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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.
Really. it became something that you didn't think twice about. If it isn't taken care of. When the machine is neglected either in part or in the whole. is well maintained for many years. You'll learn many things that you'll be able to implement immediately to start experiencing success. but remember that fitness is something that you can get into the habit of doing which makes it easy. weeks.That's what gives me the POWER to SUCCEED. and even years off of your life when you don't take care of your machine (your body. When each part of the machine is cared for. it will last many years longer. then the machine won't run well and eventually won't run at all. Well I can go on about the benefits of fitness and will do so later in this book. but when you look at this as your body.) Fitness is about SURVIVAL. Let's make fitness fun. Do you worry about brushing your teeth today? No. For most. you are shaving away days. once you learned how to do it. trust me on this from a guy that used to smoke two packs of cigarrettes per day. it can be that simple to be healthy. If a car. Sorry if I sound overly patronising. .Imagine walking alone at night and really feeling safe because you are physically strong. this will be something different. it is a matter of staying healthy as long as possible. for example. because it's a habit. You may ask. everything but so long as I am still fit and strong and healthy . then. you cut several years off the life of the car. then. Imagine having a greatly increased sex drive. When you were learning how to do them. Others may be recovering from an illness or injury. You could take all of my money. for example you don't change the oil in it. Others may need a certain level of fitness for their employment. You learned to put your clothes on. Your body is designed to work as a machine. all of my friends. That's what we want you to think of when you think of fitness. That's costly to you. the entire machine works the best that it can. Fitness is not something that you have to struggle with. But. "What am I staying in shape for?" To each person. When you were three you were probably taught to brush your teeth. you likely hated it. Fitness is a term that is used to help define the ability to stay in the best physical shape. Fitness is an essential part of life.
Our first goal is to determine where you stand right now. In fact. the first weeks of learning to be fit and staying healthy will be the hardest. but it may hurt your ego a bit to do it. . you'll see that fitness can be easily mastered by you.Overcome the initial procrastination. For me it's a bit of belly fat. if you have the will power to save your life by sacrificing for just a few weeks. You will be sore and tired. 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'll dread it. Don't worry. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You just can't give up what you love. Granted. it's an important first step. That's not true. The same applies to experienced athletes that must alter or increase the training in a specific area . You'll find excuses about not doing it. this is painless. IT WONT BE EASY AT FIRST. It's just something that you do. What do you see? If you are unhappy about any part of your body or training. Nevertheless. You'll claim that getting fit is just too hard.
but it needs to be in a certain range to be healthy. There are several tools that you need to use to determine your health level currently. You can find calculators for many of these available to you free of charge on the web. You need this number to be there. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. The higher this number is. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. Its important to do this to more firmy establish and prioritise your fitness goals. Experinced athletes should also do a realistic self review . the more prone to health risks you are. You need to use them to understand exactly where you stand right now. this is generally 120 to 139/80 to 89. For adults.Here are some questions for you beginners to ask to determine where you stand right now. . Ask your doctor where your blood pressure is.this is part of the goal setting process. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. You need to begin by understanding that change needs to happen.
start by getting through these basic first steps. ideally. But. causing difficulty for each organ there. your ideal weight is the weight that you should be. Beginners . . One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. there's much more for you to consider. Your waist is important because it is the indication on your body of your potential health risk.What To Start With To get started with fitness.• Ideal Weight: In comparison to your height and body structure. In effect. the fat here is likely to be what kills you. Your kidneys. if you are overweight. The fat that is here will push into your body. Those that have a larger midsection are most prone to health risks. This is an important piece of information because of how vital it is to your health. your lungs and even your heart are suppressed. Those that have a large midsection are the most prone to heart problems. These three things are critical elements for you to take into consideration when considering where you stand right now.
Pull up your shirt. Calculate your BMI. Determine that you are healthy enough physically to begin improving through diet and exercise. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Set your goals. 5. and to work on first. . to improve on. It's going to come down and that will be quite rewarding! 4. Determine what's important for you to maintain. This will be your indication of your weight loss and health improvement. Stand up straight. suck in your gut and measure at your belly button all the way around using a tape measure. 2. Do it the same time and same way every time you weigh yourself.1. not at your doctor's office. Do this at home on a well programmed scale. Measure your waist. your heart rate as well as any other important factors he may be interested in you improving. Get your weight. Write them down and post them in several locations in your home. Meet with your doctor to talk about your overall health. 3. Ask him for measurements of your blood pressure. You need this to see just how unhealthy you are currently.
People with some experience under the belt will need to examine their flexibility. high cholesterol as well as other concerns even though they aren't technically overweight. Throughout this book. For others. There's much to learn and improve on for most of us. If you don't think that you need to lose weight. I got into it because I was a drug addict. By understanding where you stand on these factors above. But. fitness is not just about weight loss. Therefore. that's great! You are one step closer to being healthy.Now that you have this done. you can begin to improve your health. Cardio Vascular fitness level. With fitness everyday is a new beginning so you can always review your progress and set new goals. or giving up some addiction or bad habits. Although many people start looking into fitness because they want to lose weight. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. strength etc. For me the impression made in the initial months was very strong because I made much progress in this time. that's not to say that you don't have health problems beyond that level. inflamation syndrome. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. For others it will be less dramatic. Many people are still at risk for high blood pressure. What You Will Learn So. I'll point you in the direction of improving your overall health. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . that will mean improving other qualities of your life. I was very ill and thin. For many that will mean losing weight. you need to take into consideration the fact that overall health is in fact important to improve.
it doesn't do much good if you don't eat the right foods. While your body must be maintained as much as possible for health. help you to understand where you are and then help you to get to the goals that you have. Throughout each of these aspects. we mean making sure you are emotionally and mentally fit. we'll tackle what the healthy standard is.some say they only need 4-6 hrs. They used to tell us alot of bull that 6 hrs is sufficient. But giving up serious vices is not easy and you are well advised to get professional medical advice. though. With your mind fitness. Emotional stability is critical to overall health. When i was in the army they were very keen on sleep deprivation. I know your situation. we'll teach you how to improve your life through easy. Those with eating disorders can also benefit from physical conditioning. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Most of us need 7-9 hrs sleep everyday. I say hogwash and current medical research says the same. Since your body is likely to be your largest factor impacting your life. each aspect is just as important as the next. the goal is to improve your stress level. Remember. Many of you will be fighting with some bad habits. Because each plays a role in your overall health. . ways. I normally need 9 if I'm training and eating heavily. isn't enough if you aren't eating the right foods even if you are losing weight. Sure you can function on less or more. but 7-9 hrs is optimal. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. General Health: First things first. Namely alcohol. we will start there.Each of these aspects is very important. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. That means insuring that your overall life is healthy in regards to the life that you lead. With lifestyle fitness. Losing weight. for example. 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. and even fun. Its simply not true. GET ENOUGH SLEEP !!! Sleep . 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. smoking or drug use. especially of course if you are too fat. The longest i went without sleep in the army was 5 days and 4 nights .
if its unhealthy. the time has come to improve the way that machine is working. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. actually. get 7-9 hrs sleep every night. This is so you can see the improvements in coming weeks and months. I recommend you go to a good doctor and just get a general check up. In fact if you are looking at changing your body composition I dare you to do before and after shots. Stress and recuperation are also critically important and are covered in another section of their own.So. give up the vices like drink and smoking. Your body is a well designed machine. Your lungs supply your heart with the necessary oxygen. Not only will you feel great but you will have medical proof. delivering fuel to it so that it can perform its duty. . Each part of your body functions well because of the support that other parts play. I cover diet in another section because its very important. This means physically. even those things that you don't think about doing like your heart beating and your lungs breathing. Change your diet . Your brain keeps everything working. Your heart pumps oxygen rich blood to each cell in your body.
What's Healthy? As we mentioned early. too. your body can't maintain a healthy muscle mass. That way. this could be a potential problem that needs to be considered. It would store food in fat so that when there wasn't enough food available. you should address these specific concerns.Go to the library and read as much as you can on health and physiology. Keep a log of this information so that you can see your progression. Your muscles are necessary for functioning but they have been built to be used. it's important for you to know where you stand health wise. What some people don't realize is why their body has developed as it has. While your diet is something for the a later section. Where Are You at? As we've mentioned. Your job is to give your body what it needs to continue to perform correctly. If you are overweight. You cant do that without the information in your head and I cant teach you everything in just one book. Well back in the time of the cave man. If you don't work hard. your arms or anything else. too. You should weekly weigh yourself. we need to address your body's ability to do what it needs to through being physically capable. the same day at the same time each week. Your weight. it goes further than this. You may not physically be able to exercise . you need to take into consideration the vast number of measurements that we've already taken. Yet. to know what level of fitness your body is in. these fat reserves could be used. not to sit idle. you can improve your overall health and then improve upon your situation by knowing how to. your neck. your blood pressure and your body mass index are good indications of your overall health. Your body is used to providing your muscles with the fuel that they need to work hard. You should understand how well your body is working. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. chances are good that your heart has been affected by it. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. If you have problems with your legs. That means taking the measurements that we've listed. You shouldn't skip this step. Talking to your doctor is a great place to start when it comes to determining your overall health. the body had to do what it needed to so that you could stay alive.
personal trainers are making a tidy living helping people stay fit. the sport of body building has been around for quite some time. the man known as the "father of bodybuilding". Now. its going to improve. Understanding where you are is difficult for many at first. that's a great sign. He became so successful.to a certain level. Gyms are big business. In actuality. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. pains or weight problems. 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. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Even an overall fit person can often improve their body's fitness through improving their body's makeup. even if you aren't overweight. but remember your body is built to be used. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. This competition was the basis for many . 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. Exercise is something that some people hate and others love. not to sit in a chair at a desk all day. Using your muscles and strengthening them are vital to improving health and fitness. If you aren't having any physical limitations. But. but it will get easier. In the late 19th century. one step at a time. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Our overall plan to improving your body's fitness level is through exercise. It's a hard realization. Again. look at your body in other manners to determine what you can improve on. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. and body building supplements are at an all-time level of performance. it's not the permanent solution. he created several businesses around his fame and was among the first people to market body building products bearing his name. chances are good that you aren't getting enough exercise and fitness into your life anyway. coupled with the other fitness elements later throughout this book. As he became more popular. Its not easy thing to do at first.
nothing will compare to actually getting to the gym and lifting those weights. but you'll need some information first. In 1970. . stronger. and the sport has evolved into a real competitive arena. men around the world were inspired to become bigger in their physique. and body building equipment evolved into an effective means for working muscles in ways never thought of before. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. Of course. and more aggressive in their behavior. Olympia competition that remains the most popular body building contest to date. Training techniques were improved.others to follow including the Mr. you heard of him right ? Through the years. nutrition was focused on more than ever. When World War II broke out. there can be a lot to learn. body building has just grown in popularity becoming almost an obsession for many people. This book will guide you through some of the basics to get you started. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. Women have started to take an interest in honing their bodies.
anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. By training. Components of Fitness Physical fitness is the ability to function effectively in physical work. Deeply tied in with all of this are your biocemistry and your nervous system. 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. But its a nerve reflex that prevents you. Your workout routines. Especially with the training and recuperation. By balancing your training and recuperation you can optimize your biochemistry. supplimentation and recuperation should all fit in with your optimal body routine. Anerobics can aid the cardio system and reduce fat. consider this . Nothing else. If done in the right way the two are complimentary. Your body works with a natural cyclic rythym. diet. Aerobics can improve muscle function and growth. The three things of most interest to us in biochemistry are nutrients. then there is anerobic which is great for muscle and bone growth and strength. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. training. The nervous system prevents this from happening (thank heavens). After a while you will develop a natural sense for this. But you can raise one leg out to the side at 90 degree's i bet (everybody can). If you can do it with one. Well guess what. Diet also has a significant influence over biochemistry.Exercise Physiology Lets cover some basics about physical training.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. 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. and other activities and still have enough energy left over to handle any emergencies which may arise. hormones and waste products in the blood such as lactic acid.can you do the splits ? Probably not. The nervous sytem is quite remarkable. There is aerobic training which is best for cardio respiratory improvement and fat loss. . The components of physical fitness are as follows: Cardio respiratory endurance .
The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. To achieve a training effect. progressive training. Appropriate training can improve these factors within the limits of each athletes potential. a person must exercise often. elbow. Flexibility . Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. detracts from appearance.Muscular strength .and following a good diet.the greatest amount of force a muscle or muscle group can exert in a single effort.the amount of body fat an athlete has in comparison to his total body mass. . sleeping. and Type. knee) or any group of joints through an entire. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. The principles of exercise apply to everyone at all levels of physical training. Intensity. normal range of motion. Body composition . Muscular endurance .the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. muscle power. Infrequent exercise can do more harm than good. and negatively affects one's health.the ability to move the joints (for example. Factors such as speed. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. eye-hand coordination. and eye-foot coordination are classified as components of "motor" fitness. One should strive to exercise each of the first four fitness components at least three times a week. Regularity is also important in resting. "FITT" Regularity. from the Olympic-caliber athlete to the weekend jogger. reduces performance. Excessive body fat detracts from the other fitness components. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Progression. Time. agility.
to obtain maximum gains in muscular strength. it does not improve a 2-mile-run time as much as a running program does. Providing a variety of activities reduces boredom and increasesmotivation and progress.since overemphasizing any one of them may hurt the others. Ideally. For example. then I do my weight training and perform stretches between my weight exercises. for example. Training must be geared toward specific goals. strength. a program should include activities that address all the fitness components. Thus. however. Variety. and Type. Personally I have a cardio workout at the warmup stage. FITT Factors Certain factors must be part of any fitness training program for it to be successful. 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. especially when training for strength and/or muscle endurance. time. Specificity. Overload. Although swimming is great exercise. The acronym FITT makes it easier to remember them. and flexibility should be performed each week to improve fitness levels. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. at least three exercise sessions for cardio fitness. with only one session each of cardiorespiratory. . The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Time. athletes should have at least three strength-training sessions per week. You will find that you can experiment and find the optimal routine for your metabolism. To be effective. muscle strength. Another way to allow recovery is to alternate the muscle groups exercised every other day. goals and motivation.you must strive to conduct 5 days of physical training per week.Balance. Three physical activity periods a week. These factors are Frequency. For optimal results. and flexibility training will not improve any of these three components. athlets become better runners if their training emphasizes running. muscle endurance.Intensity. Recovery.
In the first week. the greater the intensity of the exercise. INTENSITY Intensity is related to how hard one exercises. Wednesday. Depending on the time available for each session and the way training sessions are conducted. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. you may also choose to run on Tuesday and Thursday. The more energy expended per unit of time. The following training program serves as an example. and Friday. Stretching exercises are done in every training session to enhance flexibility. . Such programs. For example. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. However. Wednesday.and Friday are devoted to cardio fitness. Unfortunately. Significant changes in cr fitness are brought about by sustaining training heart rates in the range of 60 to 90 percent of the heart rate reserve (HRR). Wednesday. a five-day-per-week program is much better than three per week. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. During the second week.With some planning. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. and Friday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. 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. it is the factor many units ignore. will help keep you super fit. By training continuously in this manner. if you have a hard run on Monday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. Monday. and Tuesday and Thursday are devoted to muscle endurance and strength. and those that exceed 90 percent HRR can be dangerous. all components of fitness can be developed using a three-day-per-week schedule. when coupled with good nutrition. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. and cardio fitness is trained on Tuesday and Thursday. However.
Using the THR method lets them find and prescribe the correct level of intensity during cr exercise.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. and. resting heart rate. if he is in excellent shape. he can determine which percentage of HRR is a good starting point for him. an appropriate THR or intensity can be prescribed. If a athlete knows his general level of cardio vascular fitness. A athlete determines his estimated maximum heart rate by subtracting his age from 220. one can be sure that the intensity is enough to improve his cardio fitness level. a 20. To compensate for this. For example. . Percent HRR Method A more accurate way to calculate THR is the percent HRR method.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). A person using this method may exercise at an intensity which is not high enough to cause a training effect.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. With this information. if he is in excellent physical condition. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. a person who is in poor shape should exercise at 70 percent of his MHR. if he is in relatively good shape. he could start at 85 percent of his HRR. at 70 percent HRR. the THR is figured using the estimated maximal heart rate. For example. the group run will be too intense for some and not intense enough for others. As a result. and relative conditioning level. if he is in poor shape. at 80 percent MHR. at 90 percent MHR. at 60 percent HRR. By determining one's maximum heart rate. graphic$$$$$$ Percent MHR Method With this method. if he is in reasonably good shape. graphic$$$$$$ When using the MHR method. Thus. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. and. one must compensate for its built-in weakness. One's ability to monitor the heart rate is the key to success in cr training.
and the heart rate will have leveled off.7 BPM is rounded off to give a THR of 161 BPM. particularly if they cannot find more than 20 minutes for cr exercise. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. a THR of 160. (See Figure 2-1 C.70) before it is multiplied by the HRR.second period. an adequate level of fitness.83 or 27) if he is exercising at the right intensity. muscles. This will let him determine if his training intensity is high enough to improve his cr fitness level.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. 160. At this time. (See Figure 2-lB. or to see if one is within the THR during and right after exercise. When the calculations produce a fraction of a heart beat. he should know his THR (the heart rate at which he needs to exercise to get a training effect).7.70 and 131 is 91. the athlete should get a count of 27 beats (161/6= 26. the product obtained by multiplying 0. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. These arteries are located to the left and right of the Adam's apple. and immediately after exercising. . In summary. he must exercise harder to increase his pulse to the THR. Thus. During the 10. When 91. Exercising at any lower percentage of HRR does not give the heart. place the tip of the third finger lightly over one of the carotid arteries in the neck. (See Figure 2-1A.) During aerobic exercise. the percentage (70 percent in this example) is converted to the decimal form (0. He should count his pulse for 10 seconds. as in the example. To determine the RHR. and lungs an adequate training stimulus. or maintain. then multiply this by six to get his heart rate for one minute. the body will usually have reached a "Steady State" after five minutes of exercise.7 is added to the RHR of 69. In this case. If his pulse rate is below the THR. Before anyone begins aerobic training. For example. the athlete should monitor his heart rate.) Yet another way is to place the hand over the heart and count the number ofheart beats.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.7 results. As shown. use the THR of 161 BPM figured above. the value is rounded off to the nearest whole number. The result is then added to the resting heart rate (RHR) to get the THR.
an athlete can easily find his own THR just by knowing his age and general fitness level. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. He should check his exercise and post exercise pulse rate at least once each workout. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. your body will work to improve its function by improving how much work your heart can do. . the athlete must train for at least 20 to 30 minutes at his THR. Walking is a great place to start. or duration. multiplied by six. It is inversely related to intensity.If his pulse is abovethe THR. talk to your doctor. If he takes only one pulse check. refers to how long one exercises. He should count as accurately as possible. 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 less intense the activity. A athlete who maintains his THR throughout a 20. • Start with basic aerobics and work up as your tolerance increases. since one missed beat during the 10-second count. To find out if you have any limitations. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. he should do it five minutes into the workout. the shorter the time needed to produce or maintain a training effect." This method relies on how difficult the exercise seems to be. Here are some tips for you to get in aerobic training. If not. To improve cr fitness. The more intense the activity. Using this figure. the longer the required duration. Another way to gauge exercise intensity is "perceived exertion. gives an error of six BPM. In this type of training. a 40-year-old athlete with a low fitness level should. then start with a basic program. during aerobic 70 percent HRR. TYPE First we will discuss aerobic training. TIME Time. For example.
. SECONDARY (Done with partners or opponents of equal or greater ability. .Skiing (cross-country). . playing your favorite sport.Swimming. You should try to increase this to 30 minutes three times per week.Rope skipping. bike riding. running.Stair climbing. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .Road marching. .Exercising to music.Rowing. They must also be of sufficient duration and intensity (60 to 90 percent HRR).• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. Your goal is to start with 10 minutes of continuous aerobics three times a week. • Move on to more aerobic style exercises.Walking (vigorous).Bicycling (road/street). . -Basketball (full court). -Tennis (singles). Swimming.) -Racquetball (singles). . .Jogging. .Running. and other physical activities are perfect for aerobics. . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. as soon as your body allows for it. elliptical machines. though. . -Handball (singles). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Bicycling (stationary). . .
help prevent injuries. However. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. knees. The most common injuries result from running and occur to the feet. he should do two things: 1) gradually buildup to running that frequently.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. The faster the run.) The toes point straight ahead. Some athletes may need instruction to improve their running ability. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. Proper warm-up and cool-down. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. A well-conditioned athlete can run five to six times a week. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. The arms swing naturally from front to rear in straight lines. and. the faster the arm action. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. to do this safely. and the feet strike on the heel and push off at the big toe. INTERVAL TRAINING Interval training also works the cardiorespiratory system. but can also be a major cause of injuries. I prefer the rowing machine as It can avoid injuries associated with running. 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. and legs. (cross-body arm movements waste energy. ankles. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . The elbows are bent so the forearms are relaxed and held loosely at waist level. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Besides learning running techniques.
hiking.) Thus. the pace for an interval training workout is calculated as follows: Step 1. twice the length of the work-interval periods.relatively short time and increase his running speed. Using a 2-mile-run time of 1600 minutes as an example. Step 2.) Step 3.1 to 4 seconds = 1:59 to 1:56. 56 seconds (1:56) for each 440-yard run. 2. In interval training. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. therefore. bicycling. swimming. and his estimated pace for 1 mile is one half of this or 8:00 minutes. (2:00 minutes . rowing. 59 seconds during interval training based on the athlete's 16:00. These recovery periods. Determine (or estimate) the actual 1-mile-race pace. Using the work-interval time for each 440-yard lap from Step 3. Recovery periods. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. 56 seconds to 1 minute. 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.mile run time. 52 seconds long (1:56 + 1:56 = 3:52). In this way. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. If a athlete's actual 1-mile-race time is not known. (8:00 minutes/4 = 2:00 minutes per 440 yards. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. will be 3 minutes. This type of intermittent training can also be used with activities such as cycling. 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. each 440-yard lap should be run in 1 munute. The athlete's 2-mile-run time is 16:00 minutes. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. Using the time from Step 1. He does this repeatedly with periods of recovery placed between periods of fast running. . it can be estimated from his last APFT by taking one half of his 2-milerun time. the energy systems used are allowed to recover.
Follow each 440-yard run done in 1 minute. Because of the intense nature of interval training. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. If he responds well. the heart rate usually falls to around 120 to 140 beats per minute. For each second of work. Each 440-yard jog should take twice as much time as the work interval (that is. he should do it once a week. monitoring THR and using it as a training guide is not necessary. another type of cardio vascular training sometimes called speed play. Thus. After a athlete has reached a good cardio vascular fitness level using the THR method.rest ratio is 1:2. As a result. As with any workout. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. he may do it twice a week at the most. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. athletes should start intervaI workouts with a warmup and end them with a cool-down. there are two seconds of recovery. 56 secons by an easy jog of 440 yards for recovery. As with any other new training method. the athlete varies the intensity (speed) of the running during the . his recovery is quicker. 3:52). refer to Table 2-1. As the athlete becomes more conditioned. At first. He may also do recovery workouts of easy jogging on off days. 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. he should be ready for interval training. with at least one recovery day in between. FARTLEK TRAINING In Fartlek training. the workto.This can be done on a 440-yard track(about 400 meters) as follows: 1. interval training should be introduced into his training program gradually and progressively. 2. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. It shows common 1 -mile times and the corresponding 440-yard times. During the recovery interval. Because the heart rate is not the major concern during interval training.
These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. When ready. In Fartlek training. over hills. At first. Their drawback is that they require special equipment and facilities that are not always available.workout. . The unit is divided into ability groups using 2-mile-run times. It can be used as both a physical conditioning activity and a competitive event. the distance should be one mile or less. athletes should start slowly and progress gradually. bicycling. The speed and distance can be increased gradually as the athletes' conditioning improves. neither the running nor recovery interval is timed. Swimming. through woods. they may use other activities as supplements or alternatives. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. many runners prefer Fartlek training to interval training. It consists of running a certain distance on a course laid out across fields. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. It should then be gradually increased to four miles. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. As with all exercise. The object is to cover the distance in the shortest time. depending on the terrain and fitness level. However. Each group starts its run at the same time. he starts with very slow jogging. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. For these reasons. Cross-country runs have several advantages: they provide variety in physical fitness training. and they can accommodate large numbers of athletes. Those who add non-running activities to their training may not improve running ability as a consequence. the athlete varies the intensity (speed) of the running throughout the workout. or on any other irregular terrain. Instead of running at a constant speed. he runs hard for a few minutes until he feels the need to slow down. In such cases. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. At this time he recovers by jogging at an easy pace. and the running is not done on a track. Alternate Forms of Aerobic Exercise Some athletes cannot run.
walking. Partial support of body weight by the water. a athlete should set his THR about 10 bpm lower than while running. one's THR should be lower than while doing the other forms of aerobic exercise.SWIMMING Swimming is a good alternative to running. which minimizes lower body stress in overweight athletes. running. This is because. It is used to supplement running and develop upper body endurance and limited strength. By modifying their THRs in this manner while swimming. For example. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. cycling. if needed. compare it with his THR and. etc. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. tread water. The swimmer should start slowly with a restful stroke. rope jumping. Thus. cross-country skiing. After five minutes. For injured athletes. adjust the intensity. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. he should stop to check his pulse. Some advantages of swimming include the following: Involvement of all the major musclegroups. CYCLING . Body position that enhances the blood's return to the heart. in swimming.g. the heart does not beat as fast as when doing the other types of exercise at the same work rate. Compared with all the other modes of aerobic exercise presented in this manual (e. Non-swimmers can run in waist-to chest-deep water. in order to effectively train the cardio vascular system during swimming. Together these activities combine walking and running with moderate resistance work for the upper body. They can also do calisthenics in the water. athletes will help to ensure that they are working at the proper intensity. and do pool-side kicking for an excellent aerobic workout.) in swimming alone..
unless walking is done for a long time at the correct intensity. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. 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. It is enjoyable. . athletes can bicycle outdoors or on a stationary cycling machine indoors. Athletes can alter the cycling intensity by changing gears. As the walker's fitness increases.Cycling is an excellent exercise for developing cardio fitness. requires no equipment. A simple way to increase walking speed is to carry the arms the same way as in running. WALKING Walking is another way to develop cardiorespiratory fitness. He can increase the intensity by adding hills or stairs. After about three months. the athlete can vary the speed and resistance and use periods of active For swimming. Dis. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. and causes few injuries.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. he should walk 45 to 60 minutes at a faster pace. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. a athlete recovery at low speed and/or low should set his THR at resistance. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. However. adding hill Cycling should be work. it will not produce any significant cardio vascular conditioning. and increasing velocity. The heart rate should be monitored to determine the intensity. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). For interval training.
Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. and the frequency and duration of rest periods. Some runners use it as a substitute for running during bad weather. and the time spent jumping should be increased as the fitness level improves. however. The work load is determined by the difficulty of terrain. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. these . Rope jumping. Although some regions lack snow.on country roads. Some of movement of the arms the highest levels of aerobic fitness and legs. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. The action is similar to that used in brisk walking. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. However. It requires little equipment. and poles often obtainable from the outdoor recreation services. is easily learned. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. boots. A beginner should select a jump rope that. the pace. when doubled and stood on. endurance. reaches to the armpits. one form or another of crosscountry skiing can be done almost anywhere . squash. may be done almost anywhere. They should attain and maintain their THR to ensure a training effect. and is not affected by weather. and in parks and forests. Cross-country skiing is easy to learn. with skis. and the intensity may be varied as in running. and racquetball) involve bursts of intense activity for short periods.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. golf courses. developing ever measured have been found in muscular and cr cross-country skiers. open fields. Equipment is reasonably priced. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination.
sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Progressively working against resistance will produce gains in both of these components. and it can be totally individualized to every fitness level by varying the frequency. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. and duration. There is no prerequisite skill. Warm-up and cooldown stretches should be included in the aerobic workout. One can move to various tempos while jogging or doing jumping jacks. Workouts can be done in a small space by diverse groups of varying fitness levels. Although muscular endurance and strength are separate fitness components. If played vigorously each day. . 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. In addition to cardiorespiratory fitness. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. or many other calisthenics. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. bodybuilding athletes need a high level of muscular endurance and strength. intensity. jumps. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. hops. challenging activity that combines exercise and rhythmic movements. they are closely related. It is a motivating. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. If strengthening exercises are included. Because running increases endurance. it helps improve performance in racket sports. but the reverse is not necessarily true. they may be an adequate substitute for lowlevel aerobic training. the workout addresses every component of fitness.
you do want to develop lean muscles that are strong and therefore healthy. too. Muscular Contractions Isometric. With strength training. for example.Strength Training Along with aerobic training. while not precisely controlling the speed of movement. allowing you to lose weight faster. Strength training is essential because it allows you to improve the way that your body works. They are able to be used easier. sit-ups. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. Isometric contraction produces contraction but no movement. They are described here. you will be able to move flabby muscles and fat into lean muscles. There are other resistance-training machines which. movements or even in accidents. strength training is a very essential aspect of making sure that happens. Now. Force is produced with no change in the angle of the joint. But. Isokinetic contraction causes the angle at the joint to change at a constant rate. . the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. at 180 degrees per second. This requires the use of isokinetic machines. You don't have to have bulging muscles. as when pushing against a wall. with less likelihood of being strained or hurt through your daily exercises. To achieve a constant speed of movement. Muscles that are strong are less likely to become injured.If you need to lose some weight. and the lifting of weights. affect it by varying the resistance throughout the range of motion. isotonic. Common examples are push-ups. Muscle burns through fat faster. you don't have to be a body builder here. you also need to consider adding strength training to your workout.
makes the muscle and connective tissue more susceptible to damage. Each type of contraction has advantages and disadvantages. Isotonic and isokinetic contractions have two specific phases . however. Exercise a joint and its associated muscles through its complete .the concentric or "positive" phase and the eccentric or "negative" phase. In the concentric phase (shortening) the muscle contracts. To obtain optimal gains. To understand the principle of overload. This is an eccentric (negative) contraction. Actually. may produce greater strength gains. During the lowering phase of the curl the biceps are lengthening. When a muscle is overloaded. or isokinetic contractions. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. so there is more muscle soreness following eccentric work. For example. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. isotonic. As a result. This is a concentric (positive) contraction. on the upward phase of the biceps curl.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. and each will result in strength gains if done properly. in return. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. This greater overload. The nature of the eccentric contraction. the biceps are shortening. it adapts by becoming stronger. it is important to know the following strength-training terms: Full range of motion. the overload must be applied thoughout the full range of motion. while in the eccentric phase (elongation) the muscle returns to its normal length. the muscle may be able to handle more of an overload eccentrically. whether by isometric.
When a muscle is overloaded by isometric. This is crucial to strength development. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. . A 10-RM is the maximum weight one can lift correctly 10 times. Set This is a series of repetitions done without rest. one repetition has been completed. it adapts by becoming stronger. isotonic. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. Similarly. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). 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. Muscle Failure This is the inability of a person to do another correct repetition in a set. or isokinetic contractions.
If one cannot do at least three repetitions of an exercise.Principles of Muscular Training To have a good exercise program. and variety. progression. However. Although the greatest improvements seem to come from resistances of about 6-RM. 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. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. OVERLOAD The overload principle is the basis for all exercise training programs. specificity. recovery. The exerciser finds and uses that weight which lets him do the correct number of repetitions. to develop both muscle endurance and strength. balance. if a athlete's 1 -RM is 200 pounds. after doing from 8 to 12 repetitions. For a muscle to increase in strength.) A better and easier method is the repetition maximum (RM) method. the resistance is too great and should be reduced. The weight should also not be too heavy. The weight should be heavy enough so that. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. the seven principles of exercise must be applied to all muscular endurance and strength training. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. This weight is the 3-7 RM for that exercise. an effective range is a 3-7 RM. This weight is the 8-12 RM for that exercise. multiply 200 pounds by 70 percent [200 X 0. to achieve enough overload. the weight selected should be heavier and the RM will also be different. he momentarily cannot correctly do another repetition. These principles are overload.70 = 140 pounds] to get 70 percent of the 1 -RM. the muscle must be overloaded. For example. regularity. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. (For example. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. . Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. For example. In other words.
Whichever RM range is selected. most athletes will benefit most from a resistance training program with an 8-12 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. . This is his 12+ repetition maximum (12+ RM). However. .) . If the workload is not progressively increased to keep pace with newly won strength. the athlete must always strive to overload his muscles. gains in muscular endurance will be greater than when using a 15-RM weight. The key to overloading a muscle is to make that muscle exercise harder than it normally does. To develop muscular endurance. it adapts by becoming stronger and/or by improving its endurance.Using any combination of the above. For example.Reducing the rest time between sets. when an athlete trains with a 25-RM weight. his RM should be determined from an analysis of the critical tasks of his sport.Increasing the speed of movement in the concentric phase. the greater the number of repetitions per set.Increasing the resistance. but the gain in strength will not be as great. With continued training. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. (Good form is more important than the speed of movement. When a athlete can correctly do the upper limit of repetitions for . Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. the greater will be the improvement in muscle endurance and the smaller the gains in strength. To optimize a athlete's performance. there will be no further gains. An overload may be achieved by any of the following methods: .Increasing the number of repetitions per set. . .Increasing the number of sets.
He should continue with that weight until he can do 12 repetitions correctly. 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 is violated and gains in strength are minimal. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. it is usually time to increase the resistance. These groups can be identified by doing a simple assessment. In this way. If the athlete's performance of a task is not adequate or if he wishes to improve. at the same time. Exercise must be done regularly to produce a training effect. but three workouts per week are best for optimal gains. He continues to work with that weight until he can complete all eight repetitions in each set. he feels the muscles on each side of the joints where motion occurs. For example. For most athletes. but when different muscle groups are exercised at each workout.the set without reaching muscle failure.12 RM). he ensures maximum carryover value to his chosen sports. strength training for the identified muscle(s) will be beneficial. RECOVERY . To improve his muscular endurance and strength. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. this upper limit should be 12 repetitions. if his goal is to do three sets of eight repetitions of an exercise. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. The athlete slowly does work-related movements he wants to improve and. Sporadic exercise may do more harm than good. The principle of regularity also applies to the exercises for individual muscle groups. A athlete can work out three times a week. He then should increase the weight by about 5 percent but no more than 10 percent. then increases the resistance by no more than 10 percent. if his plan is to do 12 repetitions in the bench press. REGULARITY Exercise must be done regularly to produce a training effect. the athlete must do resistance movements that are as similar as possible to those of doing the task. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. In a multi-set routine. in a given task.
For beginners. So for example. the legs. the legs can be trained with weights on Monday. the primary muscle groups should always be trained first in the workout. and it's okay to work out all three muscle groups in each workout. I recommend that you remain at this level for at least three months. The chest. the upper back and the thighs. There are also secondary muscle groups. when doing bench press. Someone at beginners level should work out all three main muscle groups. you will be training your shoulders and arms to some extent as well as the chest. .There should be at least a 48-hour recovery period between workouts for the same muscle group. on the intensity of the workout. and Saturday. Recovery is also important within a workout. Beyond this basic level of training. you may train your legs. and it is possible to have more than one day off or to put the rest days in between which ever days suit.the neck and the midsection. you begin training different sections of your body in each workout. Sample workout routines are provided for someone at this level of training. and Friday and the upper body muscles on Tuesday. Normally. Consecutive days of hard resistance training for the same muscle group can be detrimental. When exercising in this fasion. It's important to note that when training the primary muscle groups. For example. the recovery time between sets should be 30 to 180 seconds. Thursday. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. This is because when you train the primary muscle groups you also train the secondary ones. For example. You can move on to a four day routine. so that the same muscle or muscle group is not exercised on consecutive days. in part. The muscles must be allowed sufficient recovery time to adapt. Following this you would have a day off. but they should allow at least one days recovery and between workout days. Strength training can be done every day only if the exercised muscle groups are rotated. at this level. then you simply repeat the sequence once again. you're also training secondary muscle groups at the same time. Wednesday. MUSCLE GROUPS There are three main muscle groups. the arms. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. There should be at least a 48-hour recovery period between workouts for the same muscle groups. The recovery time between different exercises and sets depends.
When planning a training session. follow an overhead press with a lat pull-down exercise. If you go for a run on one day. If you do use too much weight. As a result. followed by the muscles of the upper back and chest. Activating one muscle results in a pulling motion. you can train your upper body. Most muscles are organized into opposing pairs. But training at this level is not recommended for basic or intermediate level athletes.Beyond the four-day routine are five and six day routines. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. For example. When you are ready for a day off. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). for example then the following day. Sequence the program to exercise the larger muscle groups first. For this reason. Split routines can also be used to integrate cardio training with weight training. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. in turn. It's always important to judge by the feeling in your muscles and your general energy level. as a result. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. 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. This technique helps ensure good strength balance between opposing muscle groups which may. BALANCE When developing a strength training program. then the smaller muscIes. . do not hesitate to take a rest and spend some time recuperating. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. they may not benefit very much from the workout. Personally. 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. I have seen this happen many many time's. The latissimus dorsi muscles will not be overloaded and. It is important to do exercises that work all the major muscle groups in both the upper and lower body. or pushing. For example. Examples of these workouts are given later. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. reduce the risk of injury. movement. If curls are done first. while activating the opposing muscle results in the opposite. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. There's little point in exercising at all if you only intend to do it for three months.
For example. Lifting too much weight forces a compromise in form and may lead to injury. abdominal. A poorly designed strength. low back. The athlete should periodically substitute different exercises for a given muscle group(s). There are also other factors to consider.then the arms.training program can be very boring. he can do squats with a barbell instead of leg presses on a weight machine. as this can cause dizziness and even loss of consciousness. The weight lifter should always do weight training with a partner. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. As long as all muscle groups are exercised at the proper intensity. safety. improvement will occur. he can switch to partner-resisted exercises or another form of resistance training. exercise selection. and phases of conditioning. 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. and neck. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . Correct breathing is another safety factor in strength training. who can observe his performance as he exercises. Also. or spotter. Each athlete must understand how to do each lift correctly before he starts his strength training program. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. for variety or due to necessity (for example. As a general rule. The athlete should never hold his breath. Breathing should be constant during exercise. and they may also produce better results. A natural tendency in strength training is to see how much weight one can lift. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. To ensure safety and the best results. when in the field). Using different equipment. However. changing the exercises. and altering the volume and intensity are good ways to add variety. both should know how to use the equipment and the proper spotting technique for each exercise. namely.
increasing strength is only secondary to someone that is serious about body building. For example. Usually eight wellchosen exercises will serve as a good starting point. only works the arm flexor muscles. the pull-down exercise produces motion at both the shoulder and elbow joints. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. 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. 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 concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. Also. For most people. The concentration curl. These exercises will be detailed in a following section. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. most of the exercises in the program should be "multi-joint" exercises. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. only involves the elbow joint.the floor. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. EXERCISE SELECTION When beginning a resistance-training program. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. They should include those for the muscles of the leg. and so forth. and not for . The exercise should provide movement at more than one joint. For example. especially beginners. This will help him train a greater number of muscles in a given time. low back. Power lifting is probably safer than an Olympic lifting. shoulders. an exercise like concentration curls for the biceps muscles of the upper arm. although an effective exercise. however. On the other hand. This is because the exercises have been selected purely for for their strength properties. but are good for developing strength. and inhale during the negative (eccentric) phase as the weight returns toward the floor.
He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. he should increase the weight until he can again do only 8 to 12 repetitions. This is very important. . P. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. conditioning. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Power lifting exercises will also be explained in detail in their own section. When he can do more than 12 repetitions of any exercise. During this phase. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. and with higher repetitions usually between 12 and 20 reps. and maintenance. A training is one particular form of circuit training. Circuit training is done with lighter weights. because the beginner must concentrate at first on learning the proper form for each exercise. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. By the end of the second week (4 to 6 workouts). joints. If he can do only seven repetitions of an exercise. he should use progressively heavier weights. H. if he can do more than 12. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. and ligaments. Several different circuit training routines will be given in this book.any traditional reason. During the second week. the weight must be reduced. Also less rest is taken between sets during the workout. the weight should be increased.
After an appropriate period of rest. Instead. the maintenance phase is used to maintain that level. set of that exercise is done in an equal or lesser time period. Although training three times a week for muscle endurance and strength gives the best results. The exercise period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. is required to reach and maintain peak fitness levels.This usually involves an increase in weight of about five percent. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. The use of timed sets. The emphasis in this phase is no longer on progression but on retention. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. As with aerobic training. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. recovery period. he does not need to do more than one set per exercise. ideally. It does not hold back the more capable performer by restricting the number of repetitions he may do. As long as he continues to progress and get stronger. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. As time goes on and he progresses. third. one can maintain them by training the major muscle groups properly one or two times a week. and so on. The maintenance phase should be continued throughout his career and. throughout his life. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. More frequent training. Maintenance Phase Once the athlete reaches a high level of fitness. a second. Three sets per exercise is the maximum most athletes will ever need to do. If he stops making progress with one set of 8 to 12 repetitions per exercise. . the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. unlike exercises performed in cadence or for a specific number of repetitions. however. This process continues indefinitely.
the best procedure to follow when doing a resistance exercise is as follows. the difficulty of the activity can be increased. and to be assured that all emergencies can be met. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. or by any combination of these. First. Then. feet-elevated. Following this sequence ensures that all major muscles are worked. This having been said. abdominal curls. close-hand. different types of push-ups (regular. and so forth) and sit-ups (regular. and so forth) can be done. When . Thus. abdominal twists. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. wide-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. As the athletes' levels of fitness improve. For this reason. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. At the same time. by increasing the number of timed sets performed. This is done by lengthening the time period of any or all timed sets. 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. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. by decreasing any rest period between timed sets.5 minutes. those muscle groups worked by the sit-up or pushup event. To add variety and increase the overall effectiveness of the activity. here is a very time-efficient way of conducting push-up/sit-up improvement. This ensures continued gains and minimizes boredom. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. and vice versa. perform a workout to strengthen all of the body's major muscles. a muscle endurance or strength training workout should not be designed to work exclusively.Timed sets can be applied to improving athlete's sit-up and push-up performance. Thus. a training regimen which exercises all be developed and followed. several of these will be given. To meet this goal. do timed sets to improve push-up and sit-up performance. as a general rule. or give priority to. when a athlete performs a workout geared to develop muscle endurance and strength. In this way. Below. This is because the muscles worked by those two exercises will already be pre-exhausted.
pay attention to how the athletes are responding. and their primary action. balanced workout. athletes must set goals for themselves. In the same way. graphic 3-6@@@@@@ . for the beginner. The beginning weight-training program will work most of the important. 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. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. When using timed sets for push-up and sit-up improvement. However. Major Muscle Groups In designing a workout it is important to know the major muscle groups. With this approach.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. where they are located. because of the nature of the situp. he should immediately drop to his knees and continue doing modified push-ups on his knees. several timed sets of push-ups can be done followed by several sets of situps. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. It is a good program for beginners and for those whose time is limited. During a timed set of push-ups. and make adjustments accordingly.performing this type of workout. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. To ensure a good. This applies when doing each timed set. The exercises should be done in the order presented. For example. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. Finally. as in any endeavor. athletes can before doing the other. This program also includes exercises to strengthen the neck muscles. this program may overwork some muscle groups. If this happens. Thus. and biceps curl. It has some duplication with respect to the lat pulldown. rest intervals must be placed between timed sets. for the more advanced lifter. For example. major muscle groups. or vice versa.
This can cause serious injury. . Exhale during the concentric (positive] phase of contraction. Again. or arch the body. Otherwise you can have a training partner to help with spotting. relaxed position (prestretched). and safety. and end the concentric phase in a fully contracted position. Always breathe when lifting. • Work with a low amount of weight first. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. then the smaller ones. you should add in ten minutes per day three times per week at least. lurch. you'll want to increase this number over time to at least 30 minutes per day three times per week.Here are some tips for exercising through strength training. This small investment of time and money will allow you to improve your overall muscle mass faster. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Do not twist. • Consider working with a physical trainer. and more effectively. With strength training. and return the weight to the starting position in a controlled manner during the eccentric phase. or with the correct equipment training alone is OK too. 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. Perform all exercises through their full range of motion. • Change up the exercises that you do so that the process is easy and fun. This helps to increase motivation. the intensity of the workout. Begin from a fully extended. and inhale during the eccentric (negative) phase. Accelerate the weight through the concentric phase of contraction. Exercise the large muscle groups first. Always use strict form. lunge. You'll enjoy it and you'll see improvement in the tone of your body quickly.
Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Ensure that every training program is balanced. As with all training. sandbags. However. athletes should warm up. cool down. or partners. situps. and single-leg squats are examples of exercises which use a person's body weight. For example. Progress slowly. but not more than 96 hours. three times a week. there are limits to the type of training that can be done. Concentrating on weak areas is all right. Sandbags may seem unusual but have some advantages. Never increase the resistance used by more than 10 percent at a time. The weight of the bags can be varied depending on the amount of fill. it is unreasonable to expect that all folks can use them on a regular basis. The availability of facilities may vary. 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.Allow at least 48 hours of recovery between workouts. but the rest of the body must also be trained. safety is a critical factor. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. They can improve an untrained athlete's level of strength. . Train the whole body. to let the body recover and help prevent over training and injury. follow triceps extensions with biceps curls. the result is largely the same. and follow the principles of exercise previously outlined. Pull-ups. Although many towns have excellent strength-training facilities. Exercise Programs When developing strength programs for people. dips. not just specific areas. to progressively overload his muscles. Whether the training uses expensive machines. the development of strength does not require expensive equipment. All that is required is for the athlete. pushups. Alternate pulling and pushing exercises.
This section will focus on weight training for body builders. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. The longer the partners work together. and rest. and foods are consumed with the intention to build the body's metabolism and increase mass.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Weight training uses a variety of specialized equipment designed to target specific muscle . More than one exercise per muscle group may be used. They must communicate with each other to ensure that neither too much nor too little resistance is applied. It is achieved through muscle conditioning. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. increased caloric intake. Weight training develops both strength as well as the size of skeletal muscles. the more effective they should become in providing the proper resistance for each exercise. the second half of each repetition as the exerciser returns to the starting position). It uses the force of gravity to oppose the force generated by muscles through contraction. Workouts are designed to focus on certain muscle categories. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Following are descriptions and illustrations of several PREs. the negative part of each exercise should take at least as long to complete as the positive part. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. weight training. As a general rule. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. The speed of movement for PREs should always be slowand controlled.
dumbbells. they are both similar to each other. Different weights will give different types of resistance. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. I find I can concentrate better working out by myself. sets. EXERCISES . Some of your muscles might be naturally stronger than others. Equipment used in weight training include barbells. the overall tone of that muscle will grow over time. Building up slowly allows muscles to develop appropriate strengths relative to each other. 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. Weight training is one type of strength training using weights as the primary force to build muscle mass. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. tempo. When your muscles are resisting a weight. These trainers can suggest specific workouts for you to begin with. you should not just "jump right in". sets. we'll define some common exercises for clarification. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. and weight moved to cause desired increases in strength. endurance. If you want to undertake it yourself. If you don't use good form in weight training. If you are a beginner at weight training. Some people refer to weight training as strength training. pulleys. The specific combination of reps. or shape. exercises. While they are not exactly the same. First. Personally I have never used a personal trainer or even a training partner. It involves a manipulation of the numbers of reps. Another form of weight training is resistance training. exercise types. You need to build up your strength and over-working your muscles can cause more harm than good. Most gyms offer the services of a personal trainer that comes with the membership fee. Strength training focuses on increasing muscular strength and size. size. and weight depends upon the desires of the body builder. you risk muscle injury which could hinder your progress. The basic principles of weight training are pretty much the same as those of strength training.groups and movements.
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
they will have many specialty machines that will work specific parts of your body. let's look at a couple of sample workouts. Return to the starting position. Press bar overhead to arm's length. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. 2 dumbbells. shoulders military press. Stand with your legs about shoulder width apart and lift the barbell to your chest. seated or standing or with 2 dumbbells and your palms facing in.Hold a barbell with hands a little closer together than shoulder width. military raise. dumbell press. side dumbell raise. This exercise can also be performed with dumbbells or seated on a weight bench. This can also be done with straight bar. If you are going to join a gym. you will use a barbell. Press the bar to arm's length over your head. The exercises listed above can be done either in a gym or in your home. Now that you know what exercises to do. Employees at the gym can help you with proper use of the machines. . Lock your legs and hips and keep your elbows in slightly under the bar. Keep your upper arms close to your head. front dumbell raise Standing Military Press For this exercise. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. front barbell raise. Lie on an incline bench and position your head at the top.
Let the bar hang straight down in front of you. . keeping it close to your body. Keep your body and wrists straight.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin.
depending on what you want to work most. Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders. Don't swing! Front Dumbbell Raise . Don't cheat by leaning forward or backward.
Stand with a dumbbell in each hand. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. but not quite locked. lower the weight while simultaneously lifting the weight in your right hand. so that both arms are in motion at the same time. Hold a dumbbell in each hand with your palms turned toward your body. Your feet should be about shoulder width apart. Make sure you are lifting the dumbbells up rather than swinging them up. With a smooth. Don't lean forward while doing this either or you risk injury to your back. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. . controlled motion. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Then slowly lower them back down to your side again. palms facing backward.
Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Before starting. The dumbbell should end up roughly parallel with your torso. 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. Raise your shoulders up as far as you can go then slowly return to the starting position. Concentrate on pulling your elbow back as far as it can go. Your back should be flat and almost parallel with the floor. Switch arms after one set. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Your left arm should be locked at the elbow so it will support the weight of your upper body. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Droop your shoulders down as far as possible. Hold two dumbbells with your arms hanging at your sides. look straight ahead instead of at the floor so you can keep your back straight.
Once you reach the bottom position. until your upper body is parallel to the floor. or adapted for use without the machine. Keep your back as straight as possible and your chin up. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. You can also use a wider stance to work the inner quads even more. Firmly grip the bar with your hands almost twice your shoulder width apart. This can also be done with your knees slightly bent. Keep your head up and your back completely straight.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. press the weight up back to the starting position. You can put your heels on a 1 inch block to further work the quads. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. . Bend at your waist with your legs locked. 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. 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. not your neck. Return slowly to the upper position. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Standing Calf Raises This can be done with a specific machine found in a gym. Stiff Leg Barbell Place a barbell on your shoulders.
and straightening your leg. Slowly bend your knees. Keep your head and neck in line with your torso so that you are looking forward. your shoulders should be directly over front foot. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. raise yourself by pushing your hips slightly forward and up toward the ceiling. or alternate legs for each rep. your hips should be sitting back. Stand up straight. then switch legs and repeat. Lunges Place a barbell on your upper back. Pause briefly in this position.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Now. Place a barbell behind your head at the base of your neck. At this point. Return to the starting position. lower yourself until the knee of your front leg is bent 90 degrees. Keeping your front foot flat on the floor. If you have difficulty lowering yourself down this far. Complete a full set. leading with your head and chest. then slowly straighten your legs and raise your body back up to a standing position. Keep your back tight and your chest out throughout the entire exercise. Lift your chest up and look straight ahead. Keep your opposite foot flat on the floor and point your toes forward. Mid Section . Grasp the barbell with both hands with a wider than shoulder width grip. Your shoulders should be directly over your front foot. your thigh and lower leg form a right angle. Your foot should be far enough in front of you so that when you bend your right knee.the higher the box. and your chest should be directly over the middle of your thigh. and lean forward slightly at the waist. At this point. the more difficult the exercise. your knee should be directly over your toe. 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. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. sit your hips back (like you are going to sit in a chair). lowering your hips so your rear knee just clears the floor. Reach one foot back and place your toe on the box. bend your knee (of your front leg).
If you are resting your feet on a bench. Continue to push down as hard as you can with your lower back. Focus on slow. Begin to roll your shoulders off the floor.don't cheat yourself by using momentum! Workout Routines Bulk Up . Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. 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. Place your hands lightly on either side of your head keeping your elbows in. controlled movement . and your lower back should remain on the floor.Crunches Lie flat on your back with your feet flat on the ground.
This can also be simple stretching exercises and deep breathing. begin with two sets of 10-12 reps each. but your mind will get prepared as well. get sore but bounce back quicker since the muscular damage isn't as severe. This can be simple stretching as you get your body ready to work. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles.Upper Body For the following exercises. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. you can work out more frequently than more advanced body builders. You can progressively increase the amount of weight you lift as you get stronger. You can adapt it as needed to suit your workout goals. you learn to push your muscles harder and inflict more damage that takes longer to recover from. A warm-up session prior to working out can not only help get your body ready for exercise. With any workout. it's important to start out slow and not push yourself beyond your limits. It's a good thing for a bodybuilder to incur limited muscle damage. This is what bodybuilding is all about – a continuous cycle of one-step-back. don't worry. 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. As a beginner. Again. The reason is simple: as you get more experienced. Day 1 . Beginners. on the other hand. . If the word "damage" makes you flinch. This plan is just a suggestion. You should also have an appropriate cool down period after you are done working out. two-steps-forward. repeated over and over on a weekly basis. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. you need to start out with some warm up exercises.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment.
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.12 reps each • Chin ups (get assistance if necessary) . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Upper Body Increase your sets to 3 doing 10 .Lower Body and Abs Again.Rest Day 4 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.• 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. 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 .
Rest If a four day workout plan is too much for you. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . consider starting out with a two or three day plan. Day 1 . Here is a sample three day workout. and Abs Do three sets of 12-15 reps each.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . . but if you need to start out slowly.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.Back. Keep in mind that you won't get results as quickly with a fewer day workout. it can still be effective. Chest.
Triceps. This is to make sure that you have enough energy to make it through your entire workout. but you can choose whatever foods you want to get what you need. 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. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. When you consume protein and carbohydrates prior to a workout.Biceps.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 . Many people opt for a protein shake and a bowl of rice. By doing this. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . you should eat some protein and carbohydrates. During training. .
Be sure and rest between sets to allow your body to adjust and recover. Usually that's around a minute or two. It describes calisthenic exercises for developing strength. On the second set. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. coordination. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. add a little weight and do the exercise again. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. These include cardio endurance. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. This could be a little time on a treadmill or walking. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. flexibility. The goal is to add weight until it's difficult to complete 8-12 reps. Remember. This is to get the blood flowing through the muscles. muscular endurance. be sure to take note of how long it took you to get to that point. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. endurance. and speed. If you find that it's just a bit too easy. athletes' . Circuits can also be designed to concentrate on sports skills. Circuit training is a term associated with specific training routines. It's also a good idea to do your first set with very little weight. and flexibility.It's a good idea to keep track of your workouts and how many sets and reps you are doing. not lift weights. strength. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. you want to build your body. try more weight.
Almost any area can be used. The time is monitored with a stopwatch. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. Aside from this. number of times the circuit is completed. Fixed Circuit In a fixed circuit. circuits can be organized to exercise all the fitness components in a short period of time. but increase the number of repetitions. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. . There are three basic ways to increase the intensity or difficulty of a fixed circuit: . number of time.Increase the time per station along with the number of repetitions. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit.Keep the time for completion the same. number of stations. it can provide both fun and a challenge to any athletes' physical and mental abilities. number of stations. and sequence of stations.Increase the number of times athletes go through the circuit. In addition. and no signal is given to move from one station to the next. . there is no set time for staying at each station. At the same time.common tasks. athletes work at their own pace. a specific length of time is set for each station. the free circuit requires little supervision. . doing a fixed number of repetitions at each station. Progress is measured by the time needed to complete a circuit. Free Circuit In a free circuit. and athletes rotate through the stations on command. These are discussed below. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. and any number of athletes can exercise for various lengths of time. These include the time. the quality and number of the repetitions done should be monitored. or any combination of these. number of athletes. Each has distinct advantages.
athletes may have to repeat the same circuit several times. After the warm-up. Number of athletes If there are 10 stations and 40 athletes to be trained. slowdowns. Each station must then be equipped to handle four athletes. and poor results.Time One of the first things to consider is how long it should take to complete the circuit. For example. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. . athletes may run through the circuit three times. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. exercising for 30 seconds at each station. It is vital in a free circuit that no athlete stand around waiting for equipment. Further. circuits to develop both strength and cr fitness may have as many as 20 stations. As athletes become better conditioned. Difficult exercises can be alternated with less difficult ones. When a fixed circuit is run. in this instance a rope jumping station must have at least four jump ropes. Number of Times a Circuit is Completed To achieve the desired training effect. developing lower-body strength) needs as few as six to eight stations. a circuit may have ten stations. exercise periods may be increased to 30 seconds or longer for all three rotations. the time at each station should always be the same to avoid confusion and help maintain control. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. A circuit geared for a limited objective (for example. The exercise time at each station may be reduced to 20 seconds the second and third time through. Having enough equipment reduces bottlenecks. the athletesm should be divided into 10 groups of four each. The whole workout takes less than 45 minutes including warm-up and cool-down. Consider also the time it takes to move from one station to the next. On the other hand. For example. respectively. 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. Another option is to have four rotations of the circuit.
and guerrilla drills described in this section. calisthenics. 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. For example. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. while muscular endurance work may be secondary. increasing muscular strength may be the primary objective. exercisers may follow . Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. For example. The six steps below cover the most important pects of circuit development. grass drills. the designer must decide how to arrange them. but it may have as many as 20.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. he should not limit the circuit to only these activities. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). improving cardiorespiratory endurance may be the top priority. For example. Arrange the Stations A circuit usually has 8 to 12 stations. Imagination and fun are important elements in developing circuits that hold the interest of athletes. On the other hand. He can choose from the exercises. in a strength training circuit. However. conditioning drills. the same muscle group should not be exercised at consecutive stations. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. After deciding how many stations to include. in a circuit for strength training.
