drinks (soda or pop). marbled steaks. . Sugars are carbohydrates and a source of energy (calories). breads.Limit your intake of liver and other organ meats. and add little or no butter to your food. In the United States. but may have few vitamins and minerals. . Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Use egg yolks and whole eggs in moderation.. Examples of these foods include milk. Sugars and starches occur naturally in many foods that also supply other nutrients. some vegetables. and cheese. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. Dairy Products . Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. During digestion all carbohydrates except fiber break down into sugars.Limit your intake of foods with creamy sauces. not the naturally occurring sugars in foods like fruit or milk. Choose foods lower in saturated fat and cholesterol. This decreases the saturated fat and calories but keeps all other nutrients the same. cereals.Choose fruits as desserts most often. fat-free or low-fat yogurt. .
Some recipes include table salt or a salty broth or sauce. At present. Some people add salt or a salty seasoning to their food at the table.Sweets and candies. There is no way to tell who might develop high blood pressure from eating too much salt. Never stop learning about your diet and what you put into your body. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Not all foods with added salt taste salty. like soft drinks. and sweetened canned fruits. normal person. and fruit drinks and fruitades are also major sources of added sugars. Intake of a lot of foods high in added sugars. also are high in vitamins and minerals. Eating less salt may decrease the loss of calcium from bone. 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. 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. You will face no nutritional deficiencies. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. and some cooking styles call for adding a very salty seasoning such as soy sauce. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. cakes and cookies. Choose and prepare foods with less salt. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Only small amounts of salt occur naturally in foods. consuming less salt or sodium is not harmful and can be recommended for the healthy. but when you do decide to switch to a meatless diet. you need to go into it with as much information as you can. Salt (sodium chloride) is the main source of sodium in foods. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Salt is found mainly in processed and prepared foods. the firmest link between salt intake and health relates to blood pressure. like chocolate milk. is of concern. However. presweetened cereals. Some foods with added sugars. The reasons for switching to a vegetarian lifestyle are many. High salt intake also increases the amount of calcium excreted in the urine. .
A type of vegan diet where very few processed or cooked foods are eaten. The highest levels eliminate fruit and vegetables. or any other animal product. etc. eggs. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. in secondary consumption of antibiotics. • Macrobiotic: A diet followed for spiritual and philosophical reasons. shellfish or crustacean. with or without free-range eggs. including pesticides. antibiotics. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). though each level gradually eliminates animal products. milk and milk products. The list can go on and on. or slaughter by-products such as animal fats. • Lacto-vegetarian: Eats dairy products but not eggs. I have included this section for your personal choice. A vegetarian does not eat any meat. This is the most common type of vegetarian diet. animal foods contain far higher concentrations of agricultural chemicals than plant foods. fish. vegetables and fruit.000 different drugs. particularly saturated fats. Being higher on the food chain. Being healthier on a vegetarian diet means spending less on health care. herbicides. Vegetarians not eating anything containing dairy products or eggs are called vegans. seeds. These drugs are consumed when animal foods are consumed. The dangers herein. • Vegan: Does not eat dairy products. fish. Consists mainly of raw fruit. . grains and nuts. nuts. Vegetarians live on a diet of grains. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. There are over 20. Vegetarian foods tend to cost less than meat based items. Not all levels are vegetarian.Animal foods are higher in fat than most plant foods. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. poultry. game. The diet progresses through ten levels. poultry or any slaughterhouse by-product such as gelatin. • Fruitarian. growth hormones and other veterinary drugs that are given to livestock animals. Whatever your reason for wanting or not wanting to become a vegetarian. Plants do not contain cholesterol. are well documented. including sterols. eventually reaching the level of a brown rice diet. becoming increasingly restrictive. You might be surprised to know that there are many different types of vegetarians.
There really is no single vegetarian eating pattern as you can see from the definitions above. They were freaked out by the thought of consuming something that at one time could look them in the eye. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. big business began changing the way food was not only distributed. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. The women would grow huge gardens that would provide the rest of the nutrition. cows. many years ago. The term strict vegetarian may refer to a vegan diet. In fact. because choosing to eat as a vegetarian is such a personal decision. Somewhere along the way. 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 meat was cleaned and cured without chemicals or preservatives. Persons consuming fish but no meat are sometimes called pescetarians. the food was pure and unprocessed. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. but not fish. but also how it was processed for human consumption. people survived on what they could grow or kill. Many. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. though their exact meaning can differ. That includes chicken. and pigs to provide food for their families. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. . though in other cases it may simply mean a lacto-ovo-vegetarian diet. Back then.Other terms can be used in describing various vegetarian diets. Men would kill deer. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan.
especially red meat . Once they are killed. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Meat . They have decided that eating pure and natural foods instead of processed foods are the way to go. Studies were conducted. Another good reason is that meat is expensive. These two instances . and other diseases. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Mad cow disease is a very real illness that causes dire circumstances even death. This can't be healthy .Initially.is often associated with higher risks of heart ailments. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. . Horror stories include bashing the beast in the head or giving them a shot to the brain abound.are reason enough for some people to give up meat. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. It is a lot cheaper to buy vegetarian foods instead of meat.for anyone! Many animals are also infected with diseases due to poor living conditions. In fact. They are also often injected with artificial hormones to increase meat production. elevated blood pressure. and results were published that indicated some of these processing procedures weren't as safe as originally thought. Plus.the way animals are killed and the preservatives put into the meat . surveys were taken. people just accepted the fact that processed foods were a way of life. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. It's true that the way we process meats can begin in a not so pleasant way. 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. but others have taken a different turn. Let's look at some common reasons people give for eating meatless meals. 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. even before the animals are sent to a slaughterhouse.
provide a wider range of nutrients. there can be little doubt that eating a vegetarian diet is a healthier way to eat. 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. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. and thus smaller medical bills. Vegetarians have fewer physical complaints. and enjoy very productive lives. most people choose a vegetarian diet for health reasons. Protein. and their physical appearance is better. and imposes fewer burdens and impurities on the body. Medical studies have proven that a vegetarian diet is easier to digest. but keep us from getting sick. they live longer. calcium. They include: . 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. Certain components of food help our bodies not only operate more efficiently. As a result. their bodies are more refined. A vegetarian diet is healthy because it is typically low in saturated and total fat. Vegetarians are less susceptible to major diseases that afflict present-day society. It's just a more productive and less invasive way to eat that gives way more benefits than not. make less frequent visits to a doctor.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. are healthier. There are six food groups in the vegetarian diet. and vitamins are all contained in our foods. Their immune system is stronger. Whatever the reason. fewer dental problems. This is simply not true. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables.
soya milk. Carbohydrate. rice.kidney beans. sunflower. rice. We also need fiber and water. lactating or very active). • Soya products: tofu. supplies vitamins A. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. • Pulses . Evidence suggests that excess protein contributes to degenerative diseases. zinc. textured vegetable protein. Still. Meat supplies protein. lentils. Nutrients are usually divided into five classes: carbohydrates. linseeds. • Seeds: sesame. walnuts. etc. barley. peanuts. Most foods contain a mixture of nutrients (there are a few exceptions. D. etc. • Pulses: peas. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. although they are needed in varying quantities. lentils. tempeh. sunflower seeds. and the mineral iodine.• Cereals/grains . Women need about 45g of protein a day (more if pregnant. soya protein etc. hazelnuts. pumpkin. chick peas. tempeh. All are equally important to our well-being. sesame seeds. men need about 55g (more if very active). some B vitamins and minerals (mostly iron. rye. flour. baked beans. veggie burgers.tofu. pasta etc).margarine or butter. fat. oats. in addition to the above.wheat (bread & pasta). beans. • Fruit & vegetables. fats (including oil). and E. barley. brazils.almonds. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. rye. millet. . • Grains/cereals: wheat (in bread. potassium and phosphorous). • Vegetable oils and fats . etc. • Nuts & Seeds . pine kernels etc. vitamins and minerals. cashews. almonds. it is worth remembering that everything you eat gives you a whole range of essential nutrients. • Dairy products or Soya products . Fish. maize. maize (sweet corn). walnuts. Protein is very important in the diet. All these nutrients can be easily obtained by vegetarians from other sources. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. Potatoes are a useful cereal alternative. proteins. oats.
The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. The unrefined carbohydrates. buckwheat. porridge. as long as our diet is generally varied and well-balanced.• Dairy products: milk. Most of our carbohydrates are provided by plant food. There are 20 different ones in all. Complex carbohydrates are found in cereals/grains (bread. Single plant foods do not contain all the essential amino acids we need in the right proportions. Contrary to previous . millet. quiche. they have to be provided in the diet and so they are called essential amino acids. e. It is a normal part of the human way of eating. Amino acids are the units from which proteins are made. milk and ordinary table sugar. whether we are meat-eaters or vegetarians. We mix protein foods all the time. or rice and peas. barley. There are three main types: simple sugars. such as potatoes and parsnips. macaroni cheese. muesli. Refined sources of sugar are best avoided as they provide energy without any associated fiber. A few examples are beans on toast. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet.g. complex carbohydrates or starches and dietary fiber. Because of this. oats. but eight cannot be made. we don't have to worry about complementing amino acids all the time. Adding dairy products or eggs also adds the missing amino acids. cheese. vitamins or minerals and they are also the main cause of dental decay. Carbohydrates are the body's main source of energy. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. it can be made up from the body's own stores. pasta. Even those foods not considered high in protein are adding some amino acids to this pool. • Free range eggs. The sugars or simple carbohydrates can be found in fruit. rice. It is now known that the body has a pool of amino acids so that if one meal is deficient. any deficiency in one is cancelled out by any excess in the other. but when we mix plant foods together. This is not as alarming as it sounds. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. yoghurt (butter and cream are very poor sources of protein). rye) and some root vegetables. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. We can make many of them in our bodies by converting other amino acids.
All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). Two of these fatty acids. Fiber can be found in unrefined or wholegrain cereals. Like proteins. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. B2 (riboflavin). fats are made of smaller units.belief a slimming diet should not be low in carbohydrates. fruit (fresh and dried) and vegetables. pulses and green vegetables. are best used for frying as the poly-unsaturated fats. . B12 (cyanocobalmin). B3 (niacin). pantothenic acid and biotin. linoleic and linolenic acids. • B Vitamins: This group of vitamins includes B1 (thiamin). refers to the indigestible part of a carbohydrate food. B6 (pyridoxine). In fact starchy foods are very filling relative to the number of calories that they contain. This is no problem as they are widely found in plant foods. are termed essential as they must be provided in the diet. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. Too much fat is bad for us. Mono-unsaturated fats. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. as it is now termed. The one thing they have in common is that only small quantities are needed in the diet. like sunflower or safflower oil are unstable at high temperatures. such as olive oil or peanut oil. nuts & seeds. Dietary fiber or non-starch polysaccharide (NSP). with the exception of palm oil and coconut oil. It is added to most margarines. for the manufacture of hormones and to act as a carrier for some vitamins. folate. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. leafy green vegetables and fruits like apricots and peaches. but a little is necessary to keep our tissues in good repair. orange or yellow vegetables like carrots and tomatoes. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. called fatty acids. or in sufficient quantities.
Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. • Vitamin C: Fresh fruit. eggs. lentils and pulses. dried fruits. veggie burgers and some breakfast cereals.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. cheese and butter. salad vegetables. • Vitamin K: Fresh vegetables. bread. but a good intake of vitamin C will enhance absorption. Vitamin D helps calcium to be absorbed. Vegetable sources of iron are not as easily absorbed as animal sources. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. eggs. • Vitamin E: Vegetable oil. The very young. whole meal bread. dried fruits (especially apricots and figs). Minerals perform a variety of jobs in the body. cheese. • Iron: Needed for red blood cells. tap water in hard water areas. molasses. . wholegrain cereals. Found in leafy green vegetables. cereals and bacterial synthesis in the intestine. all leafy green vegetables and potatoes. Found in dairy produce. soya milks. nuts and seeds (especially sesame seeds). It is also added to most margarine and is present in milk. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. leafy green vegetables. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. These sources are usually adequate for healthy adults. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. Vitamin B12 is added to yeast extracts.
The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. sesame and pumpkin seeds. Found in green vegetables. increasing re-absorption of calcium by bones. In adults. This is important in nerve impulse transmission and muscle contraction. Sea vegetables are a good source of iodine for vegans. about 99% is in the bones and teeth where it plays a structural role. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Calcium also plays a role in cell biology. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle.2 kg of calcium. The main function of calcium is structural. Calcium can bind to a wide range of proteins altering their biological activity.• Zinc: Plays a major role in many enzyme reactions and the immune system. muscle contraction and nerve impulse transmission. This usually occurs after 35- . Osteoporosis can be due to calcium deficiency. activating clotting factors. calcium deficiency may lead to osteomalacia (softening of bones). Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. but the quantity depends on how rich the soil is in iodine. This causes bones to be brittle and liable to fracture. This involves loss of calcium from the bones and reduced bone density. Bone loss occurs with age in all individuals. lentils and wholegrain cereals. Calcium is also needed for blood clotting. • Iodine: Present in vegetables. Of the body's total calcium. The skeleton of a young adult male contains about 1. This is finely controlled by hormones. CALCIUM Calcium is the most abundant mineral in the human body. cheese. This may be related to repeated pregnancy with lengthy breast feeding. Metabolites of Vitamin D are important in this. Dairy products also have plenty of iodine.
In severe cases muscle spasms may occur. smoking and alcohol can all increase the risk. Dairy products. sesame seeds). Reduced intake leads to increased efficiency of absorption. oestrogen. urine and sweat. Vitamin D is essential for absorption of calcium from the gut. Postmenopausal women are particularly at risk from osteoporosis. Phytic acid. Most flour is fortified with calcium carbonate so cereals can also be a good source. This usually results from excessive doses of vitamin D and can be fatal in infants. This is due to reduced levels of the hormone. vomiting and calcium deposition in the heart and kidneys. In infants and children calcium is retained for new bone growth. nuts and seeds (almonds. Calcium is also lost during lactation in breast milk. Bone loss is greatest in women following the menopause. Lack of exercise. A low level of calcium in the blood and tissues can cause hypocalcaemia. This is called tetany. Uronic acid. Saturated fats can also lessen calcium absorption. other research has found no difference between vegetarians and omnivores. . Calcium loss is roughly equal to dietary calcium in adults. Calcium is present in a wide range of foods. and oxalic acid. This involves sensations of tingling and numbness and muscle twitches. This is thought to be due to animal protein increasing calcium loss from bones. However. The risk of osteoporosis may be altered by factors other than diet. Meat is a very poor source of calcium. brazil nuts. However. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. and dried fruit are all good sources of calcium for vegetarians. found in bran. Hard water may also provide calcium. Excess calcium in the blood can cause nausea. whole cereals and raw vegetables is one of these. Calcium balance can be affected by a range of other factors. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. found in certain fruits and vegetables can also bind calcium. Adaptation to both high and low calcium intakes occur. Calcium loss is reduced if dietary calcium is low. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. A number of substances can inhibit the absorption of calcium. a component of dietary fiber. Calcium is lost in the feces. leafy green vegetables. tofu. being underweight.40 years and involves the shrinking of the skeleton.
