Encyclopedia of Body Building and Fitness

By Gareth Thomas

About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.

I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.

Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.

So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:

Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.

Let's make fitness fun. it can be that simple to be healthy. it will last many years longer. trust me on this from a guy that used to smoke two packs of cigarrettes per day. but remember that fitness is something that you can get into the habit of doing which makes it easy. For most. then the machine won't run well and eventually won't run at all. you are shaving away days. is well maintained for many years. . "What am I staying in shape for?" To each person. Imagine having a greatly increased sex drive. Do you worry about brushing your teeth today? No. all of my friends. When the machine is neglected either in part or in the whole. You may ask. If a car. Your body is designed to work as a machine.Imagine walking alone at night and really feeling safe because you are physically strong. it is a matter of staying healthy as long as possible. Really. Fitness is an essential part of life. Fitness is a term that is used to help define the ability to stay in the best physical shape. Others may be recovering from an illness or injury. You could take all of my money. That's what we want you to think of when you think of fitness. That's costly to you. Others may need a certain level of fitness for their employment. If it isn't taken care of. you cut several years off the life of the car. for example. it became something that you didn't think twice about. then. Sorry if I sound overly patronising. but when you look at this as your body. because it's a habit.That's what gives me the POWER to SUCCEED. When each part of the machine is cared for. You'll learn many things that you'll be able to implement immediately to start experiencing success. and even years off of your life when you don't take care of your machine (your body. for example you don't change the oil in it. You learned to put your clothes on. you likely hated it. weeks. But. this will be something different. everything but so long as I am still fit and strong and healthy . Fitness is not something that you have to struggle with. Well I can go on about the benefits of fitness and will do so later in this book. then. the entire machine works the best that it can. once you learned how to do it.) Fitness is about SURVIVAL. When you were three you were probably taught to brush your teeth. When you were learning how to do them.

The same applies to experienced athletes that must alter or increase the training in a specific area . You'll claim that getting fit is just too hard. IT WONT BE EASY AT FIRST. Our first goal is to determine where you stand right now. You just can't give up what you love. You'll dread it. if you have the will power to save your life by sacrificing for just a few weeks. You'll find excuses about not doing it. You will be sore and tired. In fact.such as a weight lifter adding cardio to beat belly fat. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. chances are good that area of your body is bothering you because it's an unhealthy area. Granted. Don't worry. it's an important first step. Nevertheless. the first weeks of learning to be fit and staying healthy will be the hardest. For me it's a bit of belly fat. this is painless. That's not true.Overcome the initial procrastination. What do you see? If you are unhappy about any part of your body or training. but it may hurt your ego a bit to do it. you'll see that fitness can be easily mastered by you. . It's just something that you do.

You can find calculators for many of these available to you free of charge on the web. Experinced athletes should also do a realistic self review . the more prone to health risks you are. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need this number to be there. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. . • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. Its important to do this to more firmy establish and prioritise your fitness goals. There are several tools that you need to use to determine your health level currently. You need to begin by understanding that change needs to happen.Here are some questions for you beginners to ask to determine where you stand right now. You need to use them to understand exactly where you stand right now.this is part of the goal setting process. For adults. 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. Ask your doctor where your blood pressure is. this is generally 120 to 139/80 to 89. but it needs to be in a certain range to be healthy. The higher this number is.

• Ideal Weight: In comparison to your height and body structure. This is an important piece of information because of how vital it is to your health.What To Start With To get started with fitness. causing difficulty for each organ there. start by getting through these basic first steps. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. your lungs and even your heart are suppressed. if you are overweight. The fat that is here will push into your body. your ideal weight is the weight that you should be. Those that have a large midsection are the most prone to heart problems. Beginners . the fat here is likely to be what kills you. 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. But. Your kidneys. ideally. Those that have a larger midsection are most prone to health risks. In effect. . These three things are critical elements for you to take into consideration when considering where you stand right now.

Do it the same time and same way every time you weigh yourself. to improve on. Meet with your doctor to talk about your overall health. This will be your indication of your weight loss and health improvement. Stand up straight. Calculate your BMI. not at your doctor's office. It's going to come down and that will be quite rewarding! 4.1. Ask him for measurements of your blood pressure. 2. your heart rate as well as any other important factors he may be interested in you improving. 3. Measure your waist. Write them down and post them in several locations in your home. Set your goals. 5. Pull up your shirt. Determine what's important for you to maintain. suck in your gut and measure at your belly button all the way around using a tape measure. Get your weight. You need this to see just how unhealthy you are currently. Do this at home on a well programmed scale. . and to work on first. 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.

I got into it because I was a drug addict. By understanding where you stand on these factors above. strength etc. that's great! You are one step closer to being healthy. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. But. Many people are still at risk for high blood pressure. Although many people start looking into fitness because they want to lose weight. With fitness everyday is a new beginning so you can always review your progress and set new goals. that's not to say that you don't have health problems beyond that level.Now that you have this done. If you don't think that you need to lose weight. What You Will Learn So. For others it will be less dramatic. or giving up some addiction or bad habits. For many that will mean losing weight. There's much to learn and improve on for most of us. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . you can begin to improve your health. For others. high cholesterol as well as other concerns even though they aren't technically overweight. People with some experience under the belt will need to examine their flexibility. fitness is not just about weight loss. Therefore. Throughout this book. For me the impression made in the initial months was very strong because I made much progress in this time. Cardio Vascular fitness level. you need to take into consideration the fact that overall health is in fact important to improve. that will mean improving other qualities of your life. 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. I'll point you in the direction of improving your overall health. I was very ill and thin.

With your mind fitness. though. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time. I know your situation. the goal is to improve your stress level. Throughout each of these aspects. Most of us need 7-9 hrs sleep everyday. The longest i went without sleep in the army was 5 days and 4 nights . But giving up serious vices is not easy and you are well advised to get professional medical advice. Losing weight. Namely alcohol. Its simply not true. That means insuring that your overall life is healthy in regards to the life that you lead. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. Because each plays a role in your overall health. we will start there. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Sure you can function on less or more. smoking or drug use. it doesn't do much good if you don't eat the right foods.some say they only need 4-6 hrs. Many of you will be fighting with some bad habits. Those with eating disorders can also benefit from physical conditioning. we mean making sure you are emotionally and mentally fit. we'll tackle what the healthy standard is. isn't enough if you aren't eating the right foods even if you are losing weight. help you to understand where you are and then help you to get to the goals that you have. They used to tell us alot of bull that 6 hrs is sufficient. General Health: First things first.Each of these aspects is very important. ways. but 7-9 hrs is optimal. each aspect is just as important as the next. and even fun. I normally need 9 if I'm training and eating heavily. With lifestyle fitness. especially of course if you are too fat. While your body must be maintained as much as possible for health. Remember. . for example. When i was in the army they were very keen on sleep deprivation. I say hogwash and current medical research says the same. Emotional stability is critical to overall health. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress. we'll teach you how to improve your life through easy. Since your body is likely to be your largest factor impacting your life. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. GET ENOUGH SLEEP !!! Sleep .

In fact if you are looking at changing your body composition I dare you to do before and after shots. Your body is a well designed machine. the time has come to improve the way that machine is working. . give up the vices like drink and smoking. Stress and recuperation are also critically important and are covered in another section of their own. Your brain keeps everything working. even those things that you don't think about doing like your heart beating and your lungs breathing. I recommend you go to a good doctor and just get a general check up. This is so you can see the improvements in coming weeks and months. actually.So. Change your diet . This means physically. delivering fuel to it so that it can perform its duty. get 7-9 hrs sleep every night. Your heart pumps oxygen rich blood to each cell in your body. Not only will you feel great but you will have medical proof. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Each part of your body functions well because of the support that other parts play.if its unhealthy. I cover diet in another section because its very important. Your lungs supply your heart with the necessary oxygen.

Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. 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. your body can't maintain a healthy muscle mass. you should address these specific concerns. it's important for you to know where you stand health wise. Yet. If you are overweight. Talking to your doctor is a great place to start when it comes to determining your overall health. these fat reserves could be used. Your body is used to providing your muscles with the fuel that they need to work hard. not to sit idle. your arms or anything else. the same day at the same time each week. You should understand how well your body is working. If you don't work hard. this could be a potential problem that needs to be considered. What some people don't realize is why their body has developed as it has. too. You may not physically be able to exercise . you need to take into consideration the vast number of measurements that we've already taken. too.Go to the library and read as much as you can on health and physiology. It would store food in fat so that when there wasn't enough food available. Your weight. Your job is to give your body what it needs to continue to perform correctly. your blood pressure and your body mass index are good indications of your overall health. You should weekly weigh yourself. to know what level of fitness your body is in. Well back in the time of the cave man. That way. the body had to do what it needed to so that you could stay alive. While your diet is something for the a later section. You shouldn't skip this step. What's Healthy? As we mentioned early. If you have problems with your legs. chances are good that your heart has been affected by it. That means taking the measurements that we've listed. we need to address your body's ability to do what it needs to through being physically capable. Where Are You at? As we've mentioned. you can improve your overall health and then improve upon your situation by knowing how to. You cant do that without the information in your head and I cant teach you everything in just one book. it goes further than this. your neck.

look at your body in other manners to determine what you can improve on. the sport of body building has been around for quite some time. Its not easy thing to do at first. In actuality. personal trainers are making a tidy living helping people stay fit. He became so successful. even if you aren't overweight. he was credited with the invention of the first exercise equipment marketed to the masses. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. he created several businesses around his fame and was among the first people to market body building products bearing his name. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Exercise is something that some people hate and others love. Even an overall fit person can often improve their body's fitness through improving their body's makeup. How Can You Improve ? Improving your body means improving your body's ability to move and function. but remember your body is built to be used.to a certain level. If you aren't having any physical limitations. Gyms are big business. 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. and body building supplements are at an all-time level of performance. As he became more popular. that's a great sign. This competition was the basis for many . the man known as the "father of bodybuilding". its going to improve. In the late 19th century. but it will get easier. one step at a time. Understanding where you are is difficult for many at first. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Again. Using your muscles and strengthening them are vital to improving health and fitness. pains or weight problems. coupled with the other fitness elements later throughout this book. it's not the permanent solution. It's a hard realization. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. But. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. not to sit in a chair at a desk all day. chances are good that you aren't getting enough exercise and fitness into your life anyway. Our overall plan to improving your body's fitness level is through exercise. Now.

Women have started to take an interest in honing their bodies. and the sport has evolved into a real competitive arena. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. This book will guide you through some of the basics to get you started. Training techniques were improved. Olympia competition that remains the most popular body building contest to date. nutrition was focused on more than ever. nothing will compare to actually getting to the gym and lifting those weights. When World War II broke out. and body building equipment evolved into an effective means for working muscles in ways never thought of before. stronger. but you'll need some information first. In 1970. body building has just grown in popularity becoming almost an obsession for many people. there can be a lot to learn. and more aggressive in their behavior. you heard of him right ? Through the years.others to follow including the Mr. 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. . men around the world were inspired to become bigger in their physique. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger.

Your body works with a natural cyclic rythym. There is aerobic training which is best for cardio respiratory improvement and fat loss. and other activities and still have enough energy left over to handle any emergencies which may arise. The components of physical fitness are as follows: Cardio respiratory endurance . By training. then there is anerobic which is great for muscle and bone growth and strength. . Anerobics can aid the cardio system and reduce fat. Deeply tied in with all of this are your biocemistry and your nervous system. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. The nervous sytem is quite remarkable. Nothing else. Aerobics can improve muscle function and growth. If done in the right way the two are complimentary.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. By balancing your training and recuperation you can optimize your biochemistry. The nervous system prevents this from happening (thank heavens). hormones and waste products in the blood such as lactic acid. But you can raise one leg out to the side at 90 degree's i bet (everybody can). diet. 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. After a while you will develop a natural sense for this. Your workout routines. Components of Fitness Physical fitness is the ability to function effectively in physical work.Exercise Physiology Lets cover some basics about physical training. consider this . The three things of most interest to us in biochemistry are nutrients. Especially with the training and recuperation. Well guess what. If you can do it with one. training. But its a nerve reflex that prevents you. Diet also has a significant influence over biochemistry. supplimentation and recuperation should all fit in with your optimal body routine.can you do the splits ? Probably not.

Progression. To achieve a training effect. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. progressive training.and following a good diet. knee) or any group of joints through an entire. Appropriate training can improve these factors within the limits of each athletes potential.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.the amount of body fat an athlete has in comparison to his total body mass. . Intensity. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. reduces performance. Time. One should strive to exercise each of the first four fitness components at least three times a week. agility. "FITT" Regularity. and negatively affects one's health. Muscular endurance . a person must exercise often. from the Olympic-caliber athlete to the weekend jogger. Factors such as speed. Excessive body fat detracts from the other fitness components. Regularity is also important in resting.Muscular strength . Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. muscle power. eye-hand coordination. and Type.the greatest amount of force a muscle or muscle group can exert in a single effort. Infrequent exercise can do more harm than good. detracts from appearance. and eye-foot coordination are classified as components of "motor" fitness. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. Body composition . elbow. normal range of motion. sleeping.the ability to move the joints (for example. 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. Flexibility .

Thus. Three physical activity periods a week. muscle strength. Personally I have a cardio workout at the warmup stage. athletes should have at least three strength-training sessions per week.since overemphasizing any one of them may hurt the others. Ideally. goals and motivation. The acronym FITT makes it easier to remember them. 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. at least three exercise sessions for cardio fitness. time. muscle endurance.Intensity. For optimal results. for example. then I do my weight training and perform stretches between my weight exercises. These factors are Frequency. Specificity. Overload. a program should include activities that address all the fitness components. To be effective. Providing a variety of activities reduces boredom and increasesmotivation and progress. and flexibility training will not improve any of these three components. with only one session each of cardiorespiratory. Training must be geared toward specific goals. Variety. it does not improve a 2-mile-run time as much as a running program does. Although swimming is great exercise. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Time. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. For example. Recovery. however. Another way to allow recovery is to alternate the muscle groups exercised every other day. athlets become better runners if their training emphasizes running. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. and Type. You will find that you can experiment and find the optimal routine for your metabolism.Balance. and flexibility should be performed each week to improve fitness levels. strength. especially when training for strength and/or muscle endurance. to obtain maximum gains in muscular strength.you must strive to conduct 5 days of physical training per week. .

Such programs. and cardio fitness is trained on Tuesday and Thursday. and Tuesday and Thursday are devoted to muscle endurance and strength. Wednesday. The following training program serves as an example. In the first week. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. For example. all components of fitness can be developed using a three-day-per-week schedule. 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. the greater the intensity of the exercise. will help keep you super fit. Monday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. However. INTENSITY Intensity is related to how hard one exercises. a five-day-per-week program is much better than three per week. if you have a hard run on Monday. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used.With some planning. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. During the second week.and Friday are devoted to cardio fitness. The more energy expended per unit of time. However. 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). when coupled with good nutrition. . the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Stretching exercises are done in every training session to enhance flexibility. Wednesday. and those that exceed 90 percent HRR can be dangerous. you may also choose to run on Tuesday and Thursday. and Friday. Depending on the time available for each session and the way training sessions are conducted. Wednesday. it is the factor many units ignore. and Friday. By training continuously in this manner. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Unfortunately.

and. the THR is figured using the estimated maximal heart rate. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. One's ability to monitor the heart rate is the key to success in cr training. resting heart rate. To compensate for this. For example. With this information. at 70 percent HRR. graphic$$$$$$ When using the MHR method. at 80 percent MHR. a person who is in poor shape should exercise at 70 percent of his MHR.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). if he is in poor shape. an appropriate THR or intensity can be prescribed. if he is in excellent physical condition. if he is in relatively good shape. A person using this method may exercise at an intensity which is not high enough to cause a training effect. if he is in excellent shape. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. one can be sure that the intensity is enough to improve his cardio fitness level. . Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. If a athlete knows his general level of cardio vascular fitness. By determining one's maximum heart rate. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. at 90 percent MHR.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). and. one must compensate for its built-in weakness. at 60 percent HRR. he can determine which percentage of HRR is a good starting point for him. A athlete determines his estimated maximum heart rate by subtracting his age from 220. For example. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. the group run will be too intense for some and not intense enough for others. a 20. As a result. Thus. and relative conditioning level. he could start at 85 percent of his HRR. if he is in reasonably good shape.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. graphic$$$$$$ Percent MHR Method With this method.

the value is rounded off to the nearest whole number.7 results. or maintain. the body will usually have reached a "Steady State" after five minutes of exercise. When 91. or to see if one is within the THR during and right after exercise. he must exercise harder to increase his pulse to the THR.7 is added to the RHR of 69. muscles. In this case. This will let him determine if his training intensity is high enough to improve his cr fitness level.7 BPM is rounded off to give a THR of 161 BPM.7. As shown. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. and lungs an adequate training stimulus. In summary.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. The result is then added to the resting heart rate (RHR) to get the THR. place the tip of the third finger lightly over one of the carotid arteries in the neck. For example. Exercising at any lower percentage of HRR does not give the heart. When the calculations produce a fraction of a heart beat. an adequate level of fitness. the athlete should monitor his heart rate. the percentage (70 percent in this example) is converted to the decimal form (0. Thus.83 or 27) if he is exercising at the right intensity. he should know his THR (the heart rate at which he needs to exercise to get a training effect). the athlete should get a count of 27 beats (161/6= 26. and the heart rate will have leveled off. a THR of 160. (See Figure 2-lB. Before anyone begins aerobic training. If his pulse rate is below the THR. He should count his pulse for 10 seconds.) Yet another way is to place the hand over the heart and count the number ofheart beats. At this time.70) before it is multiplied by the HRR. During the 10.second period. (See Figure 2-1A. the product obtained by multiplying 0. These arteries are located to the left and right of the Adam's apple. use the THR of 161 BPM figured above.) During aerobic exercise. particularly if they cannot find more than 20 minutes for cr exercise. (See Figure 2-1 C. as in the example. 160.70 and 131 is 91.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. . then multiply this by six to get his heart rate for one minute. and immediately after exercising. To determine the RHR.

an athlete can easily find his own THR just by knowing his age and general fitness level. If not. He should check his exercise and post exercise pulse rate at least once each workout. 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 shorter the time needed to produce or maintain a training effect. The more intense the activity. He should count as accurately as possible. . If he takes only one pulse check. he should do it five minutes into the workout. gives an error of six BPM. Here are some tips for you to get in aerobic training. TYPE First we will discuss aerobic training. during aerobic 70 percent HRR. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. the less intense the activity. the athlete must train for at least 20 to 30 minutes at his THR. the longer the required duration. To find out if you have any limitations. • Start with basic aerobics and work up as your tolerance increases. For example. It is inversely related to intensity. In this type of training. Another way to gauge exercise intensity is "perceived exertion. a 40-year-old athlete with a low fitness level should. since one missed beat during the 10-second count.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. multiplied by six. A athlete who maintains his THR throughout a 20. talk to your doctor. your body will work to improve its function by improving how much work your heart can do. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. To improve cr fitness. refers to how long one exercises." This method relies on how difficult the exercise seems to be. Using this figure.If his pulse is abovethe THR. TIME Time. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. then start with a basic program. Walking is a great place to start. or duration.

.Stair climbing. .Road marching.Rowing.Swimming. . -Basketball (full court). .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . .Exercising to music.Skiing (cross-country). -Handball (singles). .Walking (vigorous).Jogging. bike riding. They must also be of sufficient duration and intensity (60 to 90 percent HRR). Swimming. . and other physical activities are perfect for aerobics.Running.Rope skipping. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. playing your favorite sport.Bicycling (stationary). .Bicycling (road/street).) -Racquetball (singles). SECONDARY (Done with partners or opponents of equal or greater ability. . as soon as your body allows for it. Your goal is to start with 10 minutes of continuous aerobics three times a week. You should try to increase this to 30 minutes three times per week. running. . elliptical machines. . • Move on to more aerobic style exercises. though. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. -Tennis (singles).