Select the Training Sites Circuits may be conducted outdoors or indoors. Outdoors. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. If the designer wants to include running or jogging a certain distance between stations. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. instructions for the stations are written on the signs. In some cases. By not exercising the same muscle group twice in a row. If some exercises are harder than others. The necessary equipment is placed at each station. The sketch should include the activity and length of time at each station. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. and all other useful information. each muscle has a chance to recover before it is used in another exercise. athletes can alternate hard exercises with easier ones. In the gymnasium. #########show exercises . spreading the stations too far apart may cause problems with control and supervision. The choice of exercises depends on the objectives of the circuit. he may do this in several ways. The choice of exercises for circuit training depends on the objectives of the circuit. Another approach might be to alternate between upper and lower body exercises. athletes may run five laps or for 20 to 40 seconds between stations. they may run laps or run between spread-out stations if space is available.the pushing motion of a bench press with the pulling motion of the seated row. However. the number of stations.
Few exercises are inherently unsafe. SAFETY FACTORS While injury is always possible in any vigorous physical activity. the possibility of straining the lower back increases. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. The keys to avoiding injury while gaining training benefits are using correct form and intensity. use 80 counts per minute. Also. When doing exercises at a moderate cadence. because of predisposing conditions or injuries. some people. sit-up. and chin-up/pull-up. shouId not do the advanced exercises highly fit athletes can do. however. and directions are provided below with respect to the actions and cadence. However.Calisthenics Calisthenics can be used to help develop coordination. athletes with low fitness levels. On the other hand. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. without support. parallel bar dip. use 50 counts per minute unless otherwise directed. a conditioned athlete may use multiple sets of flutter' kicks with good results. few calisthenic exercises are really unsafe or dangerous. Exercises such as the push-up. These calisthenics are noted. may find certain exercises less safe than others. Nonetheless. calisthenics such as the bend and reach. such as trainees. For example. Although calisthenics have some value when included in a cardio circuit or when exercising to music. and strength. However. Calisthenics can be used to exercise most of the major muscle groups of the body. and side-straddle hop can best be used in the warm-up and cooldown periods. They can help develop coordination. and strength. squat bender. lunger. . with the lower back properly supported. some of the calisthenics listed below may be done in cadence. Finally. Cardio Vascular and muscular encurance. for the average athlete. knee bender. following the directions written below will produce satisfactory results with a minimum risk of injury. will derive the greatest benefit from many of these exercises. on the other hand. Poorly-coordinated athletes. cardio and muscular endurance. With a slow cadence. flexibility. flutter kicks are an excellent way to condition the hip flexor muscles. for the average athlete who is of sound body. flexibility. Use good judgment before performing these exercises.
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. Also. and follows the seven principles of exercise while. progressive manner. ballistic (that is.Friday (M-W-F) training objective is cardio vascular fitness. develops all the fitness components. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. slow stretching exercises. wheelbarrow. The best technique is to train alternate muscle groups and/or fitness components on different days. horizontal ladder. The following are key points for ensuring safety during stretching and calisthenic exercises: . athletes can benefit from doing partner. Therefore. Such a program has variety. Progression and Recovery Other important principles for avoiding injury are progression and recovery. For example. These exercises are beneficial when the athlete is fit and he does them in a regular. and crab-walk exercises. not conditioning drills done to cadence. This is especially true if someone has had a previous injury to the back.resisted exercises followed by a slow run. However. The day after a "hard" training day. Some athletes complain of shoulder problems resulting from rope climbing. if the Monday-Wednesday.The key to doing calisthenic exercises safely is to use common sense. To ensure balance and regularity in the program. at the same time. athletes should progressively train to build up to these exercises. they should work them at a reduced intensity to minimize stress and permit recovery. If this type of action is performed. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. should be used. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. athletes can do running at THR with some light calisthenics and stretching. if athletes are working the same muscle groups and/or fitness components. Using such exercises for unconditioned athletes increases the risk of injury and accident. a certain level of muscular strength is needed to do them safely. Programs that try to do too much too soon invite problems.
you need to give it the physical movement that it needs. Start by working in exercise through aerobics and strength training into your day. if done. . You can even start doing these things at home. • Do it with a pattern. To make it even better.A combination of spinal rotation and bending should generally be avoided. take them with you. Use static (slow and sustained) stretching for warming up. During your favorite show. This is a great way to get in some quality time away from the television. use a stationary bike. This means feeding it the right regimen of movements. However. • If you can't leave the television.. use only slow. You get the exercise you need without missing your television program and time will fly by. head out for a walk with your spouse for a few minutes. Visit your local recreational center or community center. ballistic (bouncy or jerky) stretching movements. ride the bike. which will make the process easier and even more enjoyable. 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. If you can't leave the kids. too.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. CALISTHENIC EXERCISES The following are some common calisthenic exercises. consider these easy and fun ways to get in the exercise that you need. . controlled movements with little or no extra weight. Your Overall Body Fitness Plan To improve the physical fitness of your body. cooling down. .Stretch slowly and without pain and unnatural stress to a joint.
to loss of flexibility. Good flexibility can help an athlete accomplish such physical tasks as lifting. A simple toe-touch test can be used. People with poor flexibility who try to stretch as far as others may injure themselves. Swimming. . and physical work with greater efficiency and less risk of injury. Make it your goal to actually put together a workout that you enjoy. running. tests can be used to assess flexibility in the hamstring and low-back areas. However. martial arts.• Do sports and other physical activities that you enjoy. loading. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. Flexibility is the range of movement of a joint or series of joints and their associated muscles. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. disease-free joints. Flexibility is a component of physical fitness. When you begin to add these into your day. It involves the ability to move a part of the body through the full range of motion allowed by normal. climbing. These areas are commonly susceptible to injury due. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Yet. No one test can measure total-body flexibility. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. Developing and maintaining it are important parts of a fitness program. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. comparing one person's flexibility with another's should not be done. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. but it should cause some discomfort because the muscles are being stretched beyond their normal length. For many it's a great stress relief and it can be a lot of fun. Because people differ somewhat anatomically. It will make all of the difference in how effective it is for you. you'll probably find every excuse not to do them. in part. you will come to enjoy exercising. Stretching should not be painful. Your overall body fitness means exercise and movement.
When a muscle lengthens beyond a certain point. it can be an obstacle to athletic development. This lets the lengthened muscles adjust to the stretch without causing injury. Set your stretching goals over a period of weeks or months. Without it. The athlete should feel slight discomfort. The athlete assumes each stretching position slowly until he feels tension or tightness. and ballistic. This lengthens the muscles without causing a reflex contraction in the stretched muscles. Stretching Techniques Using good stretching techniques can improve flexibility. . The longer a stretch is held. Although an important safety feature. Static stretching should not be painful. for best results. and it prevents strains and tears. but no pain. the easier it is for the muscle to adapt to that length. This is the tension you feel during stretching exercises. If you overstretch you can injure the muscle and end up decreasing your flexibility. especially during a sudden or extreme change. the myotatic reflex causes it to tighten and attempt to shorten. by limiting range of motion and preventing the body from hurting itself. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. You may weaken the muscle. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. proprioceptive neuromuscular facilitation (PNF). To counter the reflex. requiring a long slow recovery process. Every muscle is subject to the myotatic reflex. our muscles would be allowed to overextend and tear. passive. It is a safe and effective method for improving flexibility. not days. When pain results from stretching. The reflex opposes changes in muscle length. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. These are described here and shown later in this section. stretching must be slow and deliberate.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). There are four commonly recognized categories of stretching techniques: static. He should hold each stretch for ten seconds or longer.
Stretch gradually. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. bike riding. Bouncing causes the muscles to tighten and increases the risk of injury. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. including one increasing your flexibility. Safety Guidelines Stretching is only beneficial if done properly. it often forces a muscle to stretch too far and may result in an injury. • Devote several minutes to stretching three to five days a week. BALLISTIC STRETCHING Ballistic. . This produces a safe stretch through a range of motion he could not achieve without help. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Individuals and units should not use ballistic stretching. for five to ten minutes before stretching to warm up the body. Although this method may improve flexibility. such as a towel. Gently stretch to a point of tension and hold. and as part of a warm up for any athletic activity. or dynamic. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. and with proper form to avoid injury. Other key points include: • Consult your doctor before starting any exercise program. jumping jacks etc. or rubber tubing. to help him stretch. pole. • Complete a large muscle warm-up such as brisk walking. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. • Don't bounce or jerk when you stretch. 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.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment.
. A mild sensation of pulling should be felt in the target area. start slow & don't over do it. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. not pain. • You should never feel pain in your joints during stretching exercises. • Hold each stretch with a feeling of lengthening the targeted muscles. Do them during the cooldown to help maintain flexibility. blood pressure. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility .Slow joggin-in-place or walking for one to two minutes. Type: Use static stretches. Athletes should do these for five to seven minutes before vigorous exercise . as well as passive stretching and/or PNF stretching. FITT Factors You should include stretching exercises in all of your workouts. Stop if you feel any pain. • Don't overstretch. . circulation. it took years to get tight. • If you're a beginner. allow some time to see results. Remember. This causes a gradual increase in the heart rate. If you do. assumed slowly and gradually. Be patient. then stretch further and hold that new position for 20-30 seconds. and increases the temperature of the active muscles. stop immediately and consult your health care provider. • Hold the furthest point of any stretch for a few seconds.• Don't hold your breath. Frequency: Do flexibility exercises daily. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. breathe normally and deeply with a feeling of relaxing the body. The following FITT factors apply when developing a flexibility program. A recommended sequence of warmup activities follows.
and do not bounce or bob. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. . This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. . arm circles. For example. to increase the intensity level before the activity or conditioning period. Work each major joint for 5 to 10 seconds. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. . THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. knee/ankle rotations) to gradually increase the joint's range of motion. 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. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. as described in another section. thus helping reduce the risk of injury. thereby reducing blood flow to the heart and brain.Calisthenic exerciese.Slow joint rotation exercises (for example.. . one should walk for one to two minutes. for example. After running.Slowly mimic the activities to be performed. It also increases the joint's range of motion and positively affects the speed of muscular contraction. as this can be very dangerous. Hold each stretch position for 10 to 15 seconds.Slow. static stretching of the muscles to be used during the upcoming activity. The warm-up increases the flow of blood to the muscles and tendons. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up.Do not stop suddenly after vigorous exercise. . and stretching exercises should be a major part of both. The following information explains the importance of cooling down and how to do it correctly.
Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Be careful not to overstretch. You may also work on it at home. ligments. . Athletes who are overweight should follow a fat loss program. this method is very time-consuming and expensive and usually done only at hospitals and universities. . The muscles are warm from activity and can possibly be overstretched to the point of injury.. This may provide better movement and less friction in the joint.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. The following exercises should be performed slowly. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Use partner-assisted or PNF techniques. However. Stretching is one form of exercise that takes very little time relative to the benefits gained. Rotation Exercises Rotation exercises are used to gently stretch the tendons. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. if possible. There are also height to weight and circumference ratio's but these are the least accurate. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Such programs include sensible diet and exercise regimens. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers.
Think of your diet as being free. You Are What You Eat. with all of the comfort that you want and need. not a temporary thing but a permanent thing. limiting or boring. and height. chips. But. Losing one to two pounds a week is a realistic goal. No single food choice is necessarily a bad choice. If you don't fall into the well-muscled category. Although that sounds even worse. you may not necessary be over fat. you can do it with lots of favors that you AND your children will enjoy. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. dieting is something that is simple to do healthily even if you can't live without certain foods. Don't think about a diet that's taxing. gender. However. And. we aren't talking about a diet to lose weight. What you need to accomplish through a diet is to train your body to eat healthily. troublesome. 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. open. only a small percentage of their total body mass may be fat. . which is best accomplished by a combination of eating less and exercising more. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. People always want to know if a particular food is good or bad for them. too. If you exceed the weight listed for your height. Too many bad choices over time can accumulate into a poor diet. here. Poor choices like a lunch of soda. Take a look at the weight allowed for your height as shown in Table 1. Yet. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. You can do it even when you are in too much of a rush and don't have time. This exercise program meets the requirement to be physically active everyday. 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. We aren't talking about a diet that you will go on to lose weight and then come off of later. it's time to starting making some changes to your lifestyle. You need a diet that is actually a way of eating.
Unlike "white" foods. fats. In the way of your body. . whole grains give you so much more health. it won't perform the right way. 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. and sugars that can cause you health issues. If you don't give it quality food. • Your blood pressure rises. improve your physical fitness from the inside to the out. They don't cause you to gain weight like others. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. They provide antioxidants to a high level that helps to heal your body. • You are more prone to limitations physically as well as mentally. 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. your body will not be able to perform as well as if you gave it the highest quality foods. • Fruits are sweet so they can solve the sweet tooth. If you consume the wrong foods all of the time. the food that you consume is the fuel that your machine needs. • Your body does not heal as quickly from injury. In our machine look at the way that food works. and they are very low in calories meaning you can eat more. • Without nutrition. All sorts of problems arise from not eating a healthy diet of food. your body can become ill faster and with greater intensity. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. your heart rate increases to unhealthy levels. healthy food is just as important. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. But. • Whole grains are also an important product of a healthy diet.What's Healthy? The foods that you need play a significant role on your health. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there.
Where Are You Now? When it comes to improving your diet fitness. you need to take into consideration the location that you are right now. improving these five areas is all you need to do. take note of how a normal day or week goes for you. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. 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. if you need to lose weight. you need to reduce this amount to at 1500 to 1600 calories per day. Spend one or two days recording the foods that you eat in an average day on a piece of paper. you're eating less and that you aren't getting as many calories from other liquids. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. 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. If you are dieting and need to lose weight. 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. What do you eat for breakfast. • Meats are important parts of the diet. If you don't do anything else. Your doctor may have additional or different recommendations for your health. In addition. You need protein but you shouldn't want to get it from fatty meats. Dieting To Lose Weight Finally. too. causing you to keep in all that you can. The body goes into dehydration mode. too. The average person should consume about 1800 to 2000 calories per day. Consuming enough water means that you'll system is hydrated. Those that do not get enough fluids end up having a body that retains water rather than having less.• Water intake is also important. He or she may recommend a diet that is different for your specific health issues. The good news is that you don't often need a lot of work to make them happen. All foods and drinks should be noted! . 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.
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. though. If you need apple pie to feel safe. 4. sour cream and butter just because you love the taste. Don't worry. anxious. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. that's a different story. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . find out why it is that you can't give them up. 3. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. For example. sugars and calories in general. you may have an emotional attachment to the foods. they aren't all bad! First. 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.2. If you love your mashed potatoes loaded with gravy. determine if there is a better way for you to get the foods that you like. For most people this is as simple as tracking what they eat over the period of a few days to a week. Being honest with yourself is important. you can find ways to get much of the same taste without a lot of the calories. are you connected with that big slice of apple pie because it was your favorite growing up. If you just love the taste. For example. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. there are several key things for you to address. Next. Look at your list of foods and see how many of them are high in transaturated fats. you need to address this emotional problem. How often did you eat without actually being hungry but being instead bored. Figure out how many calories you are consuming in an average day.
limiting diet that's going to make your taste buds go permanently bland is up next. here is comes. For example. remember moderation is the key factor in real diet fitness health. Yet. If you can not commit to making changes here. There are certain times in life that foods become prime suspects to leading to health risks.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. If you don't know you should talk to your doctor about this. But. 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. That's exactly what you need to strive for here. If you are a diabetic. . instead of eating it every few days make it the reward that you get for a week of good eating. Don't fret about the foods you love. if you give it a try you may find that you like these foods better than you do the high fat. and therefore you can improve your health overall. 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. Here are several key areas to make changes and exactly how you should make them. use it in a different way. high cholesterol foods that you currently are eating. your diet fitness can threaten your life through disease and even early death. now you need to consider how you will make changes that you can actually live with. Indeed you may want that slice of apple pie. We've already talked about what foods you need to eat for a healthy diet. You should know what types of foods you can not eat. The awful. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. This section of our book is long for a reason. 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. 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. Food isn't worth the risk of your life. One limit to this is when the food itself is detrimental to your health condition. How Can You Improve? Okay.
Yes. Reducing the amount of sodium that you take in is also a key factor in improving health. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. eat lean cuts of meat. Consume more fish. . The darker. Instead of using a lot of salt. 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. there are various foods that can help you to improve your hearts health. Garlic is a great antioxidant for your heart too. you are in a hurry and who has time to chop up vegetables? Well. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. richer and brighter the color is. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. A good way to know if they are in the foods that you are eating is to look at the color of the food. there are reasons why an investment in a bit more time here can literally save your life. in moderation can improve your health. They can help to unclog your heart's arteries from cholesterol. try other flavor additions to your dishes. the more antioxidants are in it. replacing the vegetable oil in your diet with olive oil. 2.Heart Health Improving your heart's health is essential. Antioxidants can help to transform your health. For example. they help to remove toxins from your body which means a reduction in risks of cancer. 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. For this. And. In addition. 1. You should try to consume at least 2 to 3 servings of fish per week. Or take a supplement of fish oil.
No food in one sitting should be a larger quantity than the size of your palm. eggs and other fresh products usually line the walls of the building. Eat more fruits and vegetables. Reduce the amount of fat.Many foods that are pre-made contain high amounts of preservatives. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. It adds weight to your body and it causes all types of health risks later in life. Remove soda from your diet. To help you to not feel hungry. butter or creams. Visit the website of the American Heart Association to get heart healthy recipes. eat a bit slower. Avoid the aisles and you'll improve your health overall. 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. 5. . or products that are placed in foods to keep them fresh and looking good. Look at your grains. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Start looking for leaner cuts of meat. can lead to increased health risks for cancer and they put the pounds on. 6. is to visit your grocery store and walk around the outside aisles only as much as possible. Don't reach for beef. unhealthy foods with foods that are better for you. and sugars in the foods that you eat. 3. Reduce portion sizes. Replace white rice and pasta with whole grain. No boxed dinners. The trick you should follow. The produce section is your friend filled with riches. Look at labels. milks. This single movement alone will improve your health considerably. 2. chicken and pork over beef. Meats. salts. Add one new recipe to your diet each week. but replace at least part of it with ground turkey or pork. Eat more fish. Some of these preservatives can clog up your heart. Learn to read labels so that they tell you what's in the foods you eat. meats that are high in saturated fat are clogging your heart. Remember. then. One good switch is with ground meats. no frozen entrees. cholesterol. we'll make it simpler for you. Try to look for ways to improve your current recipes through replacing butters. You won't notice the taste difference. 4. Replace white bread with whole grain bread.
While you may love food. Glucose can be made from protein. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. your body will start breaking down muscle tissue for glucose. then you need to consider a calorie reduction. you will get into the habit and will eventually love the differences you have made. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. but that requires the breakdown of body protein from muscle. Calories are tiny bits of energy that your body uses to perform work. while making changes at first is a challenge. When your muscles are filled with glycogen. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. But food is very important in a body building program. Dropping just a small amount of weight means that you need to eat less and do more physically. Food supplies us with calories. you'll need a lot of different nutrients. Many people don't pay enough attention to the types of food they eat. If you're not eating enough carbohydrates. Remember. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. . Don't make sacrifices here for speed. Glucose also provides energy for your brain and making blood in your body. they both look and feel full. Glucose is a simple carb that is stored in your muscles and liver as glycogen. convenience or habit. the foods you eat can make a huge difference in the effectiveness of your program. Glycogen is the principal form of energy that is stored in muscles.If you need to lose weight. To have enough energy to perform your workout. One of the most important would be carbohydrates. Food is a requirement to living and a healthy diet is an essential part of living a long life. Carbs Carbohydrates are the body's main source of glucose.
whole grain breads. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. it is also the best time to load up on carbs. The resulting insulin spike is a double edged sword. After training. Breakfast is definitely the most important meal of the day. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. oatmeal. however. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. 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. If you eat too many carbs in one sitting. and besides your postworkout meal. If you have not been working out. Eat some simple carbs after your workout and eat more of them. For example. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Your body must replenish these levels before stimulating the fat storing machinery in the body. the intake of simple carbs can stimulate fat storage. it can prevent muscle catabolism while promoting anabolism. That number will be the amount of grams that should be consumed daily.are digested quickly and easily. Divide your carb meals into six servings throughout the day. For men. Women multiply their body weight by two to get their carb gram intake. you must consume enough fiber in your diet. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. Eat about 25% of your daily carbs at this meal. Blood sugar and muscle glycogen levels are low from your overnight fast. potatoes. Honey. state. and brown rice.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. sugar and refined foods such as white bread and white rice . a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. or muscle building. A high carb intake at your post training meal will have less chance of being stored as fat. Focus on unprocessed complex carbs like sweet potatoes. the amount of carbs that should be taken in by multiplying their body weight by three. Beans and oatmeal are two excellent sources of fiber. . and aiding in muscle glycogen formation and growth.typical simple carbs . Along with carbs.
your carb intake should decrease. If you lose more nitrogen than you consume. your body will store them as fat and increase weight gain instead of muscle mass. or have a fever. Protein is involved in growing. On the other hand. you will want to rotate your carb intake. Your body is degrading muscle and other body proteins. Amino acids are the building blocks of protein. If you eat carbs late in the day. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. try varying the volume of intake. Your energy requirements will also decrease at this time. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). That is made possible because proteins are the basis for body structures.As your day wears on. For example. You usually see this in people who are starving. this is something that you want. repairing. and then increases insulin levels (ensuring no loss of muscle) on the final two days. then 50% more (900g) for the next two days. or muscle building. The total carb intake is the same. This is not good because the opposite is now happening. For body builders. Watch out. your body will break down muscle tissue to get it. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Eat 50% fewer carbs (300g) for two days. Protein Another important nutrient every body builder needs is plenty of protein. and replacing tissues. if your protein output exceeds intake you would have a negative nitrogen balance. burned. then the standard 600g for the next two days. Protein intake exceeds output. injured. . you will be in an anabolic. Glucose molecules make up carbohydrates just like amino acids make up proteins. and protein is retained in tissue as new muscle is added. Obviously. state. if you consume more than you lose. nitrogen balance is an important concept to keep in mind when talking about proteins. If you are needing to lose some fat along with building your muscles. so your body won't need as much. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. This puts your body in what is called a catabolic state. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost.
That way. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Fats are the main source of energy in the body. Fats Yes. your body won't grow when it is in a catabolic state.build muscle. you'll need the amino acids in protein to work in your body. would need to eat 200 grams of protein every day to put the body in an anabolic state. Fat combines with glucose for energy in order to spare the breakdown of protein. steak. concentrate on the complete sources of protein like meat. your protein intake should increase to 1 1/2 times your bodyweight. Saturated fat is bad. cooked 5 oz. Be aware of the amount of protein you are eating and make them work for you instead of against you. . milk 2 T. Many diets have you cutting back on fat and carbohydrate intake. you'll need to eat more protein to counteract this effect.An anabolic state is when your body has a positive nitrogen balance. In body building contexts. your body cannot break it down very well. Because of the chemical composition of saturated fat. cooked broccoli 1 c. These are the fats that contribute to heart disease and high cholesterol. If you are dieting while body building. The key to fat intake is to stay away from bad fats and only eat the good fat. therefore. 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. The general rule is to consume daily the same amount of grams in protein as your body weight. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. While there are proteins in other foods. fish. you need to focus on the complete sources rather than those that are incomplete. but if you want to get ripped with your body building program. A 200 pound body builder. To compensate. Ultimately. and eggs. protein can do what it is supposed to do . catabolic means muscle loss. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. When calculating the amount of protein you are eating. even when you are building the perfect body. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. you'll still need some fats in your diet.
Unsaturated fats are in liquid form as in oils. Trans fats cause an over activity in the immune system and are linked to stroke. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. This type of fat is often used in commercially processed food because they are preserved longer. These fats are found naturally in foods like nuts and avocados. and even Type 2 diabetes. Omega 3 Fatty Acids can actually help combat conditions such as depression. . You should truly strive to eliminate all trans fats from your diet. heart disease. Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. Trans fats should also be avoided. At room temperature. fatigue. maintain healthy hair and skin as well as providing a sense of fullness after meals. joint pain. as well as egg yolks. Fats are actually an important part of any diet. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. and diabetes. Fats keep the body insulated. so they should be limited. They play an important role in protecting the body's vital organs. fat. Unsaturated fats are easier for your body to break down. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. These fats are most often found in fish and can have some significant health advantages. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. They are also more readily stored as body fat. They can reduce inflammation. help prevent cancer growth. saturated fats are hard and solid. So basically. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Because they reduce inflammation in the body. whole milk dairy products like milk and cheese. and improve brain function. The easiest way to tell the difference between saturated and unsaturated fats is to look at them.Saturated fats are commonly found in animal products such as meat. seafood. Elevated levels of LDL can clog arteries and cause heart disease. well.
but alcohol lowers the amount of testosterone in your body and actually increases estrogen. Because your cells aren't holding as much water. so when those levels are down. Many people like a drink or two or even three to help them unwind and relax. it slows down your metabolism hindering your body's ability to process foods. 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. you will not be as intense in your lifting and weight training. It has no nutritional value but it does contain high caloric content. instead of topping with chocolate or candies. alcohol can have a detrimental effect on your progress. hydrated and even over hydrated muscles allows for a much higher anabolic environment. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. phosphorus. Alcohol consumption also hurts muscle growth. Not only that.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. That includes alcohol as well. There are several reasons why it does this. • Use olive oil in salad dressings and when cooking • When baking. you will want to pay close attention to the foods you are feeding your body. but drinking actually lowers protein synthesis by twenty percent. it becomes much harder to build muscle. But when you are a body builder. In fact. relaxation and growth including calcium. Not only will having a hangover lower your workout intensity. 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. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. iron and potassium. . As many know. For one. About a 1/2 cup is a good amount. magnesium. it dehydrates your muscle cells. Alcohol contains nothing but empty calories. you must be careful not to overdo on the fats. Having higher levels of testosterone can help with your workouts by making you more aggressive.
your skin starts looking soft and puffy. Water is good for you anyway. You can workout with the intensity of a professional. if you're training hard. and you should. Many vitamins are water soluble. For this to work properly. Water flushes out toxins and other metabolic waste products from the body. water can actually reduce feelings of hunger. it burns less fat. Use artificial sweeteners instead. some of the load is transferred to the liver. Without enough water. but if your diet stinks. you'll need much more. For body builders. thinking there's a shortage. and water unlocks the power of those vitamins. you won't be doing yourself any good. A good diet is essential to an effective body building program. begins hoarding it. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Soda. then you need even more water to help your kidneys do their work. Water is part of every single metabolic process that the body undertakes. drinking water can actually help you shed excess water weight. urea (a toxic substance). as it helps remove excess nitrogen. and tea don't count either. then you need a basic mega-vitamin. Water is especially important when following a "high protein" diet. and ketones. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. you need plenty of water. If you're eating big to gain weight. but for body builders. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. When water is in short supply. Supplements like creatine work in part because it pulls water in muscle cells. so you're not getting the hydration you need. When this happens. Contrary to popular belief. In other words. The liver metabolizes stored fat for energy. This water is stored in extra cellular spaces. If the liver is doing some of the kidneys' work. Plus. If you're going to be using supplements in your body building program. • No regular soda! Diet is better for you anyway and doesn't contain sugar . it can be especially important. In addition. coffee. the kidneys can't function properly. the body.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. creating an anabolic environment needed for muscle growth. water can help them work. The caffeine can increase fluid loss.