Therefore. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. monounsaturated or polyunsaturated. This depends on the type of chemical bonds present in the fatty acid. Saturated fat raises the level of cholesterol in the blood. calcium absorption from the gut increases and no additional calcium is generally needed. Pregnant adolescents are an exception to this. Fats and oils are essentially the same. The term lipids include both fats and oils. . There are about 16 different fatty acids commonly present in foods. The nature of fat depends on its constituent fatty acids. monounsaturated or polyunsaturated. These can be either saturated. The building blocks of fats are called fatty acids. Vegetable fats are generally unsaturated. having particularly high calcium needs. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Fats consist of fatty acids and glycerol. Breast feeding women need extra calcium. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Foods rich in saturated fats are usually of animal origin. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Nearly all the fats in our bodies and in foods are triglycerides. Fats can be classed as either saturated.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. Raised blood cholesterol is associated with an increased risk of heart disease. Fats tend to be solid at room temperature whilst oils are liquid. being made up of three fatty acid molecules to one glycerol molecule. Cholesterol is present in animal foods but not plant foods.
Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Hydrogenated vegetable oils are often present in margarine and other processed foods. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. suet and meat fat are saturated fats. They are usually of plant origin. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Fats are also essential for the structure of cell membranes and are precursors of many hormones. It is present in all animal tissues but is absent from plants. rapeseed and soyabean oils. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Fats have a number of important functions in the body. For this reason. lard. fish oils are sometimes used therapeutically. These must be present in the diet as the body is unable to make them itself. The body can make its own cholesterol and so a dietary source is not required. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. E and K. This process is known as hydrogenation. Two fatty acids are termed essential fatty acids. Butter. converting double bonds to single bonds. D. Saturated fats tend to be animal fats and are solid at room temperature. Cholesterol belongs to the sterol group of fats. If there is more than one then it is polyunsaturated. If there is just one double bond then it is monounsaturated. They are widely present in plant oils such as sunflower. then it is unsaturated. As well as being a concentrated source of energy. However. though fish oils may also be high in polyunsaturated fatty acids. These are linoleic acid and alinolenic acid. arachidonic acid is not an essential fatty acid as was once believed. . Plant oils may be hardened by the addition of hydrogen atoms. Because of this conversion. Unsaturated fats are liquid at room temperature.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. fats act as carriers for fat-soluble vitamins A. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond.
These are called the cis and trans forms. stress and environmental pollutants can increase the generation of free radicals in the body. C and E offer protection against free radicals. Because of this high blood cholesterol is linked with heart disease. Saturated fats are nearly always from animal foods. Hydrogenation of margarine causes this to occur. A number of factors. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. These complex molecules are called lipoproteins. Lard and suet are saturated fats. Egg yolks and highfat dairy products are high in cholesterol. Fresh fruit and vegetables are rich in these anti-oxidants. Unsaturated fatty acids exist naturally in the cis form. Olive oil is a monounsaturated fat. It is the LDL cholesterol which has been linked to heart disease.Cholesterol is transported in to various proteins. There are four main types of lipoprotein involved in cholesterol transport. saturated fat raising blood cholesterol. Cholesterol is present in all animal foods but not plant foods. . Meat. Blood cholesterol is more closely related to the amount of saturated fat in the diet. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Polyunsaturated fats can also generate free radicals. This can lead to atherosclerosis. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. HDL cholesterol may help protect against the risk of heart disease. especially when exposed to heat or sunlight. Coconut oil and palm oil are vegetable sources of saturated fats. Anti-oxidants such as vitamins A. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. including alcohol. Cholesterol may form plaques on artery walls if levels in the blood are too high. eggs and dairy products all contain saturated fats. It has been suggested that trans-fatty acids can increase the risk of heart disease. Polyunsaturated fats are usually from plant sources. Unsaturated fatty acids can exist in two different geometric forms.
Dietary advice is to reduce this. The remainder is stored in the liver. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Symptoms of anemia include tiredness.5 and 4. The body contains between 3. . people with low iron levels having lowered resistance to infection. Research has also shown iron deficiency to be associated with impaired brain function. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. A small amount is present as myoglobin. Iron stores in the body become depleted and hemoglobin synthesis is inhibited.Currently it is believed that around 42% of energy in the typical diet is from fat. Vegetarian diets tend to be lower in fat than omnivore diets. between 10-20% of child-bearing age women are said to be anemic. 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%. breathlessness. the red pigment in blood. headaches. However.5g of iron. In developed countries. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. 2/3 of which is present in hemoglobin. Advice to vegetarians is to keep fat intake to a minimum. transporting oxygen in the blood to all parts of the body. Iron is essential for the formation of hemoglobin. spleen and bone-marrow. loss of appetite and pallor. insomnia. All these symptoms are associated with decreased oxygen supply to tissues and organs. IRON Iron is an essential component of hemoglobin. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. lack of stamina. Iron deficiency is the most prevalent nutritional problem worldwide. Special emphasis is placed on reducing the amount of saturated fat in the diet. which acts as an oxygen store in muscle tissue. It also plays a vital role in many metabolic reactions. Iron deficiency can lead to anemia. 1/3 suffering from severe deficiency and anemia. Iron also plays an important role in the immune system. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. and to use olive oil for cooking purposes.
as can tannin in tea. 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. sugars. Citric acid. Vitamin C greatly increases the absorption of non-haem iron. leafy green vegetables. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. amino acids and alcohol can also promote iron absorption.Dietary iron exists in two different forms. green peppers. Good sources of iron for vegetarians include wholegrain cereals and flours. plant proteins may not contain all the essential amino acids in the necessary proportions. pulses such as lentils and kidney beans. blackstrap molasses. Unlike animal proteins. Foods rich in vitamin C include citrus fruits. a varied vegetarian diet means a mixture of proteins are consumed. Iron absorption can also be influenced by the amount of iron in the diet. Phytates. and fresh leafy green vegetables. Lowered levels of iron in the diet result in improved absorption. oxalates and phosphates present in plant foods can inhibit absorption. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Haem iron only exists in animal tissues. the amino acids in one protein compensating for the deficiencies of another. eight of which must be present in the diet. whilst in plant foods iron is present as non-haem iron. Fiber may also inhibit absorption. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. These are the essential amino acids. Proteins are made up of smaller units called 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. . Non-haem iron is less easily absorbed by the body than is haem iron. However. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Excess dietary protein may lead to health problems. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. There are about 20 different amino acids. and some dried fruits. The absorption of iron is influenced by other constituents of a meal. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. despite a high intake of fiber and phytate.
free-range eggs and some dairy products (milk. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Proteins are essential for growth and repair. soya milk and textured soya protein such as soya mince). Good sources of protein for vegetarians include nuts and seeds. 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. Many hormones are proteins. Most foods contain at least some protein. There are about 20 different amino acids commonly found in plant and animal proteins. Proteins in skin and bone provide structural support. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. The eight essential amino acids required by humans are: leucine. tryptophan. Certain amino acids can be made by the human body. histidine is also considered to be an essential amino acid. nitrogen and occasionally sulphur. and the transmission of nerve impulses are all dependent on proteins. and lysine. Muscle contraction. A typical protein may contain 500 or more amino acids. oats. cereals (wheat. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. threonine. and rice). Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. phenylalanine. All enzymes are proteins and are vital for the body's metabolism.Proteins are highly complex molecules comprised of linked amino acids. Different foods contain different proteins. isoleucine. They play a crucial role in virtually all biological processes in the body. oxygen. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. the essential amino acids cannot be made and so they must be supplied in the diet. Protein can also provide a source of energy. For children. Excess protein may also be converted to fat and stored. methionine. hydrogen. However. immune protection. . soya products (tofu. The amino acid that is in shortest supply is called the limiting amino acid. cheese and yoghurt). protein is used. Amino acids are simple compounds containing carbon. Amino acids link together to form chains called peptides. each with their own unique amino acid composition. pulses.
For instance. This does not mean that vegetarians or vegans go short on essential amino acids. 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 . Many plant proteins are low in one of the essential amino acids. The limiting amino acid tends to be different in different proteins. leads to a high quality protein which is just as good. 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. it has been thought that protein complementing needed to occur within a single meal. seeds. the amino acids in one protein can compensate for the one lacking in the other. it is not surprising that animal proteins. Soya is a high quality protein on its own which can be regarded as equal to meat protein. pulses. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. Beans on toast. Combining plant proteins. As such. However. Previously.Protein quality is usually defined according to the amino acid pattern of egg protein. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. milk and cheese tend to be of a higher protein quality than plant proteins. cheese or peanut butter sandwich. This is known as protein complementing. which is regarded as the ideal. Vegetarians and vegans eating a well-balanced diet based on grains. and rice with peas or beans are all common examples of protein complementing. and in some cases better. than protein from animal foods. This is why plant proteins are sometimes referred to as low quality proteins. muesli with milk (soya or cow's). grains tend to be short of lysine whilst pulses are short of methionine. such as meat. This means when two different foods are combined.
Many vegan foods are supplemented with B12. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. and algae such as spirulina have all been suggested as containing significant B12. and growth and development in children. This is especially important in tissues where cells are dividing rapidly. Because infants and children are growing they require more protein than adults (proportional to their body weight). Fermented soya products. Vitamin B12 neuropathy. It is exclusively synthesized by bacteria and is found primarily in meat. However. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). 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. particularly the bone marrow tissues responsible for red blood cell formation. Symptoms include excessive tiredness. B12 is necessary for the rapid synthesis of DNA during cell division. involving the degeneration of nerve fibers and irreversible neurological damage. the maintenance of the nervous system. Vitamin B12 is necessary for the synthesis of red blood cells.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. DNA production is disrupted and abnormal cells called megaloblasts occur. While vegetarian diets usually meet or exceed protein requirements. 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. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. can also occur. . they are typically lower in total intake of protein than non-vegetarian diets. There has been considerable research into proposed plant sources of vitamin B12. seaweeds. and so is also known as cobalamin. If B12 deficiency occurs. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. Deficiency can cause anemia. This results in anemia. eggs and dairy products. It contains cobalt. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex.
These cannot be utilized to satisfy dietary needs. Spirulina. dairy products and eggs. have both appeared to contain significant amounts of B12 after analysis. it is thought that this is due to the presence of compounds structurally similar to B12. Fermented soya products. analysis of fermented soya products. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. However. seaweeds and algae have all been proposed as possible sources of B12. Assay methods used to detect B12 are unable to differentiate between B12 . listlessness. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. sore tongue and menstrual disorders. an algae available as a dietary supplement in tablet form. a seaweed. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. pallor. However. Vitamin B12 can be stored in small amounts by the body. including tempeh. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein.breathlessness. Around 80% of this is stored in the liver. This is known as enterohepatic circulation. including vegans and some vegetarians. shoyu and tamari. The only reliable unfortified sources of vitamin B12 are meat. and poor resistance to infection. Other symptoms can include a smooth. Vitamin B12 is excreted in the bile and is effectively reabsorbed. miso. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. People on diets low in B12. When deficiency occurs. There has been considerable research into possible plant food sources of B12. B12 is also important in maintaining the nervous system. and nori. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. folic acid also being necessary for DNA synthesis. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. In comparison. may be obtaining more B12 from re-absorption than from dietary sources. known as intrinsic factor. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. found no significant B12. Anemia may also be due to folic acid deficiency. Total body store is 2-5mg in adults. known as B12 analogues. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage.
In the past. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Vecon vegetable stock. However. 1/2 pint of milk (full fat or semi skimmed) contains 1. the bacteria produce B12 too far down the intestine for absorption to occur. A boiled egg contains 0. though little is known about this. A slice of vegetarian cheddar cheese (40g) contains 0. 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. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12.5 µg. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Lactating women need extra B12 to ensure an adequate supply in breast milk.and its analogues. particularly in areas where hygiene standards may be low. and breakfast cereals. Zinc is vital for the healthy working of many of the body's . A range of B12 fortified foods are available. soya milks. It helps with the healing of wounds and is a vital component of many enzyme reactions. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. veggie burger mixes. These include yeast extracts. textured vegetable protein. Bacteria present in the large intestine are able to synthesize B12. Boiling milk can also destroy much of the B12. Human feces can contain significant B12. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans.2 µg. Pregnant women are not thought to require any extra B12. B12 not being absorbed through the colon lining. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. vegetable and sunflower margarines. as the B12 analogues can compete with B12 and inhibit metabolism. Fermentation in the manufacture of yoghurt destroys much of the B12 present.7 µg. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries.
60% is found in muscle. Dietary fiber and phytic acid. Our body contains about 2-3g of zinc. delayed wound healing. There are no specific storage sites known for zinc and so a regular supply in the diet is required. The more sexually active a man the more zinc he will require. and decreased growth rate and mental development in infants. fatigue. wholegrain cereals. zinc is involved in the metabolism of proteins. It is thought that zinc supplementation can help skin conditions such as acne and eczema. beans and lentils. Other symptoms of zinc deficiency can include hair loss. inhibit zinc absorption. Only 20% of the zinc present in the diet is actually absorbed by the body. found in bran. in the metabolism of the ovaries and testes. . Good sources for vegetarians include dairy products. The recommended amounts of zinc for adult men are 1/3 higher than those for women. pulses and nuts. As a component of many enzymes. carbohydrates. prostate problems. 30% in bone and about 5% in our skin. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. yeast. nuts. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. a poor immune response and skin problems. alcoholics and those suffering from trauma or post-surgery. particularly in association with protein foods. 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. and in liver function. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. 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. lipids and energy. Zinc has a range of functions. seeds and wholegrain cereals. Particularly high concentrations are in the prostate gland and semen. in insulin activity. It is always better to seek the advice of an expert before dosing yourself with supplements. diarrhea. anorexia nervosa. The first signs of zinc deficiency are impairment of taste. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Zinc is found in all parts of our body. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb.systems.
particularly iron and copper. hair.g. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. skin. sweat. A deficiency of zinc in the diet means zinc absorption is improved. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Excess zinc is toxic. Breast feeding mothers need extra zinc in their diet. phosphates. Too much zinc will interfere with the metabolism of other minerals in the body. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Baking can destroy over half the phytic acid in whole meal bread. but it is thought that demands are met by increased absorption from the gut. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. EDTA. but getting started with this new lifestyle takes not only dedication. 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. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Pregnant women do need extra zinc. You will have a larger chance of not succeeding if you do it this way initially. vomiting and fever. but also some common sense. such as Iran and other Middle East countries. .Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Various chemicals added to many processed foods can also reduce zinc absorption e. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Zinc is lost via the feces. semen and also menstruation. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. A vegetarian diet makes you a healthier person. urine. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands.
Educate yourself by reading labels or making all your food yourself. then two or three days and eventually every day. Try something new. 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.Some people start out by eliminating red meat first. but you can learn to stay healthy by understanding what it is your body needs. including meat alternatives like mince and sausages made from soya or Quorn(tm). then fish. there are literally hundreds of vegetarian cookbooks around. but always be a learner when it comes to your body and what you put into it. to avoid any embarrassment when friends are cooking for you. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. take the next step by making sure you always buy free-range eggs and vegetarian cheese. remember to let them know in advance that you are vegetarian. As you get more confident about vegetarian food. . If you've grown up eating meat. Don't be put off by a bit of teasing or ill-informed scare stories. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Whether you need simple step by step instructions or gourmet dishes to impress your friends. The important thing is to work out what will suit you and stick with it. we'll give you some great veggie recipes. cous cous and all sorts of vegetables. then poultry. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places.usually from people who know very little about their own health and dietary needs. And. Be prepared to take a little teasing or snide remarks. A little later in this book. Learn as much as you can about nutrition and what your body needs to thrive and prosper. pulses. but investing in a cook book is a great way to start. Don't go it alone. You'll have to change your habits. Others eat vegetarian food one day a week. We've given you most of what you need to know in the above chapters. Buy a vegetarian cookbook (or borrow one from your local library). Vegetarians are sometimes the brunt of jokes and prejudices . Be careful about hidden non-veggie ingredients in foods. tofu. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. this can be difficult.
bread.g. Many of the basics .will be suitable for vegetarians .You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. 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. That includes anything made with animal products or preservatives. sunflower and many others) The list looks long. dairy products. free-range eggs. but you don't need to buy everything! In fact. 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. Then you'll need to stock up on vegetarian friendly foods. Most people keep a few stock items in their kitchen cupboard or freezer. 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. pumpkin. frozen chips etc . many meat-flavored varieties are actually vegetarian) Yeast extract (e. Donate it to a church or local food pantry. 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. Don't throw that food away. vegetable oil. flour.
