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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.
all of my friends. "What am I staying in shape for?" To each person. Really. weeks.) Fitness is about SURVIVAL. for example you don't change the oil in it. When you were learning how to do them. Let's make fitness fun.That's what gives me the POWER to SUCCEED. because it's a habit. . trust me on this from a guy that used to smoke two packs of cigarrettes per day. You could take all of my money. this will be something different. but when you look at this as your body. That's costly to you. but remember that fitness is something that you can get into the habit of doing which makes it easy. everything but so long as I am still fit and strong and healthy . and even years off of your life when you don't take care of your machine (your body. You learned to put your clothes on. If a car. then. then the machine won't run well and eventually won't run at all. it can be that simple to be healthy.Imagine walking alone at night and really feeling safe because you are physically strong. Do you worry about brushing your teeth today? No. Fitness is an essential part of life. then. it will last many years longer. Others may need a certain level of fitness for their employment. When you were three you were probably taught to brush your teeth. When each part of the machine is cared for. once you learned how to do it. If it isn't taken care of. for example. Fitness is a term that is used to help define the ability to stay in the best physical shape. you likely hated it. Others may be recovering from an illness or injury. You may ask. Your body is designed to work as a machine. But. Sorry if I sound overly patronising. You'll learn many things that you'll be able to implement immediately to start experiencing success. Fitness is not something that you have to struggle with. That's what we want you to think of when you think of fitness. it is a matter of staying healthy as long as possible. you are shaving away days. the entire machine works the best that it can. When the machine is neglected either in part or in the whole. you cut several years off the life of the car. For most. Well I can go on about the benefits of fitness and will do so later in this book. it became something that you didn't think twice about. Imagine having a greatly increased sex drive. is well maintained for many years.
Granted. Our first goal is to determine where you stand right now. . but it may hurt your ego a bit to do it. That's not true. this is painless. the first weeks of learning to be fit and staying healthy will be the hardest. You'll claim that getting fit is just too hard. The same applies to experienced athletes that must alter or increase the training in a specific area . Nevertheless. You'll find excuses about not doing it. IT WONT BE EASY AT FIRST. In fact. if you have the will power to save your life by sacrificing for just a few weeks. it's an important first step. you'll see that fitness can be easily mastered by you. You'll dread it. What do you see? If you are unhappy about any part of your body or training. It's just something that you do.Overcome the initial procrastination. You just can't give up what you love. 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. You will be sore and tired. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. For me it's a bit of belly fat. Don't worry.
• Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. • 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.Here are some questions for you beginners to ask to determine where you stand right now. There are several tools that you need to use to determine your health level currently. Its important to do this to more firmy establish and prioritise your fitness goals. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. Ask your doctor where your blood pressure is. The higher this number is. the more prone to health risks you are. For adults. You need to begin by understanding that change needs to happen. this is generally 120 to 139/80 to 89. You need this number to be there. You can find calculators for many of these available to you free of charge on the web.this is part of the goal setting process. . but it needs to be in a certain range to be healthy. You need to use them to understand exactly where you stand right now. Experinced athletes should also do a realistic self review . 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.
causing difficulty for each organ there. 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. This is an important piece of information because of how vital it is to your health. the fat here is likely to be what kills you. Your waist is important because it is the indication on your body of your potential health risk. The fat that is here will push into your body. your lungs and even your heart are suppressed. your ideal weight is the weight that you should be. But. there's much more for you to consider.What To Start With To get started with fitness.• Ideal Weight: In comparison to your height and body structure. Those that have a larger midsection are most prone to health risks. Those that have a large midsection are the most prone to heart problems. In effect. . These three things are critical elements for you to take into consideration when considering where you stand right now. if you are overweight. Your kidneys. Beginners . ideally. start by getting through these basic first steps.
Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Get your weight. and to work on first.1. Write them down and post them in several locations in your home. to improve on. Measure your waist. Meet with your doctor to talk about your overall health. Calculate your BMI. Determine that you are healthy enough physically to begin improving through diet and exercise. Stand up straight. Do this at home on a well programmed scale. Set your goals. . your heart rate as well as any other important factors he may be interested in you improving. You need this to see just how unhealthy you are currently. 5. Pull up your shirt. 2. Determine what's important for you to maintain. not at your doctor's office. 3. Do it the same time and same way every time you weigh yourself. Ask him for measurements of your blood pressure. It's going to come down and that will be quite rewarding! 4. This will be your indication of your weight loss and health improvement. suck in your gut and measure at your belly button all the way around using a tape measure.
For others it will be less dramatic. Although many people start looking into fitness because they want to lose weight. With fitness everyday is a new beginning so you can always review your progress and set new goals. But. that will mean improving other qualities of your life. inflamation syndrome. What You Will Learn So. If you don't think that you need to lose weight. fitness is not just about weight loss. or giving up some addiction or bad habits. There's much to learn and improve on for most of us. Throughout this book. I got into it because I was a drug addict. For others. that's great! You are one step closer to being healthy. By understanding where you stand on these factors above. 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. Many people are still at risk for high blood pressure. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness .Now that you have this done. I'll point you in the direction of improving your overall health. that's not to say that you don't have health problems beyond that level. strength etc. For many that will mean losing weight. 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. Therefore. I was very ill and thin. People with some experience under the belt will need to examine their flexibility. For me the impression made in the initial months was very strong because I made much progress in this time. Cardio Vascular fitness level.
The longest i went without sleep in the army was 5 days and 4 nights .Each of these aspects is very important. Emotional stability is critical to overall health. 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. That means insuring that your overall life is healthy in regards to the life that you lead. isn't enough if you aren't eating the right foods even if you are losing weight. it doesn't do much good if you don't eat the right foods. With lifestyle fitness. Because each plays a role in your overall health. though. Remember. Most of us need 7-9 hrs sleep everyday. Those with eating disorders can also benefit from physical conditioning. But giving up serious vices is not easy and you are well advised to get professional medical advice. With your mind fitness. I say hogwash and current medical research says the same. ways. Namely alcohol. General Health: First things first. help you to understand where you are and then help you to get to the goals that you have. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. When i was in the army they were very keen on sleep deprivation. each aspect is just as important as the next. we will start there. Sure you can function on less or more. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. especially of course if you are too fat. . but 7-9 hrs is optimal. GET ENOUGH SLEEP !!! Sleep . smoking or drug use. the goal is to improve your stress level.some say they only need 4-6 hrs. Since your body is likely to be your largest factor impacting your life. Losing weight. for example. They used to tell us alot of bull that 6 hrs is sufficient. I normally need 9 if I'm training and eating heavily. Throughout each of these aspects. we'll teach you how to improve your life through easy. we mean making sure you are emotionally and mentally fit. and even fun. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. we'll tackle what the healthy standard is. I know your situation. Many of you will be fighting with some bad habits. While your body must be maintained as much as possible for health. 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.
give up the vices like drink and smoking. Change your diet . even those things that you don't think about doing like your heart beating and your lungs breathing. Your heart pumps oxygen rich blood to each cell in your body. .if its unhealthy. I recommend you go to a good doctor and just get a general check up. actually. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. This means physically. get 7-9 hrs sleep every night.So. Your lungs supply your heart with the necessary oxygen. delivering fuel to it so that it can perform its duty. Not only will you feel great but you will have medical proof. This is so you can see the improvements in coming weeks and months. In fact if you are looking at changing your body composition I dare you to do before and after shots. the time has come to improve the way that machine is working. Your body is a well designed machine. Your brain keeps everything working. I cover diet in another section because its very important. 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.
You shouldn't skip this step. It would store food in fat so that when there wasn't enough food available. your neck. What's Healthy? As we mentioned early. You cant do that without the information in your head and I cant teach you everything in just one book. Your job is to give your body what it needs to continue to perform correctly. the body had to do what it needed to so that you could stay alive. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. If you don't work hard. this could be a potential problem that needs to be considered. Talking to your doctor is a great place to start when it comes to determining your overall health. Yet. Your weight. You should understand how well your body is working. Your body is used to providing your muscles with the fuel that they need to work hard. Well back in the time of the cave man. Your muscles are necessary for functioning but they have been built to be used. it goes further than this.Go to the library and read as much as you can on health and physiology. too. you need to take into consideration the vast number of measurements that we've already taken. What some people don't realize is why their body has developed as it has. you can improve your overall health and then improve upon your situation by knowing how to. these fat reserves could be used. You may not physically be able to exercise . too. You should weekly weigh yourself. Keep a log of this information so that you can see your progression. If you are overweight. the same day at the same time each week. you should address these specific concerns. not to sit idle. your arms or anything else. Where Are You at? As we've mentioned. While your diet is something for the a later section. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. to know what level of fitness your body is in. If you have problems with your legs. it's important for you to know where you stand health wise. your blood pressure and your body mass index are good indications of your overall health. we need to address your body's ability to do what it needs to through being physically capable. That means taking the measurements that we've listed. your body can't maintain a healthy muscle mass. That way. chances are good that your heart has been affected by it.
to a certain level. Our overall plan to improving your body's fitness level is through exercise. coupled with the other fitness elements later throughout this book. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. He became so successful. he was credited with the invention of the first exercise equipment marketed to the masses. How Can You Improve ? Improving your body means improving your body's ability to move and function. In the late 19th century. Gyms are big business. the man known as the "father of bodybuilding". Its not easy thing to do at first. but remember your body is built to be used. Now. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. he created several businesses around his fame and was among the first people to market body building products bearing his name. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Again. As he became more popular. look at your body in other manners to determine what you can improve on. one step at a time. This competition was the basis for many . It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. personal trainers are making a tidy living helping people stay fit. Using your muscles and strengthening them are vital to improving health and fitness. not to sit in a chair at a desk all day. its going to improve. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. even if you aren't overweight. Exercise is something that some people hate and others love. pains or weight problems. but it will get easier. It's a hard realization. and body building supplements are at an all-time level of performance. that's a great sign. Understanding where you are is difficult for many at first. it's not the permanent solution. chances are good that you aren't getting enough exercise and fitness into your life anyway. Even an overall fit person can often improve their body's fitness through improving their body's makeup. the sport of body building has been around for quite some time. But. If you aren't having any physical limitations. In actuality. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body.
there can be a lot to learn. . In 1970. men around the world were inspired to become bigger in their physique. When World War II broke out. Of course. nothing will compare to actually getting to the gym and lifting those weights. This book will guide you through some of the basics to get you started. and more aggressive in their behavior. you heard of him right ? Through the years. Training techniques were improved. Olympia competition that remains the most popular body building contest to date. stronger. and the sport has evolved into a real competitive arena. 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. Women have started to take an interest in honing their bodies. but you'll need some information first. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. body building has just grown in popularity becoming almost an obsession for many people.others to follow including the Mr. nutrition was focused on more than ever. and body building equipment evolved into an effective means for working muscles in ways never thought of before. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow.
The nervous system prevents this from happening (thank heavens).the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Well guess what. consider this .Exercise Physiology Lets cover some basics about physical training. training. Especially with the training and recuperation. The nervous sytem is quite remarkable. By balancing your training and recuperation you can optimize your biochemistry. There is aerobic training which is best for cardio respiratory improvement and fat loss. Deeply tied in with all of this are your biocemistry and your nervous system. then there is anerobic which is great for muscle and bone growth and strength. But its a nerve reflex that prevents you. Anerobics can aid the cardio system and reduce fat. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. The three things of most interest to us in biochemistry are nutrients. Aerobics can improve muscle function and growth. Your workout routines. Components of Fitness Physical fitness is the ability to function effectively in physical work. hormones and waste products in the blood such as lactic acid. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. The components of physical fitness are as follows: Cardio respiratory endurance . Nothing else.can you do the splits ? Probably not. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. . If done in the right way the two are complimentary. By training. After a while you will develop a natural sense for this. and other activities and still have enough energy left over to handle any emergencies which may arise. Your body works with a natural cyclic rythym. Diet also has a significant influence over biochemistry. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. If you can do it with one. But you can raise one leg out to the side at 90 degree's i bet (everybody can). supplimentation and recuperation should all fit in with your optimal body routine. diet.
detracts from appearance. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. from the Olympic-caliber athlete to the weekend jogger. Intensity. To achieve a training effect. Time. Appropriate training can improve these factors within the limits of each athletes potential. knee) or any group of joints through an entire.and following a good diet. Muscular endurance . Infrequent exercise can do more harm than good. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Regularity is also important in resting. progressive training.the ability to move the joints (for example. muscle power.the greatest amount of force a muscle or muscle group can exert in a single effort. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. and Type.Muscular strength . and negatively affects one's health. Flexibility . agility. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. a person must exercise often. Excessive body fat detracts from the other fitness components. . normal range of motion.the amount of body fat an athlete has in comparison to his total body mass. reduces performance. sleeping. "FITT" Regularity. and eye-foot coordination are classified as components of "motor" fitness.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Body composition . The principles of exercise apply to everyone at all levels of physical training. Factors such as speed. elbow. One should strive to exercise each of the first four fitness components at least three times a week. eye-hand coordination. Progression.
Ideally. muscle endurance. Overload. 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. athletes should have at least three strength-training sessions per week.you must strive to conduct 5 days of physical training per week. For example. with only one session each of cardiorespiratory. Specificity. athlets become better runners if their training emphasizes running.Intensity. To be effective. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. and Type. Time. a program should include activities that address all the fitness components. Thus. Personally I have a cardio workout at the warmup stage. The acronym FITT makes it easier to remember them. Three physical activity periods a week. for example. Providing a variety of activities reduces boredom and increasesmotivation and progress. then I do my weight training and perform stretches between my weight exercises. muscle strength. and flexibility training will not improve any of these three components. Although swimming is great exercise. Training must be geared toward specific goals. FITT Factors Certain factors must be part of any fitness training program for it to be successful. and flexibility should be performed each week to improve fitness levels. Variety.Balance. Another way to allow recovery is to alternate the muscle groups exercised every other day. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. to obtain maximum gains in muscular strength. goals and motivation. time. especially when training for strength and/or muscle endurance. These factors are Frequency. You will find that you can experiment and find the optimal routine for your metabolism. For optimal results. however.since overemphasizing any one of them may hurt the others. it does not improve a 2-mile-run time as much as a running program does. strength. Recovery. . at least three exercise sessions for cardio fitness.
it is the factor many units ignore. and Friday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Unfortunately. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Monday. . 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. Wednesday. The more energy expended per unit of time. By training continuously in this manner. all components of fitness can be developed using a three-day-per-week schedule. you may also choose to run on Tuesday and Thursday. Wednesday. However. For example. Wednesday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Such programs. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. if you have a hard run on Monday. and cardio fitness is trained on Tuesday and Thursday. will help keep you super fit. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. However. Stretching exercises are done in every training session to enhance flexibility. and Tuesday and Thursday are devoted to muscle endurance and strength. The following training program serves as an example.With some planning. 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). During the second week. a five-day-per-week program is much better than three per week. Depending on the time available for each session and the way training sessions are conducted. 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.and Friday are devoted to cardio fitness. the greater the intensity of the exercise. when coupled with good nutrition. and Friday. INTENSITY Intensity is related to how hard one exercises. and those that exceed 90 percent HRR can be dangerous. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. In the first week.
and. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. resting heart rate. the group run will be too intense for some and not intense enough for others. and. For example. he could start at 85 percent of his HRR. graphic$$$$$$ Percent MHR Method With this method. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. an appropriate THR or intensity can be prescribed. and relative conditioning level. A athlete determines his estimated maximum heart rate by subtracting his age from 220. at 70 percent HRR. if he is in excellent shape. . To compensate for this. One's ability to monitor the heart rate is the key to success in cr training. With this information. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. if he is in excellent physical condition.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). if he is in reasonably good shape. If a athlete knows his general level of cardio vascular fitness. at 60 percent HRR. By determining one's maximum heart rate. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. at 90 percent MHR. at 80 percent MHR. the THR is figured using the estimated maximal heart rate. if he is in poor shape. For example. A person using this method may exercise at an intensity which is not high enough to cause a training effect. Thus. one must compensate for its built-in weakness. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. a 20.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). if he is in relatively good shape. As a result. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. graphic$$$$$$ When using the MHR method. one can be sure that the intensity is enough to improve his cardio fitness level. he can determine which percentage of HRR is a good starting point for him. a person who is in poor shape should exercise at 70 percent of his MHR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting.
) Yet another way is to place the hand over the heart and count the number ofheart beats. 160.) During aerobic exercise. During the 10. Thus. (See Figure 2-lB.70) before it is multiplied by the HRR. (See Figure 2-1A.second period. . then multiply this by six to get his heart rate for one minute. muscles. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. This will let him determine if his training intensity is high enough to improve his cr fitness level. the athlete should monitor his heart rate. place the tip of the third finger lightly over one of the carotid arteries in the neck. To determine the RHR. or maintain. For example. as in the example. He should count his pulse for 10 seconds. In this case. or to see if one is within the THR during and right after exercise. When the calculations produce a fraction of a heart beat. (See Figure 2-1 C. At this time. he must exercise harder to increase his pulse to the THR. 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.7.7 results. If his pulse rate is below the THR. When 91. the athlete should get a count of 27 beats (161/6= 26.7 is added to the RHR of 69.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.70 and 131 is 91. the product obtained by multiplying 0. Before anyone begins aerobic training.7 BPM is rounded off to give a THR of 161 BPM.83 or 27) if he is exercising at the right intensity. In summary. the body will usually have reached a "Steady State" after five minutes of exercise. and lungs an adequate training stimulus. he should know his THR (the heart rate at which he needs to exercise to get a training effect). As shown. the value is rounded off to the nearest whole number. and immediately after exercising. Exercising at any lower percentage of HRR does not give the heart. an adequate level of fitness. and the heart rate will have leveled off. The result is then added to the resting heart rate (RHR) to get the THR. particularly if they cannot find more than 20 minutes for cr exercise. the percentage (70 percent in this example) is converted to the decimal form (0. a THR of 160. These arteries are located to the left and right of the Adam's apple.
To find out if you have any limitations. If not. If he takes only one pulse check. Another way to gauge exercise intensity is "perceived exertion. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. the less intense the activity. For example. the shorter the time needed to produce or maintain a training effect. In this type of training. a 40-year-old athlete with a low fitness level should. he should do it five minutes into the workout. He should check his exercise and post exercise pulse rate at least once each workout. A athlete who maintains his THR throughout a 20. TYPE First we will discuss aerobic training. Here are some tips for you to get in aerobic training. • Start with basic aerobics and work up as your tolerance increases. He should count as accurately as possible. talk to your doctor. The more intense the activity. refers to how long one exercises. then start with a basic program. multiplied by six. or duration. Walking is a great place to start. . Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. an athlete can easily find his own THR just by knowing his age and general fitness level. gives an error of six BPM. the athlete must train for at least 20 to 30 minutes at his THR. since one missed beat during the 10-second count.If his pulse is abovethe THR. your body will work to improve its function by improving how much work your heart can do." This method relies on how difficult the exercise seems to be. during aerobic 70 percent HRR. It is inversely related to intensity. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. the longer the required duration.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. To improve cr fitness. Using this figure. TIME Time.
playing your favorite sport. Swimming. They must also be of sufficient duration and intensity (60 to 90 percent HRR). You should try to increase this to 30 minutes three times per week. .Jogging.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . • Move on to more aerobic style exercises. . . as soon as your body allows for it. .Bicycling (road/street).Rope skipping.Swimming.Road marching. . . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. elliptical machines. and other physical activities are perfect for aerobics.Walking (vigorous). -Tennis (singles). .Running.Skiing (cross-country). . SECONDARY (Done with partners or opponents of equal or greater ability. bike riding.Exercising to music. though. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . running. -Basketball (full court).Bicycling (stationary). -Handball (singles). . . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.) -Racquetball (singles). Your goal is to start with 10 minutes of continuous aerobics three times a week.Stair climbing.Rowing.
The most common injuries result from running and occur to the feet. and legs. ankles. and the feet strike on the heel and push off at the big toe. The faster the run. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . (cross-body arm movements waste energy. A well-conditioned athlete can run five to six times a week. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. the faster the arm action. The arms swing naturally from front to rear in straight lines. 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. Proper warm-up and cool-down. and. 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. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. INTERVAL TRAINING Interval training also works the cardiorespiratory system. I prefer the rowing machine as It can avoid injuries associated with running. Some athletes may need instruction to improve their running ability. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. knees. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. he should do two things: 1) gradually buildup to running that frequently. Besides learning running techniques.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. help prevent injuries. However. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy.) The toes point straight ahead. to do this safely. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. Every activity has its drawbacks and you must weigh the advantages and disadvantages.
(8:00 minutes/4 = 2:00 minutes per 440 yards. twice the length of the work-interval periods. therefore.) Thus. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. 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.relatively short time and increase his running speed. 2. it can be estimated from his last APFT by taking one half of his 2-milerun time. These recovery periods. 52 seconds long (1:56 + 1:56 = 3:52). The athlete's 2-mile-run time is 16:00 minutes.) Step 3. and his estimated pace for 1 mile is one half of this or 8:00 minutes. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. This type of intermittent training can also be used with activities such as cycling. the pace for an interval training workout is calculated as follows: Step 1. Using the work-interval time for each 440-yard lap from Step 3.1 to 4 seconds = 1:59 to 1:56. the energy systems used are allowed to recover. swimming. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute.mile run time. (2:00 minutes . hiking. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. If a athlete's actual 1-mile-race time is not known. will be 3 minutes. 56 seconds to 1 minute. bicycling. 59 seconds during interval training based on the athlete's 16:00. In interval training. 56 seconds (1:56) for each 440-yard run. each 440-yard lap should be run in 1 munute. . The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. In this way. Determine (or estimate) the actual 1-mile-race pace. Recovery periods. rowing. Step 2. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. He does this repeatedly with periods of recovery placed between periods of fast running. Using the time from Step 1. Using a 2-mile-run time of 1600 minutes as an example.
If he responds well. athletes should start intervaI workouts with a warmup and end them with a cool-down. 56 secons by an easy jog of 440 yards for recovery. As the athlete becomes more conditioned.rest ratio is 1:2. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. the heart rate usually falls to around 120 to 140 beats per minute. Follow each 440-yard run done in 1 minute. Thus. FARTLEK TRAINING In Fartlek training. 3:52). Run six to eight 440-yard repetitions with each interval run at a 1:56pace. 2. his recovery is quicker. As a result. During the recovery interval. another type of cardio vascular training sometimes called speed play. there are two seconds of recovery. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. he should be ready for interval training. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. After a athlete has reached a good cardio vascular fitness level using the THR method. He may also do recovery workouts of easy jogging on off days. At first. Monitoring the heart-rate response during interval training is not as important as making sure that the work intervals are run at the proper speed. Because of the intense nature of interval training. refer to Table 2-1. monitoring THR and using it as a training guide is not necessary. As with any other new training method. Each 440-yard jog should take twice as much time as the work interval (that is. he should do it once a week. the athlete varies the intensity (speed) of the running during the . he may do it twice a week at the most.This can be done on a 440-yard track(about 400 meters) as follows: 1. For each second of work. Because the heart rate is not the major concern during interval training. with at least one recovery day in between. It shows common 1 -mile times and the corresponding 440-yard times. As with any workout. interval training should be introduced into his training program gradually and progressively. the workto.
he runs hard for a few minutes until he feels the need to slow down. Swimming. Their drawback is that they require special equipment and facilities that are not always available. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. Those who add non-running activities to their training may not improve running ability as a consequence. many runners prefer Fartlek training to interval training. and they can accommodate large numbers of athletes. In such cases. neither the running nor recovery interval is timed. For these reasons. . Each group starts its run at the same time. It should then be gradually increased to four miles. When ready. and the running is not done on a track. the athlete varies the intensity (speed) of the running throughout the workout. over hills. The speed and distance can be increased gradually as the athletes' conditioning improves. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. As with all exercise. At this time he recovers by jogging at an easy pace. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. they may use other activities as supplements or alternatives. athletes should start slowly and progress gradually.workout. However. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. he starts with very slow jogging. or on any other irregular terrain. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. Alternate Forms of Aerobic Exercise Some athletes cannot run. In Fartlek training. The object is to cover the distance in the shortest time. The unit is divided into ability groups using 2-mile-run times. It consists of running a certain distance on a course laid out across fields. the distance should be one mile or less. At first. It can be used as both a physical conditioning activity and a competitive event. bicycling. through woods. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. Cross-country runs have several advantages: they provide variety in physical fitness training. Instead of running at a constant speed. depending on the terrain and fitness level.
For example. The swimmer should start slowly with a restful stroke. in swimming. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. compare it with his THR and. adjust the intensity. Compared with all the other modes of aerobic exercise presented in this manual (e. one's THR should be lower than while doing the other forms of aerobic exercise. which minimizes lower body stress in overweight athletes. and do pool-side kicking for an excellent aerobic workout. etc. rope jumping. tread water. Non-swimmers can run in waist-to chest-deep water. Partial support of body weight by the water.g. It is used to supplement running and develop upper body endurance and limited strength. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. the heart does not beat as fast as when doing the other types of exercise at the same work rate. athletes will help to ensure that they are working at the proper intensity. Together these activities combine walking and running with moderate resistance work for the upper body. Body position that enhances the blood's return to the heart. For injured athletes. CYCLING . Thus. cross-country skiing. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. They can also do calisthenics in the water.SWIMMING Swimming is a good alternative to running. walking. Some advantages of swimming include the following: Involvement of all the major musclegroups. By modifying their THRs in this manner while swimming. if needed.) in swimming alone. After five minutes. a athlete should set his THR about 10 bpm lower than while running. cycling.. running. This is because. he should stop to check his pulse. in order to effectively train the cardio vascular system during swimming.
but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. A simple way to increase walking speed is to carry the arms the same way as in running. He can increase the intensity by adding hills or stairs. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). Athletes can alter the cycling intensity by changing gears. As the walker's fitness increases. a athlete recovery at low speed and/or low should set his THR at resistance. It is enjoyable. 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. unless walking is done for a long time at the correct intensity. The heart rate should be monitored to determine the intensity. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.Cycling is an excellent exercise for developing cardio fitness. After about three months. 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. the athlete can vary the speed and resistance and use periods of active For swimming. requires no equipment. he should walk 45 to 60 minutes at a faster pace. . For interval training. adding hill Cycling should be work. However. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. and increasing velocity. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. Dis. athletes can bicycle outdoors or on a stationary cycling machine indoors. and causes few injuries. it will not produce any significant cardio vascular conditioning.
The action is similar to that used in brisk walking. and the time spent jumping should be increased as the fitness level improves. They should attain and maintain their THR to ensure a training effect. Although some regions lack snow. Some of movement of the arms the highest levels of aerobic fitness and legs. squash. Equipment is reasonably priced.on country roads. and poles often obtainable from the outdoor recreation services. with skis. however. and the intensity may be varied as in running. The work load is determined by the difficulty of terrain.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. A beginner should select a jump rope that. and is not affected by weather. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and in parks and forests. developing ever measured have been found in muscular and cr cross-country skiers. and racquetball) involve bursts of intense activity for short periods. these . the pace. when doubled and stood on. It requires little equipment. Some runners use it as a substitute for running during bad weather. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. may be done almost anywhere. one form or another of crosscountry skiing can be done almost anywhere . may be stressful to the lower extremities and therefore should be limited to no more than three times a week. golf courses. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. endurance. reaches to the armpits. is easily learned. Cross-country skiing is easy to learn. However. and the frequency and duration of rest periods. Rope jumping. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. open fields. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. boots.