• 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
Serve plain or over brown rice. Serve. Put the all spice. Put a dollop of the mixture into each chicken breast. . low-calorie Dijon mustard 1 clove garlic. minced or pressed 2 tbsp. frozen spinach. Turn fish over. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Serve over your favorite type of noodle. thawed and dried 1 egg lightly beaten 8 oz. stirring occasionally. In a separate bowl. salt and pepper in. or put toothpicks through them. Bake at 350 degrees for 30-35 minutes. Fish filets One 14 oz. Broil on top rack for 5 minutes. and cheese mixture in a bowl. slice in half and flattened Combine the onion. cover and cook on low for 45 minutes. Arrange fish and zucchini in a single layer in a large pan. Sprinkle with paprika and capers. skinless chicken breasts. Cover with tomatoes and liquid. Serve. Pour the spaghetti sauce in. Add browned chicken. egg.15 minutes. Cover and cook over medium heat for 10-20 minutes. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. spinach. spread with mustard/garlic mixture. Can diced tomatoes w/ basil. Uncover and cook an additional 15 minutes. Add the chopped onion and mushrooms. or until the fish easily flakes with a fork. drained capers Paprika to taste Rinse fish and pat dry. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. low fat ricotta cheese Salt & pepper to taste 4 boneless. Pan Broiled Fish 1 lb. ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce Brown the meat with the red pepper flakes. Drizzle with lemon juice. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. stir together mustard and garlic. garlic & oregano Arrange fish filets in a single layer in skillet. Ground Turkey Breast Sauce 1 lb. Top on whole wheat pasta or brown rice if desired. Tie the chicken breasts together with butchers twine. Optional: Garnish with lemon slices.
1 cup cooked brown rice 1/4 can red beans 2 tbsp.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. plain. and tuna. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Add cheese if you like and let it melt after turning the burner off. Cook tuna to desired doneness. beans. Microwave for approximately 1 minute when ready to serve. or just use more egg whites. 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. Top with lettuce or spinach leaves and second slice of bread. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. and chicken. Chop egg whites and add to medium bowl. Add tuna with an amount of Worcestershire Sauce that you like. Add mayo. Chicken. combine all ingredients and stir until well-mixed. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. black pepper. Add tuna and sprinkle with seasoning. barbeque sauce In large bowl or Tupperware. Eat plain or on a bed of pasta. combine rice. You can eat this on some whole-wheat bread. Add barbeque sauce and stir together until well-coated. Fiery Chicken Deluxe . low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. low fat mayonnaise 1 tbsp. This is also good cold. mustard. or over some brown rice. Cook to desired texture. Mix well and spread over bread.
salt with chicken in a container and really roll the chicken breast around in the mix. Put chicken slices in the container. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Dried parsley Juice of 1/2 lemon 1 lb. Place one asparagus stick on the top and start rolling it. mustard and honey. Give the asparagus a quick wash. and put the green beans in for 2 .8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. minced 1 tsp. the juicier it will be) This works best with a Foreman-style grill. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Cut chicken into two to four thin slices. Place one slice of turkey bacon on each slice of chicken breast. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. 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. Fresh bay scallops. Pre-heat.3 minutes Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers Sprinkle the other pinch of salt on the green beans Grilled Chicken Asparagus Rolls 1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste Once the chicken breast is washed trim the fat from it. Add garlic and sauté 1 minute. Heat wine in a medium skillet over medium heat. add the salt and pepper. depending on how thick you would like your roll to be.10 hours (the longer. Add parsley and lemon juice. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. cayenne pepper. Once the roll is ready. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Snap off tough ends of asparagus and remove scales with vegetable peeler. Cover and cook 1 minute. rinsed and patted dry. Let it marinate for 25 minutes. or bake them for 25 minutes at 375 degrees. Makes 2-3 servings Garlic Roasted Vegetables . then let it sit in the refrigerator for 3 .
fruit bits. cut in two pieces 1 tomato. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. chopped 4 small zucchini. fresh 4 tbsp. and carrot. Chicken Salad Roll-ups 1 lb. Makes two servings Fish in Foil 1/2 lb. Salt and pepper to taste. or 3 tbsp. square pieces of foil. peeled and cut into 6-8 wedges 1 large garlic bulb. drizzle with oil and stir to coat. celery. Repeat until mixture is used up. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Fold foil edges together. Spread a little chicken mixture on lettuce leaf and roll up tightly. dried fruit bits 1/8 cup celery. Top each piece of fish with tomato. julienne 1 cup dry white wine 1 tsp. skinless chicken. dried thyme. Combine all the vegetables in roasting pan. Combine all the vegetables into a tinfoil bag. zucchini. Roast for about 1 hour 20 minutes or until tender. halibut. On the Grill: Turn barbeque to medium. herbs. peeled and halved 2 medium onions. chopped 1 green onion. dried rosemary. peeled and quartered 6 shallots. sealing with a pleat. broken into cloves and peeled 1 tbsp. Sprinkle each with wine. 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. and place in mixing bowl. chicken and fish. boneless. fresh. Roast for about 30 minutes or until tender. chopped 1 tbsp. sunflower seeds 2 tbsp. Place a piece of fish on each square of foil. Salt and pepper to taste.6 carrots. drizzle with olive oil and stir to coat. Bake for 15 minutes. Workout Energy Salad . green onion. Combine with sunflower seeds. Cut two 12 in. and pepper. Great with meat. julienne 1 carrot. cooked 2 tbsp. and yogurt. Drink. or wrap roll-ups in plastic wrap for later use. olive oil In the Oven: Preheat oven to 400 F. Serve immediately. or 3 tbsp. peeled and quartered 6 parsnips.
sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Aerobic fitness is related to an individual's body fat. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. The spin-off is less likelihood of developing heart disease. and diabetes. and pepper. cut in strips 1 cup broccoli. and shake until thoroughly mixed for the salad dressing. torn into bite-sized pieces 1/3 cup spinach. Shake vigorously. parsley. cooked and cut 1 stalk celery. Muscle Density Broccoli Salad 1/2 pound cooked steak. 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. The higher the fat. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. In a screw-top jar. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. mustard. and sunflower seeds. cucumber.it's time to make the fitness connection In many cases fitness begins with weight reduction. torn into bite-sized pieces 1/3 cucumber. mushrooms.1 cup lettuce. and onion. peeled and sliced 1/3 tomato. avocado. mushrooms. combine the vinegar. mix olive oil with lemon juice and herbs. broccoli. You don't necessarily have to be dieting. combine lettuce. sliced Fresh parsley In large salad bowl. sprouts. carrots. Nutrition is very important when you are trying to build up muscle mass. Weight control . spinach. sliced 1/2 cup mushrooms. In a screw-top jar. sliced 1 green onion. high blood pressure. celery. combine steak. lemon juice. and pour over salad. cooked and chopped 1 cup green beans. yogurt. Arrange salad on a bed of lettuce leaves. . tomato. basil In a medium-sized salad bowl. 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. green beans.
Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. Enjoy the payoffs:. unhealthy. (4) A feeling of pride. 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 . Invest in yourself. Compare the benefits of a sound nutrition with the consequences of crash diets. Stay away from food fads they are usually boring.. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Making nutrition work Improving your nutrition will increase your mileage in many ways. exercise routine. (1) Make a decision to lose weight and shape up. and so on). (3) A sense of accomplishment. (2) Get motivated. (2) An improved self-image. (1) A healthy appearance. You can even lose weight while improving performance. (3) Develop a strategy (diet.a. headaches.. dehydration. b. (4) Carry out the strategy. lifestyle changes. and too strict and will lead only to temporary weight loss. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression.
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)
You have to make and follow your own rules according to your ability to control what you eat. broil. and baked products. (1) Use skim or lowfat milk in recipes when making puddings.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. and dry beans group. sauces.5 liter = 17 ounces . and add spices to enhance flavors. poultry. poultry or fish without adding fat. (2) Roast. bake. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. (3) Remove skin from chicken or turkey.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . Braise in covered pan on stove top or pan broil in a nonstick pan. (1) TRIM fat from meat.7 liter = 24 ounces . piece of candy. For them trying to eat just a cookie. . or sparerib is too tempting. The urge to eat the whole thing becomes too great. fish. you can include a favorite high calorie food item as a special occasional treat. or simmer meat. Good cookin' for good lookin . soups. however. b. Avoidance is one means of control. The meat. Cook meats on rack so that fat can drain off. have a particular food obsession that must be recognized. Many people.a memo to the cook for cutting calories during food preparation a. But if you plan your diet. (2) Substitute plain. and diet according to your plan. The milk and cheese group.
b. (1) Steam. and deep-fried food. Avoid gravies. If the meat has been fried (southern style chicken. and margarine. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Cut way back on regular salad dressings. schnitzel). remove the coating and eat only the meat. (2) Avoid recipes for baked products that require large amounts of fat and sugar. Starchy foods are not fattening when consumed in moderate quantities.(4) Chill meat broth until fat turns light and solid on top. d. (5) Have boiled. boil. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. most restaurants have them. Substitute lower calorie ingredients. The vegetable and fruit group. avoid those prepared in cream . sauces. However. butter. d. skim or peel fat off and discard. The bread and cereal group. broil. Remove all the visible fat from the meat. Dining tips a. c. Some fruits may be broiled or heated with spices added for flavor. or lemon juice for your salad. or sour cream. butter. Request diet salad dressing. (3) Try lemon juice or vinegar on salads. c. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. or baked rather than fried potatoes. (1) Use less fat and sugar than called for in recipes. (3) Check ingredient labels for fat and sugar content. vinegar. Season with herbs and spices. or bake vegetables. steamed. (2) Go easy on sauces. With a spoon or knife. Check nutrition information label for total calories in each portion.
. Alcohol calories American beer. USE SPARINGLY. European beer. Follow these tips to lose weight and body fat. and mineral water add no calories to your diet. unsweetened sodas. f. gelatin. Always check your intake for balanced nutrition and total calories. noodles. candy. or delicious low-calorie raw vegetables. sugar.sauces or deep-fried. macaroni. g. jam. 12 oz.) Food Calories 160 250 165 110 200 300 Educate your appetite a. a few crackers or pretzels. 11/2 oz. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. Try a slice of lemon or lime in a glass of ice water. baked potatoes with a small amount of sour cream or margarine is a good choice.25 litre (8 oz. Lowfat milk is also a nutritious choice. black coffee. cakes. rice. Also. pies.6 oz. honey. jigger Dry wine. Carry individually packaged sugar substitutes to sweeten beverages. and other sweets. (8) Plan snacks. if you must. regular soda. have fresh fruits.25 liter (8 oz. or spaghetti are good potato substitutes. c. Avoid rich desserts.) Sweet wine. jelly. cookies. 1/2 liter Cocktails. (1) Eat S-L-O-W-L-Y (2) Consume less fat. Keep a food diary and monitor your own intake. . (3) Take smaller portions (4) Consume less sugar. e. For example. pastry. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. 4. Low-calorie beverages. Plan your food intake and abide by your plan. If you MUST have a snack. . (1/2 cup) Hard liquor. b. ice cream.
especially in snack foods. 1 cup 223 Beer (European). 1 ounce 150 Grapefruit or orange juice. 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. creamed. 2 scoops 200 Potato or corn chips. 12 ozs.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 160 French fries. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1/2 liter 250 Creamy salad dressing. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Weight control . b. Become aware of how many calories you're consuming.) 840 Coke. or sugared beverage. Lower in fat. Each teaspoon supplies an additional 20 calories. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1/4 cup 340 Salted nuts: Peanuts. 1 ounce package 180 Chocolate candy. 2 tbs 170 Cashews. soda. 25 nuts 252 Mixed.d. Lower in sugar. (Each teaspoon supplies an additional 45 calories).
Get motivated. Forget those old excuses: But I've got a large frame you know. or I can still workout OK. it will be easy to give up these typical excuses. Try not to be food centered. think of it as something you have chosen to do. big bones. beef bologna 237 Lean ham 103 1 oz. 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 discouragement. 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. Dieting is up to you if you are willing to try.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. You may be a good athlete now. or Everyone in my family is big it's hereditary. c. but you want to strive to be the best. I haven't weighed 180 pounds since I was 15 years old. cream cheese 106 1 oz. If you're serious about losing weight. Occupy your time with other activities not related to food. anger. or Gosh. Make up your mind to control food instead of letting food control you. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. loneliness. so why lose weight? b. This is important if you plan on being successful at losing weight.3 oz. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. . Don't be angry that you have to lose weight.
Grain products are low in fat. Different foods contain different nutrients and other healthful substances. remember. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). and Pasta Group: Foods made from grains (wheat. Don't let this be wasted effort. slow down. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Breads. No single food can supply all the nutrients in the amounts you need. Stick with it! f. They provide vitamins. minerals.d. Remember all the work it took to get you to your desired weight. You should consume at least 6-11 servings daily from the base of the pyramid. g. and different whole grain foods differ in nutrient content. You are always responsible for what you are eating. Cereals. Don't cheat. and oats) should form the foundation of a nutritious diet. Rice. in preparation. Construct new habit patterns. rice. Make your meals last longer. . Make meals as pleasant as possible even if you are cutting down on what you eat. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Your body is adjusting to your new eating habits and changes are taking place. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. h. i. e. so choose a variety of whole and enriched grains. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. carbohydrates (starch and dietary fiber). To make sure you get all the nutrients and other substances you need for health. For best results. or at the table. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Choose the recommended number of daily servings from each of the five major food groups. enjoy flavors. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Eating plenty of whole grains. overeating hurts no one but yourself. unless fat is added in processing. pause halfway through meals and don't stuff yourself. and other substances that are important for good health.
steamer. If you choose fruit juice. or a 1/2 cup of chopped. A 1/2 cup of cooked rice. you should strive for 3-5 servings per day from this group. Broccoli. Cook in a microwave. A 3/4 cup of fruit juice equals one serving. Vegetables are nature's vitamins. and yellow vegetables. cantaloupe. which is much smaller than the regular salad served with a restaurant dinner. cereal. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. One cup of leafy raw vegetables is also a serving size.Consuming the recommended daily intake is not difficult if you understand serving sizes. Brussels sprouts. also provides fiber. Breakfast is a good opportunity to eat some fruit. tomatoes. low fat bagels (pumpernickel. the more likely it is to have large amounts of vitamins and minerals. collards. Other good choices are citrus fruits. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. The darker the vegetable. and dried fruit. iceberg lettuce. in addition to providing vitamins and minerals. vitamins. A 1/2 cup of fruit is about the same size as a tennis ball. green peppers. or minerals. or pasta is about the same size as your fist. Choose dark green. and most people eat more. strawberries. canned. To maximize the vitamin and mineral content of your vegetables. don't overcook. rye. A serving size of raw or cooked vegetables is only 1/2 cup. oat bran. and celery are mostly fiber and water with very little calories. or cooked fruit. or winter squash are the best choices. A 1/2 cup of vegetables is about the size of a tennis ball. whole grain breads and rice. To ensure that you get essential vitamins and minerals. The best choices from this food group are bran cereals. carrots. and stoned wheat and whole grain crackers. Two to four servings of fruits are recommended each day. The lighter colored vegetables. orange. whole grain muffins (bran. cauliflower. Fruit Group: The fruit group. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. corn and oat bran). A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. or wok only until tender crisp. spinach. A 3/4 cup of vegetable juice also constitutes a serving from this group. whole wheat). bananas. such as cucumbers. kiwi. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. Juice that you can see through .
a 1/2 cup of cooked dry beans. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. milk. vitamins. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). however. or 1/3 cup of nuts.(apple. Oils. For example. vitamins. One cup of milk or yogurt. peach nectar. can also contain a large amount of fat. A better food preparation choice is baking. Milk. For this reason. Fats. and yogurt. and minerals (fortified by law) especially calcium and riboflavin. they are referred to as empty calories. a 1/2 cup of natural cheese (Cheddar or Swiss). or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. and is easily attainable. Yogurt. it does not mean that you should never eat these items. Many no-fat or low-fat dairy products are available. which can't be made by the body. or prune juice). Quick and easy choices include canned tuna. Most fats and sugars are nutrient poor. grape. Eggs. lentil soup. Most people are at one extreme or the other by consuming too much or not enough from this group. chicken. Poultry. This means that they provide nothing to the body except calories. and beans. or protein. so you may not get your daily requirement for the essential nutrients. however. The milk group. peanut butter. frying food in fat (cooking oil) once in a while is all right. Sweets add taste and flavor. 1 egg. fiber. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. or 2 ounces of processed cheese (American) is considered a serving size. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. or grilling. and Cheese Group: These dairy products are a great source of protein. minerals. and minerals. . Foods from this group are still an important part of a performance diet. low-fat cheese. The serving sizes typically consumed greatly exceed the nutritional requirement. and yogurt. 2 tablespoons of peanut butter. Two to three servings from this group are required each day. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. a 2 1/2 ounce soyburger. However. The recommended number of servings per day for this group is 2-3. Dry Beans. poultry. including cheese. Like the milk group. A serving size of cooked fish. no vitamins. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). Meat. Top choices are 1% or skim milk. this group can contain large amounts of fat as well. Fish. roasting. water. sour cream. 1 ounce of cheese is about the size of four dice.
for example. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. minerals. or a favorite dessert. ask that it be grilled rather than fried. fats. Some kinds of fat. and sodium. turkey from the meat and beans group. vegetables. notice that many of the meals and snacks you eat contain items from several food groups. Choose them wisely. Eating lots of fat of any type can provide excess calories. Snacks and meals eaten away from home provide a large part of daily calories for many people. E. and fiber and add undesirable or questionable additives. but most people still eat too much saturated fat. and cheese from the milk group. High-fat foods contain more calories than the same amount of other foods. Try fruits. and carotenoids. and proteins in food supply energy. molasses. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. An apple is a better choice than applesauce. In contrast. which is measured in calories. or lean meat. low fat doesn't always mean low calorie. Your pattern of eating is also important. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Sometimes extra sugars are added to low-fat muffins or desserts. which is a better choice than apple juice. cream.Top choices from this group include olive oil. These foods include high-fat dairy products (like cheese. but choose sensibly. which is a better choice than potato chips. and . Food processing tends to remove vitamins. walnuts. especially saturated fats. You need some fat in the food you eat. butter. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. For example. increase the risk for coronary heart disease by raising the blood cholesterol. and they may be just as high in calories. fiber. or a cup of low-fat milk or yogurt for a snack. D. Fats supply energy and essential fatty acids. CHOOSE SENSIBLY The carbohydrates. A baked potato is a better choice than mashed potatoes. so they can make it difficult for you to avoid excess calories. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. a sandwich may provide bread from the grains group. poultry. Also. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. which is a better choice than apple pie. and they help absorb the fat-soluble vitamins A. If you choose fish. However. whole milk. and K. choose small portions of foods. When eating out. berry jams. Choose natural or less processed foods whenever possible. whole grain foods.
Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. such as many hard margarines and shortenings. . and mackerel. the skin and fat of poultry. Beans. Meat. These foods include those high in partially hydrogenated vegetable oils.regular ice cream). Some fish.Limit your intake of high-fat processed meats such as bacon. decrease the amount of fat you use in cooking and at the table. tuna. peas. salami. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . egg yolks. Unsaturated fats occur in vegetable oils. bologna. sunflower. shortening). Unsaturated oils include both monounsaturated fats and polyunsaturated fats. such as salmon. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. fatty fresh and processed meats. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. other lean meats. and peanut oils are some of the oils high in monounsaturated fats. Shellfish. and dairy fats. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. and other cold cuts. shellfish. beans.Choose 2 to 3 servings of fish. palm oil. Fish. Vegetable oils such as soybean oil. Poultry. and fatty fish like salmon. Eggs. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. Trim fat from meat and take skin off poultry. or nuts daily. and Nuts . canola. Olive. corn oil. taking care to avoid excess calories. These foods include liver and other organ meats. most nuts.Choose vegetable oils rather than solid fats (meat and dairy fats. or lentils often. Choose dry beans. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Try the lower fat varieties (check the Nutrition Facts Label). Keep your intake of these foods low. Use moderate amounts of food high in unsaturated fats. and coconut oil.If you need fewer calories. . . lard. avocados. lean poultry. olives. sausages.
Sugars and starches occur naturally in many foods that also supply other nutrients.Use egg yolks and whole eggs in moderation.Limit your intake of liver and other organ meats. and add little or no butter to your food.Limit your intake of foods with creamy sauces. Foods containing added sugars provide calories. Foods at Restaurants or Other Eating Establishments . . Prepared Foods . Limit ground meat and fatty processed meats. In the United States.Choose fish or lean meats as suggested above. This decreases the saturated fat and calories but keeps all other nutrients the same. During digestion all carbohydrates except fiber break down into sugars. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. not the naturally occurring sugars in foods like fruit or milk. and cheese. the number one source of added sugars is nondiet soft drinks (soda or pop). fruits. Choose foods lower in saturated fat and cholesterol.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Try switching from whole to fat-free or low-fat milk. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. fat-free or low-fat yogurt. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber.Choose fat-free or low-fat milk. and low-fat cheese most often. marbled steaks. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Examples of these foods include milk. and grains. cereals. . Sugars are carbohydrates and a source of energy (calories). Dairy Products . breads.Choose fruits as desserts most often. . some vegetables. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. .. but may have few vitamins and minerals.
Never stop learning about your diet and what you put into your body. Eating less salt may decrease the loss of calcium from bone. However. High salt intake also increases the amount of calcium excreted in the urine.Sweets and candies. and sweetened canned fruits. At present. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Intake of a lot of foods high in added sugars. The reasons for switching to a vegetarian lifestyle are many. 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. Salt is found mainly in processed and prepared foods. presweetened cereals. Not all foods with added salt taste salty. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. also are high in vitamins and minerals. and fruit drinks and fruitades are also major sources of added sugars. like soft drinks. There is no way to tell who might develop high blood pressure from eating too much salt. like chocolate milk. You will face no nutritional deficiencies. Choose and prepare foods with less salt. Some recipes include table salt or a salty broth or sauce. cakes and cookies. but when you do decide to switch to a meatless diet. Some foods with added sugars. the firmest link between salt intake and health relates to blood pressure. 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. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. You may be able to reduce your chances of developing high blood pressure by consuming less salt. consuming less salt or sodium is not harmful and can be recommended for the healthy. Salt (sodium chloride) is the main source of sodium in foods. you need to go into it with as much information as you can. Only small amounts of salt occur naturally in foods. is of concern. Some people add salt or a salty seasoning to their food at the table. normal person. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. and some cooking styles call for adding a very salty seasoning such as soy sauce. .
There are over 20. • Lacto-vegetarian: Eats dairy products but not eggs. are well documented. vegetables and fruit. • Vegan: Does not eat dairy products. antibiotics. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). shellfish or crustacean. fish. The diet progresses through ten levels. including pesticides. grains and nuts. . poultry. Vegetarians not eating anything containing dairy products or eggs are called vegans. in secondary consumption of antibiotics. Not all levels are vegetarian. animal foods contain far higher concentrations of agricultural chemicals than plant foods. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. Vegetarians live on a diet of grains. or slaughter by-products such as animal fats. I have included this section for your personal choice. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. Vegetarian foods tend to cost less than meat based items. game. This is the most common type of vegetarian diet. Whatever your reason for wanting or not wanting to become a vegetarian. • Macrobiotic: A diet followed for spiritual and philosophical reasons. The dangers herein. milk and milk products. poultry or any slaughterhouse by-product such as gelatin. The highest levels eliminate fruit and vegetables. with or without free-range eggs. Being healthier on a vegetarian diet means spending less on health care. particularly saturated fats. including sterols. growth hormones and other veterinary drugs that are given to livestock animals. The list can go on and on. etc. These drugs are consumed when animal foods are consumed. A vegetarian does not eat any meat. Being higher on the food chain. seeds. Plants do not contain cholesterol. • Fruitarian.Animal foods are higher in fat than most plant foods. though each level gradually eliminates animal products. or any other animal product. herbicides. eventually reaching the level of a brown rice diet. Consists mainly of raw fruit. A type of vegan diet where very few processed or cooked foods are eaten. nuts. becoming increasingly restrictive. You might be surprised to know that there are many different types of vegetarians. fish. eggs.000 different drugs.
New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Somewhere along the way. In fact. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. though in other cases it may simply mean a lacto-ovo-vegetarian diet. The meat was cleaned and cured without chemicals or preservatives. many years ago. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. That includes chicken. but not fish. They were freaked out by the thought of consuming something that at one time could look them in the eye. Many. . The term strict vegetarian may refer to a vegan diet. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. but also how it was processed for human consumption. 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. cows. Back then. big business began changing the way food was not only distributed. though their exact meaning can differ.Other terms can be used in describing various vegetarian diets. There really is no single vegetarian eating pattern as you can see from the definitions above. the food was pure and unprocessed. people survived on what they could grow or kill. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. 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. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. because choosing to eat as a vegetarian is such a personal decision. Men would kill deer. and pigs to provide food for their families. The women would grow huge gardens that would provide the rest of the nutrition.
is often associated with higher risks of heart ailments. In fact.Initially. It's true that the way we process meats can begin in a not so pleasant way. surveys were taken. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Meat . but others have taken a different turn. Plus. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Mad cow disease is a very real illness that causes dire circumstances even death.especially red meat . the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.are reason enough for some people to give up meat. Then concern began to arise as to how safe these foods really were. Another good reason is that meat is expensive.for anyone! Many animals are also infected with diseases due to poor living conditions. This can't be healthy .the way animals are killed and the preservatives put into the meat . Some of us still don't have much concern over our processed foods. Let's look at some common reasons people give for eating meatless meals. It is a lot cheaper to buy vegetarian foods instead of meat. These two instances . They have decided that eating pure and natural foods instead of processed foods are the way to go. . people just accepted the fact that processed foods were a way of life. Once they are killed. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Studies were conducted. and results were published that indicated some of these processing procedures weren't as safe as originally thought. and other diseases. 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. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. elevated blood pressure. They are also often injected with artificial hormones to increase meat production. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. even before the animals are sent to a slaughterhouse.
Vegetarians also worry about the amount of natural resources that are required in raising meat for food. There are six food groups in the vegetarian diet. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. fewer dental problems. Their immune system is stronger. 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. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. provide a wider range of nutrients. there can be little doubt that eating a vegetarian diet is a healthier way to eat. most people choose a vegetarian diet for health reasons. and imposes fewer burdens and impurities on the body. A vegetarian diet is healthy because it is typically low in saturated and total fat. and enjoy very productive lives. Vegetarians have fewer physical complaints. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. Medical studies have proven that a vegetarian diet is easier to digest. They include: . but keep us from getting sick. and their physical appearance is better. Certain components of food help our bodies not only operate more efficiently. 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. Whatever the reason. As a result. It's just a more productive and less invasive way to eat that gives way more benefits than not. This is simply not true. are healthier. Protein. their bodies are more refined. Vegetarians are less susceptible to major diseases that afflict present-day society. and vitamins are all contained in our foods. make less frequent visits to a doctor. and thus smaller medical bills. calcium.
baked beans. potassium and phosphorous). rice.• Cereals/grains . lentils. hazelnuts. beans. linseeds. etc. textured vegetable protein. walnuts. vitamins and minerals. Women need about 45g of protein a day (more if pregnant. lactating or very active). etc. pine kernels etc. zinc. oats. and E. D. tempeh. rye. Most foods contain a mixture of nutrients (there are a few exceptions. and the mineral iodine. soya protein etc. sunflower. • Fruit & vegetables. lentils. • Seeds: sesame. rye. some B vitamins and minerals (mostly iron. tempeh.kidney beans. • Grains/cereals: wheat (in bread. oats. chick peas. Carbohydrate. flour. sunflower seeds. sesame seeds. supplies vitamins A. • Vegetable oils and fats . fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. barley. cashews. walnuts. • Dairy products or Soya products . like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. Meat supplies protein. men need about 55g (more if very active). maize. pumpkin. maize (sweet corn). etc.margarine or butter. Nutrients are usually divided into five classes: carbohydrates. soya milk. • Pulses: peas. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. All these nutrients can be easily obtained by vegetarians from other sources. although they are needed in varying quantities. Potatoes are a useful cereal alternative. peanuts. Protein is very important in the diet. rice.almonds. fat. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. • Soya products: tofu. • Pulses .wheat (bread & pasta). it is worth remembering that everything you eat gives you a whole range of essential nutrients. . barley. We also need fiber and water. fats (including oil). Still. Evidence suggests that excess protein contributes to degenerative diseases.tofu. veggie burgers. All are equally important to our well-being. proteins. brazils. Fish. pasta etc). almonds. • Nuts & Seeds . millet. in addition to the above.
porridge. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. rice. We mix protein foods all the time. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. cheese. yoghurt (butter and cream are very poor sources of protein). Carbohydrates are the body's main source of energy. oats. muesli. Because of this. they have to be provided in the diet and so they are called essential amino acids. vitamins or minerals and they are also the main cause of dental decay. milk and ordinary table sugar. The sugars or simple carbohydrates can be found in fruit. The unrefined carbohydrates. rye) and some root vegetables. Even those foods not considered high in protein are adding some amino acids to this pool.• Dairy products: milk. it can be made up from the body's own stores. but when we mix plant foods together. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. macaroni cheese. or rice and peas. e. Single plant foods do not contain all the essential amino acids we need in the right proportions. we don't have to worry about complementing amino acids all the time. Adding dairy products or eggs also adds the missing amino acids. barley. quiche. millet. We can make many of them in our bodies by converting other amino acids. whether we are meat-eaters or vegetarians. pasta. complex carbohydrates or starches and dietary fiber. Contrary to previous . Most of our carbohydrates are provided by plant food. There are three main types: simple sugars. Complex carbohydrates are found in cereals/grains (bread. It is now known that the body has a pool of amino acids so that if one meal is deficient. • Free range eggs. A few examples are beans on toast. any deficiency in one is cancelled out by any excess in the other. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. This is not as alarming as it sounds. It is a normal part of the human way of eating. but eight cannot be made. Amino acids are the units from which proteins are made.g. Refined sources of sugar are best avoided as they provide energy without any associated fiber. There are 20 different ones in all. as long as our diet is generally varied and well-balanced. such as potatoes and parsnips. buckwheat.