If you know you are going to be eating in restaurant X on Saturday. Look at the soup bars also. If you find yourself in that predicament. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order.html> are more than happy to whip something up. veggie sausages. such as spaghetti bolognaise. DINING OUT For many new or wannabe vegetarians. Most often than not. If you are going to a quality restaurant or one that is locally owned. chili. Many of your favorite dishes. 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. feeds their ego and gets you an outstanding meal. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. or stick with more familiar tastes if you prefer. scrambled eggs. you will almost always be able to find a vegetarian friendly meal on the menu. Once you've broken out of the conventional meat-and-two-vegetable routine. Most chefs in quality restaurants <http://www. pulses or just vegetables. pasta sauces and soups are all suitable for vegetarians already. Most all of the better chain food restaurants have salad bars. you can break all the rules. . that fear keeps them from accepting dinner invitations from family and friends. ask your server what is available. call ahead and ask if they offer vegetarian entrees and if not.associatedcontent. well stocked salad bars. jacket potatoes. stir-fry and curries can be made with soya mince. you will get a yes. pizzas. many cheeses and all sorts of ready meals.com/theme/609/restaurants. If not. baked beans. ratatouille. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Bean burgers. Or worse. all have something vegetarian on the menu. many of the soups are bean based with no meat. If not. Many have extensive. It shows their talent.Eating vegetarian is a real culinary adventure.
a traditional. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. be aware that many Indian dishes are prepared using clarified butter. rice and noodles. ovo lactos have lots of options. spicy lentil dish. too. as well. If you're new to Indian cuisine.Even fast food restaurants are getting into the healthy trend. The Indian diet has a rich tradition of vegetarianism.Italian restaurants are another great option for vegetarians. or Mexican food. Chinese restaurants are great for vegetarians. Order your salad with no meat and you're set to go. If you thought you'd never dine again under the Golden Arches. dolma (stuffed grape leaves). and samosas. offering delicious vegetable entrees. which are an excellent source of protein (and delicious).try dal. Plain cheese pizza. If you like Mexican fare. spanikopita (spinach pie) and salad made with a grain called tabouli. though. baba ganoujh (a delicious eggplant spread). Other ethnic options are excellent choices for vegetarians. get their protein from rice and beans (just make sure that they use vegetable broth. Depending on the chain. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. too. such as pasta fagioli.some dishes that sound vegetarian on the menu may contain meat or eggs. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. don't fret . and restaurants offer a selection of vegetable curries and dishes made with chickpeas. or even a cheese-less pizza topped with vegetables. Many Italian soups. and not beef or chicken). Hit a Greek restaurant and load up on hummus. you have a delightful adventure ahead of you . although not all cities have them. Most fast food chains now offer garden salads in a wide variety of different flavors. which is loaded with vegetables. Just take a moment to quiz your server about how the dishes are prepared . as it pasta primavera. you can have gazpacho (a cold vegetable . And if the gang heads out for pizza. yogurt and fruit or a number of other meatless items off the menu. especially the ovo lactos.just ask that your meal be prepared with vegetable oil instead. At the big chain restaurants like Olive Garden or the Spaghetti Factory. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. you can add a baked potato. called ghee . delightful little pastries stuffed with meat. are just as tasty as the meat-loaded kind. Japanese. Indian restaurants are terrific for vegetarians. and they'll make sure your meal comes the way you want it. Tell your waiter that you don't eat meat. Pasta with meatless marinara sauce is a staple menu item. you were wrong.
and you have the research to back it up. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. do so .burritos. Offer to show them websites. Here they are worrying about your health and you are worrying about hurting their feelings. Etiquette is. tostadas and tacos. Assure the well meaning. Don't be afraid to ask questions when you are dining out. Dinner parties . you need to make the best of things. loved one that you are indeed paying attention to your health. It's tough. that your diet is the perfect diet for you. enchiladas. dazzling your guests with such tasty choices that they'd be foolish to miss the meat.and. about behaving well under challenging circumstances.both attending them and hosting them . In those cases. That you feel. smile and say that they're so delicious that you're happy to enjoy them. the family member or friend that just will not accept that you've gone meatless. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. the breaded and fried) and bean-and-cheese versions of all the usual favorites . They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. even if your hosts know that you're vegetarian. enjoy the company and have a good time anyway! . if you're questioned. books and magazines so they can learn more. If all there is on the table that you can eat is bread and salad. you can make sure that you have a tempting variety of delicious foods. If you're the host.soup). But what if you're the guest? Often. remember that's it's just for one meal . they may not know how to feed you. This is one time.can be problematic for people on special diets. chiles rellenos (green peppers stuffed with cheese. but often misguided. What about eating in other people's homes or having people to your home for dinner? We've all experienced it.chat with your tablemates. The choices are more diverse than what you think. Or you may end up in a situation where your hosts simply have no idea of what your needs are. simply order a salad or baked potato. Even if it's disappointing. If you're not comfortable with taking a chance on the veggie burger. you really do have to stand firm. fundamentally.
Whatever happens. You should only serve meat if you genuinely feel comfortable doing so. You can choose to prepare a separate meal in your home for your meat eating guests. To be blunt. and you think there might be challenges finding something to eat.how about offering the same courtesy to them? When you invite guests to dinner. When having people to your home for dinner. no one is really interested in what you can't eat. by all means do that. If you're comfortable handling meat products and are doing it for the courtesy of your guests. eat. or peanuts. so you have more time to enjoy your guests. Even under the worst circumstances there will be something for you to snack on. or dairy. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. If the conversation is compelling. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Think about how you'd like to be treated when you go to dinner at a friend's home . or if there's anything they absolutely hate. If someone asks. Hide the meat under some lettuce. It's a choice only you can make! . Chances are good that people won't even notice that they are eating dishes that don't contain meat.some are allergic to bell peppers.If there's absolutely nothing on the menu that you can eat. most people won't notice how much you did. If you're headed to a big social event like a wedding or a family dinner. you can make them feel extra welcome in your home. don't make an issue of your diet. but only do so if you won't be compromising your choices.no one will be looking at their plate and wondering why there's still food there . It helps them to feel comfortable if they don't want to eat something . allowing guests to fill their plates only with what they want. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. then eat a light meal before you leave the house. do what children do . Part of being a terrific host is anticipating your guests' needs. stick to your choices and prepare a vegetarian dinner.squish things around and mess up your plate. One sure way to make everyone happy is to serve a variety of different dishes buffet style. ask them if they have special dietary needs. tell them you're vegetarian and steer the conversation to something else. and leave some empty space so it looks like you ate something. or your hostess sits a plate of animal food in front of you. but you won't be suffering from hunger pangs throughout the evening.and it'll save you the effort of serving. You'll be surprised at what people have to say . or didn't.
Infant formula. is made as close as possible to that of mother's milk. if you're a vegetarian. At the four-to-six month mark. 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. Whether or not you breast feed is entirely your decision but. Also. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. But don't give regular soy milk to a baby less than a year old. for most babies. as it's not designed to meet their nutritional needs. We all start out life as lacto vegetarians. breast milk is the optimal food. In addition to the sugars and other nutrients.breast milk is a natural food for humans while cow's milk is not). pesticides or other contaminants that you would if you were eating meat. . the alternative to breast milk. your child is still a vegan. as it can cause intestinal bleeding and lead to anemia.So you've decided to become a vegetarian. and when she takes a quart or more of a formula per day and still acts hungry. substances in breast milk that make it superior to infant formula.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period.you're not passing on any of the antibiotics. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. scientists believe that there are other. The timing varies from baby to baby . (And if you're a vegan and you breast feed. 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. as yet unidentified. and it's all we require or should eat for the first four to six months of life.soy is less likely to cause allergies than cow's-milk-based formulas. it's time to transition to solid foods. This isn't necessarily true. choose a soybased formula . Cow's milk should never be fed to babies under one year old. it's time to introduce your baby to solid foods. made just for us and full of all the nutrients we need. your breast milk is superior to that of meat-eating mothers . The good news is. Should you decide not to breast feed. too . Out first food is our mothers' milk.
large. so that their systems can get used to the change in diet. you can start offering your child some vegetarian versions of classic kids' favorites. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. as well as soy cheese and soy yogurt two servings per day. bland flavor." take care that the foods aren't too hard. about a half-ounce per serving. regular soy milk. and lightly blanched and cooled broccoli.rice cereal is best. Most babies are very fond of lentils. hot dogs and sandwich slices . Nut butters should not be fed until after 12 months. Start with cooked grains . Raw vegetables can be introduced then.You'll want to introduce solid foods slowly. If you buy prepared foods. preservatives and any other additives that your baby doesn't need. sharp. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. 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.they'll be a bit fussy sometimes. Once your baby eats cooked cereal. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . which can be cooked until fairly soft and have a pleasant. begin to slowly introduce other foods. buy ones that are free from added sugars. Start with raw. Adapt the guidelines in the baby books to the vegetarian diet. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. except for not feeding them meat. Vegetarian and vegan children are just like any other kids . start introducing high-protein legumes to the baby's diet. When giving babies "finger foods.once your child is old enough to transition off formula. As you ease into the toddler/preschooler years (ages 1 to 4). starting with veggies that are easy to chew and unlikely to present a choking hazard. Good choices are carrot sticks. or round. Follow the same feeding schedules and advice that you would for any other baby. or any other nutritious liquid. At seven to ten months. lettuce and other leafy green vegetables. Slowly add tofu into their meals and snacks. As long as it's safe for the baby to chew. as almost every baby can digest it easily and unlikely to cause an allergic reaction. juice. It's smart to introduce new foods one at a time. you can give him water. an vegetables that adults eat are fine for a child. regular soy milk or rice milk. so if your baby has sensitivity to a food you can easily identify it.
One of you is messy. Very young children also need to eat more than three meals each day.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. So be generous with the snacks featuring grains. they sometimes don't get all the calories they require.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. All marriages are about compromise. Peanut and almond butters are excellent sources of calories for kids. filling plant foods. 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. cookies and other baked goods Vegetarian diets feature a lot of bulky. One partner may be a social butterfly but . What if your partner doesn't support your vegetarian choice? This can be a very sticky situation .especially if you have a husband or wife who loves a nice juicy steak on a regular basis. 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 . He loves reality television. and since small children have equally small stomachs. she adores opera. but the other is neat. you often find yourselves negotiating to find a middle ground that you can live with. they caught up by age 10. too. You choose someone to spend the rest of your life with and.add avocado. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. and weighed slightly less than children raised on an omnivorous diet. Don't worry about a vegetarian diet affecting your child's growth . when they were actually taller than average. fruits and vegetables to add lots of necessary nutrients to their diet. which is calorie-dense and full of good fats. as time passes.
No one likes to be told that they're "bad. • Try to find restaurants where you can eat together. Buy a few cookbooks and try new recipes to keep things interesting. so that you can enjoy a fine meal together. and the day-to-day struggle of paying bills. Choose venues that offer both meat dishes and vegetarian options. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. whether it is based on ethical principles. There are probably far more of those than there are issues on which you don't see eye-to-eye. but still disagree on how to eat. But that's unrealistic ." particularly if they're simply eating the same diet as most of the other people they see every day. • Play an active role in shopping and preparing meals. when you're single and dating. If you judge your spouse harshly for not joining you in your vegetarian journey. If your partner is interested. You can't control what your spouse eats .the other's happy to stay home every night with a good book. appealing meals so that your partner can see that the diet isn't boring. too.no two individuals are exactly alike. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. getting to work and raising children can sometimes make even the smallest difference seem enormous. If your partner eats meat. Try to respect their decision. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. doing laundry. • Never attack your spouse's point of view. you may be turning them off entirely. 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. As the popularity of vegetarianism increases. Cook a variety of tasty. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. . Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. on convenience or on habit. • Be a positive role model. • Acknowledge that your spouse's diet isn't meant to hurt you. • Try to get your partner to compromise on certain foods. Try to keep in mind that your choice to become vegetarian was a personal one.but don't lecture. You and your spouse may agree on a lot of things. • Don't talk endlessly about your diet. and it has to be for them. closing the door to them making that step themselves in the future. The key to making it work is acceptance of each other's choices. it isn't a choice designed to make your life unhappy or more complicated. veggie burgers and non-dairy cheese at home.but you can control how you behave towards them. especially in public. Married couples figure out how to adapt to such differences. the subject will come up naturally .
Negotiate a menu plan that's acceptable to both of you. Again. there will still be people who think that your new lifestyle is a weird one. however . your children or roommates. If you can't stand to have meat around you at all. asking that it's wrapped in such a way that you don't have to look at it. your parents. DEFENDING YOUR CHOICE Being new to vegetarianism. The first thing you need to accept is that it's not your job to make them change to suit your way of eating.and if they're not supportive. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . any more than it's theirs to turn you back into a meat-eater.• If you've agreed not to eat meat at home. accept that your spouse may eat meat sometimes when they're not with you. One thing is certain.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. . Eating together is one of the great pleasures of any relationship.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 . this is a huge issue. you may find them ridiculing your food choices or even actively trying to sabotage you. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. If they want to change. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult.and not turning them off by lecturing them! Only you know the dynamic in your home. You may have to ask the others in your home to cook meat outside on a grill. and nagging doesn't help. you can't control what they eat. and dedicate a special section of the refrigerator to meat storage. Even if they're supportive of your decision. so only you can figure out the answers to these questions. Although vegetarians aren't looked down upon today as much as in the past. it's more than likely that you're the only person in your household going meatless. that's great . Whether you live with a partner.
take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. for example. Becoming a vegetarian is an exciting change in your life. (Vegetarian food is also available for Israeli vegetarian soldiers. that all meals served by the Israeli military are kosher. When family and friends begin to question your new meatless diet. and that you can share together. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. . Try out a few of these yummy recipes. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Recognize that if you eat vegetarian food you are not compromising any principle or belief. and the compromises you and your family are willing to make. Try to find some good vegetarian recipes that you find convenient and enjoyable. It all comes down to what your needs are. Here are some great recipes for you to try. Consider. Try to see the positive side of your partner's diet. and when . Learning how to cook without meat can be a daunting task. 4. 2. The vegetarian lifestyle will be most difficult for the non-vegetarian. even though many Israeli soldiers do not normally keep the kosher laws. You don't need to be an expert. but it doesn't have to be. so that nobody's beliefs will be violated. while your spouse would be doing so if she/he ate meat. you may simply want to negotiate who cooks what. If your partner has decided to go vegetarian and you don't embrace that choice. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)".If your feelings aren't that strong. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. 3. here are some helpful tips to allow you to deal with your partner's choice: 1. A little compromise and understanding can go a long way. 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.) 5. and prepare your own entrée on the other nights.
boil tomatillos and chopped onion in water to cover for 10 minutes. 1/2 cheese. Bake for 20 minutes. Fill tortillas with potato mixture. and 1/2 cilantro. coarsely chopped. Fry tortillas individually in a small amount of hot oil until soft. and ketchup. Place seam side down in an oiled 9x13 inch baking dish. Once cooled. or until hot and bubbly. toss diced potatoes together with cumin.5 ounce) can pinto beans. chili powder. Spoon tomatillo sauce over enchiladas. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). and place in an oiled baking dish. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Meanwhile. and roll up. 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. chopped • 1 bunch fresh cilantro. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Set aside to cool. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. and spread remaining cheese over sauce. Bake in the preheated oven for 20 to 25 minutes. salt. Mix potatoes together with pinto beans.Potato and Bean Enchiladas • 1 pound potatoes. or until tender. In a bowl. puree with half of the cilantro until smooth. divided • 2 (12 ounce) packages corn tortilla • 1 (15. husks removed • 1 large onion.
and reserved potato starch. place on skillet and flatten with a heat-proof spatula. combine the potato mixture. and garlic until tender. rinsed and drained • 1 cup cooked brown rice • 1 small onion. Stir in green pepper. celery. peeled and coarsely shredded 1 medium onion. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Stir in mushrooms. chopped 1 egg. The starch from the potatoes will settle into the bottom of the bowl . and corn. red pepper. carrots. Stir in tomatoes. Cover. salt and pepper. Bring to a boil.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. kidney beans. and simmer for 20 minutes. Potato Pancakes 4 medium baking potatoes. coarsely shredded 4 green onions. In a large bowl. heat skillet over medium-high heat. green onions. and squeeze out the excess liquid into another bowl. mix the potatoes and onions. stirring occasionally. until brown on both sides. egg. turning once. split . and cook 4 minutes. Season with cumin. and basil. lightly beaten • 6 tablespoons salsa.pour off the water and save the remaining potato starch. and reduce heat to medium. Cook for about 8 minutes. finely chopped • 1 egg. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Sauté onions. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Wrap the mixture in cheese cloth or paper towels. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. oregano. For each pancake. Cook until vegetables are tender. about 6 minutes. press together about 2 tablespoons of the potato mixture with your hands. Serve hot. and chili powder.