In addition to cardiorespiratory fitness. hops. . bodybuilding athletes need a high level of muscular endurance and strength. Warm-up and cooldown stretches should be included in the aerobic workout. or many other calisthenics. they may be an adequate substitute for lowlevel aerobic training. it helps improve performance in racket sports. and duration. There is no prerequisite skill. challenging activity that combines exercise and rhythmic movements. It is a motivating. intensity. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Although muscular endurance and strength are separate fitness components. If strengthening exercises are included. jumps. 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. One can move to various tempos while jogging or doing jumping jacks.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. and it can be totally individualized to every fitness level by varying the frequency. Because running increases endurance. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. 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. If played vigorously each day. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. they are closely related. the workout addresses every component of fitness. 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 Contractions Isometric. strength training is a very essential aspect of making sure that happens. while not precisely controlling the speed of movement. To achieve a constant speed of movement. you also need to consider adding strength training to your workout.Strength Training Along with aerobic training. Common examples are push-ups. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. But. isotonic. allowing you to lose weight faster. at 180 degrees per second. with less likelihood of being strained or hurt through your daily exercises. Strength training is essential because it allows you to improve the way that your body works. . too. Muscles that are strong are less likely to become injured. Muscle burns through fat faster. you do want to develop lean muscles that are strong and therefore healthy. as when pushing against a wall. Isokinetic contraction causes the angle at the joint to change at a constant rate. Now. for example. sit-ups. and the lifting of weights. You don't have to have bulging muscles. movements or even in accidents. affect it by varying the resistance throughout the range of motion. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. you will be able to move flabby muscles and fat into lean muscles. Force is produced with no change in the angle of the joint. you don't have to be a body builder here.If you need to lose some weight. There are other resistance-training machines which. They are described here. This requires the use of isokinetic machines. With strength training. 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. Isometric contraction produces contraction but no movement.
As a result. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. This is an eccentric (negative) contraction. During the lowering phase of the curl the biceps are lengthening. however. The nature of the eccentric contraction. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. it adapts by becoming stronger. on the upward phase of the biceps curl. the biceps are shortening. and each will result in strength gains if done properly.the concentric or "positive" phase and the eccentric or "negative" phase.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. it is important to know the following strength-training terms: Full range of motion. For example. or isokinetic contractions. This greater overload. while in the eccentric phase (elongation) the muscle returns to its normal length. This is a concentric (positive) contraction. To obtain optimal gains. In the concentric phase (shortening) the muscle contracts. may produce greater strength gains. in return. Each type of contraction has advantages and disadvantages. makes the muscle and connective tissue more susceptible to damage. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. Actually. Isotonic and isokinetic contractions have two specific phases . To understand the principle of overload. whether by isometric. so there is more muscle soreness following eccentric work. When a muscle is overloaded. isotonic. the muscle may be able to handle more of an overload eccentrically. the overload must be applied thoughout the full range of motion. Exercise a joint and its associated muscles through its complete .
Similarly. one repetition has been completed. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). This is crucial to strength development. isotonic. . Repetition When an exercise has progressed through one complete range of motion and back to the beginning. it adapts by becoming stronger. Muscle Failure This is the inability of a person to do another correct repetition in a set. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. When a muscle is overloaded by isometric. A 10-RM is the maximum weight one can lift correctly 10 times. or isokinetic contractions. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. Set This is a series of repetitions done without rest.
Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. Although the greatest improvements seem to come from resistances of about 6-RM. progression. (For example. multiply 200 pounds by 70 percent [200 X 0. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. This weight is the 8-12 RM for that exercise. OVERLOAD The overload principle is the basis for all exercise training programs. For a muscle to increase in strength. the weight selected should be heavier and the RM will also be different. The weight should also not be too heavy. he momentarily cannot correctly do another repetition. If one cannot do at least three repetitions of an exercise. The exerciser finds and uses that weight which lets him do the correct number of repetitions. specificity. balance. In other words. The weight should be heavy enough so that. and variety. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. For example. if a athlete's 1 -RM is 200 pounds.Principles of Muscular Training To have a good exercise program. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. to achieve enough overload. the seven principles of exercise must be applied to all muscular endurance and strength training. These principles are overload.) A better and easier method is the repetition maximum (RM) method. the resistance is too great and should be reduced.70 = 140 pounds] to get 70 percent of the 1 -RM. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. However. the muscle must be overloaded. . recovery. For example. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. after doing from 8 to 12 repetitions. This weight is the 3-7 RM for that exercise. to develop both muscle endurance and strength. an effective range is a 3-7 RM. regularity.
when an athlete trains with a 25-RM weight.Increasing the resistance. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. PROGRESSION When an overload is applied to a muscle.Athletes who are just beginning a resistance-training program should not start with heavy weights. but the gain in strength will not be as great. .Increasing the number of sets. With continued training. the greater the number of repetitions per set. most athletes will benefit most from a resistance training program with an 8-12 RM. the athlete must always strive to overload his muscles.Using any combination of the above. gains in muscular endurance will be greater than when using a 15-RM weight. it adapts by becoming stronger and/or by improving its endurance. . However. To develop muscular endurance. the greater will be the improvement in muscle endurance and the smaller the gains in strength. (Good form is more important than the speed of movement. there will be no further gains. An overload may be achieved by any of the following methods: . For example. Whichever RM range is selected. To optimize a athlete's performance. . The key to overloading a muscle is to make that muscle exercise harder than it normally does. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. This is his 12+ repetition maximum (12+ RM).Increasing the number of repetitions per set. his RM should be determined from an analysis of the critical tasks of his sport.) . When a athlete can correctly do the upper limit of repetitions for . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. If the workload is not progressively increased to keep pace with newly won strength.Increasing the speed of movement in the concentric phase. .Reducing the rest time between sets.
For most athletes. The athlete slowly does work-related movements he wants to improve and. the athlete must do resistance movements that are as similar as possible to those of doing the task.the set without reaching muscle failure. strength training for the identified muscle(s) will be beneficial. These groups can be identified by doing a simple assessment. He continues to work with that weight until he can complete all eight repetitions in each set. In a multi-set routine. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. REGULARITY Exercise must be done regularly to produce a training effect. To improve his muscular endurance and strength. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. the principle of regularity is violated and gains in strength are minimal. this upper limit should be 12 repetitions. at the same time. He then should increase the weight by about 5 percent but no more than 10 percent. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. In this way. then increases the resistance by no more than 10 percent. it is usually time to increase the resistance. he feels the muscles on each side of the joints where motion occurs. but three workouts per week are best for optimal gains. Exercise must be done regularly to produce a training effect. Sporadic exercise may do more harm than good.12 RM). but when different muscle groups are exercised at each workout. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. The principle of regularity also applies to the exercises for individual muscle groups. if his goal is to do three sets of eight repetitions of an exercise. If the athlete's performance of a task is not adequate or if he wishes to improve. if his plan is to do 12 repetitions in the bench press. in a given task. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. RECOVERY . A athlete can work out three times a week. he ensures maximum carryover value to his chosen sports. He should continue with that weight until he can do 12 repetitions correctly. For example.
and Saturday. the legs. the legs can be trained with weights on Monday. Consecutive days of hard resistance training for the same muscle group can be detrimental. . The recovery time between different exercises and sets depends. the arms. and it's okay to work out all three muscle groups in each workout. There should be at least a 48-hour recovery period between workouts for the same muscle groups. the upper back and the thighs. This is because when you train the primary muscle groups you also train the secondary ones. I recommend that you remain at this level for at least three months. the recovery time between sets should be 30 to 180 seconds. Beyond this basic level of training. and it is possible to have more than one day off or to put the rest days in between which ever days suit. you're also training secondary muscle groups at the same time. but they should allow at least one days recovery and between workout days. 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. It's important to note that when training the primary muscle groups. There are also secondary muscle groups. When exercising in this fasion. and Friday and the upper body muscles on Tuesday. For example. Wednesday. Recovery is also important within a workout. when doing bench press. Someone at beginners level should work out all three main muscle groups. The muscles must be allowed sufficient recovery time to adapt. Strength training can be done every day only if the exercised muscle groups are rotated. you will be training your shoulders and arms to some extent as well as the chest. Thursday. Normally. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups.the neck and the midsection. then you simply repeat the sequence once again.There should be at least a 48-hour recovery period between workouts for the same muscle group. Following this you would have a day off. so that the same muscle or muscle group is not exercised on consecutive days. Sample workout routines are provided for someone at this level of training. MUSCLE GROUPS There are three main muscle groups. the primary muscle groups should always be trained first in the workout. at this level. For example. you may train your legs. For beginners. The chest. in part. on the intensity of the workout. So for example. you begin training different sections of your body in each workout. You can move on to a four day routine.
All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. For example. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. Examples of these workouts are given later. BALANCE When developing a strength training program. you can train your upper body. do not hesitate to take a rest and spend some time recuperating. followed by the muscles of the upper back and chest. The latissimus dorsi muscles will not be overloaded and. When planning a training session. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. There's little point in exercising at all if you only intend to do it for three months. in turn. If curls are done first. for example then the following day. then the smaller muscIes. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. It's always important to judge by the feeling in your muscles and your general energy level. For example. This technique helps ensure good strength balance between opposing muscle groups which may. they may not benefit very much from the workout.Beyond the four-day routine are five and six day routines. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. movement. Personally. If you do use too much weight. Activating one muscle results in a pulling motion. When you are ready for a day off. Most muscles are organized into opposing pairs. If you go for a run on one day. I have seen this happen many many time's. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. 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. 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). It is important to do exercises that work all the major muscle groups in both the upper and lower body. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. Split routines can also be used to integrate cardio training with weight training. while activating the opposing muscle results in the opposite. . follow an overhead press with a lat pull-down exercise. as a result. or pushing. Sequence the program to exercise the larger muscle groups first. As a result. For this reason. But training at this level is not recommended for basic or intermediate level athletes.
then the arms. There are also other factors to consider. both should know how to use the equipment and the proper spotting technique for each exercise. exercise selection. Correct breathing is another safety factor in strength training. The athlete should periodically substitute different exercises for a given muscle group(s). safety. namely. for variety or due to necessity (for example. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . A poorly designed strength. 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. Also. The weight lifter should always do weight training with a partner. improvement will occur. low back. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. and they may also produce better results. As long as all muscle groups are exercised at the proper intensity. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. he can do squats with a barbell instead of leg presses on a weight machine. However. and neck. or spotter. The athlete should never hold his breath. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. who can observe his performance as he exercises.training program can be very boring. For example. As a general rule. A natural tendency in strength training is to see how much weight one can lift. Using different equipment. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. abdominal. changing the exercises. he can switch to partner-resisted exercises or another form of resistance training. and phases of conditioning. Each athlete must understand how to do each lift correctly before he starts his strength training program. when in the field). as this can cause dizziness and even loss of consciousness. and altering the volume and intensity are good ways to add variety. To ensure safety and the best results. Breathing should be constant during exercise. Lifting too much weight forces a compromise in form and may lead to injury.
only involves the elbow joint. increasing strength is only secondary to someone that is serious about body building. most of the exercises in the program should be "multi-joint" exercises. They should include those for the muscles of the leg. On the other hand. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. however. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. an exercise like concentration curls for the biceps muscles of the upper arm. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. The concentration curl. the pull-down exercise produces motion at both the shoulder and elbow joints. For example. and inhale during the negative (eccentric) phase as the weight returns toward the floor. The exercise should provide movement at more than one joint. Also. For example. 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. This will help him train a greater number of muscles in a given time.the floor. This is because the exercises have been selected purely for for their strength properties. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. although an effective exercise. Power lifting is probably safer than an Olympic lifting. low back. shoulders. only works the arm flexor muscles. For most people. EXERCISE SELECTION When beginning a resistance-training program. but are good for developing strength. Usually eight wellchosen exercises will serve as a good starting point. These exercises will be detailed in a following section. especially beginners. and so forth. and not for .
and with higher repetitions usually between 12 and 20 reps. he should use progressively heavier weights. 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. the weight should be increased. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. By the end of the second week (4 to 6 workouts). Power lifting exercises will also be explained in detail in their own section. . H. Circuit training is done with lighter weights. During this phase. Several different circuit training routines will be given in this book. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. if he can do more than 12. the weight must be reduced. A training is one particular form of circuit training. When he can do more than 12 repetitions of any exercise. and maintenance. During the second week. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. conditioning. P. If he can do only seven repetitions of an exercise. because the beginner must concentrate at first on learning the proper form for each exercise. This is very important. joints. Also less rest is taken between sets during the workout. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. and ligaments.any traditional reason. PHASES OF CONDITIONING There are three phases of conditioning: preparatory.
. third. Three sets per exercise is the maximum most athletes will ever need to do. a second. unlike exercises performed in cadence or for a specific number of repetitions. Instead. 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. recovery period. Although training three times a week for muscle endurance and strength gives the best results. is required to reach and maintain peak fitness levels. As long as he continues to progress and get stronger. If he stops making progress with one set of 8 to 12 repetitions per exercise. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. The exercise period. It does not hold back the more capable performer by restricting the number of repetitions he may do. one can maintain them by training the major muscle groups properly one or two times a week. he does not need to do more than one set per exercise. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. set of that exercise is done in an equal or lesser time period. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. As with aerobic training. ideally. The use of timed sets. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. Maintenance Phase Once the athlete reaches a high level of fitness. and so on. however. More frequent training. The maintenance phase should be continued throughout his career and. This process continues indefinitely. As time goes on and he progresses. After an appropriate period of rest. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. the maintenance phase is used to maintain that level.This usually involves an increase in weight of about five percent. The emphasis in this phase is no longer on progression but on retention. throughout his life.
feet-elevated. Below. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. here is a very time-efficient way of conducting push-up/sit-up improvement. or by any combination of these. For this reason. 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. or give priority to. those muscle groups worked by the sit-up or pushup event. abdominal twists. wide-hand. Thus. by increasing the number of timed sets performed. a muscle endurance or strength training workout should not be designed to work exclusively. and so forth) and sit-ups (regular. Thus. and to be assured that all emergencies can be met. To add variety and increase the overall effectiveness of the activity.Timed sets can be applied to improving athlete's sit-up and push-up performance. This ensures continued gains and minimizes boredom. do timed sets to improve push-up and sit-up performance. This having been said. perform a workout to strengthen all of the body's major muscles. by decreasing any rest period between timed sets. Following this sequence ensures that all major muscles are worked. as a general rule. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. To meet this goal. This is because the muscles worked by those two exercises will already be pre-exhausted. different types of push-ups (regular. Then. the difficulty of the activity can be increased. when a athlete performs a workout geared to develop muscle endurance and strength. the best procedure to follow when doing a resistance exercise is as follows.5 minutes. close-hand. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. a training regimen which exercises all be developed and followed. When . This is done by lengthening the time period of any or all timed sets. and so forth) can be done. abdominal curls. As the athletes' levels of fitness improve. In this way. and vice versa. First. several of these will be given. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. At the same time.
and make adjustments accordingly. For example. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. To ensure a good. because of the nature of the situp. This applies when doing each timed set.performing this type of workout. rest intervals must be placed between timed sets. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. For example. an athlete may reach temporary muscle failure at any time before the set is over. the times listed in the chart above may prove to be too long or too short for some athletes. The beginning weight-training program will work most of the important. for the more advanced lifter. or vice versa. However. If this happens. athletes must set goals for themselves. The exercises should be done in the order presented. and biceps curl. graphic 3-6@@@@@@ . and their primary action. as in any endeavor. This program also includes exercises to strengthen the neck muscles. major muscle groups. this program may overwork some muscle groups. pay attention to how the athletes are responding. Thus. Finally. several timed sets of push-ups can be done followed by several sets of situps. where they are located. It is a good program for beginners and for those whose time is limited. Major Muscle Groups In designing a workout it is important to know the major muscle groups. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. During a timed set of push-ups. With this approach. athletes can before doing the other. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. balanced workout. When using timed sets for push-up and sit-up improvement. It has some duplication with respect to the lat pulldown. In the same way.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. he should immediately drop to his knees and continue doing modified push-ups on his knees. for the beginner.
This helps to increase motivation. you'll want to increase this number over time to at least 30 minutes per day three times per week. and inhale during the eccentric (negative) phase. Accelerate the weight through the concentric phase of contraction. Always use strict form. lunge. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. lurch. Again. and more effectively. Always breathe when lifting. Begin from a fully extended.Here are some tips for exercising through strength training. or with the correct equipment training alone is OK too. This can cause serious injury. 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. and safety. • Change up the exercises that you do so that the process is easy and fun. or arch the body. relaxed position (prestretched). you should add in ten minutes per day three times per week at least. Perform all exercises through their full range of motion. • Consider working with a physical trainer. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. then the smaller ones. Exercise the large muscle groups first. With strength training. • Work with a low amount of weight first. This small investment of time and money will allow you to improve your overall muscle mass faster. the intensity of the workout. Otherwise you can have a training partner to help with spotting. and end the concentric phase in a fully contracted position. Exhale during the concentric (positive] phase of contraction. Do not twist. You'll enjoy it and you'll see improvement in the tone of your body quickly. . and return the weight to the starting position in a controlled manner during the eccentric phase.
Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. but not more than 96 hours. Sandbags may seem unusual but have some advantages. to progressively overload his muscles. Concentrating on weak areas is all right.Allow at least 48 hours of recovery between workouts. and single-leg squats are examples of exercises which use a person's body weight. Whether the training uses expensive machines. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. but the rest of the body must also be trained. not just specific areas. As with all training. However. the result is largely the same. pushups. or partners. follow triceps extensions with biceps curls. safety is a critical factor. The availability of facilities may vary. They can improve an untrained athlete's level of strength. to let the body recover and help prevent over training and injury. three times a week. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Sandbag exercises are very effective in strength-training circuits. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Exercise Programs When developing strength programs for people. there are limits to the type of training that can be done. athletes should warm up. sandbags. dips. it is unreasonable to expect that all folks can use them on a regular basis. Never increase the resistance used by more than 10 percent at a time. Train the whole body. situps. Progress slowly. All that is required is for the athlete. For example. The weight of the bags can be varied depending on the amount of fill. the development of strength does not require expensive equipment. Pull-ups. Ensure that every training program is balanced. Alternate pulling and pushing exercises. cool down. and follow the principles of exercise previously outlined. . Although many towns have excellent strength-training facilities.
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. It is achieved through muscle conditioning. the second half of each repetition as the exerciser returns to the starting position). Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. 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. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. The longer the partners work together. More than one exercise per muscle group may be used. the negative part of each exercise should take at least as long to complete as the positive part. It uses the force of gravity to oppose the force generated by muscles through contraction. Weight training develops both strength as well as the size of skeletal muscles. As a general rule. 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 speed of movement for PREs should always be slowand controlled. Workouts are designed to focus on certain muscle categories. Weight training uses a variety of specialized equipment designed to target specific muscle . Following are descriptions and illustrations of several PREs. This section will focus on weight training for body builders. They must communicate with each other to ensure that neither too much nor too little resistance is applied. the more effective they should become in providing the proper resistance for each exercise. and rest. and foods are consumed with the intention to build the body's metabolism and increase mass. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. increased caloric intake.
and weight moved to cause desired increases in strength.groups and movements. Building up slowly allows muscles to develop appropriate strengths relative to each other. I find I can concentrate better working out by myself. we'll define some common exercises for clarification. If you don't use good form in weight training. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. sets. When your muscles are resisting a weight. The specific combination of reps. Personally I have never used a personal trainer or even a training partner. size. or shape. they are both similar to each other. Equipment used in weight training include barbells. exercise types. First. dumbbells. the overall tone of that muscle will grow over time. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. If you are a beginner at weight training. tempo. Another form of weight training is resistance training. It involves a manipulation of the numbers of reps. EXERCISES . These trainers can suggest specific workouts for you to begin with. exercises. Some of your muscles might be naturally stronger than others. Different weights will give different types of resistance. and weight depends upon the desires of the body builder. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. you risk muscle injury which could hinder your progress. 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. The basic principles of weight training are pretty much the same as those of strength training. Most gyms offer the services of a personal trainer that comes with the membership fee. Weight training is one type of strength training using weights as the primary force to build muscle mass. Strength training focuses on increasing muscular strength and size. You need to build up your strength and over-working your muscles can cause more harm than good. 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. endurance. Some people refer to weight training as strength training. pulleys. sets. If you want to undertake it yourself. While they are not exactly the same.
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
Lock your legs and hips and keep your elbows in slightly under the bar. you will use a barbell. This can also be done with straight bar. Stand with your legs about shoulder width apart and lift the barbell to your chest. Press the bar to arm's length over your head. Keep your upper arms close to your head. This exercise can also be performed with dumbbells or seated on a weight bench. The exercises listed above can be done either in a gym or in your home.Hold a barbell with hands a little closer together than shoulder width. Press bar overhead to arm's length. front dumbell raise Standing Military Press For this exercise. seated or standing or with 2 dumbbells and your palms facing in. dumbell press. Now that you know what exercises to do. Employees at the gym can help you with proper use of the machines. If you are going to join a gym. shoulders military press. let's look at a couple of sample workouts. Return to the starting position. . they will have many specialty machines that will work specific parts of your body. front barbell raise. 2 dumbbells. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. military raise. side dumbell raise. Lie on an incline bench and position your head at the top.
Let the bar hang straight down in front of you. . Pull the bar straight up towards your chin.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Keep your body and wrists straight. keeping it close to your body.
Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position. depending on what you want to work most. Don't swing! Front Dumbbell Raise . Don't cheat by leaning forward or backward.
Then slowly lower them back down to your side again. Don't lean forward while doing this either or you risk injury to your back. palms facing backward. but not quite locked. 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. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. controlled motion. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work.Stand with a dumbbell in each hand. so that both arms are in motion at the same time. Your feet should be about shoulder width apart. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. With a smooth. 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.
After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Raise your shoulders up as far as you can go then slowly return to the starting position. The dumbbell should end up roughly parallel with your torso. Hold two dumbbells with your arms hanging at your sides. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your left arm should be locked at the elbow so it will support the weight of your upper body. . Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Reach down and pick up a dumbbell with your right hand.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Switch arms after one set. Concentrate on pulling your elbow back as far as it can go. Before starting. Droop your shoulders down as far as possible. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Your back should be flat and almost parallel with the floor. look straight ahead instead of at the floor so you can keep your back straight.
Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. You can put your heels on a 1 inch block to further work the quads. Return slowly to the upper position. press the weight up back to the starting position. This can also be done with your knees slightly bent. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. . Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. This can also be done holding a barbell. Firmly grip the bar with your hands almost twice your shoulder width apart. until your upper body is parallel to the floor. not your neck. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Standing Calf Raises This can be done with a specific machine found in a gym. Keep your head up and your back completely straight. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Stiff Leg Barbell Place a barbell on your shoulders. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Once you reach the bottom position. Bend at your waist with your legs locked. Keep your back as straight as possible and your chin up. or adapted for use without the machine. You can also use a wider stance to work the inner quads even more. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes.
Your foot should be far enough in front of you so that when you bend your right knee. Your shoulders should be directly over your front foot. sit your hips back (like you are going to sit in a chair). your knee should be directly over your toe. the more difficult the exercise. Keeping your front foot flat on the floor. At this point. then slowly straighten your legs and raise your body back up to a standing position. If you have difficulty lowering yourself down this far. and lean forward slightly at the waist. 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. Position your right leg forward in a long stride.the higher the box. Stand up straight. raise yourself by pushing your hips slightly forward and up toward the ceiling. Complete a full set. your thigh and lower leg form a right angle. your shoulders should be directly over front foot. bend your knee (of your front leg). leading with your head and chest. Keep your opposite foot flat on the floor and point your toes forward. Pause briefly in this position. Lift your chest up and look straight ahead. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. lower yourself until the knee of your front leg is bent 90 degrees. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Keep your back tight and your chest out throughout the entire exercise. Slowly bend your knees. Lunges Place a barbell on your upper back. your hips should be sitting back. Return to the starting position. then switch legs and repeat. or alternate legs for each rep. At this point. Reach one foot back and place your toe on the box. and your chest should be directly over the middle of your thigh. Mid Section . Now. Place a barbell behind your head at the base of your neck. Grasp the barbell with both hands with a wider than shoulder width grip. Keep your head and neck in line with your torso so that you are looking forward. and straightening your leg. lowering your hips so your rear knee just clears the floor.
or resting on a bench with your knees bent at a 90 degree angle. place them three to four inches apart and point your toes inward so they touch. Your shoulders should come up off the floor only about four inches. If you are resting your feet on a bench. Continue to push down as hard as you can with your lower back.Crunches Lie flat on your back with your feet flat on the ground. Begin to roll your shoulders off the floor. Place your hands lightly on either side of your head keeping your elbows in. and your lower back should remain on the floor. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.don't cheat yourself by using momentum! Workout Routines Bulk Up . controlled movement . Focus on slow.
you learn to push your muscles harder and inflict more damage that takes longer to recover from. As a beginner. but your mind will get prepared as well. Day 1 .Upper Body For the following exercises. on the other hand. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. repeated over and over on a weekly basis. don't worry. two-steps-forward. get sore but bounce back quicker since the muscular damage isn't as severe. Beginners. you need to start out with some warm up exercises. . With any workout. Again. It's a good thing for a bodybuilder to incur limited muscle damage. You can progressively increase the amount of weight you lift as you get stronger. If the word "damage" makes you flinch. it's important to start out slow and not push yourself beyond your limits. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. This is what bodybuilding is all about – a continuous cycle of one-step-back. You can adapt it as needed to suit your workout goals. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. This can also be simple stretching exercises and deep breathing. A warm-up session prior to working out can not only help get your body ready for exercise. The reason is simple: as you get more experienced. This can be simple stretching as you get your body ready to work. 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. This plan is just a suggestion. begin with two sets of 10-12 reps each. You should also have an appropriate cool down period after you are done working out. you can work out more frequently than more advanced body builders.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment.
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.Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) .Lower Body and Abs Again. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .• 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.
consider starting out with a two or three day plan.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. Day 1 .Rest If a four day workout plan is too much for you.• 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 . . Chest. Here is a sample three day workout.Back. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . and Abs Do three sets of 12-15 reps each. it can still be effective. Keep in mind that you won't get results as quickly with a fewer day workout. but if you need to start out slowly.
you should eat some protein and carbohydrates. When you consume protein and carbohydrates prior to a workout. During training. By doing this.Biceps. This is to make sure that you have enough energy to make it through your entire workout. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Legs and Shoulders Do three sets of 12-15 reps each. your body can take advantage of that extra blood flow and work the muscles more efficiently. . there is increased blood flow to the muscles.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . but you can choose whatever foods you want to get what you need. Triceps. Many people opt for a protein shake and a bowl of rice.
you want to build your body. It's also a good idea to do your first set with very little weight. Usually that's around a minute or two. These include cardio endurance. It describes calisthenic exercises for developing strength. 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. add a little weight and do the exercise again. Be sure and rest between sets to allow your body to adjust and recover. This is to get the blood flowing through the muscles. athletes' . Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. strength. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. coordination. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. 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. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. If you find that it's just a bit too easy. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. This could be a little time on a treadmill or walking. muscular endurance. Circuit training is a term associated with specific training routines. be sure to take note of how long it took you to get to that point. Remember.It's a good idea to keep track of your workouts and how many sets and reps you are doing. endurance. and speed. not lift weights. The goal is to add weight until it's difficult to complete 8-12 reps. On the second set. Circuits can also be designed to concentrate on sports skills. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. and flexibility. flexibility. try more weight.
There are three basic ways to increase the intensity or difficulty of a fixed circuit: . and athletes rotate through the stations on command. Almost any area can be used. The time is monitored with a stopwatch.common tasks. Each has distinct advantages. Free Circuit In a free circuit. number of athletes.Increase the number of times athletes go through the circuit. . number of times the circuit is completed. and no signal is given to move from one station to the next. there is no set time for staying at each station. Fixed Circuit In a fixed circuit. Aside from this. athletes work at their own pace. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. These are discussed below. and any number of athletes can exercise for various lengths of time. . and sequence of stations. 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. a specific length of time is set for each station. number of stations. or any combination of these.Increase the time per station along with the number of repetitions. number of stations. doing a fixed number of repetitions at each station. In addition. circuits can be organized to exercise all the fitness components in a short period of time. . At the same time. the free circuit requires little supervision. but increase the number of repetitions. the quality and number of the repetitions done should be monitored. number of time. These include the time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program.Keep the time for completion the same. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. it can provide both fun and a challenge to any athletes' physical and mental abilities.