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. and the feet strike on the heel and push off at the big toe. he should do two things: 1) gradually buildup to running that frequently. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. but can also be a major cause of injuries. A well-conditioned athlete can run five to six times a week. The arms swing naturally from front to rear in straight lines. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. The faster the run. Besides learning running techniques. and. athletes need information on ways to prevent running injuries. help prevent injuries. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. I prefer the rowing machine as It can avoid injuries associated with running. 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. Some athletes may need instruction to improve their running ability. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. and legs. the faster the arm action. to do this safely. Every activity has its drawbacks and you must weigh the advantages and disadvantages. (cross-body arm movements waste energy. Proper warm-up and cool-down. INTERVAL TRAINING Interval training also works the cardiorespiratory system. knees. ankles.) The toes point straight ahead.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. The most common injuries result from running and occur to the feet. However. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. The elbows are bent so the forearms are relaxed and held loosely at waist level.

therefore.1 to 4 seconds = 1:59 to 1:56. Determine (or estimate) the actual 1-mile-race pace. bicycling. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. the energy systems used are allowed to recover. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. If a athlete's actual 1-mile-race time is not known. rowing. twice the length of the work-interval periods. He does this repeatedly with periods of recovery placed between periods of fast running. 2. the pace for an interval training workout is calculated as follows: Step 1. 52 seconds long (1:56 + 1:56 = 3:52). The athlete's 2-mile-run time is 16:00 minutes. 59 seconds during interval training based on the athlete's 16:00. it can be estimated from his last APFT by taking one half of his 2-milerun time. hiking. . the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. swimming.relatively short time and increase his running speed. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. Using the work-interval time for each 440-yard lap from Step 3. 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.mile run time.) Thus. This type of intermittent training can also be used with activities such as cycling. and his estimated pace for 1 mile is one half of this or 8:00 minutes. Using the time from Step 1. These recovery periods.) Step 3. 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. 56 seconds to 1 minute. 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. (2:00 minutes . In this way. each 440-yard lap should be run in 1 munute. Recovery periods. Using a 2-mile-run time of 1600 minutes as an example. (8:00 minutes/4 = 2:00 minutes per 440 yards. Step 2. In interval training. 56 seconds (1:56) for each 440-yard run.

As a result. 3:52).This can be done on a 440-yard track(about 400 meters) as follows: 1. he should do it once a week. As the athlete becomes more conditioned. 56 secons by an easy jog of 440 yards for recovery. he may do it twice a week at the most. he should be ready for interval training. the athlete varies the intensity (speed) of the running during the . there are two seconds of recovery. Thus. For each second of work. FARTLEK TRAINING In Fartlek training. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. As with any workout. If he responds well. It shows common 1 -mile times and the corresponding 440-yard times. his recovery is quicker. the workto. Follow each 440-yard run done in 1 minute. During the recovery interval. He may also do recovery workouts of easy jogging on off days. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. Because the heart rate is not the major concern during interval training. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. As with any other new training method. monitoring THR and using it as a training guide is not necessary. Each 440-yard jog should take twice as much time as the work interval (that is. athletes should start intervaI workouts with a warmup and end them with a cool-down. with at least one recovery day in between. interval training should be introduced into his training program gradually and progressively. another type of cardio vascular training sometimes called speed play. 2. Because of the intense nature of interval training. At first. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. After a athlete has reached a good cardio vascular fitness level using the THR method. 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.rest ratio is 1:2. refer to Table 2-1. the heart rate usually falls to around 120 to 140 beats per minute.

and cross-country skiing are all excellent endurance exercises and are good substitutes for running. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. Their drawback is that they require special equipment and facilities that are not always available. The speed and distance can be increased gradually as the athletes' conditioning improves. The unit is divided into ability groups using 2-mile-run times. When ready. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Those who add non-running activities to their training may not improve running ability as a consequence. and they can accommodate large numbers of athletes. Each group starts its run at the same time. over hills. Cross-country runs have several advantages: they provide variety in physical fitness training. Instead of running at a constant speed. athletes should start slowly and progress gradually. In such cases. he runs hard for a few minutes until he feels the need to slow down. It can be used as both a physical conditioning activity and a competitive event. many runners prefer Fartlek training to interval training. the athlete varies the intensity (speed) of the running throughout the workout. For these reasons. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. neither the running nor recovery interval is timed. or on any other irregular terrain. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. the distance should be one mile or less. Swimming. they may use other activities as supplements or alternatives. The object is to cover the distance in the shortest time.workout. . bicycling. At this time he recovers by jogging at an easy pace. It consists of running a certain distance on a course laid out across fields. through woods. It should then be gradually increased to four miles. In Fartlek training. At first. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. and the running is not done on a track. he starts with very slow jogging. However. As with all exercise. Alternate Forms of Aerobic Exercise Some athletes cannot run. depending on the terrain and fitness level.

in swimming. tread water.SWIMMING Swimming is a good alternative to running. athletes will help to ensure that they are working at the proper intensity. Body position that enhances the blood's return to the heart. compare it with his THR and. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. cycling. This is because. CYCLING .g. Non-swimmers can run in waist-to chest-deep water. Thus. one's THR should be lower than while doing the other forms of aerobic exercise.. Some advantages of swimming include the following: Involvement of all the major musclegroups. Compared with all the other modes of aerobic exercise presented in this manual (e. By modifying their THRs in this manner while swimming. in order to effectively train the cardio vascular system during swimming. They can also do calisthenics in the water. which minimizes lower body stress in overweight athletes.) in swimming alone. a athlete should set his THR about 10 bpm lower than while running. and do pool-side kicking for an excellent aerobic workout. For example. Together these activities combine walking and running with moderate resistance work for the upper body. the heart does not beat as fast as when doing the other types of exercise at the same work rate. The swimmer should start slowly with a restful stroke. cross-country skiing. For injured athletes. etc. if needed. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. rope jumping. Partial support of body weight by the water. running. he should stop to check his pulse. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. adjust the intensity. walking. It is used to supplement running and develop upper body endurance and limited strength. After five minutes.

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. Dis. requires no equipment. adding hill Cycling should be work. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.Cycling is an excellent exercise for developing cardio fitness. unless walking is done for a long time at the correct intensity. After about three months. He can increase the intensity by adding hills or stairs. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. it will not produce any significant cardio vascular conditioning. and increasing velocity. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. Athletes can alter the cycling intensity by changing gears. WALKING Walking is another way to develop cardiorespiratory fitness. The heart rate should be monitored to determine the intensity. As the walker's fitness increases. athletes can bicycle outdoors or on a stationary cycling machine indoors. he should walk 45 to 60 minutes at a faster pace. However. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. the athlete can vary the speed and resistance and use periods of active For swimming. and causes few injuries. For interval training. A simple way to increase walking speed is to carry the arms the same way as in running.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. a athlete recovery at low speed and/or low should set his THR at resistance. It is enjoyable. . but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR.

the pace. The work load is determined by the difficulty of terrain. It requires little equipment. may be done almost anywhere. is easily learned. and racquetball) involve bursts of intense activity for short periods. one form or another of crosscountry skiing can be done almost anywhere . Some runners use it as a substitute for running during bad weather. Some of movement of the arms the highest levels of aerobic fitness and legs. squash. A beginner should select a jump rope that. endurance. Cross-country skiing is easy to learn. open fields. Equipment is reasonably priced. these . when doubled and stood on. However. 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. and the time spent jumping should be increased as the fitness level improves. Rope jumping. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. golf courses. boots. however. The action is similar to that used in brisk walking. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. and in parks and forests. and is not affected by weather. developing ever measured have been found in muscular and cr cross-country skiers. They should attain and maintain their THR to ensure a training effect. Although some regions lack snow. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and the intensity may be varied as in running.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities.on country roads. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. and poles often obtainable from the outdoor recreation services. reaches to the armpits. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. with skis. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. may be stressful to the lower extremities and therefore should be limited to no more than three times a week.

MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. If played vigorously each day. . or many other calisthenics. It is a motivating. they may be an adequate substitute for lowlevel aerobic training. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. the workout addresses every component of fitness. intensity. and it can be totally individualized to every fitness level by varying the frequency. Because running increases endurance. Although muscular endurance and strength are separate fitness components. and duration. In addition to cardiorespiratory fitness. it helps improve performance in racket sports. Progressively working against resistance will produce gains in both of these components. challenging activity that combines exercise and rhythmic movements. If strengthening exercises are included. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. they are closely related. Warm-up and cooldown stretches should be included in the aerobic workout. hops. bodybuilding athletes need a high level of muscular endurance and strength. One can move to various tempos while jogging or doing jumping jacks. jumps. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. 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. Workouts can be done in a small space by diverse groups of varying fitness levels. There is no prerequisite skill. but the reverse is not necessarily true.

too. They are described here. as when pushing against a wall. you also need to consider adding strength training to your workout. you do want to develop lean muscles that are strong and therefore healthy.If you need to lose some weight. Force is produced with no change in the angle of the joint. Now. and the lifting of weights. They are able to be used easier. affect it by varying the resistance throughout the range of motion. while not precisely controlling the speed of movement. But. you will be able to move flabby muscles and fat into lean muscles. Strength training is essential because it allows you to improve the way that your body works. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. This requires the use of isokinetic machines. allowing you to lose weight faster. There are other resistance-training machines which. sit-ups. movements or even in accidents. Isometric contraction produces contraction but no movement. Muscular Contractions Isometric. Common examples are push-ups. for example. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles.Strength Training Along with aerobic training. you don't have to be a body builder here. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. Muscle burns through fat faster. with less likelihood of being strained or hurt through your daily exercises. strength training is a very essential aspect of making sure that happens. Isokinetic contraction causes the angle at the joint to change at a constant rate. You don't have to have bulging muscles. at 180 degrees per second. With strength training. To achieve a constant speed of movement. . Muscles that are strong are less likely to become injured. isotonic.

Each type of contraction has advantages and disadvantages. however. the overload must be applied thoughout the full range of motion. the biceps are shortening. makes the muscle and connective tissue more susceptible to damage. the muscle may be able to handle more of an overload eccentrically. and each will result in strength gains if done properly. As a result. may produce greater strength gains. During the lowering phase of the curl the biceps are lengthening. it is important to know the following strength-training terms: Full range of motion. To obtain optimal gains. on the upward phase of the biceps curl.the concentric or "positive" phase and the eccentric or "negative" phase. in return. To understand the principle of overload. This greater overload. Actually. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. For example. This is a concentric (positive) contraction. whether by isometric. Isotonic and isokinetic contractions have two specific phases . or isokinetic contractions. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. isotonic. Exercise a joint and its associated muscles through its complete . A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. This is an eccentric (negative) contraction. while in the eccentric phase (elongation) the muscle returns to its normal length. it adapts by becoming stronger. The nature of the eccentric contraction. When a muscle is overloaded.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. so there is more muscle soreness following eccentric work. In the concentric phase (shortening) the muscle contracts.

or isokinetic contractions. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. This is crucial to strength development. Set This is a series of repetitions done without rest. Similarly. it adapts by becoming stronger. A 10-RM is the maximum weight one can lift correctly 10 times. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). isotonic. one repetition has been completed. . an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. When a muscle is overloaded by isometric. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. Muscle Failure This is the inability of a person to do another correct repetition in a set.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position.

an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure.Principles of Muscular Training To have a good exercise program. he momentarily cannot correctly do another repetition. . In other words.) A better and easier method is the repetition maximum (RM) method. If one cannot do at least three repetitions of an exercise. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. The weight should also not be too heavy. progression. and variety. if a athlete's 1 -RM is 200 pounds. the weight selected should be heavier and the RM will also be different. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. after doing from 8 to 12 repetitions. The weight should be heavy enough so that. to achieve enough overload. However. For a muscle to increase in strength. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. multiply 200 pounds by 70 percent [200 X 0. recovery. balance. (For example. This weight is the 3-7 RM for that exercise. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. For example. The exerciser finds and uses that weight which lets him do the correct number of repetitions. to develop both muscle endurance and strength. Although the greatest improvements seem to come from resistances of about 6-RM. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength.70 = 140 pounds] to get 70 percent of the 1 -RM. specificity. the resistance is too great and should be reduced. the muscle must be overloaded. an effective range is a 3-7 RM. the seven principles of exercise must be applied to all muscular endurance and strength training. This weight is the 8-12 RM for that exercise. OVERLOAD The overload principle is the basis for all exercise training programs. These principles are overload. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. regularity. For example.

the greater will be the improvement in muscle endurance and the smaller the gains in strength. there will be no further gains. the athlete must always strive to overload his muscles. If the workload is not progressively increased to keep pace with newly won strength.Reducing the rest time between sets.) . when an athlete trains with a 25-RM weight.Increasing the resistance.Increasing the speed of movement in the concentric phase. (Good form is more important than the speed of movement. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise.Increasing the number of repetitions per set. . With continued training. This is his 12+ repetition maximum (12+ RM). . . To optimize a athlete's performance. gains in muscular endurance will be greater than when using a 15-RM weight. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. However.Athletes who are just beginning a resistance-training program should not start with heavy weights. most athletes will benefit most from a resistance training program with an 8-12 RM. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.Using any combination of the above. When a athlete can correctly do the upper limit of repetitions for . but the gain in strength will not be as great. For example. To develop muscular endurance. PROGRESSION When an overload is applied to a muscle. An overload may be achieved by any of the following methods: . his RM should be determined from an analysis of the critical tasks of his sport. it adapts by becoming stronger and/or by improving its endurance. the greater the number of repetitions per set. The key to overloading a muscle is to make that muscle exercise harder than it normally does.Increasing the number of sets. Whichever RM range is selected. .

the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. it is usually time to increase the resistance. RECOVERY . athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. The principle of regularity also applies to the exercises for individual muscle groups. he feels the muscles on each side of the joints where motion occurs. this upper limit should be 12 repetitions. For most athletes. If the athlete's performance of a task is not adequate or if he wishes to improve. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. at the same time.the set without reaching muscle failure. These groups can be identified by doing a simple assessment. A athlete can work out three times a week. Exercise must be done regularly to produce a training effect. To improve his muscular endurance and strength.12 RM). He continues to work with that weight until he can complete all eight repetitions in each set. but when different muscle groups are exercised at each workout. Sporadic exercise may do more harm than good. he ensures maximum carryover value to his chosen sports. if his goal is to do three sets of eight repetitions of an exercise. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. For example. The athlete slowly does work-related movements he wants to improve and. In a multi-set routine. if his plan is to do 12 repetitions in the bench press. in a given task. REGULARITY Exercise must be done regularly to produce a training effect. In this way. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. the principle of regularity is violated and gains in strength are minimal. the athlete must do resistance movements that are as similar as possible to those of doing the task. strength training for the identified muscle(s) will be beneficial. He then should increase the weight by about 5 percent but no more than 10 percent. He should continue with that weight until he can do 12 repetitions correctly. then increases the resistance by no more than 10 percent. but three workouts per week are best for optimal gains.

Someone at beginners level should work out all three main muscle groups. at this level. and it's okay to work out all three muscle groups in each workout. the upper back and the thighs. you may train your legs. The muscles must be allowed sufficient recovery time to adapt. when doing bench press. you will be training your shoulders and arms to some extent as well as the chest. Strength training can be done every day only if the exercised muscle groups are rotated. Beyond this basic level of training. Wednesday. MUSCLE GROUPS There are three main muscle groups. then you simply repeat the sequence once again. the arms. For example. and it is possible to have more than one day off or to put the rest days in between which ever days suit. the recovery time between sets should be 30 to 180 seconds. Consecutive days of hard resistance training for the same muscle group can be detrimental. The chest. You can move on to a four day routine. and Saturday. There are also secondary muscle groups.the neck and the midsection. 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. so that the same muscle or muscle group is not exercised on consecutive days. This is because when you train the primary muscle groups you also train the secondary ones. you begin training different sections of your body in each workout. For beginners. Normally. but they should allow at least one days recovery and between workout days. on the intensity of the workout. Thursday. It's important to note that when training the primary muscle groups. you're also training secondary muscle groups at the same time. Following this you would have a day off. the legs can be trained with weights on Monday. The recovery time between different exercises and sets depends. Sample workout routines are provided for someone at this level of training. and Friday and the upper body muscles on Tuesday. . the primary muscle groups should always be trained first in the workout. in part. Recovery is also important within a workout. I recommend that you remain at this level for at least three months. There should be at least a 48-hour recovery period between workouts for the same muscle groups. When exercising in this fasion. the legs.There should be at least a 48-hour recovery period between workouts for the same muscle group. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. So for example. For example.

Split routines can also be used to integrate cardio training with weight training. BALANCE When developing a strength training program. The latissimus dorsi muscles will not be overloaded and. for example then the following day. Sequence the program to exercise the larger muscle groups first. . 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. I have seen this happen many many time's. When planning a training session. as a result. If you do use too much weight. movement. Activating one muscle results in a pulling motion. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. followed by the muscles of the upper back and chest. It's always important to judge by the feeling in your muscles and your general energy level. reduce the risk of injury.Beyond the four-day routine are five and six day routines. Most muscles are organized into opposing pairs. As a result. you can train your upper body. while activating the opposing muscle results in the opposite. For example. 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. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. When you are ready for a day off. For this reason. do not hesitate to take a rest and spend some time recuperating. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. For example. Examples of these workouts are given later. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. Personally. If curls are done first. But training at this level is not recommended for basic or intermediate level athletes. or pushing. then the smaller muscIes. follow an overhead press with a lat pull-down exercise. they may not benefit very much from the workout. 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. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). This technique helps ensure good strength balance between opposing muscle groups which may. If you go for a run on one day. in turn. It is important to do exercises that work all the major muscle groups in both the upper and lower body.

and they may also produce better results. As long as all muscle groups are exercised at the proper intensity. when in the field). improvement will occur. for variety or due to necessity (for example.training program can be very boring. exercise selection. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. A natural tendency in strength training is to see how much weight one can lift. For example. safety. he can do squats with a barbell instead of leg presses on a weight machine. and phases of conditioning. The athlete should periodically substitute different exercises for a given muscle group(s). or spotter. both should know how to use the equipment and the proper spotting technique for each exercise. and altering the volume and intensity are good ways to add variety.then the arms. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . As a general rule. Breathing should be constant during exercise. and neck. namely. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. as this can cause dizziness and even loss of consciousness. he can switch to partner-resisted exercises or another form of resistance training. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. low back. Each athlete must understand how to do each lift correctly before he starts his strength training program. To ensure safety and the best results. abdominal. There are also other factors to consider. changing the exercises. Lifting too much weight forces a compromise in form and may lead to injury. The weight lifter should always do weight training with a partner. who can observe his performance as he exercises. Also. A poorly designed strength. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. However. Correct breathing is another safety factor in strength training. Using different equipment. The athlete should never hold his breath.

and not for . and so forth. the pull-down exercise produces motion at both the shoulder and elbow joints. low back.the floor. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. shoulders. and inhale during the negative (eccentric) phase as the weight returns toward the floor. Usually eight wellchosen exercises will serve as a good starting point. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. On the other hand. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. This is because the exercises have been selected purely for for their strength properties. They should include those for the muscles of the leg. The concentration curl. however. EXERCISE SELECTION When beginning a resistance-training program. especially beginners. but are good for developing strength. For most people. For example. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. only involves the elbow joint. For example. This will help him train a greater number of muscles in a given time. These exercises will be detailed in a following section. The exercise should provide movement at more than one joint. although an effective exercise. Power lifting is probably safer than an Olympic lifting. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. an exercise like concentration curls for the biceps muscles of the upper arm. Also. most of the exercises in the program should be "multi-joint" exercises. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. increasing strength is only secondary to someone that is serious about body building. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. only works the arm flexor muscles.

the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. and with higher repetitions usually between 12 and 20 reps. conditioning. Power lifting exercises will also be explained in detail in their own section. H. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. the weight must be reduced. This is very important. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. Also less rest is taken between sets during the workout. if he can do more than 12. and ligaments. During this phase. When he can do more than 12 repetitions of any exercise. If he can do only seven repetitions of an exercise. and maintenance. By the end of the second week (4 to 6 workouts). he should increase the weight until he can again do only 8 to 12 repetitions. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. P. the weight should be increased. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure.any traditional reason. joints. Circuit training is done with lighter weights. . Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. A training is one particular form of circuit training. because the beginner must concentrate at first on learning the proper form for each exercise. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. Several different circuit training routines will be given in this book. During the second week. he should use progressively heavier weights.

he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. 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. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. Maintenance Phase Once the athlete reaches a high level of fitness. Three sets per exercise is the maximum most athletes will ever need to do. This process continues indefinitely. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. however. he does not need to do more than one set per exercise. As long as he continues to progress and get stronger. one can maintain them by training the major muscle groups properly one or two times a week. Although training three times a week for muscle endurance and strength gives the best results. If he stops making progress with one set of 8 to 12 repetitions per exercise. The use of timed sets. . The emphasis in this phase is no longer on progression but on retention. As time goes on and he progresses. ideally.This usually involves an increase in weight of about five percent. is required to reach and maintain peak fitness levels. As with aerobic training. After an appropriate period of rest. More frequent training. set of that exercise is done in an equal or lesser time period. The exercise period. a second. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. throughout his life. the maintenance phase is used to maintain that level. The maintenance phase should be continued throughout his career and. and so on. unlike exercises performed in cadence or for a specific number of repetitions. It does not hold back the more capable performer by restricting the number of repetitions he may do. Instead. third. recovery period.