Cover each with remaining dough. mix well. burger. Sprinkle half of the Parmesan cheese over each tomato.In a large bowl. Place 2 slices mozzarella on each rectangle. Flatten to 1/2-in. Sprinkle each with 1/4 teaspoon oregano. onion. In a small bowl. sprinkle half of the cheddar cheese and cayenne pepper. thickness. Top with a tomato slice. Broil 6 in. 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). from the heat for 4-5 minutes or until cheese is bubbly. Add the rice. Unwind the roll dough. 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. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Place a lettuce leaf. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Top each with 2 teaspoons tomato paste. or until golden brown. sour cream mixture and slice of cheese on bun. Press the edges firmly with a fork to seal. Tomato Cheese Melt • 1 onion bagel or English muffin. Moisten edges of rectangles with water. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Pinch together perforations to seal. and separate into 4 rectangles. combine sour cream and remaining salsa. Bake in the preheated oven 10 to 12 minutes. mash beans with a fork. Place 2 rectangles on a 9x13 inch baking sheet. egg and 2 tablespoons salsa.
Place popcorn in a very large bowl. stirring constantly. and bay leaf. for 1 hour. Stir heavy cream. butter. wine. Cover. and bake in the preheated oven 30 minutes. In a medium saucepan over medium heat. and saute onion until tender and lightly browned. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Remove from oven and let cool completely before breaking into pieces. Heat oil in a medium saucepan over medium heat. Uncover. garbanzo beans with liquid. chopped • 3/4 cup dry white wine • 3 tablespoons butter. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Pour in a thin stream over popcorn. stirring every 15 minutes. until cheeses are melted and bubbly. Bring to a boil. Place in two large shallow baking dishes and bake in preheated oven. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . and Romano cheese into the vegetable mixture. tomatoes with liquid. zucchini. Stir in brown sugar. and continue baking 30 minutes. corn syrup and salt. stir. garlic. Remove from heat and stir in soda and vanilla. melt butter. stirring to coat. mix onion. Boil without stirring 4 minutes. Monterey Jack cheese. basil. In a medium baking dish. 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). sliced • 1/4 pound zucchini. and continue baking 10 minutes. chopped • 1 (8 ounce) can garbanzo beans.
thyme and sliced artichokes and cook for 25 minutes. cayenne. Stir in vinegar and cook for approximately 3 minutes.• 3 pounds thinly sliced shallots • 3 small red onions. salt. mashed • 3/4 cup white sugar • 1 egg. Using a extra-large stock pot sauté onions. nutmeg. Let cook for 15 minutes. lightly beaten • 1/3 cup butter. in order for vinegar to evaporate. chopped • 3 cloves garlic. sliced • 3 pounds carrots. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. pepper. Sprinkle flour over onions and cook for 1 minute. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Stir in water. slice thinly and set aside. Cook for 15 minutes. garlic and shallots in olive oil and set on low. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . 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. season with salt and serve. vegetable base. Stir in capers and parsley. Add dried mushrooms along with the water they soaked in. fresh mushrooms and carrots. It works well when using a 3 millimeter slicing disk. softened in water • 3 pounds fresh mushrooms.
Spoon batter into prepared muffin cups. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. beat together bananas. press Start. Sprinkle topping over muffins. cover and let rest for 10 minutes. In another bowl. or line with muffin papers. 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. Lightly grease 10 muffin cups. After the dough has doubled in size turn it out onto a lightly floured surface. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. sugar. Place rolls in a lightly greased 9x13 inch baking pan. room temperature • 1/3 cup margarine.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). In a large bowl. Bake in preheated oven for 18 to 20 minutes. mix together brown sugar. Stir the banana mixture into the flour mixture just until moistened. softened • • 1 (3 ounce) package cream cheese. In a small bowl. Roll dough into a 16x21 inch rectangle. In a small bowl. baking soda. baking powder and salt. combine brown sugar and cinnamon. Select dough cycle. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. 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. softened • 1/4 cup butter. Cover and let rise until nearly . 2 tablespoons flour and cinnamon. until a toothpick inserted into center of a muffin comes out clean. mix together 1 1/2 cups flour. egg and melted butter. Roll up dough and cut into 12 rolls.
com/products/censura. Heat on Med until thick and bubbly. about 30 minutes. mix in the peppers and onion and keep frying. about 15 minutes. Spread frosting on warm rolls before serving. confectioners' sugar. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. You can add some turmeric for color if you like. Set aside. Bake rolls in preheated oven until golden brown. When it starts to get golden. crumbled tofu (don't use silken. Stir Fry: Sauté onion and green pepper in oil. Add water and mix thoroughly. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. When it looks like you could eat it. Remove from heat and add mustard and margarine. While rolls are baking. Meanwhile. When they are good and soft. then add your drained. 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.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . Add more oil to the middle of the pan. 1/4 cup butter. vanilla extract and salt.doubled. preheat oven to 400 degrees F (200 degrees C). use extra firm). Sauté this for another couple of minutes. beat together cream cheese. move them to the sides of the pan and form an empty circle in the middle for your tofu.
Bake at 400 for about 45 min. Roll and push to one . or whatever you like. Add rest of cheese on top of that. beans. zucchini. Set aside 1/2 cup of cheese sauce in separate container. drained 2 medium onions. or just about anything. Place a tortilla in pan and cover in enchilada sauce. You can add dairy free milk and use veggie bouillon cubes. Spoon in veggies and sauce. salt and garlic powder. Meanwhile. nutritional yeast. add spices. and lower heat. pinto. just keep it till later). cilantro and salsa to sauce. Meanwhile. heat broth in large kettle. mushrooms. Cook in microwave or oven till about 3/4 cooked. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Spoon in filling. To make sauce. chopped 1 can olives. till crust is brown and delicious cheese and juice oozes out. Add slowly either cornstarch or flour till slightly thickened. cook chopped veggies (NOT spinach. Remove from heat and add mustard and margarine. cumin. olives. 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. Add cooked veggies and coat them w/sauce. Heat on medium heat until bubbling and thick. chopped 1/4 cup chopped cilantro. Mix it up.A variety of veggies such as green beans. and close it up as best as you can w/ the torn top shell. 1/2 cup salsa (optional) In medium-large saucepan. Thaw pie shell and take 1/2 out of the tin. then add spinach on top. layer 1/2 cheese on bottom of lower crust. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. tarragon. combine flour. Add water and mix thoroughly. Add onion.
Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic.end of pan. stir well. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. set aside. Cover and bake 15 min. sliced . nutritional yeast at this step. herbed tofu 8 oz. vegan cream cheese 2 Tbsp.. Uncover and bake an additional 20-30 min. simmer uncovered for 5 min. Remove from heat. Continue until all tortillas filled. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Add parsley and garlic. Place 3 lasagna noodles in bottom of 11x7 baking dish. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. and lemon juice. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt.. use your own judgment. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. at 375 degrees. until it is thoroughly heated. Bake at 350 until brown. Add carrots and veggie broth. repeat process until all noodles are used up. sauté for 1 minute. just to make it a little bit more cheesy!). top with spaghetti sauce.. Stir in nutmeg (possibly you could add some about 1/4 C. Add herbed tofu. 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. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Usually lasagna takes about 45 minutes to cook thoroughly. spread carrot mixture over top. place over medium-high heat until hot. 30-45 minutes.. keep warm. vegan cream cheese. Add olive oil to a large skillet.
water. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. 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. be careful not to burn. Remove from heat and stir in basil. TORTILLA CASSEROLE One 16-ounce can pinto. and add tomatoes. Bake for 35 minutes. about 20 minutes. seeded and minced. covered. Pour the mixture into a lightly oiled.• 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. In a mixing bowl. wine. preferably organic • 1 to 2 fresh jalapeño peppers. salt and sugar. 1 1/2-quart baking casserole. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Just as the garlic begins to turn brown. Heat the oil in a small skillet. combine the onion with the rice and all the remaining ingredients. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Stir together thoroughly. Reduce heat to low and simmer. Allow pan to cool. pink. remove pan from heat. Add the onion and sauté over low heat until lightly browned. Cook over medium-high heat and bring to a boil. or black beans. or until the top is golden brown and bubbly.
half of the cheese. then cut into squares to serve. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. thawed 2 scallions. In the meantime. Mix thoroughly. cheddar. Simmer gently until the sauce has thickened. Let stand for a minute or two. Add the noodles and cook until just tender. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Repeat the layers. When the noodles are done. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Combine the first 7 ingredients in a mixing bowl. heat the margarine or oil in a medium-sized saucepan. then remove from the heat. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. etc. 2-quart casserole dish and layer as follows: 4 tortillas. half of the bean mixture. Pour in the sauce. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. or until the cheese is bubbly. Add the celery dice and sauté over medium heat for 3 to 4 minutes. spelt. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. and then add the baked tofu and .2 cups frozen corn kernels. stirring constantly.) • 1 tablespoon light olive oil • 3 medium celery stalks. according to package directions. Slowly pour into the saucepan. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Bake the casserole for 12 to 15 minutes. overlapping one another. drain them. finely diced • 2 to 3 scallions. Add the mushrooms and continue to sauté until the mushrooms are wilted. Bring water to a boil in a large pot. Lightly oil a wide. and then return them to the pot.
Cook some quick brown rice according to package directions. soy yogurt. TORTILLA FIESTA • Flour tortillas. Bake for 30 to 35 minutes. large shallow casserole dish. warmed or taco shells. diced and sprinkled with vinaigrette . warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Top generously with wheat germ. Allow to cool for 5 minutes. Place everything on the table.scallions and season to taste with salt and pepper.or soft taco-size. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. burrito. black or green • Fresh mozzarella balls or very fresh tofu. Transfer the mixture to an oiled. warm the refried beans in a saucepan with a little water to loosen. cooked with a vegetable bouillon cube. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. or until the top is golden brown and beginning to get crusty. black olives. and then cut into squares to serve. drained • Cured olives.
Scoop out the inside of each potato half.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. and serve. While bringing a large pot of water to a boil and cooking the pasta. Warm up as needed. MUSHROOM-STUFFED POTATOES. Stuff the mixture back into the potato shells. or rice cream cheese . about 1/4 inch thick all around. Heat as needed in the microwave or in a preheated 400-degree oven. • 4 large baking potatoes • 1/4 cup organic dairy. When cool enough to handle. cut each in half lengthwise. prepare a platter or two of antipasto and slice the bread. Stir in the pasta sauce (and if you've used dry pasta. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. green part only. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. soy. Add the remaining ingredients and stir well to combine. drain it and return it to the pot. the diced tomatoes). Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When the pasta is done. leaving a sturdy shell. Pass around the Parmesan cheese for topping the pasta.
Add the remaining ingredients and stir well to combine. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. about 1/4 inch thick all around. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Heat as needed in the microwave or in a preheated 400-degree oven. Scoop out the inside of each potato half. Stuff the mixture back into the potato shells. When cool enough to handle. Add the mushrooms. stirring occasionally. Heat the oil in a medium skillet. soy milk. and serve. leaving a sturdy shell. Season with salt and pepper and stir well to combine.• 1 tablespoon light olive oil • 1 large onion. chopped • 8 ounces white or cremini mushrooms. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Scoop out the inside of each potato half. Combine the mushroom mixture. Stuff the mixture back into the potato shells. Heat as needed in the microwave or in a preheated 400-degree oven. cut each in half lengthwise. When cool enough to handle. about 1/4 inch thick all around. Add the onion and sauté over medium heat until golden. and cook until they are done to your liking. liquid and all. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Stir in the cream cheese. and serve. cover. or rice milk • 2 cups finely chopped broccoli florets. 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. leaving a sturdy shell. with the mashed potato in the mixing bowl. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . cut each in half lengthwise.
until the chocolate chips have melted. remove and discard the stems. Combine the first 4 ingredients in a mixing bowl and stir together. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Transfer to a small saucepan and add the chocolate chips. Broil until the mushrooms begin turning dark and are touched by charred spots. stirring often. baby bella. cover the top of the pie with thin banana slices arranged in concentric. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Combine the mushrooms with the teriyaki mixture and stir together. slightly overlapping circles. maple syrup. preferably two. shiitake. Arrange in a shallow foil-lined pan and pour any excess marinade over them. or a combination) Preheat broiler (unless using a toaster oven). Allow to cool completely. Cook over medium-low heat. and stir. then cut into wedges to serve. or until the top of the pudding feels fairly firm to the touch. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. then refrigerate for at least an hour. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Stir in the maple syrup.• 1 tablespoon honey. cremini.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. or brown rice syrup • 16 ounces fresh organic mushrooms. Remove from the broiler and transfer to a serving container. Broil in the oven or a toaster oven for 4 minutes. If using shiitakes. about 4 to 5 minutes. thinly sliced Preheat the oven to 350 degrees. Just before serving. Puree the tofu in a food processor or blender until completely smooth. oyster. 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 . Wipe the mushrooms clean. any variety (portabello.