Having enough equipment reduces bottlenecks. A circuit geared for a limited objective (for example. a circuit may have ten stations. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. and taking 15 seconds to move between stations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Number of athletes If there are 10 stations and 40 athletes to be trained. When a fixed circuit is run. After the warm-up. Consider also the time it takes to move from one station to the next. and poor results. Another option is to have four rotations of the circuit. On the other hand. athletes may have to repeat the same circuit several times. circuits to develop both strength and cr fitness may have as many as 20 stations. As athletes become better conditioned.Time One of the first things to consider is how long it should take to complete the circuit. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. exercise periods may be increased to 30 seconds or longer for all three rotations. respectively. For example. Number of Times a Circuit is Completed To achieve the desired training effect. The exercise time at each station may be reduced to 20 seconds the second and third time through. exercising for 30 seconds at each station. Further. developing lower-body strength) needs as few as six to eight stations. It is vital in a free circuit that no athlete stand around waiting for equipment. in this instance a rope jumping station must have at least four jump ropes. Each station must then be equipped to handle four athletes. Difficult exercises can be alternated with less difficult ones. slowdowns. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. athletes may run through the circuit three times. The whole workout takes less than 45 minutes including warm-up and cool-down. . the time at each station should always be the same to avoid confusion and help maintain control. the athletesm should be divided into 10 groups of four each. For example.
while muscular endurance work may be secondary. increasing muscular strength may be the primary objective. the same muscle group should not be exercised at consecutive stations. Imagination and fun are important elements in developing circuits that hold the interest of athletes. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). in a strength training circuit. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. he should not limit the circuit to only these activities. For example. calisthenics. On the other hand. For example. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. in a circuit for strength training. but it may have as many as 20. Arrange the Stations A circuit usually has 8 to 12 stations.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. improving cardiorespiratory endurance may be the top priority. He can choose from the exercises. and guerrilla drills described in this section. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. the designer must decide how to arrange them. For example. exercisers may follow . However. conditioning drills. After deciding how many stations to include. grass drills. The six steps below cover the most important pects of circuit development.
If the designer wants to include running or jogging a certain distance between stations. they may run laps or run between spread-out stations if space is available. athletes may run five laps or for 20 to 40 seconds between stations. he may do this in several ways. athletes can alternate hard exercises with easier ones. the number of stations. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. Select the Training Sites Circuits may be conducted outdoors or indoors. If some exercises are harder than others. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. Another approach might be to alternate between upper and lower body exercises.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. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. and all other useful information. The choice of exercises depends on the objectives of the circuit. The sketch should include the activity and length of time at each station. However. instructions for the stations are written on the signs. Outdoors. spreading the stations too far apart may cause problems with control and supervision. In the gymnasium. #########show exercises . By not exercising the same muscle group twice in a row. The choice of exercises for circuit training depends on the objectives of the circuit. each muscle has a chance to recover before it is used in another exercise. In some cases. The necessary equipment is placed at each station.
because of predisposing conditions or injuries. Cardio Vascular and muscular encurance. on the other hand. These calisthenics are noted. The keys to avoiding injury while gaining training benefits are using correct form and intensity. and strength. such as trainees. parallel bar dip. knee bender. Also. some of the calisthenics listed below may be done in cadence. squat bender. However. For example. However. and chin-up/pull-up. and directions are provided below with respect to the actions and cadence. Calisthenics can be used to exercise most of the major muscle groups of the body. With a slow cadence. Nonetheless. and side-straddle hop can best be used in the warm-up and cooldown periods. sit-up. a conditioned athlete may use multiple sets of flutter' kicks with good results. flexibility.Calisthenics Calisthenics can be used to help develop coordination. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. for the average athlete. athletes with low fitness levels. calisthenics such as the bend and reach. Finally. for the average athlete who is of sound body. the possibility of straining the lower back increases. lunger. flexibility. Poorly-coordinated athletes. some people. Few exercises are inherently unsafe. may find certain exercises less safe than others. They can help develop coordination. Although calisthenics have some value when included in a cardio circuit or when exercising to music. few calisthenic exercises are really unsafe or dangerous. and strength. however. SAFETY FACTORS While injury is always possible in any vigorous physical activity. use 80 counts per minute. will derive the greatest benefit from many of these exercises. following the directions written below will produce satisfactory results with a minimum risk of injury. Exercises such as the push-up. Use good judgment before performing these exercises. flutter kicks are an excellent way to condition the hip flexor muscles. . On the other hand. with the lower back properly supported. use 50 counts per minute unless otherwise directed. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. When doing exercises at a moderate cadence. without support. cardio and muscular endurance. shouId not do the advanced exercises highly fit athletes can do.
The key to doing calisthenic exercises safely is to use common sense. The day after a "hard" training day. The following are key points for ensuring safety during stretching and calisthenic exercises: . Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. For example. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. This is especially true if someone has had a previous injury to the back. athletes can benefit from doing partner. if athletes are working the same muscle groups and/or fitness components. athletes can do running at THR with some light calisthenics and stretching. To ensure balance and regularity in the program. wheelbarrow. Some athletes complain of shoulder problems resulting from rope climbing. Using such exercises for unconditioned athletes increases the risk of injury and accident. and follows the seven principles of exercise while. athletes should progressively train to build up to these exercises. develops all the fitness components. The best technique is to train alternate muscle groups and/or fitness components on different days. they should work them at a reduced intensity to minimize stress and permit recovery. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. horizontal ladder. it minimizes injuries caused by overuse. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided.resisted exercises followed by a slow run.Friday (M-W-F) training objective is cardio vascular fitness. Also. Progression and Recovery Other important principles for avoiding injury are progression and recovery. should be used. Programs that try to do too much too soon invite problems. If this type of action is performed. at the same time. Such a program has variety. ballistic (that is. However. a certain level of muscular strength is needed to do them safely. progressive manner. not conditioning drills done to cadence. slow stretching exercises. Therefore. if the Monday-Wednesday. and crab-walk exercises. These exercises are beneficial when the athlete is fit and he does them in a regular.
you need to give it the physical movement that it needs. During your favorite show. You can even start doing these things at home. 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. controlled movements with little or no extra weight. which will make the process easier and even more enjoyable. However. Use static (slow and sustained) stretching for warming up. This is a great way to get in some quality time away from the television. To make it even better.. use only slow. If you can't leave the kids. Your Overall Body Fitness Plan To improve the physical fitness of your body. You get the exercise you need without missing your television program and time will fly by. take them with you. if done.A combination of spinal rotation and bending should generally be avoided. This means feeding it the right regimen of movements. cooling down. .Stretch slowly and without pain and unnatural stress to a joint. • If you can't leave the television. CALISTHENIC EXERCISES The following are some common calisthenic exercises. use a stationary bike. . Visit your local recreational center or community center. ballistic (bouncy or jerky) stretching movements. too. • Do it with a pattern. head out for a walk with your spouse for a few minutes. . Start by working in exercise through aerobics and strength training into your day. consider these easy and fun ways to get in the exercise that you need. ride the bike.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight.
A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. disease-free joints. Because people differ somewhat anatomically. However. and physical work with greater efficiency and less risk of injury. 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. you'll probably find every excuse not to do them. No one test can measure total-body flexibility. to loss of flexibility. Stretching should not be painful. martial arts. in part. People with poor flexibility who try to stretch as far as others may injure themselves. It involves the ability to move a part of the body through the full range of motion allowed by normal. Flexibility is the range of movement of a joint or series of joints and their associated muscles. comparing one person's flexibility with another's should not be done. tests can be used to assess flexibility in the hamstring and low-back areas. climbing. It will make all of the difference in how effective it is for you. Your overall body fitness means exercise and movement. Make it your goal to actually put together a workout that you enjoy. Flexibility is a component of physical fitness. Developing and maintaining it are important parts of a fitness program. For many it's a great stress relief and it can be a lot of fun. A simple toe-touch test can be used. running. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Yet. Swimming. you will come to enjoy exercising. Good flexibility can help an athlete accomplish such physical tasks as lifting.• Do sports and other physical activities that you enjoy. but it should cause some discomfort because the muscles are being stretched beyond their normal length. loading. . athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. When you begin to add these into your day. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. These areas are commonly susceptible to injury due.
This is the tension you feel during stretching exercises. the myotatic reflex causes it to tighten and attempt to shorten. This lengthens the muscles without causing a reflex contraction in the stretched muscles. Set your stretching goals over a period of weeks or months. and ballistic. Stretching Techniques Using good stretching techniques can improve flexibility. The reflex opposes changes in muscle length. These are described here and shown later in this section. Static stretching should not be painful. When a muscle lengthens beyond a certain point. He should hold each stretch for ten seconds or longer. There are four commonly recognized categories of stretching techniques: static. Without it. When pain results from stretching. by limiting range of motion and preventing the body from hurting itself. passive. for best results. it can be an obstacle to athletic development. especially during a sudden or extreme change. Every muscle is subject to the myotatic reflex. It is a safe and effective method for improving flexibility. Although an important safety feature. stretching must be slow and deliberate. proprioceptive neuromuscular facilitation (PNF). it is a signal that he is stretching a muscle or tendon too much and may be causing damage. This lets the lengthened muscles adjust to the stretch without causing injury.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. not days. requiring a long slow recovery process. the easier it is for the muscle to adapt to that length. but no pain. The athlete assumes each stretching position slowly until he feels tension or tightness. 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. and it prevents strains and tears. The longer a stretch is held. To counter the reflex. The athlete should feel slight discomfort. If you overstretch you can injure the muscle and end up decreasing your flexibility. You may weaken the muscle.
it often forces a muscle to stretch too far and may result in an injury. including one increasing your flexibility. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. • Don't bounce or jerk when you stretch. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. or rubber tubing. such as a towel. Stretch gradually. BALLISTIC STRETCHING Ballistic. • Complete a large muscle warm-up such as brisk walking. and as part of a warm up for any athletic activity. Bouncing causes the muscles to tighten and increases the risk of injury. Other key points include: • Consult your doctor before starting any exercise program. This produces a safe stretch through a range of motion he could not achieve without help. 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. to help him stretch. for five to ten minutes before stretching to warm up the body. Although this method may improve flexibility. and with proper form to avoid injury. Safety Guidelines Stretching is only beneficial if done properly. 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. Individuals and units should not use ballistic stretching. • Devote several minutes to stretching three to five days a week. This is especially important if you've suffered a previous injury that may be affected by flexibility training. bike riding. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. or dynamic. .PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. pole. jumping jacks etc.
A recommended sequence of warmup activities follows. This causes a gradual increase in the heart rate.Slow joggin-in-place or walking for one to two minutes. Remember. allow some time to see results. as well as passive stretching and/or PNF stretching. circulation. • Hold the furthest point of any stretch for a few seconds. If you do. . Do them during the cooldown to help maintain flexibility. . stop immediately and consult your health care provider. not pain. • You should never feel pain in your joints during stretching exercises. The following FITT factors apply when developing a flexibility program. • Hold each stretch with a feeling of lengthening the targeted muscles. start slow & don't over do it. FITT Factors You should include stretching exercises in all of your workouts. assumed slowly and gradually. Type: Use static stretches. and increases the temperature of the active muscles. it took years to get tight. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. • If you're a beginner. then stretch further and hold that new position for 20-30 seconds. breathe normally and deeply with a feeling of relaxing the body. Be patient. Athletes should do these for five to seven minutes before vigorous exercise . Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . blood pressure. • Don't overstretch. Frequency: Do flexibility exercises daily. A mild sensation of pulling should be felt in the target area. Stop if you feel any pain.• Don't hold your breath.
Calisthenic exerciese. thus helping reduce the risk of injury. thereby reducing blood flow to the heart and brain. static stretching of the muscles to be used during the upcoming activity. as described in another section. .. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. to increase the intensity level before the activity or conditioning period. and do not bounce or bob. . knee/ankle rotations) to gradually increase the joint's range of motion. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session.Slow. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. one should walk for one to two minutes.Slow joint rotation exercises (for example. For example. lift a lighter weight to warm-up before lifting a heavier one. . This helps prepare the neuromuscular pathways. Stopping exercise suddenly can cause blood to pool in the muscles. as this can be very dangerous. The following information explains the importance of cooling down and how to do it correctly.Slowly mimic the activities to be performed. It also increases the joint's range of motion and positively affects the speed of muscular contraction. The warm-up increases the flow of blood to the muscles and tendons. and stretching exercises should be a major part of both. arm circles. .Do not stop suddenly after vigorous exercise. After running. Hold each stretch position for 10 to 15 seconds. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. for example. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. Work each major joint for 5 to 10 seconds. . THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up.
Stretching is one form of exercise that takes very little time relative to the benefits gained. Such programs include sensible diet and exercise regimens. . The muscles are warm from activity and can possibly be overstretched to the point of injury. Be careful not to overstretch. However. Athletes who are overweight should follow a fat loss program. if possible. This may provide better movement and less friction in the joint. You may also work on it at home.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Use partner-assisted or PNF techniques. this method is very time-consuming and expensive and usually done only at hospitals and universities.. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. . The following exercises should be performed slowly. ligments. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. @@@@@@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. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Rotation Exercises Rotation exercises are used to gently stretch the tendons. There are also height to weight and circumference ratio's but these are the least accurate.
You need a diet that is actually a way of eating. open. Yet. What you need to accomplish through a diet is to train your body to eat healthily. and height. Losing one to two pounds a week is a realistic goal. you can do it with lots of favors that you AND your children will enjoy. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. However. Don't think about a diet that's taxing. If you exceed the weight listed for your height. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. you may not necessary be over fat. No single food choice is necessarily a bad choice. too. Too many bad choices over time can accumulate into a poor diet. not a temporary thing but a permanent thing. But. We aren't talking about a diet that you will go on to lose weight and then come off of later. gender. it's time to starting making some changes to your lifestyle. we aren't talking about a diet to lose weight. If you don't fall into the well-muscled category.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Think of your diet as being free. Take a look at the weight allowed for your height as shown in Table 1. Poor choices like a lunch of soda. You can do it even when you are in too much of a rush and don't have time. Although that sounds even worse. And. You Are What You Eat. People always want to know if a particular food is good or bad for them. here. which is best accomplished by a combination of eating less and exercising more. 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. This exercise program meets the requirement to be physically active everyday. dieting is something that is simple to do healthily even if you can't live without certain foods. chips. troublesome. with all of the comfort that you want and need. . Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. full of taste and adventure. limiting or boring. only a small percentage of their total body mass may be fat.
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. and sugars that can cause you health issues. • Whole grains are also an important product of a healthy diet. your heart rate increases to unhealthy levels. • Without nutrition. • Your body does not heal as quickly from injury. Unlike "white" foods. whole grains give you so much more health. it won't perform the right way. All sorts of problems arise from not eating a healthy diet of food. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. • You are more prone to limitations physically as well as mentally. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. your body can become ill faster and with greater intensity. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. But. They provide antioxidants to a high level that helps to heal your body.What's Healthy? The foods that you need play a significant role on your health. healthy food is just as important. fats. If you consume the wrong foods all of the time. In the way of your body. your body will not be able to perform as well as if you gave it the highest quality foods. . improve your physical fitness from the inside to the out. In our machine look at the way that food works. • Fruits are sweet so they can solve the sweet tooth. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. 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. If you don't give it quality food. and they are very low in calories meaning you can eat more. • Your blood pressure rises. the food that you consume is the fuel that your machine needs. They don't cause you to gain weight like others.
If you don't do anything else. • Meats are important parts of the diet. You need protein but you shouldn't want to get it from fatty meats. you need to take into consideration the location that you are right now. if you need to lose weight. 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. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. The average person should consume about 1800 to 2000 calories per day. take note of how a normal day or week goes for you.• Water intake is also important. Those that do not get enough fluids end up having a body that retains water rather than having less. you need to reduce this amount to at 1500 to 1600 calories per day. All foods and drinks should be noted! . you're eating less and that you aren't getting as many calories from other liquids. In addition. The good news is that you don't often need a lot of work to make them happen. The body goes into dehydration mode. improving these five areas is all you need to do. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Dieting To Lose Weight Finally. too. too. What do you eat for breakfast. causing you to keep in all that you can. He or she may recommend a diet that is different for your specific health issues. Your doctor may have additional or different recommendations for your health. Consuming enough water means that you'll system is hydrated. 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. Where Are You Now? When it comes to improving your diet fitness. Spend one or two days recording the foods that you eat in an average day on a piece of paper. If you are dieting and need to lose weight.
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. If you love your mashed potatoes loaded with gravy. anxious. are you connected with that big slice of apple pie because it was your favorite growing up. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. For example. determine if there is a better way for you to get the foods that you like. find out why it is that you can't give them up. 3. If you just love the taste. sugars and calories in general. Look at your list of foods and see how many of them are high in transaturated fats. If you need apple pie to feel safe. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . Figure out how many calories you are consuming in an average day. there are several key things for you to address. For example. 4. you may have an emotional attachment to the foods. For most people this is as simple as tracking what they eat over the period of a few days to a week. How often did you eat without actually being hungry but being instead bored. I Can't Give It Up! If you are one of the many that feel that they can't give up the foods that they love no matter what. Next. that's a different story.2. Don't worry. you can find ways to get much of the same taste without a lot of the calories. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. 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. Being honest with yourself is important. sour cream and butter just because you love the taste. they aren't all bad! First. you need to address this emotional problem. though.
and therefore you can improve your health overall. That's exactly what you need to strive for here. If you are a diabetic. 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. Don't fret about the foods you love. How Can You Improve? Okay. We've already talked about what foods you need to eat for a healthy diet. here is comes. You should know what types of foods you can not eat. Food isn't worth the risk of your life. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. The awful. remember moderation is the key factor in real diet fitness health. now you need to consider how you will make changes that you can actually live with. But. you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. For example. use it in a different way. There are certain times in life that foods become prime suspects to leading to health risks. If you don't know you should talk to your doctor about this. Yet. Here are several key areas to make changes and exactly how you should make them. Indeed you may want that slice of apple pie. your diet fitness can threaten your life through disease and even early death. If you can not commit to making changes here.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. limiting diet that's going to make your taste buds go permanently bland is up next. This section of our book is long for a reason. high cholesterol foods that you currently are eating. One limit to this is when the food itself is detrimental to your health condition. if you give it a try you may find that you like these foods better than you do the high fat. . instead of eating it every few days make it the reward that you get for a week of good eating. 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. 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.
Consume more fish. Antioxidants can help to transform your health. Instead of using a lot of salt. 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. The darker. For example. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. In addition. Garlic is a great antioxidant for your heart too. Or take a supplement of fish oil. A good way to know if they are in the foods that you are eating is to look at the color of the food. And. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Reducing the amount of sodium that you take in is also a key factor in improving health. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. you are in a hurry and who has time to chop up vegetables? Well. there are various foods that can help you to improve your hearts health. For this. there are reasons why an investment in a bit more time here can literally save your life. try other flavor additions to your dishes. Yes. replacing the vegetable oil in your diet with olive oil.Heart Health Improving your heart's health is essential. 1. eat lean cuts of meat. You should try to consume at least 2 to 3 servings of fish per week. the more antioxidants are in it. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. in moderation can improve your health. 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. They can help to unclog your heart's arteries from cholesterol. 2. richer and brighter the color is. they help to remove toxins from your body which means a reduction in risks of cancer. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. .
then. we'll make it simpler for you. 4. is to visit your grocery store and walk around the outside aisles only as much as possible. Replace white bread with whole grain bread. Don't reach for beef. eat a bit slower.Many foods that are pre-made contain high amounts of preservatives. The trick you should follow. To help you to not feel hungry. No food in one sitting should be a larger quantity than the size of your palm. Look at your grains. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Replace white rice and pasta with whole grain. cholesterol. Eat more fruits and vegetables. Reduce the amount of fat. Start looking for leaner cuts of meat. Learn to read labels so that they tell you what's in the foods you eat. . and sugars in the foods that you eat. One good switch is with ground meats. Remove soda from your diet. no frozen entrees. milks. Visit the website of the American Heart Association to get heart healthy recipes. salts. Avoid the aisles and you'll improve your health overall. Some of these preservatives can clog up your heart. butter or creams. 5. Reduce portion sizes. 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. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. You won't notice the taste difference. 6. Remember. chicken and pork over beef. 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. Look at labels. or products that are placed in foods to keep them fresh and looking good. but replace at least part of it with ground turkey or pork. Eat more fish. No boxed dinners. unhealthy foods with foods that are better for you. Meats. meats that are high in saturated fat are clogging your heart. eggs and other fresh products usually line the walls of the building. can lead to increased health risks for cancer and they put the pounds on. Add one new recipe to your diet each week. 2. The produce section is your friend filled with riches. 3. This single movement alone will improve your health considerably.
If you're not eating enough carbohydrates. Don't make sacrifices here for speed. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. then you need to consider a calorie reduction. When your muscles are filled with glycogen. Food is a requirement to living and a healthy diet is an essential part of living a long life. Dropping just a small amount of weight means that you need to eat less and do more physically. you will get into the habit and will eventually love the differences you have made. Remember. . There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. To have enough energy to perform your workout. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. convenience or habit.If you need to lose weight. the foods you eat can make a huge difference in the effectiveness of your program. but that requires the breakdown of body protein from muscle. Calories are tiny bits of energy that your body uses to perform work. they both look and feel full. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Food supplies us with calories. While you may love food. your body will start breaking down muscle tissue for glucose. Glucose is a simple carb that is stored in your muscles and liver as glycogen. But food is very important in a body building program. while making changes at first is a challenge. Glucose can be made from protein. Carbs Carbohydrates are the body's main source of glucose. Many people don't pay enough attention to the types of food they eat. Glucose also provides energy for your brain and making blood in your body. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. One of the most important would be carbohydrates. you'll need a lot of different nutrients. Glycogen is the principal form of energy that is stored in muscles.
A high carb intake at your post training meal will have less chance of being stored as fat. oatmeal. it can prevent muscle catabolism while promoting anabolism. Divide your carb meals into six servings throughout the day. Eat about 25% of your daily carbs at this meal. and besides your postworkout meal. Beans and oatmeal are two excellent sources of fiber. or muscle building. After training. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. . This divide and conquer approach stimulates a steady release of insulin to create an anabolic. For men. 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.typical simple carbs . Focus on unprocessed complex carbs like sweet potatoes. state. you must consume enough fiber in your diet. the amount of carbs that should be taken in by multiplying their body weight by three. Your body must replenish these levels before stimulating the fat storing machinery in the body. and brown rice. Breakfast is definitely the most important meal of the day. Honey. sugar and refined foods such as white bread and white rice . whole grain breads.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program.are digested quickly and easily. If you eat too many carbs in one sitting. Eat some simple carbs after your workout and eat more of them. Blood sugar and muscle glycogen levels are low from your overnight fast. and aiding in muscle glycogen formation and growth. The resulting insulin spike is a double edged sword. the intake of simple carbs can stimulate fat storage. however. it is also the best time to load up on carbs. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. potatoes. Along with carbs. If you have not been working out. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Women multiply their body weight by two to get their carb gram intake. For example. 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. That number will be the amount of grams that should be consumed daily.
and then increases insulin levels (ensuring no loss of muscle) on the final two days. For body builders. Glucose molecules make up carbohydrates just like amino acids make up proteins. You usually see this in people who are starving. you will want to rotate your carb intake. or muscle building. repairing. try varying the volume of intake. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). then the standard 600g for the next two days. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. Watch out. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. burned. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. your body will break down muscle tissue to get it. Protein is involved in growing. or have a fever. you will be in an anabolic. . This is not good because the opposite is now happening. That is made possible because proteins are the basis for body structures. If you lose more nitrogen than you consume. The total carb intake is the same. Your body is degrading muscle and other body proteins. then 50% more (900g) for the next two days. state. Protein Another important nutrient every body builder needs is plenty of protein. Eat 50% fewer carbs (300g) for two days. and protein is retained in tissue as new muscle is added. nitrogen balance is an important concept to keep in mind when talking about proteins. Protein intake exceeds output. This puts your body in what is called a catabolic state. if you consume more than you lose. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). if your protein output exceeds intake you would have a negative nitrogen balance. your body will store them as fat and increase weight gain instead of muscle mass. Obviously. and replacing tissues. If you are needing to lose some fat along with building your muscles. If you eat carbs late in the day. On the other hand. For example. injured. your carb intake should decrease. so your body won't need as much.As your day wears on. this is something that you want. Amino acids are the building blocks of protein. Your energy requirements will also decrease at this time.
Be aware of the amount of protein you are eating and make them work for you instead of against you. Fats are the main source of energy in the body. Saturated fat is bad. your body cannot break it down very well. you need to focus on the complete sources rather than those that are incomplete. and eggs. Fat combines with glucose for energy in order to spare the breakdown of protein. To compensate. your protein intake should increase to 1 1/2 times your bodyweight. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. 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. Fats Yes. . roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. The key to fat intake is to stay away from bad fats and only eat the good fat. steak. Ultimately.build muscle. A 200 pound body builder. therefore. Many diets have you cutting back on fat and carbohydrate intake.An anabolic state is when your body has a positive nitrogen balance. When calculating the amount of protein you are eating. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. you'll need the amino acids in protein to work in your body. In body building contexts. catabolic means muscle loss. even when you are building the perfect body. Because of the chemical composition of saturated fat. you'll need to eat more protein to counteract this effect. milk 2 T. cooked broccoli 1 c. you'll still need some fats in your diet. While there are proteins in other foods. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. If you are dieting while body building. That way. protein can do what it is supposed to do . These are the fats that contribute to heart disease and high cholesterol. concentrate on the complete sources of protein like meat. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. fish. would need to eat 200 grams of protein every day to put the body in an anabolic state. cooked 5 oz. 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. but if you want to get ripped with your body building program.
Trans fats should also be avoided. . 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. as well as egg yolks. and improve brain function. At room temperature. So basically. Omega 3 Fatty Acids can actually help combat conditions such as depression. They play an important role in protecting the body's vital organs. Fats keep the body insulated. Elevated levels of LDL can clog arteries and cause heart disease. These fats are most often found in fish and can have some significant health advantages. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. and even Type 2 diabetes. seafood. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. so they should be limited. maintain healthy hair and skin as well as providing a sense of fullness after meals. well. They are also more readily stored as body fat. Unsaturated fats are easier for your body to break down. Because they reduce inflammation in the body. fatigue. You should truly strive to eliminate all trans fats from your diet. whole milk dairy products like milk and cheese. saturated fats are hard and solid. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Unsaturated fats are in liquid form as in oils. This type of fat is often used in commercially processed food because they are preserved longer. joint pain. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. and diabetes. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. These fats are found naturally in foods like nuts and avocados. heart disease. help prevent cancer growth. They can reduce inflammation. fat. Fats are actually an important part of any diet.Saturated fats are commonly found in animal products such as meat. Trans fats cause an over activity in the immune system and are linked to stroke. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body.
Having higher levels of testosterone can help with your workouts by making you more aggressive. Alcohol consumption also hurts muscle growth. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Alcohol contains nothing but empty calories. As many know. phosphorus. There are several reasons why it does this. Many people like a drink or two or even three to help them unwind and relax. hydrated and even over hydrated muscles allows for a much higher anabolic environment. but drinking actually lowers protein synthesis by twenty percent. That includes alcohol as well. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. alcohol can have a detrimental effect on your progress. you will want to pay close attention to the foods you are feeding your body. Because your cells aren't holding as much water. Not only will having a hangover lower your workout intensity. it slows down your metabolism hindering your body's ability to process foods. iron and potassium. About a 1/2 cup is a good amount.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. relaxation and growth including calcium. so when those levels are down. . just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. In fact. It has no nutritional value but it does contain high caloric content. For one. Not only that. magnesium. 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. it dehydrates your muscle cells. • Use olive oil in salad dressings and when cooking • When baking. instead of topping with chocolate or candies. But when you are a body builder. you will not be as intense in your lifting and weight training. it becomes much harder to build muscle. you must be careful not to overdo on the fats.
A good diet is essential to an effective body building program. Water is part of every single metabolic process that the body undertakes.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. In addition. the kidneys can't function properly. If you're eating big to gain weight. Plus. You can workout with the intensity of a professional. This water is stored in extra cellular spaces. your skin starts looking soft and puffy. Without enough water. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. begins hoarding it. the body. and you should. water can help them work. drinking water can actually help you shed excess water weight. you won't be doing yourself any good. • No regular soda! Diet is better for you anyway and doesn't contain sugar . When water is in short supply. Many vitamins are water soluble. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Water is especially important when following a "high protein" diet. Contrary to popular belief. If the liver is doing some of the kidneys' work. and ketones. so you're not getting the hydration you need. and water unlocks the power of those vitamins. it can be especially important. For body builders. When this happens. then you need even more water to help your kidneys do their work. and tea don't count either. creating an anabolic environment needed for muscle growth. you'll need much more. Supplements like creatine work in part because it pulls water in muscle cells. For this to work properly. Water is good for you anyway. some of the load is transferred to the liver. it burns less fat. but for body builders. Soda. The caffeine can increase fluid loss. coffee. If you're going to be using supplements in your body building program. Use artificial sweeteners instead. but if your diet stinks. urea (a toxic substance). if you're training hard. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. you need plenty of water. The liver metabolizes stored fat for energy. as it helps remove excess nitrogen. thinking there's a shortage. In other words. Water flushes out toxins and other metabolic waste products from the body. water can actually reduce feelings of hunger. then you need a basic mega-vitamin.