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. and so forth) and sit-ups (regular. by increasing the number of timed sets performed. or by any combination of these. Thus. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. Then.Timed sets can be applied to improving athlete's sit-up and push-up performance. To add variety and increase the overall effectiveness of the activity. a muscle endurance or strength training workout should not be designed to work exclusively. As the athletes' levels of fitness improve. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. Thus. perform a workout to strengthen all of the body's major muscles. This is done by lengthening the time period of any or all timed sets. several of these will be given. This is because the muscles worked by those two exercises will already be pre-exhausted. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. a training regimen which exercises all be developed and followed. when a athlete performs a workout geared to develop muscle endurance and strength. This having been said. the difficulty of the activity can be increased. For this reason. Below. When . In this way. Following this sequence ensures that all major muscles are worked. abdominal curls. close-hand. here is a very time-efficient way of conducting push-up/sit-up improvement. by decreasing any rest period between timed sets. do timed sets to improve push-up and sit-up performance. as a general rule. abdominal twists. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. the best procedure to follow when doing a resistance exercise is as follows. and vice versa. and to be assured that all emergencies can be met. First. feet-elevated. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. different types of push-ups (regular. 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. or give priority to. At the same time. wide-hand.5 minutes. and so forth) can be done. those muscle groups worked by the sit-up or pushup event. This ensures continued gains and minimizes boredom. To meet this goal.

In the same way. The exercises should be done in the order presented. rest intervals must be placed between timed sets. major muscle groups. pay attention to how the athletes are responding. Finally. The beginning weight-training program will work most of the important. or vice versa. this program may overwork some muscle groups. several timed sets of push-ups can be done followed by several sets of situps. an athlete may reach temporary muscle failure at any time before the set is over. To ensure a good. Thus. If this happens. However.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. It has some duplication with respect to the lat pulldown. for the more advanced lifter. athletes must set goals for themselves.performing this type of workout. and make adjustments accordingly. where they are located. For example. the times listed in the chart above may prove to be too long or too short for some athletes. and biceps curl. This applies when doing each timed set. This program also includes exercises to strengthen the neck muscles. balanced workout. When using timed sets for push-up and sit-up improvement. For example. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. for the beginner. During a timed set of push-ups. as in any endeavor. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. With this approach. he should immediately drop to his knees and continue doing modified push-ups on his knees. because of the nature of the situp. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. graphic 3-6@@@@@@ . and their primary action. It is a good program for beginners and for those whose time is limited. Major Muscle Groups In designing a workout it is important to know the major muscle groups. athletes can before doing the other.

Do not twist. This can cause serious injury. Again. Otherwise you can have a training partner to help with spotting. and end the concentric phase in a fully contracted position. You'll enjoy it and you'll see improvement in the tone of your body quickly. or with the correct equipment training alone is OK too. you'll want to increase this number over time to at least 30 minutes per day three times per week. 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. lunge. Perform all exercises through their full range of motion. This helps to increase motivation. lurch. Exhale during the concentric (positive] phase of contraction. 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.Here are some tips for exercising through strength training. . Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Begin from a fully extended. then the smaller ones. the intensity of the workout. With strength training. and safety. or arch the body. Always breathe when lifting. • Consider working with a physical trainer. Exercise the large muscle groups first. Always use strict form. Accelerate the weight through the concentric phase of contraction. and more effectively. This small investment of time and money will allow you to improve your overall muscle mass faster. and inhale during the eccentric (negative) phase. • Change up the exercises that you do so that the process is easy and fun. and return the weight to the starting position in a controlled manner during the eccentric phase. • Work with a low amount of weight first. you should add in ten minutes per day three times per week at least. relaxed position (prestretched).

but not more than 96 hours. follow triceps extensions with biceps curls. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Train the whole body. not just specific areas. . Never increase the resistance used by more than 10 percent at a time. As with all training. Sandbag exercises are very effective in strength-training circuits. Although many towns have excellent strength-training facilities. The availability of facilities may vary. the result is largely the same. cool down.Allow at least 48 hours of recovery between workouts. and single-leg squats are examples of exercises which use a person's body weight. or partners. athletes should warm up. situps. They can improve an untrained athlete's level of strength. Ensure that every training program is balanced. For example. sandbags. to let the body recover and help prevent over training and injury. Concentrating on weak areas is all right. there are limits to the type of training that can be done. it is unreasonable to expect that all folks can use them on a regular basis. Exercise Programs When developing strength programs for people. Pull-ups. All that is required is for the athlete. Alternate pulling and pushing exercises. The weight of the bags can be varied depending on the amount of fill. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. pushups. three times a week. Whether the training uses expensive machines. However. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. and follow the principles of exercise previously outlined. but the rest of the body must also be trained. dips. the development of strength does not require expensive equipment. to progressively overload his muscles. Sandbags may seem unusual but have some advantages. safety is a critical factor. Progress slowly.

Weight training develops both strength as well as the size of skeletal muscles. It is achieved through muscle conditioning. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. the negative part of each exercise should take at least as long to complete as the positive part. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Following are descriptions and illustrations of several PREs. and foods are consumed with the intention to build the body's metabolism and increase mass. 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.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. weight training. increased caloric intake. Weight training uses a variety of specialized equipment designed to target specific muscle . This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. the 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. As a general rule. More than one exercise per muscle group may be used. The speed of movement for PREs should always be slowand controlled. Workouts are designed to focus on certain muscle categories. They must communicate with each other to ensure that neither too much nor too little resistance is applied. and rest. This section will focus on weight training for body builders. the more effective they should become in providing the proper resistance for each exercise. The longer the partners work together.

Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. the overall tone of that muscle will grow over time. If you don't use good form in weight training. If you are a beginner at weight training.groups and movements. and weight depends upon the desires of the body builder. tempo. The specific combination of reps. Equipment used in weight training include barbells. and weight moved to cause desired increases in strength. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Strength training focuses on increasing muscular strength and size. First. Weight training is one type of strength training using weights as the primary force to build muscle mass. Building up slowly allows muscles to develop appropriate strengths relative to each other. exercises. These trainers can suggest specific workouts for you to begin with. size. Some of your muscles might be naturally stronger than others. they are both similar to each other. Most gyms offer the services of a personal trainer that comes with the membership fee. Personally I have never used a personal trainer or even a training partner. pulleys. endurance. we'll define some common exercises for clarification. It involves a manipulation of the numbers of reps. Another form of weight training is resistance training. you risk muscle injury which could hinder your progress. EXERCISES . sets. You need to build up your strength and over-working your muscles can cause more harm than good. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. While they are not exactly the same. dumbbells. I find I can concentrate better working out by myself. or shape. 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. exercise types. Different weights will give different types of resistance. When your muscles are resisting a weight. Some people refer to weight training as strength training. If you want to undertake it yourself. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. sets. The basic principles of weight training are pretty much the same as those of strength training. you should not just "jump right in".

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

Keep your upper arms close to your head. 2 dumbbells. Press the bar to arm's length over your head. they will have many specialty machines that will work specific parts of your body. This exercise can also be performed with dumbbells or seated on a weight bench. side dumbell raise.Hold a barbell with hands a little closer together than shoulder width. Employees at the gym can help you with proper use of the machines. This can also be done with straight bar. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. . front barbell raise. front dumbell raise Standing Military Press For this exercise. shoulders military press. Return to the starting position. Lie on an incline bench and position your head at the top. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. If you are going to join a gym. Lock your legs and hips and keep your elbows in slightly under the bar. you will use a barbell. Stand with your legs about shoulder width apart and lift the barbell to your chest. dumbell press. The exercises listed above can be done either in a gym or in your home. seated or standing or with 2 dumbbells and your palms facing in. Press bar overhead to arm's length. military raise. Now that you know what exercises to do. let's look at a couple of sample workouts.

keeping it close to your body. Pull the bar straight up towards your chin. .Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight.

Lower slowly to the starting position. Don't swing! Front Dumbbell Raise .Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward. depending on what you want to work most.

Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. so that both arms are in motion at the same time.Stand with a dumbbell in each hand. but not quite locked. . Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. palms facing backward. Hold a dumbbell in each hand with your palms turned toward your body. Don't lean forward while doing this either or you risk injury to your back. controlled motion. lower the weight while simultaneously lifting the weight in your right hand. Make sure you are lifting the dumbbells up rather than swinging them up. Then slowly lower them back down to your side again. With a smooth. Your feet should be about shoulder width apart. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell.

Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop your shoulders down as far as possible. Tighten your abs to keep your body from turning to the side as you lift the dumbbell.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Concentrate on pulling your elbow back as far as it can go. Reach down and pick up a dumbbell with your right hand. Your back should be flat and almost parallel with the floor. Raise your shoulders up as far as you can go then slowly return to the starting position. The dumbbell should end up roughly parallel with your torso. Your left arm should be locked at the elbow so it will support the weight of your upper body. Switch arms after one set. . look straight ahead instead of at the floor so you can keep your back straight. Before starting. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench.

Standing Calf Raises This can be done with a specific machine found in a gym. 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. . Bend at your waist with your legs locked. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. This can also be done holding a barbell. Keep your back as straight as possible and your chin up. Stiff Leg Barbell Place a barbell on your shoulders. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. or adapted for use without the machine. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Return slowly to the upper position. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Keep your head up and your back completely straight. Once you reach the bottom position. You can put your heels on a 1 inch block to further work the quads. Firmly grip the bar with your hands almost twice your shoulder width apart. not your neck. press the weight up back to the starting position. This can also be done with your knees slightly bent. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. until your upper body is parallel to the floor.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. You can also use a wider stance to work the inner quads even more.

and lean forward slightly at the waist. and straightening your leg. your shoulders should be directly over front foot. Position your right leg forward in a long stride. or alternate legs for each rep. Pause briefly in this position.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Lift your chest up and look straight ahead. At this point. Mid Section . Keep your opposite foot flat on the floor and point your toes forward. Now. lower yourself until the knee of your front leg is bent 90 degrees. At this point. then slowly straighten your legs and raise your body back up to a standing position. the more difficult the exercise. sit your hips back (like you are going to sit in a chair). Your shoulders should be directly over your front foot.the higher the box. 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. If you have difficulty lowering yourself down this far. bend your knee (of your front leg). and your chest should be directly over the middle of your thigh. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Reach one foot back and place your toe on the box. Lunges Place a barbell on your upper back. lowering your hips so your rear knee just clears the floor. then switch legs and repeat. Return to the starting position. Place a barbell behind your head at the base of your neck. Keep your back tight and your chest out throughout the entire exercise. your thigh and lower leg form a right angle. Keep your head and neck in line with your torso so that you are looking forward. your hips should be sitting back. raise yourself by pushing your hips slightly forward and up toward the ceiling. Slowly bend your knees. leading with your head and chest. Complete a full set. your knee should be directly over your toe. Your foot should be far enough in front of you so that when you bend your right knee. Grasp the barbell with both hands with a wider than shoulder width grip. Keeping your front foot flat on the floor. Stand up straight.

or resting on a bench with your knees bent at a 90 degree angle. Place your hands lightly on either side of your head keeping your elbows in. Continue to push down as hard as you can with your lower back. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.Crunches Lie flat on your back with your feet flat on the ground. place them three to four inches apart and point your toes inward so they touch. Begin to roll your shoulders off the floor. Your shoulders should come up off the floor only about four inches. and your lower back should remain on the floor. Focus on slow. controlled movement .don't cheat yourself by using momentum! Workout Routines Bulk Up . If you are resting your feet on a bench.

Beginners. don't worry. 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. two-steps-forward. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. 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. . The reason is simple: as you get more experienced. If the word "damage" makes you flinch. on the other hand. This is what bodybuilding is all about – a continuous cycle of one-step-back. This can also be simple stretching exercises and deep breathing. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. As a beginner. it's important to start out slow and not push yourself beyond your limits. begin with two sets of 10-12 reps each. get sore but bounce back quicker since the muscular damage isn't as severe. You can adapt it as needed to suit your workout goals. Day 1 .Upper Body For the following exercises. repeated over and over on a weekly basis. With any workout. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. You can progressively increase the amount of weight you lift as you get stronger. This can be simple stretching as you get your body ready to work. It's a good thing for a bodybuilder to incur limited muscle damage. A warm-up session prior to working out can not only help get your body ready for exercise. you can work out more frequently than more advanced body builders. You should also have an appropriate cool down period after you are done working out. but your mind will get prepared as well. you learn to push your muscles harder and inflict more damage that takes longer to recover from. This plan is just a suggestion. Again.

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 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Rest Day 4 .Upper Body Increase your sets to 3 doing 10 .12 reps each • Chin ups (get assistance if necessary) .Lower Body and Abs Again. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .

Keep in mind that you won't get results as quickly with a fewer day workout. Day 1 .• 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 . consider starting out with a two or three day plan. and Abs Do three sets of 12-15 reps each. • 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 .Back. Chest.Rest If a four day workout plan is too much for you.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. it can still be effective. . but if you need to start out slowly. Here is a sample three day workout.

By doing this. This is to make sure that you have enough energy to make it through your entire workout. your body can take advantage of that extra blood flow and work the muscles more efficiently. you should eat some protein and carbohydrates. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . During training. but you can choose whatever foods you want to get what you need. there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout. .• 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. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.Biceps. Triceps.Legs and Shoulders Do three sets of 12-15 reps each.

Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Usually that's around a minute or two. and speed. add a little weight and do the exercise again. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. These include cardio endurance. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. This could be a little time on a treadmill or walking. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Remember. flexibility. Be sure and rest between sets to allow your body to adjust and recover. be sure to take note of how long it took you to get to that point. endurance. On the second set. strength.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Circuits can also be designed to concentrate on sports skills. 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. It's also a good idea to do your first set with very little weight. and flexibility. coordination. muscular endurance. Circuit training is a term associated with specific training routines. If you find that it's just a bit too easy. you want to build your body. This is to get the blood flowing through the muscles. try more weight. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. The goal is to add weight until it's difficult to complete 8-12 reps. Circuits can promote fitness in a broad range of physical and motor fitness areas. athletes' . not lift weights. It describes calisthenic exercises for developing strength.

Free Circuit In a free circuit.common tasks. Each has distinct advantages. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Fixed Circuit In a fixed circuit. There are three basic ways to increase the intensity or difficulty of a fixed circuit: .Increase the number of times athletes go through the circuit. and sequence of stations. number of athletes. and any number of athletes can exercise for various lengths of time. and athletes rotate through the stations on command. Almost any area can be used. At the same time. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. circuits can be organized to exercise all the fitness components in a short period of time. but increase the number of repetitions. Progress is measured by the time needed to complete a circuit.Keep the time for completion the same. athletes work at their own pace. . the quality and number of the repetitions done should be monitored.Increase the time per station along with the number of repetitions. . number of stations. doing a fixed number of repetitions at each station. it can provide both fun and a challenge to any athletes' physical and mental abilities. there is no set time for staying at each station. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. number of time. In addition. These are discussed below. The time is monitored with a stopwatch. and no signal is given to move from one station to the next. a specific length of time is set for each station. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. or any combination of these. . Aside from this. number of stations. These include the time. the free circuit requires little supervision. number of times the circuit is completed.

Another option is to have four rotations of the circuit. For example. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. in this instance a rope jumping station must have at least four jump ropes. Number of athletes If there are 10 stations and 40 athletes to be trained. When a fixed circuit is run. athletes may have to repeat the same circuit several times. Having enough equipment reduces bottlenecks. respectively. After the warm-up. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. athletes may run through the circuit three times. Further. A circuit geared for a limited objective (for example. Number of Times a Circuit is Completed To achieve the desired training effect. For example. . and poor results. It is vital in a free circuit that no athlete stand around waiting for equipment. the time at each station should always be the same to avoid confusion and help maintain control. slowdowns. circuits to develop both strength and cr fitness may have as many as 20 stations. Difficult exercises can be alternated with less difficult ones. The exercise time at each station may be reduced to 20 seconds the second and third time through. a circuit may have ten stations. the athletesm should be divided into 10 groups of four each. As athletes become better conditioned. exercising for 30 seconds at each station. On the other hand. The whole workout takes less than 45 minutes including warm-up and cool-down. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. and taking 15 seconds to move between stations. Each station must then be equipped to handle four athletes. exercise periods may be increased to 30 seconds or longer for all three rotations.Time One of the first things to consider is how long it should take to complete the circuit. Consider also the time it takes to move from one station to the next. developing lower-body strength) needs as few as six to eight stations.

and guerrilla drills described in this section. conditioning drills. 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. He can choose from the exercises. improving cardiorespiratory endurance may be the top priority. in a strength training circuit. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. For example. The six steps below cover the most important pects of circuit development. exercisers may follow . increasing muscular strength may be the primary objective. while muscular endurance work may be secondary.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. calisthenics. Arrange the Stations A circuit usually has 8 to 12 stations. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. For example. in a circuit for strength training. On the other hand. grass drills. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. However. After deciding how many stations to include. Imagination and fun are important elements in developing circuits that hold the interest of athletes. he should not limit the circuit to only these activities. but it may have as many as 20. the designer must decide how to arrange them. the same muscle group should not be exercised at consecutive stations. For example.

Select the Training Sites Circuits may be conducted outdoors or indoors.the pushing motion of a bench press with the pulling motion of the seated row. he may do this in several ways. athletes can alternate hard exercises with easier ones. athletes may run five laps or for 20 to 40 seconds between stations. #########show exercises . Outdoors. By not exercising the same muscle group twice in a row. the number of stations. In the gymnasium. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. each muscle has a chance to recover before it is used in another exercise. 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. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. they may run laps or run between spread-out stations if space is available. If some exercises are harder than others. The choice of exercises for circuit training depends on the objectives of the circuit. The sketch should include the activity and length of time at each station. spreading the stations too far apart may cause problems with control and supervision. instructions for the stations are written on the signs. The choice of exercises depends on the objectives of the circuit. and all other useful information. The necessary equipment is placed at each station. If the designer wants to include running or jogging a certain distance between stations. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. In some cases. However. Another approach might be to alternate between upper and lower body exercises.

However. the possibility of straining the lower back increases. following the directions written below will produce satisfactory results with a minimum risk of injury. These calisthenics are noted. with the lower back properly supported. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Although calisthenics have some value when included in a cardio circuit or when exercising to music. on the other hand. SAFETY FACTORS While injury is always possible in any vigorous physical activity. Nonetheless. parallel bar dip. for the average athlete. some of the calisthenics listed below may be done in cadence. . sit-up. a conditioned athlete may use multiple sets of flutter' kicks with good results. Finally. squat bender. With a slow cadence. Use good judgment before performing these exercises. Also. may find certain exercises less safe than others. knee bender. few calisthenic exercises are really unsafe or dangerous. calisthenics such as the bend and reach. such as trainees. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. however. shouId not do the advanced exercises highly fit athletes can do. cardio and muscular endurance. Cardio Vascular and muscular encurance. and strength. flexibility. and side-straddle hop can best be used in the warm-up and cooldown periods. When doing exercises at a moderate cadence. On the other hand. some people. use 50 counts per minute unless otherwise directed. flexibility. However. lunger. They can help develop coordination. and chin-up/pull-up. will derive the greatest benefit from many of these exercises. and strength. without support. Few exercises are inherently unsafe. Calisthenics can be used to exercise most of the major muscle groups of the body. because of predisposing conditions or injuries. Exercises such as the push-up. flutter kicks are an excellent way to condition the hip flexor muscles. use 80 counts per minute. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. athletes with low fitness levels. For example. for the average athlete who is of sound body.Calisthenics Calisthenics can be used to help develop coordination. Poorly-coordinated athletes. and directions are provided below with respect to the actions and cadence.

Programs that try to do too much too soon invite problems. horizontal ladder. Some athletes complain of shoulder problems resulting from rope climbing. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. If this type of action is performed. a certain level of muscular strength is needed to do them safely. athletes should progressively train to build up to these exercises. develops all the fitness components. slow stretching exercises. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. if the Monday-Wednesday. at the same time. and crab-walk exercises. The day after a "hard" training day. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. To ensure balance and regularity in the program. Progression and Recovery Other important principles for avoiding injury are progression and recovery. This is especially true if someone has had a previous injury to the back. ballistic (that is. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength.The key to doing calisthenic exercises safely is to use common sense. For example. athletes can benefit from doing partner. and follows the seven principles of exercise while. athletes can do running at THR with some light calisthenics and stretching. Using such exercises for unconditioned athletes increases the risk of injury and accident. Such a program has variety. The following are key points for ensuring safety during stretching and calisthenic exercises: . However. Therefore. The best technique is to train alternate muscle groups and/or fitness components on different days. These exercises are beneficial when the athlete is fit and he does them in a regular. if athletes are working the same muscle groups and/or fitness components. should be used. wheelbarrow.resisted exercises followed by a slow run. they should work them at a reduced intensity to minimize stress and permit recovery. not conditioning drills done to cadence.Friday (M-W-F) training objective is cardio vascular fitness. progressive manner. Also. it minimizes injuries caused by overuse.