. Bake for 10 to 12 minutes. Bake for 25 to 30 minutes or until golden on top. sugar. preferably cane juice sweetened • 1/2 cup chopped walnuts. Make a well in the center of the dry ingredients and add the applesauce and oil. Allow to cool to room temperature or just warm. but no batter. and salt in a mixing bowl and stir together. and peanut butter in another bowl and whisk together until smooth. rice milk. Stir in the chocolate chips and optional walnuts. optional Preheat the oven to 350 degrees. baking powder. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Stir together until the wet and dry ingredients are completely mixed. 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. then carefully remove with a spatula to plates to cool. and a knife inserted into the center comes out with chocolate. 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. Stir in the chocolate chips and optional peanuts. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Let stand for a minute or two. Pour into the flour mixture and stir together until fairly well blended. then cut into squares or wedges to serve. optional Preheat the oven to 350 degrees. then use a whisk until the mixture is smooth. Combine the applesauce.• 1/2 cup natural style peanut butter. Pour into a lightly oiled 9-inch round or square cake pan. Combine the flour. or until the bottoms are just lightly browned.
Cut in the butter and shortening.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Remove it from the oven. on the diagonal. then stir in the cheese. and add the water. Filling: In a medium-sized bowl. mushrooms. oregano and thyme. mixing quickly and lightly with a pastry knife. Slice six of the asparagus stalks. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. and salt and pepper into the egg mixture. egg yolk and vinegar. Yield 1 tart. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Baked Ravioli . Bake it in a preheated 350°F oven for 10 minutes. or to taste Crust: In a medium sized bowl. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Stir the sliced asparagus. Mix until the dough just holds together. Prick it all over with a fork. combine the flour and salt. Remove the tart from the oven. Pour the filling into the crust. beat together the eggs and milk. and let cool. into 3/4-inch pieces. the more water you use. Bake the tart in a preheated 350°F oven for about 30 minutes. and cool to lukewarm before removing the bottom. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. 12 servings. or until it's set. the tougher your crust will be. adding an additional tablespoon of water only if necessary. Make a well in the center of the pastry. a mixer or your fingers until the mixture is crumbly.
celery onion and carrot. The cheese should be bubbly. eggplant. package of frozen ravioli • 8 oz. sugar • 1/2 tsp. Serve with a crisp salad. Lower the flame and simmer for 20 minutes. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. can Italian peeled tomatoes • 1 tsp. Bring to a boil. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. In a baking pan place in some of the tomato sauce to cover the bottom. hot and golden. until tender. cheese. Fry each piece in oil until brown . celery carrot and onion. Cook the ravioli as described on the package. Cover and cook for 10 minutes. Place tomatoes in a blender and puree. In a large saucepan over a medium heat stir place in the olive oil. Chop eggplant. pepper and garlic together. Add the tomatoes. Slightly undercook them. sugar and salt in to the saucepan with the vegetables. salt • 13 oz.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. parsley. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. whole mozzarella cheese-2 cups shredded. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Place the cooked ravioli in the pan and top with the rest of the sauce.
Drain on paper towel and then place them in a baking pan with sauce on the bottom. mix well. Cover and cook over low heat about 15 minutes. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. heat olive oil over medium heat. coarsely chopped. Add tomatoes. . Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. crushed and minced • 1 large onion. stir until coated with oil.on both sides.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Add 3/4 cup of the cream and boil until slightly thickened. or 2 cans (14. about 2 min. Cover and cook for 10 minutes. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. stir to combine. zucchini. stirring often. or until eggplant is tender but not too soft. until softened. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. coarsely chopped • 4 large tomatoes. quartered and thinly sliced • 1 small eggplant. Add eggplant. Add peppers. and herbs. cubed • 2 green bell peppers. After you layer them coat them with sauce and sprinkle with mozzarella (lots). stirring occasionally to keep vegetables from sticking. Add garlic and onions and cook. about 6 to 7 minutes. minced • 1 Plum tomatoes. Take remaining 1/4 cup cream and toss with pasta. Keep going till run out. about 8-10 min. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. shallots and tomatoes to pan and cook until reduced to 1/2 cup.
etc. butter Preheat oven to 350 degrees. Let it cool.Rigatoni With Tomatoes. flour 1/2 tsp salt 1/2 tsp. crumbles 1 pt. Mozzarella. Feta Cheese. pepper 2 tsp. Let it cool down. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Bake tomatoes for 45 minutes until wrinkled & shrunken. Combine oil & lemon juice (for salad dressing. Season the tomatoes for taste (salt. 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. pepper. cottage cheese 4 eggs 6 tbsp.) Place tomatoes on baking tray. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Cut each tomato in fours. pkg. . Boil pasta until al dente. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.
Let the pie cool for a few minutes. Grill or broil until colour shows on vegetables. Pour remaining sauce over manicotti. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Fill each manicotti with mixture. pepper. flour and eggs. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Make sure you spread it evenly. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings.) • 2 tsp garlic. Meanwhile. rinse with cold water and let drain. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness.In another bowl mix together salt. Then combine the two mixtures into one bowl and stir well. heat oven to 400. If it comes out clean. the pie is ready. Uncover. Place filled manicotti over sauce. Thread onto metal or soaked bamboo skewers. In medium bowl combine all filling ingredients and mix well. To tell if it is done. sprinkle evenly with cheese. etc. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. about 10-15 minutes. marjoram. Serve with Italian bread or garlic bread sticks . stick a knife or toothpick into the center of the pie. Bake an additional 5-8 min or until cheese is melted. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Drain. Let sit for one half hour. Bake the pie for one hour.
chopped • 1 red bell pepper. mix well. water chestnuts. red bell pepper cut in short. about 5 minutes. and mushrooms. bell pepper. Pour about 1/2 cup batter on hot griddle. sliced diagonally • 2 c baby bok choy. water chestnuts. lightly coated with non-stick cooking spray. mustard. Continue cooking. or until they begin to soften. combine ingredients. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. cook onion and garlic in oil for 3 minutes. Fry 2-3 minutes on each side or until golden brown. bok choy. until vegetables are crisp-tender. thin strips . sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. peeled & grated • 1 medium carrot. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. celery. 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. chopped • 8 oz. shiitake mushroom caps thinly sliced • 1 med. Serve over rice. Add soy sauce. grated • 1/4 C onion.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. vegetable stock. stirring frequently.
and peas. stirring occasionally. cook 1 minute. red pepper. Add broth and sugar snap peas. Meanwhile. add 2 tablespoons of peanut oil and the lightly beaten eggs. When it begins to smoke. Mix to blend well and set aside. Stir until the eggs are firm but moist. Add the carrots. Stir-fry 1 minute. Drain noodles. Drain again and reserve.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. tossing well. 3 to 5 minutes. Set aside. Stir in the rice and stir-fry 1 minute. cook 3 minutes. Stir briefly. Add mushrooms. Add sesame oil. Add ginger and garlic. Place a small skillet over medium heat. heat oil in large deep skillet or wok over medium heat. Serve hot. When it begins to smoke. Transfer the eggs from the skillet to a small bowl and break them into small curds. if desired. add the remaining 1/4 cup of peanut oil and the garlic. and vinegar. in 1/2" cubes 1 red bell pepper. simmer until vegetables are crisp-tender. add to skillet with vegetables. Place a wok over medium-high heat. about 5 minutes. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. 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. . lightly beaten 1 carrot. Add the carrot and boil 1 minute. stirring occasionally. bell pepper and bok choy. 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. Add tamari or soy sauce. Pour in the sauce and cook until the rice is heated through. stirring frequently. celery. Drain and rinse in cold water. cook 30 seconds. Bring 1 quart of water to a boil in a small saucepan. Sprinkle with peanutes or cashews.
Next. Let stand 5 minutes before serving. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. with nonstick cooking spray. Do not overcook! While the potatoes are being cooked. vinegar. crumbled feta cheese • 1 sweet red bell pepper. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. drain them and move the potatoes to a mixing bowl. oregano. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Sprinkle with remaining 1/2 cup cheese and the chili powder. 1/2 cup of the picante sauce and 1/2 cup of the cheese. After the potatoes are tender.Potato Salad • 2 lbs med. 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. After all of the ingredients have been thoroughly (yet gently!) mixed. mix the oil. seeded • 1/2 c chopped green onions • 1/2 c black olives. pkg. Mix beans and remaining 1 cup picante sauce. let the salad stand for at least thirty minutes before serving. press in bottom of baking dish. drained 1/4 tsp chili powder Heat oven to 350 degrees. They are done when you can easily stick them with a fork. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. cook the potatoes in boiling water until tender. and rosemary. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. Spray square baking dish. egg product. Mix rice. 6 servings Spinach Stuffed Tomatoes 10 oz. This dish will keep well in the fridge for up to a week. leaving the skins on. 8x8x2 inches. spoon over rice mixture.
Toss the cabbage mixture with the vinaigrette.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. Discard seeds. Slice and hollow out centers of tomatoes. Serve salad in a large bowl. garnish with chopped green onion and toasted sesame seeds. Asian pears. Let stand for 20 minutes. 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. parmesan. In another large bowl mix cabbage. Invert tomatoes shells on paper towels to drain. Chop pulp finely and add to spinach. Let stand 5 minutes. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Asian Slaw • 1 head of Napa Cabbage. Spoon evenly into tomato shells. honey. Preheat oven to 350 degrees. Put in large bowl. carrot. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . onion. salt & pepper to spinach mixture and blend well. cilantro and sesame seeds in a large bowl. Sprinkle with remaining mozzarella and parsley. sugar. drain well and squeeze dry. Add 1/2 cup mozzarella cheese. This salad goes well with grilled meats and fish. green onion and red pepper. soy sauce. shredded • 2 Asian pears. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion.
and pepper. Pour into greased 9x13" pan. then add 1 cup of heavy cream and simmer for one minute. Add parmesan cheese at the end of cook time. heavy cream. Simmer for 2 minutes. . Prepare pasta (shell or tube pasta suggested). salt. prepared according to package directions Melt butter over high heat until bubbly. Rapidly add vodka. Add chopped white part of green onion. Bake at 350 degrees 5060 minutes. Set off burner and allow cheese to melt into soup. (The alcohol burns off but makes tomatoes "come alive". Cook on low heat for 30 minutes. Add red pepper flakes. Simmer tomatoes with the two cheeses for three minutes. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. garlic. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together.
Combine potatoes and 1/4 cup onions. vegetable broth • 2 onions. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. . Carefully put a layer of spinach and crumbled feta cheese into the crust. press into pie plate as crust. milk. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. chopped • 1 tsp. sprinkle parsley flakes in a larger circle around the onions. pour carefully over cheeses. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Bake at 350 for 1 hour. salt-free lemon/herb seasoning • 1/2 tsp. Combine eggs. cream cheese • Chopped fresh chives or edible flowers for garnish. white pepper • Dill weed to taste • 2 pkgs. sprinkle paprika in a larger circle around parsley flake circle. 8 oz. top with parmesan then cheddar cheeses. quartered and sliced • 2 cans of 15 oz. Zucchini Soup • 4 medium zucchini. Vermont Cheddar Pie • 2-3 cups diced. Sprinkle with seasoned salt and garlic powder.Mix completely with the sauce and serve immediately.
New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Cook for approximately one more hour. Garnish with chopped chives or fresh flowers. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). Add season salt and continue to simmer this combined mixture for another hour. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Add to a large pot and cover beans with water until water is two inches above bean line. Serve hot over warm. approximately 20 to 30 minutes. a portion at a time. Cook mixture until soft. After beans have been cooking for approximately 2 hours. add remaining liquid. onions. Chill over night or until very cold. white rice. chopped green onions and rice.In a saucepan. Blend the cream cheese in blender until smooth. Now add chopped green onions and additional season salt if desired. Then blend in zucchini mixture. until smooth. add zucchini. or until beans are very soft and a red gravy is produced. except seasoning meat. then cover and reduce to a low heat and simmer. Add all other ingredients. pepper and dill weed to taste. chicken broth. Bring to a rolling boil.
Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Not only does exercise burn calories. many more recipes out there for vegetarians. lightly oiled. This can negatively affect his physical fitness. Athletes should avoid diets that fail to meet these criteria. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Prepare a medium-hot skillet. one should eat less and exercise more. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. This ensures an adequate consumption of necessary vitamins and minerals. it tries to conserve its fat reserves by slowing down its metabolic rate and. women require at least 1. it loses fat at a slower rate.• 2 tbsp powdered sugar Mix all ingredients together very well.500. In other words. 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. . since weight lost through these practices is mostly water and lean muscle tissue. with the calories distributed over all the daily meals including snacks. final mixture will be a little lumpy. There is no quick and easy way to improve body composition. Athletes must consume a minimum number of calories from all the major food groups. This is just a start for you. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. and it may also help keep the body's metabolic rate high during dieting. In response. A combination of exercise and diet is the best way to lose unwanted body fat. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. not fat. Be creative and use your imagination. There are many.200 calories. as a result. Losing fat safely takes time and patience. it helps the body maintain its useful muscle mass. Dieting alone can cause the body to believe it is being starved.
he needs to run or walk 35 miles if pure fat were being burned. walking. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. Because there are 3. running or walking one mile burns about 100 calories.Fat can only be burned during exercise if oxygen is used. bicycling. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. rowing. burn little. Good nutrition is not complicated for those who understand these dietary guidelines. a mixture of both fats and carbohydrates is used. which uses lots of oxygen. walking. most people would need to run or walk over 50 miles to burn one pound of fat. In reality. fat. Instead.500 calories in one pound of fat. As a result. swimming. fat is seldom the only source of energy used during aerobic exercise. if any. is the best type of activity for burning fat. In addition. athletes should regularly eat a wide variety of foods fro-m the major food groups. Aerobic exercises include jogging. Aerobic exercise is best for burning fat. crosscountry skiing. exercise to music.selecting a variety of foods from within . especially in large amounts. cross-country skiing. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. however. stair climbing. and mental alertness. Exercise alone is not the best way to lose body fat. To be properly nourished. A good diet alone. For an average-sized person. and jumping rope. swimming. Diet In addition to exercise. Anaerobic activities. examples include jogging. Aerobic exercise. will not make up for poor health and exercise habits. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. such as sprinting or lifting heavy weights. good health. 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. This section gives basic nutritional guidance for enhancing physical performance. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. bicycling. and rowing.