• 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
minced or pressed 2 tbsp. spinach. Put a dollop of the mixture into each chicken breast. In a separate bowl. drained capers Paprika to taste Rinse fish and pat dry. stir together mustard and garlic. salt and pepper in. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Turn fish over. or put toothpicks through them. Top on whole wheat pasta or brown rice if desired. Can diced tomatoes w/ basil. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked.15 minutes. Ground Turkey Breast Sauce 1 lb. Uncover and cook an additional 15 minutes. Drizzle with lemon juice. Cover with tomatoes and liquid. Serve over your favorite type of noodle. Add browned chicken. Cover and cook over medium heat for 10-20 minutes. Serve. Bake at 350 degrees for 30-35 minutes. Serve. skinless chicken breasts. Pan Broiled Fish 1 lb. egg. thawed and dried 1 egg lightly beaten 8 oz. slice in half and flattened Combine the onion. Arrange fish and zucchini in a single layer in a large pan. Broil on top rack for 5 minutes. spread with mustard/garlic mixture. or until the fish easily flakes with a fork. cover and cook on low for 45 minutes. stirring occasionally. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Serve plain or over brown rice. . and cheese mixture in a bowl. 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. Fish filets One 14 oz. Tie the chicken breasts together with butchers twine. frozen spinach. low fat ricotta cheese Salt & pepper to taste 4 boneless. Add the chopped onion and mushrooms. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Put the all spice. Sprinkle with paprika and capers. garlic & oregano Arrange fish filets in a single layer in skillet. Optional: Garnish with lemon slices. low-calorie Dijon mustard 1 clove garlic. Pour the spaghetti sauce in.
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. Microwave for approximately 1 minute when ready to serve. combine all ingredients and stir until well-mixed. low fat mayonnaise 1 tbsp. Chicken. or just use more egg whites. Fiery Chicken Deluxe . Add barbeque sauce and stir together until well-coated. Cook to desired texture. This is also good cold. combine rice. You can eat this on some whole-wheat bread. and chicken. Add cheese if you like and let it melt after turning the burner off.1 cup cooked brown rice 1/4 can red beans 2 tbsp. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Eat plain or on a bed of pasta. Add tuna with an amount of Worcestershire Sauce that you like. plain. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Add tuna and sprinkle with seasoning. Chop egg whites and add to medium bowl. black pepper. Add mayo. barbeque sauce In large bowl or Tupperware. and tuna. mustard. Top with lettuce or spinach leaves and second slice of bread. or over some brown rice. Mix well and spread over bread. Cook tuna to desired doneness. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. 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. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. beans.
10 hours (the longer. Place one asparagus stick on the top and start rolling it. Put chicken slices in the container. minced 1 tsp. salt with chicken in a container and really roll the chicken breast around in the mix. and put the green beans in for 2 . You can grill rolls than for seven minutes on the electric grill at 375 degrees. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. Add garlic and sauté 1 minute. Pre-heat. Let it marinate for 25 minutes. mustard and honey. or bake them for 25 minutes at 375 degrees. Give the asparagus a quick wash. cayenne pepper. Fresh bay scallops. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. then let it sit in the refrigerator for 3 . add the salt and pepper. 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.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Cut chicken into two to four thin slices. Makes 2-3 servings Garlic Roasted Vegetables . rinsed and patted dry. Add parsley and lemon juice. Dried parsley Juice of 1/2 lemon 1 lb. Place one slice of turkey bacon on each slice of chicken breast.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. the juicier it will be) This works best with a Foreman-style grill. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Heat wine in a medium skillet over medium heat. Cover and cook 1 minute. Once the roll is ready. depending on how thick you would like your roll to be. Snap off tough ends of asparagus and remove scales with vegetable peeler. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking.
cooked 2 tbsp. fresh 4 tbsp. chopped 4 small zucchini. Salt and pepper to taste. chicken and fish. julienne 1 carrot. or 3 tbsp. Combine with sunflower seeds. peeled and cut into 6-8 wedges 1 large garlic bulb. drizzle with oil and stir to coat. Fold foil edges together. Salt and pepper to taste. and place in mixing bowl. Top each piece of fish with tomato. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Bake for 15 minutes. peeled and quartered 6 shallots. 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. broken into cloves and peeled 1 tbsp. halibut. skinless chicken. Drink. Spread a little chicken mixture on lettuce leaf and roll up tightly. or 3 tbsp. cut in two pieces 1 tomato. herbs. and carrot. Combine all the vegetables into a tinfoil bag. Makes two servings Fish in Foil 1/2 lb. sunflower seeds 2 tbsp. celery. dried fruit bits 1/8 cup celery. dried thyme. square pieces of foil. fresh. green onion. Serve immediately. and pepper. and yogurt. olive oil In the Oven: Preheat oven to 400 F. Roast for about 30 minutes or until tender.6 carrots. Great with meat. Place a piece of fish on each square of foil. peeled and quartered 6 parsnips. Combine all the vegetables in roasting pan. fruit bits. Sprinkle each with wine. chopped 1 tbsp. or wrap roll-ups in plastic wrap for later use. Roast for about 1 hour 20 minutes or until tender. Chicken Salad Roll-ups 1 lb. sealing with a pleat. Repeat until mixture is used up. julienne 1 cup dry white wine 1 tsp. On the Grill: Turn barbeque to medium. boneless. dried rosemary. drizzle with olive oil and stir to coat. zucchini. chopped 1 green onion. Cut two 12 in. peeled and halved 2 medium onions. Workout Energy Salad .
carrots. and shake until thoroughly mixed for the salad dressing. sliced 1 green onion. mix olive oil with lemon juice and herbs. combine lettuce. torn into bite-sized pieces 1/3 cucumber. Aerobic fitness is related to an individual's body fat. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Arrange salad on a bed of lettuce leaves. Shake vigorously. combine steak. Nutrition is very important when you are trying to build up muscle mass.1 cup lettuce. high blood pressure. cut in strips 1 cup broccoli. and diabetes. and pour over salad. sliced 1/2 cup mushrooms. cooked and chopped 1 cup green beans. and sunflower seeds. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. basil In a medium-sized salad bowl. sliced Fresh parsley In large salad bowl. torn into bite-sized pieces 1/3 cup spinach. parsley. In a screw-top jar. The spin-off is less likelihood of developing heart disease. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. spinach. and pepper. combine the vinegar. cucumber. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. mushrooms. mushrooms. mustard. avocado. sprouts. celery. . The higher the fat. In a screw-top jar. tomato. green beans. broccoli. yogurt. You don't necessarily have to be dieting. Weight control . 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. and onion. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Muscle Density Broccoli Salad 1/2 pound cooked steak.it's time to make the fitness connection In many cases fitness begins with weight reduction. cooked and cut 1 stalk celery. lemon juice. peeled and sliced 1/3 tomato. 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.
Stay away from food fads they are usually boring. dehydration. Making nutrition work Improving your nutrition will increase your mileage in many ways. 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. (3) Develop a strategy (diet. (1) A healthy appearance. (1) Make a decision to lose weight and shape up. (2) An improved self-image. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression.. (3) A sense of accomplishment. (2) Get motivated. Compare the benefits of a sound nutrition with the consequences of crash diets. (4) Carry out the strategy. b. headaches. You can even lose weight while improving performance. and too strict and will lead only to temporary weight loss. unhealthy. (4) A feeling of pride. Enjoy the payoffs:. exercise routine.. lifestyle changes. and so on). Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Invest in yourself.a. 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 .
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)
a memo to the cook for cutting calories during food preparation a. The meat. Cook meats on rack so that fat can drain off.5 liter = 17 ounces . . or sparerib is too tempting.7 liter = 24 ounces . have a particular food obsession that must be recognized. The milk and cheese group. soups. (3) Remove skin from chicken or turkey. poultry or fish without adding fat. You have to make and follow your own rules according to your ability to control what you eat. bake. piece of candy. and diet according to your plan. Braise in covered pan on stove top or pan broil in a nonstick pan. you can include a favorite high calorie food item as a special occasional treat. (2) Substitute plain.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . Avoidance is one means of control. broil. For them trying to eat just a cookie. however. (2) Roast. sauces. or simmer meat. fish. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. The urge to eat the whole thing becomes too great.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. But if you plan your diet. poultry. Many people. b. and dry beans group. Good cookin' for good lookin . (1) Use skim or lowfat milk in recipes when making puddings. and add spices to enhance flavors. and baked products. (1) TRIM fat from meat.
Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. avoid those prepared in cream . The bread and cereal group. butter. Check nutrition information label for total calories in each portion. butter. and deep-fried food. (3) Try lemon juice or vinegar on salads. or lemon juice for your salad. d. (2) Avoid recipes for baked products that require large amounts of fat and sugar. or sour cream. With a spoon or knife. Some fruits may be broiled or heated with spices added for flavor. most restaurants have them. vinegar. (1) Use less fat and sugar than called for in recipes. sauces. Season with herbs and spices. (1) Steam. c. However. b. or baked rather than fried potatoes. The vegetable and fruit group. or bake vegetables. steamed. c. Remove all the visible fat from the meat. Dining tips a. (3) Check ingredient labels for fat and sugar content. Substitute lower calorie ingredients. If the meat has been fried (southern style chicken. schnitzel). (2) Go easy on sauces. boil. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Avoid gravies. Cut way back on regular salad dressings. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. (5) Have boiled. remove the coating and eat only the meat. Request diet salad dressing. Starchy foods are not fattening when consumed in moderate quantities. skim or peel fat off and discard. d.(4) Chill meat broth until fat turns light and solid on top. and margarine. broil.
and other sweets. Lowfat milk is also a nutritious choice. sugar. or delicious low-calorie raw vegetables. Follow these tips to lose weight and body fat.sauces or deep-fried. gelatin. noodles.) Food Calories 160 250 165 110 200 300 Educate your appetite a. (1) Eat S-L-O-W-L-Y (2) Consume less fat. Alcohol calories American beer. pastry. Carry individually packaged sugar substitutes to sweeten beverages. jam. (8) Plan snacks. cookies. cakes. pies. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. For example. f. and mineral water add no calories to your diet. candy.6 oz. ice cream. Avoid rich desserts. a few crackers or pretzels. Always check your intake for balanced nutrition and total calories. .25 liter (8 oz. g. unsweetened sodas. black coffee. macaroni. 1/2 liter Cocktails. Try a slice of lemon or lime in a glass of ice water. Plan your food intake and abide by your plan. Also. 4.25 litre (8 oz. Low-calorie beverages. . jelly. regular soda. have fresh fruits. b. baked potatoes with a small amount of sour cream or margarine is a good choice. e. European beer. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. honey. (3) Take smaller portions (4) Consume less sugar.) Sweet wine. 12 oz. (1/2 cup) Hard liquor. 11/2 oz. if you must. or spaghetti are good potato substitutes. jigger Dry wine. USE SPARINGLY. Keep a food diary and monitor your own intake. . If you MUST have a snack. c. rice.
2 tbs 170 Cashews. 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. 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. Lower in fat. (Each teaspoon supplies an additional 45 calories). Become aware of how many calories you're consuming. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. creamed. Each teaspoon supplies an additional 20 calories.) 840 Coke. b. soda.d. Weight control . 160 French fries.especially in snack foods. 1 cup 223 Beer (European). 2 scoops 200 Potato or corn chips. 1/4 cup 340 Salted nuts: Peanuts. 1 ounce package 180 Chocolate candy.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 25 nuts 252 Mixed. 12 ozs. Lower in sugar. 1/2 liter 250 Creamy salad dressing. or sugared beverage. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 1 ounce 150 Grapefruit or orange juice.
so why lose weight? b. Occupy your time with other activities not related to food. Make up your mind to control food instead of letting food control you. but you want to strive to be the best. loneliness. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. think of it as something you have chosen to do. I haven't weighed 180 pounds since I was 15 years old. or Gosh. 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. cream cheese 106 1 oz. or Everyone in my family is big it's hereditary. it will be easy to give up these typical excuses. anger. Try not to be food centered. Don't be angry that you have to lose weight. big bones. This is important if you plan on being successful at losing weight. . Forget those old excuses: But I've got a large frame you know. You may be a good athlete now. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. or I can still workout OK. or discouragement.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. 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.3 oz. If you're serious about losing weight. Get motivated. beef bologna 237 Lean ham 103 1 oz. Dieting is up to you if you are willing to try. c.
Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Stick with it! f. and different whole grain foods differ in nutrient content. minerals. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Don't let this be wasted effort. in preparation. i. Grain products are low in fat. unless fat is added in processing. They provide vitamins. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. slow down. You are always responsible for what you are eating. Different foods contain different nutrients and other healthful substances. Your body is adjusting to your new eating habits and changes are taking place. so choose a variety of whole and enriched grains. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Choose the recommended number of daily servings from each of the five major food groups. You should consume at least 6-11 servings daily from the base of the pyramid. Rice. overeating hurts no one but yourself. carbohydrates (starch and dietary fiber). Construct new habit patterns. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. g. For best results. Eating plenty of whole grains. Make your meals last longer. and Pasta Group: Foods made from grains (wheat. e. Breads. 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. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Remember all the work it took to get you to your desired weight.d. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Don't cheat. rice. No single food can supply all the nutrients in the amounts you need. remember. To make sure you get all the nutrients and other substances you need for health. or at the table. . and oats) should form the foundation of a nutritious diet. h. pause halfway through meals and don't stuff yourself. Cereals. enjoy flavors.
collards. and yellow vegetables. steamer. and celery are mostly fiber and water with very little calories. don't overcook. or cooked fruit. Broccoli. To ensure that you get essential vitamins and minerals.Consuming the recommended daily intake is not difficult if you understand serving sizes. A 1/2 cup of fruit is about the same size as a tennis ball. whole grain muffins (bran. orange. cereal. Cook in a microwave. spinach. in addition to providing vitamins and minerals. or a 1/2 cup of chopped. also provides fiber. Brussels sprouts. you should strive for 3-5 servings per day from this group. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. cantaloupe. tomatoes. Vegetables are nature's vitamins. A 3/4 cup of vegetable juice also constitutes a serving from this group. green peppers. If you choose fruit juice. or minerals. A 1/2 cup of cooked rice. corn and oat bran). oat bran. and stoned wheat and whole grain crackers. The best choices from this food group are bran cereals. Two to four servings of fruits are recommended each day. and most people eat more. A serving size of raw or cooked vegetables is only 1/2 cup. or wok only until tender crisp. Other good choices are citrus fruits. whole grain breads and rice. The lighter colored vegetables. A 3/4 cup of fruit juice equals one serving. iceberg lettuce. cauliflower. rye. kiwi. canned. or winter squash are the best choices. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. the more likely it is to have large amounts of vitamins and minerals. such as cucumbers. One cup of leafy raw vegetables is also a serving size. low fat bagels (pumpernickel. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. A 1/2 cup of vegetables is about the size of a tennis ball. Breakfast is a good opportunity to eat some fruit. and dried fruit. which is much smaller than the regular salad served with a restaurant dinner. or pasta is about the same size as your fist. To maximize the vitamin and mineral content of your vegetables. bananas. whole wheat). A serving size for the fruit group is one piece of medium sized fruit or melon wedge. strawberries. vitamins. Choose dark green. Juice that you can see through . Fruit Group: The fruit group. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. carrots. The darker the vegetable.
Foods from this group should be chosen in moderation because they often replace nutrient dense foods. One cup of milk or yogurt. or prune juice). sour cream. chicken. low-fat cheese. Yogurt. Poultry. or 1/3 cup of nuts. Two to three servings from this group are required each day. Quick and easy choices include canned tuna. it does not mean that you should never eat these items. this group can contain large amounts of fat as well. Most people are at one extreme or the other by consuming too much or not enough from this group. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). 2 tablespoons of peanut butter. a 1/2 cup of cooked dry beans. Dry Beans. A serving size of cooked fish. including cheese. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. a 2 1/2 ounce soyburger. and Cheese Group: These dairy products are a great source of protein. Foods from this group are still an important part of a performance diet. no vitamins. grape. A better food preparation choice is baking. or 2 ounces of processed cheese (American) is considered a serving size. For this reason. Like the milk group. which can't be made by the body. The serving sizes typically consumed greatly exceed the nutritional requirement. fiber. Sweets add taste and flavor. frying food in fat (cooking oil) once in a while is all right. and yogurt. Eggs. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. peach nectar.(apple. however. Fish. a 1/2 cup of natural cheese (Cheddar or Swiss). 1 egg. . poultry. vitamins. Milk. Oils. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. or protein. and is easily attainable. This means that they provide nothing to the body except calories. minerals. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. The recommended number of servings per day for this group is 2-3. peanut butter. Meat. roasting. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). 1 ounce of cheese is about the size of four dice. and yogurt. can also contain a large amount of fat. Fats. Most fats and sugars are nutrient poor. The milk group. Many no-fat or low-fat dairy products are available. For example. they are referred to as empty calories. so you may not get your daily requirement for the essential nutrients. or grilling. and minerals. and minerals (fortified by law) especially calcium and riboflavin. vitamins. Top choices are 1% or skim milk. and beans. however. However. milk. lentil soup. water.
Some kinds of fat. CHOOSE SENSIBLY The carbohydrates. turkey from the meat and beans group. or lean meat. When eating out. Choose natural or less processed foods whenever possible. An apple is a better choice than applesauce. High-fat foods contain more calories than the same amount of other foods. so they can make it difficult for you to avoid excess calories. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. or a favorite dessert. and . You need some fat in the food you eat. E. and K. fats. but choose sensibly. A baked potato is a better choice than mashed potatoes. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. and sodium. butter. vegetables. cream. If you choose fish. fiber. For example. Eating lots of fat of any type can provide excess calories. and proteins in food supply energy. berry jams. and fiber and add undesirable or questionable additives. which is measured in calories. Try fruits. However. but most people still eat too much saturated fat. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. low fat doesn't always mean low calorie. or a cup of low-fat milk or yogurt for a snack. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. Choose them wisely. which is a better choice than apple juice. choose small portions of foods. and they may be just as high in calories. walnuts. whole milk. Fats supply energy and essential fatty acids. and cheese from the milk group. molasses. which is a better choice than apple pie.Top choices from this group include olive oil. Also. Sometimes extra sugars are added to low-fat muffins or desserts. minerals. for example. which is a better choice than potato chips. whole grain foods. poultry. a sandwich may provide bread from the grains group. Snacks and meals eaten away from home provide a large part of daily calories for many people. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. and carotenoids. Food processing tends to remove vitamins. especially saturated fats. ask that it be grilled rather than fried. increase the risk for coronary heart disease by raising the blood cholesterol. D. These foods include high-fat dairy products (like cheese. Your pattern of eating is also important. and they help absorb the fat-soluble vitamins A. notice that many of the meals and snacks you eat contain items from several food groups. In contrast.
contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. . Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. egg yolks. 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 . Fish. the skin and fat of poultry. Beans. lard. Poultry. and mackerel. Keep your intake of these foods low. Shellfish. shortening). sunflower. bologna. These foods include liver and other organ meats. or nuts daily. palm oil. taking care to avoid excess calories. sausages. avocados. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Choose dry beans. These foods include those high in partially hydrogenated vegetable oils. Meat. such as many hard margarines and shortenings. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. lean poultry. . Some fish. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats.Limit your intake of high-fat processed meats such as bacon. and peanut oils are some of the oils high in monounsaturated fats.regular ice cream). or lentils often. Use moderate amounts of food high in unsaturated fats. Olive. Eggs. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and dairy fats.If you need fewer calories. and other cold cuts. corn oil.Choose vegetable oils rather than solid fats (meat and dairy fats. Try the lower fat varieties (check the Nutrition Facts Label). most nuts. Vegetable oils such as soybean oil. Unsaturated fats occur in vegetable oils. salami. tuna. and fatty fish like salmon. beans. fatty fresh and processed meats. olives. and coconut oil. peas. . canola. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol.Choose 2 to 3 servings of fish. and Nuts . decrease the amount of fat you use in cooking and at the table. shellfish. such as salmon. Trim fat from meat and take skin off poultry. other lean meats.
In the United States. and cheese.Limit your intake of foods with creamy sauces. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. fat-free or low-fat yogurt. marbled steaks.Use egg yolks and whole eggs in moderation. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation..Choose fruits as desserts most often. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. and add little or no butter to your food. breads. and grains. Try switching from whole to 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. Foods containing added sugars provide calories. Foods at Restaurants or Other Eating Establishments . This decreases the saturated fat and calories but keeps all other nutrients the same. but may have few vitamins and minerals. . Choose foods lower in saturated fat and cholesterol. Examples of these foods include milk. and low-fat cheese most often. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. . . the number one source of added sugars is nondiet soft drinks (soda or pop). Dairy Products . cereals. Sugars and starches occur naturally in many foods that also supply other nutrients. . Prepared Foods . Sugars are carbohydrates and a source of energy (calories).Limit your intake of liver and other organ meats.Choose fat-free or low-fat milk. During digestion all carbohydrates except fiber break down into sugars. Limit ground meat and fatty processed meats. fruits. some vegetables. not the naturally occurring sugars in foods like fruit or milk.Choose fish or lean meats as suggested above. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber.
Sweets and candies. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. is of concern. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. High salt intake also increases the amount of calcium excreted in the urine. but when you do decide to switch to a meatless diet. Some foods with added sugars. 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. Intake of a lot of foods high in added sugars. consuming less salt or sodium is not harmful and can be recommended for the healthy. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. like chocolate milk. There is no way to tell who might develop high blood pressure from eating too much salt. and fruit drinks and fruitades are also major sources of added sugars. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. and some cooking styles call for adding a very salty seasoning such as soy sauce. you need to go into it with as much information as you can. presweetened cereals. Salt (sodium chloride) is the main source of sodium in foods. Never stop learning about your diet and what you put into your body. The reasons for switching to a vegetarian lifestyle are many. and sweetened canned fruits. cakes and cookies. 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. Some recipes include table salt or a salty broth or sauce. Some people add salt or a salty seasoning to their food at the table. Only small amounts of salt occur naturally in foods. also are high in vitamins and minerals. Not all foods with added salt taste salty. the firmest link between salt intake and health relates to blood pressure. You will face no nutritional deficiencies. . Eating less salt may decrease the loss of calcium from bone. However. like soft drinks. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. Choose and prepare foods with less salt. normal person. At present.
A vegetarian does not eat any meat. fish. with or without free-range eggs. grains and nuts. animal foods contain far higher concentrations of agricultural chemicals than plant foods. Whatever your reason for wanting or not wanting to become a vegetarian. fish. Not all levels are vegetarian. A type of vegan diet where very few processed or cooked foods are eaten. Consists mainly of raw fruit. vegetables and fruit. poultry. shellfish or crustacean. game. or any other animal product. I have included this section for your personal choice. seeds. The diet progresses through ten levels. • Macrobiotic: A diet followed for spiritual and philosophical reasons. poultry or any slaughterhouse by-product such as gelatin. growth hormones and other veterinary drugs that are given to livestock animals. becoming increasingly restrictive. • Lacto-vegetarian: Eats dairy products but not eggs. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. You might be surprised to know that there are many different types of vegetarians. Being healthier on a vegetarian diet means spending less on health care. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). etc. milk and milk products. eggs. This is the most common type of vegetarian diet.000 different drugs. Vegetarians live on a diet of grains. The dangers herein. . nuts. Vegetarians not eating anything containing dairy products or eggs are called vegans. Plants do not contain cholesterol. There are over 20. antibiotics. These drugs are consumed when animal foods are consumed. are well documented. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. • Vegan: Does not eat dairy products. herbicides. in secondary consumption of antibiotics.Animal foods are higher in fat than most plant foods. Vegetarian foods tend to cost less than meat based items. including pesticides. The highest levels eliminate fruit and vegetables. including sterols. though each level gradually eliminates animal products. or slaughter by-products such as animal fats. • Fruitarian. The list can go on and on. particularly saturated fats. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. Being higher on the food chain. eventually reaching the level of a brown rice diet.
New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production.Other terms can be used in describing various vegetarian diets. The term strict vegetarian may refer to a vegan diet. Back then. people survived on what they could grow or kill. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. Somewhere along the way. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. That includes chicken. In fact. The women would grow huge gardens that would provide the rest of the nutrition. because choosing to eat as a vegetarian is such a personal decision. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Persons consuming fish but no meat are sometimes called pescetarians. though their exact meaning can differ. many years ago. Many. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. though in other cases it may simply mean a lacto-ovo-vegetarian diet. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. The meat was cleaned and cured without chemicals or preservatives. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. cows. but not fish. and pigs to provide food for their families. the food was pure and unprocessed. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. 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. big business began changing the way food was not only distributed. Men would kill deer. but also how it was processed for human consumption. .
This can't be healthy . elevated blood pressure. It is a lot cheaper to buy vegetarian foods instead of meat. They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives.for anyone! Many animals are also infected with diseases due to poor living conditions. They have decided that eating pure and natural foods instead of processed foods are the way to go. Then concern began to arise as to how safe these foods really were.is often associated with higher risks of heart ailments. Some of us still don't have much concern over our processed foods. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. and results were published that indicated some of these processing procedures weren't as safe as originally thought. It's true that the way we process meats can begin in a not so pleasant way. even before the animals are sent to a slaughterhouse. some meat processors even inject beef with a red dye to make it look more appealing to the consumer.the way animals are killed and the preservatives put into the meat . In fact. Once they are killed. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. people just accepted the fact that processed foods were a way of life. Horror stories include bashing the beast in the head or giving them a shot to the brain abound.especially red meat .Initially. and other diseases. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Meat . Mad cow disease is a very real illness that causes dire circumstances even death. Let's look at some common reasons people give for eating meatless meals. surveys were taken. Plus. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Another good reason is that meat is expensive.are reason enough for some people to give up meat. . but others have taken a different turn. These two instances . Studies were conducted. They are also often injected with artificial hormones to increase meat production.
As a result. and imposes fewer burdens and impurities on the body. and their physical appearance is better. make less frequent visits to a doctor.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. there can be little doubt that eating a vegetarian diet is a healthier way to eat. Their immune system is stronger. most people choose a vegetarian diet for health reasons. Certain components of food help our bodies not only operate more efficiently. There are six food groups in the vegetarian diet. They include: . Vegetarians have fewer physical complaints. their bodies are more refined. Whatever the reason. and thus smaller medical bills. A vegetarian diet is healthy because it is typically low in saturated and total fat. are healthier. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. they live longer. 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. Protein. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. This is simply not true. Medical studies have proven that a vegetarian diet is easier to digest. provide a wider range of nutrients. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. and vitamins are all contained in our foods. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. and enjoy very productive lives. calcium. but keep us from getting sick. fewer dental problems. 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.
kidney beans. • Pulses . etc. maize. rice. flour. baked beans. it is worth remembering that everything you eat gives you a whole range of essential nutrients. • Grains/cereals: wheat (in bread. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide.margarine or butter. in addition to the above. men need about 55g (more if very active). Fish. pumpkin. sesame seeds. Evidence suggests that excess protein contributes to degenerative diseases. Most foods contain a mixture of nutrients (there are a few exceptions. proteins. tempeh. rye. tempeh. maize (sweet corn). linseeds. • Nuts & Seeds . cashews. . All are equally important to our well-being.almonds. potassium and phosphorous). Nutrients are usually divided into five classes: carbohydrates. pasta etc). soya milk. walnuts. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. Meat supplies protein. chick peas. etc. All these nutrients can be easily obtained by vegetarians from other sources. veggie burgers. barley. beans. Potatoes are a useful cereal alternative. lentils. soya protein etc. and E. vitamins and minerals. D.• Cereals/grains . fats (including oil). Carbohydrate. zinc. although they are needed in varying quantities. lactating or very active). oats. Still.wheat (bread & pasta). • Soya products: tofu. We also need fiber and water. supplies vitamins A. fat. sunflower seeds. walnuts. and the mineral iodine. textured vegetable protein. almonds. brazils. lentils. • Dairy products or Soya products . hazelnuts. Women need about 45g of protein a day (more if pregnant. peanuts. • Vegetable oils and fats . from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. sunflower. etc. Protein is very important in the diet. oats. • Pulses: peas. • Fruit & vegetables. rye. pine kernels etc.tofu. some B vitamins and minerals (mostly iron. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. barley. • Seeds: sesame. millet. rice.