Your Overall Body Fitness Plan To improve the physical fitness of your body. consider these easy and fun ways to get in the exercise that you need. If you can't leave the kids. cooling down. You get the exercise you need without missing your television program and time will fly by. ballistic (bouncy or jerky) stretching movements. • Do it with a pattern. use a stationary bike.Stretch slowly and without pain and unnatural stress to a joint. you need to give it the physical movement that it needs. if done. • If you can't leave the television. Start by working in exercise through aerobics and strength training into your day.A combination of spinal rotation and bending should generally be avoided. To make it even better. This is a great way to get in some quality time away from the television. use only slow.. Use static (slow and sustained) stretching for warming up. . head out for a walk with your spouse for a few minutes. Visit your local recreational center or community center. . take them with you. ride the bike. which will make the process easier and even more enjoyable. However. controlled movements with little or no extra weight. During your favorite show. too. . You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. You can even start doing these things at home.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. CALISTHENIC EXERCISES The following are some common calisthenic exercises. This means feeding it the right regimen of movements.

Make it your goal to actually put together a workout that you enjoy. Yet. martial arts. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. It involves the ability to move a part of the body through the full range of motion allowed by normal. Swimming.• Do sports and other physical activities that you enjoy. to loss of flexibility. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. These areas are commonly susceptible to injury due. It will make all of the difference in how effective it is for you. tests can be used to assess flexibility in the hamstring and low-back areas. in part. Stretching should not be painful. A simple toe-touch test can be used. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Developing and maintaining it are important parts of a fitness program. Your overall body fitness means exercise and movement. running. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. you'll probably find every excuse not to do them. Flexibility is a component of physical fitness. People with poor flexibility who try to stretch as far as others may injure themselves. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. you will come to enjoy exercising. climbing. . When you begin to add these into your day. Flexibility is the range of movement of a joint or series of joints and their associated muscles. For many it's a great stress relief and it can be a lot of fun. No one test can measure total-body flexibility. However. and physical work with greater efficiency and less risk of injury. disease-free joints. Because people differ somewhat anatomically. 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. loading. Good flexibility can help an athlete accomplish such physical tasks as lifting. comparing one person's flexibility with another's should not be done.

To counter the reflex. These are described here and shown later in this section. requiring a long slow recovery process. Although an important safety feature. by limiting range of motion and preventing the body from hurting itself. When a muscle lengthens beyond a certain point. proprioceptive neuromuscular facilitation (PNF). and ballistic. You may weaken the muscle. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. . Static stretching should not be painful. our muscles would be allowed to overextend and tear. but no pain. This lets the lengthened muscles adjust to the stretch without causing injury. stretching must be slow and deliberate. Every muscle is subject to the myotatic reflex. passive. This lengthens the muscles without causing a reflex contraction in the stretched muscles. The reflex opposes changes in muscle length. He should hold each stretch for ten seconds or longer. The athlete assumes each stretching position slowly until he feels tension or tightness. especially during a sudden or extreme change. it can be an obstacle to athletic development. This is the tension you feel during stretching exercises. The longer a stretch is held. Set your stretching goals over a period of weeks or months. The athlete should feel slight discomfort. It is a safe and effective method for improving flexibility. If you overstretch you can injure the muscle and end up decreasing your flexibility. When pain results from stretching. There are four commonly recognized categories of stretching techniques: static.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). for best results. not days. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. and it prevents strains and tears. the myotatic reflex causes it to tighten and attempt to shorten. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. Without it. Stretching Techniques Using good stretching techniques can improve flexibility. the easier it is for the muscle to adapt to that length.

Individuals and units should not use ballistic stretching. jumping jacks etc. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. Bouncing causes the muscles to tighten and increases the risk of injury. • Complete a large muscle warm-up such as brisk walking. 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.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. and with proper form to avoid injury. or rubber tubing. including one increasing your flexibility. Safety Guidelines Stretching is only beneficial if done properly. and as part of a warm up for any athletic activity. 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. This produces a safe stretch through a range of motion he could not achieve without help. Although this method may improve flexibility. Stretch gradually. for five to ten minutes before stretching to warm up the body. This is especially important if you've suffered a previous injury that may be affected by flexibility training. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. such as a towel. bike riding. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. pole. Other key points include: • Consult your doctor before starting any exercise program. or dynamic. to help him stretch. • Don't bounce or jerk when you stretch. Gently stretch to a point of tension and hold.

• You should never feel pain in your joints during stretching exercises. not pain. circulation. start slow & don't over do it. 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. FITT Factors You should include stretching exercises in all of your workouts. 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 . A recommended sequence of warmup activities follows. . If you do. Type: Use static stretches. it took years to get tight. • Hold each stretch with a feeling of lengthening the targeted muscles. • Hold the furthest point of any stretch for a few seconds. • Don't overstretch. and increases the temperature of the active muscles. Frequency: Do flexibility exercises daily.Slow joggin-in-place or walking for one to two minutes. The following FITT factors apply when developing a flexibility program. Stop if you feel any pain. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. stop immediately and consult your health care provider. as well as passive stretching and/or PNF stretching. Be patient. Remember. This causes a gradual increase in the heart rate. then stretch further and hold that new position for 20-30 seconds. allow some time to see results.• Don't hold your breath. • If you're a beginner. Do them during the cooldown to help maintain flexibility. assumed slowly and gradually. Athletes should do these for five to seven minutes before vigorous exercise . A mild sensation of pulling should be felt in the target area. .

Stopping exercise suddenly can cause blood to pool in the muscles. The following information explains the importance of cooling down and how to do it correctly. . This helps prepare the neuromuscular pathways. as this can be very dangerous. Work each major joint for 5 to 10 seconds. and do not bounce or bob. lift a lighter weight to warm-up before lifting a heavier one. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. thus helping reduce the risk of injury. and stretching exercises should be a major part of both. as described in another section.Slow joint rotation exercises (for example. After running. static stretching of the muscles to be used during the upcoming activity.. knee/ankle rotations) to gradually increase the joint's range of motion.Slow. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. . to increase the intensity level before the activity or conditioning period. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. thereby reducing blood flow to the heart and brain. for example. For example. . arm circles.Do not stop suddenly after vigorous exercise. It also increases the joint's range of motion and positively affects the speed of muscular contraction. .Slowly mimic the activities to be performed.Calisthenic exerciese. . one should walk for one to two minutes. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. Hold each stretch position for 10 to 15 seconds. The warm-up increases the flow of blood to the muscles and tendons. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications.

There are also height to weight and circumference ratio's but these are the least accurate. Athletes who are overweight should follow a fat loss program. Be careful not to overstretch. The following exercises should be performed slowly.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Use partner-assisted or PNF techniques. 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. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. The muscles are warm from activity and can possibly be overstretched to the point of injury. You may also work on it at home. if possible. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. A more accurate way to determine body composition is by hydrostatic or underwater weighing. this method is very time-consuming and expensive and usually done only at hospitals and universities. Such programs include sensible diet and exercise regimens. Stretching is one form of exercise that takes very little time relative to the benefits gained. This may provide better movement and less friction in the joint. However. .Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. ligments. . @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers..

But. No single food choice is necessarily a bad choice. troublesome. full of taste and adventure. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. Losing one to two pounds a week is a realistic goal. only a small percentage of their total body mass may be fat. too. we aren't talking about a diet to lose weight. If you don't fall into the well-muscled category. Think of your diet as being free. gender. here.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. This exercise program meets the requirement to be physically active everyday. Too many bad choices over time can accumulate into a poor diet. it's time to starting making some changes to your lifestyle. you may not necessary be over fat. limiting or boring. which is best accomplished by a combination of eating less and exercising more. And. What you need to accomplish through a diet is to train your body to eat healthily. and height. Although that sounds even worse. Poor choices like a lunch of soda. open. You need a diet that is actually a way of eating. Yet. People always want to know if a particular food is good or bad for them. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. 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. dieting is something that is simple to do healthily even if you can't live without certain foods. . not a temporary thing but a permanent thing. Take a look at the weight allowed for your height as shown in Table 1. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. You Are What You Eat. If you exceed the weight listed for your height. You can do it even when you are in too much of a rush and don't have time. Don't think about a diet that's taxing. However. you can do it with lots of favors that you AND your children will enjoy. chips. with all of the comfort that you want and need. We aren't talking about a diet that you will go on to lose weight and then come off of later.

healthy food is just as important. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs.What's Healthy? The foods that you need play a significant role on your health. your body can become ill faster and with greater intensity. They don't cause you to gain weight like others. your heart rate increases to unhealthy levels. If you consume the wrong foods all of the time. 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. • Without nutrition. Unlike "white" foods. your body will not be able to perform as well as if you gave it the highest quality foods. • Whole grains are also an important product of a healthy diet. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. • Your body does not heal as quickly from injury. it won't perform the right way. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. • You are more prone to limitations physically as well as mentally. improve your physical fitness from the inside to the out. All sorts of problems arise from not eating a healthy diet of food. and they are very low in calories meaning you can eat more. the food that you consume is the fuel that your machine needs. whole grains give you so much more health. fats. • Your blood pressure rises. But. If you don't give it quality food. • Fruits are sweet so they can solve the sweet tooth. 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. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. and sugars that can cause you health issues. In the way of your body. In our machine look at the way that food works. .

Your doctor may have additional or different recommendations for your health. Consuming enough water means that you'll system is hydrated. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. The average person should consume about 1800 to 2000 calories per day. If you don't do anything else. 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. too. if you need to lose weight. you need to take into consideration the location that you are right now. 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. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. take note of how a normal day or week goes for you. You need protein but you shouldn't want to get it from fatty meats. The body goes into dehydration mode. Those that do not get enough fluids end up having a body that retains water rather than having less. causing you to keep in all that you can. you need to reduce this amount to at 1500 to 1600 calories per day. you're eating less and that you aren't getting as many calories from other liquids. If you are dieting and need to lose weight. improving these five areas is all you need to do. Dieting To Lose Weight Finally. Where Are You Now? When it comes to improving your diet fitness. 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. In addition. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. The good news is that you don't often need a lot of work to make them happen. He or she may recommend a diet that is different for your specific health issues. • Meats are important parts of the diet.• Water intake is also important. too. Spend one or two days recording the foods that you eat in an average day on a piece of paper. All foods and drinks should be noted! .

sugars and calories in general.2. Next. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. there are several key things for you to address. sour cream and butter just because you love the taste. For example. Don't worry. 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. you can find ways to get much of the same taste without a lot of the calories. Look at your list of foods and see how many of them are high in transaturated fats. For example. For most people this is as simple as tracking what they eat over the period of a few days to a week. are you connected with that big slice of apple pie because it was your favorite growing up. determine if there is a better way for you to get the foods that you like. 4. you may have an emotional attachment to the foods. though. you need to address this emotional problem. 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. anxious. If you love your mashed potatoes loaded with gravy. that's a different story. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . Being honest with yourself is important. How often did you eat without actually being hungry but being instead bored. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. If you just love the taste. If you need apple pie to feel safe. find out why it is that you can't give them up. Figure out how many calories you are consuming in an average day. 3. 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.

That's exactly what you need to strive for here. We've already talked about what foods you need to eat for a healthy diet. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. One limit to this is when the food itself is detrimental to your health condition. limiting diet that's going to make your taste buds go permanently bland is up next. How Can You Improve? Okay. 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. The awful. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. Yet. Food isn't worth the risk of your life. If you are a diabetic. now you need to consider how you will make changes that you can actually live with. You should know what types of foods you can not eat. 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. use it in a different way. Here are several key areas to make changes and exactly how you should make them. if you give it a try you may find that you like these foods better than you do the high fat. remember moderation is the key factor in real diet fitness health. your diet fitness can threaten your life through disease and even early death. But. If you can not commit to making changes here. Don't fret about the foods you love. If you don't know you should talk to your doctor about this. This section of our book is long for a reason. here is comes. There are certain times in life that foods become prime suspects to leading to health risks. and therefore you can improve your health overall. . high cholesterol foods that you currently are eating. instead of eating it every few days make it the reward that you get for a week of good eating. For example. Indeed you may want that slice of apple pie.

For this. Garlic is a great antioxidant for your heart too. . Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. For example. eat lean cuts of meat. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. in moderation can improve your health. you are in a hurry and who has time to chop up vegetables? Well. Instead of using a lot of salt. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. there are reasons why an investment in a bit more time here can literally save your life. Antioxidants can help to transform your health. A good way to know if they are in the foods that you are eating is to look at the color of the food. Reducing the amount of sodium that you take in is also a key factor in improving health. Consume more fish. try other flavor additions to your dishes. Or take a supplement of fish oil. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. the more antioxidants are in it. 2. They can help to unclog your heart's arteries from cholesterol. richer and brighter the color is. they help to remove toxins from your body which means a reduction in risks of cancer. The darker.Heart Health Improving your heart's health is essential. Yes. And. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. replacing the vegetable oil in your diet with olive oil. 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. In addition. there are various foods that can help you to improve your hearts health. 1. You should try to consume at least 2 to 3 servings of fish per week.

One good switch is with ground meats. Reduce portion sizes. To help you to not feel hungry.Many foods that are pre-made contain high amounts of preservatives. unhealthy foods with foods that are better for you. Start looking for leaner cuts of meat. It adds weight to your body and it causes all types of health risks later in life. Look at labels. we'll make it simpler for you. meats that are high in saturated fat are clogging your heart. Look at your grains. This single movement alone will improve your health considerably. 3. 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. eggs and other fresh products usually line the walls of the building. 4. milks. Some of these preservatives can clog up your heart. Eat more fish. Remove soda from your diet. The produce section is your friend filled with riches. cholesterol. 2. Eat more fruits and vegetables. but replace at least part of it with ground turkey or pork. Reduce the amount of fat. 6. is to visit your grocery store and walk around the outside aisles only as much as possible. Add one new recipe to your diet each week. Visit the website of the American Heart Association to get heart healthy recipes. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. then. Try to look for ways to improve your current recipes through replacing butters. eat a bit slower. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. can lead to increased health risks for cancer and they put the pounds on. No food in one sitting should be a larger quantity than the size of your palm. 5. Replace white bread with whole grain bread. no frozen entrees. Learn to read labels so that they tell you what's in the foods you eat. No boxed dinners. butter or creams. Remember. . Meats. You won't notice the taste difference. or products that are placed in foods to keep them fresh and looking good. chicken and pork over beef. and sugars in the foods that you eat. salts. The trick you should follow. Avoid the aisles and you'll improve your health overall. Replace white rice and pasta with whole grain. Don't reach for beef.

There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. . To have enough energy to perform your workout. Remember. your body will start breaking down muscle tissue for glucose. If you're not eating enough carbohydrates. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Food supplies us with calories. Don't make sacrifices here for speed. Dropping just a small amount of weight means that you need to eat less and do more physically. you will get into the habit and will eventually love the differences you have made. While you may love food. then you need to consider a calorie reduction. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. but that requires the breakdown of body protein from muscle. you'll need a lot of different nutrients. Glycogen is the principal form of energy that is stored in muscles. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. But food is very important in a body building program. they both look and feel full. Glucose also provides energy for your brain and making blood in your body. while making changes at first is a challenge. the foods you eat can make a huge difference in the effectiveness of your program. Many people don't pay enough attention to the types of food they eat. Food is a requirement to living and a healthy diet is an essential part of living a long life.If you need to lose weight. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. convenience or habit. Carbs Carbohydrates are the body's main source of glucose. When your muscles are filled with glycogen. Calories are tiny bits of energy that your body uses to perform work. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Glucose can be made from protein. One of the most important would be carbohydrates. Glucose is a simple carb that is stored in your muscles and liver as glycogen.

Women multiply their body weight by two to get their carb gram intake. A high carb intake at your post training meal will have less chance of being stored as fat. For men. and besides your postworkout meal. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look.are digested quickly and easily. it can prevent muscle catabolism while promoting anabolism. Beans and oatmeal are two excellent sources of fiber. 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. Breakfast is definitely the most important meal of the day. sugar and refined foods such as white bread and white rice . Honey.typical simple carbs . Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. If you eat too many carbs in one sitting. state. Blood sugar and muscle glycogen levels are low from your overnight fast. the intake of simple carbs can stimulate fat storage. . If you have not been working out.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. 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. you must consume enough fiber in your diet. Eat some simple carbs after your workout and eat more of them. or muscle building. however. whole grain breads. Focus on unprocessed complex carbs like sweet potatoes. That number will be the amount of grams that should be consumed daily. Eat about 25% of your daily carbs at this meal. For example. Divide your carb meals into six servings throughout the day. potatoes. oatmeal. the amount of carbs that should be taken in by multiplying their body weight by three. it is also the best time to load up on carbs. and aiding in muscle glycogen formation and growth. and brown rice. The resulting insulin spike is a double edged sword. Along with carbs. After training.

but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. this is something that you want. Your energy requirements will also decrease at this time. your body will store them as fat and increase weight gain instead of muscle mass. you will be in an anabolic. Obviously. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. For body builders. your carb intake should decrease. and then increases insulin levels (ensuring no loss of muscle) on the final two days. Protein Another important nutrient every body builder needs is plenty of protein. This is not good because the opposite is now happening. On the other hand. The total carb intake is the same. injured. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Protein intake exceeds output. Amino acids are the building blocks of protein. Eat 50% fewer carbs (300g) for two days. or have a fever. then 50% more (900g) for the next two days. then the standard 600g for the next two days. This puts your body in what is called a catabolic state. nitrogen balance is an important concept to keep in mind when talking about proteins. if you consume more than you lose. your body will break down muscle tissue to get it. and protein is retained in tissue as new muscle is added. For example. . If you are needing to lose some fat along with building your muscles. you will want to rotate your carb intake. If you lose more nitrogen than you consume. If you eat carbs late in the day. Watch out. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Glucose molecules make up carbohydrates just like amino acids make up proteins. repairing. That is made possible because proteins are the basis for body structures. state. try varying the volume of intake. Your body is degrading muscle and other body proteins. or muscle building. You usually see this in people who are starving.As your day wears on. Protein is involved in growing. burned. and replacing tissues. so your body won't need as much. if your protein output exceeds intake you would have a negative nitrogen balance.

An anabolic state is when your body has a positive nitrogen balance. protein can do what it is supposed to do . This forces the body to burn more protein for fuel which can put your muscle tissue at risk. That way. catabolic means muscle loss. Saturated fat is bad. Because of the chemical composition of saturated fat. Fat combines with glucose for energy in order to spare the breakdown of protein. and eggs. 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. cooked broccoli 1 c. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. your body cannot break it down very well. In body building contexts. even when you are building the perfect body. steak. These are the fats that contribute to heart disease and high cholesterol. fish. Be aware of the amount of protein you are eating and make them work for you instead of against you. milk 2 T. you'll need the amino acids in protein to work in your body. The key to fat intake is to stay away from bad fats and only eat the good fat.build muscle. would need to eat 200 grams of protein every day to put the body in an anabolic state. Fats Yes. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. If you are dieting while body building. cooked 5 oz. The general rule is to consume daily the same amount of grams in protein as your body weight. A 200 pound body builder. To compensate. Ultimately. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. Fats are the main source of energy in the body. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. Many diets have you cutting back on fat and carbohydrate intake. concentrate on the complete sources of protein like meat. your body won't grow when it is in a catabolic state. you need to focus on the complete sources rather than those that are incomplete. When calculating the amount of protein you are eating. you'll still need some fats in your diet. your protein intake should increase to 1 1/2 times your bodyweight. therefore. but if you want to get ripped with your body building program. you'll need to eat more protein to counteract this effect. While there are proteins in other foods. .

Unsaturated fats are in liquid form as in oils. Fats keep the body insulated. whole milk dairy products like milk and cheese. Unsaturated fats are easier for your body to break down. Elevated levels of LDL can clog arteries and cause heart disease. maintain healthy hair and skin as well as providing a sense of fullness after meals. These fats are most often found in fish and can have some significant health advantages. saturated fats are hard and solid. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. fat. so they should be limited. help prevent cancer growth. At room temperature. joint pain. Because they reduce inflammation in the body. Trans fats cause an over activity in the immune system and are linked to stroke. fatigue. Fats are actually an important part of any diet. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. as well as egg yolks. . and improve brain function. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. They can reduce inflammation. and even Type 2 diabetes. These fats are found naturally in foods like nuts and avocados. seafood. Omega 3 Fatty Acids can actually help combat conditions such as depression. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. They play an important role in protecting the body's vital organs. So basically. You should truly strive to eliminate all trans fats from your diet. They are also more readily stored as body fat.Saturated fats are commonly found in animal products such as meat. Trans fats should also be avoided. This type of fat is often used in commercially processed food because they are preserved longer. and diabetes. Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as. well. heart disease. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body.