079 cal. intensities.1 calories per minute (150 lbs. CAD. or negative) can be determined. a person running at 6 miles per hour (MPH) will burn 0. The result is a rough estimate of the number of calories you need to maintain your present body weight. as shown in Figure 6-3. balanced. and a typical. that is. x 0. they should eat three meals a day. and durations./lb. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. = 11./min.each group./min. Thus. progressive disease. and 15 if moderately active. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet./lb. has been associated with high levels of blood cholesterol. 150-pound male will burn 11. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. Avoiding an excessive intake of fats is an important fundamental of nutrition. Another dietary guideline is to consume enough calories to meet one's energy needs. a slow. You will need still more calories if you are more than moderately active. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Weight is maintained as long as the body is in energy balance.85) or about 710 calories in one hour.85 calories/minute (150 lbs. x 0. a person will burn 0. as shown in Figure 6-4. a 150-pound person would burn 5.034 calories/minute/lb. especially saturated fats and cholesterol. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. Even snacking between meals can contribute to good nutrition if the right foods are eaten. 14 if somewhat active. . Good dietary habits help reduce the likelihood of developing CAD. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. when the number of calories used equals the number of calories consumed. For example.079 cal. results from the clogging of blood vessels in the heart. the state of energy balance (positive.034 calories per pound per minute. A well balanced diet provides all the nutrients needed to keep one healthy. while participating in archery. To estimate the number of calories you use in normal daily activity. = 5. By comparing caloric intake with caloric expenditure. Keeping a daily record of all foods eaten and physical activity done is also helpful.1 calories/ minute) or about 305 calories/hour. multiply your body weight by 13 if you are sedentary. A high intake of fats. The blood cholesterol level in most Americans is too high. Similarly.
because they can lead to low blood sugar levels during exercise. especially when training in the heat. plain water is the best drink to use to replace the fluid lost as sweat. In addition. Athletes . sex. Foods rich in complex carbohydrates (for example. Individual caloric requirements vary. The evaporation of sweat helps cool the body during exercise. such as candy. the chief fuel burned is carbohydrates. Because foods eaten one to three days before an activity provide part of the fuel for that activity. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. As a result. The current national average is 38 percent. it is important to eat foods every day that are rich in complex carbohydrates. rice. Repetitive. can result. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. high-intensity activities. It plays an important role in maintaining normal body temperature. high-intensity activities. pasta. Carbohydrates are the primary fuel source for muscles during shortterm. Concerns for Optimal Physical Performance Carbohydrates.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. At least 50 percent of the calories in the diet should come from carbohydrates. Cool. but to no more than 10 percent of our total calories. Water is an essential nutrient that is critical to optimal physical performance. depending on body size. Athletes often fail to drink enough water. we should reduce our daily cholesterol intake to 300 milligrams or less. The body uses fat to help provide energy for extended activities such as a one-hour run. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. potatoes) are the best sources of energy for active athletes. water lost through sweating must be replaced or poor performance. Initially. are the primary fuel source for muscles during short-term. the contribution from fat gradually increases. Sweat consists primarily of water with small quantities of minerals like sodium. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). in the form of glycogen (a complex sugar). It is also important to avoid simple sugars. Finally. We should increase our intake of polyunsaturated fat. 'but as the duration increases. Very intense activities use more carbohydrates. Examples include weight training and the APFT sit-up and push-up events. and training sport. whole wheat bread. age. and possibly injury. up to 60 minutes before exercising.
Cholesterol is a fatlike waxy substance and is produced by the liver. these beverages can provide a source of carbohydrate for working muscles. The recommended dietary allowance of protein for adults is 0.5+ hours) at intensities over 50 percent of heart rate reserve. 1. are helpful under certain circumstances. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. During periods of intense aerobic training.8 grams per kilogram of body weight.should drink water before.5 grams per kilogram of body weight per day). if any. During prolonged periods of exercise (1. and diarrhea. these drinks should be used with caution during intense endurance training and other similar activities. Weight lifters. one's need for protein might be somewhat higher (for example. This can improve endurance. Protein is believed to contribute little. On the other hand. and after exercise to prevent dehydration and help enhance performance. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Sports drinks. Therefore. during. Although cholesterol has purposes and is important to overall health and body function. 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. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. nausea. Many people believe that body builders need large quantities of protein to promote better muscle growth. The primary functions of protein are to build and repair body tissue and to form enzymes.0 to 1. to the total energy requirement of heavy resistance exercises. can lead to abdominal cramps. drinks that exceed levels of 10 percent carbohydrate. too much cholesterol in the body has damaging effects. who have a high proportion of lean body mass. During intense training. it is necessary to first understand what cholesterol is. as do regular soda pops and most fruit juices. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. .
When you eat saturated foods such as dairy. This is known as "good" cholesterol. produces hormones such as estrogen and testosterone. and produces bile acids which are proven to aid in the digestion of fat. As we progress with "30 days to lower cholesterol" you will learn healthy. educate and provide healthful options. HDL is either reused or converts to bile acids and disposed. This puts you at serious risk for disease such as heart and stroke. though. High cholesterol can be avoided! With a nutritious diet. This is done simply from reducing cholesterol by 1%. The two main types of lipoproteins are: High Density Lipoproteins (HDL. and grains you can maintain optimal health as they do not contain cholesterol. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. When the cholesterol level is appropriate. In fact. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. it plays a life-giving role in many functions of the body. vegetables." As with some fats. meat and eggs your cholesterol elevates. The purpose of this ebook is to inform. the levels build up and cause damage by clogging your arteries. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. When cholesterol is at a good level it works to build and repair cells. On the other hand when you eat foods such as fruits. You want to ensure that your levels of this cholesterol remain . Lipoproteins equip the cholesterol to move around the body. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%.) HDL transports cholesterol from cells back to the liver. In fact.Cholesterol forms every cell within the body. With too much cholesterol in the body. which is another form of fat. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. molecules called lipoproteins carry cholesterol to and from cells. there are several different body functions and several different substances that make up our understanding of "cholesterol. alternative ways to manage your cholesterol without having to rely on medications. cholesterol cannot be dissolved in the blood. Instead.
As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. and aids to remove LDL from your artery walls. when we speak of having "cholesterol levels" we mean more than one number. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke." This documentary details the attempts of one man to live on fast foods and little exercise alone. Obviously. If you want to see a graphic representation of this. gender and the heritage of the individual." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. For some. family history of heart disease. smoking. which can raise our bad cholesterol levels. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. Other factors involved in this risk are age. Due to heart risk factors besides diet. . We will address this issue as we progress in "30 days to lowering cholesterol.even when other cholesterol levels are normal . even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Eating fast foods and convenience foods results in eating too many fats and salts. some people require a very aggressive approach which includes cholesterol lowing medication. other causes of high cholesterol are lifestyle. gender. HDL consists of more protein than triglycerides or cholesterol. Low Density Lipoproteins (LDL. Understanding the Causes of High Cholesterol Besides diet. The results on his cholesterol and body health in just 30 days are truly frightening. In addition. To maintain optimum health.high for optimum heart health. and diabetes mellitus. HDL aids to ensure protection from the risk of heart attack and/or stroke. consider renting the documentary movie "Supersize Me. we are setting ourselves up for problems.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol.may lead to heart problems. since having too low levels of HDL . 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.
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. the cholesterol level starts to increase. including walking. Once a woman starts menopause. Use low fat cooking sprays to replace heavy oils whenever possible. 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.especially bad cholesterol . Your Arteries and Cholesterol The job of your arteries is to pump blood. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Age and Gender: Cholesterol levels increase with age. each day will lower cholesterol.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Too much cholesterol in the blood . High levels of bad cholesterol may even prevent arteries . Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Just 20 minutes of aerobic exercise. Buy cooking oils that are unsaturated. The Dorsal Aorta or the main artery branches out into many smaller arteries. Diet: An important consideration in eating is choosing lower fat. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. It is never too late to start on this path. Women generally have a lower level than men from age 50 to 55. While there is not much that you can do about your age. Exercise does not have to be a large time or money commitment.prevents arteries from working their best. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.
you need to keep your cholesterol levels in a healthy range. The middle layer is elastic and very strong. Consider: Heart disease is one of the leading killers in North America.or bad cholesterol levels that are elevated but not considered "very bad" . this system works effectively and the blood can carry oxygen and other essentials throughout the body. The inner layer is smooth and allows the blood to flow easily. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. Your heart becomes starved of required blood. 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 . since cholesterol can actually lead to blockages in your arteries. and the main reason behind the blocking of arteries is high levels of bad cholesterol. and strokes. High cholesterol levels fill arteries with thick substances that prevent your body from working well. The heart relaxes and produces enough force to push the blood through.can increase your chances of heart disease or stroke. Each are made up of epithelial cells. For this reason. No matter what your current health. If this happens often enough you can suffer a heart attack or a stroke. it is critical then that we keep arteries free of bad cholesterol for optimal health. eating a better diet and getting exercise can help keep you healthy. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. It helps pump the body's blood. the arteries expand and are filled with blood. As the heart beats.from functioning at all. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. Even having "borderline" cholesterol levels . heart attacks. This means that if you want to prevent heart disease. Arteries are constructed of a tough exterior and a soft. smooth interior. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. In a healthy person.
In fact. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. if you have elevated levels of high cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. If you need assistance seek out a nutritionist or dietician. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. 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. Sea salt is a better option. try to lower your saturated fat intake as far as possible. In fact. Consume less than 200 milligrams of dietary cholesterol each day. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. . you can take steps to regain your health by following a low cholesterol and low fat diet. If you have too high cholesterol. but reducing your intake of all salts is the better choice. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. this sort of diet will also make you feel generally healthier and more energetic as well. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Being overweight can contribute to cholesterol and to heart ailments. Again. Receive 25_35% or less of your day's total calories from fat. 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. As an added benefit.Eating is one of the things that can affect your cholesterol level a great deal. The effects over all will be immediate. especially if you have very high cholesterol.
These foods include: Oats. eggs and nuts each week. poultry. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. salami and fatty red meats All foods that are fried. salad dressing and sauces. dry beans.Refuse foods made with harmful trans fats such as margarine. which can wreak havoc on your heart health. High cholesterol foods include: Organ meats (this includes liver. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. . fish. bologna. hot dogs. and especially processed meats such as deli meats. 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. • Enjoy foods high in soluble fiber. You can keep the skin on to seal in the juices so long as you remove the skin before eating. Limit and eat only in moderation if at all: Highly processed foods. rye. 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. including select cuts of meat. sausages.
but some fruits and vegetables have been linked to lowering cholesterol in patients. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. and grains are healthier . a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . fish. In fact. You can only eat small portions of animal products before you have to worry about cholesterol content. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Select fish such as cod that has less saturated fat than even chicken or other meats. you can avoid this in the future simply by eating more fresh fruits and vegetables. 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. With vegetables and fruits. As an added bonus. To put it simply. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. white meat. While you do not want to overeat. If you have always felt deprived while following low-fat diets in the past. chicken. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. choose leaner cuts.When selecting meat. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. When most of us think of "veggies" we think only of a few. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. there is no such worry.and have lower cholesterol levels as a whole.that North Americans face. those nations that eat more fruits. not poached. and cuts that have less white "marbleized" texture. Even the leanest cuts of meat. The white "marble" is fat that can increase your cholesterol.not to mention the higher rates of obesity . 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. you do not have to worry as much about eating too many fruits and vegetables. Increasing your intake of fresh (not canned. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. Consider all the vegetables you may not have tried yet (please note that this list is not . vegetables.
and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. mung beans. sugar snap peas. many which you likely have not tried before. lima beans to azuki beans. and many others) Bean sprouts Lentils Peas (again. from black beans.there are too many vegetables to list here . kidney beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. there are many delicious brands of peas.complete . runner beans. red beans. soy beans. not just the seeds. green peas. borlotti beans. These may include snow peas. green beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . 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. chickpeas. broad beans. navy beans.
Blushing Golden. 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. Liberty. Honey Crisp. you will be stunned by the range of lettuces out there. from butternut to acorn to pumpkins and gourds. Try the following varieties: Akane. Empress. Braeburn. Fuji. Mcintosh. not just their size. Cortland. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Empire. Jonagold. Chieftain. Centennial Crab. There are many types of mushrooms. and others. Arlet. it is a fungus. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. from the common to the exotic. 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. Gala.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. yellow and red peppers. some quite rare. Mutsu. Mantet. . including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Kandil Sinap. red potatoes. orange. 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.
Watermelon. Bartlett. elderberries. Red Secor. Red bananas. boysenberries. Patricia. huckleberries. and sweet cherries such as Black Russians. bilberries. Monmorency cherries. Canary. Yataka. currants. Dietz. many kinds. Baby Bananas. Royal Plum. there are dewberries. blueberries. Unize Plum. Canteloupe. lingonberries. Baking Bananas. Cassava. Apple Bananas. Reliance. crowberries. nannyberries. Beirschmidt. and others) Cherries (from sour cherries. among others) Pears (including Asian pears. wineberries.Northern Spy. Honeydew. cloudberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Hedelfingers. and Sensation Dwarf Peach. Stanley Prune_Plum. barberries. Starr. Red Haven. Red Astrachan. Chinooks. cranberries. Opal. and others) Persimmons Pineapples Plums (including Mt. and others) Berries (besides the usual strawberries and raspberries. and others) Clementines Dates Figs Grapefruits Grapes (there are many. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . sea grapes. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Russet. gooseberries. Starking Delicious Plum. Virginia Gold. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. loganberries. Lapins. Empress Prune_Plum. Wilson Juicy. bearberries. Yellow Transparent.
Look back over the list of fruits and vegetables .Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. every week. The fact is. 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. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. In fact. Read about new varieties of fruits and vegetables and try them as well. and sugar. convenience. Print the list and circle all the fruits and vegetables you have not tried. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. use this list of fruits and vegetables. and prepackaged meals. you will naturally choose foods that are good for you and for your heart. Cooking and Cholesterol If you want to lower your cholesterol.treat it like a checklist of the food adventures you could have with food. avoid all fast-food. you will want to cook your own meals more often. of course.it is only a way to get you started in discovering new fruits and vegetables. find a variety of fresh fruits and vegetables you have not tried and try them. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Make it a mission to buy some fresh fruits and vegetables you have not tried. Realize that these lists of fruits and vegetables is far from complete . salt. Over the next 30 days. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. most of us have tried only a small fraction of the fruits and vegetables that are out there. are notorious for offering poor nutrition and plenty of fat. The secret to low-fat eating is to make eating the right foods as attractive as possible. Convenience foods. Your taste buds and your cholesterol level will thank you for it. . This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. When you have many types of healthy and delicious foods to choose from. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. If you want to lower your cholesterol over the next 30 days.
Wrap some veggies in a tortilla. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. herbs) and garnish with a few nuts. and Indian recipes. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. tomatoes. cucumbers. use only a pinch of the best sea salt you are able to buy. cut more veggies into a salad. you can easily create a salad that is enticing. Cooking to lower your cholesterol is not very hard. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own.no matter how harried your schedule: If you are very busy and tired at the end of a long day. even if you are lost in the kitchen.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. If you must use salt. You can also create a very low fat salad dressing by combining half an avocado with some herbs . 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. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Japanese. If you have recipes you cannot part with. Simply chop up some favorite salad greens (mescalin mix. switch ingredients to healthier alternatives. Vegan. Don't overlook cookbooks that feature Chinese. There are many recipe books at your local library . Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Use these to add flavor to your cooking rather than relying on salt. zucchini. Not only is this healthier for you. Raw food. Use good olive oil instead of butter. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Buy some fresh herbs. Choose fresh ingredients . a salad and sandwich take less time to put together than it takes to phone the pizza parlor. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . and drizzle the salad with olive oil and lemon juice. carrots. 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.the very freshest you can.This isn't hard to do.
Fruit Salads: Chopping up some of your favorite fruits. Shred your favorite vegetables or cut them into very small pieces. If you are craving desserts. Avoid highly processed deli and sandwich meats. Instead of fats or mayonnaise on your sandwiches . bacon bits. . Combine until blended. 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. Avoid croutons. Instead. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. 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. This can be a very tasty combination and is still quite healthy for you. use lean and skinless chicken or other poultry. Add the pasta and toss until the vegetables are the desired consistency. Sandwiches: Sandwiches are quite easy to make. This makes an excellent and very healthy snack. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. and lemons can make a beautiful and attractive salad that is very low fat. If you do want to add meat to your salad. berries. Simply cook the pasta in a pot. and other high-fat foods in your salads. but some combination of this recipe can give you a tasty meal with less fat. eggs. Pastas: There are a number of pastas available. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Add your favorite fresh herbs (basil is a good choice) and combine.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. opt for skinless poultry. from fresh pasta or dried pasta to vegetable pastas and rice pastas. You can make similar meals with rice or even low-fat tofu. Experiment with different fruit combinations to find different tastes. 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.and lemon juice. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. All can be made into delicious and heart-friendly meals in minutes. It can also be a great quick breakfast on days when you are in a rush. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. whole milk products such as chesses.