The unrefined carbohydrates. It is a normal part of the human way of eating. as long as our diet is generally varied and well-balanced. yoghurt (butter and cream are very poor sources of protein). we don't have to worry about complementing amino acids all the time. milk and ordinary table sugar. Because of this. oats. but eight cannot be made. This is not as alarming as it sounds. There are three main types: simple sugars. rye) and some root vegetables. complex carbohydrates or starches and dietary fiber. barley.g. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. cheese. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. rice. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. any deficiency in one is cancelled out by any excess in the other. whether we are meat-eaters or vegetarians. they have to be provided in the diet and so they are called essential amino acids. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. Contrary to previous . buckwheat. Adding dairy products or eggs also adds the missing amino acids. Refined sources of sugar are best avoided as they provide energy without any associated fiber. Even those foods not considered high in protein are adding some amino acids to this pool. There are 20 different ones in all. pasta. such as potatoes and parsnips. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates.• Dairy products: milk. vitamins or minerals and they are also the main cause of dental decay. porridge. We mix protein foods all the time. We can make many of them in our bodies by converting other amino acids. quiche. or rice and peas. muesli. Carbohydrates are the body's main source of energy. e. macaroni cheese. It is now known that the body has a pool of amino acids so that if one meal is deficient. millet. but when we mix plant foods together. Most of our carbohydrates are provided by plant food. • Free range eggs. The sugars or simple carbohydrates can be found in fruit. it can be made up from the body's own stores. 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. A few examples are beans on toast. Amino acids are the units from which proteins are made.
Two of these fatty acids. but a little is necessary to keep our tissues in good repair. In fact starchy foods are very filling relative to the number of calories that they contain. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). called fatty acids. The one thing they have in common is that only small quantities are needed in the diet. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. Dietary fiber or non-starch polysaccharide (NSP). like sunflower or safflower oil are unstable at high temperatures. for the manufacture of hormones and to act as a carrier for some vitamins. leafy green vegetables and fruits like apricots and peaches. are best used for frying as the poly-unsaturated fats. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. B6 (pyridoxine). folate. such as olive oil or peanut oil. It is added to most margarines. Too much fat is bad for us. are termed essential as they must be provided in the diet. pulses and green vegetables. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). This is no problem as they are widely found in plant foods. linoleic and linolenic acids. • B Vitamins: This group of vitamins includes B1 (thiamin). Mono-unsaturated fats. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Like proteins. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. refers to the indigestible part of a carbohydrate food. B12 (cyanocobalmin). . fruit (fresh and dried) and vegetables. nuts & seeds. B2 (riboflavin). or in sufficient quantities. with the exception of palm oil and coconut oil. pantothenic acid and biotin. fats are made of smaller units. as it is now termed. orange or yellow vegetables like carrots and tomatoes. Fiber can be found in unrefined or wholegrain cereals. B3 (niacin). The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red.belief a slimming diet should not be low in carbohydrates.
Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Vitamin B12 is added to yeast extracts. cheese. Vegetable sources of iron are not as easily absorbed as animal sources. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. . nuts and seeds (especially sesame seeds). The very young. • Iron: Needed for red blood cells. but a good intake of vitamin C will enhance absorption. Found in leafy green vegetables. all leafy green vegetables and potatoes. tap water in hard water areas. leafy green vegetables. wholegrain cereals. salad vegetables. cereals and bacterial synthesis in the intestine. eggs. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. • Vitamin C: Fresh fruit. • Vitamin E: Vegetable oil. It is also added to most margarine and is present in milk. bread. These sources are usually adequate for healthy adults. dried fruits. veggie burgers and some breakfast cereals. soya milks. Vitamin D helps calcium to be absorbed. lentils and pulses. eggs. dried fruits (especially apricots and figs). cheese and butter. Found in dairy produce. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. whole meal bread. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. • Vitamin K: Fresh vegetables. molasses. Minerals perform a variety of jobs in the body.
increasing re-absorption of calcium by bones. muscle contraction and nerve impulse transmission. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Calcium can bind to a wide range of proteins altering their biological activity. There is continuous movement of calcium between the skeleton and blood and other parts of the body. but the quantity depends on how rich the soil is in iodine. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. cheese. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle.• Zinc: Plays a major role in many enzyme reactions and the immune system. This involves loss of calcium from the bones and reduced bone density. Of the body's total calcium. • Iodine: Present in vegetables. calcium deficiency may lead to osteomalacia (softening of bones). The main function of calcium is structural. Calcium also plays a role in cell biology. Found in green vegetables. sesame and pumpkin seeds. This usually occurs after 35- . The skeleton of a young adult male contains about 1. This is finely controlled by hormones.2 kg of calcium. Bone loss occurs with age in all individuals. This may be related to repeated pregnancy with lengthy breast feeding. This causes bones to be brittle and liable to fracture. CALCIUM Calcium is the most abundant mineral in the human body. about 99% is in the bones and teeth where it plays a structural role. This is important in nerve impulse transmission and muscle contraction. Dairy products also have plenty of iodine. Metabolites of Vitamin D are important in this. lentils and wholegrain cereals. In adults. activating clotting factors. Sea vegetables are a good source of iodine for vegans. Calcium is also needed for blood clotting. Osteoporosis can be due to calcium deficiency.
diets habitually high in these acids are not thought to have a major effect on calcium absorption. . This involves sensations of tingling and numbness and muscle twitches.40 years and involves the shrinking of the skeleton. Vitamin D is essential for absorption of calcium from the gut. tofu. nuts and seeds (almonds. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Calcium loss is roughly equal to dietary calcium in adults. Lack of exercise. A low level of calcium in the blood and tissues can cause hypocalcaemia. oestrogen. This is due to reduced levels of the hormone. whole cereals and raw vegetables is one of these. Postmenopausal women are particularly at risk from osteoporosis. smoking and alcohol can all increase the risk. Phytic acid. found in bran. Excess calcium in the blood can cause nausea. and oxalic acid. This usually results from excessive doses of vitamin D and can be fatal in infants. Adaptation to both high and low calcium intakes occur. being underweight. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. vomiting and calcium deposition in the heart and kidneys. Uronic acid. Meat is a very poor source of calcium. other research has found no difference between vegetarians and omnivores. brazil nuts. However. Calcium balance can be affected by a range of other factors. In severe cases muscle spasms may occur. Most flour is fortified with calcium carbonate so cereals can also be a good source. leafy green vegetables. Bone loss is greatest in women following the menopause. This is called tetany. Saturated fats can also lessen calcium absorption. Calcium is present in a wide range of foods. Hard water may also provide calcium. In infants and children calcium is retained for new bone growth. However. and dried fruit are all good sources of calcium for vegetarians. Calcium loss is reduced if dietary calcium is low. Reduced intake leads to increased efficiency of absorption. urine and sweat. The risk of osteoporosis may be altered by factors other than diet. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Calcium is also lost during lactation in breast milk. a component of dietary fiber. Calcium is lost in the feces. found in certain fruits and vegetables can also bind calcium. sesame seeds). A number of substances can inhibit the absorption of calcium. This is thought to be due to animal protein increasing calcium loss from bones. Dairy products.
having particularly high calcium needs. Fats can be classed as either saturated. Fats tend to be solid at room temperature whilst oils are liquid. Foods rich in saturated fats are usually of animal origin. The building blocks of fats are called fatty acids. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. .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. monounsaturated or polyunsaturated. The term lipids include both fats and oils. being made up of three fatty acid molecules to one glycerol molecule. There are about 16 different fatty acids commonly present in foods. The nature of fat depends on its constituent fatty acids. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Nearly all the fats in our bodies and in foods are triglycerides. Breast feeding women need extra calcium. Vegetable fats are generally unsaturated. calcium absorption from the gut increases and no additional calcium is generally needed. Cholesterol is present in animal foods but not plant foods. Therefore. Saturated fat raises the level of cholesterol in the blood. A lactating woman can lose up to 300 mg a calcium/day in breast milk. This depends on the type of chemical bonds present in the fatty acid. Fats consist of fatty acids and glycerol. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. monounsaturated or polyunsaturated. Pregnant adolescents are an exception to this. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. These can be either saturated. Fats and oils are essentially the same. Raised blood cholesterol is associated with an increased risk of heart disease.
Plant oils may be hardened by the addition of hydrogen atoms. If there is more than one then it is polyunsaturated. 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. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. converting double bonds to single bonds. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Two fatty acids are termed essential fatty acids. As well as being a concentrated source of energy. though fish oils may also be high in polyunsaturated fatty acids. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Because of this conversion. Saturated fats tend to be animal fats and are solid at room temperature. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. rapeseed and soyabean oils.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. It is present in all animal tissues but is absent from plants. . Fats have a number of important functions in the body. However. For this reason. This process is known as hydrogenation. Cholesterol belongs to the sterol group of fats. They are usually of plant origin. D. These are linoleic acid and alinolenic acid. They are widely present in plant oils such as sunflower. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. arachidonic acid is not an essential fatty acid as was once believed. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. lard. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Butter. E and K. fish oils are sometimes used therapeutically. then it is unsaturated. Hydrogenated vegetable oils are often present in margarine and other processed foods. Unsaturated fats are liquid at room temperature. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. suet and meat fat are saturated fats. If there is just one double bond then it is monounsaturated.
stress and environmental pollutants can increase the generation of free radicals in the body. . Anti-oxidants such as vitamins A. It has been suggested that trans-fatty acids can increase the risk of heart disease. Because of this high blood cholesterol is linked with heart disease. Blood cholesterol is more closely related to the amount of saturated fat in the diet. eggs and dairy products all contain saturated fats. Cholesterol is present in all animal foods but not plant foods. Polyunsaturated fats can also generate free radicals. Cholesterol may form plaques on artery walls if levels in the blood are too high. Fresh fruit and vegetables are rich in these anti-oxidants. Saturated fats are nearly always from animal foods. Polyunsaturated fats are usually from plant sources. Coconut oil and palm oil are vegetable sources of saturated fats. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Meat. Egg yolks and highfat dairy products are high in cholesterol. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. HDL cholesterol may help protect against the risk of heart disease. saturated fat raising blood cholesterol. These are called the cis and trans forms. These complex molecules are called lipoproteins. Olive oil is a monounsaturated fat. It is the LDL cholesterol which has been linked to heart disease. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). C and E offer protection against free radicals. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Hydrogenation of margarine causes this to occur. Unsaturated fatty acids can exist in two different geometric forms. A number of factors. Because of this it is suggested that vegetable oils should be stored out of direct sunlight.Cholesterol is transported in to various proteins. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Lard and suet are saturated fats. especially when exposed to heat or sunlight. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. including alcohol. Unsaturated fatty acids exist naturally in the cis form. There are four main types of lipoprotein involved in cholesterol transport. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. This can lead to atherosclerosis.
transporting oxygen in the blood to all parts of the body. A small amount is present as myoglobin. Research has also shown iron deficiency to be associated with impaired brain function. The body contains between 3. . insomnia. All these symptoms are associated with decreased oxygen supply to tissues and organs. 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%. The remainder is stored in the liver. and to use olive oil for cooking purposes. headaches. Symptoms of anemia include tiredness. 2/3 of which is present in hemoglobin.5g of iron. 1/3 suffering from severe deficiency and anemia. between 10-20% of child-bearing age women are said to be anemic. Iron is essential for the formation of hemoglobin. Iron deficiency is the most prevalent nutritional problem worldwide. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Iron deficiency can lead to anemia. It also plays a vital role in many metabolic reactions. IRON Iron is an essential component of hemoglobin. Special emphasis is placed on reducing the amount of saturated fat in the diet. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. loss of appetite and pallor. However. Vegetarian diets tend to be lower in fat than omnivore diets. people with low iron levels having lowered resistance to infection. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. breathlessness. In developed countries. lack of stamina. the red pigment in blood. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much.5 and 4. which acts as an oxygen store in muscle tissue. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Iron also plays an important role in the immune system. spleen and bone-marrow. Advice to vegetarians is to keep fat intake to a minimum. Dietary advice is to reduce this.
blackstrap molasses. 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. Phytates. and fresh leafy green vegetables. However. 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. Foods rich in vitamin C include citrus fruits. sugars. eight of which must be present in the diet.Dietary iron exists in two different forms. amino acids and alcohol can also promote iron absorption. Unlike animal proteins. pulses such as lentils and kidney beans. These are the essential 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. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Fiber may also inhibit absorption. green peppers. whilst in plant foods iron is present as non-haem iron. as can tannin in tea. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. the amino acids in one protein compensating for the deficiencies of another. Lowered levels of iron in the diet result in improved absorption. The absorption of iron is influenced by other constituents of a meal. Excess dietary protein may lead to health problems. a varied vegetarian diet means a mixture of proteins are consumed. and some dried fruits. Iron absorption can also be influenced by the amount of iron in the diet. Proteins are made up of smaller units called amino acids. despite a high intake of fiber and phytate. Good sources of iron for vegetarians include wholegrain cereals and flours. Non-haem iron is less easily absorbed by the body than is haem iron. Vitamin C greatly increases the absorption of non-haem iron. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. There are about 20 different amino acids. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. . In a mixed omnivore diet around 25% of dietary iron is non-haem iron. oxalates and phosphates present in plant foods can inhibit absorption. plant proteins may not contain all the essential amino acids in the necessary proportions. Haem iron only exists in animal tissues. Citric acid.
Different foods contain different proteins. A typical protein may contain 500 or more amino acids. cheese and yoghurt). Certain amino acids can be made by the human body. However. and rice). threonine. and the transmission of nerve impulses are all dependent on proteins. For children. The eight essential amino acids required by humans are: leucine. Amino acids link together to form chains called peptides. . Amino acids are simple compounds containing carbon. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. free-range eggs and some dairy products (milk. Excess protein may also be converted to fat and stored. cereals (wheat. isoleucine. There are about 20 different amino acids commonly found in plant and animal proteins. The amino acid that is in shortest supply is called the limiting amino acid. Most foods contain at least some protein. tryptophan. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. soya milk and textured soya protein such as soya mince). each with their own unique amino acid composition. Many hormones are proteins. protein is used. Proteins in skin and bone provide structural support. nitrogen and occasionally sulphur. All enzymes are proteins and are vital for the body's metabolism. immune protection. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. and lysine. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. soya products (tofu. phenylalanine. valine.Proteins are highly complex molecules comprised of linked amino acids. Muscle contraction. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. oxygen. pulses. Protein can also provide a source of energy. oats. Proteins are essential for growth and repair. histidine is also considered to be an essential amino acid. the essential amino acids cannot be made and so they must be supplied in the diet. Good sources of protein for vegetarians include nuts and seeds. They play a crucial role in virtually all biological processes in the body. methionine. hydrogen. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins.
Soya is a high quality protein on its own which can be regarded as equal to meat protein. The limiting amino acid tends to be different in different proteins. such as meat. This is why plant proteins are sometimes referred to as low quality proteins. the amino acids in one protein can compensate for the one lacking in the other. This does not mean that vegetarians or vegans go short on essential amino acids. leads to a high quality protein which is just as good. Vegetarians and vegans eating a well-balanced diet based on grains. and rice with peas or beans are all common examples of protein complementing. than protein from animal foods. Combining plant proteins. This means when two different foods are combined. it is not surprising that animal proteins. it has been thought that protein complementing needed to occur within a single meal. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. cheese or peanut butter sandwich. pulses. milk and cheese tend to be of a higher protein quality than plant proteins. This is known as protein complementing. Many plant proteins are low in one of the essential amino acids.Protein quality is usually defined according to the amino acid pattern of egg protein. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. For instance. 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 . As such. muesli with milk (soya or cow's). which is regarded as the ideal. Beans on toast. seeds. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. However. and in some cases better. such as a grain with a pulse. grains tend to be short of lysine whilst pulses are short of methionine. Previously.
the maintenance of the nervous system. seaweeds. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Vitamin B12 is necessary for the synthesis of red blood cells. and growth and development in children. It contains cobalt. . 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. Because infants and children are growing they require more protein than adults (proportional to their body weight). It is exclusively synthesized by bacteria and is found primarily in meat. Symptoms include excessive tiredness. There has been considerable research into proposed plant sources of vitamin B12. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). While vegetarian diets usually meet or exceed protein requirements. involving the degeneration of nerve fibers and irreversible neurological damage. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Fermented soya products. This results in anemia. and algae such as spirulina have all been suggested as containing significant B12. However. eggs and dairy products. can also occur. and so is also known as cobalamin. This is especially important in tissues where cells are dividing rapidly. B12 is necessary for the rapid synthesis of DNA during cell division.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Deficiency can cause anemia. If B12 deficiency occurs. Vitamin B12 neuropathy. particularly the bone marrow tissues responsible for red blood cell formation. they are typically lower in total intake of protein than non-vegetarian diets. DNA production is disrupted and abnormal cells called megaloblasts occur. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Many vegan foods are supplemented with B12.
In comparison. including tempeh. a seaweed. may be obtaining more B12 from re-absorption than from dietary sources. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. B12 is also important in maintaining the nervous system. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. These cannot be utilized to satisfy dietary needs. Around 80% of this is stored in the liver. Vitamin B12 is excreted in the bile and is effectively reabsorbed. Anemia may also be due to folic acid deficiency. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. folic acid also being necessary for DNA synthesis. Other symptoms can include a smooth. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. Assay methods used to detect B12 are unable to differentiate between B12 . and nori. known as B12 analogues. and poor resistance to infection. shoyu and tamari. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. When deficiency occurs. Spirulina. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. listlessness.breathlessness. including vegans and some vegetarians. known as intrinsic factor. sore tongue and menstrual disorders. People on diets low in B12. an algae available as a dietary supplement in tablet form. miso. seaweeds and algae have all been proposed as possible sources of B12. Fermented soya products. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. Vitamin B12 can be stored in small amounts by the body. dairy products and eggs. found no significant B12. Total body store is 2-5mg in adults. However. pallor. it is thought that this is due to the presence of compounds structurally similar to B12. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. There has been considerable research into possible plant food sources of B12. The only reliable unfortified sources of vitamin B12 are meat. However. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. have both appeared to contain significant amounts of B12 after analysis. This is known as enterohepatic circulation. analysis of fermented soya products.
5 µg. particularly in areas where hygiene standards may be low. textured vegetable protein. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs.2 µg. However. A slice of vegetarian cheddar cheese (40g) contains 0. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. B12 not being absorbed through the colon lining. These include yeast extracts. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Vegans are recommended to ensure their diet includes foods fortified with vitamin 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. vegetable and sunflower margarines. though little is known about this. 1/2 pint of milk (full fat or semi skimmed) contains 1. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. and breakfast cereals. Lactating women need extra B12 to ensure an adequate supply in breast milk. veggie burger mixes.7 µg. In the past. Bacteria present in the large intestine are able to synthesize B12. Pregnant women are not thought to require any extra B12. It helps with the healing of wounds and is a vital component of many enzyme reactions. Vecon vegetable stock. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. the bacteria produce B12 too far down the intestine for absorption to occur. Boiling milk can also destroy much of the B12. A boiled egg contains 0. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. A range of B12 fortified foods are available. Zinc is vital for the healthy working of many of the body's . as the B12 analogues can compete with B12 and inhibit metabolism.and its analogues. B12 has very low toxicity and high intakes are not thought to be dangerous. soya milks. ZINC The mineral zinc is present in every part of the body and has a wide range of functions.
particularly in association with protein foods. beans and lentils. alcoholics and those suffering from trauma or post-surgery. anorexia nervosa. Zinc is found in all parts of our body. and in liver function. The first signs of zinc deficiency are impairment of taste. Good sources for vegetarians include dairy products. prostate problems. 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. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. seeds and wholegrain cereals. wholegrain cereals. . The recommended amounts of zinc for adult men are 1/3 higher than those for women. found in bran. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. zinc is involved in the metabolism of proteins. As a component of many enzymes. diarrhea. a poor immune response and skin problems. 60% is found in muscle. in the metabolism of the ovaries and testes. Particularly high concentrations are in the prostate gland and semen. inhibit zinc absorption. pulses and nuts. fatigue. lipids and energy. delayed wound healing. The more sexually active a man the more zinc he will require. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. 30% in bone and about 5% in our skin. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. yeast. Our body contains about 2-3g of zinc. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Dietary fiber and phytic acid. carbohydrates. Zinc has a range of functions. It is always better to seek the advice of an expert before dosing yourself with supplements. Only 20% of the zinc present in the diet is actually absorbed by the body. and decreased growth rate and mental development in infants. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. nuts. in insulin activity.systems. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Other symptoms of zinc deficiency can include hair loss.
A deficiency of zinc in the diet means zinc absorption is improved.g. phosphates. You will have a larger chance of not succeeding if you do it this way initially. Excess zinc is toxic. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. EDTA. but also some common sense. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. such as Iran and other Middle East countries. Zinc is lost via the feces. Baking can destroy over half the phytic acid in whole meal bread. 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. Too much zinc will interfere with the metabolism of other minerals in the body. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. semen and also menstruation. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. A vegetarian diet makes you a healthier person.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Breast feeding mothers need extra zinc in their diet. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. hair. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. sweat. but it is thought that demands are met by increased absorption from the gut. vomiting and fever. Pregnant women do need extra zinc. Various chemicals added to many processed foods can also reduce zinc absorption e. . particularly iron and copper. but getting started with this new lifestyle takes not only dedication. urine. skin.
this can be difficult. The important thing is to work out what will suit you and stick with it. Try something new. to avoid any embarrassment when friends are cooking for you. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Be prepared to take a little teasing or snide remarks. Don't be put off by a bit of teasing or ill-informed scare stories. then fish. Be careful about hidden non-veggie ingredients in foods. remember to let them know in advance that you are vegetarian. we'll give you some great veggie recipes. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice.Some people start out by eliminating red meat first. then poultry. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. We've given you most of what you need to know in the above chapters. then two or three days and eventually every day. And. there are literally hundreds of vegetarian cookbooks around. As you get more confident about vegetarian food. Educate yourself by reading labels or making all your food yourself. You'll have to change your habits. but you can learn to stay healthy by understanding what it is your body needs. Join The Vegetarian Society to make sure that you always have access to our expert advisors. pulses. . but always be a learner when it comes to your body and what you put into it.usually from people who know very little about their own health and dietary needs. If you've grown up eating meat. Don't go it alone. cous cous and all sorts of vegetables. tofu. Learn as much as you can about nutrition and what your body needs to thrive and prosper. but investing in a cook book is a great way to start. including meat alternatives like mince and sausages made from soya or Quorn(tm). Whether you need simple step by step instructions or gourmet dishes to impress your friends. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Vegetarians are sometimes the brunt of jokes and prejudices . A little later in this book. Others eat vegetarian food one day a week. Buy a vegetarian cookbook (or borrow one from your local library).
Most people keep a few stock items in their kitchen cupboard or freezer. free-range eggs. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle.bread. 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. That includes anything made with animal products or preservatives. pumpkin. frozen chips etc . sunflower and many others) The list looks long. but you don't need to buy everything! In fact. Many of the basics .will be suitable for vegetarians . Don't throw that food away. dairy products. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. 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.g. vegetable oil. many meat-flavored varieties are actually vegetarian) Yeast extract (e. flour. Then you'll need to stock up on vegetarian friendly foods. Donate it to a church or local food pantry.
associatedcontent. ratatouille. Once you've broken out of the conventional meat-and-two-vegetable routine. Look at the soup bars also. can something special be prepared. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. pulses or just vegetables. you can break all the rules. many cheeses and all sorts of ready meals. or stick with more familiar tastes if you prefer. . ask your server what is available. It shows their talent. chili. feeds their ego and gets you an outstanding meal. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. If not. Most chefs in quality restaurants <http://www. that fear keeps them from accepting dinner invitations from family and friends. If not. veggie sausages. pasta sauces and soups are all suitable for vegetarians already. many of the soups are bean based with no meat. Most often than not. Bean burgers.html> are more than happy to whip something up.Eating vegetarian is a real culinary adventure. you will get a yes. you will almost always be able to find a vegetarian friendly meal on the menu. well stocked salad bars. If you find yourself in that predicament. Many have extensive. baked beans. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Most all of the better chain food restaurants have salad bars. Many of your favorite dishes. jacket potatoes. stir-fry and curries can be made with soya mince. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. all have something vegetarian on the menu. call ahead and ask if they offer vegetarian entrees and if not. such as spaghetti bolognaise. scrambled eggs. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. DINING OUT For many new or wannabe vegetarians. pizzas. If you are going to a quality restaurant or one that is locally owned. If you know you are going to be eating in restaurant X on Saturday.com/theme/609/restaurants. Or worse.
spanikopita (spinach pie) and salad made with a grain called tabouli. If you thought you'd never dine again under the Golden Arches. a traditional. you were wrong. dolma (stuffed grape leaves). If you like Mexican fare. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. don't fret . or Mexican food. Order your salad with no meat and you're set to go. Many Italian soups. And if the gang heads out for pizza. Other ethnic options are excellent choices for vegetarians. such as pasta fagioli. get their protein from rice and beans (just make sure that they use vegetable broth. Pasta with meatless marinara sauce is a staple menu item. are just as tasty as the meat-loaded kind. especially the ovo lactos. If you're new to Indian cuisine. as well. Japanese. or even a cheese-less pizza topped with vegetables. which is loaded with vegetables. and they'll make sure your meal comes the way you want it. which are an excellent source of protein (and delicious). Hit a Greek restaurant and load up on hummus.just ask that your meal be prepared with vegetable oil instead. The Indian diet has a rich tradition of vegetarianism. as it pasta primavera. spicy lentil dish. Most fast food chains now offer garden salads in a wide variety of different flavors. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. although not all cities have them. Plain cheese pizza. offering delicious vegetable entrees. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. though. you can add a baked potato. called ghee . too.try dal. rice and noodles. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. Depending on the chain.Italian restaurants are another great option for vegetarians. and samosas.Even fast food restaurants are getting into the healthy trend. Indian restaurants are terrific for vegetarians. yogurt and fruit or a number of other meatless items off the menu. be aware that many Indian dishes are prepared using clarified butter. delightful little pastries stuffed with meat. you have a delightful adventure ahead of you . ovo lactos have lots of options. Chinese restaurants are great for vegetarians. At the big chain restaurants like Olive Garden or the Spaghetti Factory. Tell your waiter that you don't eat meat. Just take a moment to quiz your server about how the dishes are prepared . and not beef or chicken). baba ganoujh (a delicious eggplant spread). you can have gazpacho (a cold vegetable .some dishes that sound vegetarian on the menu may contain meat or eggs. too.
enjoy the company and have a good time anyway! . Dinner parties . fundamentally. Don't be afraid to ask questions when you are dining out. chiles rellenos (green peppers stuffed with cheese. If you're not comfortable with taking a chance on the veggie burger. the family member or friend that just will not accept that you've gone meatless. enchiladas. It's tough. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. even if your hosts know that you're vegetarian. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes.both attending them and hosting them . you need to make the best of things. that your diet is the perfect diet for you. loved one that you are indeed paying attention to your health.burritos. you really do have to stand firm. In those cases. tostadas and tacos. This is one time. Assure the well meaning. But what if you're the guest? Often. they may not know how to feed you. Or you may end up in a situation where your hosts simply have no idea of what your needs are. Even if it's disappointing. remember that's it's just for one meal . if you're questioned. Etiquette is. If you're the host. and you have the research to back it up. Offer to show them websites. smile and say that they're so delicious that you're happy to enjoy them. The choices are more diverse than what you think. simply order a salad or baked potato. you can make sure that you have a tempting variety of delicious foods. Here they are worrying about your health and you are worrying about hurting their feelings. books and magazines so they can learn more. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. but often misguided. That you feel.chat with your tablemates. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. If all there is on the table that you can eat is bread and salad.soup). Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. about behaving well under challenging circumstances.can be problematic for people on special diets. the breaded and fried) and bean-and-cheese versions of all the usual favorites . do so .and.