. with the exception of palm oil and coconut oil. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. In fact starchy foods are very filling relative to the number of calories that they contain. as it is now termed. called fatty acids. like sunflower or safflower oil are unstable at high temperatures. Mono-unsaturated fats. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). • B Vitamins: This group of vitamins includes B1 (thiamin). nuts & seeds. This is no problem as they are widely found in plant foods. leafy green vegetables and fruits like apricots and peaches. folate. are termed essential as they must be provided in the diet. are best used for frying as the poly-unsaturated fats. Like proteins. Fiber can be found in unrefined or wholegrain cereals. Dietary fiber or non-starch polysaccharide (NSP). Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. It is added to most margarines. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Too much fat is bad for us. B6 (pyridoxine). pulses and green vegetables.belief a slimming diet should not be low in carbohydrates. B2 (riboflavin). orange or yellow vegetables like carrots and tomatoes. such as olive oil or peanut oil. pantothenic acid and biotin. The one thing they have in common is that only small quantities are needed in the diet. fruit (fresh and dried) and vegetables. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. linoleic and linolenic acids. but a little is necessary to keep our tissues in good repair. B12 (cyanocobalmin). fats are made of smaller units. B3 (niacin). or in sufficient quantities. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Two of these fatty acids. refers to the indigestible part of a carbohydrate food. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. for the manufacture of hormones and to act as a carrier for some vitamins.
salad vegetables. tap water in hard water areas. These sources are usually adequate for healthy adults. Vitamin B12 is added to yeast extracts. nuts and seeds (especially sesame seeds). • Vitamin K: Fresh vegetables. veggie burgers and some breakfast cereals. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. all leafy green vegetables and potatoes. cheese. Vitamin D helps calcium to be absorbed. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. soya milks. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. bread. whole meal bread. Found in dairy produce. eggs. • Iron: Needed for red blood cells. dried fruits (especially apricots and figs). The very young. eggs. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. Minerals perform a variety of jobs in the body. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. but a good intake of vitamin C will enhance absorption. • Vitamin E: Vegetable oil. cereals and bacterial synthesis in the intestine. • Vitamin C: Fresh fruit. Vegetable sources of iron are not as easily absorbed as animal sources. dried fruits. It is also added to most margarine and is present in milk. wholegrain cereals. molasses. .Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. cheese and butter. Found in leafy green vegetables. lentils and pulses. leafy green vegetables.
Sea vegetables are a good source of iodine for vegans. Calcium can bind to a wide range of proteins altering their biological activity. lentils and wholegrain cereals.2 kg of calcium. This may be related to repeated pregnancy with lengthy breast feeding. but the quantity depends on how rich the soil is in iodine. muscle contraction and nerve impulse transmission. about 99% is in the bones and teeth where it plays a structural role. This usually occurs after 35- . Metabolites of Vitamin D are important in this.• Zinc: Plays a major role in many enzyme reactions and the immune system. increasing re-absorption of calcium by bones. Dairy products also have plenty of iodine. Of the body's total calcium. This is important in nerve impulse transmission and muscle contraction. CALCIUM Calcium is the most abundant mineral in the human body. calcium deficiency may lead to osteomalacia (softening of bones). This involves loss of calcium from the bones and reduced bone density. Osteoporosis can be due to calcium deficiency. activating clotting factors. Calcium is also needed for blood clotting. sesame and pumpkin seeds. Calcium also plays a role in cell biology. In adults. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Bone loss occurs with age in all individuals. The skeleton of a young adult male contains about 1. The main function of calcium is structural. • Iodine: Present in vegetables. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. There is continuous movement of calcium between the skeleton and blood and other parts of the body. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This is finely controlled by hormones. This causes bones to be brittle and liable to fracture. cheese. Found in green vegetables.
Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Calcium balance can be affected by a range of other factors. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Calcium is lost in the feces. oestrogen. Most flour is fortified with calcium carbonate so cereals can also be a good source. This is due to reduced levels of the hormone. This usually results from excessive doses of vitamin D and can be fatal in infants. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. sesame seeds). The risk of osteoporosis may be altered by factors other than diet. Bone loss is greatest in women following the menopause. Calcium is present in a wide range of foods. A low level of calcium in the blood and tissues can cause hypocalcaemia. Phytic acid. other research has found no difference between vegetarians and omnivores. Adaptation to both high and low calcium intakes occur. Dairy products. Calcium loss is reduced if dietary calcium is low. Uronic acid. brazil nuts. This is thought to be due to animal protein increasing calcium loss from bones. nuts and seeds (almonds. being underweight. Saturated fats can also lessen calcium absorption. found in bran. Calcium loss is roughly equal to dietary calcium in adults. This involves sensations of tingling and numbness and muscle twitches. In infants and children calcium is retained for new bone growth. and oxalic acid. Vitamin D is essential for absorption of calcium from the gut. tofu. Meat is a very poor source of calcium. a component of dietary fiber. This is called tetany. found in certain fruits and vegetables can also bind calcium. Excess calcium in the blood can cause nausea. Reduced intake leads to increased efficiency of absorption. Lack of exercise. Postmenopausal women are particularly at risk from osteoporosis. smoking and alcohol can all increase the risk. In severe cases muscle spasms may occur. vomiting and calcium deposition in the heart and kidneys. However. Calcium is also lost during lactation in breast milk. whole cereals and raw vegetables is one of these. A number of substances can inhibit the absorption of calcium.40 years and involves the shrinking of the skeleton. urine and sweat. Hard water may also provide calcium. and dried fruit are all good sources of calcium for vegetarians. leafy green vegetables. However. .
Fats consist of fatty acids and glycerol. calcium absorption from the gut increases and no additional calcium is generally needed. There are about 16 different fatty acids commonly present in foods. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Foods rich in saturated fats are usually of animal origin. . The building blocks of fats are called fatty acids. Breast feeding women need extra calcium. monounsaturated or polyunsaturated. Saturated fat raises the level of cholesterol in the blood. Therefore. Cholesterol is present in animal foods but not plant foods. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Nearly all the fats in our bodies and in foods are triglycerides. Fats can be classed as either saturated. monounsaturated or polyunsaturated. The term lipids include both fats and oils. A lactating woman can lose up to 300 mg a calcium/day in breast milk. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Raised blood cholesterol is associated with an increased risk of heart disease. Fats and oils are essentially the same. Pregnant adolescents are an exception to this. having particularly high calcium needs. This depends on the type of chemical bonds present in the fatty acid. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. being made up of three fatty acid molecules to one glycerol molecule. Vegetable fats are generally unsaturated.Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. The nature of fat depends on its constituent fatty acids. These can be either saturated. Fats tend to be solid at room temperature whilst oils are liquid.
If there is just one double bond then it is monounsaturated. rapeseed and soyabean oils. Butter. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. arachidonic acid is not an essential fatty acid as was once believed. though fish oils may also be high in polyunsaturated fatty acids. fats act as carriers for fat-soluble vitamins A. Two fatty acids are termed essential fatty acids. . converting double bonds to single bonds. fish oils are sometimes used therapeutically. suet and meat fat are saturated fats. lard. then it is unsaturated. Plant oils may be hardened by the addition of hydrogen atoms. D. 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. As well as being a concentrated source of energy. Cholesterol belongs to the sterol group of fats. Unsaturated fats are liquid at room temperature. Fats have a number of important functions in the body.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. These are linoleic acid and alinolenic acid. It is present in all animal tissues but is absent from plants. 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. However. Hydrogenated vegetable oils are often present in margarine and other processed foods. This process is known as hydrogenation. The body can make its own cholesterol and so a dietary source is not required. They are usually of plant origin. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. For this reason. Because of this conversion. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. They are widely present in plant oils such as sunflower. E and K.
Cholesterol may form plaques on artery walls if levels in the blood are too high. especially when exposed to heat or sunlight. There are four main types of lipoprotein involved in cholesterol transport. saturated fat raising blood cholesterol. Egg yolks and highfat dairy products are high in cholesterol. Because of this high blood cholesterol is linked with heart disease. Unsaturated fatty acids can exist in two different geometric forms. These are called the cis and trans forms. Olive oil is a monounsaturated fat. This can lead to atherosclerosis. Lard and suet are saturated fats. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. HDL cholesterol may help protect against the risk of heart disease. Meat. These complex molecules are called lipoproteins. Saturated fats are nearly always from animal foods.Cholesterol is transported in to various proteins. It has been suggested that trans-fatty acids can increase the risk of heart disease. Cholesterol is present in all animal foods but not plant foods. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Fresh fruit and vegetables are rich in these anti-oxidants. Hydrogenation of margarine causes this to occur. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Anti-oxidants such as vitamins A. Polyunsaturated fats are usually from plant sources. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. . Because of this it is suggested that vegetable oils should be stored out of direct sunlight. including alcohol. eggs and dairy products all contain saturated fats. It is the LDL cholesterol which has been linked to heart disease. Polyunsaturated fats can also generate free radicals. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Coconut oil and palm oil are vegetable sources of saturated fats. Unsaturated fatty acids exist naturally in the cis form. stress and environmental pollutants can increase the generation of free radicals in the body. C and E offer protection against free radicals. A number of factors. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio.
Currently it is believed that around 42% of energy in the typical diet is from fat. and to use olive oil for cooking purposes. . Advice to vegetarians is to keep fat intake to a minimum. lack of stamina. insomnia. It also plays a vital role in many metabolic reactions. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Vegetarian diets tend to be lower in fat than omnivore diets. and iron deficiency in infants can result in impaired learning ability and behavioral problems. spleen and bone-marrow. between 10-20% of child-bearing age women are said to be anemic. headaches. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. The body contains between 3. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Symptoms of anemia include tiredness. All these symptoms are associated with decreased oxygen supply to tissues and organs. A small amount is present as myoglobin. IRON Iron is an essential component of hemoglobin. which acts as an oxygen store in muscle tissue. Iron also plays an important role in the immune system. Iron deficiency is the most prevalent nutritional problem worldwide. Iron deficiency can lead to anemia. Special emphasis is placed on reducing the amount of saturated fat in the diet. Dietary advice is to reduce this. The remainder is stored in the liver.5 and 4. breathlessness. the red pigment in blood. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. However. people with low iron levels having lowered resistance to infection.5g of iron. loss of appetite and pallor. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. 2/3 of which is present in hemoglobin. transporting oxygen in the blood to all parts of the body. Iron is essential for the formation of hemoglobin. 1/3 suffering from severe deficiency and anemia. In developed countries. 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. Research has also shown iron deficiency to be associated with impaired brain function. 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%.
PROTEIN Being vegetarian does not mean your diet will be lacking in protein. the amino acids in one protein compensating for the deficiencies of another. Excess dietary protein may lead to health problems. Unlike animal proteins. and fresh leafy green vegetables. Haem iron only exists in animal tissues. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. green peppers. blackstrap molasses. Good sources of iron for vegetarians include wholegrain cereals and flours. There are about 20 different amino acids. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. whilst in plant foods iron is present as non-haem iron. sugars. despite a high intake of fiber and phytate. Iron absorption can also be influenced by the amount of iron in the diet. These are the essential amino acids. The absorption of iron is influenced by other constituents of a meal. Non-haem iron is less easily absorbed by the body than is haem iron. Phytates. eight of which must be present in the diet. leafy green vegetables. However. Lowered levels of iron in the diet result in improved absorption. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Proteins are made up of smaller units called amino acids. plant proteins may not contain all the essential amino acids in the necessary proportions. Foods rich in vitamin C include citrus fruits. Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. oxalates and phosphates present in plant foods can inhibit absorption. amino acids and alcohol can also promote iron absorption. as can tannin in tea. pulses such as lentils and kidney beans. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. a varied vegetarian diet means a mixture of proteins are consumed. Citric acid. and some dried fruits. Fiber may also inhibit absorption. Vitamin C greatly increases the absorption of non-haem iron. .Dietary iron exists in two different forms.
Proteins are highly complex molecules comprised of linked amino acids. Many hormones are proteins. Amino acids link together to form chains called peptides. A typical protein may contain 500 or more amino acids. Muscle contraction. oats. Amino acids are simple compounds containing carbon. . The eight essential amino acids required by humans are: leucine. free-range eggs and some dairy products (milk. and lysine. immune protection. hydrogen. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. soya milk and textured soya protein such as soya mince). Excess protein may also be converted to fat and stored. nitrogen and occasionally sulphur. cereals (wheat. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. pulses. The amino acid that is in shortest supply is called the limiting amino acid. cheese and yoghurt). valine. each with their own unique amino acid composition. protein is used. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. the essential amino acids cannot be made and so they must be supplied in the diet. Certain amino acids can be made by the human body. However. phenylalanine. soya products (tofu. oxygen. threonine. isoleucine. Good sources of protein for vegetarians include nuts and seeds. Proteins in skin and bone provide structural support. Most foods contain at least some protein. Different foods contain different proteins. There are about 20 different amino acids commonly found in plant and animal proteins. histidine is also considered to be an essential amino acid. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. They play a crucial role in virtually all biological processes in the body. All enzymes are proteins and are vital for the body's metabolism. Protein can also provide a source of energy. tryptophan. and the transmission of nerve impulses are all dependent on proteins. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Proteins are essential for growth and repair. methionine. and rice). The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. For children.
nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. Many plant proteins are low in one of the essential amino acids. Beans on toast. Soya is a high quality protein on its own which can be regarded as equal to meat protein. muesli with milk (soya or cow's). This means when two different foods are combined. This does not mean that vegetarians or vegans go short on essential amino acids. As such. than protein from animal foods. pulses. and rice with peas or beans are all common examples of protein complementing. cheese or peanut butter sandwich. leads to a high quality protein which is just as good. The limiting amino acid tends to be different in different proteins. the amino acids in one protein can compensate for the one lacking in the other. For instance. such as a grain with a pulse. grains tend to be short of lysine whilst pulses are short of methionine. This is known as protein complementing. seeds. Vegetarians and vegans eating a well-balanced diet based on grains. and in some cases better. Combining plant proteins. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. it has been thought that protein complementing needed to occur within a single meal. However. This is why plant proteins are sometimes referred to as low quality proteins. which is regarded as the ideal. 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 . it is not surprising that animal proteins. such as meat. Previously. milk and cheese tend to be of a higher protein quality than plant proteins.Protein quality is usually defined according to the amino acid pattern of egg protein.
involving the degeneration of nerve fibers and irreversible neurological damage. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. they are typically lower in total intake of protein than non-vegetarian diets. eggs and dairy products. B12 is necessary for the rapid synthesis of DNA during cell division. This is especially important in tissues where cells are dividing rapidly. It contains cobalt. It is exclusively synthesized by bacteria and is found primarily in meat. and so is also known as cobalamin. the maintenance of the nervous system. There has been considerable research into proposed plant sources of vitamin B12. Because infants and children are growing they require more protein than adults (proportional to their body weight).Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. can also occur. However. Many vegan foods are supplemented with B12. and growth and development in children. 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. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). and algae such as spirulina have all been suggested as containing significant B12. Vitamin B12 is necessary for the synthesis of red blood cells. Fermented soya products. If B12 deficiency occurs. This results in anemia. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. DNA production is disrupted and abnormal cells called megaloblasts occur. Symptoms include excessive tiredness. Deficiency can cause anemia. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. seaweeds. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. . While vegetarian diets usually meet or exceed protein requirements. particularly the bone marrow tissues responsible for red blood cell formation. Vitamin B12 neuropathy.
The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. However. pallor. There has been considerable research into possible plant food sources of B12. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. found no significant B12. have both appeared to contain significant amounts of B12 after analysis. Total body store is 2-5mg in adults. including tempeh. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. sore tongue and menstrual disorders. Spirulina. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Anemia may also be due to folic acid deficiency. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Other symptoms can include a smooth. Assay methods used to detect B12 are unable to differentiate between B12 . shoyu and tamari. and poor resistance to infection. an algae available as a dietary supplement in tablet form. a seaweed. dairy products and eggs. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. B12 is also important in maintaining the nervous system. In comparison. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. However. listlessness. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. This is known as enterohepatic circulation. known as B12 analogues. analysis of fermented soya products. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Vitamin B12 is excreted in the bile and is effectively reabsorbed. Fermented soya products. may be obtaining more B12 from re-absorption than from dietary sources. including vegans and some vegetarians. People on diets low in B12. and nori. The only reliable unfortified sources of vitamin B12 are meat. These cannot be utilized to satisfy dietary needs. it is thought that this is due to the presence of compounds structurally similar to B12. Around 80% of this is stored in the liver. When deficiency occurs. Vitamin B12 can be stored in small amounts by the body. known as intrinsic factor.breathlessness. seaweeds and algae have all been proposed as possible sources of B12. miso. folic acid also being necessary for DNA synthesis.
Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. A slice of vegetarian cheddar cheese (40g) contains 0. Fermentation in the manufacture of yoghurt destroys much of the B12 present.and its analogues. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. A range of B12 fortified foods are available. and breakfast cereals. though little is known about this.2 µg. soya milks. However. veggie burger mixes. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Vecon vegetable stock. In the past. These include yeast extracts. Zinc is vital for the healthy working of many of the body's . Human feces can contain significant B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure.5 µg. Bacteria present in the large intestine are able to synthesize B12. vegetable and sunflower margarines. 1/2 pint of milk (full fat or semi skimmed) contains 1. textured vegetable protein. A boiled egg contains 0. It helps with the healing of wounds and is a vital component of many enzyme reactions. particularly in areas where hygiene standards may be low. B12 not being absorbed through the colon lining. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Pregnant women are not thought to require any extra B12. the bacteria produce B12 too far down the intestine for absorption to occur. Boiling milk can also destroy much of the B12. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Lactating women need extra B12 to ensure an adequate supply in breast milk. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. B12 has very low toxicity and high intakes are not thought to be dangerous.7 µg. as the B12 analogues can compete with B12 and inhibit metabolism. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12.
prostate problems. pulses and nuts. particularly in association with protein foods. Zinc is found in all parts of our body. lipids and energy. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. in the metabolism of the ovaries and testes. Zinc has a range of functions. diarrhea. 60% is found in muscle. in insulin activity. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. The first signs of zinc deficiency are impairment of taste. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. seeds and wholegrain cereals. As a component of many enzymes. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. It is thought that zinc supplementation can help skin conditions such as acne and eczema. inhibit zinc absorption. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. delayed wound healing. There are no specific storage sites known for zinc and so a regular supply in the diet is required. alcoholics and those suffering from trauma or post-surgery. wholegrain cereals. Dietary fiber and phytic acid. a poor immune response and skin problems. Particularly high concentrations are in the prostate gland and semen. and in liver function. carbohydrates. Our body contains about 2-3g of zinc. The more sexually active a man the more zinc he will require. and decreased growth rate and mental development in infants.systems. It is always better to seek the advice of an expert before dosing yourself with supplements. Good sources for vegetarians include dairy products. fatigue. The recommended amounts of zinc for adult men are 1/3 higher than those for women. anorexia nervosa. yeast. nuts. zinc is involved in the metabolism of proteins. 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. 30% in bone and about 5% in our skin. . Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. Other symptoms of zinc deficiency can include hair loss. found in bran. Only 20% of the zinc present in the diet is actually absorbed by the body. beans and lentils.
Excess zinc is toxic. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. skin. hair. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. . semen and also menstruation. Various chemicals added to many processed foods can also reduce zinc absorption e. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. A deficiency of zinc in the diet means zinc absorption is improved. 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. You will have a larger chance of not succeeding if you do it this way initially. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. phosphates. vomiting and fever.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Zinc is lost via the feces. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. but also some common sense.g. such as Iran and other Middle East countries. urine. but it is thought that demands are met by increased absorption from the gut. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. A vegetarian diet makes you a healthier person. Baking can destroy over half the phytic acid in whole meal bread. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Pregnant women do need extra zinc. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. but getting started with this new lifestyle takes not only dedication. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. EDTA. sweat. particularly iron and copper. Breast feeding mothers need extra zinc in their diet. Too much zinc will interfere with the metabolism of other minerals in the body.
tofu. And. but you can learn to stay healthy by understanding what it is your body needs. Others eat vegetarian food one day a week. pulses. take the next step by making sure you always buy free-range eggs and vegetarian cheese. A little later in this book. As you get more confident about vegetarian food.Some people start out by eliminating red meat first. then poultry. Don't be put off by a bit of teasing or ill-informed scare stories. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. Don't go it alone. Buy a vegetarian cookbook (or borrow one from your local library). but always be a learner when it comes to your body and what you put into it. but investing in a cook book is a great way to start. Join The Vegetarian Society to make sure that you always have access to our expert advisors. If you've grown up eating meat. cous cous and all sorts of vegetables. You'll have to change your habits. there are literally hundreds of vegetarian cookbooks around.usually from people who know very little about their own health and dietary needs. remember to let them know in advance that you are vegetarian. including meat alternatives like mince and sausages made from soya or Quorn(tm). then two or three days and eventually every day. Learn as much as you can about nutrition and what your body needs to thrive and prosper. Educate yourself by reading labels or making all your food yourself. Be careful about hidden non-veggie ingredients in foods. Try something new. to avoid any embarrassment when friends are cooking for you. The important thing is to work out what will suit you and stick with it. Whether you need simple step by step instructions or gourmet dishes to impress your friends. . Be prepared to take a little teasing or snide remarks. 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. Vegetarians are sometimes the brunt of jokes and prejudices . We've given you most of what you need to know in the above chapters. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. we'll give you some great veggie recipes. then fish. this can be difficult.
Most people keep a few stock items in their kitchen cupboard or freezer. sunflower and many others) The list looks long. frozen chips etc . Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat. many meat-flavored varieties are actually vegetarian) Yeast extract (e. but you don't need to buy everything! In fact. 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. pumpkin.will be suitable for vegetarians . 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. vegetable oil. Donate it to a church or local food pantry. free-range eggs. dairy products. Many of the basics .g. flour. That includes anything made with animal products or preservatives.bread. 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.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Don't throw that food away. Then you'll need to stock up on vegetarian friendly foods.
If you know you are going to be eating in restaurant X on Saturday. or stick with more familiar tastes if you prefer. Most all of the better chain food restaurants have salad bars. If you find yourself in that predicament. pulses or just vegetables. jacket potatoes.com/theme/609/restaurants. Look at the soup bars also. all have something vegetarian on the menu. chili. DINING OUT For many new or wannabe vegetarians. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. It shows their talent. If you are going to a quality restaurant or one that is locally owned.html> are more than happy to whip something up. feeds their ego and gets you an outstanding meal. you will get a yes. many cheeses and all sorts of ready meals. Bean burgers. . that fear keeps them from accepting dinner invitations from family and friends. can something special be prepared. you can break all the rules. pizzas. Most often than not. Many have extensive. call ahead and ask if they offer vegetarian entrees and if not. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. scrambled eggs. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Most chefs in quality restaurants <http://www. you will almost always be able to find a vegetarian friendly meal on the menu. Or worse. baked beans. many of the soups are bean based with no meat. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries.Eating vegetarian is a real culinary adventure. If not. pasta sauces and soups are all suitable for vegetarians already. ratatouille. well stocked salad bars. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. such as spaghetti bolognaise. veggie sausages. If not.associatedcontent. stir-fry and curries can be made with soya mince. Many of your favorite dishes. ask your server what is available. Once you've broken out of the conventional meat-and-two-vegetable routine.
rice and noodles. At the big chain restaurants like Olive Garden or the Spaghetti Factory. are just as tasty as the meat-loaded kind. too.some dishes that sound vegetarian on the menu may contain meat or eggs. called ghee . although not all cities have them. which is loaded with vegetables. spicy lentil dish. baba ganoujh (a delicious eggplant spread). If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. you were wrong. you can have gazpacho (a cold vegetable . which are an excellent source of protein (and delicious). as well. And if the gang heads out for pizza. and not beef or chicken). Chinese restaurants are great for vegetarians. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. spanikopita (spinach pie) and salad made with a grain called tabouli.Italian restaurants are another great option for vegetarians. Other ethnic options are excellent choices for vegetarians. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. Many Italian soups. such as pasta fagioli. Depending on the chain.Even fast food restaurants are getting into the healthy trend. too. Order your salad with no meat and you're set to go. Tell your waiter that you don't eat meat. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. get their protein from rice and beans (just make sure that they use vegetable broth. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. and samosas. especially the ovo lactos. or Mexican food. If you're new to Indian cuisine. Most fast food chains now offer garden salads in a wide variety of different flavors. If you thought you'd never dine again under the Golden Arches. delightful little pastries stuffed with meat.just ask that your meal be prepared with vegetable oil instead. a traditional. If you like Mexican fare. Indian restaurants are terrific for vegetarians. as it pasta primavera. Japanese. don't fret . or even a cheese-less pizza topped with vegetables. Just take a moment to quiz your server about how the dishes are prepared . The Indian diet has a rich tradition of vegetarianism. yogurt and fruit or a number of other meatless items off the menu. Pasta with meatless marinara sauce is a staple menu item. Plain cheese pizza. dolma (stuffed grape leaves). offering delicious vegetable entrees. you can add a baked potato. though. be aware that many Indian dishes are prepared using clarified butter. ovo lactos have lots of options. you have a delightful adventure ahead of you . and they'll make sure your meal comes the way you want it.try dal. Hit a Greek restaurant and load up on hummus.