Alcohol consumption also hurts muscle growth. Because your cells aren't holding as much water. As many know. it dehydrates your muscle cells. it slows down your metabolism hindering your body's ability to process foods. Having higher levels of testosterone can help with your workouts by making you more aggressive. magnesium. In fact. relaxation and growth including calcium. That includes alcohol as well.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. phosphorus. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. instead of topping with chocolate or candies. Not only that. It has no nutritional value but it does contain high caloric content. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. alcohol can have a detrimental effect on your progress. • Use olive oil in salad dressings and when cooking • When baking. For one. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. hydrated and even over hydrated muscles allows for a much higher anabolic environment. There are several reasons why it does this. you must be careful not to overdo on the fats. But when you are a body builder. iron and potassium. you will not be as intense in your lifting and weight training. . 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. About a 1/2 cup is a good amount. but drinking actually lowers protein synthesis by twenty percent. so when those levels are down. you will want to pay close attention to the foods you are feeding your body. it becomes much harder to build muscle. Not only will having a hangover lower your workout intensity. Alcohol contains nothing but empty calories. Many people like a drink or two or even three to help them unwind and relax.

but for body builders. • No regular soda! Diet is better for you anyway and doesn't contain sugar . so you're not getting the hydration you need. In other words. some of the load is transferred to the liver. then you need a basic mega-vitamin. coffee. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. thinking there's a shortage. the kidneys can't function properly. and water unlocks the power of those vitamins. if you're training hard. Water is especially important when following a "high protein" diet. Water flushes out toxins and other metabolic waste products from the body. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. you won't be doing yourself any good. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. water can help them work. Contrary to popular belief. Plus. you need plenty of water. For body builders. Without enough water. Many vitamins are water soluble. you'll need much more. A good diet is essential to an effective body building program. Water is good for you anyway. as it helps remove excess nitrogen. For this to work properly. and ketones. If you're eating big to gain weight. urea (a toxic substance). creating an anabolic environment needed for muscle growth. When this happens. drinking water can actually help you shed excess water weight. The liver metabolizes stored fat for energy. begins hoarding it. This water is stored in extra cellular spaces. it can be especially important. your skin starts looking soft and puffy. and you should. The caffeine can increase fluid loss. If the liver is doing some of the kidneys' work.Probably one of the best things you can do to help your body building workout progress the way you want it to is to drink plenty of water. When water is in short supply. then you need even more water to help your kidneys do their work. but if your diet stinks. In addition. Soda. it burns less fat. Supplements like creatine work in part because it pulls water in muscle cells. the body. Use artificial sweeteners instead. Water is part of every single metabolic process that the body undertakes. and tea don't count either. If you're going to be using supplements in your body building program. water can actually reduce feelings of hunger. You can workout with the intensity of a professional.

• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit

1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6

8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt

Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for

cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. garlic & oregano Arrange fish filets in a single layer in skillet. Can diced tomatoes w/ basil. . Add browned chicken. minced or pressed 2 tbsp.15 minutes. Put the all spice. Bake at 350 degrees for 30-35 minutes. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Fish filets One 14 oz. Broil on top rack for 5 minutes. Add the chopped onion and mushrooms. Uncover and cook an additional 15 minutes. Pour the spaghetti sauce in. drained capers Paprika to taste Rinse fish and pat dry. Tie the chicken breasts together with butchers twine. Serve. Cover with tomatoes and liquid. stir together mustard and garlic. Ground Turkey Breast Sauce 1 lb. spread with mustard/garlic mixture. stirring occasionally. Cover and cook over medium heat for 10-20 minutes. egg. Top on whole wheat pasta or brown rice if desired. spinach. Arrange fish and zucchini in a single layer in a large pan. and cheese mixture in a bowl. skinless chicken breasts. low fat ricotta cheese Salt & pepper to taste 4 boneless. Serve plain or over brown rice. Serve over your favorite type of noodle. or put toothpicks through them. Serve. Optional: Garnish with lemon slices. Sprinkle with paprika and capers. cover and cook on low for 45 minutes. Drizzle with lemon juice. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. salt and pepper in. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Put a dollop of the mixture into each chicken breast. or until the fish easily flakes with a fork. Pan Broiled Fish 1 lb. In a separate bowl. slice in half and flattened Combine the onion. 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. thawed and dried 1 egg lightly beaten 8 oz. Turn fish over. low-calorie Dijon mustard 1 clove garlic. frozen spinach.

Fiery Chicken Deluxe . yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Top with lettuce or spinach leaves and second slice of bread. or just use more egg whites. mustard. and chicken. Microwave for approximately 1 minute when ready to serve. barbeque sauce In large bowl or Tupperware. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Add mayo.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Mix well and spread over bread. black pepper. Cook tuna to desired doneness. You can eat this on some whole-wheat bread. Chicken. Eat plain or on a bed of pasta. 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. This is also good cold.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add tuna with an amount of Worcestershire Sauce that you like. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. plain. combine all ingredients and stir until well-mixed. 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. combine rice. Add barbeque sauce and stir together until well-coated. beans. low fat mayonnaise 1 tbsp. Add tuna and sprinkle with seasoning. Chop egg whites and add to medium bowl. Cook to desired texture. Add cheese if you like and let it melt after turning the burner off. or over some brown rice. and tuna.

Cut chicken into two to four thin slices.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Once the roll is ready. rinsed and patted dry. Let it marinate for 25 minutes. the juicier it will be) This works best with a Foreman-style grill. then let it sit in the refrigerator for 3 .10 hours (the longer. or bake them for 25 minutes at 375 degrees. Pre-heat. Makes 2-3 servings Garlic Roasted Vegetables . add the salt and pepper. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Dried parsley Juice of 1/2 lemon 1 lb. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. salt with chicken in a container and really roll the chicken breast around in the mix. Place one asparagus stick on the top and start rolling it. You can grill rolls than for seven minutes on the electric grill at 375 degrees. cayenne pepper. mustard and honey. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. Add garlic and sauté 1 minute. Heat wine in a medium skillet over medium 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. Place one slice of turkey bacon on each slice of chicken breast. Cover and cook 1 minute. minced 1 tsp. Give the asparagus a quick wash. Snap off tough ends of asparagus and remove scales with vegetable peeler. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. depending on how thick you would like your roll to be. and put the green beans in for 2 . Fresh bay scallops. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Add parsley and lemon juice. Put chicken slices in the container. 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.

Bake for 15 minutes. Combine all the vegetables in roasting pan. Cut two 12 in. Combine with sunflower seeds. Spread a little chicken mixture on lettuce leaf and roll up tightly. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. broken into cloves and peeled 1 tbsp. green onion. and carrot. fresh 4 tbsp. Drink. cut in two pieces 1 tomato. Makes two servings Fish in Foil 1/2 lb. Top each piece of fish with tomato. chopped 1 tbsp. Place a piece of fish on each square of foil. Roast for about 1 hour 20 minutes or until tender. Salt and pepper to taste. or 3 tbsp. or wrap roll-ups in plastic wrap for later use. Fold foil edges together. Salt and pepper to taste. Sprinkle each with wine. herbs. sunflower seeds 2 tbsp. chicken and fish. dried thyme. peeled and halved 2 medium onions. skinless chicken. sealing with a pleat. dried rosemary. olive oil In the Oven: Preheat oven to 400 F. julienne 1 carrot. cooked 2 tbsp. peeled and quartered 6 parsnips. Great with meat. and pepper. On the Grill: Turn barbeque to medium. dried fruit bits 1/8 cup celery. zucchini. drizzle with olive oil and stir to coat. drizzle with oil and stir to coat. boneless. chopped 1 green onion. 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. and yogurt. halibut.6 carrots. Combine all the vegetables into a tinfoil bag. Repeat until mixture is used up. Serve immediately. square pieces of foil. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. peeled and cut into 6-8 wedges 1 large garlic bulb. chopped 4 small zucchini. or 3 tbsp. fresh. Workout Energy Salad . fruit bits. Roast for about 30 minutes or until tender. peeled and quartered 6 shallots. Chicken Salad Roll-ups 1 lb. julienne 1 cup dry white wine 1 tsp. celery.

avocado. Shake vigorously. 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.it's time to make the fitness connection In many cases fitness begins with weight reduction.1 cup lettuce. and shake until thoroughly mixed for the salad dressing. Arrange salad on a bed of lettuce leaves. Weight control . mushrooms. celery. carrots. Nutrition is very important when you are trying to build up muscle mass. cucumber. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. sliced Fresh parsley In large salad bowl. yogurt. Aerobic fitness is related to an individual's body fat. high blood pressure. The spin-off is less likelihood of developing heart disease. cooked and cut 1 stalk celery. sliced 1/2 cup mushrooms. cut in strips 1 cup broccoli. parsley. and sunflower seeds. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. cooked and chopped 1 cup green beans. mix olive oil with lemon juice and herbs. broccoli. torn into bite-sized pieces 1/3 cup spinach. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. 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. sprouts. and pepper. In a screw-top jar. combine steak. spinach. and diabetes. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. combine lettuce. basil In a medium-sized salad bowl. and onion. 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. You don't necessarily have to be dieting. combine the vinegar. . sliced 1 green onion. mushrooms. and pour over salad. mustard. green beans. torn into bite-sized pieces 1/3 cucumber. peeled and sliced 1/3 tomato. Muscle Density Broccoli Salad 1/2 pound cooked steak. lemon juice. tomato.

Making nutrition work Improving your nutrition will increase your mileage in many ways. Compare the benefits of a sound nutrition with the consequences of crash diets. You can even lose weight while improving performance. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (3) Develop a strategy (diet.a.. (1) Make a decision to lose weight and shape up. Stay away from food fads they are usually boring. (4) A feeling of pride. Enjoy the payoffs:. and so on). and too strict and will lead only to temporary weight loss. (1) A healthy appearance. unhealthy. 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. (2) Get motivated.. lifestyle changes. headaches. (2) An improved self-image. Invest in yourself. exercise routine. dehydration. (4) Carry out the strategy. 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 . (3) A sense of accomplishment. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. b.

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 ?

Recommended servings

Your diet per

Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?

b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.

(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.

(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.

Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram

1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0

Nutrient: Water (necessary for life) Calories: 0

Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories

1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50

Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)

2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally.a memo to the cook for cutting calories during food preparation a. broil. have a particular food obsession that must be recognized. fish. For them trying to eat just a cookie. poultry. (2) Roast. Avoidance is one means of control. (1) TRIM fat from meat. or simmer meat. Good cookin' for good lookin . you can include a favorite high calorie food item as a special occasional treat. poultry or fish without adding fat. sauces. piece of candy. soups. however. Cook meats on rack so that fat can drain off. b. But if you plan your diet.5 liter = 17 ounces . The urge to eat the whole thing becomes too great. (1) Use skim or lowfat milk in recipes when making puddings. and diet according to your plan. The meat. The milk and cheese group. and dry beans group. (2) Substitute plain. Many people. . unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. bake. or sparerib is too tempting. (3) Remove skin from chicken or turkey.7 liter = 24 ounces . Braise in covered pan on stove top or pan broil in a nonstick pan.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . and baked products. You have to make and follow your own rules according to your ability to control what you eat. and add spices to enhance flavors.

Season with herbs and spices. Some fruits may be broiled or heated with spices added for flavor. Substitute lower calorie ingredients. d.(4) Chill meat broth until fat turns light and solid on top. remove the coating and eat only the meat. (3) Check ingredient labels for fat and sugar content. steamed. or bake vegetables. avoid those prepared in cream . or sour cream. With a spoon or knife. Check nutrition information label for total calories in each portion. schnitzel). Request diet salad dressing. Remove all the visible fat from the meat. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. (1) Steam. d. or baked rather than fried potatoes. c. (5) Have boiled. The vegetable and fruit group. (2) Go easy on sauces. sauces. (1) Use less fat and sugar than called for in recipes. vinegar. butter. The bread and cereal group. c. However. Avoid gravies. Dining tips a. broil. Starchy foods are not fattening when consumed in moderate quantities. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. and margarine. (3) Try lemon juice or vinegar on salads. Cut way back on regular salad dressings. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. most restaurants have them. and deep-fried food. b. skim or peel fat off and discard. butter. boil. If the meat has been fried (southern style chicken. (2) Avoid recipes for baked products that require large amounts of fat and sugar. or lemon juice for your salad.

Lowfat milk is also a nutritious choice. Plan your food intake and abide by your plan. Follow these tips to lose weight and body fat. b. Carry individually packaged sugar substitutes to sweeten beverages. black coffee. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. have fresh fruits. (3) Take smaller portions (4) Consume less sugar. 1/2 liter Cocktails. pastry. gelatin. f. ice cream. . (1) Eat S-L-O-W-L-Y (2) Consume less fat. noodles. 11/2 oz. Low-calorie beverages. Try a slice of lemon or lime in a glass of ice water. if you must.6 oz. Keep a food diary and monitor your own intake. or spaghetti are good potato substitutes. 4. cookies. . If you MUST have a snack. Always check your intake for balanced nutrition and total calories. honey. and other sweets. USE SPARINGLY. jam. and mineral water add no calories to your diet. For example. sugar. unsweetened sodas. Avoid rich desserts. g.sauces or deep-fried. pies.) Sweet wine. e. rice. jigger Dry wine. cakes. regular soda. Alcohol calories American beer. (8) Plan snacks. baked potatoes with a small amount of sour cream or margarine is a good choice. candy. jelly. a few crackers or pretzels. macaroni.25 litre (8 oz. European beer. Also. c.) Food Calories 160 250 165 110 200 300 Educate your appetite a.25 liter (8 oz. 12 oz. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. . or delicious low-calorie raw vegetables. (1/2 cup) Hard liquor.

20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. Lower in fat. 1 ounce package 180 Chocolate candy.especially in snack foods. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1 cup 223 Beer (European). Lower in sugar. 2 scoops 200 Potato or corn chips. 1 ounce 150 Grapefruit or orange juice.) 840 Coke. 1/2 liter 250 Creamy salad dressing. 1/4 cup 340 Salted nuts: Peanuts. Each teaspoon supplies an additional 20 calories. 12 ozs. Weight control . Become aware of how many calories you're consuming. 160 French fries. (Each teaspoon supplies an additional 45 calories).d. soda. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. b. 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.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 25 nuts 252 Mixed. 2 tbs 170 Cashews. or sugared beverage.

cream cheese 106 1 oz. Dieting is up to you if you are willing to try. This is important if you plan on being successful at losing weight. Forget those old excuses: But I've got a large frame you know.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. If you're serious about losing weight. loneliness. 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. or discouragement. or I can still workout OK. think of it as something you have chosen to do. but you want to strive to be the best. or Everyone in my family is big it's hereditary. Make up your mind to control food instead of letting food control you. . or Gosh. so why lose weight? b. Try not to be food centered. Don't be angry that you have to lose weight. 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. it will be easy to give up these typical excuses. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Get motivated. c.3 oz. I haven't weighed 180 pounds since I was 15 years old. You may be a good athlete now. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. beef bologna 237 Lean ham 103 1 oz. big bones. anger. Occupy your time with other activities not related to food.

and different whole grain foods differ in nutrient content. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). and oats) should form the foundation of a nutritious diet. Choose the recommended number of daily servings from each of the five major food groups. h. overeating hurts no one but yourself. Construct new habit patterns. Don't let this be wasted effort. Breads. slow down. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Grain products are low in fat. Your body is adjusting to your new eating habits and changes are taking place. unless fat is added in processing. Make meals as pleasant as possible even if you are cutting down on what you eat. so choose a variety of whole and enriched grains. You are always responsible for what you are eating. in preparation. carbohydrates (starch and dietary fiber). g. i. To make sure you get all the nutrients and other substances you need for health. . Cereals. e. and other substances that are important for good health. and Pasta Group: Foods made from grains (wheat. Eating plenty of whole grains. Different foods contain different nutrients and other healthful substances. remember. enjoy flavors. Make your meals last longer. pause halfway through meals and don't stuff yourself. You should consume at least 6-11 servings daily from the base of the pyramid. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. They provide vitamins. rice. or at the table.d. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Remember all the work it took to get you to your desired weight. No single food can supply all the nutrients in the amounts you need. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Rice. Stick with it! f. Don't cheat. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. minerals. For best results.

Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. and celery are mostly fiber and water with very little calories. oat bran. or winter squash are the best choices. or cooked fruit. carrots. A 1/2 cup of cooked rice. strawberries. A 3/4 cup of fruit juice equals one serving. kiwi. don't overcook. rye. and most people eat more. Other good choices are citrus fruits. whole grain breads and rice. and dried fruit. bananas. collards. whole wheat). Two to four servings of fruits are recommended each day. also provides fiber. The darker the vegetable. the more likely it is to have large amounts of vitamins and minerals. you should strive for 3-5 servings per day from this group. Breakfast is a good opportunity to eat some fruit. and yellow vegetables. Vegetables are nature's vitamins. vitamins. iceberg lettuce. Juice that you can see through . If you choose fruit juice. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. and stoned wheat and whole grain crackers. To maximize the vitamin and mineral content of your vegetables. cantaloupe. tomatoes. The lighter colored vegetables. low fat bagels (pumpernickel. steamer. The best choices from this food group are bran cereals. spinach. green peppers.Consuming the recommended daily intake is not difficult if you understand serving sizes. Fruit Group: The fruit group. A serving size of raw or cooked vegetables is only 1/2 cup. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. Choose dark green. whole grain muffins (bran. or pasta is about the same size as your fist. cereal. A 1/2 cup of fruit is about the same size as a tennis ball. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. To ensure that you get essential vitamins and minerals. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. which is much smaller than the regular salad served with a restaurant dinner. A 1/2 cup of vegetables is about the size of a tennis ball. Broccoli. One cup of leafy raw vegetables is also a serving size. such as cucumbers. or wok only until tender crisp. cauliflower. or a 1/2 cup of chopped. Brussels sprouts. A 3/4 cup of vegetable juice also constitutes a serving from this group. canned. or minerals. Cook in a microwave. corn and oat bran). in addition to providing vitamins and minerals. orange.

or prune juice). Yogurt. however. However. roasting. a 2 1/2 ounce soyburger. Quick and easy choices include canned tuna. Sweets add taste and flavor. Many no-fat or low-fat dairy products are available.(apple. One cup of milk or yogurt. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Milk. A better food preparation choice is baking. A serving size of cooked fish. this group can contain large amounts of fat as well. and Cheese Group: These dairy products are a great source of protein. Poultry. or 2 ounces of processed cheese (American) is considered a serving size. Fish. Most people are at one extreme or the other by consuming too much or not enough from this group. low-fat cheese. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. The serving sizes typically consumed greatly exceed the nutritional requirement. Eggs. no vitamins. and minerals. 1 egg. water. Meat. so you may not get your daily requirement for the essential nutrients. and beans. For example. including cheese. 2 tablespoons of peanut butter. grape. fiber. Two to three servings from this group are required each day. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. Most fats and sugars are nutrient poor. Fats. 1 ounce of cheese is about the size of four dice. it does not mean that you should never eat these items. which can't be made by the body. and is easily attainable. . can also contain a large amount of fat. frying food in fat (cooking oil) once in a while is all right. Dry Beans. peanut butter. and minerals (fortified by law) especially calcium and riboflavin. and yogurt. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. they are referred to as empty calories. or protein. For this reason. lentil soup. The recommended number of servings per day for this group is 2-3. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). vitamins. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). Oils. chicken. or grilling. however. sour cream. 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. peach nectar. a 1/2 cup of cooked dry beans. Like the milk group. This means that they provide nothing to the body except calories. a 1/2 cup of natural cheese (Cheddar or Swiss). Foods from this group are still an important part of a performance diet. poultry. The milk group. Top choices are 1% or skim milk. and yogurt. vitamins. or 1/3 cup of nuts. milk. minerals.