It helps them to feel comfortable if they don't want to eat something . or if there's anything they absolutely hate. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals.how about offering the same courtesy to them? When you invite guests to dinner. by all means do that. To be blunt. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. and leave some empty space so it looks like you ate something. allowing guests to fill their plates only with what they want. Part of being a terrific host is anticipating your guests' needs. do what children do . or your hostess sits a plate of animal food in front of you.no one will be looking at their plate and wondering why there's still food there . You should only serve meat if you genuinely feel comfortable doing so. When having people to your home for dinner. Whatever happens. If someone asks. You can choose to prepare a separate meal in your home for your meat eating guests. so you have more time to enjoy your guests. If you're headed to a big social event like a wedding or a family dinner. Think about how you'd like to be treated when you go to dinner at a friend's home . You'll be surprised at what people have to say . 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. If the conversation is compelling. and you think there might be challenges finding something to eat. eat. Even under the worst circumstances there will be something for you to snack on. but you won't be suffering from hunger pangs throughout the evening. then eat a light meal before you leave the house.squish things around and mess up your plate. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. don't make an issue of your diet. or peanuts. Hide the meat under some lettuce.If there's absolutely nothing on the menu that you can eat. most people won't notice how much you did. or didn't. stick to your choices and prepare a vegetarian dinner. but only do so if you won't be compromising your choices.and it'll save you the effort of serving. If you're comfortable handling meat products and are doing it for the courtesy of your guests. tell them you're vegetarian and steer the conversation to something else. no one is really interested in what you can't eat.some are allergic to bell peppers. 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. or dairy. you can make them feel extra welcome in your home.
This isn't necessarily true. In addition to the sugars and other nutrients. But don't give regular soy milk to a baby less than a year old. for most babies.So you've decided to become a vegetarian.soy is less likely to cause allergies than cow's-milk-based formulas.breast milk is a natural food for humans while cow's milk is not). made just for us and full of all the nutrients we need. The timing varies from baby to baby . The good news is. Cow's milk should never be fed to babies under one year old. and it's all we require or should eat for the first four to six months of life. scientists believe that there are other. what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead. (And if you're a vegan and you breast feed. At the four-to-six month mark. it's time to transition to solid foods.you're not passing on any of the antibiotics. Should you decide not to breast feed. choose a soybased formula . pesticides or other contaminants that you would if you were eating meat. too . Out first food is our mothers' milk. substances in breast milk that make it superior to infant formula. and when she takes a quart or more of a formula per day and still acts hungry. your breast milk is superior to that of meat-eating mothers . Also. it's time to introduce your baby to solid foods. breast milk is the optimal food. the alternative to breast milk. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. Whether or not you breast feed is entirely your decision but. as it can cause intestinal bleeding and lead to anemia. 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. Infant formula. as it's not designed to meet their nutritional needs. your child is still a vegan. . We all start out life as lacto vegetarians.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. is made as close as possible to that of mother's milk. as yet unidentified. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. if you're a vegetarian.
Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . or round. juice. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. Start with cooked grains . buy ones that are free from added sugars.rice cereal is best. except for not feeding them meat. Start with raw. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. or any other nutritious liquid. regular soy milk. If you buy prepared foods. starting with veggies that are easy to chew and unlikely to present a choking hazard. you can start offering your child some vegetarian versions of classic kids' favorites. When giving babies "finger foods. so if your baby has sensitivity to a food you can easily identify it. Slowly add tofu into their meals and snacks. about a half-ounce per serving. regular soy milk or rice milk.once your child is old enough to transition off formula. lettuce and other leafy green vegetables.You'll want to introduce solid foods slowly." take care that the foods aren't too hard. and lightly blanched and cooled broccoli. preservatives and any other additives that your baby doesn't need. Vegetarian and vegan children are just like any other kids . It's smart to introduce new foods one at a time. 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. Good choices are carrot sticks. As long as it's safe for the baby to chew. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. start introducing high-protein legumes to the baby's diet. At seven to ten months. bland flavor. As you ease into the toddler/preschooler years (ages 1 to 4). large. Most babies are very fond of lentils. Raw vegetables can be introduced then. begin to slowly introduce other foods. Adapt the guidelines in the baby books to the vegetarian diet. sharp. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Once your baby eats cooked cereal.they'll be a bit fussy sometimes. Follow the same feeding schedules and advice that you would for any other baby. so that their systems can get used to the change in diet. as well as soy cheese and soy yogurt two servings per day. an vegetables that adults eat are fine for a child. hot dogs and sandwich slices . Nut butters should not be fed until after 12 months. which can be cooked until fairly soft and have a pleasant. you can give him water.
which is calorie-dense and full of good fats. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . they caught up by age 10. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. One of you is messy. 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 . cookies and other baked goods Vegetarian diets feature a lot of bulky. when they were actually taller than average. but the other is neat. You choose someone to spend the rest of your life with and. as time passes. 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. too. you often find yourselves negotiating to find a middle ground that you can live with.add avocado. Peanut and almond butters are excellent sources of calories for kids. So be generous with the snacks featuring grains. filling plant foods.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles.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. she adores opera. fruits and vegetables to add lots of necessary nutrients to their diet. Don't worry about a vegetarian diet affecting your child's growth . and weighed slightly less than children raised on an omnivorous diet. One partner may be a social butterfly but . All marriages are about compromise. Very young children also need to eat more than three meals each day. He loves reality television. and since small children have equally small stomachs.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. they sometimes don't get all the calories they require. to sandwiches.
There are probably far more of those than there are issues on which you don't see eye-to-eye. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. • Acknowledge that your spouse's diet isn't meant to hurt you. it isn't a choice designed to make your life unhappy or more complicated. to believe that your ideal partner will share all of your values. whether it is based on ethical principles. • Never attack your spouse's point of view. veggie burgers and non-dairy cheese at home. The key to making it work is acceptance of each other's choices. • Don't talk endlessly about your diet. Buy a few cookbooks and try new recipes to keep things interesting. Cook a variety of tasty. Married couples figure out how to adapt to such differences.no two individuals are exactly alike. You and your spouse may agree on a lot of things. As the popularity of vegetarianism increases. especially in public. getting to work and raising children can sometimes make even the smallest difference seem enormous. You can't control what your spouse eats . • Try to find restaurants where you can eat together. No one likes to be told that they're "bad. If you judge your spouse harshly for not joining you in your vegetarian journey. If your partner eats meat. and the day-to-day struggle of paying bills.but don't lecture. • Play an active role in shopping and preparing meals. and it has to be for them.the other's happy to stay home every night with a good book. on convenience or on habit. .but you can control how you behave towards them. doing laundry. Try to keep in mind that your choice to become vegetarian was a personal one. but still disagree on how to eat. appealing meals so that your partner can see that the diet isn't boring. If your partner is interested. • Try to get your partner to compromise on certain foods. so do the number of "mixed marriages" between meat-eaters and non-meat eaters." particularly if they're simply eating the same diet as most of the other people they see every day. the subject will come up naturally . See if you can get them to eat soy hot dogs. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. closing the door to them making that step themselves in the future. • Be a positive role model. Choose venues that offer both meat dishes and vegetarian options. But that's unrealistic . Try to respect their decision. when you're single and dating. It's understandable. so that you can enjoy a fine meal together. you may be turning them off entirely. too. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be.
and nagging doesn't help. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. If they want to change.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 . . you can't control what they eat. you may find them ridiculing your food choices or even actively trying to sabotage you. Eating together is one of the great pleasures of any relationship. however . your children or roommates.and not turning them off by lecturing them! Only you know the dynamic in your home. If you can't stand to have meat around you at all. Again. there will still be people who think that your new lifestyle is a weird one. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. it's more than likely that you're the only person in your household going meatless.• If you've agreed not to eat meat at home. DEFENDING YOUR CHOICE Being new to vegetarianism. asking that it's wrapped in such a way that you don't have to look at it.and if they're not supportive. this is a huge issue.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. You may have to ask the others in your home to cook meat outside on a grill. that's great . Whether you live with a partner. Although vegetarians aren't looked down upon today as much as in the past. your parents. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. so only you can figure out the answers to these questions. Even if they're supportive of your decision. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . accept that your spouse may eat meat sometimes when they're not with you. any more than it's theirs to turn you back into a meat-eater. One thing is certain. Negotiate a menu plan that's acceptable to both of you. and dedicate a special section of the refrigerator to meat storage.
so that nobody's beliefs will be violated. When family and friends begin to question your new meatless diet. and the compromises you and your family are willing to make. while your spouse would be doing so if she/he ate meat.) 5. Learning how to cook without meat can be a daunting task. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. Try to find some good vegetarian recipes that you find convenient and enjoyable. and prepare your own entrée on the other nights. 4. A little compromise and understanding can go a long way. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. If your partner has decided to go vegetarian and you don't embrace that choice. Consider. and that you can share together. Becoming a vegetarian is an exciting change in your life. You don't need to be an expert.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. even though many Israeli soldiers do not normally keep the kosher laws. 3. Here are some great recipes for you to try. . Try to see the positive side of your partner's diet. but it doesn't have to be. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Try out a few of these yummy recipes. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. 2. that all meals served by the Israeli military are kosher. for example. (Vegetarian food is also available for Israeli vegetarian soldiers. It all comes down to what your needs are. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". 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.If your feelings aren't that strong. here are some helpful tips to allow you to deal with your partner's choice: 1. The vegetarian lifestyle will be most difficult for the non-vegetarian. and when . you may simply want to negotiate who cooks what.
chopped • 1 bunch fresh cilantro. and roll up. and ketchup. Meanwhile. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. coarsely chopped. puree with half of the cilantro until smooth. Place seam side down in an oiled 9x13 inch baking dish. and place in an oiled baking dish. boil tomatillos and chopped onion in water to cover for 10 minutes. 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. In a bowl. chili powder.5 ounce) can pinto beans. or until hot and bubbly. Fry tortillas individually in a small amount of hot oil until soft. Set aside to cool. and spread remaining cheese over sauce. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Fill tortillas with potato mixture. husks removed • 1 large onion. 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 1/2 cilantro. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. 1/2 cheese. Bake in the preheated oven for 20 to 25 minutes. Once cooled.Potato and Bean Enchiladas • 1 pound potatoes. toss diced potatoes together with cumin. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Mix potatoes together with pinto beans. Bake for 20 minutes. salt. or until tender.
Cook for about 8 minutes. and chili powder.pour off the water and save the remaining potato starch. egg. and cook 4 minutes. combine the potato mixture. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. mix the potatoes and onions. and basil. kidney beans. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. carrots. stirring occasionally. and corn. press together about 2 tablespoons of the potato mixture with your hands. Stir in mushrooms. For each pancake. and squeeze out the excess liquid into another bowl. Cover. and garlic until tender. Potato Pancakes 4 medium baking potatoes. place on skillet and flatten with a heat-proof spatula. finely chopped • 1 egg. chopped 1 egg. Bring to a boil. Serve hot. Stir in tomatoes. salt and pepper. split . green onions. celery. and reserved potato starch. Sauté onions. rinsed and drained • 1 cup cooked brown rice • 1 small onion. oregano. In a large bowl. red pepper. lightly beaten • 6 tablespoons salsa. coarsely shredded 4 green onions. Cook until vegetables are tender. Stir in green pepper. heat skillet over medium-high heat. Wrap the mixture in cheese cloth or paper towels. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. about 6 minutes. Season with cumin. until brown on both sides. turning once.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. and reduce heat to medium. Black Bean Rice Burgers • 1 (15 ounce) can black beans. The starch from the potatoes will settle into the bottom of the bowl . peeled and coarsely shredded 1 medium onion. and simmer for 20 minutes.
onion. Place 2 rectangles on a 9x13 inch baking sheet. Add the rice. Sprinkle each with 1/4 teaspoon oregano. In a small bowl. or until golden brown. Press the edges firmly with a fork to seal. Tomato Cheese Melt • 1 onion bagel or English muffin. sprinkle half of the cheddar cheese and cayenne pepper. Moisten edges of rectangles with water. Top with a tomato slice. mix well. burger. 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. from the heat for 4-5 minutes or until cheese is bubbly. Pinch together perforations to seal. thickness. Sprinkle half of the Parmesan cheese over each tomato. Broil 6 in. Top each with 2 teaspoons tomato paste. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda .In a large bowl. egg and 2 tablespoons salsa. Cover each with remaining dough. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. mash beans with a fork. Flatten to 1/2-in. Bake in the preheated oven 10 to 12 minutes. Place 2 slices mozzarella on each rectangle. combine sour cream and remaining salsa. Cook over medium heat for 4-5 minutes on each side or until firm and browned. sour cream mixture and slice of cheese on bun. and separate into 4 rectangles. Place a lettuce leaf. Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C).
In a medium baking dish. Bring to a boil. until cheeses are melted and bubbly. Pour in a thin stream over popcorn. stirring to coat. corn syrup and salt. melt butter. and Romano cheese into the vegetable mixture. garlic. and bake in the preheated oven 30 minutes. Cover. tomatoes with liquid. basil. stir. In a medium saucepan over medium heat. Boil without stirring 4 minutes. and continue baking 10 minutes. wine. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Stir in brown sugar. zucchini. sliced • 1/4 pound zucchini. chopped • 1 (8 ounce) can garbanzo beans. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). and saute onion until tender and lightly browned. stirring constantly. Monterey Jack cheese. 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). for 1 hour. mix onion. stirring every 15 minutes. and bay leaf. Place in two large shallow baking dishes and bake in preheated oven. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Heat oil in a medium saucepan over medium heat. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Uncover. Remove from oven and let cool completely before breaking into pieces. Remove from heat and stir in soda and vanilla. Place popcorn in a very large bowl. garbanzo beans with liquid. Stir heavy cream. butter. and continue baking 30 minutes.
Add dried mushrooms along with the water they soaked in. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. It works well when using a 3 millimeter slicing disk.• 3 pounds thinly sliced shallots • 3 small red onions. Stir in capers and parsley. in order for vinegar to evaporate. garlic and shallots in olive oil and set on low. thyme and sliced artichokes and cook for 25 minutes. slice thinly and set aside. mashed • 3/4 cup white sugar • 1 egg. Sprinkle flour over onions and cook for 1 minute. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Stir in water. Using a extra-large stock pot sauté onions. 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. pepper. vegetable base. nutmeg. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Cook for 15 minutes. chopped • 3 cloves garlic. softened in water • 3 pounds fresh mushrooms. cayenne. salt. fresh mushrooms and carrots. sliced • 3 pounds carrots. lightly beaten • 1/3 cup butter. Stir in vinegar and cook for approximately 3 minutes. Let cook for 15 minutes.
baking soda. Select dough cycle. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Bake in preheated oven for 18 to 20 minutes. combine brown sugar and cinnamon. After the dough has doubled in size turn it out onto a lightly floured surface. 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.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). or line with muffin papers. In a large bowl. softened • • 1 (3 ounce) package cream cheese. Roll dough into a 16x21 inch rectangle. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. press Start. 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. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Sprinkle topping over muffins. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. baking powder and salt. Place rolls in a lightly greased 9x13 inch baking pan. cover and let rest for 10 minutes. Spoon batter into prepared muffin cups. egg and melted butter. Stir the banana mixture into the flour mixture just until moistened. beat together bananas. room temperature • 1/3 cup margarine. mix together brown sugar. Roll up dough and cut into 12 rolls. Lightly grease 10 muffin cups. Cover and let rise until nearly . softened • 1/4 cup butter. In a small bowl. In another bowl. sugar. mix together 1 1/2 cups flour. In a small bowl. 2 tablespoons flour and cinnamon. until a toothpick inserted into center of a muffin comes out clean.
Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. then add your drained. Spread frosting on warm rolls before serving. Sauté this for another couple of minutes. Stir Fry: Sauté onion and green pepper in oil. about 15 minutes. use extra firm). When they are good and soft. crumbled tofu (don't use silken.doubled. While rolls are baking. 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. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Meanwhile. mix in the peppers and onion and keep frying. 1/4 cup butter. vanilla extract and salt. confectioners' sugar.com/products/censura.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . When it starts to get golden. Add more oil to the middle of the pan. Add water and mix thoroughly. When it looks like you could eat it. move them to the sides of the pan and form an empty circle in the middle for your tofu. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Set aside. about 30 minutes. Remove from heat and add mustard and margarine. You can add some turmeric for color if you like. beat together cream cheese. preheat oven to 400 degrees F (200 degrees C). Heat on Med until thick and bubbly. Bake rolls in preheated oven until golden brown.
salt and garlic powder. Meanwhile. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. just keep it till later). olives. and close it up as best as you can w/ the torn top shell. chopped 1/4 cup chopped cilantro. Cook in microwave or oven till about 3/4 cooked. Bake at 400 for about 45 min. drained 2 medium onions. Meanwhile. 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. Spoon in veggies and sauce. and lower heat. or just about anything. add spices. Mix it up. Add slowly either cornstarch or flour till slightly thickened. Heat on medium heat until bubbling and thick. 1/2 cup salsa (optional) In medium-large saucepan. Place a tortilla in pan and cover in enchilada sauce. or whatever you like. layer 1/2 cheese on bottom of lower crust. pinto. Spoon in filling. cilantro and salsa to sauce. then add spinach on top. beans. heat broth in large kettle. Roll and push to one . Thaw pie shell and take 1/2 out of the tin. cumin. Set aside 1/2 cup of cheese sauce in separate container. You can add dairy free milk and use veggie bouillon cubes.A variety of veggies such as green beans. combine flour. To make sauce. chopped 1 can olives. Add rest of cheese on top of that. Remove from heat and add mustard and margarine. till crust is brown and delicious cheese and juice oozes out. black). cook chopped veggies (NOT spinach. Add onion. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. mushrooms. Add cooked veggies and coat them w/sauce. zucchini. Add water and mix thoroughly. tarragon. nutritional yeast.
Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.. use your own judgment. Uncover and bake an additional 20-30 min. until it is thoroughly heated.. Cover and bake 15 min. 30-45 minutes. set aside. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. place over medium-high heat until hot. vegan cream cheese. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. sauté for 1 minute. at 375 degrees. Add olive oil to a large skillet. and lemon juice.. Remove from heat. nutritional yeast at this step. Add parsley and garlic.end of pan. just to make it a little bit more cheesy!). sliced . vegan cream cheese 2 Tbsp. Place 3 lasagna noodles in bottom of 11x7 baking dish. Stir in nutmeg (possibly you could add some about 1/4 C. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Add carrots and veggie broth.. herbed tofu 8 oz. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Continue until all tortillas filled. repeat process until all noodles are used up. spread carrot mixture over top. Bake at 350 until brown. Usually lasagna takes about 45 minutes to cook thoroughly. simmer uncovered for 5 min. keep warm. Add herbed tofu. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. top with spaghetti sauce. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. stir well.
TORTILLA CASSEROLE One 16-ounce can pinto. and add tomatoes. remove pan from heat. wine. Bake for 35 minutes. combine the onion with the rice and all the remaining ingredients. Reduce heat to low and simmer. salt and sugar. about 20 minutes. Just as the garlic begins to turn brown. In a mixing bowl. Allow pan to cool. Pour the mixture into a lightly oiled. seeded and minced. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Heat the oil in a small skillet. 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. Cook over medium-high heat and bring to a boil. or until the top is golden brown and bubbly. preferably organic • 1 to 2 fresh jalapeño peppers.• 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. Remove from heat and stir in basil. water. Stir together thoroughly. be careful not to burn. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. or black beans. covered. pink. 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. Add the onion and sauté over low heat until lightly browned. 1 1/2-quart baking casserole.
drain them.) • 1 tablespoon light olive oil • 3 medium celery stalks. Simmer gently until the sauce has thickened. Add the celery dice and sauté over medium heat for 3 to 4 minutes. etc. half of the bean mixture. Slowly pour into the saucepan. Lightly oil a wide. then remove from the heat. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. stirring constantly. Bring water to a boil in a large pot. according to package directions. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. half of the cheese. In the meantime. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. and then return them to the pot. Let stand for a minute or two. thawed 2 scallions. 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. Add the mushrooms and continue to sauté until the mushrooms are wilted. Add the noodles and cook until just tender. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. spelt. finely diced • 2 to 3 scallions. Combine the first 7 ingredients in a mixing bowl. 2-quart casserole dish and layer as follows: 4 tortillas. cheddar. heat the margarine or oil in a medium-sized saucepan. Bake the casserole for 12 to 15 minutes.2 cups frozen corn kernels. Mix thoroughly. and then add the baked tofu and . Pour in the sauce. or until the cheese is bubbly. then cut into squares to serve. Repeat the layers. overlapping one another.
Transfer the mixture to an oiled.scallions and season to taste with salt and pepper. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. or until the top is golden brown and beginning to get crusty. burrito. warm the refried beans in a saucepan with a little water to loosen. 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. Place everything on the table. large shallow casserole dish.or soft taco-size. Top generously with wheat germ. Allow to cool for 5 minutes. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. diced and sprinkled with vinaigrette . black olives. and then cut into squares to serve. TORTILLA FIESTA • Flour tortillas. soy yogurt. drained • Cured olives. cooked with a vegetable bouillon cube. Bake for 30 to 35 minutes. Cook some quick brown rice according to package directions. warmed or taco shells. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. black or green • Fresh mozzarella balls or very fresh tofu.
SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Heat as needed in the microwave or in a preheated 400-degree oven. Stuff the mixture back into the potato shells. soy. While bringing a large pot of water to a boil and cooking the pasta. Pass around the Parmesan cheese for topping the pasta. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When the pasta is done. green part only. and serve. Warm up as needed. When cool enough to handle. drain it and return it to the pot. MUSHROOM-STUFFED POTATOES. the diced tomatoes). cut each in half lengthwise. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Stir in the pasta sauce (and if you've used dry pasta. • 4 large baking potatoes • 1/4 cup organic dairy. or rice cream cheese . a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. about 1/4 inch thick all around. Add the remaining ingredients and stir well to combine. Scoop out the inside of each potato half. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. leaving a sturdy shell. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. prepare a platter or two of antipasto and slice the bread.• 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.
Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Add the onion and sauté over medium heat until golden. about 1/4 inch thick all around. chopped • 8 ounces white or cremini mushrooms. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. and cook until they are done to your liking. and serve. about 1/4 inch thick all around. Heat as needed in the microwave or in a preheated 400-degree oven. Season with salt and pepper and stir well to combine. Combine the mushroom mixture.• 1 tablespoon light olive oil • 1 large onion. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Stuff the mixture back into the potato shells. leaving a sturdy shell. When cool enough to handle. with the mashed potato in the mixing bowl. Stir in the cream cheese. Add the remaining ingredients and stir well to combine. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. soy milk. cut each in half lengthwise. Heat as needed in the microwave or in a preheated 400-degree oven. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Scoop out the inside of each potato half. cut each in half lengthwise. stirring occasionally. Heat the oil in a medium skillet. Stuff the mixture back into the potato shells. Add the mushrooms. cover. leaving a sturdy shell. and serve. or rice milk • 2 cups finely chopped broccoli florets. Scoop out the inside of each potato half. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. When cool enough to handle. liquid and all.
• 1 tablespoon honey. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. baby bella. or a combination) Preheat broiler (unless using a toaster oven). Cook over medium-low heat. Just before serving. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Wipe the mushrooms clean. about 4 to 5 minutes. shiitake. Broil in the oven or a toaster oven for 4 minutes. maple syrup. Broil until the mushrooms begin turning dark and are touched by charred spots. and stir. remove and discard the stems. stirring often. then refrigerate for at least an hour. or until the top of the pudding feels fairly firm to the touch. 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 . any variety (portabello. Allow to cool completely. cremini. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Puree the tofu in a food processor or blender until completely smooth. oyster. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. cover the top of the pie with thin banana slices arranged in concentric. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Arrange in a shallow foil-lined pan and pour any excess marinade over them. until the chocolate chips have melted. If using shiitakes. Transfer to a small saucepan and add the chocolate chips. Combine the first 4 ingredients in a mixing bowl and stir together. thinly sliced Preheat the oven to 350 degrees. or brown rice syrup • 16 ounces fresh organic mushrooms. then cut into wedges to serve. slightly overlapping circles. Remove from the broiler and transfer to a serving container. Combine the mushrooms with the teriyaki mixture and stir together. preferably two.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Stir in the maple syrup.
then carefully remove with a spatula to plates to cool. Make a well in the center of the dry ingredients and add the applesauce and oil. Bake for 25 to 30 minutes or until golden on top. Allow to cool to room temperature or just warm. 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 walnuts. baking powder. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Stir together until the wet and dry ingredients are completely mixed. Combine the flour. and peanut butter in another bowl and whisk together until smooth. Pour into a lightly oiled 9-inch round or square cake pan. rice milk. optional Preheat the oven to 350 degrees. Combine the applesauce. and a knife inserted into the center comes out with chocolate. Bake for 10 to 12 minutes.• 1/2 cup natural style peanut butter. sugar. Pour into the flour mixture and stir together until fairly well blended. but no batter. Stir in the chocolate chips and optional peanuts. then use a whisk until the mixture is smooth. or until the bottoms are just lightly browned. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. optional Preheat the oven to 350 degrees. then cut into squares or wedges to serve. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Let stand for a minute or two. preferably cane juice sweetened • 1/2 cup chopped walnuts. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. and salt in a mixing bowl and stir together. .
mushrooms.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. beat together the eggs and milk. Slice six of the asparagus stalks. and cool to lukewarm before removing the bottom. or until it's set. then stir in the cheese. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. a mixer or your fingers until the mixture is crumbly. Mix until the dough just holds together. Pour the filling into the crust. Remove it from the oven. Baked Ravioli . Cut in the butter and shortening. and add the water. 12 servings. Bake it in a preheated 350°F oven for 10 minutes. mixing quickly and lightly with a pastry knife. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. egg yolk and vinegar. Prick it all over with a fork. oregano and thyme. Bake the tart in a preheated 350°F oven for about 30 minutes. or to taste Crust: In a medium sized bowl. Yield 1 tart. and let cool. adding an additional tablespoon of water only if necessary. the more water you use. the tougher your crust will be. combine the flour and salt. Filling: In a medium-sized bowl. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Remove the tart from the oven. and salt and pepper into the egg mixture. Stir the sliced asparagus. into 3/4-inch pieces. Make a well in the center of the pastry. on the diagonal. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs.
Lower the flame and simmer for 20 minutes. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Serve with a crisp salad. celery carrot and onion. hot and golden. sugar and salt in to the saucepan with the vegetables. In a baking pan place in some of the tomato sauce to cover the bottom. Bring to a boil. Place tomatoes in a blender and puree. sugar • 1/2 tsp. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Place the cooked ravioli in the pan and top with the rest of the sauce. Chop eggplant. Slightly undercook them. In a large saucepan over a medium heat stir place in the olive oil. package of frozen ravioli • 8 oz. until tender. celery onion and carrot. 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. salt • 13 oz. The cheese should be bubbly. whole mozzarella cheese-2 cups shredded. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. pepper and garlic together. cheese. Cook the ravioli as described on the package.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. parsley. eggplant. Add the tomatoes. can Italian peeled tomatoes • 1 tsp. Fry each piece in oil until brown . Cover and cook for 10 minutes.
on both sides. Add garlic and onions and cook. crushed and minced • 1 large onion. . shallots and tomatoes to pan and cook until reduced to 1/2 cup. minced • 1 Plum tomatoes. about 8-10 min. Add eggplant. quartered and thinly sliced • 1 small eggplant. stir to combine. or 2 cans (14. stir until coated with oil. Keep going till run out. heat olive oil over medium heat. Take remaining 1/4 cup cream and toss with pasta. coarsely chopped • 4 large tomatoes.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Add tomatoes. After you layer them coat them with sauce and sprinkle with mozzarella (lots). cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. and herbs. Cover and cook for 10 minutes. Add peppers. coarsely chopped. about 6 to 7 minutes. stirring occasionally to keep vegetables from sticking. Add 3/4 cup of the cream and boil until slightly thickened. zucchini. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. stirring often. or until eggplant is tender but not too soft. mix well. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. about 2 min. Cover and cook over low heat about 15 minutes. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. until softened. cubed • 2 green bell peppers.
Cut each tomato in fours. Season the tomatoes for taste (salt. pkg. 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.Rigatoni With Tomatoes. cottage cheese 4 eggs 6 tbsp. Feta Cheese. Boil pasta until al dente. Combine oil & lemon juice (for salad dressing.) Place tomatoes on baking tray. pepper 2 tsp. . pepper. crumbles 1 pt. Let it cool down. Let it cool. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Mozzarella. flour 1/2 tsp salt 1/2 tsp. etc. Bake tomatoes for 45 minutes until wrinkled & shrunken. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. frozen chopped spinach 1/2 lb. butter Preheat oven to 350 degrees.