Assure the well meaning. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. the breaded and fried) and bean-and-cheese versions of all the usual favorites . fundamentally. chiles rellenos (green peppers stuffed with cheese.soup). the family member or friend that just will not accept that you've gone meatless. Offer to show them websites. Etiquette is. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. you can make sure that you have a tempting variety of delicious foods. they may not know how to feed you. The choices are more diverse than what you think. If you're not comfortable with taking a chance on the veggie burger. tostadas and tacos. That you feel. do so . Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. that your diet is the perfect diet for you. about behaving well under challenging circumstances. but often misguided. smile and say that they're so delicious that you're happy to enjoy them. If you're the host.chat with your tablemates. and you have the research to back it up. enchiladas. remember that's it's just for one meal . even if your hosts know that you're vegetarian. If all there is on the table that you can eat is bread and salad. simply order a salad or baked potato. books and magazines so they can learn more. loved one that you are indeed paying attention to your health.burritos. But what if you're the guest? Often.both attending them and hosting them . Don't be afraid to ask questions when you are dining out. you need to make the best of things. What about eating in other people's homes or having people to your home for dinner? We've all experienced it.can be problematic for people on special diets. Even if it's disappointing.and. This is one time. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. if you're questioned. you really do have to stand firm. In those cases. Dinner parties . Here they are worrying about your health and you are worrying about hurting their feelings. It's tough. Or you may end up in a situation where your hosts simply have no idea of what your needs are. enjoy the company and have a good time anyway! .
so you have more time to enjoy your guests.If there's absolutely nothing on the menu that you can eat. Whatever happens. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Chances are good that people won't even notice that they are eating dishes that don't contain meat. ask them if they have special dietary needs.no one will be looking at their plate and wondering why there's still food there . and you think there might be challenges finding something to eat. stick to your choices and prepare a vegetarian dinner. eat. One sure way to make everyone happy is to serve a variety of different dishes buffet style. If you accommodate their needs that same way you'd like yours accommodated in a similar situation.some are allergic to bell peppers. or your hostess sits a plate of animal food in front of you. It's a choice only you can make! . or if there's anything they absolutely hate. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. but you won't be suffering from hunger pangs throughout the evening. You can choose to prepare a separate meal in your home for your meat eating guests. but only do so if you won't be compromising your choices. or didn't. by all means do that. don't make an issue of your diet. Think about how you'd like to be treated when you go to dinner at a friend's home . and leave some empty space so it looks like you ate something. Hide the meat under some lettuce. or peanuts. To be blunt. If the conversation is compelling.and it'll save you the effort of serving. tell them you're vegetarian and steer the conversation to something else.how about offering the same courtesy to them? When you invite guests to dinner. or dairy. most people won't notice how much you did. You'll be surprised at what people have to say . If you're comfortable handling meat products and are doing it for the courtesy of your guests. allowing guests to fill their plates only with what they want. no one is really interested in what you can't eat. you can make them feel extra welcome in your home. When having people to your home for dinner. If someone asks. It helps them to feel comfortable if they don't want to eat something . Part of being a terrific host is anticipating your guests' needs. You should only serve meat if you genuinely feel comfortable doing so. Even under the worst circumstances there will be something for you to snack on.squish things around and mess up your plate. If you're headed to a big social event like a wedding or a family dinner. do what children do . then eat a light meal before you leave the house.
for most babies. pesticides or other contaminants that you would if you were eating meat. At the four-to-six month mark. as it can cause intestinal bleeding and lead to anemia. and it's all we require or should eat for the first four to six months of life. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. too . We all start out life as lacto vegetarians.So you've decided to become a vegetarian.you're not passing on any of the antibiotics. Infant formula. choose a soybased formula . and when she takes a quart or more of a formula per day and still acts hungry. scientists believe that there are other. as it's not designed to meet their nutritional needs. breast milk is the optimal food. substances in breast milk that make it superior to infant formula.soy is less likely to cause allergies than cow's-milk-based formulas. your child is still a vegan. 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. is made as close as possible to that of mother's milk. This isn't necessarily true. Out first food is our mothers' milk. 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. Should you decide not to breast feed. it's time to introduce your baby to solid foods.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. your breast milk is superior to that of meat-eating mothers . (And if you're a vegan and you breast feed. In addition to the sugars and other nutrients. it's time to transition to solid foods. .breast milk is a natural food for humans while cow's milk is not). as yet unidentified. The good news is. The timing varies from baby to baby . But don't give regular soy milk to a baby less than a year old. 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. Cow's milk should never be fed to babies under one year old. made just for us and full of all the nutrients we need. Whether or not you breast feed is entirely your decision but. Also. the alternative to breast milk.
It's smart to introduce new foods one at a time. If you buy prepared foods. you can start offering your child some vegetarian versions of classic kids' favorites. regular soy milk. begin to slowly introduce other foods." take care that the foods aren't too hard. Adapt the guidelines in the baby books to the vegetarian diet. about a half-ounce per serving. start introducing high-protein legumes to the baby's diet. you can give him water. Once your baby eats cooked cereal. Vegetarian and vegan children are just like any other kids . as well as soy cheese and soy yogurt two servings per day. bland flavor. Good choices are carrot sticks. sharp. Start with raw. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. preservatives and any other additives that your baby doesn't need. or any other nutritious liquid.rice cereal is best. as almost every baby can digest it easily and unlikely to cause an allergic reaction. At seven to ten months. an vegetables that adults eat are fine for a child. so that their systems can get used to the change in diet. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. Slowly add tofu into their meals and snacks. so if your baby has sensitivity to a food you can easily identify it. which can be cooked until fairly soft and have a pleasant. Start with cooked grains . juice. and lightly blanched and cooled broccoli. starting with veggies that are easy to chew and unlikely to present a choking hazard. Follow the same feeding schedules and advice that you would for any other baby. large. except for not feeding them meat. lettuce and other leafy green vegetables. Raw vegetables can be introduced then.they'll be a bit fussy sometimes. Most babies are very fond of lentils. Nut butters should not be fed until after 12 months. As long as it's safe for the baby to chew. regular soy milk or rice milk. hot dogs and sandwich slices . or round.once your child is old enough to transition off formula. When giving babies "finger foods. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. As you ease into the toddler/preschooler years (ages 1 to 4). You can buy commercial baby foods or puree your own fruits and vegetables in a blender.You'll want to introduce solid foods slowly. buy ones that are free from added sugars.
especially if you have a husband or wife who loves a nice juicy steak on a regular basis. He loves reality television. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. she adores opera. All marriages are about compromise. Don't worry about a vegetarian diet affecting your child's growth . You choose someone to spend the rest of your life with and. to sandwiches. you often find yourselves negotiating to find a middle ground that you can live with. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. but the other is neat. Very young children also need to eat more than three meals each day. filling plant foods. One of you is messy. One partner may be a social butterfly but .add avocado. So be generous with the snacks featuring grains. 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 . fruits and vegetables to add lots of necessary nutrients to their diet.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. as time passes. and weighed slightly less than children raised on an omnivorous diet. when they were actually taller than average. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . too. and since small children have equally small stomachs. cookies and other baked goods Vegetarian diets feature a lot of bulky. they sometimes don't get all the calories they require. which is calorie-dense and full of good fats. they caught up by age 10. Peanut and almond butters are excellent sources of calories for kids.
The key to making it work is acceptance of each other's choices. when you're single and dating. • Don't talk endlessly about your diet. getting to work and raising children can sometimes make even the smallest difference seem enormous. You can't control what your spouse eats . No one likes to be told that they're "bad. Try to respect their decision. doing laundry. especially in public. Married couples figure out how to adapt to such differences. If your partner is interested.but don't lecture. Try to keep in mind that your choice to become vegetarian was a personal one. You and your spouse may agree on a lot of things. closing the door to them making that step themselves in the future. Choose venues that offer both meat dishes and vegetarian options. . • Never attack your spouse's point of view. • Play an active role in shopping and preparing meals. but still disagree on how to eat.no two individuals are exactly alike. and the day-to-day struggle of paying bills. As the popularity of vegetarianism increases. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. veggie burgers and non-dairy cheese at home. • Try to get your partner to compromise on certain foods. • Be a positive role model.but you can control how you behave towards them. • Acknowledge that your spouse's diet isn't meant to hurt you. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. too. it isn't a choice designed to make your life unhappy or more complicated. See if you can get them to eat soy hot dogs. It's understandable. appealing meals so that your partner can see that the diet isn't boring. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. But that's unrealistic . so that you can enjoy a fine meal together. and it has to be for them. on convenience or on habit. to believe that your ideal partner will share all of your values. Cook a variety of tasty. whether it is based on ethical principles." particularly if they're simply eating the same diet as most of the other people they see every day. If your partner eats meat. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. • Try to find restaurants where you can eat together. Buy a few cookbooks and try new recipes to keep things interesting. If you judge your spouse harshly for not joining you in your vegetarian journey. There are probably far more of those than there are issues on which you don't see eye-to-eye. the subject will come up naturally . so do the number of "mixed marriages" between meat-eaters and non-meat eaters. you may be turning them off entirely.the other's happy to stay home every night with a good book.
so only you can figure out the answers to these questions. Eating together is one of the great pleasures of any relationship. The first thing you need to accept is that it's not your job to make them change to suit your way of eating.you 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'll have to deal with them not understanding all the ins and outs of your new lifestyle .and not turning them off by lecturing them! Only you know the dynamic in your home. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. Again. Negotiate a menu plan that's acceptable to both of you. it's more than likely that you're the only person in your household going meatless. Even if they're supportive of your decision.• If you've agreed not to eat meat at home. this is a huge issue. accept that your spouse may eat meat sometimes when they're not with you.and if they're not supportive. If you can't stand to have meat around you at all.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. your children or roommates. 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. you may find them ridiculing your food choices or even actively trying to sabotage you. Whether you live with a partner. your parents. and dedicate a special section of the refrigerator to meat storage. Although vegetarians aren't looked down upon today as much as in the past. If they want to change. . You may have to ask the others in your home to cook meat outside on a grill. that's great . however . and nagging doesn't help. any more than it's theirs to turn you back into a meat-eater. One thing is certain. there will still be people who think that your new lifestyle is a weird one. you can't control what they eat.
2. A little compromise and understanding can go a long way. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Consider. Becoming a vegetarian is an exciting change in your life. and prepare your own entrée on the other nights. Learning how to cook without meat can be a daunting task. even though many Israeli soldiers do not normally keep the kosher laws. here are some helpful tips to allow you to deal with your partner's choice: 1. so that nobody's beliefs will be violated. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Try to find some good vegetarian recipes that you find convenient and enjoyable.) 5. Recognize that if you eat vegetarian food you are not compromising any principle or belief. (Vegetarian food is also available for Israeli vegetarian soldiers. You don't need to be an expert. while your spouse would be doing so if she/he ate meat. 4.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. The vegetarian lifestyle will be most difficult for the non-vegetarian. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. When family and friends begin to question your new meatless diet. Try to see the positive side of your partner's diet. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. that all meals served by the Israeli military are kosher. for example. 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. and when . Try out a few of these yummy recipes. and that you can share together. 3. It all comes down to what your needs are. and the compromises you and your family are willing to make. Here are some great recipes for you to try.If your feelings aren't that strong. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". . If your partner has decided to go vegetarian and you don't embrace that choice. but it doesn't have to be. you may simply want to negotiate who cooks what. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason.
Fry tortillas individually in a small amount of hot oil until soft. In a bowl. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. chili powder. salt. boil tomatillos and chopped onion in water to cover for 10 minutes. husks removed • 1 large onion. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. and 1/2 cilantro.5 ounce) can pinto beans. Fill tortillas with potato mixture. Bake in the preheated oven for 20 to 25 minutes. Bake for 20 minutes. and place in an oiled baking dish. Place seam side down in an oiled 9x13 inch baking dish. or until hot and bubbly.Potato and Bean Enchiladas • 1 pound potatoes. and spread remaining cheese over sauce. puree with half of the cilantro until smooth. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Meanwhile. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. and ketchup. or until tender. Set aside to cool. 1/2 cheese. chopped • 1 bunch fresh cilantro. Once cooled. divided • 2 (12 ounce) packages corn tortilla • 1 (15. toss diced potatoes together with cumin. and roll up. Mix potatoes together with pinto beans. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Spoon tomatillo sauce over enchiladas. coarsely chopped.
carrots. Cook until vegetables are tender. Stir in mushrooms. and basil. lightly beaten • 6 tablespoons salsa. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. and cook 4 minutes. and reduce heat to medium. green onions. chopped 1 egg. and reserved potato starch. red pepper. peeled and coarsely shredded 1 medium onion. Stir in tomatoes. Black Bean Rice Burgers • 1 (15 ounce) can black beans. split . Sauté onions. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Cook for about 8 minutes. celery.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. heat skillet over medium-high heat. mix the potatoes and onions. For each pancake. Wrap the mixture in cheese cloth or paper towels. In a large bowl. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Potato Pancakes 4 medium baking potatoes. stirring occasionally. turning once. The starch from the potatoes will settle into the bottom of the bowl . and simmer for 20 minutes. Stir in green pepper. kidney beans. rinsed and drained • 1 cup cooked brown rice • 1 small onion. about 6 minutes. and corn. until brown on both sides. Serve hot. Cover. and squeeze out the excess liquid into another bowl. and chili powder. press together about 2 tablespoons of the potato mixture with your hands. oregano. salt and pepper. finely chopped • 1 egg. and garlic until tender. egg. Season with cumin. combine the potato mixture. coarsely shredded 4 green onions. place on skillet and flatten with a heat-proof spatula.pour off the water and save the remaining potato starch. Bring to a boil.
Sprinkle half of the Parmesan cheese over each tomato. Flatten to 1/2-in. Top each with 2 teaspoons tomato paste. Add the rice. 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 small bowl. Pinch together perforations to seal. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Place 2 rectangles on a 9x13 inch baking sheet. combine sour cream and remaining salsa. mix well. sour cream mixture and slice of cheese on bun. Broil 6 in. egg and 2 tablespoons salsa. and separate into 4 rectangles. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Unwind the roll dough. Bake in the preheated oven 10 to 12 minutes. Moisten edges of rectangles with water. mash beans with a fork. Top with a tomato slice. sprinkle half of the cheddar cheese and cayenne pepper. or until golden brown. Tomato Cheese Melt • 1 onion bagel or English muffin. Sprinkle each with 1/4 teaspoon oregano. Cover each with remaining dough. Press the edges firmly with a fork to seal.In a large bowl. thickness. onion. burger. from the heat for 4-5 minutes or until cheese is bubbly. 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. Place 2 slices mozzarella on each rectangle. Place a lettuce leaf.
corn syrup and salt. In a medium saucepan over medium heat. and bake in the preheated oven 30 minutes. In a medium baking dish. stir. wine. Stir heavy cream. stirring constantly. Place popcorn in a very large bowl. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Boil without stirring 4 minutes. and bay leaf. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Cover. sliced • 1/4 pound zucchini. Heat oil in a medium saucepan over medium heat. Remove from heat and stir in soda and vanilla. Remove from oven and let cool completely before breaking into pieces. melt butter. stirring to coat. Place in two large shallow baking dishes and bake in preheated oven. 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 continue baking 10 minutes. garbanzo beans with liquid. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Stir in brown sugar. for 1 hour. garlic. stirring every 15 minutes. and saute onion until tender and lightly browned. butter. Uncover. chopped • 3/4 cup dry white wine • 3 tablespoons butter. mix onion. zucchini. Pour in a thin stream over popcorn. and Romano cheese into the vegetable mixture. and continue baking 30 minutes. chopped • 1 (8 ounce) can garbanzo beans. tomatoes with liquid. Monterey Jack cheese. until cheeses are melted and bubbly. Bring to a boil. basil.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C).
nutmeg. vegetable base. It works well when using a 3 millimeter slicing disk. Sprinkle flour over onions and cook for 1 minute. Cook for 15 minutes. fresh mushrooms and carrots. pepper. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. lightly beaten • 1/3 cup butter. Stir in water. season with salt and serve. softened in water • 3 pounds fresh mushrooms. slice thinly and set aside. Add dried mushrooms along with the water they soaked in. thyme and sliced artichokes and cook for 25 minutes. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. 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. cayenne. salt. sliced • 3 pounds carrots. Stir in vinegar and cook for approximately 3 minutes. chopped • 3 cloves garlic.• 3 pounds thinly sliced shallots • 3 small red onions. garlic and shallots in olive oil and set on low. Stir in capers and parsley. Let cook for 15 minutes. in order for vinegar to evaporate. mashed • 3/4 cup white sugar • 1 egg. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour .
mix together 1 1/2 cups flour. 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.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). sugar. combine brown sugar and cinnamon. cover and let rest for 10 minutes. or line with muffin papers. Stir the banana mixture into the flour mixture just until moistened. press Start. egg and melted butter. Spoon batter into prepared muffin cups. until a toothpick inserted into center of a muffin comes out clean. After the dough has doubled in size turn it out onto a lightly floured surface. In a small bowl. room temperature • 1/3 cup margarine. beat together bananas. In another bowl. Place rolls in a lightly greased 9x13 inch baking pan. Lightly grease 10 muffin cups. Cover and let rise until nearly . Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. In a large bowl. 2 tablespoons flour and cinnamon. Bake in preheated oven for 18 to 20 minutes. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. 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. Roll up dough and cut into 12 rolls. mix together brown sugar. softened • 1/4 cup butter. Sprinkle topping over muffins. baking soda. baking powder and salt. In a small bowl. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Roll dough into a 16x21 inch rectangle. Select dough cycle. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. softened • • 1 (3 ounce) package cream cheese.
or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. 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. move them to the sides of the pan and form an empty circle in the middle for your tofu. Spread frosting on warm rolls before serving. Set aside. Stir Fry: Sauté onion and green pepper in oil. Sauté this for another couple of minutes. about 30 minutes. about 15 minutes. When they are good and soft. vanilla extract and salt. confectioners' sugar. When it looks like you could eat it. Add more oil to the middle of the pan. When it starts to get golden. preheat oven to 400 degrees F (200 degrees C). crumbled tofu (don't use silken. Bake rolls in preheated oven until golden brown. 1/4 cup butter. Add water and mix thoroughly. While rolls are baking. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Heat on Med until thick and bubbly.doubled. beat together cream cheese. Remove from heat and add mustard and margarine.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . then add your drained. use extra firm). mix in the peppers and onion and keep frying. Meanwhile.com/products/censura. You can add some turmeric for color if you like.
or just about anything. To make sauce. cook chopped veggies (NOT spinach. Add water and mix thoroughly. add spices. combine flour. Remove from heat and add mustard and margarine. You can add dairy free milk and use veggie bouillon cubes. Thaw pie shell and take 1/2 out of the tin. Roll and push to one . chopped 1/4 cup chopped cilantro. Add slowly either cornstarch or flour till slightly thickened. beans. zucchini. tarragon. Add cooked veggies and coat them w/sauce. till crust is brown and delicious cheese and juice oozes out. salt and garlic powder. 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. olives. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Add rest of cheese on top of that. Cook in microwave or oven till about 3/4 cooked. heat broth in large kettle. mushrooms. cilantro and salsa to sauce. Heat on medium heat until bubbling and thick. black). then add spinach on top. chopped 1 can olives. Spoon in veggies and sauce. drained 2 medium onions. 1/2 cup salsa (optional) In medium-large saucepan. just keep it till later).A variety of veggies such as green beans. Meanwhile. Set aside 1/2 cup of cheese sauce in separate container. nutritional yeast. Bake at 400 for about 45 min. Meanwhile. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. or whatever you like. cumin. Mix it up. and lower heat. layer 1/2 cheese on bottom of lower crust. Place a tortilla in pan and cover in enchilada sauce. and close it up as best as you can w/ the torn top shell. Spoon in filling. Add onion. pinto.
and lemon juice. set aside. sauté for 1 minute. Add herbed tofu. Cover and bake 15 min. Add parsley and garlic. simmer uncovered for 5 min. Uncover and bake an additional 20-30 min. repeat process until all noodles are used up... Remove from heat. Add carrots and veggie broth. keep warm. herbed tofu 8 oz. 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.. vegan cream cheese. Bake at 350 until brown. until it is thoroughly heated. top with spaghetti sauce.end of pan. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. nutritional yeast at this step. Continue until all tortillas filled. at 375 degrees. Stir in nutmeg (possibly you could add some about 1/4 C. vegan cream cheese 2 Tbsp. stir well. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Usually lasagna takes about 45 minutes to cook thoroughly. just to make it a little bit more cheesy!). sliced . Place 3 lasagna noodles in bottom of 11x7 baking dish. place over medium-high heat until hot. spread carrot mixture over top. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb.. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. use your own judgment. Add olive oil to a large skillet. 30-45 minutes.
Just as the garlic begins to turn brown. 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. combine the onion with the rice and all the remaining ingredients. pink. covered. or until the top is golden brown and bubbly. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . 1 1/2-quart baking casserole. about 20 minutes.• 1 (16 ounce) can crushed tomatoes • 1/2 cup red wine • 1/2 cup water • 1 teaspoon salt • 1 teaspoon white sugar • 6 leaves fresh basil leaves. seeded and minced. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Reduce heat to low and simmer. preferably organic • 1 to 2 fresh jalapeño peppers. water. Pour the mixture into a lightly oiled. Stir together thoroughly. wine. TORTILLA CASSEROLE One 16-ounce can pinto. In a mixing bowl. salt and sugar. or black beans. and add tomatoes. Bake for 35 minutes. be careful not to burn. remove pan from heat. Heat the oil in a small skillet. Cook over medium-high heat and bring to a boil. Add the onion and sauté over low heat until lightly browned. 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. Remove from heat and stir in basil. Allow pan to cool.
Repeat the layers. Add the noodles and cook until just tender. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. according to package directions. half of the cheese. cheddar. Lightly oil a wide. Bring water to a boil in a large pot. etc. drain them. Mix thoroughly. thawed 2 scallions. overlapping one another. Combine the first 7 ingredients in a mixing bowl. Let stand for a minute or two. Pour in the sauce. heat the margarine or oil in a medium-sized saucepan. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. finely diced • 2 to 3 scallions. and then add the baked tofu and . In the meantime.2 cups frozen corn kernels. 2-quart casserole dish and layer as follows: 4 tortillas. then remove from the heat. then cut into squares to serve. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Add the mushrooms and continue to sauté until the mushrooms are wilted. stirring constantly. When the noodles are done. half of the bean mixture. spelt. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. or until the cheese is bubbly. Slowly pour into the saucepan.) • 1 tablespoon light olive oil • 3 medium celery stalks. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Bake the casserole for 12 to 15 minutes. Simmer gently until the sauce has thickened. and then return them to the pot. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack.
large shallow casserole dish. Bake for 30 to 35 minutes. diced and sprinkled with vinaigrette . 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. 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. cooked with a vegetable bouillon cube. burrito. drained • Cured olives. Cook some quick brown rice according to package directions. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Top generously with wheat germ. Place everything on the table. black olives. warm the refried beans in a saucepan with a little water to loosen.scallions and season to taste with salt and pepper. TORTILLA FIESTA • Flour tortillas.or soft taco-size. warmed or taco shells. Allow to cool for 5 minutes. soy yogurt. Transfer the mixture to an oiled. and then cut into squares to serve. 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. 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. drain it and return it to the pot. Warm up as needed. Stir in the pasta sauce (and if you've used dry pasta. When the pasta is done. When cool enough to handle. Stuff the mixture back into the potato shells. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. the diced tomatoes). cut each in half lengthwise. soy. While bringing a large pot of water to a boil and cooking the pasta. Scoop out the inside of each potato half. or rice cream cheese . a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Heat as needed in the microwave or in a preheated 400-degree oven. 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. and serve. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. leaving a sturdy shell. MUSHROOM-STUFFED POTATOES. about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. green part only. • 4 large baking potatoes • 1/4 cup organic dairy. Add the remaining ingredients and stir well to combine. Pass around the Parmesan cheese for topping the pasta.
Heat the oil in a medium skillet. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. When cool enough to handle. Season with salt and pepper and stir well to combine. about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. and serve. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. stirring occasionally. Scoop out the inside of each potato half. Scoop out the inside of each potato half. Heat as needed in the microwave or in a preheated 400-degree oven. liquid and all. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk.• 1 tablespoon light olive oil • 1 large onion. 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. or rice milk • 2 cups finely chopped broccoli florets. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Stuff the mixture back into the potato shells. leaving a sturdy shell. cut each in half lengthwise. When cool enough to handle. cut each in half lengthwise. Stuff the mixture back into the potato shells. chopped • 8 ounces white or cremini mushrooms. Heat as needed in the microwave or in a preheated 400-degree oven. soy milk. with the mashed potato in the mixing bowl. Add the remaining ingredients and stir well to combine. leaving a sturdy shell. Add the onion and sauté over medium heat until golden. Combine the mushroom mixture. Stir in the cream cheese. and serve. about 1/4 inch thick all around. cover. Add the mushrooms. and cook until they are done to your liking.
Remove from the broiler and transfer to a serving container. slightly overlapping circles. thinly sliced Preheat the oven to 350 degrees. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Puree the tofu in a food processor or blender until completely smooth. remove and discard the stems. baby bella. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. cremini. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Cook over medium-low heat. or until the top of the pudding feels fairly firm to the touch. and stir. Broil in the oven or a toaster oven for 4 minutes. Combine the mushrooms with the teriyaki mixture and stir together. then cut into wedges to serve. or a combination) Preheat broiler (unless using a toaster oven). or brown rice syrup • 16 ounces fresh organic mushrooms. Wipe the mushrooms clean. cover the top of the pie with thin banana slices arranged in concentric. maple syrup. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. shiitake. Allow to cool completely.• 1 tablespoon honey. Transfer to a small saucepan and add the chocolate chips. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Broil until the mushrooms begin turning dark and are touched by charred spots. then refrigerate for at least an hour. stirring often. preferably two. any variety (portabello. Just before serving. If using shiitakes. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. oyster. about 4 to 5 minutes. Combine the first 4 ingredients in a mixing bowl and stir together. until the chocolate chips have melted. Stir in the maple syrup. CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk .3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips.
or until the bottoms are just lightly browned.• 1/2 cup natural style peanut butter. Combine the flour. and salt in a mixing bowl and stir together. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. then cut into squares or wedges to serve. rice milk. Make a well in the center of the dry ingredients and add the applesauce and oil. then use a whisk until the mixture is smooth. and a knife inserted into the center comes out with chocolate. Combine the applesauce. Pour into a lightly oiled 9-inch round or square cake pan. Let stand for a minute or two. Stir in the chocolate chips and optional peanuts. 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. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. then carefully remove with a spatula to plates to cool. but no batter. Bake for 25 to 30 minutes or until golden on top. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. optional Preheat the oven to 350 degrees. Allow to cool to room temperature or just warm. optional Preheat the oven to 350 degrees. Stir together until the wet and dry ingredients are completely mixed. Pour into the flour mixture and stir together until fairly well blended. . baking powder. sugar. preferably cane juice sweetened • 1/2 cup chopped walnuts. Stir in the chocolate chips and optional walnuts. Bake for 10 to 12 minutes. 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. and peanut butter in another bowl and whisk together until smooth.
cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Make a well in the center of the pastry.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Bake it in a preheated 350°F oven for 10 minutes. then stir in the cheese. the more water you use. mushrooms. Remove the tart from the oven. into 3/4-inch pieces. Filling: In a medium-sized bowl. Baked Ravioli . Mix until the dough just holds together. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Pour the filling into the crust. Stir the sliced asparagus. and let cool. Yield 1 tart. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. or until it's set. and add the water. Bake the tart in a preheated 350°F oven for about 30 minutes. Cut in the butter and shortening. or to taste Crust: In a medium sized bowl. mixing quickly and lightly with a pastry knife. beat together the eggs and milk. a mixer or your fingers until the mixture is crumbly. Remove it from the oven. Pat the dough into a 10 or 11-inch removable-bottom tart pan. oregano and thyme. and cool to lukewarm before removing the bottom. egg yolk and vinegar. combine the flour and salt. Prick it all over with a fork. adding an additional tablespoon of water only if necessary. 12 servings. Slice six of the asparagus stalks. the tougher your crust will be. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. and salt and pepper into the egg mixture. on the diagonal.
peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. package of frozen ravioli • 8 oz. Slightly undercook them. Add the tomatoes. Cook the ravioli as described on the package. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. can Italian peeled tomatoes • 1 tsp. Place tomatoes in a blender and puree. sugar • 1/2 tsp. celery carrot and onion. celery onion and carrot. until tender. Bring to a boil.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Lower the flame and simmer for 20 minutes. The cheese should be bubbly. parsley. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Chop eggplant. 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. 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. Place the cooked ravioli in the pan and top with the rest of the sauce. pepper and garlic together. Cover and cook for 10 minutes. In a large saucepan over a medium heat stir place in the olive oil. Serve with a crisp salad. eggplant. hot and golden. cheese. salt • 13 oz. Fry each piece in oil until brown . whole mozzarella cheese-2 cups shredded.
diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. Take remaining 1/4 cup cream and toss with pasta. Add tomatoes.on both sides. After you layer them coat them with sauce and sprinkle with mozzarella (lots). quartered and thinly sliced • 1 small eggplant. or 2 cans (14. shallots and tomatoes to pan and cook until reduced to 1/2 cup. stirring often. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. about 6 to 7 minutes. stir until coated with oil. coarsely chopped • 4 large tomatoes. about 8-10 min. . stir to combine.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Cover and cook for 10 minutes. and herbs. Add garlic and onions and cook. minced • 1 Plum tomatoes. until softened. Add peppers. 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. about 2 min. Add 3/4 cup of the cream and boil until slightly thickened. zucchini. mix well. heat olive oil over medium heat. cubed • 2 green bell peppers. Drain on paper towel and then place them in a baking pan with sauce on the bottom. coarsely chopped. or until eggplant is tender but not too soft. stirring occasionally to keep vegetables from sticking. Cover and cook over low heat about 15 minutes. Keep going till run out. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. crushed and minced • 1 large onion. Add eggplant.
Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Bake tomatoes for 45 minutes until wrinkled & shrunken. butter Preheat oven to 350 degrees. frozen chopped spinach 1/2 lb. Season the tomatoes for taste (salt. Let it cool down. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. etc. cottage cheese 4 eggs 6 tbsp.) Place tomatoes on baking tray. Cut each tomato in fours. flour 1/2 tsp salt 1/2 tsp. Mozzarella. pepper 2 tsp. Feta Cheese. Let it cool. . pepper.Rigatoni With Tomatoes. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Combine oil & lemon juice (for salad dressing. 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. Boil pasta until al dente. crumbles 1 pt. 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.
Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. about 10-15 minutes. Grill or broil until colour shows on vegetables. Meanwhile. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. marjoram. Then combine the two mixtures into one bowl and stir well. Let the pie cool for a few minutes. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Place filled manicotti over sauce.) • 2 tsp garlic. rinse with cold water and let drain. sprinkle evenly with cheese. heat oven to 400. Let sit for one half hour. Pour remaining sauce over manicotti. flour and eggs. To tell if it is done. Drain. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Bake an additional 5-8 min or until cheese is melted. Bake the pie for one hour. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings.In another bowl mix together salt. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Make sure you spread it evenly. Serve with Italian bread or garlic bread sticks . red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. pepper. In medium bowl combine all filling ingredients and mix well. If it comes out clean. Uncover. stick a knife or toothpick into the center of the pie. the pie is ready. Thread onto metal or soaked bamboo skewers. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Fill each manicotti with mixture. etc.
Pour about 1/2 cup batter on hot griddle. chopped • 1 red bell pepper. mustard. combine ingredients. 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. thin strips . bok choy. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. Continue cooking. water chestnuts. lightly coated with non-stick cooking spray. stirring frequently. red bell pepper cut in short. mix well.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. vegetable stock. until vegetables are crisp-tender. Add soy sauce. cook onion and garlic in oil for 3 minutes. and mushrooms. about 5 minutes. shiitake mushroom caps thinly sliced • 1 med. water chestnuts. sliced diagonally • 2 c baby bok choy. Serve over rice. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. peeled & grated • 1 medium carrot. or until they begin to soften. bell pepper. celery. Fry 2-3 minutes on each side or until golden brown. grated • 1/4 C onion. chopped • 8 oz.
Drain noodles. cook 1 minute. heat oil in large deep skillet or wok over medium heat. simmer until vegetables are crisp-tender. Pour in the sauce and cook until the rice is heated through. Stir in the rice and stir-fry 1 minute. cook 30 seconds. Add tamari or soy sauce. Add mushrooms. if desired. 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. Stir-fry 1 minute. . about 5 minutes. Mix to blend well and set aside. Serve hot. Meanwhile. tossing well. cook 3 minutes. Sprinkle with peanutes or cashews. bell pepper and bok choy. Transfer the eggs from the skillet to a small bowl and break them into small curds. Add sesame oil. celery. add the remaining 1/4 cup of peanut oil and the garlic. Add ginger and garlic. add 2 tablespoons of peanut oil and the lightly beaten eggs.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Stir until the eggs are firm but moist. lightly beaten 1 carrot. in 1/2" cubes 1 red bell pepper. stirring frequently. Add the carrot and boil 1 minute. Place a wok over medium-high heat. Bring 1 quart of water to a boil in a small saucepan. 3 to 5 minutes. add to skillet with vegetables. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. When it begins to smoke. Add the carrots. and vinegar. Place a small skillet over medium heat. stirring occasionally. When it begins to smoke. Drain and rinse in cold water. red pepper. stirring occasionally. Stir briefly. Set aside. 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. Drain again and reserve. and peas. Add broth and sugar snap peas.
1/2 cup of the picante sauce and 1/2 cup of the cheese. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . 8x8x2 inches. Sprinkle with remaining 1/2 cup cheese and the chili powder. mix the oil. 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. 6 servings Spinach Stuffed Tomatoes 10 oz. seeded • 1/2 c chopped green onions • 1/2 c black olives. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. Mix rice. drain them and move the potatoes to a mixing bowl. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. After all of the ingredients have been thoroughly (yet gently!) mixed. oregano. Let stand 5 minutes before serving. pkg. let the salad stand for at least thirty minutes before serving. Spray square baking dish. This dish will keep well in the fridge for up to a week. Next. press in bottom of baking dish. Do not overcook! While the potatoes are being cooked. drained 1/4 tsp chili powder Heat oven to 350 degrees. crumbled feta cheese • 1 sweet red bell pepper. After the potatoes are tender. egg product. cook the potatoes in boiling water until tender. vinegar. Mix beans and remaining 1 cup picante sauce. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. and rosemary. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. They are done when you can easily stick them with a fork. leaving the skins on. with nonstick cooking spray.Potato Salad • 2 lbs med. spoon over rice mixture.
In another large bowl mix cabbage. Chop pulp finely and add to spinach. shredded • 2 Asian pears. drain well and squeeze dry. Let stand for 20 minutes. sugar.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. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . carrot. Toss the cabbage mixture with the vinaigrette. garnish with chopped green onion and toasted sesame seeds. Serve salad in a large bowl. 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. onion. This salad goes well with grilled meats and fish. Asian Slaw • 1 head of Napa Cabbage. Put in large bowl. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Let stand 5 minutes. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Add 1/2 cup mozzarella cheese. Invert tomatoes shells on paper towels to drain. Sprinkle with remaining mozzarella and parsley. parmesan. cilantro and sesame seeds in a large bowl. Discard seeds. Asian pears. salt & pepper to spinach mixture and blend well. honey. Spoon evenly into tomato shells. Slice and hollow out centers of tomatoes. green onion and red pepper. Preheat oven to 350 degrees. soy sauce.
Set off burner and allow cheese to melt into soup. garlic. Add parmesan cheese at the end of cook time. salt. . Pour into greased 9x13" pan. prepared according to package directions Melt butter over high heat until bubbly. 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. 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 chopped white part of green onion. then add 1 cup of heavy cream and simmer for one minute. Rapidly add vodka. Add red pepper flakes.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. and pepper. Cook on low heat for 30 minutes. Prepare pasta (shell or tube pasta suggested). Simmer for 2 minutes. (The alcohol burns off but makes tomatoes "come alive". heavy cream. Simmer tomatoes with the two cheeses for three minutes. Bake at 350 degrees 5060 minutes.
Bake at 350 for 1 hour. top with parmesan then cheddar cheeses. 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. Combine potatoes and 1/4 cup onions. 8 oz. white pepper • Dill weed to taste • 2 pkgs. Garnish pie: make a small circle of 1/4 cup onions in center of pie. milk. Carefully put a layer of spinach and crumbled feta cheese into the crust. sprinkle paprika in a larger circle around parsley flake circle. Sprinkle with seasoned salt and garlic powder. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. press into pie plate as crust. sprinkle parsley flakes in a larger circle around the onions. quartered and sliced • 2 cans of 15 oz.Mix completely with the sauce and serve immediately. Zucchini Soup • 4 medium zucchini. . cream cheese • Chopped fresh chives or edible flowers for garnish. pour carefully over cheeses. chopped • 1 tsp. vegetable broth • 2 onions. Vermont Cheddar Pie • 2-3 cups diced. salt-free lemon/herb seasoning • 1/2 tsp. Combine eggs.
Add to a large pot and cover beans with water until water is two inches above bean line. until smooth. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. 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. except seasoning meat. white rice. Now add chopped green onions and additional season salt if desired. After beans have been cooking for approximately 2 hours. Add season salt and continue to simmer this combined mixture for another hour. then cover and reduce to a low heat and simmer. Blend the cream cheese in blender until smooth. Cook for approximately one more hour.In a saucepan. Then blend in zucchini mixture. add remaining liquid. chopped green onions and rice. Bring to a rolling boil. a portion at a time. Garnish with chopped chives or fresh flowers. approximately 20 to 30 minutes. 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. add zucchini. onions. chicken broth. Serve hot over warm. Add all other ingredients. pepper and dill weed to taste. Cook mixture until soft. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Chill over night or until very cold.
• 2 tbsp powdered sugar Mix all ingredients together very well. Losing fat safely takes time and patience. In response. There is no quick and easy way to improve body composition.500. since weight lost through these practices is mostly water and lean muscle tissue. lightly oiled. This ensures an adequate consumption of necessary vitamins and minerals. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. it loses fat at a slower rate. Be creative and use your imagination. Prepare a medium-hot skillet. Dieting alone can cause the body to believe it is being starved. it helps the body maintain its useful muscle mass. There are many. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. one should eat less and exercise more. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. In other words.200 calories. and it may also help keep the body's metabolic rate high during dieting. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. This can negatively affect his physical fitness. A combination of exercise and diet is the best way to lose unwanted body fat. Athletes should avoid diets that fail to meet these criteria. with the calories distributed over all the daily meals including snacks. 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. Athletes must consume a minimum number of calories from all the major food groups. Not only does exercise burn calories. not fat. as a result. women require at least 1. This is just a start for you. final mixture will be a little lumpy. . 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. it tries to conserve its fat reserves by slowing down its metabolic rate and.
Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness.selecting a variety of foods from within . For an average-sized person. however. rowing. Because there are 3. walking. most people would need to run or walk over 50 miles to burn one pound of fat. such as sprinting or lifting heavy weights. if any. As a result. and jumping rope. fat. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Anaerobic activities. fat is seldom the only source of energy used during aerobic exercise. cross-country skiing. crosscountry skiing. swimming. running or walking one mile burns about 100 calories. Instead.500 calories in one pound of fat. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. burn little. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential.Fat can only be burned during exercise if oxygen is used. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. which uses lots of oxygen. Good nutrition is not complicated for those who understand these dietary guidelines. stair climbing. especially in large amounts. he needs to run or walk 35 miles if pure fat were being burned. bicycling. proper nutrition plays a major role in attaining and maintaining total fitness. bicycling. and rowing. A good diet alone. swimming. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. athletes should regularly eat a wide variety of foods fro-m the major food groups. Diet In addition to exercise. Aerobic exercise is best for burning fat. examples include jogging. In reality. exercise to music. This section gives basic nutritional guidance for enhancing physical performance. will not make up for poor health and exercise habits. and mental alertness. good health. Aerobic exercise. a mixture of both fats and carbohydrates is used. walking. is the best type of activity for burning fat. To be properly nourished. Aerobic exercises include jogging. In addition. Exercise alone is not the best way to lose body fat.
Similarly. To estimate the number of calories you use in normal daily activity. or negative) can be determined. and durations. they should eat three meals a day. especially saturated fats and cholesterol. a slow./min./lb. You will need still more calories if you are more than moderately active. progressive disease.034 calories per pound per minute. that is. when the number of calories used equals the number of calories consumed. as shown in Figure 6-3. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. . For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. balanced.each group./min. By comparing caloric intake with caloric expenditure. A high intake of fats. The result is a rough estimate of the number of calories you need to maintain your present body weight. A well balanced diet provides all the nutrients needed to keep one healthy./lb. a person running at 6 miles per hour (MPH) will burn 0. The blood cholesterol level in most Americans is too high. has been associated with high levels of blood cholesterol.85) or about 710 calories in one hour.079 cal. as shown in Figure 6-4. CAD. a person will burn 0.85 calories/minute (150 lbs. x 0. Good dietary habits help reduce the likelihood of developing CAD. Weight is maintained as long as the body is in energy balance.079 cal. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages.034 calories/minute/lb. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. while participating in archery. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types.1 calories per minute (150 lbs. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Keeping a daily record of all foods eaten and physical activity done is also helpful. Thus. 14 if somewhat active. For example. = 5. multiply your body weight by 13 if you are sedentary.1 calories/ minute) or about 305 calories/hour. the state of energy balance (positive. 150-pound male will burn 11. results from the clogging of blood vessels in the heart. a 150-pound person would burn 5. and 15 if moderately active. Another dietary guideline is to consume enough calories to meet one's energy needs. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Avoiding an excessive intake of fats is an important fundamental of nutrition. intensities. and a typical. = 11. x 0.
are the primary fuel source for muscles during short-term. age. Concerns for Optimal Physical Performance Carbohydrates. Water is an essential nutrient that is critical to optimal physical performance. Foods rich in complex carbohydrates (for example. rice. We should increase our intake of polyunsaturated fat. 'but as the duration increases. Cool. In addition. The evaporation of sweat helps cool the body during exercise. It is also important to avoid simple sugars. Very intense activities use more carbohydrates. high-intensity activities. At least 50 percent of the calories in the diet should come from carbohydrates. Carbohydrates are the primary fuel source for muscles during shortterm. Finally. high-intensity activities. the contribution from fat gradually increases. we should reduce our daily cholesterol intake to 300 milligrams or less. Because foods eaten one to three days before an activity provide part of the fuel for that activity. up to 60 minutes before exercising. pasta. Repetitive. As a result. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). but to no more than 10 percent of our total calories. depending on body size. the chief fuel burned is carbohydrates. Initially. Athletes often fail to drink enough water. It plays an important role in maintaining normal body temperature. Sweat consists primarily of water with small quantities of minerals like sodium.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. and training sport. Individual caloric requirements vary. Athletes . it is important to eat foods every day that are rich in complex carbohydrates. water lost through sweating must be replaced or poor performance. whole wheat bread. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. The body uses fat to help provide energy for extended activities such as a one-hour run. plain water is the best drink to use to replace the fluid lost as sweat. such as candy. Examples include weight training and the APFT sit-up and push-up events. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. potatoes) are the best sources of energy for active athletes. can result. because they can lead to low blood sugar levels during exercise. sex. and possibly injury. in the form of glycogen (a complex sugar). The current national average is 38 percent. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. especially when training in the heat.
these beverages can provide a source of carbohydrate for working muscles. During intense training. drinks that exceed levels of 10 percent carbohydrate. to the total energy requirement of heavy resistance exercises.8 grams per kilogram of body weight. Although cholesterol has purposes and is important to overall health and body function. who have a high proportion of lean body mass.0 to 1. and after exercise to prevent dehydration and help enhance performance. On the other hand.5 grams per kilogram of body weight per day). This can improve endurance. During periods of intense aerobic training. . Most people meet this level when about 15 percent of their daily caloric intake comes from protein.should drink water before. are helpful under certain circumstances. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. too much cholesterol in the body has damaging effects. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. it is necessary to first understand what cholesterol is. The primary functions of protein are to build and repair body tissue and to form enzymes. 1. During prolonged periods of exercise (1.5+ hours) at intensities over 50 percent of heart rate reserve. as do regular soda pops and most fruit juices. during. Protein is believed to contribute little. The recommended dietary allowance of protein for adults is 0. one's need for protein might be somewhat higher (for example. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. if any. and diarrhea. can lead to abdominal cramps. nausea. Many people believe that body builders need large quantities of protein to promote better muscle growth. Sports drinks. these drinks should be used with caution during intense endurance training and other similar activities. Cholesterol is a fatlike waxy substance and is produced by the liver. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Therefore. 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. Weight lifters.
Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. molecules called lipoproteins carry cholesterol to and from cells. and grains you can maintain optimal health as they do not contain cholesterol. though. meat and eggs your cholesterol elevates. When the cholesterol level is appropriate. Lipoproteins equip the cholesterol to move around the body. This puts you at serious risk for disease such as heart and stroke. The two main types of lipoproteins are: High Density Lipoproteins (HDL. With too much cholesterol in the body. the levels build up and cause damage by clogging your arteries. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. The purpose of this ebook is to inform.Cholesterol forms every cell within the body. Instead. 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. In fact. alternative ways to manage your cholesterol without having to rely on medications." As with some fats. there are several different body functions and several different substances that make up our understanding of "cholesterol. This is done simply from reducing cholesterol by 1%. cholesterol cannot be dissolved in the blood. HDL is either reused or converts to bile acids and disposed. You want to ensure that your levels of this cholesterol remain . produces hormones such as estrogen and testosterone. As we progress with "30 days to lower cholesterol" you will learn healthy. vegetables. In fact. which is another form of fat. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. it plays a life-giving role in many functions of the body. When you eat saturated foods such as dairy. educate and provide healthful options. On the other hand when you eat foods such as fruits. This is known as "good" cholesterol. and produces bile acids which are proven to aid in the digestion of fat.) HDL transports cholesterol from cells back to the liver. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. High cholesterol can be avoided! With a nutritious diet. When cholesterol is at a good level it works to build and repair cells.
We will address this issue as we progress in "30 days to lowering cholesterol. HDL aids to ensure protection from the risk of heart attack and/or stroke. since having too low levels of HDL . consider renting the documentary movie "Supersize Me. we are setting ourselves up for problems. gender and the heritage of the individual. The results on his cholesterol and body health in just 30 days are truly frightening. . even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. which can raise our bad cholesterol levels. Obviously." This documentary details the attempts of one man to live on fast foods and little exercise alone. Eating fast foods and convenience foods results in eating too many fats and salts. some people require a very aggressive approach which includes cholesterol lowing medication. other causes of high cholesterol are lifestyle.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. HDL consists of more protein than triglycerides or cholesterol. gender. To maintain optimum health. Low Density Lipoproteins (LDL. Other factors involved in this risk are age. smoking. Due to heart risk factors besides diet.may lead to heart problems. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. when we speak of having "cholesterol levels" we mean more than one number. and diabetes mellitus.high for optimum heart health. In addition. family history of heart disease.even when other cholesterol levels are normal . a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. If you want to see a graphic representation of this. and aids to remove LDL from your artery walls. For some." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. Understanding the Causes of High Cholesterol Besides diet. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal.
Reduce your overall use of oils even further by using cooking techniques that require little or no oil. work harder and start earlier in adopting a healthy lifestyle and eating plan.especially bad cholesterol . It is never too late to start on this path. High levels of bad cholesterol may even prevent arteries . Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Women generally have a lower level than men from age 50 to 55. Just 20 minutes of aerobic exercise. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Age and Gender: Cholesterol levels increase with age. Buy cooking oils that are unsaturated. Once a woman starts menopause. If you have a family history of heart disease and high cholesterol levels. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Exercise does not have to be a large time or money commitment. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Use low fat cooking sprays to replace heavy oils whenever possible. the cholesterol level starts to increase. including walking. Diet: An important consideration in eating is choosing lower fat. While there is not much that you can do about your age. Your Arteries and Cholesterol The job of your arteries is to pump blood.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Too much cholesterol in the blood . 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. The Dorsal Aorta or the main artery branches out into many smaller arteries.prevents arteries from working their best.
The middle layer is elastic and very strong.from functioning at all. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. The inner layer is smooth and allows the blood to flow easily. As the heart beats. 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 . Even having "borderline" cholesterol levels . No matter what your current health. this system works effectively and the blood can carry oxygen and other essentials throughout the body. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. This means that if you want to prevent heart disease. and the main reason behind the blocking of arteries is high levels of bad cholesterol. The heart relaxes and produces enough force to push the blood through.or bad cholesterol levels that are elevated but not considered "very bad" . It helps pump the body's blood. Your heart becomes starved of required blood.can increase your chances of heart disease or stroke. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. and strokes. you need to keep your cholesterol levels in a healthy range. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. Consider: Heart disease is one of the leading killers in North America. eating a better diet and getting exercise can help keep you healthy. it is critical then that we keep arteries free of bad cholesterol for optimal health. Arteries are constructed of a tough exterior and a soft. since cholesterol can actually lead to blockages in your arteries. smooth interior. In a healthy person. If this happens often enough you can suffer a heart attack or a stroke. For this reason. the arteries expand and are filled with blood. Each are made up of epithelial cells. heart attacks.
Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Sea salt is a better option. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. especially if you have very high cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet. Limit your sodium intake to 2400 milligrams a day.Eating is one of the things that can affect your cholesterol level a great deal. 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. As an added benefit. . In fact. Consume less than 200 milligrams of dietary cholesterol each day. If you need assistance seek out a nutritionist or dietician. but reducing your intake of all salts is the better choice. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Again. or follow the limits for dietary cholesterol that your doctor sets for you. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Receive 25_35% or less of your day's total calories from fat. If you have too high cholesterol. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. The effects over all will be immediate. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. this sort of diet will also make you feel generally healthier and more energetic as well. Being overweight can contribute to cholesterol and to heart ailments. try to lower your saturated fat intake as far as possible. In fact.
hot dogs. . Limit and eat only in moderation if at all: Highly processed foods. poultry. dry beans. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. salami and fatty red meats All foods that are fried. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. 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. fish.Refuse foods made with harmful trans fats such as margarine. salad dressing and sauces. eggs and nuts each week. rye. sausages. High cholesterol foods include: Organ meats (this includes liver. and especially processed meats such as deli meats. which can wreak havoc on your heart health. These foods include: Oats. including select cuts of meat. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. bologna. You can keep the skin on to seal in the juices so long as you remove the skin before eating. • Enjoy foods high in soluble fiber.
a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . those nations that eat more fruits. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. While you do not want to overeat. 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. fish. you do not have to worry as much about eating too many fruits and vegetables. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. and grains are healthier . When most of us think of "veggies" we think only of a few. vegetables.that North Americans face. Consider all the vegetables you may not have tried yet (please note that this list is not . choose leaner cuts. In fact. not poached.not to mention the higher rates of obesity . chicken. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. The white "marble" is fat that can increase your cholesterol. You can only eat small portions of animal products before you have to worry about cholesterol content. there is no such worry. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. 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. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. and cuts that have less white "marbleized" texture. Select fish such as cod that has less saturated fat than even chicken or other meats. Even the leanest cuts of meat. white meat. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. If you have always felt deprived while following low-fat diets in the past. you can avoid this in the future simply by eating more fresh fruits and vegetables.When selecting meat. With vegetables and fruits. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. To put it simply.and have lower cholesterol levels as a whole. As an added bonus.
from black beans. runner beans. sugar snap peas. many which you likely have not tried before. not just the seeds. navy beans. green beans. These may include snow peas. soy beans. and many others) Bean sprouts Lentils Peas (again. green peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan .and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. mung beans.complete . there are many delicious brands of peas. red beans.there are too many vegetables to list here . lima beans to azuki beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. kidney beans. chickpeas. borlotti beans. broad beans.
you will be stunned by the range of lettuces out there. Empire. not just their size. Braeburn. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Empress. Liberty. Gala. some quite rare. Arlet. Mantet. Jonagold. Chieftain. Honey Crisp. Fuji. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Centennial Crab. from the common to the exotic. Cortland. There are many types of mushrooms.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. it is a fungus. Mcintosh. 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. 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. and others. red potatoes. 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. . Mutsu. yellow and red peppers. Blushing Golden. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. orange. from butternut to acorn to pumpkins and gourds. Try the following varieties: Akane. Kandil Sinap.
Reliance. crowberries. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . huckleberries. loganberries. Baby Bananas. Wilson Juicy. and sweet cherries such as Black Russians. Canary. Honeydew. Bartlett. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Royal Plum. barberries. Opal. cloudberries. Monmorency cherries. Red bananas. many kinds. there are dewberries. gooseberries. elderberries. among others) Pears (including Asian pears. wineberries. Yataka. Russet. Canteloupe. Patricia. Hedelfingers. Starr. and others) Persimmons Pineapples Plums (including Mt. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. blueberries. Unize Plum. Chinooks. Lapins. Starking Delicious Plum. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Cassava. and others) Berries (besides the usual strawberries and raspberries. Dietz. bearberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. and Sensation Dwarf Peach. Red Secor. Red Haven. Empress Prune_Plum. Baking Bananas.Northern Spy. cranberries. lingonberries. nannyberries. bilberries. boysenberries. currants. Apple Bananas. Yellow Transparent. Stanley Prune_Plum. Virginia Gold. sea grapes. Beirschmidt. Red Astrachan. and others) Cherries (from sour cherries. Watermelon.
avoid all fast-food. salt. The secret to low-fat eating is to make eating the right foods as attractive as possible. you will want to cook your own meals more often. Print the list and circle all the fruits and vegetables you have not tried. Your taste buds and your cholesterol level will thank you for it. Realize that these lists of fruits and vegetables is far from complete . and prepackaged meals. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. are notorious for offering poor nutrition and plenty of fat. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet.treat it like a checklist of the food adventures you could have with food. Convenience foods. of course. If you want to lower your cholesterol over the next 30 days. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. . Cooking and Cholesterol If you want to lower your cholesterol. Over the next 30 days. In fact. convenience. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. every week. 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. Look back over the list of fruits and vegetables . and sugar. When you have many types of healthy and delicious foods to choose from. The fact is. use this list of fruits and vegetables.it is only a way to get you started in discovering new fruits and vegetables. most of us have tried only a small fraction of the fruits and vegetables that are out there.Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. 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. Read about new varieties of fruits and vegetables and try them as well. you will naturally choose foods that are good for you and for your heart.
use only a pinch of the best sea salt you are able to buy. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Vegan. you can easily create a salad that is enticing. and drizzle the salad with olive oil and lemon juice. tomatoes. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Buy some fresh herbs. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Raw food. Wrap some veggies in a tortilla. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Not only is this healthier for you. switch ingredients to healthier alternatives. herbs) and garnish with a few nuts. Cooking to lower your cholesterol is not very hard. If you must use salt. There are many recipe books at your local library . but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Don't overlook cookbooks that feature Chinese. If you have recipes you cannot part with. You can also create a very low fat salad dressing by combining half an avocado with some herbs . a salad and sandwich take less time to put together than it takes to phone the pizza parlor.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap.This isn't hard to do. 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. Simply chop up some favorite salad greens (mescalin mix. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Japanese. zucchini.the very freshest you can. Choose fresh ingredients . carrots. cucumbers. Use these to add flavor to your cooking rather than relying on salt. cut more veggies into a salad. 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. and Indian recipes. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . even if you are lost in the kitchen. Use good olive oil instead of butter.
Avoid croutons. It can also be a great quick breakfast on days when you are in a rush. and other high-fat foods in your salads. Add your favorite fresh herbs (basil is a good choice) and combine. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. bacon bits. Fruit Salads: Chopping up some of your favorite fruits. opt for skinless poultry. berries. from fresh pasta or dried pasta to vegetable pastas and rice pastas. This makes an excellent and very healthy snack.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. Instead. and lemons can make a beautiful and attractive salad that is very low fat. Shred your favorite vegetables or cut them into very small pieces. Combine until blended. All can be made into delicious and heart-friendly meals in minutes. but some combination of this recipe can give you a tasty meal with less fat. 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. Pastas: There are a number of pastas available. whole milk products such as chesses.and lemon juice. 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. Add the pasta and toss until the vegetables are the desired consistency. Instead of fats or mayonnaise on your sandwiches . Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. This can be a very tasty combination and is still quite healthy for you. use lean and skinless chicken or other poultry. Avoid highly processed deli and sandwich meats. If you are using apples or other fruits that tend to "brown" in your salad. Simply cook the pasta in a pot. Many prepared pasta dishes use plenty of salt or cream-based sauces. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Experiment with different fruit combinations to find different tastes. . Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. You can make similar meals with rice or even low-fat tofu. Sandwiches: Sandwiches are quite easy to make. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. If you are craving desserts. If you do want to add meat to your salad. eggs.
take care to read the labels on these snacks and choose the brands with the least sugar. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. Choose only lean meats. fig and fruit bars. puddings made with low-fat milk that make lower-fat alternatives. these products still do often contain sodium.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. though. Eat plenty of fish Enjoy only skinless poultry Select plenty of whole grain foods Eat lots of fruits Read food labels and choose foods low in fats (especially saturated. skim. marinating poultry and other meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly way to get plenty of flavor into your cooking without adding fat. and hydrogenated fats). Lean meat dishes: When you have chosen your lean cuts of meat. 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. Consume fat free. If you absolutely crave a dessert or snack. sodium. animal or graham crackers. wafers. Jello. and cholesterol . plenty of calories and some fats. Enjoy white meats. try to stave off the craving with fresh fruit. and salt that you can. low-fat yogurt. However. If this does not work. calories. fish. occasionally eating low-fat desserts and snacks such as angel food cake. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . so overindulging in these will certainly not allow you to keep your heart healthy. fruit sherbert.many are very high in sodium. Also. polyunsaturated.simply place the fish on the cedar. and sugars. fat. cover with lemon juice and possibly herbs and grill or bake until done. you can get planks of cedar that are perfect for baking or grilling fish . and poultry rather than red meats. For example. calories. you can make these foods even healthier by reducing the amount of fat you use in preparing them. At many fish shops.
even when those foods are processed and contribute directly to higher cholesterol.healthy processed foods. though. you likely picture the hamburger you see in advertisements . It sounds crazy. there is a huge market for convenience and "junk" . Odds are. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. you may nit get the same strong images in your head. If you cannot find fresh produce out of season. 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. most of us have been taught which foods are healthy and low in fat and which are less than good for us. they were for less-than. 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.a large. simply because salads and vegetables are advertised a lot less. prepared. less than healthy foods have needed advertising. 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 .and likely this has been the doing of advertisers. When you picture a hamburger. spiced.Choose fresh rather than processed. try frozen foods that have no sauces or other ingredients added. juicy burger with all the toppings. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. Today. When you think of a salad. pickled or tinned foods. You learned to like some foods as a child. Traditionally. especially if we have followed less than ideal eating and life patterns for some time. adopting a very low-fat diet and healthier lifestyle is often challenging. because they were not needed. we don't always do what is right. However. Think of the last ten food advertisements you have seen. Although we may know which foods we should be turning to and which lifestyle changes we need to make. but you have also learned to associate certain foods with certain ideas and ideals . Face it.
Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage. and sodas to the amount of space given to the produce section. In fact.they add ambience to make the meals more attractive and appealing. Also avoid radio ads and restaurant advertisements in magazines and newspapers. 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. Often. This is no mistake. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. avoid the television for a while and watch your cravings for fatty foods decrease. Odds are. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. Most people see the majority of food advertisements on television. though. When you visit your local grocery store. so that customers are more likely to walk away feeling happy and satisfied with their meal. After all. In too many grocery stores. they come in brightly designed packages that grab the eye. Advertisers do an incredible job at making foods attractive. much as restaurants do. compare the amount of shelf space given to convenience foods. sugary foods. Figure out where you see advertisements for foods and then avoid those ads.even those that are fatty and terrible for your cholesterol . Is it any wonder that restaurant meals . good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. There is no reason why your heart health should suffer because some advertiser is good at their job.foods. 2) Make good-for-you foods appealing. junk foods. but many times these foods are less than great for your cholesterol level. If this describes you.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. Advertisers are trying to make their products appealing. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Take a look at those high-fat and cholesterol-high foods. Add some music or candles to your dinner. and lower your cholesterol over the next 30 days as well. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . . they are placed at eye level. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television.
cold. and other foods you are trying to avoid during the next 30 days. fast foods. This will make bad-for-your heart foods seem far less attractive.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. congealed. imagine them in the worst possible light . and disgusting.For the next 30 days. 3) Describe foods in a way that makes them appealing to you. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . If you find that you crave convenience foods. Whenever you find yourself craving foods that are high in fat or sodium. 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. and look up stories about the disgusting things people have found in the fast foods and convenience foods.such as "delicious" and "juicy" described about fatty foods. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. You can use the same technique to make good-for-you low-fat foods seem appealing.as mushy. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. . you will find it much easier to stick to a low-fat diet .when buying food that is good for you. As soon as you are aware that you are craving the foods.without feeling cheated or deprived. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. 4) Use a little negative advertising. Ask your friends and family for their dining-out horror stories. try to find ways to make these foods less appealing. use a little negative advertising. Try to do the same thing as advertisers . watch out for negative words." This is not likely to make you crave these foods especially since you are always hearing great adjectives . 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. greasy. For example. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. recall the times you have had terrible fast food or convenience food meals.
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. as you work to lower your cholesterol. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. When you make your meals yourself.and are less likely to cheat on your new eating plan. go through your home and get rid of the foods that you should be eliminating or cutting back on. you are more likely to turn to them when you are feeling hungry. If these things are not in your home. If you have a deep-fryer. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. but prevent fruit flies. you can easily reduce how much fats and sodium goes into each meal. For the next 30 days. You do not have to invest a lot of money for this. you are more likely to cook at home rather than being tempted to eat out. That way you are far more likely to reach for low-fat. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. healthy foods over the next 30 days . Replace your foods with lowerfat or healthier alternatives. If your kitchen is an enticing place to cook. fried foods. you are more likely to reach for them when you are hungry. Also get rid of any fliers. 3) Eat in.and for life! . you are far less likely to be tempted by them. If you make healthy foods more attractive and visible. advertisements. give it away. 2) Make your kitchen a heart-healthy place. Hang up some nice curtains or at least get rid of the clutter. Invest in parchment paper. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. 2) Give them away to a friend or food bank. a rice steamer. and other temptations around.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. 4) Get lots of appealing heart-healthy foods into your kitchen. or menus from take-out places and restaurants. . 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. no-stick cooking ware. you should eat in and eat foods you have prepared yourself almost all the time. try to find ways to make cooking in your kitchen more appealing. If you keep cookies. While you are cleaning out your kitchen. if you can. wok.
then find some way to make cooking time more fun . or spouse. 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. 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. coffee shops. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen.5) Consider taking a heart-healthy cooking class. Or. Meet friends at the gym. and have the opportunity to spend time with others who are concerned about heart health. If you can't find someone to help you. but we often leave eating to chance. . 7) Get help in the kitchen. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. 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. it can be too daunting to come up with a menu and then cook a meal from scratch. Whether you get help from a roommate.listen to music or watch a movie on a portable DVD player as you cook. and pubs or we have movie nights that include take-out pizza. You will learn many recipes and cooking tips for heart-healthy eating. This is especially a problem since we so often equate social times with eating . 8) Socialize without food. once you learn to cook healthy and delicious meals. cooking with someone else tends to be more fun. After a long day at work. fear is a great motivator. If you have very high cholesterol. child. or in your home rather than in restaurants or cafes that feature rich foods. so that there is no excuse to turn to convenience food. Many of us take in excess calories and fats when we eat out with others. This can make heart-healthy eating more difficult. Find ways to get yourself motivated to eat well for life. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. The hard part is staying motivated to keep the diet plan up for weeks. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Over the next 30 days.we meet friends at restaurants. make it a habit to meet friends at places that don't have food as a major entertainment. on hiking trails. Plus. 9) Get motivated. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. For many of us. Most of us plan our days and our finances.
high-sodium "fast foods. simply make sure that most of your plate is taken up by fresh fruits and vegetables. Whether it is general stress. 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. Luckily. and beside each item. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. then you may need to find a different route home. fiber. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. On a paper. sadness boredom. and other healthy meals easier. When you prepare a meal. or meetings with your boss. fruits." 11) Make heart-healthy food more interesting. Sometimes. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Make sure that you eat different fruits and vegetables . Sound too simple? Not at all. milk products) should be smaller still . list ways you can avoid the situation or at least make better choices when you are faced with it. this is very simple. and cholesterol in each of your foods is causing you stress. 13) Make cholesterol-friendly eating easier. Most of us have specific emotions and events that may make us turn to comfort food. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. vegetables. list the times you are more likely to want to eat. Post your list in your planner or other visible place so that you will see it. 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. If counting fat grams. salads. and you will reach for these foods rather than turning to high-fat. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. types of fat. The portion size of grain should be smaller and the portion size of animal proteins (meats. and other low-fat foods are among the most convenient foods out there. Keep low-fat yogurt and other low fat foods around for fast snacking. sodium. If Tuesday work meetings leave you reaching for cookies in your office desk. If you can make low-fat alternatives easier to reach for than fast food.10) Make heart-healthy food more convenient. 12) Figure out your eating dangers and find ways to overcome them. If your walk home from work takes you past a favorite restaurant you find hard to resist. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly.no larger than a pack of cards.
all of which are easily accessible to athletes. amino acids. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. and convenience or restaurant meals entirely. and extracts of these substances. or give you more energy. constituents. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. inexpensive. This will not make your cravings for less-than-healthy meals go away. Nor are supplements a substitute for regular exercise. this may not be enough. Use olive oil as your main source of fat and refuse other dressings or sauces . Supplement product labels must include the words "dietary supplement". botanicals. Eliminate foods such as organ meats.each day so that you get a variety. skinnier. you must weight the purported benefits against the potential risks . metabolites. minerals. lower your cholesterol by making sure that reaching for lowfat. full-fat dairy products. Eating a variety of foods on a regular basis is the most important step toward this goal.do your cooking with the olive oil. There are thousands of supplements on the market. There is no one magic pill or powder that you can take that will make you stronger. If you are on a very strict low-cholesterol diet. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. but for most people interested in lowering their cholesterol. Variety is still important because bars and powders are not always low fat. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. egg yolks. this simple formula will be a snap to follow and will actually lower your cholesterol. Over the next 30 days. but it will go a long way towards ensuring that you don't give into the cravings. or easily digested by all. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Supplements include vitamins. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. herbs. as well as concentrates. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. If you are considering supplements.
Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. if you have a need to lose weight. make sure that you have a reliable source. Don't assume that any information that you find is reliable. While a diet that's full of nutrient rich food should not be replaced. Therefore. look for supplements that can offer weight loss benefits. you can probably find a supplement or several that can address those problems for you. These individuals can also help provide you with the information you need regarding improving your conditions. find a good quality multi vitamin and take that as directed. find out what type of supplements you can take for your individual needs and problems. 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. There are two routes to take. For example. start by finding a health food store or a vitamin supplier. First off. If a product makes claims that sound too good to be true. the claims probably are too good to be true. How do you know how much to take? That's a trickier question. First. you are probably still missing out. it sometimes needs additional supplementation to take it to the best level it can be at. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. In addition to this. Information is key. But. what do you take? First off. problems with gaining weight or other conditions. quality is essential to success here.(and cost) before deciding to use any product. Quality is very important if you want to see benefits from supplementation. Again. even if you think that you can do this through the foods that you eat. Another source for information is the web. But. It's like always giving your car premium gas and oil to do its job even better! . Giving your body the nutrients that it needs to make it through the day is essential to your well being. If you have heart problems. 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.
the body must use other methods to replenish ATP. Creatine works by increasing the water volume within your muscle cells. There are many different varieties of whey protein. There are several though that are very useful. The fastest method. Some of which perhaps are not particularly useful. I have been using multivitamin supplements and vitamin B supplements for 20 years. Once CP stores within the cell are depleted. The energy released by breaking this bond powers the contraction of the muscle. including both elite athletes and untrained individuals. Creatine is a natural constituent of meat. and replaces that amount through dietary intake and fabrication within the body. is the "power" that drives muscular energetics. . This phosphate portion bonds to the ADP. There are several methods by which the body rebuilds ATP. When ATP is depleted within the cell. Creatine is also a very good supplement for gaining muscle mass. without oxygen. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. I can gain 5 kg of muscle in just two weeks using creatine. liver. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. mainly found in red meat. Approximately 40% of the body's creatine stores are free creatine (Cr). the cell can no longer contract. and methionine. Creatine is the most popular and commonly used sports supplement available today. This process takes place in the kidneys. arginine. or adenosine triphosphate. Creatine phosphate is "split" to yield the phosphate portion of the molecule. For the majority of the population. When a muscle is required to contract. yielding ADP (adenosine-diphosphate). while the remaining 60% is stored in form of creatine phosphate (CP). There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation.There are thousands of different supplements on on the market. The typical male adult processes 2 grams of creatine per day. Another important supplement is whey protein. the bonds in the ATP molecule are split. Creatine is manufactured naturally in the body from the amino acids glycine. ATP. Creatine is used for the resynthesis of ATP. and pancreas. is through CP. turning it back to ATP.
In the "loading phase" which is where you begin adding creatine to your diet.3 = 27 grams of creatine per day After the loading phase. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. so you would require 2. therefore the body will quickly move to other methods of replenishing ATP. 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. 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. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. After that. In other words. allowing further capacity to regenerate ATP. Glutamine . it's recommended that you stick to 5 grams per day. Experts say in the "loading phase". Follow along closely. It can also delay fatigue during repeated workouts. the dosage is 20 grams a day for five to seven days. you must use your creatine regularly instead of sporadically for it to be effective. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.03. though. Creatine is safe for most everyone to take with the exception of people with renal issues. Essentially.7 grams in the maintenance phase. Creatine is also thought to increase the body's aerobic abilities. your weight is multiplied by . the formula would look like this: 1 lb divided by 2. this could get confusing! Not really. So if you weight 200 pounds. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. you should be consuming .2 kg multiplied by . There are two way to decide what dosage of creatine you should take. The periods are brief because the ability of a cell to store CP is limited. However.3 grams of creatine per kilogram of body weight. Many people like to take their creatine in a shake as it most often comes in the form of powder. 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. You can also calculate creatine dosage according to body weight and mass.Supplementation with creatine increases Cr and CP within the muscle.
Glutamine is a nonessential amino acid that is produced naturally by the body. and speed up growth hormone production. liver. You have to have a positive nitrogen balance in order to gain muscle mass. it can result in muscle loss. The typical American diet provides 3.5 to 7 grams of glutamine daily which is found in animal and plant proteins. However. It is the single most important nutrient in a body building regimen. you'll need both creatine and glutamine alike. Two to three grams has been found to help symptoms of queasiness. Much of your protein will come from your diet.Another popular supplement among body builders is glutamine. This includes stress that the body is under during periods of exercise. increasing protein through weight gainers or protein powders is necessary. but if you really want to grow your body mass. brain. Of course. glutamine reserves are depleted and must be replenished through supplementation. Research shows levels of supplementation from 2 to 40 grams daily. Over 60% of our amino acids come in the form of glutamine. Glutamine is also thought to prevent sickness. our body can produce more than enough. Sixty percent of glutamine is found in the skeletal muscles. repairs and builds muscle and can induce levels of growth hormone found in the body. This two to three gram dosage used post workout builds protein. it usually comes in powder form. Protein is what makes up and maintains most of the stuff in our bodies. Again. during times of stress. Protein The importance of protein to a body builder is a no-brainer. If you want to build a ripped body. prevent sore muscles. so you'll want to take it with milk or in a shake. . The remainder is in the lung. promote healing. If you have too little glutamine in your system. Protein has been shown to have the best effects on the body when combined with carbohydrates. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. and stomach tissues. Many people are choosing to supplement daily due to the long growing list of benefits. Under normal conditions.
when a muscle contracts and blood vessels dilate. oxygen transport. it's good to combine your protein with some form of carbohydrate for maximum results. speeds recovery. As we said before. causes vasodilation (an expansion of the internal diameter of blood vessels). Nitric oxide promotes extended ability to life weights. Combine the powder with some eggs. and should be taken in the manufacturer's recommended dosage. As with creatine. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. It also signals muscle growth. . and increases strength along with stamina. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout.The best type of protein supplement on the market is whey protein because it is the highest yield. and will dissipate shortly after you complete your workout. and olive oil. So whey is the best protein. which is the muscle pump we are familiar with. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. Whey protein is the only choice when on a diet however. When on low-carb diets whey can function as an alternate source of energy. Nitric Oxide is present for a brief moment. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. It also supplies the most amino acids that bodybuilders use. It often comes in pill form. Nitric Oxide. Many body builders take nitric oxide for a variety of reasons. low-fat milk. the best time to take your protein supplement is post-workout. If not. Nitric oxide also comes in powder form as well. Whey is the best investment because of its capacity as a postworkout recovery supplement. You can also add in some fruit for flavor. a key molecule manufactured by the body. ice cream. which in turn leads to increased blood flow. Unfortunately this pump is only temporary. so you can take it in a shake just like with other powdered supplements. sparing hard-earned muscle protein and glutamine stores within the body. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. Its unfortunate high cost however makes me advise you to use it sparingly. The release of nitric oxide creates surges of blood flow. especially on a diet.
They are used in treating a variety of health problems including AIDS. and low sperm count. general energy and well-being. However. They also enhance performance making a person stronger and extending their stamina. However. so it's good for your brain. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. cancer. and in many places. Steroids increase testosterone production which can lead to overly aggressive behavior. But those are the only ones I prefer to take apart from ginko biloba.There are many other supplements. but they are used by body builders all over the world. Steroids do have some advantages. complexion. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. and other serious diseases. especially if you use them together synergistically. which is known as stacking . . All steroids eventually change to estrogen which causes feminization in men. Both of these substances are highly controversial. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. steroids have some serious health implications when taken for reasons other than therapeutic. They help the body fight the ill effects of these diseases and promote healing. Ginko is great for circulation. they are illegal. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. That causes an enlargement of the breasts along with an increase in fatty deposits. you can take. a decrease in libido. 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. They can cause serious liver damage and even lead to liver failure. Using the supplements mentioned you'll see some results quickly. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack.
If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. a massage or soak in a hot pool will reduce the feelings of fatigue. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued.Growth hormones stimulate the elements in the body that make muscles grow. your mind is a powerful tool and it helps you through each step of your day. perhaps it's better to cut down on the workouts and allow for your body to recuperate. You will still need to take time to rest though. They can be dangerous. Even using various methods to help your body recover. though. MENTAL TRAINING Mind Fitness. but many body builders take them to basically tell their muscles to get bigger. They can make you bigger quicker. They are naturally produced by the body. Body building has long been thought of as a man's sport. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. Following is a list of recuperation techniques and a description of them. as well. At these times a good sauna. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. but more and more women are getting interested in it as well. It controls the way that you perform each action. A Healthy Emotional Life As you can assume. it still takes time. You can get huge. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. . 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.
There are many different ways that this can happen. What's Healthy? For your mind to be in a healthy state. you need to be fully capable of thinking clearly. there are many ways that your mind's fitness may not be the right level that it should be. challenged and attentive is essential to your well being and this fight. Emotional health is an important battle that everyone must strive to improve. there is evidence that says that you can actually push off the onset by some time if you do the right things. When you are emotionally or mentally unfit. the importance of having a healthy brain is very evident. should something emotionally troubling happen to you. 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. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. There are many various ways that you can improve your emotional state by learning how . The mind's health is quite an important aspect and. Although you may be wondering just how you can control your minds fitness. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. performing mental tasks and you need to be able to conquer problems effectively. such as a death or deception. several key things must play a role. believe it or not.Yet. While life affects each one of us. you need to exercise your mind. First. it's anything but easy to make it through the day without dealing with some type of stress or pressure. 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. For this particular battle. 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. plays a significant role in the quality of life and the longevity that you have in your life. for many people living in today's hectic lifestyle. In addition. A Healthy Brain With the onset of Alzheimer's happening to more and more people. In fact. you need to be able to effectively deal with it and then to move on. For example. including the simple fact that you may have to battle illnesses more often and with greater intensity. Keeping your mind active. your body's health is directly related. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being.
For those that do believe in a Higher Power. most people go through stages of depression. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. but that's not a common occurrence. After all. but it also causes all types of physical problems for those struggling with it. mental turmoil and even times when they are so stressed that they can not function properly. It can lead to various health issues physically. too. This is a personal decision. the right social activity is one way to improve your emotional health. It can help you to tackle even challenging tasks with more ease and with success. Indeed. Spiritual well being is a critical factor in maintaining your health. Believe it or not. learning to effectively manage stress is important. . the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. While you can't take away everything in your life that causes stress. you can consider them. you do all that you need to do and there's nothing limiting you. you may think that you have nothing to worry about. Those that are spiritually fit. While there isn't always a need to be religious or spiritual. Not only does it pull you down through causing large amounts of emotional trauma. Where Are You Now? When it comes to determining how mentally fit you are.to react to critical situations. too. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. of course. it can often play a role in the way that you see your life as well as in your emotional state of mind. Sometimes it may be important to remove the stressors from your life. During these times. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. and you. But. 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. mentally unstable and unfit.
. consider this scenario that happens over the span of time. too. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. or are eating whenever you feel like it. 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. Emotional eating is eating when things go bad. now. It's easy to go to the food to get the satisfaction that you need. this is one of the prime reasons that they are overweight or unhealthy in their diets. Improving the fitness of your mind not only improves your daily life but increases your longevity. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. stress and angry often? What does it feel like and how intense does it get? 5. then you should be considering the vast number of mind fitness needs you may have. For the most part. it hurts to hear but just like your body goes through illness. While you may not want to do this. While food never used to be so readily available. Do you struggle to make the goals that you set for yourself? 4. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. 1. 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. Yet this is a dangerous situation. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Do you hate the life that you are leading. Do you have physical pain that is not the result of an injury? This could be stress related! 2. Be honest.Yes. your mind can be struggling at the same time. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. For many millions of people. Do you feel anxiety. If you have trouble sleep. although you may not realize it. To determine where you stand in mind fitness. 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. For example. ask yourself these questions. 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.
. You can't make the right decisions.. you hate your job so much that the only thing that makes it feel better is eating something bad for you. 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. Just look at you. You become upset at yourself. Incorporate as many of these things into your life as you can. your self esteem drops. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. you are not fitting well into your clothing. fatty lunch. is to recognize that there is a connection between the way that you feel and the way that you eat. though. Soon. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. . it's also one of the worst things you can do for both your physical and your mental health state.these are all things that people end up saying to themselves when they are emotionally depleted. 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.You begin by getting stressed at work. In fact. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. the pounds are creeping onto your hips. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. You then find yourself dealing with pressure from the boss. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness.. you almost purposely make the situation worse by eating bad. In just a bit we'll talk about some of the ways that you can have good mind fitness. You decide you need a big. You are a failure. A health self esteem is one that's confident but not overly macho. and you'll see differences in the way that you feel and the way that you see the world. You aren't any good. Soon. you find yourself in even more problems. you didn't do the job right. As your self esteem drops. which includes emotional eating. Now. Emotional eating is one of the hardest cycles to break. yet if left intact. 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. The first step in fighting the way that food makes you feel.
Build A Social Network A social network is a very important to your well being. This allows your mind to repair damage and it allows you to improve your network of friends. Then. its fun to have people around too! But. Those that dress well. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. ask what you could have improved on for next time. whatever way is fun to you. In addition. both physically and mentally.Accept those. You should always strive for a lifestyle that's positive with those in your family and your friends. Relationships take time and work. Getting away or even just finding time to play a board game is essential. 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. that relationship alone will be one that you have to work on. even when you don't pay attention to them otherwise. Although challenging. take care of the way that they look and those that do things for themselves are the most confident people out there. If you are married. Commit to going out and having fun. In part of that comes the fact that if you want to have family and friends you . working through them and then letting them go. learn how to accept compliments and to take criticism. 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. how can you build a social network of people that you can rely on? Make time for those that you already have. Learn to take criticism positively. If your boss says that the job wasn't good enough. "Hey. That means taking on the challenges that come up between people. Those that have people around them to support them do well in many more aspects of their lives. Don't take friends for granted because they won't be there when you need them the most. Getting down on yourself because someone doesn't like the job you did isn't okay. at least one time per week. Don't assume that they will always be there when you need them. you need to be able to say. work on improving them if you can and then do the best job that you can overall. Just putting on a beautiful outfit can make you feel good about yourself. Let's face.
always keep yourself learning. A hobby. now you have it! You know what to do to make your lifestyle improved through these changes. allowing you to fend off Alzheimer's and other conditions like it. To help remedy stress. too. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Managing Stress Its not easy job. but mentally you do! For starters. by relieving stress. 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. You'll feel good about life and your social network. Stress affects your ability to function properly. For starters. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. 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. It hinders you throughout your life by causing unhealthy living situations. it is important for you to find solutions to those problems. If the situations that you are in provide you with high levels of stress. a physical activity. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. but you have to do it! Stress is one of the largest problems in health today. You should also use challenges to help power you through your day and your life. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. getting the answers and working at it helps to improve the brain's function. . find an outlet. Learning new things keeps the mind active and that means health. there are many things that you can do. You need to find something that you love to do. physical risks and puts your entire well being at risk for emotional breakdown. use your brain power! You don't have to do any type of exercise with your brain physically of course. Your Overall Mental Fitness Plan So. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Asking questions.need to be a friend. or some other thing that really brings you happiness is necessary to have.
learn something new. Keep your self esteem positive. but you may not realize the extent at which it takes to improve them. For example. Although each of these other elements that we've already talked about is very important parts of your lifestyle. 4. Improve your stress levels and see physical. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Unlike the other chapters. smoking will eat away at your lungs and will cause cancer. this one will be structured a bit different. Make changes like these today and see results today. Smoking. mental and emotional benefits right away. You Are What You Do. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. . Too Your lifestyle is the way that you live your life. 3. It will cause cancer eventually in your lungs.1. continuous learning and through challenges of all types. There are no ifs about it. Improve your brain's fitness by challenging it through new adventures. drinking and drugs. and physical fitness increases. You probably already know the risks of what these things can do to your life. If you can't think of anything. Lifestyle Fitness. is a problem for your health and your ability to make it through the life you have. Drinking And Drugs Each of those three things. but feeling good about yourself is a must for overall health. Each decision you make throughout the course of the day plays a role in your fitness. 2. Working on this is hard. Improve them. they are not everything. It also helps to make it through difficult times when you have someone by your side. smoking. Improve your social network to reduce stress and to improve your quality of life. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. 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. Do things that are enjoyable to you. 5.
It's the time that your body heals from the exertions of the day. Why is sleep so important ? There are actually several reasons. your stress levels DO go down and you can feel better about the life you are living. your body can repair the damage that you have done to your lungs. 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. others can't. Stress hurts more. You will find that your health increases. Sleep Do you sleep ? No. Those that don't get enough sleep are not capable of performing at their best physical or mental level. When you quit early enough. For one. then you aren't getting the right amount of sleep for health. sleep is the body's time to relax and to recoup what it's done all day. but the . we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. you destroy your body slowly and methodically. To improve your fitness. To improve your lifestyle and to extend your life. even if it is one of the hardest things you will have to do. This can only happen if you stop soon enough. They aren't able to improve the level at which they can function and they make bad mistakes. though. Smoking and drugs are simply a no no. you put your life at risk and you destroy the organs in your body. you need to remove these problems from it. There may be an underlying medical condition that could be causing it. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. Your lifestyle fitness requires that you get quality sleep each night.But. your energy increases. physical ailments hinder you more when you don't get enough sleep. It's a time to restart. It's the way that your mind works through problems. find a method to stop smoking and do it. You kill brain cells. You need this time for your mind to. Drinking and drugs are just as bad. talk to your doctor about it. Some damage can be fixed through healing over time. smoking is something that you can stop. refresh and give yourself the best chance at improving tomorrow. If you are facing problems with insomnia or are struggling to get to sleep.Rest is one of the most overlooked parts of an exercise regimen.
• Don't drink a lot of fluids before sleep. 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. especially tea or coffee. During the suspended state of animation you are in. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off.build muscle. it can distract from your ability to fall asleep. • Keep your bedroom dark and cool. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. but if you go to bed on an empty stomach.096. Some people disagree with this theory. This will help you signal your body that it's time to think about resting. but you'll have to use the bathroom more often as well which will disturb your sleep. If you work up a sweat before trying to sleep. Working out in this state has its obvious downside. As your body temperature lowers. You're better off waiting until the next day when your body has been given proper rest. you should never work out after not sleeping the night before. • Try having a light snack before bedtime. Body temperature has a huge effect on our ability to fall asleep. Try having some white noise in the room like a fan running. which is above the legal driving limit in most states. Lack of sleep can have an intoxicating effect on your body. Not only will the caffeine keep you awake. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. • Get at least eight hours of quality sleep per night. you start to feel sleepy. your lack of muscular coordination places you at a much higher risk for injury. . According to the Journal of Applied Sports Science. Just as you'd never head to the gym after drinking a few beers at your local tavern. Make sure this snack is light. • Establish both a regular sleep cycle as well as a pre-sleep routine.reality is it is actually a quite important principle. For starters. your body is doing exactly what you have been asking it to do during your workouts . though.
but the majority of this happens while the body is at rest. your marriage. • Don't do stimulating things before bed such as watching television or working on a project. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. it is also vital in helping your body recover and ultimately grow like you want it to. Money is one of the largest causes of stress in people every single day. This is what makes you grow. If you are having problems with sleeping. but it is something to make part of your overall guide to living a long. your home life. at least two hours beforehand. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Growth hormones are very important in increasing muscle mass. Just think of the role that money plays in your everyday life. but it really can be. Just as sleep will give you more energy. Your body can recover and repair any damage you did during the day while you are at rest. As you know. . there are many ways that you can overcome them. healthy lifestyle.While your body is sleeping. Financial fitness isn't something that we'll stress for too long here. your body's synthesis of protein increases. You worry about money and end up facing financial hardships that move into your work life. During a workout. and even your physical health. stress causes a wide range of health concerns for your body. • Don't eat before bed. growth hormones are also released. A majority of growth hormones are also released when the body is in the sleep state.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
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. or network with others in social settings. You will find more information than you could have ever hoped for on this website including tips on nutrition. • www.com This site is nothing less than amazing. sample workout plans. The Internet is another invaluable resource for body building information. where to find supplements.bodybuilder.Nothing can really compare to personal advice and guidance. In researching this book. You will find a whole new world opening up around you! . • www. These are only a few resources you can check out as you begin your body building quest.getbig.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. You will get the most information by joining their website. contest schedules and results. this author depended on several of these websites for information.abcbodybuilding. and it will open you up to all sorts of insights into this great sport. but it's free. Here are a few you should really check out: • www. as well as pictures of people who have made amazing transformations through a body building program. Look around you and find what works for you. Ask around when you are in the gym.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.
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