However. but most people still eat too much saturated fat. increase the risk for coronary heart disease by raising the blood cholesterol. In contrast. and proteins in food supply energy. Try fruits. Choose natural or less processed foods whenever possible. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. and sodium. ask that it be grilled rather than fried. D. but choose sensibly. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. poultry. Eating lots of fat of any type can provide excess calories. which is a better choice than apple juice. low fat doesn't always mean low calorie. whole grain foods. so they can make it difficult for you to avoid excess calories. or lean meat. vegetables. You need some fat in the food you eat. Snacks and meals eaten away from home provide a large part of daily calories for many people. and fiber and add undesirable or questionable additives. butter. cream. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. fiber. Sometimes extra sugars are added to low-fat muffins or desserts. which is a better choice than potato chips. These foods include high-fat dairy products (like cheese. A baked potato is a better choice than mashed potatoes. walnuts. especially saturated fats. Fats supply energy and essential fatty acids. which is a better choice than apple pie. choose small portions of foods. Your pattern of eating is also important. If you choose fish. 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. whole milk. and they may be just as high in calories. and carotenoids. for example. Some kinds of fat. turkey from the meat and beans group. a sandwich may provide bread from the grains group. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. and . An apple is a better choice than applesauce. or a favorite dessert. notice that many of the meals and snacks you eat contain items from several food groups.Top choices from this group include olive oil. fats. E. High-fat foods contain more calories than the same amount of other foods. berry jams. For example. Choose them wisely. Food processing tends to remove vitamins. which is measured in calories. Also. minerals. and they help absorb the fat-soluble vitamins A. CHOOSE SENSIBLY The carbohydrates. and cheese from the milk group. and K. or a cup of low-fat milk or yogurt for a snack. molasses. When eating out.

tuna. Choose dry beans. avocados. or lentils often. Shellfish. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. and other cold cuts. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. shellfish. Beans. peas. lean poultry. Vegetable oils such as soybean oil. Use moderate amounts of food high in unsaturated fats. such as many hard margarines and shortenings. taking care to avoid excess calories. and Nuts . and mackerel. Some fish. . the skin and fat of poultry. other lean meats. and dairy fats. such as salmon. corn oil.Choose vegetable oils rather than solid fats (meat and dairy fats. These foods include those high in partially hydrogenated vegetable oils.Choose 2 to 3 servings of fish. 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 . sunflower. Keep your intake of these foods low. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. and peanut oils are some of the oils high in monounsaturated fats. fatty fresh and processed meats.regular ice cream). . Poultry. lard. bologna. palm oil. Meat. and coconut oil. most nuts. and fatty fish like salmon. sausages. Olive. Eggs. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods.Limit your intake of high-fat processed meats such as bacon.If you need fewer calories. olives. or nuts daily. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. canola. . salami. Unsaturated fats occur in vegetable oils. Fish. These foods include liver and other organ meats. decrease the amount of fat you use in cooking and at the table. shortening). contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Try the lower fat varieties (check the Nutrition Facts Label). egg yolks. Trim fat from meat and take skin off poultry. beans.

Dairy Products . Choose foods lower in saturated fat and cholesterol.Choose fat-free or low-fat milk. . Sugars and starches occur naturally in many foods that also supply other nutrients. Foods containing added sugars provide calories.Choose fish or lean meats as suggested above. fruits.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. This decreases the saturated fat and calories but keeps all other nutrients the same.Limit your intake of foods with creamy sauces.. Examples of these foods include milk. fat-free or low-fat yogurt. Limit ground meat and fatty processed meats. . In the United States. marbled steaks. and add little or no butter to your food.Use egg yolks and whole eggs in moderation. 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. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. Prepared Foods . but may have few vitamins and minerals. Sugars are carbohydrates and a source of energy (calories). Foods at Restaurants or Other Eating Establishments . and grains. . the number one source of added sugars is nondiet soft drinks (soda or pop). Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. some vegetables. cereals.Choose fruits as desserts most often. Try switching from whole to fat-free or low-fat milk. not the naturally occurring sugars in foods like fruit or milk.Limit your intake of liver and other organ meats. and cheese. and low-fat cheese most often. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. breads.

Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. you need to go into it with as much information as you can. However. the firmest link between salt intake and health relates to blood pressure. is of concern. You may be able to reduce your chances of developing high blood pressure by consuming less salt. and sweetened canned fruits. and some cooking styles call for adding a very salty seasoning such as soy sauce. like chocolate milk. Never stop learning about your diet and what you put into your body. Salt (sodium chloride) is the main source of sodium in foods. but when you do decide to switch to a meatless diet. At present. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. presweetened cereals. Some people add salt or a salty seasoning to their food at the table. 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. High salt intake also increases the amount of calcium excreted in the urine. normal person. cakes and cookies. Only small amounts of salt occur naturally in foods. consuming less salt or sodium is not harmful and can be recommended for the healthy. You will face no nutritional deficiencies. There is no way to tell who might develop high blood pressure from eating too much salt.Sweets and candies. Eating less salt may decrease the loss of calcium from bone. 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. Some recipes include table salt or a salty broth or sauce. and fruit drinks and fruitades are also major sources of added sugars. Some foods with added sugars. Not all foods with added salt taste salty. The reasons for switching to a vegetarian lifestyle are many. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. like soft drinks. Choose and prepare foods with less salt. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. also are high in vitamins and minerals.

This is the most common type of vegetarian diet. Plants do not contain cholesterol. You might be surprised to know that there are many different types of vegetarians. Vegetarians not eating anything containing dairy products or eggs are called vegans. animal foods contain far higher concentrations of agricultural chemicals than plant foods. are well documented. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). though each level gradually eliminates animal products. . Whatever your reason for wanting or not wanting to become a vegetarian. with or without free-range eggs. seeds. I have included this section for your personal choice. herbicides. particularly saturated fats. or any other animal product. game. Not all levels are vegetarian. Being healthier on a vegetarian diet means spending less on health care. milk and milk products. or slaughter by-products such as animal fats. vegetables and fruit. etc. including pesticides. eventually reaching the level of a brown rice diet. • Fruitarian. in secondary consumption of antibiotics. Vegetarians live on a diet of grains. There are over 20. growth hormones and other veterinary drugs that are given to livestock animals. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. antibiotics. poultry or any slaughterhouse by-product such as gelatin.Animal foods are higher in fat than most plant foods. grains and nuts. poultry. A type of vegan diet where very few processed or cooked foods are eaten. becoming increasingly restrictive. shellfish or crustacean. A vegetarian does not eat any meat. Consists mainly of raw fruit. The dangers herein. The highest levels eliminate fruit and vegetables. Vegetarian foods tend to cost less than meat based items. fish. including sterols. • Macrobiotic: A diet followed for spiritual and philosophical reasons. • Vegan: Does not eat dairy products. The list can go on and on. The diet progresses through ten levels.000 different drugs. • Lacto-vegetarian: Eats dairy products but not eggs. nuts. eggs. fish. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. These drugs are consumed when animal foods are consumed. Being higher on the food chain.

people survived on what they could grow or kill. though in other cases it may simply mean a lacto-ovo-vegetarian diet. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. The women would grow huge gardens that would provide the rest of the nutrition. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. 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. but not fish. That includes chicken. big business began changing the way food was not only distributed. the food was pure and unprocessed. Many. Men would kill deer. . The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. many years ago. because choosing to eat as a vegetarian is such a personal decision. but also how it was processed for human consumption. The term strict vegetarian may refer to a vegan diet. and pigs to provide food for their families. In fact. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Back then. Somewhere along the way. There really is no single vegetarian eating pattern as you can see from the definitions above. They were freaked out by the thought of consuming something that at one time could look them in the eye. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. The meat was cleaned and cured without chemicals or preservatives.Other terms can be used in describing various vegetarian diets. though their exact meaning can differ. cows. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. Persons consuming fish but no meat are sometimes called pescetarians. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish.

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. In fact. They are also often injected with artificial hormones to increase meat production. Horror stories include bashing the beast in the head or giving them a shot to the brain abound.is often associated with higher risks of heart ailments. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Let's look at some common reasons people give for eating meatless meals. Mad cow disease is a very real illness that causes dire circumstances even death. elevated blood pressure.especially red meat .for anyone! Many animals are also infected with diseases due to poor living conditions. Plus. These two instances . Studies were conducted. even before the animals are sent to a slaughterhouse.are reason enough for some people to give up meat. Meat . the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. It's true that the way we process meats can begin in a not so pleasant way.Initially. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. but others have taken a different turn. surveys were taken. people just accepted the fact that processed foods were a way of life. This can't be healthy .the way animals are killed and the preservatives put into the meat . and results were published that indicated some of these processing procedures weren't as safe as originally thought. Another good reason is that meat is expensive. It is a lot cheaper to buy vegetarian foods instead of meat. . They have decided that eating pure and natural foods instead of processed foods are the way to go. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. and other diseases. Some of us still don't have much concern over our processed foods. Then concern began to arise as to how safe these foods really were. Once they are killed.

make less frequent visits to a doctor. Whatever the reason. fewer dental problems. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. They include: . they live longer. there can be little doubt that eating a vegetarian diet is a healthier way to eat. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. There are six food groups in the vegetarian diet. and their physical appearance is better. As a result. Vegetarians have fewer physical complaints. 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. calcium. Medical studies have proven that a vegetarian diet is easier to digest. Certain components of food help our bodies not only operate more efficiently. and enjoy very productive lives. most people choose a vegetarian diet for health reasons.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. provide a wider range of nutrients. their bodies are more refined. A vegetarian diet is healthy because it is typically low in saturated and total fat. It's just a more productive and less invasive way to eat that gives way more benefits than not. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. This is simply not true. Their immune system is stronger. and vitamins are all contained in our foods. Protein. Vegetarians are less susceptible to major diseases that afflict present-day society. are healthier. 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. but keep us from getting sick. and thus smaller medical bills. and imposes fewer burdens and impurities on the body.

rye. • Vegetable oils and fats . sesame seeds. beans. rice. oats. soya milk. Nutrients are usually divided into five classes: carbohydrates. etc.margarine or butter. some B vitamins and minerals (mostly iron. etc. walnuts. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. maize. textured vegetable protein. • Pulses: peas. • Nuts & Seeds . zinc. veggie burgers. barley. although they are needed in varying quantities. flour. vitamins and minerals. in addition to the above. All are equally important to our well-being. Most foods contain a mixture of nutrients (there are a few exceptions. potassium and phosphorous). Evidence suggests that excess protein contributes to degenerative diseases. and the mineral iodine. tempeh. • Dairy products or Soya products . hazelnuts. Carbohydrate. • Seeds: sesame. . fats (including oil). pine kernels etc. pumpkin. Meat supplies protein. Fish. Women need about 45g of protein a day (more if pregnant.• Cereals/grains .tofu. sunflower. D. All these nutrients can be easily obtained by vegetarians from other sources. pasta etc). lactating or very active). tempeh. rice. brazils. supplies vitamins A. Protein is very important in the diet. rye. lentils. oats. millet. Potatoes are a useful cereal alternative. maize (sweet corn). it is worth remembering that everything you eat gives you a whole range of essential nutrients. • Soya products: tofu. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. • Grains/cereals: wheat (in bread.almonds. etc. cashews. sunflower seeds. Still. and E. We also need fiber and water. men need about 55g (more if very active). barley. soya protein etc. peanuts.kidney beans. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. chick peas.wheat (bread & pasta). proteins. baked beans. lentils. linseeds. almonds. • Pulses . • Fruit & vegetables. fat. walnuts.

We mix protein foods all the time. It is now known that the body has a pool of amino acids so that if one meal is deficient. Refined sources of sugar are best avoided as they provide energy without any associated fiber. they have to be provided in the diet and so they are called essential amino acids. but when we mix plant foods together. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. such as potatoes and parsnips. Amino acids are the units from which proteins are made. it can be made up from the body's own stores. oats. muesli. The sugars or simple carbohydrates can be found in fruit. pasta. It is a normal part of the human way of eating. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. any deficiency in one is cancelled out by any excess in the other. There are three main types: simple sugars. as long as our diet is generally varied and well-balanced. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. A few examples are beans on toast. vitamins or minerals and they are also the main cause of dental decay.• Dairy products: milk. quiche. macaroni cheese. Complex carbohydrates are found in cereals/grains (bread. whether we are meat-eaters or vegetarians. Even those foods not considered high in protein are adding some amino acids to this pool. or rice and peas. we don't have to worry about complementing amino acids all the time. buckwheat. Single plant foods do not contain all the essential amino acids we need in the right proportions. The unrefined carbohydrates. Because of this. barley. e.g. milk and ordinary table sugar. porridge. complex carbohydrates or starches and dietary fiber. Most of our carbohydrates are provided by plant food. cheese. but eight cannot be made. yoghurt (butter and cream are very poor sources of protein). • Free range eggs. Carbohydrates are the body's main source of energy. There are 20 different ones in all. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. This is not as alarming as it sounds. Adding dairy products or eggs also adds the missing amino acids. Contrary to previous . millet. rye) and some root vegetables. rice. We can make many of them in our bodies by converting other amino acids.

Dietary fiber or non-starch polysaccharide (NSP). It is added to most margarines. B2 (riboflavin). nuts & seeds. fruit (fresh and dried) and vegetables. such as olive oil or peanut oil. Two of these fatty acids. folate. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. This is no problem as they are widely found in plant foods. called fatty acids. B6 (pyridoxine). for the manufacture of hormones and to act as a carrier for some vitamins. pantothenic acid and biotin. are best used for frying as the poly-unsaturated fats. B12 (cyanocobalmin). are termed essential as they must be provided in the diet. like sunflower or safflower oil are unstable at high temperatures. leafy green vegetables and fruits like apricots and peaches. Like proteins. In fact starchy foods are very filling relative to the number of calories that they contain. refers to the indigestible part of a carbohydrate food. . The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. or in sufficient quantities. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. Mono-unsaturated fats. but a little is necessary to keep our tissues in good repair. with the exception of palm oil and coconut oil. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. orange or yellow vegetables like carrots and tomatoes. pulses and green vegetables. Too much fat is bad for us.belief a slimming diet should not be low in carbohydrates. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. The one thing they have in common is that only small quantities are needed in the diet. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Fiber can be found in unrefined or wholegrain cereals. fats are made of smaller units. B3 (niacin). linoleic and linolenic acids. as it is now termed. • B Vitamins: This group of vitamins includes B1 (thiamin).

cheese. • Vitamin E: Vegetable oil. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. These sources are usually adequate for healthy adults. bread. soya milks. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. Vitamin B12 is added to yeast extracts. • Vitamin K: Fresh vegetables. It is also added to most margarine and is present in milk. eggs. leafy green vegetables. eggs. lentils and pulses. wholegrain cereals. Minerals perform a variety of jobs in the body. all leafy green vegetables and potatoes. Found in dairy produce. dried fruits (especially apricots and figs). • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. tap water in hard water areas. molasses. cheese and butter. The very young. Found in leafy green vegetables. Vitamin D helps calcium to be absorbed. whole meal bread. salad vegetables. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. nuts and seeds (especially sesame seeds).Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. . • Iron: Needed for red blood cells. dried fruits. veggie burgers and some breakfast cereals. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. cereals and bacterial synthesis in the intestine. • Vitamin C: Fresh fruit. but a good intake of vitamin C will enhance absorption. Vegetable sources of iron are not as easily absorbed as animal sources.

This may be related to repeated pregnancy with lengthy breast feeding. This is important in nerve impulse transmission and muscle contraction. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Osteoporosis can be due to calcium deficiency. Bone loss occurs with age in all individuals. muscle contraction and nerve impulse transmission. This is finely controlled by hormones. increasing re-absorption of calcium by bones. Calcium also plays a role in cell biology. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. about 99% is in the bones and teeth where it plays a structural role. • Iodine: Present in vegetables. CALCIUM Calcium is the most abundant mineral in the human body.• Zinc: Plays a major role in many enzyme reactions and the immune system. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. The skeleton of a young adult male contains about 1. lentils and wholegrain cereals. This usually occurs after 35- . In adults. Calcium can bind to a wide range of proteins altering their biological activity. Sea vegetables are a good source of iodine for vegans. This causes bones to be brittle and liable to fracture. sesame and pumpkin seeds. Found in green vegetables. Calcium is also needed for blood clotting. calcium deficiency may lead to osteomalacia (softening of bones). but the quantity depends on how rich the soil is in iodine. cheese. Metabolites of Vitamin D are important in this.2 kg of calcium. activating clotting factors. Dairy products also have plenty of iodine. Of the body's total calcium. The main function of calcium is structural. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This involves loss of calcium from the bones and reduced bone density.

Lack of exercise. Bone loss is greatest in women following the menopause. and oxalic acid. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Vitamin D is essential for absorption of calcium from the gut. other research has found no difference between vegetarians and omnivores. Calcium is present in a wide range of foods. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. sesame seeds). This is called tetany. urine and sweat. brazil nuts. whole cereals and raw vegetables is one of these. Calcium loss is reduced if dietary calcium is low. Postmenopausal women are particularly at risk from osteoporosis. vomiting and calcium deposition in the heart and kidneys. This involves sensations of tingling and numbness and muscle twitches. Calcium is also lost during lactation in breast milk. 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. Hard water may also provide calcium. smoking and alcohol can all increase the risk. leafy green vegetables. nuts and seeds (almonds. Adaptation to both high and low calcium intakes occur. In infants and children calcium is retained for new bone growth. and dried fruit are all good sources of calcium for vegetarians. Dairy products. Phytic acid. This is thought to be due to animal protein increasing calcium loss from bones. This usually results from excessive doses of vitamin D and can be fatal in infants. However. found in certain fruits and vegetables can also bind calcium. In severe cases muscle spasms may occur.40 years and involves the shrinking of the skeleton. a component of dietary fiber. oestrogen. . being underweight. Uronic acid. found in bran. Reduced intake leads to increased efficiency of absorption. A number of substances can inhibit the absorption of calcium. Most flour is fortified with calcium carbonate so cereals can also be a good source. Meat is a very poor source of calcium. Excess calcium in the blood can cause nausea. Calcium is lost in the feces. Saturated fats can also lessen calcium absorption. However. Calcium loss is roughly equal to dietary calcium in adults. tofu. A low level of calcium in the blood and tissues can cause hypocalcaemia. The risk of osteoporosis may be altered by factors other than diet. This is due to reduced levels of the hormone.

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. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Saturated fat raises the level of cholesterol in the blood. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. having particularly high calcium needs. monounsaturated or polyunsaturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk. monounsaturated or polyunsaturated. There are about 16 different fatty acids commonly present in foods. Therefore. Fats and oils are essentially the same. Cholesterol is present in animal foods but not plant foods. Breast feeding women need extra calcium. The building blocks of fats are called fatty acids. Foods rich in saturated fats are usually of animal origin. The nature of fat depends on its constituent fatty acids. calcium absorption from the gut increases and no additional calcium is generally needed. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. This depends on the type of chemical bonds present in the fatty acid. Raised blood cholesterol is associated with an increased risk of heart disease. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. . Nearly all the fats in our bodies and in foods are triglycerides. The term lipids include both fats and oils. Fats can be classed as either saturated. being made up of three fatty acid molecules to one glycerol molecule. Pregnant adolescents are an exception to this. These can be either saturated. Fats consist of fatty acids and glycerol. Fats tend to be solid at room temperature whilst oils are liquid.

These must be present in the diet as the body is unable to make them itself. Two fatty acids are termed essential fatty acids. suet and meat fat are saturated fats. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. This process is known as hydrogenation. Plant oils may be hardened by the addition of hydrogen atoms. Butter. rapeseed and soyabean oils. However. Because of this conversion. For this reason. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Fats are also essential for the structure of cell membranes and are precursors of many hormones. If there is just one double bond then it is monounsaturated. fish oils are sometimes used therapeutically. These are linoleic acid and alinolenic acid. E and K. D. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. If there is more than one then it is polyunsaturated. Cholesterol belongs to the sterol group of fats. It is present in all animal tissues but is absent from plants. The body can make its own cholesterol and so a dietary source is not required. . though fish oils may also be high in polyunsaturated fatty acids. fats act as carriers for fat-soluble vitamins A. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. They are widely present in plant oils such as sunflower. Unsaturated fats are liquid at room temperature. Fats have a number of important functions in the body. converting double bonds to single bonds. Saturated fats tend to be animal fats and are solid at room temperature. arachidonic acid is not an essential fatty acid as was once believed. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. lard. then it is unsaturated. Hydrogenated vegetable oils are often present in margarine and other processed foods. As well as being a concentrated source of energy. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. They are usually of plant origin.