Bake the pie for one hour. Uncover. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. In medium bowl combine all filling ingredients and mix well. the pie is ready. etc. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Fill each manicotti with mixture. Thread onto metal or soaked bamboo skewers. To tell if it is done. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Grill or broil until colour shows on vegetables. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. Let the pie cool for a few minutes. pepper. flour and eggs. Bake an additional 5-8 min or until cheese is melted. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. about 10-15 minutes. Let sit for one half hour. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Meanwhile. Drain. heat oven to 400. Serve with Italian bread or garlic bread sticks . stick a knife or toothpick into the center of the pie.) • 2 tsp garlic. Grease a 9" square baking pan with the butter and pour the mixture into the pan.In another bowl mix together salt. Place filled manicotti over sauce. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Pour remaining sauce over manicotti. Then combine the two mixtures into one bowl and stir well. rinse with cold water and let drain. If it comes out clean. marjoram. sprinkle evenly with cheese. Make sure you spread it evenly.
vegetable stock. and mushrooms. stirring frequently. or until they begin to soften. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. mix well. peeled & grated • 1 medium carrot. water chestnuts. red bell pepper cut in short.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. shiitake mushroom caps thinly sliced • 1 med. water chestnuts. about 5 minutes. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. grated • 1/4 C onion. mustard. Fry 2-3 minutes on each side or until golden brown. sliced diagonally • 2 c baby bok choy. bok choy. thin strips . Continue cooking. Pour about 1/2 cup batter on hot griddle. until vegetables are crisp-tender. 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. Serve over rice. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. bell pepper. chopped • 8 oz. lightly coated with non-stick cooking spray. chopped • 1 red bell pepper. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. combine ingredients. Add soy sauce. cook onion and garlic in oil for 3 minutes. celery.
Add mushrooms. Add broth and sugar snap peas. Transfer the eggs from the skillet to a small bowl and break them into small curds. tossing well. Add the carrot and boil 1 minute. and vinegar. Drain and rinse in cold water. in 1/2" cubes 1 red bell pepper. Drain noodles. add the remaining 1/4 cup of peanut oil and the garlic. and peas. cook 1 minute. celery. Sprinkle with peanutes or cashews. cook 3 minutes. 3 to 5 minutes. Serve hot. add to skillet with vegetables. . lightly beaten 1 carrot.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. stirring occasionally. Pour in the sauce and cook until the rice is heated through. Drain again and reserve. if desired. When it begins to smoke. stirring frequently. Add ginger and garlic. Set aside. Stir briefly. Add tamari or soy sauce. Stir-fry 1 minute. Stir until the eggs are firm but moist. add 2 tablespoons of peanut oil and the lightly beaten eggs. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. cook 30 seconds. Meanwhile. simmer until vegetables are crisp-tender. Stir in the rice and stir-fry 1 minute. When it begins to smoke. 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. Place a wok over medium-high heat. Bring 1 quart of water to a boil in a small saucepan. bell pepper and bok choy. red pepper. Add the carrots. Place a small skillet over medium heat. Mix to blend well and set aside. heat oil in large deep skillet or wok over medium heat. about 5 minutes. Add sesame oil. stirring occasionally. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl.
red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. egg product. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. press in bottom of baking dish. oregano. leaving the skins on. They are done when you can easily stick them with a fork. Spray square baking dish. let the salad stand for at least thirty minutes before serving. Mix rice. This dish will keep well in the fridge for up to a week. Sprinkle with remaining 1/2 cup cheese and the chili powder. Do not overcook! While the potatoes are being cooked. 8x8x2 inches. with nonstick cooking spray. spoon over rice mixture.Potato Salad • 2 lbs med. seeded • 1/2 c chopped green onions • 1/2 c black olives. After all of the ingredients have been thoroughly (yet gently!) mixed. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Mix beans and remaining 1 cup picante sauce. pkg. mix the oil. 1/2 cup of the picante sauce and 1/2 cup of the cheese. drained 1/4 tsp chili powder Heat oven to 350 degrees. crumbled feta cheese • 1 sweet red bell pepper. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. Let stand 5 minutes before serving. vinegar. cook the potatoes in boiling water until tender. After the potatoes are tender. drain them and move the potatoes to a mixing bowl. 6 servings Spinach Stuffed Tomatoes 10 oz. Next. and rosemary.
salt & pepper to spinach mixture and blend well. Asian pears. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Add 1/2 cup mozzarella cheese. Serve salad in a large bowl. This salad goes well with grilled meats and fish. sugar. green onion and red pepper. soy sauce. honey. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. shredded • 2 Asian pears. parmesan. Asian Slaw • 1 head of Napa Cabbage. cilantro and sesame seeds in a large bowl. Invert tomatoes shells on paper towels to drain. Sprinkle with remaining mozzarella and parsley. drain well and squeeze dry. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Let stand for 20 minutes. Chop pulp finely and add to spinach. carrot. 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. Put in large bowl. Let stand 5 minutes. garnish with chopped green onion and toasted sesame seeds. Discard seeds. onion. In another large bowl mix cabbage. Preheat oven to 350 degrees. Toss the cabbage mixture with the vinaigrette. Spoon evenly into tomato shells. Slice and hollow out centers of tomatoes.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.
Simmer tomatoes with the two cheeses for three minutes. (The alcohol burns off but makes tomatoes "come alive". 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. Cook on low heat for 30 minutes. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. Add red pepper flakes. Bake at 350 degrees 5060 minutes. garlic. Add parmesan cheese at the end of cook time. prepared according to package directions Melt butter over high heat until bubbly. heavy cream. Simmer for 2 minutes. and pepper. Set off burner and allow cheese to melt into soup. . Pour into greased 9x13" pan. salt. Rapidly add vodka. Prepare pasta (shell or tube pasta suggested).• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. then add 1 cup of heavy cream and simmer for one minute. Add chopped white part of green onion.
Garnish pie: make a small circle of 1/4 cup onions in center of pie. milk. Sprinkle with seasoned salt and garlic powder. . top with parmesan then cheddar cheeses. white pepper • Dill weed to taste • 2 pkgs. cream cheese • Chopped fresh chives or edible flowers for garnish. 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. sprinkle paprika in a larger circle around parsley flake circle. Combine potatoes and 1/4 cup onions. sprinkle parsley flakes in a larger circle around the onions. 8 oz. pour carefully over cheeses. salt-free lemon/herb seasoning • 1/2 tsp. press into pie plate as crust. Bake at 350 for 1 hour.Mix completely with the sauce and serve immediately. Combine eggs. quartered and sliced • 2 cans of 15 oz. Vermont Cheddar Pie • 2-3 cups diced. chopped • 1 tsp. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Zucchini Soup • 4 medium zucchini. Carefully put a layer of spinach and crumbled feta cheese into the crust.
chicken broth. until smooth. onions. except seasoning meat. Cook mixture until soft. Then blend in zucchini mixture. After beans have been cooking for approximately 2 hours. approximately 20 to 30 minutes.In a saucepan. Bring to a rolling boil. Cook for approximately one more hour. Add season salt and continue to simmer this combined mixture for another hour. a portion at a time. Now add chopped green onions and additional season salt if desired. Add all other ingredients. 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. Garnish with chopped chives or fresh flowers. add remaining liquid. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. then cover and reduce to a low heat and simmer. Serve hot over warm. Blend the cream cheese in blender until smooth. white rice. Add to a large pot and cover beans with water until water is two inches above bean line. Chill over night or until very cold. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . add zucchini. pepper and dill weed to taste. chopped green onions and rice. 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). or until beans are very soft and a red gravy is produced.
Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Prepare a medium-hot skillet. with the calories distributed over all the daily meals including snacks. There are many. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup.200 calories. one should eat less and exercise more. This is just a start for you. final mixture will be a little lumpy. In response. lightly oiled. Athletes must consume a minimum number of calories from all the major food groups. not fat. In other words.500. as a result. There is no quick and easy way to improve body composition. since weight lost through these practices is mostly water and lean muscle tissue. Athletes should avoid diets that fail to meet these criteria.• 2 tbsp powdered sugar Mix all ingredients together very well. This can negatively affect his physical fitness. women require at least 1. This ensures an adequate consumption of necessary vitamins and minerals. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Dieting alone can cause the body to believe it is being starved. it loses fat at a slower rate. . The athlete who diets and does not exercise loses not only fat but muscle tissue as well. A combination of exercise and diet is the best way to lose unwanted body fat. Not only does exercise burn calories. it helps the body maintain its useful muscle mass. 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. many more recipes out there for vegetarians. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. Be creative and use your imagination. Losing fat safely takes time and patience. and it may also help keep the body's metabolic rate high during dieting. it tries to conserve its fat reserves by slowing down its metabolic rate and.
A good diet alone. exercise to music. For an average-sized person. As a result. This section gives basic nutritional guidance for enhancing physical performance. is the best type of activity for burning fat. bicycling. athletes should regularly eat a wide variety of foods fro-m the major food groups. Aerobic exercise is best for burning fat. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. fat. a mixture of both fats and carbohydrates is used. stair climbing.selecting a variety of foods from within . however. crosscountry skiing. Aerobic exercise. which uses lots of oxygen. especially in large amounts. cross-country skiing. In addition. In reality. rowing. and mental alertness. bicycling. walking. if any. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Anaerobic activities. he needs to run or walk 35 miles if pure fat were being burned. Aerobic exercises include jogging. proper nutrition plays a major role in attaining and maintaining total fitness. examples include jogging. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. fat is seldom the only source of energy used during aerobic exercise. burn little.Fat can only be burned during exercise if oxygen is used. such as sprinting or lifting heavy weights. most people would need to run or walk over 50 miles to burn one pound of fat. good health. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Exercise alone is not the best way to lose body fat. Because there are 3. running or walking one mile burns about 100 calories. Diet In addition to exercise. swimming. To be properly nourished. walking. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. swimming.500 calories in one pound of fat. Instead. and rowing. Good nutrition is not complicated for those who understand these dietary guidelines. and jumping rope. will not make up for poor health and exercise habits.
85 calories/minute (150 lbs.85) or about 710 calories in one hour. a slow. a person running at 6 miles per hour (MPH) will burn 0. Even snacking between meals can contribute to good nutrition if the right foods are eaten. balanced.1 calories/ minute) or about 305 calories/hour. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages.1 calories per minute (150 lbs.079 cal.079 cal. A well balanced diet provides all the nutrients needed to keep one healthy. 14 if somewhat active. especially saturated fats and cholesterol. and a typical. while participating in archery. progressive disease. as shown in Figure 6-4.each group. A high intake of fats. Similarly. 150-pound male will burn 11. Keeping a daily record of all foods eaten and physical activity done is also helpful. . Avoiding an excessive intake of fats is an important fundamental of nutrition. that is. Another dietary guideline is to consume enough calories to meet one's energy needs.034 calories/minute/lb. Thus. and 15 if moderately active. has been associated with high levels of blood cholesterol./min. results from the clogging of blood vessels in the heart. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet./min. x 0.034 calories per pound per minute. or negative) can be determined. By comparing caloric intake with caloric expenditure. The blood cholesterol level in most Americans is too high. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. the state of energy balance (positive. a person will burn 0. = 5. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. when the number of calories used equals the number of calories consumed./lb. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. and durations. CAD. a 150-pound person would burn 5. The result is a rough estimate of the number of calories you need to maintain your present body weight. = 11. You will need still more calories if you are more than moderately active. Good dietary habits help reduce the likelihood of developing CAD. as shown in Figure 6-3./lb. For example. Weight is maintained as long as the body is in energy balance. To estimate the number of calories you use in normal daily activity. multiply your body weight by 13 if you are sedentary. x 0. intensities. they should eat three meals a day.
As a result.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). potatoes) are the best sources of energy for active athletes. Examples include weight training and the APFT sit-up and push-up events. can result. Water is an essential nutrient that is critical to optimal physical performance. are the primary fuel source for muscles during short-term. It plays an important role in maintaining normal body temperature. high-intensity activities. Repetitive. Cool. Athletes often fail to drink enough water. Sweat consists primarily of water with small quantities of minerals like sodium. Athletes . At least 50 percent of the calories in the diet should come from carbohydrates. sex. pasta. it is important to eat foods every day that are rich in complex carbohydrates. Individual caloric requirements vary. such as candy. Because foods eaten one to three days before an activity provide part of the fuel for that activity. age. The evaporation of sweat helps cool the body during exercise. rice. water lost through sweating must be replaced or poor performance. The current national average is 38 percent. high-intensity activities. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Initially. plain water is the best drink to use to replace the fluid lost as sweat. in the form of glycogen (a complex sugar). whole wheat bread. we should reduce our daily cholesterol intake to 300 milligrams or less. especially when training in the heat. and training sport. because they can lead to low blood sugar levels during exercise. It is also important to avoid simple sugars. Carbohydrates are the primary fuel source for muscles during shortterm. We should increase our intake of polyunsaturated fat. The body uses fat to help provide energy for extended activities such as a one-hour run. up to 60 minutes before exercising. but to no more than 10 percent of our total calories. Very intense activities use more carbohydrates. and possibly injury. Finally. 'but as the duration increases. depending on body size. the contribution from fat gradually increases. In addition. the chief fuel burned is carbohydrates. Foods rich in complex carbohydrates (for example. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Concerns for Optimal Physical Performance Carbohydrates.
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.5+ hours) at intensities over 50 percent of heart rate reserve. too much cholesterol in the body has damaging effects. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. to the total energy requirement of heavy resistance exercises. Cholesterol is a fatlike waxy substance and is produced by the liver. one's need for protein might be somewhat higher (for example. On the other hand. and diarrhea. who have a high proportion of lean body mass. during. 1. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. these drinks should be used with caution during intense endurance training and other similar activities. Although cholesterol has purposes and is important to overall health and body function. these beverages can provide a source of carbohydrate for working muscles. are helpful under certain circumstances. and after exercise to prevent dehydration and help enhance performance. Therefore. can lead to abdominal cramps. The recommended dietary allowance of protein for adults is 0. The primary functions of protein are to build and repair body tissue and to form enzymes.5 grams per kilogram of body weight per day). if any. During periods of intense aerobic training.8 grams per kilogram of body weight. Weight lifters. as do regular soda pops and most fruit juices. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. During intense training. Sports drinks. Many people believe that body builders need large quantities of protein to promote better muscle growth. nausea. it is necessary to first understand what cholesterol is. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. This can improve endurance. drinks that exceed levels of 10 percent carbohydrate. . can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein.0 to 1. During prolonged periods of exercise (1.should drink water before. Protein is believed to contribute little.
You want to ensure that your levels of this cholesterol remain . This is known as "good" cholesterol. the levels build up and cause damage by clogging your arteries. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. When you eat saturated foods such as dairy. The two main types of lipoproteins are: High Density Lipoproteins (HDL. HDL is either reused or converts to bile acids and disposed. In fact. As we progress with "30 days to lower cholesterol" you will learn healthy. and produces bile acids which are proven to aid in the digestion of fat." As with some fats. Lipoproteins equip the cholesterol to move around the body. 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. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. produces hormones such as estrogen and testosterone. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. With too much cholesterol in the body. This puts you at serious risk for disease such as heart and stroke.Cholesterol forms every cell within the body. On the other hand when you eat foods such as fruits. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels.) HDL transports cholesterol from cells back to the liver. When the cholesterol level is appropriate. cholesterol cannot be dissolved in the blood. High cholesterol can be avoided! With a nutritious diet. and grains you can maintain optimal health as they do not contain cholesterol. meat and eggs your cholesterol elevates. though. Instead. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. which is another form of fat. alternative ways to manage your cholesterol without having to rely on medications. it plays a life-giving role in many functions of the body. When cholesterol is at a good level it works to build and repair cells. The purpose of this ebook is to inform. In fact. This is done simply from reducing cholesterol by 1%. educate and provide healthful options. vegetables.
and aids to remove LDL from your artery walls.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Low Density Lipoproteins (LDL." This documentary details the attempts of one man to live on fast foods and little exercise alone. ." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. family history of heart disease.high for optimum heart health. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. Due to heart risk factors besides diet. Eating fast foods and convenience foods results in eating too many fats and salts. To maintain optimum health. other causes of high cholesterol are lifestyle. gender and the heritage of the individual. when we speak of having "cholesterol levels" we mean more than one number. In addition. gender. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. and diabetes mellitus. The results on his cholesterol and body health in just 30 days are truly frightening. some people require a very aggressive approach which includes cholesterol lowing medication.even when other cholesterol levels are normal .may lead to heart problems. which can raise our bad cholesterol levels. HDL consists of more protein than triglycerides or cholesterol. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. we are setting ourselves up for problems. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. HDL aids to ensure protection from the risk of heart attack and/or stroke. For some. Understanding the Causes of High Cholesterol Besides diet. smoking. We will address this issue as we progress in "30 days to lowering cholesterol. If you want to see a graphic representation of this. consider renting the documentary movie "Supersize Me. Obviously. since having too low levels of HDL . even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Other factors involved in this risk are age.
Use low fat cooking sprays to replace heavy oils whenever possible.prevents arteries from working their best. Women generally have a lower level than men from age 50 to 55. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. It is never too late to start on this path. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. including walking. 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. each day will lower cholesterol. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Once a woman starts menopause. Exercise does not have to be a large time or money commitment. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Just 20 minutes of aerobic exercise. High levels of bad cholesterol may even prevent arteries . Diet: An important consideration in eating is choosing lower fat.especially bad cholesterol . Age and Gender: Cholesterol levels increase with age. Buy cooking oils that are unsaturated. work harder and start earlier in adopting a healthy lifestyle and eating plan. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. the cholesterol level starts to increase. Too much cholesterol in the blood . Your Arteries and Cholesterol The job of your arteries is to pump blood. The Dorsal Aorta or the main artery branches out into many smaller arteries. While there is not much that you can do about your age. If you have a family history of heart disease and high cholesterol levels.
As the heart beats.or bad cholesterol levels that are elevated but not considered "very bad" . Arteries are constructed of a tough exterior and a soft. The inner layer is smooth and allows the blood to flow easily. eating a better diet and getting exercise can help keep you healthy. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. If this happens often enough you can suffer a heart attack or a stroke. High cholesterol levels fill arteries with thick substances that prevent your body from working well. This means that if you want to prevent heart disease. The heart relaxes and produces enough force to push the blood through. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. Each are made up of epithelial cells. and strokes. No matter what your current health. you need to keep your cholesterol levels in a healthy range. it is critical then that we keep arteries free of bad cholesterol for optimal health. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. For this reason. 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 . Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. Consider: Heart disease is one of the leading killers in North America.from functioning at all. smooth interior. It helps pump the body's blood. the arteries expand and are filled with blood. and the main reason behind the blocking of arteries is high levels of bad cholesterol.can increase your chances of heart disease or stroke. since cholesterol can actually lead to blockages in your arteries. this system works effectively and the blood can carry oxygen and other essentials throughout the body. Even having "borderline" cholesterol levels . The middle layer is elastic and very strong. heart attacks. In a healthy person. Your heart becomes starved of required blood.
Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. this sort of diet will also make you feel generally healthier and more energetic as well. especially if you have very high cholesterol. In fact. Consume less than 200 milligrams of dietary cholesterol each day. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. 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. Receive 25_35% or less of your day's total calories from fat. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. if you have elevated levels of high cholesterol. The effects over all will be immediate. In fact. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Again. If you need assistance seek out a nutritionist or dietician. Sea salt is a better option. you can take steps to regain your health by following a low cholesterol and low fat diet. but reducing your intake of all salts is the better choice. 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. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Being overweight can contribute to cholesterol and to heart ailments. or follow the limits for dietary cholesterol that your doctor sets for you. try to lower your saturated fat intake as far as possible. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. . As an added benefit.Eating is one of the things that can affect your cholesterol level a great deal. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. If you have too high cholesterol.
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. poultry. You can keep the skin on to seal in the juices so long as you remove the skin before eating. High cholesterol foods include: Organ meats (this includes liver. . hot dogs. and especially processed meats such as deli meats. Limit and eat only in moderation if at all: Highly processed foods. eggs and nuts each week. including select cuts of meat. salad dressing and sauces. rye. • Enjoy foods high in soluble fiber.Refuse foods made with harmful trans fats such as margarine. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. bologna. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. dry beans. salami and fatty red meats All foods that are fried. These foods include: Oats. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. sausages. fish. which can wreak havoc on your heart health.
you can avoid this in the future simply by eating more fresh fruits and vegetables. not poached. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. and cuts that have less white "marbleized" texture.that North Americans face. there is no such worry. While you do not want to overeat. To put it simply. Select fish such as cod that has less saturated fat than even chicken or other meats. vegetables. The white "marble" is fat that can increase your cholesterol.and have lower cholesterol levels as a whole. In fact. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. As an added bonus. When most of us think of "veggies" we think only of a few. chicken. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Consider all the vegetables you may not have tried yet (please note that this list is not . With vegetables and fruits. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. those nations that eat more fruits. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. but some fruits and vegetables have been linked to lowering cholesterol in patients. 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. Increasing your intake of fresh (not canned.When selecting meat. 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. choose leaner cuts. you do not have to worry as much about eating too many fruits and vegetables. fish. white meat. and grains are healthier .not to mention the higher rates of obesity . If you have always felt deprived while following low-fat diets in the past. Even the leanest cuts of meat.
there are many delicious brands of peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . green beans. sugar snap peas. These may include snow peas. 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. kidney beans. red beans. borlotti beans. lima beans to azuki beans. not just the seeds. green peas. many which you likely have not tried before.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. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. mung beans. chickpeas. soy beans.there are too many vegetables to list here . broad beans.complete . and many others) Bean sprouts Lentils Peas (again. navy beans. from black beans. runner beans.
Mutsu. and others. Kandil Sinap. Centennial Crab. you will be stunned by the range of lettuces out there. Liberty. Try the following varieties: Akane. . 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. Gala. Blushing Golden. some quite rare.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Mantet. 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. Mcintosh. Braeburn. it is a fungus. Honey Crisp. Jonagold. Arlet. There are many types of mushrooms. not just their size. red potatoes. from butternut to acorn to pumpkins and gourds. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Fuji. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. Chieftain. Cortland. Empress. Empire. yellow and red peppers. from the common to the exotic.
currants. Opal. loganberries. huckleberries. Stanley Prune_Plum. Unize Plum. Monmorency cherries. Wilson Juicy. Russet. Canteloupe. Beirschmidt. Starr. Patricia. and sweet cherries such as Black Russians. Yellow Transparent. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. lingonberries. Lapins. Yataka. Hedelfingers. Red Astrachan. Honeydew. Royal Plum. Starking Delicious Plum. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Canary. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. and others) Persimmons Pineapples Plums (including Mt. many kinds. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . cloudberries. boysenberries. Red Secor. Red Haven. bilberries. bearberries. wineberries. Apple Bananas. Baking Bananas. barberries. among others) Pears (including Asian pears. Cassava. crowberries. Watermelon. Dietz.Northern Spy. Baby Bananas. sea grapes. nannyberries. Bartlett. and others) Berries (besides the usual strawberries and raspberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Empress Prune_Plum. gooseberries. Chinooks. Red bananas. Reliance. Virginia Gold. elderberries. blueberries. and Sensation Dwarf Peach. and others) Cherries (from sour cherries. cranberries. there are dewberries.
In fact. Cooking and Cholesterol If you want to lower your cholesterol.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. . are notorious for offering poor nutrition and plenty of fat. use this list of fruits and vegetables. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. most of us have tried only a small fraction of the fruits and vegetables that are out there. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. If you want to lower your cholesterol over the next 30 days. Print the list and circle all the fruits and vegetables you have not tried.treat it like a checklist of the food adventures you could have with food. every week. you will naturally choose foods that are good for you and for your heart. Realize that these lists of fruits and vegetables is far from complete . and prepackaged meals. Your taste buds and your cholesterol level will thank you for it. Over the next 30 days. When you have many types of healthy and delicious foods to choose from. The fact is. salt. and sugar. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Convenience foods. avoid all fast-food. find a variety of fresh fruits and vegetables you have not tried and try them. Make it a mission to buy some fresh fruits and vegetables you have not tried. convenience. Look back over the list of fruits and vegetables . Read about new varieties of fruits and vegetables and try them as well. of course. The secret to low-fat eating is to make eating the right foods as attractive as possible. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste.it is only a way to get you started in discovering new fruits and vegetables. you will want to cook your own meals more often. 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.
Wrap some veggies in a tortilla. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. If you must use salt. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. herbs) and garnish with a few nuts. cut more veggies into a salad. Use good olive oil instead of butter. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Choose fresh ingredients . Raw food. Simply chop up some favorite salad greens (mescalin mix. you can easily create a salad that is enticing. zucchini. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. tomatoes. Japanese. Not only is this healthier for you. You can also create a very low fat salad dressing by combining half an avocado with some herbs . There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . carrots. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Buy some fresh herbs. There are many recipe books at your local library . You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats. Use these to add flavor to your cooking rather than relying on salt. cucumbers. Don't overlook cookbooks that feature Chinese. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. switch ingredients to healthier alternatives. 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. and Indian recipes. use only a pinch of the best sea salt you are able to buy. even if you are lost in the kitchen.no matter how harried your schedule: If you are very busy and tired at the end of a long day. If you have recipes you cannot part with.the very freshest you can. Vegan.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich.This isn't hard to do. and drizzle the salad with olive oil and lemon juice. Cooking to lower your cholesterol is not very hard.
If you are craving desserts. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Instead of fats or mayonnaise on your sandwiches . Experiment with different fruit combinations to find different tastes. You can make similar meals with rice or even low-fat tofu. . but some combination of this recipe can give you a tasty meal with less fat. Avoid croutons. whole milk products such as chesses. Combine until blended. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Add the pasta and toss until the vegetables are the desired consistency. All can be made into delicious and heart-friendly meals in minutes. Simply cook the pasta in a pot. This makes an excellent and very healthy snack. 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.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. and other high-fat foods in your salads. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. If you are using apples or other fruits that tend to "brown" in your salad. eggs. Many prepared pasta dishes use plenty of salt or cream-based sauces. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. Pastas: There are a number of pastas available. This can be a very tasty combination and is still quite healthy for you. opt for skinless poultry. Instead. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Avoid highly processed deli and sandwich meats. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. 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. Add your favorite fresh herbs (basil is a good choice) and combine.and lemon juice. Fruit Salads: Chopping up some of your favorite fruits. Sandwiches: Sandwiches are quite easy to make. Shred your favorite vegetables or cut them into very small pieces. use lean and skinless chicken or other poultry. bacon bits. It can also be a great quick breakfast on days when you are in a rush.
you can make these foods even healthier by reducing the amount of fat you use in preparing them. try to stave off the craving with fresh fruit. low-fat yogurt. Lean meat dishes: When you have chosen your lean cuts of meat. 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. However. and cholesterol . animal or graham crackers. fish. and poultry rather than red meats. Consume fat free. so overindulging in these will certainly not allow you to keep your heart healthy. Jello. wafers. and sugars. these products still do often contain sodium. If this does not work. you can get planks of cedar that are perfect for baking or grilling fish .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. Enjoy white meats. skim. plenty of calories and some fats. sodium.simply place the fish on the cedar.many are very high in sodium. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . fat. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. cover with lemon juice and possibly herbs and grill or bake until done. fig and fruit bars. At many fish shops. Choose only lean meats. fruit sherbert. For example. though. 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. 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. puddings made with low-fat milk that make lower-fat alternatives. calories. Also. and hydrogenated fats). and salt that you can. If you absolutely crave a dessert or snack. polyunsaturated. calories. take care to read the labels on these snacks and choose the brands with the least sugar. occasionally eating low-fat desserts and snacks such as angel food cake.
try frozen foods that have no sauces or other ingredients added. Think of the last ten food advertisements you have seen. When you picture a hamburger. prepared. Face it. though. Today. they were for less-than. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. adopting a very low-fat diet and healthier lifestyle is often challenging. but you have also learned to associate certain foods with certain ideas and ideals . However. because they were not needed. Odds are. Traditionally. 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.Choose fresh rather than processed. 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. less than healthy foods have needed advertising. pickled or tinned foods.a large. there is a huge market for convenience and "junk" . especially if we have followed less than ideal eating and life patterns for some time.and likely this has been the doing of advertisers. you likely picture the hamburger you see in advertisements . 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 . we don't always do what is right. It sounds crazy. If you cannot find fresh produce out of season. spiced. Eat lots of vegetables Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Although we may know which foods we should be turning to and which lifestyle changes we need to make. juicy burger with all the toppings. simply because salads and vegetables are advertised a lot less. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior.even when those foods are processed and contribute directly to higher cholesterol.healthy processed foods. you may nit get the same strong images in your head. When you think of a salad. You learned to like some foods as a child.