Consume fat free. you can make these foods even healthier by reducing the amount of fat you use in preparing them. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . plenty of calories and some fats. polyunsaturated. so overindulging in these will certainly not allow you to keep your heart healthy. and sugars. At many fish shops. and hydrogenated fats). calories. fish.many are very high in sodium. and cholesterol . Enjoy white meats. Choose only lean meats. skim. wafers. sodium. fruit sherbert. you can get planks of cedar that are perfect for baking or grilling fish . Jello. For example. marinating poultry and other meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly way to get plenty of flavor into your cooking without adding fat. fat. low-fat yogurt. try to stave off the craving with fresh fruit. animal or graham crackers. take care to read the labels on these snacks and choose the brands with the least sugar. though. If this does not work. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking.Grilled dishes: Brushing vegetables and lean meats with lemon juice and herbs and grilling on the barbeque is a great way to enjoy fat-free good-for-you foods that are easy and fast to create. If you absolutely crave a dessert or snack. Lean meat dishes: When you have chosen your lean cuts of meat. occasionally eating low-fat desserts and snacks such as angel food cake. 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 poultry rather than red meats. and salt that you can. calories. these products still do often contain sodium. 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. fig and fruit bars. However. puddings made with low-fat milk that make lower-fat alternatives. cover with lemon juice and possibly herbs and grill or bake until done. Also.simply place the fish on the cedar.
Today. but you have also learned to associate certain foods with certain ideas and ideals . When you picture a hamburger. If you cannot find fresh produce out of season. you may nit get the same strong images in your head. prepared. though. It sounds crazy. 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. 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. because they were not needed. especially if we have followed less than ideal eating and life patterns for some time.Choose fresh rather than processed. they were for less-than. most of us have been taught which foods are healthy and low in fat and which are less than good for us. you likely picture the hamburger you see in advertisements . When you think of a salad.healthy processed foods. we don't always do what is right. juicy burger with all the toppings. Traditionally. You learned to like some foods as a child. less than healthy foods have needed advertising. there is a huge market for convenience and "junk" . However. simply because salads and vegetables are advertised a lot less. pickled or tinned foods. Think of the last ten food advertisements you have seen. 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 . but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. spiced. adopting a very low-fat diet and healthier lifestyle is often challenging. 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. try frozen foods that have no sauces or other ingredients added. Face it.a large. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. Odds are.and likely this has been the doing of advertisers.even when those foods are processed and contribute directly to higher cholesterol. Although we may know which foods we should be turning to and which lifestyle changes we need to make.
though. junk foods. Take a look at those high-fat and cholesterol-high foods. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. This is no mistake. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. . they are placed at eye level. If this describes you. 2) Make good-for-you foods appealing. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. so that customers are more likely to walk away feeling happy and satisfied with their meal. Figure out where you see advertisements for foods and then avoid those ads. avoid the television for a while and watch your cravings for fatty foods decrease. Add some music or candles to your dinner.foods. Advertisers are trying to make their products appealing. Is it any wonder that restaurant meals . compare the amount of shelf space given to convenience foods. In fact. Odds are. 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. sugary foods. Also avoid radio ads and restaurant advertisements in magazines and newspapers.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals. When you visit your local grocery store. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. In too many grocery stores.even those that are fatty and terrible for your cholesterol . Advertisers do an incredible job at making foods attractive. they come in brightly designed packages that grab the eye.they add ambience to make the meals more attractive and appealing. much as restaurants do. Often. After all. but many times these foods are less than great for your cholesterol level. There is no reason why your heart health should suffer because some advertiser is good at their job. Most people see the majority of food advertisements on television. 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. and sodas to the amount of space given to the produce section. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. and lower your cholesterol over the next 30 days as well. this is exactly what restaurants do to advertise their food when you are actually in the restaurant .
" This is not likely to make you crave these foods especially since you are always hearing great adjectives .such as "delicious" and "juicy" described about fatty foods.For the next 30 days. If you find that you crave convenience foods. greasy. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. watch out for negative words. fast foods. you will find it much easier to stick to a low-fat diet . As soon as you are aware that you are craving the foods. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. 3) Describe foods in a way that makes them appealing to you. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats.as mushy. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . and look up stories about the disgusting things people have found in the fast foods and convenience foods. and disgusting. 4) Use a little negative advertising. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.when buying food that is good for you.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. 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. . This will make bad-for-your heart foods seem far less attractive. imagine them in the worst possible light . recall the times you have had terrible fast food or convenience food meals. cold. and other foods you are trying to avoid during the next 30 days. try to find ways to make these foods less appealing. You can use the same technique to make good-for-you low-fat foods seem appealing. congealed. use a little negative advertising. Ask your friends and family for their dining-out horror stories. Try to do the same thing as advertisers . Advertising works by staying with you. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. For example. Whenever you find yourself craving foods that are high in fat or sodium.without feeling cheated or deprived.
. 4) Get lots of appealing heart-healthy foods into your kitchen. fried foods. try to find ways to make cooking in your kitchen more appealing. If you keep cookies. you are more likely to cook at home rather than being tempted to eat out. if you can. For the next 30 days. If these things are not in your home. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. give it away. If your kitchen is an enticing place to cook. you are more likely to reach for them when you are hungry. 2) Make your kitchen a heart-healthy place. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. no-stick cooking ware. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. go through your home and get rid of the foods that you should be eliminating or cutting back on. You do not have to invest a lot of money for this. wok. That way you are far more likely to reach for low-fat. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. While you are cleaning out your kitchen. Invest in parchment paper.and for life! . and other temptations around. 3) Eat in. If you make healthy foods more attractive and visible.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. If you have a deep-fryer.and are less likely to cheat on your new eating plan. healthy foods over the next 30 days . as you work to lower your cholesterol. or menus from take-out places and restaurants. Hang up some nice curtains or at least get rid of the clutter. Also get rid of any fliers. a rice steamer. but prevent fruit flies. 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. you should eat in and eat foods you have prepared yourself almost all the time. 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. you are far less likely to be tempted by them. you are more likely to turn to them when you are feeling hungry. advertisements. When you make your meals yourself. you can easily reduce how much fats and sodium goes into each meal. 2) Give them away to a friend or food bank. Replace your foods with lowerfat or healthier alternatives.
coffee shops. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. 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. Plus. Over the next 30 days. fear is a great motivator. You will learn many recipes and cooking tips for heart-healthy eating. The hard part is staying motivated to keep the diet plan up for weeks. Meet friends at the gym. cooking with someone else tends to be more fun. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. Or. Find ways to get yourself motivated to eat well for life. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. but we often leave eating to chance. child. or spouse. . on hiking trails. Whether you get help from a roommate. For many of us. then find some way to make cooking time more fun . Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. Most of us plan our days and our finances. make it a habit to meet friends at places that don't have food as a major entertainment. Many of us take in excess calories and fats when we eat out with others. After a long day at work. and pubs or we have movie nights that include take-out pizza. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself.listen to music or watch a movie on a portable DVD player as you cook. 8) Socialize without food. 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. it can be too daunting to come up with a menu and then cook a meal from scratch. you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week. If you can't find someone to help you. If you have very high cholesterol. once you learn to cook healthy and delicious meals.we meet friends at restaurants. and have the opportunity to spend time with others who are concerned about heart health.5) Consider taking a heart-healthy cooking class. This is especially a problem since we so often equate social times with eating . so that there is no excuse to turn to convenience food. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. 9) Get motivated. This can make heart-healthy eating more difficult. or in your home rather than in restaurants or cafes that feature rich foods. 7) Get help in the kitchen.
Most of us have specific emotions and events that may make us turn to comfort food. and other low-fat foods are among the most convenient foods out there." 11) Make heart-healthy food more interesting.10) Make heart-healthy food more convenient. 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. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. and cholesterol in each of your foods is causing you stress. Keep low-fat yogurt and other low fat foods around for fast snacking. simply make sure that most of your plate is taken up by fresh fruits and vegetables. milk products) should be smaller still . 13) Make cholesterol-friendly eating easier.no larger than a pack of cards. sodium. Whether it is general stress. list ways you can avoid the situation or at least make better choices when you are faced with it. high-sodium "fast foods. If counting fat grams. types of fat. and other healthy meals easier. 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. If you can make low-fat alternatives easier to reach for than fast food. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. If Tuesday work meetings leave you reaching for cookies in your office desk. The portion size of grain should be smaller and the portion size of animal proteins (meats. Luckily. If your walk home from work takes you past a favorite restaurant you find hard to resist. Sound too simple? Not at all. then you may need to find a different route home. When you prepare a meal. vegetables. or meetings with your boss. this is very simple. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. and you will reach for these foods rather than turning to high-fat. fiber. sadness boredom. Make sure that you eat different fruits and vegetables . it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. fruits. salads. On a paper. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. Sometimes. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. and beside each item. 12) Figure out your eating dangers and find ways to overcome them.
SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. There are thousands of supplements on the market. Use olive oil as your main source of fat and refuse other dressings or sauces . egg yolks. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. This will not make your cravings for less-than-healthy meals go away. but it will go a long way towards ensuring that you don't give into the cravings. Eating a variety of foods on a regular basis is the most important step toward this goal. metabolites. Eliminate foods such as organ meats. Supplement product labels must include the words "dietary supplement". or give you more energy. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. lower your cholesterol by making sure that reaching for lowfat. Over the next 30 days. There is no one magic pill or powder that you can take that will make you stronger. inexpensive. Variety is still important because bars and powders are not always low fat. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. all of which are easily accessible to athletes.do your cooking with the olive oil. as well as concentrates. and extracts of these substances. skinnier. this simple formula will be a snap to follow and will actually lower your cholesterol. minerals. herbs. this may not be enough. botanicals. Nor are supplements a substitute for regular exercise. amino acids. you must weight the purported benefits against the potential risks . If you are on a very strict low-cholesterol diet. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. constituents. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. or easily digested by all. 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.each day so that you get a variety. full-fat dairy products. and convenience or restaurant meals entirely. Supplements include vitamins. If you are considering supplements. but for most people interested in lowering their cholesterol.
There are two routes to take. How do you know how much to take? That's a trickier question. start by finding a health food store or a vitamin supplier. the claims probably are too good to be true. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. These individuals can also help provide you with the information you need regarding improving your conditions. what do you take? First off. But. Giving your body the nutrients that it needs to make it through the day is essential to your well being. It's like always giving your car premium gas and oil to do its job even better! . First. Quality is very important if you want to see benefits from supplementation. look for supplements that can offer weight loss benefits. In addition to this. 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 a product makes claims that sound too good to be true. 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. make sure that you have a reliable source. even if you think that you can do this through the foods that you eat. if you have a need to lose weight. find out what type of supplements you can take for your individual needs and problems. If you have heart problems. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. you are probably still missing out.(and cost) before deciding to use any product. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. problems with gaining weight or other conditions. it sometimes needs additional supplementation to take it to the best level it can be at. While a diet that's full of nutrient rich food should not be replaced. you can probably find a supplement or several that can address those problems for you. First off. Don't assume that any information that you find is reliable. find a good quality multi vitamin and take that as directed. Information is key. For example. Another source for information is the web. quality is essential to success here. Again. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. Therefore.
while the remaining 60% is stored in form of creatine phosphate (CP). ATP. and pancreas. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. is through CP. When a muscle is required to contract. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. the bonds in the ATP molecule are split. Creatine is manufactured naturally in the body from the amino acids glycine. There are several methods by which the body rebuilds ATP. There are many different varieties of whey protein. mainly found in red meat. Some of which perhaps are not particularly useful. This process takes place in the kidneys. liver. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. Once CP stores within the cell are depleted. Creatine phosphate is "split" to yield the phosphate portion of the molecule. but you will be able to find a high quality supply at your local health food store or if you look on eBay. The energy released by breaking this bond powers the contraction of the muscle. Another important supplement is whey protein. I can gain 5 kg of muscle in just two weeks using creatine. There are several though that are very useful. and methionine. The typical male adult processes 2 grams of creatine per day. the body must use other methods to replenish ATP.There are thousands of different supplements on on the market. the cell can no longer contract. yielding ADP (adenosine-diphosphate). For the majority of the population. Creatine is a natural constituent of meat. . and replaces that amount through dietary intake and fabrication within the body. Creatine works by increasing the water volume within your muscle cells. Creatine is the most popular and commonly used sports supplement available today. The fastest method. Creatine is also a very good supplement for gaining muscle mass. or adenosine triphosphate. This phosphate portion bonds to the ADP. turning it back to ATP. Creatine is used for the resynthesis of ATP. When ATP is depleted within the cell. Approximately 40% of the body's creatine stores are free creatine (Cr). arginine. is the "power" that drives muscular energetics. including both elite athletes and untrained individuals. without oxygen. I have been using multivitamin supplements and vitamin B supplements for 20 years.
3 grams of creatine per kilogram of body weight. There are two way to decide what dosage of creatine you should take. your weight is multiplied by . you must use your creatine regularly instead of sporadically for it to be effective. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise.03. Experts say in the "loading phase". The periods are brief because the ability of a cell to store CP is limited. After that. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. Creatine is safe for most everyone to take with the exception of people with renal issues. It can also delay fatigue during repeated workouts. In the "loading phase" which is where you begin adding creatine to your diet.7 grams in the maintenance phase. you should be consuming . Glutamine . it's recommended that you stick to 5 grams per day. Creatine is also thought to increase the body's aerobic abilities. Essentially. 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. So if you weight 200 pounds. Many people like to take their creatine in a shake as it most often comes in the form of powder. though. 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. so you would require 2. the formula would look like this: 1 lb divided by 2. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. You can also calculate creatine dosage according to body weight and mass. this could get confusing! Not really.2 kg multiplied by . You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. Follow along closely. therefore the body will quickly move to other methods of replenishing ATP. In other words. However.Supplementation with creatine increases Cr and CP within the muscle. allowing further capacity to regenerate ATP.3 = 27 grams of creatine per day After the loading phase. the dosage is 20 grams a day for five to seven days.
Again. . If you have too little glutamine in your system. Over 60% of our amino acids come in the form of glutamine. It is the single most important nutrient in a body building regimen. and speed up growth hormone production. Under normal conditions. Sixty percent of glutamine is found in the skeletal muscles.Another popular supplement among body builders is glutamine. glutamine reserves are depleted and must be replenished through supplementation. The typical American diet provides 3. Protein The importance of protein to a body builder is a no-brainer. prevent sore muscles. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. The remainder is in the lung.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Glutamine is a nonessential amino acid that is produced naturally by the body. increasing protein through weight gainers or protein powders is necessary. Much of your protein will come from your diet. Two to three grams has been found to help symptoms of queasiness. This includes stress that the body is under during periods of exercise. but if you really want to grow your body mass. during times of stress. Research shows levels of supplementation from 2 to 40 grams daily. Of course. This two to three gram dosage used post workout builds protein. Many people are choosing to supplement daily due to the long growing list of benefits. Glutamine is also thought to prevent sickness. Protein has been shown to have the best effects on the body when combined with carbohydrates. brain. However. If you want to build a ripped body. promote healing. repairs and builds muscle and can induce levels of growth hormone found in the body. it can result in muscle loss. you'll need both creatine and glutamine alike. our body can produce more than enough. liver. You have to have a positive nitrogen balance in order to gain muscle mass. and stomach tissues. it usually comes in powder form. Protein is what makes up and maintains most of the stuff in our bodies. so you'll want to take it with milk or in a shake. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming.
Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. The release of nitric oxide creates surges of blood flow. Unfortunately this pump is only temporary. This element also increases energy levels and some people even feel that it promotes a better sex life! During a 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. Many body builders take nitric oxide for a variety of reasons. which is the muscle pump we are familiar with. speeds recovery. sparing hard-earned muscle protein and glutamine stores within the body. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. As with creatine. As we said before. Whey protein is the only choice when on a diet however. and olive oil. the best time to take your protein supplement is post-workout.The best type of protein supplement on the market is whey protein because it is the highest yield. it's good to combine your protein with some form of carbohydrate for maximum results. so you can take it in a shake just like with other powdered supplements. Combine the powder with some eggs. especially on a diet. and will dissipate shortly after you complete your workout. and should be taken in the manufacturer's recommended dosage. Nitric Oxide is present for a brief moment. Nitric oxide promotes extended ability to life weights. It also signals muscle growth. It also supplies the most amino acids that bodybuilders use. When on low-carb diets whey can function as an alternate source of energy. It often comes in pill form. . Its unfortunate high cost however makes me advise you to use it sparingly. a key molecule manufactured by the body. when a muscle contracts and blood vessels dilate. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Nitric oxide also comes in powder form as well. Whey is the best investment because of its capacity as a postworkout recovery supplement. 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. You can also add in some fruit for flavor. causes vasodilation (an expansion of the internal diameter of blood vessels). and increases strength along with stamina. low-fat milk. So whey is the best protein. oxygen transport. Nitric Oxide. which in turn leads to increased blood flow. ice cream. If not.
and in many places. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. steroids have some serious health implications when taken for reasons other than therapeutic. However. They can cause serious liver damage and even lead to liver failure. They also enhance performance making a person stronger and extending their stamina. which is known as stacking . so it's good for your brain. 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. a decrease in libido. They are used in treating a variety of health problems including AIDS. cancer. and low sperm count.There are many other supplements. they are illegal. However. Both of these substances are highly controversial. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. That causes an enlargement of the breasts along with an increase in fatty deposits. Using the supplements mentioned you'll see some results quickly. Steroids do have some advantages. especially if you use them together synergistically. Ginko is great for circulation. you can take. All steroids eventually change to estrogen which causes feminization in men. . The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. complexion. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. Steroids increase testosterone production which can lead to overly aggressive behavior. but they are used by body builders all over the world. They help the body fight the ill effects of these diseases and promote healing. general energy and well-being. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. and other serious diseases. But those are the only ones I prefer to take apart from ginko biloba.
but more and more women are getting interested in it as well. At these times a good sauna. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. MENTAL TRAINING Mind Fitness. though. Even using various methods to help your body recover. your mind is a powerful tool and it helps you through each step of your day. It controls the way that you perform each action. You can get huge. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. Following is a list of recuperation techniques and a description of them. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. a massage or soak in a hot pool will reduce the feelings of fatigue. but many body builders take them to basically tell their muscles to get bigger. it still takes time. They can make you bigger quicker. . as well. Body building has long been thought of as a man's sport. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. They can be dangerous. 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.Growth hormones stimulate the elements in the body that make muscles grow. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. They are naturally produced by the body. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. perhaps it's better to cut down on the workouts and allow for your body to recuperate. A Healthy Emotional Life As you can assume. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. You will still need to take time to rest though.
Yet. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. For this particular battle. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. believe it or not. The mind's health is quite an important aspect and. performing mental tasks and you need to be able to conquer problems effectively. it's anything but easy to make it through the day without dealing with some type of stress or pressure. such as a death or deception. 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. In fact. there is evidence that says that you can actually push off the onset by some time if you do the right things. Keeping your mind active. Emotional health is an important battle that everyone must strive to improve. A Healthy Brain With the onset of Alzheimer's happening to more and more people. First. including the simple fact that you may have to battle illnesses more often and with greater intensity. you need to be fully capable of thinking clearly. plays a significant role in the quality of life and the longevity that you have in your life. While life affects each one of us. the importance of having a healthy brain is very evident. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. In addition. for many people living in today's hectic lifestyle. What's Healthy? For your mind to be in a healthy state. There are many different ways that this can happen. For example. the good news is that this can be one of the easier steps to take in total health and wellness if you allow it to be. you need to exercise your mind. should something emotionally troubling happen to you. 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. When you are emotionally or mentally unfit. 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. challenged and attentive is essential to your well being and this fight. several key things must play a role. there are many ways that your mind's fitness may not be the right level that it should be. your body's health is directly related. you need to be able to effectively deal with it and then to move on.
It can lead to various health issues physically. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. This is a personal decision. Those that are spiritually fit. but it also causes all types of physical problems for those struggling with it. too. you do all that you need to do and there's nothing limiting you. you can consider them. . mental turmoil and even times when they are so stressed that they can not function properly. too. of course. It can help you to tackle even challenging tasks with more ease and with success. 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 that's not a common occurrence. Spiritual well being is a critical factor in maintaining your health. Believe it or not. and you. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. it can often play a role in the way that you see your life as well as in your emotional state of mind. the right social activity is one way to improve your emotional health. While there isn't always a need to be religious or spiritual. Where Are You Now? When it comes to determining how mentally fit you are. mentally unstable and unfit. most people go through stages of depression. you may think that you have nothing to worry about. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. After all. During these times. learning to effectively manage stress is important. Indeed. For those that do believe in a Higher Power. Sometimes it may be important to remove the stressors from your life. 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. While you can't take away everything in your life that causes stress. But.to react to critical situations. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. Not only does it pull you down through causing large amounts of emotional trauma.
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. 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. Do you hate the life that you are leading. Emotional eating is eating when things go bad. Be honest. Yet this is a dangerous situation. Improving the fitness of your mind not only improves your daily life but increases your longevity. or are eating whenever you feel like it. then you should be considering the vast number of mind fitness needs you may have. While food never used to be so readily available. 1. For example. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. too. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. If you have trouble sleep. It's easy to go to the food to get the satisfaction that you need. although you may not realize it. For many millions of people. To determine where you stand in mind fitness. consider this scenario that happens over the span of time. 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. Do you feel anxiety. 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. now. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Do you have physical pain that is not the result of an injury? This could be stress related! 2. . this is one of the prime reasons that they are overweight or unhealthy in their diets. 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. your mind can be struggling at the same time. For the most part. stress and angry often? What does it feel like and how intense does it get? 5. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. it hurts to hear but just like your body goes through illness.Yes. Do you struggle to make the goals that you set for yourself? 4.
you hate your job so much that the only thing that makes it feel better is eating something bad for you. 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.these are all things that people end up saying to themselves when they are emotionally depleted. the pounds are creeping onto your hips.. 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. Emotional eating is one of the hardest cycles to break. though. is to recognize that there is a connection between the way that you feel and the way that you eat. 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. A health self esteem is one that's confident but not overly macho. You then find yourself dealing with pressure from the boss. Now. Soon. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. In fact. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Just look at you. which includes emotional eating. As your self esteem drops. You are a failure. it's also one of the worst things you can do for both your physical and your mental health state. you almost purposely make the situation worse by eating bad. and you'll see differences in the way that you feel and the way that you see the world. fatty lunch. In just a bit we'll talk about some of the ways that you can have good mind fitness. you find yourself in even more problems. yet if left intact. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. You become upset at yourself. you are not fitting well into your clothing. You can't make the right decisions.. 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. Soon. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You should be able to feel confident in the decisions that you make and in the way that your life is moving. .You begin by getting stressed at work. you didn't do the job right. The first step in fighting the way that food makes you feel. Incorporate as many of these things into your life as you can. your self esteem drops. You decide you need a big.
You should always strive for a lifestyle that's positive with those in your family and your friends. take care of the way that they look and those that do things for themselves are the most confident people out there. ask what you could have improved on for next time. Just putting on a beautiful outfit can make you feel good about yourself. whatever way is fun to you. Then. "Hey. Don't assume that they will always be there when you need them. This allows your mind to repair damage and it allows you to improve your network of friends. that relationship alone will be one that you have to work on. Build A Social Network A social network is a very important to your well being. Don't take friends for granted because they won't be there when you need them the most. learn how to accept compliments and to take criticism. working through them and then letting them go. Getting away or even just finding time to play a board game is essential. In part of that comes the fact that if you want to have family and friends you . That means taking on the challenges that come up between people. 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. at least one time per week. work on improving them if you can and then do the best job that you can overall. If your boss says that the job wasn't good enough. Although challenging. Those that have people around them to support them do well in many more aspects of their lives. you need to be able to say. If you are married. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. Getting down on yourself because someone doesn't like the job you did isn't okay. Those that dress well. even when you don't pay attention to them otherwise.Accept those. how can you build a social network of people that you can rely on? Make time for those that you already have. Let's face. its fun to have people around too! But. Commit to going out and having fun. In addition. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. both physically and mentally. Relationships take time and work. Learn to take criticism positively.
You'll feel good about life and your social network. there are many things that you can do. . always keep yourself learning. or some other thing that really brings you happiness is necessary to have. Managing Stress Its not easy job. If the situations that you are in provide you with high levels of stress. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. use your brain power! You don't have to do any type of exercise with your brain physically of course. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. You should also use challenges to help power you through your day and your life. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. Learning new things keeps the mind active and that means health. but mentally you do! For starters. To help remedy stress. by relieving stress. too. Your Overall Mental Fitness Plan So. 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. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. now you have it! You know what to do to make your lifestyle improved through these changes. For starters. physical risks and puts your entire well being at risk for emotional breakdown. but you have to do it! Stress is one of the largest problems in health today. getting the answers and working at it helps to improve the brain's function. a physical activity. 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. it is important for you to find solutions to those problems. Stress affects your ability to function properly. A hobby. allowing you to fend off Alzheimer's and other conditions like it. You need to find something that you love to do. Asking questions. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. It hinders you throughout your life by causing unhealthy living situations.need to be a friend. find an outlet.
Although each of these other elements that we've already talked about is very important parts of your lifestyle. 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. Too Your lifestyle is the way that you live your life. There are no ifs about it. is a problem for your health and your ability to make it through the life you have. Smoking. 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. 2. smoking will eat away at your lungs and will cause cancer. 4. You Are What You Do. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. but you may not realize the extent at which it takes to improve them. continuous learning and through challenges of all types. Working on this is hard. Improve them. but feeling good about yourself is a must for overall health. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. It will cause cancer eventually in your lungs. 3. 5. If you can't think of anything. Unlike the other chapters. mental and emotional benefits right away. Keep your self esteem positive. this one will be structured a bit different. .1. You probably already know the risks of what these things can do to your life. they are not everything. Drinking And Drugs Each of those three things. and physical fitness increases. Lifestyle Fitness. Make changes like these today and see results today. learn something new. Improve your social network to reduce stress and to improve your quality of life. Improve your stress levels and see physical. Do things that are enjoyable to you. Each decision you make throughout the course of the day plays a role in your fitness. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. For example. drinking and drugs. smoking.
You kill brain cells. refresh and give yourself the best chance at improving tomorrow. sleep is the body's time to relax and to recoup what it's done all day. find a method to stop smoking and do it.But. This can only happen if you stop soon enough. To improve your fitness. talk to your doctor about it. physical ailments hinder you more when you don't get enough sleep. smoking is something that you can stop. Smoking and drugs are simply a no no. To improve your lifestyle and to extend your life. you put your life at risk and you destroy the organs in your body. Those that don't get enough sleep are not capable of performing at their best physical or mental level. you destroy your body slowly and methodically. When you quit early enough. You will find that your health increases. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. It's the way that your mind works through problems. They aren't able to improve the level at which they can function and they make bad mistakes. your stress levels DO go down and you can feel better about the life you are living. though. Drinking and drugs are just as bad. Some damage can be fixed through healing over time. Your lifestyle fitness requires that you get quality sleep each night. It's the time that your body heals from the exertions of the day. Sleep Do you sleep ? No. even if it is one of the hardest things you will have to do. If you are facing problems with insomnia or are struggling to get to sleep. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. Stress hurts more. but the . For one.Rest is one of the most overlooked parts of an exercise regimen. It's a time to restart. others can't. your body can repair the damage that you have done to your lungs. your energy increases. Why is sleep so important ? There are actually several reasons. you need to remove these problems from it. 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 need this time for your mind to. There may be an underlying medical condition that could be causing it. then you aren't getting the right amount of sleep for health.
though. During the suspended state of animation you are in. your body is doing exactly what you have been asking it to do during your workouts . especially tea or coffee.096. you should never work out after not sleeping the night before. For starters. you start to feel sleepy. Working out in this state has its obvious downside. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. According to the Journal of Applied Sports Science. • Try having a light snack before bedtime. your lack of muscular coordination places you at a much higher risk for injury.build muscle. Lack of sleep can have an intoxicating effect on your body. • Establish both a regular sleep cycle as well as a pre-sleep routine. it can distract from your ability to fall asleep. Make sure this snack is light. • Get at least eight hours of quality sleep per night. If you work up a sweat before trying to sleep. Muscle adaptation and growth often occurs at night. Not only will the caffeine keep you awake. but if you go to bed on an empty stomach. which is above the legal driving limit in most states. • Keep your bedroom dark and cool. As your body temperature lowers. . Body temperature has a huge effect on our ability to fall asleep. Try having some white noise in the room like a fan running. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. This will help you signal your body that it's time to think about resting. You're better off waiting until the next day when your body has been given proper rest. Just as you'd never head to the gym after drinking a few beers at your local tavern. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. but you'll have to use the bathroom more often as well which will disturb your sleep. • Don't drink a lot of fluids before sleep.reality is it is actually a quite important principle. Some people disagree with this theory. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. being awake for 24 hours has the same physical effect as a blood alcohol content of 0.
If you are having problems with sleeping. Your body can recover and repair any damage you did during the day while you are at rest. Just think of the role that money plays in your everyday life. A majority of growth hormones are also released when the body is in the sleep state. During a workout. • Don't eat before bed. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. healthy lifestyle. Money is one of the largest causes of stress in people every single day. but it really can be. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Financial fitness isn't something that we'll stress for too long here.While your body is sleeping. your home life. your body's synthesis of protein increases. but it is something to make part of your overall guide to living a long. there are many ways that you can overcome them. . it is also vital in helping your body recover and ultimately grow like you want it to. your marriage. Growth hormones are very important in increasing muscle mass. As you know. but the majority of this happens while the body is at rest. Just as sleep will give you more energy. growth hormones are also released. stress causes a wide range of health concerns for your body. You worry about money and end up facing financial hardships that move into your work life. and even your physical health. at least two hours beforehand. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. This is what makes you grow. • Don't do stimulating things before bed such as watching television or working on a project.
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.
• www. In researching this book. and it will open you up to all sorts of insights into this great sport. contest schedules and results.com This site is nothing less than amazing. Look around you and find what works for you.abcbodybuilding.bodybuilder. You will find a whole new world opening up around you! . 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. as well as pictures of people who have made amazing transformations through a body building program. sample workout plans. The Internet is another invaluable resource for body building information. • www. where to find supplements. and ways to prepare yourself for competition.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.com This is another super website where you can find tips and tricks about how to maximize your workout. but it's free. Here are a few you should really check out: • www. You will get the most information by joining their website. These are only a few resources you can check out as you begin your body building quest. You will find more information than you could have ever hoped for on this website including tips on nutrition. or network with others in social settings.Nothing can really compare to personal advice and guidance. Ask around when you are in the gym. this author depended on several of these websites for information.getbig.
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