Olive oil is a monounsaturated fat. stress and environmental pollutants can increase the generation of free radicals in the body. It has been suggested that trans-fatty acids can increase the risk of heart disease. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Cholesterol is present in all animal foods but not plant foods. Coconut oil and palm oil are vegetable sources of saturated fats. .Cholesterol is transported in to various proteins. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Polyunsaturated fats can also generate free radicals. eggs and dairy products all contain saturated fats. Unsaturated fatty acids can exist in two different geometric forms. including alcohol. Fresh fruit and vegetables are rich in these anti-oxidants. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Hydrogenation of margarine causes this to occur. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. This can lead to atherosclerosis. Lard and suet are saturated fats. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Saturated fats are nearly always from animal foods. 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. saturated fat raising blood cholesterol. These complex molecules are called lipoproteins. especially when exposed to heat or sunlight. There are four main types of lipoprotein involved in cholesterol transport. Polyunsaturated fats are usually from plant sources. C and E offer protection against free radicals. Meat. Because of this high blood cholesterol is linked with heart disease. Cholesterol may form plaques on artery walls if levels in the blood are too high. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Unsaturated fatty acids exist naturally in the cis form. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Blood cholesterol is more closely related to the amount of saturated fat in the diet. A number of factors. It is the LDL cholesterol which has been linked to heart disease. Egg yolks and highfat dairy products are high in cholesterol. Anti-oxidants such as vitamins A. These are called the cis and trans forms.

The remainder is stored in the liver. 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%. Iron deficiency can lead to anemia. which acts as an oxygen store in muscle tissue. lack of stamina. In developed countries. Iron also plays an important role in the immune system. A small amount is present as myoglobin.5 and 4. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Research has also shown iron deficiency to be associated with impaired brain function. insomnia. Dietary advice is to reduce this. Symptoms of anemia include tiredness. 2/3 of which is present in hemoglobin. headaches. . Special emphasis is placed on reducing the amount of saturated fat in the diet.5g of iron. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. spleen and bone-marrow. Iron deficiency is the most widespread mineral nutritional deficiency worldwide.Currently it is believed that around 42% of energy in the typical diet is from fat. All these symptoms are associated with decreased oxygen supply to tissues and organs. IRON Iron is an essential component of hemoglobin. and to use olive oil for cooking purposes. However. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. transporting oxygen in the blood to all parts of the body. breathlessness. Advice to vegetarians is to keep fat intake to a minimum. loss of appetite and pallor. It also plays a vital role in many metabolic reactions. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Iron deficiency is the most prevalent nutritional problem worldwide. the red pigment in blood. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. between 10-20% of child-bearing age women are said to be anemic. Iron is essential for the formation of hemoglobin. 1/3 suffering from severe deficiency and anemia. The body contains between 3. Vegetarian diets tend to be lower in fat than omnivore diets. people with low iron levels having lowered resistance to infection.

Citric acid.Dietary iron exists in two different forms. Phytates. Lowered levels of iron in the diet result in improved absorption. 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. Unlike animal proteins. and some dried fruits. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. eight of which must be present in the diet. Haem iron only exists in animal tissues. amino acids and alcohol can also promote iron absorption. blackstrap molasses. the amino acids in one protein compensating for the deficiencies of another. Non-haem iron is less easily absorbed by the body than is haem iron. plant proteins may not contain all the essential amino acids in the necessary proportions. Proteins are made up of smaller units called amino acids. pulses such as lentils and kidney beans. despite a high intake of fiber and phytate. The absorption of iron is influenced by other constituents of a meal. a varied vegetarian diet means a mixture of proteins are consumed. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Vitamin C greatly increases the absorption of non-haem iron. and fresh leafy green vegetables. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Good sources of iron for vegetarians include wholegrain cereals and flours. Excess dietary protein may lead to health problems. Foods rich in vitamin C include citrus fruits. sugars. There are about 20 different amino acids. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. . However. whilst in plant foods iron is present as non-haem iron. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Fiber may also inhibit absorption. Iron absorption can also be influenced by the amount of iron in the diet. leafy green vegetables. as can tannin in tea. These are the essential amino acids. green peppers. oxalates and phosphates present in plant foods can inhibit absorption.

Proteins are essential for growth and repair. and the transmission of nerve impulses are all dependent on proteins. methionine. Amino acids link together to form chains called peptides. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Most foods contain at least some protein. soya products (tofu. hydrogen. The eight essential amino acids required by humans are: leucine. . The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. oxygen. Good sources of protein for vegetarians include nuts and seeds. cereals (wheat. nitrogen and occasionally sulphur.Proteins are highly complex molecules comprised of linked amino acids. cheese and yoghurt). Excess protein may also be converted to fat and stored. protein is used. All enzymes are proteins and are vital for the body's metabolism. Muscle contraction. isoleucine. and rice). The amino acid that is in shortest supply is called the limiting amino acid. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. valine. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Proteins in skin and bone provide structural support. threonine. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. There are about 20 different amino acids commonly found in plant and animal proteins. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Many hormones are proteins. free-range eggs and some dairy products (milk. the essential amino acids cannot be made and so they must be supplied in the diet. immune protection. and lysine. soya milk and textured soya protein such as soya mince). Certain amino acids can be made by the human body. histidine is also considered to be an essential amino acid. A typical protein may contain 500 or more amino acids. For children. However. They play a crucial role in virtually all biological processes in the body. tryptophan. oats. pulses. Amino acids are simple compounds containing carbon. Different foods contain different proteins. Protein can also provide a source of energy. phenylalanine. each with their own unique amino acid composition.

This is known as protein complementing. cheese or peanut butter sandwich. For instance. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . Previously. grains tend to be short of lysine whilst pulses are short of methionine. it has been thought that protein complementing needed to occur within a single meal. Beans on toast. However. The limiting amino acid tends to be different in different proteins. Soya is a high quality protein on its own which can be regarded as equal to meat protein. pulses. This means when two different foods are combined. Vegetarians and vegans eating a well-balanced diet based on grains. This is why plant proteins are sometimes referred to as low quality proteins. the amino acids in one protein can compensate for the one lacking in the other. which is regarded as the ideal. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. than protein from animal foods. such as meat. it is not surprising that animal proteins. This does not mean that vegetarians or vegans go short on essential amino acids. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. leads to a high quality protein which is just as good. Combining plant proteins. and rice with peas or beans are all common examples of protein complementing. seeds. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. muesli with milk (soya or cow's). milk and cheese tend to be of a higher protein quality than plant proteins. As such. such as a grain with a pulse.Protein quality is usually defined according to the amino acid pattern of egg protein. and in some cases better. Many plant proteins are low in one of the essential amino acids.

If B12 deficiency occurs. and algae such as spirulina have all been suggested as containing significant B12. Many vegan foods are supplemented with B12. While vegetarian diets usually meet or exceed protein requirements. This is especially important in tissues where cells are dividing rapidly. involving the degeneration of nerve fibers and irreversible neurological damage. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. B12 is necessary for the rapid synthesis of DNA during cell division. particularly the bone marrow tissues responsible for red blood cell formation. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. It is exclusively synthesized by bacteria and is found primarily in meat. There has been considerable research into proposed plant sources of vitamin B12. and growth and development in children. and so is also known as cobalamin. can also occur. . 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. 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. Because infants and children are growing they require more protein than adults (proportional to their body weight). Vitamin B12 neuropathy. Symptoms include excessive tiredness. It contains cobalt. Deficiency can cause anemia. However. they are typically lower in total intake of protein than non-vegetarian diets.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Vitamin B12 is necessary for the synthesis of red blood cells. Fermented soya products. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. seaweeds. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. eggs and dairy products. DNA production is disrupted and abnormal cells called megaloblasts occur. the maintenance of the nervous system. This results in anemia.

When deficiency occurs. sore tongue and menstrual disorders. and nori. a seaweed. and poor resistance to infection. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Other symptoms can include a smooth. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Spirulina. Vitamin B12 is excreted in the bile and is effectively reabsorbed. including vegans and some vegetarians. have both appeared to contain significant amounts of B12 after analysis. shoyu and tamari. Anemia may also be due to folic acid deficiency. pallor. B12 is also important in maintaining the nervous system. These cannot be utilized to satisfy dietary needs.breathlessness. The only reliable unfortified sources of vitamin B12 are meat. an algae available as a dietary supplement in tablet form. may be obtaining more B12 from re-absorption than from dietary sources. However. seaweeds and algae have all been proposed as possible sources of B12. analysis of fermented soya products. Assay methods used to detect B12 are unable to differentiate between B12 . Around 80% of this is stored in the liver. People on diets low in B12. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Total body store is 2-5mg in adults. miso. including tempeh. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. found no significant B12. This is known as enterohepatic circulation. known as intrinsic factor. There has been considerable research into possible plant food sources of B12. In comparison. However. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. listlessness. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. known as B12 analogues. folic acid also being necessary for DNA synthesis. dairy products and eggs. Vitamin B12 can be stored in small amounts by the body. Fermented soya products. it is thought that this is due to the presence of compounds structurally similar to B12.

particularly in areas where hygiene standards may be low. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Boiling milk can also destroy much of the B12. Vecon vegetable stock. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans.and its analogues. Zinc is vital for the healthy working of many of the body's . the bacteria produce B12 too far down the intestine for absorption to occur. veggie burger mixes. B12 not being absorbed through the colon lining. vegetable and sunflower margarines. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. In the past. Bacteria present in the large intestine are able to synthesize B12. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. soya milks. Human feces can contain significant B12. A slice of vegetarian cheddar cheese (40g) contains 0. though little is known about this.2 µg. A boiled egg contains 0. as the B12 analogues can compete with B12 and inhibit metabolism. Pregnant women are not thought to require any extra B12.7 µg. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. textured vegetable protein. B12 has very low toxicity and high intakes are not thought to be dangerous. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. These include yeast extracts. However. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. A range of B12 fortified foods are available. and breakfast cereals. Lactating women need extra B12 to ensure an adequate supply in breast milk. 1/2 pint of milk (full fat or semi skimmed) contains 1. It helps with the healing of wounds and is a vital component of many enzyme reactions. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease.5 µg. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12.

The more sexually active a man the more zinc he will require. Other symptoms of zinc deficiency can include hair loss. As a component of many enzymes. Zinc has a range of functions. pulses and nuts. seeds and wholegrain cereals. The first signs of zinc deficiency are impairment of taste. found in bran. 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. particularly in association with protein foods. 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. in insulin activity. It is always better to seek the advice of an expert before dosing yourself with supplements. yeast. delayed wound healing. 30% in bone and about 5% in our skin. and decreased growth rate and mental development in infants. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Particularly high concentrations are in the prostate gland and semen. Good sources for vegetarians include dairy products. a poor immune response and skin problems. and in liver function. Dietary fiber and phytic acid. nuts. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. lipids and energy.systems. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. 60% is found in muscle. Zinc is found in all parts of our body. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. in the metabolism of the ovaries and testes. inhibit zinc absorption. . diarrhea. anorexia nervosa. fatigue. zinc is involved in the metabolism of proteins. wholegrain cereals. carbohydrates. prostate problems. Only 20% of the zinc present in the diet is actually absorbed by the body. beans and lentils. The recommended amounts of zinc for adult men are 1/3 higher than those for women. 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. Our body contains about 2-3g of zinc. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc.

Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. skin. Various chemicals added to many processed foods can also reduce zinc absorption e. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. hair. Baking can destroy over half the phytic acid in whole meal bread. EDTA. vomiting and fever. particularly iron and copper. A deficiency of zinc in the diet means zinc absorption is improved. Zinc is lost via the feces. urine. but also some common sense. semen and also menstruation. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. A vegetarian diet makes you a healthier person. sweat. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. phosphates. such as Iran and other Middle East countries. Too much zinc will interfere with the metabolism of other minerals in the body. Pregnant women do need extra zinc. but getting started with this new lifestyle takes not only dedication. . Breast feeding mothers need extra zinc in their diet. You will have a larger chance of not succeeding if you do it this way initially.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Excess zinc is toxic. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status.g. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. but it is thought that demands are met by increased absorption from the gut. 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. Zinc deficiency occurs where a large part of the diet consists of unleavened bread.

pulses. then poultry. but investing in a cook book is a great way to start. Vegetarians are sometimes the brunt of jokes and prejudices . And. then fish.usually from people who know very little about their own health and dietary needs. then two or three days and eventually every day. Try something new. As you get more confident about vegetarian food.Some people start out by eliminating red meat first. Educate yourself by reading labels or making all your food yourself. You'll have to change your habits. If you've grown up eating meat. Don't be put off by a bit of teasing or ill-informed scare stories. Be prepared to take a little teasing or snide remarks. Buy a vegetarian cookbook (or borrow one from your local library). A little later in this book. The important thing is to work out what will suit you and stick with it. this can be difficult. Others eat vegetarian food one day a week. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. there are literally hundreds of vegetarian cookbooks around. including meat alternatives like mince and sausages made from soya or Quorn(tm). but always be a learner when it comes to your body and what you put into it. tofu. Whether you need simple step by step instructions or gourmet dishes to impress your friends. to avoid any embarrassment when friends are cooking for you. cous cous and all sorts of vegetables. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Learn as much as you can about nutrition and what your body needs to thrive and prosper. we'll give you some great veggie recipes. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. but you can learn to stay healthy by understanding what it is your body needs. Be careful about hidden non-veggie ingredients in foods. 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. . take the next step by making sure you always buy free-range eggs and vegetarian cheese. We've given you most of what you need to know in the above chapters. remember to let them know in advance that you are vegetarian. Don't go it alone. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places.

Then you'll need to stock up on vegetarian friendly foods. Donate it to a church or local food pantry. 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. 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. Don't throw that food away. 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. many meat-flavored varieties are actually vegetarian) Yeast extract (e.will be suitable for vegetarians . 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. dairy products.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. vegetable oil. free-range eggs. frozen chips etc . That includes anything made with animal products or preservatives. sunflower and many others) The list looks long. Most people keep a few stock items in their kitchen cupboard or freezer.bread.g. flour. Many of the basics . but you don't need to buy everything! In fact.

Once you've broken out of the conventional meat-and-two-vegetable routine.com/theme/609/restaurants. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. Most all of the better chain food restaurants have salad bars. can something special be prepared. Many of your favorite dishes.html> are more than happy to whip something up. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. well stocked salad bars. ratatouille. many cheeses and all sorts of ready meals. If you are going to a quality restaurant or one that is locally owned. or stick with more familiar tastes if you prefer. baked beans. pulses or just vegetables. If you know you are going to be eating in restaurant X on Saturday. veggie sausages. scrambled eggs. Look at the soup bars also. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. such as spaghetti bolognaise. It shows their talent. Or worse. that fear keeps them from accepting dinner invitations from family and friends.associatedcontent. If you find yourself in that predicament.Eating vegetarian is a real culinary adventure. pasta sauces and soups are all suitable for vegetarians already. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Bean burgers. you will get a yes. stir-fry and curries can be made with soya mince. call ahead and ask if they offer vegetarian entrees and if not. Most chefs in quality restaurants <http://www. all have something vegetarian on the menu. you can break all the rules. jacket potatoes. feeds their ego and gets you an outstanding meal. If not. many of the soups are bean based with no meat. ask your server what is available. . Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Most often than not. you will almost always be able to find a vegetarian friendly meal on the menu. DINING OUT For many new or wannabe vegetarians. pizzas. If not. Many have extensive. chili.

and not beef or chicken). spanikopita (spinach pie) and salad made with a grain called tabouli. don't fret . you can add a baked potato. ovo lactos have lots of options.just ask that your meal be prepared with vegetable oil instead. delightful little pastries stuffed with meat. Pasta with meatless marinara sauce is a staple menu item.some dishes that sound vegetarian on the menu may contain meat or eggs. Chinese restaurants are great for vegetarians. be aware that many Indian dishes are prepared using clarified butter.Even fast food restaurants are getting into the healthy trend. Order your salad with no meat and you're set to go. rice and noodles. Most fast food chains now offer garden salads in a wide variety of different flavors. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. If you thought you'd never dine again under the Golden Arches. called ghee . Hit a Greek restaurant and load up on hummus. although not all cities have them. which is loaded with vegetables. Tell your waiter that you don't eat meat. though. Just take a moment to quiz your server about how the dishes are prepared . vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. you can have gazpacho (a cold vegetable . At the big chain restaurants like Olive Garden or the Spaghetti Factory. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. and they'll make sure your meal comes the way you want it. Plain cheese pizza. If you like Mexican fare. you have a delightful adventure ahead of you . or even a cheese-less pizza topped with vegetables. baba ganoujh (a delicious eggplant spread). as it pasta primavera. The Indian diet has a rich tradition of vegetarianism. Many Italian soups. Depending on the chain. dolma (stuffed grape leaves). too. are just as tasty as the meat-loaded kind. as well. and samosas. offering delicious vegetable entrees. you were wrong. If you're new to Indian cuisine. or Mexican food. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese.Italian restaurants are another great option for vegetarians. a traditional. And if the gang heads out for pizza. yogurt and fruit or a number of other meatless items off the menu. get their protein from rice and beans (just make sure that they use vegetable broth.try dal. which are an excellent source of protein (and delicious). Other ethnic options are excellent choices for vegetarians. such as pasta fagioli. Indian restaurants are terrific for vegetarians. especially the ovo lactos. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. too. spicy lentil dish. Japanese.

remember that's it's just for one meal . If all there is on the table that you can eat is bread and salad. and you have the research to back it up. If you're not comfortable with taking a chance on the veggie burger.can be problematic for people on special diets. Assure the well meaning. Here they are worrying about your health and you are worrying about hurting their feelings. you really do have to stand firm. that your diet is the perfect diet for you. If you're the host. fundamentally. tostadas and tacos. This is one time. The choices are more diverse than what you think. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. Dinner parties . about behaving well under challenging circumstances. if you're questioned.chat with your tablemates. but often misguided.and. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. you need to make the best of things. books and magazines so they can learn more. enjoy the company and have a good time anyway! . Or you may end up in a situation where your hosts simply have no idea of what your needs are. It's tough. the breaded and fried) and bean-and-cheese versions of all the usual favorites .soup). But what if you're the guest? Often. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. Offer to show them websites. enchiladas. chiles rellenos (green peppers stuffed with cheese. Even if it's disappointing. loved one that you are indeed paying attention to your health. smile and say that they're so delicious that you're happy to enjoy them.burritos. you can make sure that you have a tempting variety of delicious foods. the family member or friend that just will not accept that you've gone meatless. Etiquette is. they may not know how to feed you. Don't be afraid to ask questions when you are dining out. That you feel.both attending them and hosting them . simply order a salad or baked potato. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. do so . even if your hosts know that you're vegetarian. In those cases.

Hide the meat under some lettuce. by all means do that. To be blunt. and leave some empty space so it looks like you ate something. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. It helps them to feel comfortable if they don't want to eat something . or peanuts. If someone asks. most people won't notice how much you did. no one is really interested in what you can't eat. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. you can make them feel extra welcome in your home. do what children do . stick to your choices and prepare a vegetarian dinner. ask them if they have special dietary needs. Even under the worst circumstances there will be something for you to snack on. If you're comfortable handling meat products and are doing it for the courtesy of your guests.how about offering the same courtesy to them? When you invite guests to dinner. tell them you're vegetarian and steer the conversation to something else. You'll be surprised at what people have to say .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. or dairy. If you're headed to a big social event like a wedding or a family dinner. It's a choice only you can make! . Think about how you'd like to be treated when you go to dinner at a friend's home . If the conversation is compelling. then eat a light meal before you leave the house. You can choose to prepare a separate meal in your home for your meat eating guests. don't make an issue of your diet. Whatever happens. or didn't. Chances are good that people won't even notice that they are eating dishes that don't contain meat. Part of being a terrific host is anticipating your guests' needs.squish things around and mess up your plate. When having people to your home for dinner. or your hostess sits a plate of animal food in front of you. so you have more time to enjoy your guests. You should only serve meat if you genuinely feel comfortable doing so. One sure way to make everyone happy is to serve a variety of different dishes buffet style.and it'll save you the effort of serving. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. or if there's anything they absolutely hate.some are allergic to bell peppers.If there's absolutely nothing on the menu that you can eat. but you won't be suffering from hunger pangs throughout the evening. but only do so if you won't be compromising your choices. eat. allowing guests to fill their plates only with what they want.

when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. . We all start out life as lacto vegetarians. if you're a vegetarian. is made as close as possible to that of mother's milk. and it's all we require or should eat for the first four to six months of life. as it can cause intestinal bleeding and lead to anemia. made just for us and full of all the nutrients we need. The timing varies from baby to baby . too . studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in 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. At the four-to-six month mark. But don't give regular soy milk to a baby less than a year old. choose a soybased formula . Infant formula. In addition to the sugars and other nutrients. 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. pesticides or other contaminants that you would if you were eating meat. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. and when she takes a quart or more of a formula per day and still acts hungry. Whether or not you breast feed is entirely your decision but. The good news is.you're not passing on any of the antibiotics. it's time to transition to solid foods. Should you decide not to breast feed. it's time to introduce your baby to solid foods. your child is still a vegan. substances in breast milk that make it superior to infant formula.soy is less likely to cause allergies than cow's-milk-based formulas.So you've decided to become a vegetarian. Out first food is our mothers' milk. Also.breast milk is a natural food for humans while cow's milk is not). (And if you're a vegan and you breast feed. the alternative to breast milk. for most babies. your breast milk is superior to that of meat-eating mothers . This isn't necessarily true. scientists believe that there are other. as yet unidentified. Cow's milk should never be fed to babies under one year old. as it's not designed to meet their nutritional needs. breast milk is the optimal food.