Also avoid radio ads and restaurant advertisements in magazines and newspapers. they are placed at eye level. Figure out where you see advertisements for foods and then avoid those ads. but many times these foods are less than great for your cholesterol level. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Take a look at those high-fat and cholesterol-high foods. 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.even those that are fatty and terrible for your cholesterol . much as restaurants do. junk foods. This is no mistake. Is it any wonder that restaurant meals . though.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. In too many grocery stores. After all. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Advertisers do an incredible job at making foods attractive. When you visit your local grocery store. . 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. and sodas to the amount of space given to the produce section. 2) Make good-for-you foods appealing. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television.they add ambience to make the meals more attractive and appealing. compare the amount of shelf space given to convenience foods. There is no reason why your heart health should suffer because some advertiser is good at their job. sugary foods. Add some music or candles to your dinner. so that customers are more likely to walk away feeling happy and satisfied with their meal. Advertisers are trying to make their products appealing.foods. 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. avoid the television for a while and watch your cravings for fatty foods decrease. Odds are. Often. they come in brightly designed packages that grab the eye. In fact. and lower your cholesterol over the next 30 days as well. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. If this describes you. Most people see the majority of food advertisements on television.
fast foods. 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. greasy. imagine them in the worst possible light . watch out for negative words. Ask your friends and family for their dining-out horror stories. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. 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.as mushy. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol.when buying food that is good for you. If you find that you crave convenience foods. cold." 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. recall the times you have had terrible fast food or convenience food meals. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. Try to do the same thing as advertisers . You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. 4) Use a little negative advertising. and disgusting.without feeling cheated or deprived. . you will find it much easier to stick to a low-fat diet .For the next 30 days. Whenever you find yourself craving foods that are high in fat or sodium. try to find ways to make these foods less appealing. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. You can use the same technique to make good-for-you low-fat foods seem appealing. 3) Describe foods in a way that makes them appealing to you. This will make bad-for-your heart foods seem far less attractive. and other foods you are trying to avoid during the next 30 days. congealed. As soon as you are aware that you are craving the foods. use a little negative advertising. For example. 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.
Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. fried foods. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. you are more likely to turn to them when you are feeling hungry. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. Invest in parchment paper. if you can. You do not have to invest a lot of money for this. you are more likely to reach for them when you are hungry. If you keep cookies. For the next 30 days. wok. Replace your foods with lowerfat or healthier alternatives. That way you are far more likely to reach for low-fat. . as you work to lower your cholesterol. advertisements. you are more likely to cook at home rather than being tempted to eat out. no-stick cooking ware. Also get rid of any fliers. If these things are not in your home. When you make your meals yourself. a rice steamer. 4) Get lots of appealing heart-healthy foods into your kitchen. While you are cleaning out your kitchen. If you have a deep-fryer. you can easily reduce how much fats and sodium goes into each meal. you are far less likely to be tempted by them. you should eat in and eat foods you have prepared yourself almost all the time. healthy foods over the next 30 days . 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. give it away. If your kitchen is an enticing place to cook. 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. but prevent fruit flies. and other temptations around. 3) Eat in. or menus from take-out places and restaurants. try to find ways to make cooking in your kitchen more appealing. 2) Give them away to a friend or food bank. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. go through your home and get rid of the foods that you should be eliminating or cutting back on. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely.and for life! .What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. Hang up some nice curtains or at least get rid of the clutter.and are less likely to cheat on your new eating plan. 2) Make your kitchen a heart-healthy place. If you make healthy foods more attractive and visible.
then find some way to make cooking time more fun . 9) Get motivated. This can make heart-healthy eating more difficult. it can be too daunting to come up with a menu and then cook a meal from scratch. or spouse. fear is a great motivator. child. Meet friends at the gym. 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. or in your home rather than in restaurants or cafes that feature rich foods. Whether you get help from a roommate.we meet friends at restaurants. 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. You will learn many recipes and cooking tips for heart-healthy eating. once you learn to cook healthy and delicious meals. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. For many of us. coffee shops. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. If you have very high cholesterol. cooking with someone else tends to be more fun. 7) Get help in the kitchen. 8) Socialize without food. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. on hiking trails. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. The hard part is staying motivated to keep the diet plan up for weeks. This is especially a problem since we so often equate social times with eating . . After a long day at work. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. and pubs or we have movie nights that include take-out pizza. make it a habit to meet friends at places that don't have food as a major entertainment.5) Consider taking a heart-healthy cooking class. Plus. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. so that there is no excuse to turn to convenience food. Most of us plan our days and our finances. Many of us take in excess calories and fats when we eat out with others. but we often leave eating to chance. Find ways to get yourself motivated to eat well for life. Over the next 30 days. Or. and have the opportunity to spend time with others who are concerned about heart health. 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.listen to music or watch a movie on a portable DVD player as you cook. If you can't find someone to help you.
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. sodium. list the times you are more likely to want to eat. The portion size of grain should be smaller and the portion size of animal proteins (meats.10) Make heart-healthy food more convenient. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Sometimes. fiber. 12) Figure out your eating dangers and find ways to overcome them. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. When you prepare a meal. and other low-fat foods are among the most convenient foods out there.no larger than a pack of cards. salads. If your walk home from work takes you past a favorite restaurant you find hard to resist. Make sure that you eat different fruits and vegetables ." 11) Make heart-healthy food more interesting. and you will reach for these foods rather than turning to high-fat. 13) Make cholesterol-friendly eating easier. If Tuesday work meetings leave you reaching for cookies in your office desk. milk products) should be smaller still . If counting fat grams. and other healthy meals easier. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. Keep low-fat yogurt and other low fat foods around for fast snacking. list ways you can avoid the situation or at least make better choices when you are faced with it. Luckily. this is very simple. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. Most of us have specific emotions and events that may make us turn to comfort food. Sound too simple? Not at all. simply make sure that most of your plate is taken up by fresh fruits and vegetables. types of fat. or meetings with your boss. Whether it is general stress. and beside each item. and cholesterol in each of your foods is causing you stress. vegetables. then you may need to find a different route home. If you can make low-fat alternatives easier to reach for than fast food. 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. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. Post your list in your planner or other visible place so that you will see it. high-sodium "fast foods. On a paper. sadness boredom. fruits.
If you are on a very strict low-cholesterol diet. egg yolks. but for most people interested in lowering their cholesterol. Supplements include vitamins. herbs. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. all of which are easily accessible to athletes. inexpensive. constituents. and extracts of these substances. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. This will not make your cravings for less-than-healthy meals go away. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. as well as concentrates. full-fat dairy products. 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. Use olive oil as your main source of fat and refuse other dressings or sauces . or give you more energy. If you are considering supplements. skinnier. botanicals. There are thousands of supplements on the market.do your cooking with the olive oil. but it will go a long way towards ensuring that you don't give into the cravings. lower your cholesterol by making sure that reaching for lowfat. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. Eliminate foods such as organ meats. you must weight the purported benefits against the potential risks . Nor are supplements a substitute for regular exercise.each day so that you get a variety. or easily digested by all. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. this may not be enough. amino acids. and convenience or restaurant meals entirely. Supplement product labels must include the words "dietary supplement". Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. metabolites. minerals. this simple formula will be a snap to follow and will actually lower your cholesterol. Over the next 30 days. Eating a variety of foods on a regular basis is the most important step toward this goal. There is no one magic pill or powder that you can take that will make you stronger. Variety is still important because bars and powders are not always low fat. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims.
it sometimes needs additional supplementation to take it to the best level it can be at. even if you think that you can do this through the foods that you eat. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Giving your body the nutrients that it needs to make it through the day is essential to your well being. what do you take? First off. find a good quality multi vitamin and take that as directed. It's like always giving your car premium gas and oil to do its job even better! . you can probably find a supplement or several that can address those problems for you. quality is essential to success here. For example. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. Another source for information is the web. look for supplements that can offer weight loss benefits. First off. How do you know how much to take? That's a trickier question. the claims probably are too good to be true. 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. There are two routes to take. Quality is very important if you want to see benefits from supplementation. 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. First. But.(and cost) before deciding to use any product. These individuals can also help provide you with the information you need regarding improving your conditions. But. If a product makes claims that sound too good to be true. Again. you are probably still missing out. Therefore. In addition to this. problems with gaining weight or other conditions. While a diet that's full of nutrient rich food should not be replaced. start by finding a health food store or a vitamin supplier. if you have a need to lose weight. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. Information is key. If you have heart problems. Don't assume that any information that you find is reliable. find out what type of supplements you can take for your individual needs and problems. make sure that you have a reliable source. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs.
The typical male adult processes 2 grams of creatine per day. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Creatine is used for the resynthesis of ATP. liver. There are several though that are very useful. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. and pancreas. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. yielding ADP (adenosine-diphosphate). This phosphate portion bonds to the ADP. is through CP. the bonds in the ATP molecule are split. Creatine is manufactured naturally in the body from the amino acids glycine. but you will be able to find a high quality supply at your local health food store or if you look on eBay. This process takes place in the kidneys. is the "power" that drives muscular energetics. and replaces that amount through dietary intake and fabrication within the body. I have been using multivitamin supplements and vitamin B supplements for 20 years. Creatine works by increasing the water volume within your muscle cells. arginine. Approximately 40% of the body's creatine stores are free creatine (Cr). For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. the body must use other methods to replenish ATP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. Another important supplement is whey protein. Creatine is a natural constituent of meat. including both elite athletes and untrained individuals. ATP. and methionine. For the majority of the population. the cell can no longer contract. Some of which perhaps are not particularly useful. The energy released by breaking this bond powers the contraction of the muscle. Creatine is also a very good supplement for gaining muscle mass. The fastest method. When ATP is depleted within the cell. Creatine is the most popular and commonly used sports supplement available today. There are many different varieties of whey protein. while the remaining 60% is stored in form of creatine phosphate (CP). There are several methods by which the body rebuilds ATP. or adenosine triphosphate.There are thousands of different supplements on on the market. turning it back to ATP. . I can gain 5 kg of muscle in just two weeks using creatine. Once CP stores within the cell are depleted. When a muscle is required to contract. without oxygen. mainly found in red meat.
Experts say in the "loading phase".3 = 27 grams of creatine per day After the loading phase. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. However. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. so you would require 2. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. Creatine is also thought to increase the body's aerobic abilities. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth.3 grams of creatine per kilogram of body weight. Essentially. The periods are brief because the ability of a cell to store CP is limited. 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. therefore the body will quickly move to other methods of replenishing ATP.2 kg multiplied by .7 grams in the maintenance phase. So if you weight 200 pounds. In other words. Follow along closely. it's recommended that you stick to 5 grams per day.Supplementation with creatine increases Cr and CP within the muscle. Creatine is safe for most everyone to take with the exception of people with renal issues. your weight is multiplied by . Glutamine . You can also calculate creatine dosage according to body weight and mass. 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. It can also delay fatigue during repeated workouts. After that. though. In the "loading phase" which is where you begin adding creatine to your diet. the dosage is 20 grams a day for five to seven days. this could get confusing! Not really. you should be consuming .03. you must use your creatine regularly instead of sporadically for it to be effective. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. There are two way to decide what dosage of creatine you should take. allowing further capacity to regenerate ATP. the formula would look like this: 1 lb divided by 2. Many people like to take their creatine in a shake as it most often comes in the form of powder.
Sixty percent of glutamine is found in the skeletal muscles. increasing protein through weight gainers or protein powders is necessary. The remainder is in the lung. Over 60% of our amino acids come in the form of glutamine. prevent sore muscles. Many people are choosing to supplement daily due to the long growing list of benefits. However. repairs and builds muscle and can induce levels of growth hormone found in the body. Two to three grams has been found to help symptoms of queasiness. brain. It is the single most important nutrient in a body building regimen. If you want to build a ripped body.5 to 7 grams of glutamine daily which is found in animal and plant proteins. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. it can result in muscle loss. . Again. but if you really want to grow your body mass. Protein has been shown to have the best effects on the body when combined with carbohydrates. Glutamine is a nonessential amino acid that is produced naturally by the body. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. You have to have a positive nitrogen balance in order to gain muscle mass.Another popular supplement among body builders is glutamine. so you'll want to take it with milk or in a shake. Protein is what makes up and maintains most of the stuff in our bodies. Under normal conditions. and stomach tissues. If you have too little glutamine in your system. promote healing. liver. and speed up growth hormone production. Of course. during times of stress. glutamine reserves are depleted and must be replenished through supplementation. our body can produce more than enough. The typical American diet provides 3. you'll need both creatine and glutamine alike. Research shows levels of supplementation from 2 to 40 grams daily. This two to three gram dosage used post workout builds protein. Protein The importance of protein to a body builder is a no-brainer. This includes stress that the body is under during periods of exercise. it usually comes in powder form. Glutamine is also thought to prevent sickness. Much of your protein will come from your diet.
which in turn leads to increased blood flow. delivery of nutrients to skeletal muscle and a reduction in blood pressure.The best type of protein supplement on the market is whey protein because it is the highest yield. . which is the muscle pump we are familiar with. Combine the powder with some eggs. When on low-carb diets whey can function as an alternate source of energy. and increases strength along with stamina. so you can take it in a shake just like with other powdered supplements. Whey is the best investment because of its capacity as a postworkout recovery supplement. speeds recovery. Nitric oxide also comes in powder form as well. Its unfortunate high cost however makes me advise you to use it sparingly. Nitric Oxide. a key molecule manufactured by the body. It also signals muscle growth. As with creatine. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. 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. Unfortunately this pump is only temporary. You can also add in some fruit for flavor. sparing hard-earned muscle protein and glutamine stores within the body. it's good to combine your protein with some form of carbohydrate for maximum results. Nitric oxide promotes extended ability to life weights. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. 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. Nitric Oxide is present for a brief moment. the best time to take your protein supplement is post-workout. The release of nitric oxide creates surges of blood flow. and will dissipate shortly after you complete your workout. As we said before. and olive oil. If not. Whey protein is the only choice when on a diet however. So whey is the best protein. low-fat milk. causes vasodilation (an expansion of the internal diameter of blood vessels). It often comes in pill form. ice cream. and should be taken in the manufacturer's recommended dosage. oxygen transport. especially on a diet. It also supplies the most amino acids that bodybuilders use. when a muscle contracts and blood vessels dilate. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. Many body builders take nitric oxide for a variety of reasons.
especially if you use them together synergistically. they are illegal. Using the supplements mentioned you'll see some results quickly. and low sperm count. which is known as stacking . this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. and in many places. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. general energy and well-being. complexion. They help the body fight the ill effects of these diseases and promote healing. All steroids eventually change to estrogen which causes feminization in men. steroids have some serious health implications when taken for reasons other than therapeutic. a decrease in libido. Steroids do have some advantages. . Ginko is great for circulation. But those are the only ones I prefer to take apart from ginko biloba. cancer. you can take. Steroids increase testosterone production which can lead to overly aggressive behavior. and other serious diseases. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state.There are many other supplements. That causes an enlargement of the breasts along with an increase in fatty deposits. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. They also enhance performance making a person stronger and extending their stamina. They are used in treating a variety of health problems including AIDS. 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. so it's good for your brain. but they are used by body builders all over the world. Both of these substances are highly controversial. However. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. However. They can cause serious liver damage and even lead to liver failure. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended.
MENTAL TRAINING Mind Fitness. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. your mind is a powerful tool and it helps you through each step of your day. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. You can get huge. At these times a good sauna. Following is a list of recuperation techniques and a description of them. but more and more women are getting interested in it as well. Body building has long been thought of as a man's sport. They can make you bigger quicker. 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. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. a massage or soak in a hot pool will reduce the feelings of fatigue. You will still need to take time to rest though. They can be dangerous.Growth hormones stimulate the elements in the body that make muscles grow. it still takes time. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. . though. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. but many body builders take them to basically tell their muscles to get bigger. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. It controls the way that you perform each action. as well. Even using various methods to help your body recover. They are naturally produced by the body. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work.
When you are emotionally or mentally unfit. you need to be able to effectively deal with it and then to move on. several key things must play a role. the importance of having a healthy brain is very evident. such as a death or deception. While life affects each one of us. plays a significant role in the quality of life and the longevity that you have in your life. believe it or not. there are many ways that your mind's fitness may not be the right level that it should be. Emotional health is an important battle that everyone must strive to improve. should something emotionally troubling happen to you. In addition. for many people living in today's hectic lifestyle. it's anything but easy to make it through the day without dealing with some type of stress or pressure. Although you may be wondering just how you can control your minds fitness. There are many different ways that this can happen. including the simple fact that you may have to battle illnesses more often and with greater intensity. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life.Yet. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. The mind's health is quite an important aspect and. In fact. What's Healthy? For your mind to be in a healthy state. A Healthy Brain With the onset of Alzheimer's happening to more and more people. For this particular battle. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. For example. your body's health is directly related. you need to be fully capable of thinking clearly. 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. 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. there is evidence that says that you can actually push off the onset by some time if you do the right things. First. challenged and attentive is essential to your well being and this fight. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. Keeping your mind active. There are many various ways that you can improve your emotional state by learning how . performing mental tasks and you need to be able to conquer problems effectively.
but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. but that's not a common occurrence. it can often play a role in the way that you see your life as well as in your emotional state of mind. But. It can lead to various health issues physically. the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. mentally unstable and unfit. During these times. the right social activity is one way to improve your emotional health. Sometimes it may be important to remove the stressors from your life.to react to critical situations. . After all. too. This is a personal decision. Those that are spiritually fit. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. of course. learning to effectively manage stress is important. For those that do believe in a Higher Power. too. you can consider them. Where Are You Now? When it comes to determining how mentally fit you are. Believe it or not. Indeed. most people go through stages of depression. you do all that you need to do and there's nothing limiting you. While there isn't always a need to be religious or spiritual. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. 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. Spiritual well being is a critical factor in maintaining your health. and you. While you can't take away everything in your life that causes stress. It can help you to tackle even challenging tasks with more ease and with success. 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. Not only does it pull you down through causing large amounts of emotional trauma. mental turmoil and even times when they are so stressed that they can not function properly. but it also causes all types of physical problems for those struggling with it.
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. For the most part. . Do you hate the life that you are leading. or are eating whenever you feel like it. 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. While food never used to be so readily available.Yes. now. Do you struggle to make the goals that you set for yourself? 4. then you should be considering the vast number of mind fitness needs you may have. Improving the fitness of your mind not only improves your daily life but increases your longevity. For many millions of people. Do you have physical pain that is not the result of an injury? This could be stress related! 2. it hurts to hear but just like your body goes through illness. this is one of the prime reasons that they are overweight or unhealthy in their diets. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. 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. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. To determine where you stand in mind fitness. Be honest. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. While you may not want to do this. too. stress and angry often? What does it feel like and how intense does it get? 5. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. Emotional eating is eating when things go bad. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. consider this scenario that happens over the span of time. It's easy to go to the food to get the satisfaction that you need. For example. your mind can be struggling at the same time. although you may not realize it. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. If you have trouble sleep. Do you feel anxiety. 1. Yet this is a dangerous situation.
you almost purposely make the situation worse by eating bad.You begin by getting stressed at work. it's also one of the worst things you can do for both your physical and your mental health state. you find yourself in even more problems. As your self esteem drops. You are a failure. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. . is to recognize that there is a connection between the way that you feel and the way that you eat. yet if left intact. the pounds are creeping onto your hips. You aren't any good. You can't make the right decisions. You become upset at yourself. and you'll see differences in the way that you feel and the way that you see the world. fatty lunch. In fact. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. 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. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Now. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness.. A health self esteem is one that's confident but not overly macho. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Incorporate as many of these things into your life as you can.. Soon. Just look at you. Soon. In just a bit we'll talk about some of the ways that you can have good mind fitness. which includes emotional eating. 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.these are all things that people end up saying to themselves when they are emotionally depleted. you are not fitting well into your clothing. The first step in fighting the way that food makes you feel. you hate your job so much that the only thing that makes it feel better is eating something bad for you. You then find yourself dealing with pressure from the boss. Emotional eating is one of the hardest cycles to break. you didn't do the job right. though. You decide you need a big.. your self esteem drops.
how can you build a social network of people that you can rely on? Make time for those that you already have. 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. In part of that comes the fact that if you want to have family and friends you . ask what you could have improved on for next time. even when you don't pay attention to them otherwise. its fun to have people around too! But. Just putting on a beautiful outfit can make you feel good about yourself. "Hey. Build A Social Network A social network is a very important to your well being. Those that have people around them to support them do well in many more aspects of their lives. You should always strive for a lifestyle that's positive with those in your family and your friends. In addition. learn how to accept compliments and to take criticism. Getting away or even just finding time to play a board game is essential. that relationship alone will be one that you have to work on. Relationships take time and work. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time.Accept those. Let's face. whatever way is fun to you. Don't take friends for granted because they won't be there when you need them the most. Learn to take criticism positively. working through them and then letting them go. If your boss says that the job wasn't good enough. you need to be able to say. Then. work on improving them if you can and then do the best job that you can overall. take care of the way that they look and those that do things for themselves are the most confident people out there. both physically and mentally. Don't assume that they will always be there when you need them. Those that dress well. If you are married. That means taking on the challenges that come up between people. This allows your mind to repair damage and it allows you to improve your network of friends. 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. Commit to going out and having fun. Although challenging. Getting down on yourself because someone doesn't like the job you did isn't okay.
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. now you have it! You know what to do to make your lifestyle improved through these changes. but you have to do it! Stress is one of the largest problems in health today. or some other thing that really brings you happiness is necessary to have. If the situations that you are in provide you with high levels of stress. physical risks and puts your entire well being at risk for emotional breakdown. It hinders you throughout your life by causing unhealthy living situations. too. You'll feel good about life and your social network. 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. use your brain power! You don't have to do any type of exercise with your brain physically of course. 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. always keep yourself learning. You need to find something that you love to do. Stress affects your ability to function properly. For starters. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. it is important for you to find solutions to those problems. A hobby. . by relieving stress. To help remedy stress. Asking questions. but mentally you do! For starters. there are many things that you can do. Your Overall Mental Fitness Plan So.need to be a friend. Learning new things keeps the mind active and that means health. Managing Stress Its not easy job. a physical activity. allowing you to fend off Alzheimer's and other conditions like it. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. getting the answers and working at it helps to improve the brain's function. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. find an outlet.
but feeling good about yourself is a must for overall health. For example. 4.1. learn something new. mental and emotional benefits right away. Do things that are enjoyable to you. and physical fitness increases. Smoking. Make changes like these today and see results today. drinking and drugs. Improve them. but you may not realize the extent at which it takes to improve them. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Each decision you make throughout the course of the day plays a role in your fitness. 3. they are not everything. is a problem for your health and your ability to make it through the life you have. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Working on this is hard. . Improve your social network to reduce stress and to improve your quality of life. continuous learning and through challenges of all types. It also helps to make it through difficult times when you have someone by your side. Too Your lifestyle is the way that you live your life. There are no ifs about it. Lifestyle Fitness. 2. 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. You Are What You Do. 5. Keep your self esteem positive. If you can't think of anything. this one will be structured a bit different. Improve your stress levels and see physical. You probably already know the risks of what these things can do to your life. Drinking And Drugs Each of those three things. Unlike the other chapters. smoking will eat away at your lungs and will cause cancer. smoking. Improve your brain's fitness by challenging it through new adventures. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. It will cause cancer eventually in your lungs. Although each of these other elements that we've already talked about is very important parts of your lifestyle.
but the . You will find that your health increases. your body can repair the damage that you have done to your lungs. Some damage can be fixed through healing over time. To improve your fitness. Sleep Do you sleep ? No. If you are facing problems with insomnia or are struggling to get to sleep. This can only happen if you stop soon enough. 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. talk to your doctor about it. They aren't able to improve the level at which they can function and they make bad mistakes. Smoking and drugs are simply a no no. find a method to stop smoking and do it. You kill brain cells. 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. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. your energy increases. even if it is one of the hardest things you will have to do. Drinking and drugs are just as bad. Why is sleep so important ? There are actually several reasons. smoking is something that you can stop. you destroy your body slowly and methodically. others can't. sleep is the body's time to relax and to recoup what it's done all day.But. For one. though. you need to remove these problems from it. It's the time that your body heals from the exertions of the day. physical ailments hinder you more when you don't get enough sleep. your stress levels DO go down and you can feel better about the life you are living. When you quit early enough. To improve your lifestyle and to extend your life. refresh and give yourself the best chance at improving tomorrow. There may be an underlying medical condition that could be causing it. You need this time for your mind to. Those that don't get enough sleep are not capable of performing at their best physical or mental level. It's a time to restart.Rest is one of the most overlooked parts of an exercise regimen. Stress hurts more. you put your life at risk and you destroy the organs in your body. then you aren't getting the right amount of sleep for health. Your lifestyle fitness requires that you get quality sleep each night.
you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Body temperature has a huge effect on our ability to fall asleep. which is above the legal driving limit in most states. though. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Muscle adaptation and growth often occurs at night.096.build muscle. Working out in this state has its obvious downside. you should never work out after not sleeping the night before. • Don't drink a lot of fluids before sleep. your body is doing exactly what you have been asking it to do during your workouts . but if you go to bed on an empty stomach. • Try having a light snack before bedtime. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Just as you'd never head to the gym after drinking a few beers at your local tavern. Make sure this snack is light. your lack of muscular coordination places you at a much higher risk for injury. it can distract from your ability to fall asleep. Lack of sleep can have an intoxicating effect on your body. For starters. but you'll have to use the bathroom more often as well which will disturb your sleep. Some people disagree with this theory. • Establish both a regular sleep cycle as well as a pre-sleep routine. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. During the suspended state of animation you are in. This will help you signal your body that it's time to think about resting. According to the Journal of Applied Sports Science. you start to feel sleepy. • Keep your bedroom dark and cool. . Not only will the caffeine keep you awake. • Get at least eight hours of quality sleep per night. If you work up a sweat before trying to sleep. You're better off waiting until the next day when your body has been given proper rest. Try having some white noise in the room like a fan running.reality is it is actually a quite important principle. especially tea or coffee. As your body temperature lowers.
your marriage.While your body is sleeping. but the majority of this happens while the body is at rest. • Don't eat before bed. . there are many ways that you can overcome them. • 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. As you know. • Don't do stimulating things before bed such as watching television or working on a project. Just as sleep will give you more energy. at least two hours beforehand. healthy lifestyle. growth hormones are also released. This is what makes you grow. Just think of the role that money plays in your everyday life. If you are having problems with sleeping. During a workout. and even your physical health. your home life. Growth hormones are very important in increasing muscle mass. You worry about money and end up facing financial hardships that move into your work life. A majority of growth hormones are also released when the body is in the sleep state. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. but it really can be. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Your body can recover and repair any damage you did during the day while you are at rest. your body's synthesis of protein increases. stress causes a wide range of health concerns for your body. Money is one of the largest causes of stress in people every single day. but it is something to make part of your overall guide to living a long. it is also vital in helping your body recover and ultimately grow like you want it to.
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.
These are only a few resources you can check out as you begin your body building quest. You will find a whole new world opening up around you! . • www. The Internet is another invaluable resource for body building information. • www. Ask around when you are in the gym.Nothing can really compare to personal advice and guidance.bodybuilder.abcbodybuilding. and it will open you up to all sorts of insights into this great sport. Here are a few you should really check out: • www. sample workout plans. but it's free. You will get the most information by joining their website. 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. contest schedules and results. where to find supplements. You will find more information than you could have ever hoped for on this website including tips on nutrition.com This is another super website where you can find tips and tricks about how to maximize your workout. and ways to prepare yourself for competition. In researching this book. or network with others in social settings. Look around you and find what works for you.getbig.com This site is nothing less than amazing. this author depended on several of these websites for information.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. as well as pictures of people who have made amazing transformations through a body building program.
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