As you ease into the toddler/preschooler years (ages 1 to 4).they'll be a bit fussy sometimes. an vegetables that adults eat are fine for a child. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. so that their systems can get used to the change in diet. lettuce and other leafy green vegetables. sharp. you can start offering your child some vegetarian versions of classic kids' favorites. Nut butters should not be fed until after 12 months. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. regular soy milk. as well as soy cheese and soy yogurt two servings per day. so if your baby has sensitivity to a food you can easily identify it. Vegetarian and vegan children are just like any other kids . Start with cooked grains . as almost every baby can digest it easily and unlikely to cause an allergic reaction. about a half-ounce per serving. If you buy prepared foods. starting with veggies that are easy to chew and unlikely to present a choking hazard. When giving babies "finger foods.You'll want to introduce solid foods slowly. begin to slowly introduce other foods. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . regular soy milk or rice milk. and lightly blanched and cooled broccoli. hot dogs and sandwich slices . Follow the same feeding schedules and advice that you would for any other baby.rice cereal is best. As long as it's safe for the baby to chew. or any other nutritious liquid. Start with raw. except for not feeding them meat. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers.once your child is old enough to transition off formula. large. preservatives and any other additives that your baby doesn't need. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. Once your baby eats cooked cereal. you can give him water. buy ones that are free from added sugars. Slowly add tofu into their meals and snacks. Adapt the guidelines in the baby books to the vegetarian diet. bland flavor. which can be cooked until fairly soft and have a pleasant. or round. Good choices are carrot sticks. Raw vegetables can be introduced then. At seven to ten months. It's smart to introduce new foods one at a time." take care that the foods aren't too hard. start introducing high-protein legumes to the baby's diet. Most babies are very fond of lentils. juice.

One of you is messy.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. to sandwiches.add avocado. they caught up by age 10. they sometimes don't get all the calories they require. but the other is neat. when they were actually taller than average. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require .Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. too. fruits and vegetables to add lots of necessary nutrients to their diet. Don't worry about a vegetarian diet affecting your child's growth . All marriages are about compromise. cookies and other baked goods Vegetarian diets feature a lot of bulky. He loves reality television. You choose someone to spend the rest of your life with and. One partner may be a social butterfly but . she adores opera. which is calorie-dense and full of good fats. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. So be generous with the snacks featuring grains. filling plant foods. as time passes. and since small children have equally small stomachs. Peanut and almond butters are excellent sources of calories for kids. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . you often find yourselves negotiating to find a middle ground that you can live with.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. and weighed slightly less than children raised on an omnivorous diet. 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. Very young children also need to eat more than three meals each day.

so that you can enjoy a fine meal together.but don't lecture. • Don't talk endlessly about your diet. Try to keep in mind that your choice to become vegetarian was a personal one. on convenience or on habit.the other's happy to stay home every night with a good book. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. veggie burgers and non-dairy cheese at home. you may be turning them off entirely. • Play an active role in shopping and preparing meals. No one likes to be told that they're "bad. getting to work and raising children can sometimes make even the smallest difference seem enormous. But that's unrealistic . If your partner is interested. You can't control what your spouse eats . Married couples figure out how to adapt to such differences. Cook a variety of tasty. Try to respect their decision. and it has to be for them. If your partner eats meat. There are probably far more of those than there are issues on which you don't see eye-to-eye. It's understandable. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. the subject will come up naturally . Choose venues that offer both meat dishes and vegetarian options. . See if you can get them to eat soy hot dogs. it isn't a choice designed to make your life unhappy or more complicated. to believe that your ideal partner will share all of your values. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism." particularly if they're simply eating the same diet as most of the other people they see every day. The key to making it work is acceptance of each other's choices. As the popularity of vegetarianism increases. • Be a positive role model. appealing meals so that your partner can see that the diet isn't boring.but you can control how you behave towards them. especially in public. If you judge your spouse harshly for not joining you in your vegetarian journey. • Acknowledge that your spouse's diet isn't meant to hurt you. • Try to get your partner to compromise on certain foods. You and your spouse may agree on a lot of things. and the day-to-day struggle of paying bills. • Never attack your spouse's point of view. closing the door to them making that step themselves in the future. whether it is based on ethical principles. too. Buy a few cookbooks and try new recipes to keep things interesting. • Try to find restaurants where you can eat together.no two individuals are exactly alike. doing laundry. but still disagree on how to eat. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. when you're single and dating.

Again. accept that your spouse may eat meat sometimes when they're not with you. Although vegetarians aren't looked down upon today as much as in the past.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. One thing is certain. Negotiate a menu plan that's acceptable to both of you. If they want to change. DEFENDING YOUR CHOICE Being new to vegetarianism. you may find them ridiculing your food choices or even actively trying to sabotage you. this is a huge issue. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices.• If you've agreed not to eat meat at home.and not turning them off by lecturing them! Only you know the dynamic in your home. You may have to ask the others in your home to cook meat outside on a grill. Eating together is one of the great pleasures of any relationship. Whether you live with a partner. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. . so only you can figure out the answers to these questions. and nagging doesn't help. If you can't stand to have meat around you at all.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . and dedicate a special section of the refrigerator to meat storage. however . your parents. that's great . any more than it's theirs to turn you back into a meat-eater. asking that it's wrapped in such a way that you don't have to look at it. Even if they're supportive of your decision. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . you can't control what they eat. it's more than likely that you're the only person in your household going meatless. your children or roommates.and if they're not supportive. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. there will still be people who think that your new lifestyle is a weird one.

VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)".If your feelings aren't that strong. even though many Israeli soldiers do not normally keep the kosher laws. It all comes down to what your needs are. Consider. Try out a few of these yummy recipes. (Vegetarian food is also available for Israeli vegetarian soldiers. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. you may simply want to negotiate who cooks what. Here are some great recipes for you to try. that all meals served by the Israeli military are kosher. 2. 3. Becoming a vegetarian is an exciting change in your life. .perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. 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. so that nobody's beliefs will be violated. and the compromises you and your family are willing to make. and that you can share together. Try to see the positive side of your partner's diet. When family and friends begin to question your new meatless diet. for example. here are some helpful tips to allow you to deal with your partner's choice: 1. A little compromise and understanding can go a long way. and prepare your own entrée on the other nights. Learning how to cook without meat can be a daunting task.) 5. 4. Try to find some good vegetarian recipes that you find convenient and enjoyable. while your spouse would be doing so if she/he ate meat. but it doesn't have to be. The vegetarian lifestyle will be most difficult for the non-vegetarian. If your partner has decided to go vegetarian and you don't embrace that choice. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Recognize that if you eat vegetarian food you are not compromising any principle or belief. and when . you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. You don't need to be an expert. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet.

and place in an oiled baking dish. toss diced potatoes together with cumin.5 ounce) can pinto beans. salt. and spread remaining cheese over sauce. Bake for 20 minutes. 1/2 cheese. and 1/2 cilantro. and ketchup. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. husks removed • 1 large onion. boil tomatillos and chopped onion in water to cover for 10 minutes. or until tender. Bake in the preheated oven for 20 to 25 minutes. coarsely chopped. Mix potatoes together with pinto beans. Fry tortillas individually in a small amount of hot oil until soft. puree with half of the cilantro until smooth. and roll up. chili powder. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). 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. Meanwhile. Once cooled.Potato and Bean Enchiladas • 1 pound potatoes. Fill tortillas with potato mixture. Spoon tomatillo sauce over enchiladas. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . divided • 2 (12 ounce) packages corn tortilla • 1 (15. Set aside to cool. chopped • 1 bunch fresh cilantro. Place seam side down in an oiled 9x13 inch baking dish. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. or until hot and bubbly. In a bowl.

egg. salt and pepper.pour off the water and save the remaining potato starch. and chili powder. and reserved potato starch. and cook 4 minutes. combine the potato mixture. In a large bowl. finely chopped • 1 egg. Stir in tomatoes. turning once. and reduce heat to medium. Bring to a boil. red pepper.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Sauté onions. Potato Pancakes 4 medium baking potatoes. green onions. Cook for about 8 minutes. lightly beaten • 6 tablespoons salsa. split . about 6 minutes. heat skillet over medium-high heat. press together about 2 tablespoons of the potato mixture with your hands. carrots. rinsed and drained • 1 cup cooked brown rice • 1 small onion. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. Stir in green pepper. and simmer for 20 minutes. The starch from the potatoes will settle into the bottom of the bowl . celery. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. mix the potatoes and onions. and basil. Black Bean Rice Burgers • 1 (15 ounce) can black beans. coarsely shredded 4 green onions. For each pancake. Season with cumin. stirring occasionally. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. place on skillet and flatten with a heat-proof spatula. peeled and coarsely shredded 1 medium onion. Serve hot. Wrap the mixture in cheese cloth or paper towels. and squeeze out the excess liquid into another bowl. Cover. until brown on both sides. chopped 1 egg. Stir in mushrooms. and garlic until tender. Cook until vegetables are tender. oregano. and corn. kidney beans.

Bake in the preheated oven 10 to 12 minutes. Press the edges firmly with a fork to seal. or until golden brown.In a large bowl. 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. Sprinkle each with 1/4 teaspoon oregano. In a small bowl. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . sour cream mixture and slice of cheese on bun. Moisten edges of rectangles with water. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Flatten to 1/2-in. and separate into 4 rectangles. Broil 6 in. Tomato Cheese Melt • 1 onion bagel or English muffin. combine sour cream and remaining salsa. Cover each with remaining dough. 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). mash beans with a fork. Unwind the roll dough. Top each with 2 teaspoons tomato paste. burger. mix well. from the heat for 4-5 minutes or until cheese is bubbly. Add the rice. Place a lettuce leaf. thickness. Place 2 rectangles on a 9x13 inch baking sheet. Sprinkle half of the Parmesan cheese over each tomato. egg and 2 tablespoons salsa. Top with a tomato slice. onion. sprinkle half of the cheddar cheese and cayenne pepper. Pinch together perforations to seal.

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. In a medium saucepan over medium heat. Place in two large shallow baking dishes and bake in preheated oven. stirring every 15 minutes. Remove from heat and stir in soda and vanilla. and Romano cheese into the vegetable mixture. stirring to coat. Place popcorn in a very large bowl. Pour in a thin stream over popcorn. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . tomatoes with liquid. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Bring to a boil. Boil without stirring 4 minutes. basil.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). for 1 hour. sliced • 1/4 pound zucchini. corn syrup and salt. garlic. until cheeses are melted and bubbly. wine. melt butter. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. zucchini. Stir in brown sugar. stirring constantly. Remove from oven and let cool completely before breaking into pieces. Monterey Jack cheese. and continue baking 30 minutes. Uncover. Cover. and bay leaf. Heat oil in a medium saucepan over medium heat. Stir heavy cream. mix onion. and saute onion until tender and lightly browned. butter. In a medium baking dish. chopped • 1 (8 ounce) can garbanzo beans. and bake in the preheated oven 30 minutes. stir. garbanzo beans with liquid.

Sprinkle flour over onions and cook for 1 minute. sliced • 3 pounds carrots. garlic and shallots in olive oil and set on low. Stir in vinegar and cook for approximately 3 minutes. season with salt and serve. softened in water • 3 pounds fresh mushrooms. mashed • 3/4 cup white sugar • 1 egg. Cook for 15 minutes. Stir in capers and parsley. nutmeg. Let cook for 15 minutes. lightly beaten • 1/3 cup butter. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Stir in water. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. pepper. It works well when using a 3 millimeter slicing disk. cayenne. fresh mushrooms and carrots. in order for vinegar to evaporate.• 3 pounds thinly sliced shallots • 3 small red 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. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. thyme and sliced artichokes and cook for 25 minutes. vegetable base. salt. Add dried mushrooms along with the water they soaked in. slice thinly and set aside. Using a extra-large stock pot sauté onions. chopped • 3 cloves garlic.

mix together 1 1/2 cups flour. beat together bananas. baking powder and salt. In another bowl. or line with muffin papers. Spoon batter into prepared muffin cups. In a large bowl. until a toothpick inserted into center of a muffin comes out clean. cover and let rest for 10 minutes. egg and melted butter. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. press Start. Bake in preheated oven for 18 to 20 minutes. Cover and let rise until nearly . combine brown sugar and cinnamon. Select dough cycle.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). After the dough has doubled in size turn it out onto a lightly floured surface. Roll dough into a 16x21 inch rectangle. Roll up dough and cut into 12 rolls. room temperature • 1/3 cup margarine. In a small bowl. Stir the banana mixture into the flour mixture just until moistened. 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. Place rolls in a lightly greased 9x13 inch baking pan. baking soda. sugar. Sprinkle topping over muffins. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. mix together brown sugar. 2 tablespoons flour and cinnamon. softened • 1/4 cup butter. Lightly grease 10 muffin cups. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. In a small bowl. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. softened • • 1 (3 ounce) package cream cheese. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal.

about 15 minutes. beat together cream cheese. You can add some turmeric for color if you like. about 30 minutes. then add your drained. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . When they are good and soft. While rolls are baking. Stir Fry: Sauté onion and green pepper in oil. vanilla extract and salt.com/products/censura. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. 1/4 cup butter. mix in the peppers and onion and keep frying. When it starts to get golden. Bake rolls in preheated oven until golden brown. preheat oven to 400 degrees F (200 degrees C). Set aside. Add more oil to the middle of the pan. move them to the sides of the pan and form an empty circle in the middle for your tofu. Heat on Med until thick and bubbly.doubled. crumbled tofu (don't use silken. confectioners' sugar. Spread frosting on warm rolls before serving. Sauté this for another couple of minutes. Add water and mix thoroughly. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. Meanwhile. When it looks like you could eat it. Remove from heat and add mustard and margarine. use extra firm).

combine flour. pinto. black). Thaw pie shell and take 1/2 out of the tin. tarragon. Mix it up. Bake at 400 for about 45 min. chopped 1 can olives. 1/2 cup salsa (optional) In medium-large saucepan. drained 2 medium onions.A variety of veggies such as green beans. cilantro and salsa to sauce. or whatever you like. Add onion. Meanwhile. Add cooked veggies and coat them w/sauce. add spices. Spoon in filling. and close it up as best as you can w/ the torn top shell. Add slowly either cornstarch or flour till slightly thickened. layer 1/2 cheese on bottom of lower crust. Roll and push to one . Place a tortilla in pan and cover in enchilada sauce. Cook in microwave or oven till about 3/4 cooked. olives. then add spinach on top. zucchini. cumin. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. mushrooms. till crust is brown and delicious cheese and juice oozes out. To make sauce. salt and garlic powder. Heat on medium heat until bubbling and thick. just keep it till later). heat broth in large kettle. and lower heat. Add water and mix thoroughly. You can add dairy free milk and use veggie bouillon cubes. chopped 1/4 cup chopped cilantro. cook chopped veggies (NOT spinach. or just about anything. Spoon in veggies and sauce. Remove from heat and add mustard and margarine. 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. beans. Add rest of cheese on top of that. Meanwhile. nutritional yeast. Set aside 1/2 cup of cheese sauce in separate container. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic.

set aside. stir well. simmer uncovered for 5 min. vegan cream cheese 2 Tbsp. repeat process until all noodles are used up. Add herbed tofu. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. herbed tofu 8 oz. top with spaghetti sauce... carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Uncover and bake an additional 20-30 min. Add parsley and garlic. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. sauté for 1 minute. Remove from heat. just to make it a little bit more cheesy!). spread carrot mixture over top. and lemon juice. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Continue until all tortillas filled. nutritional yeast at this step. sliced .. Cover and bake 15 min. Usually lasagna takes about 45 minutes to cook thoroughly. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. at 375 degrees. 30-45 minutes. place over medium-high heat until hot.. Add carrots and veggie broth. vegan cream cheese. until it is thoroughly heated. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. use your own judgment.end of pan. Bake at 350 until brown. Add olive oil to a large skillet. Place 3 lasagna noodles in bottom of 11x7 baking dish. keep warm. Stir in nutmeg (possibly you could add some about 1/4 C.

BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. seeded and minced. TORTILLA CASSEROLE One 16-ounce can pinto. In a mixing bowl. Just as the garlic begins to turn brown. Cook over medium-high heat and bring to a boil. 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. or black beans. about 20 minutes. combine the onion with the rice and all the remaining ingredients. salt and sugar. Allow pan to cool. preferably organic • 1 to 2 fresh jalapeño peppers. be careful not to burn. Remove from heat and stir in basil. wine. pink. Pour the mixture into a lightly oiled. remove pan from heat. Add the onion and sauté over low heat until lightly browned. and add tomatoes. 1 1/2-quart baking casserole.• 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. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. or until the top is golden brown and bubbly. Heat the oil in a small skillet. Reduce heat to low and simmer. water. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Bake for 35 minutes. covered. Stir together thoroughly.

finely diced • 2 to 3 scallions. then cut into squares to serve. heat the margarine or oil in a medium-sized saucepan. Add the mushrooms and continue to sauté until the mushrooms are wilted. cheddar. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. and then add the baked tofu and . Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Combine the first 7 ingredients in a mixing bowl. thawed 2 scallions. Simmer gently until the sauce has thickened. etc. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Lightly oil a wide. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Bake the casserole for 12 to 15 minutes. half of the bean mixture. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. In the meantime. drain them. 2-quart casserole dish and layer as follows: 4 tortillas. When the noodles are done. according to package directions. Add the noodles and cook until just tender. Let stand for a minute or two. Mix thoroughly. overlapping one another. then remove from the heat. Slowly pour into the saucepan. and then return them to the pot. half of the cheese.) • 1 tablespoon light olive oil • 3 medium celery stalks. or until the cheese is bubbly. spelt. Pour in the sauce. Bring water to a boil in a large pot. stirring constantly. Repeat the layers.2 cups frozen corn kernels.

black olives. TORTILLA FIESTA • Flour tortillas. or until the top is golden brown and beginning to get crusty. warm the refried beans in a saucepan with a little water to loosen.or soft taco-size. cooked with a vegetable bouillon cube. warmed or taco shells. Bake for 30 to 35 minutes.scallions and season to taste with salt and pepper. large shallow casserole dish. Allow to cool for 5 minutes. soy yogurt. burrito. 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. drained • Cured olives. diced and sprinkled with vinaigrette . warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Top generously with wheat germ. and then cut into squares to serve. Cook some quick brown rice according to package directions. black or green • Fresh mozzarella balls or very fresh tofu. Place everything on the table. Transfer the mixture to an oiled. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice.

• 4 large baking potatoes • 1/4 cup organic dairy. drain it and return it to the pot. or rice cream cheese . Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Pass around the Parmesan cheese for topping the pasta. Heat as needed in the microwave or in a preheated 400-degree oven. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. prepare a platter or two of antipasto and slice the bread. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm.• 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. Warm up as needed. soy. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle. about 1/4 inch thick all around. Stuff the mixture back into the potato shells. green part only. and serve. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. When the pasta is done. the diced tomatoes). Add the remaining ingredients and stir well to combine. leaving a sturdy shell. While bringing a large pot of water to a boil and cooking the pasta. Stir in the pasta sauce (and if you've used dry pasta. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. cut each in half lengthwise. Scoop out the inside of each potato half. MUSHROOM-STUFFED POTATOES.

• 1 tablespoon light olive oil • 1 large onion. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Scoop out the inside of each potato half. Heat as needed in the microwave or in a preheated 400-degree oven. 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. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. leaving a sturdy shell. leaving a sturdy shell. cut each in half lengthwise. and cook until they are done to your liking. Stir in the cream cheese. Stuff the mixture back into the potato shells. chopped • 8 ounces white or cremini mushrooms. Heat the oil in a medium skillet. and serve. stirring occasionally. with the mashed potato in the mixing bowl. Heat as needed in the microwave or in a preheated 400-degree oven. Season with salt and pepper and stir well to combine. or rice milk • 2 cups finely chopped broccoli florets. When cool enough to handle. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. soy milk. Stuff the mixture back into the potato shells. Add the onion and sauté over medium heat until golden. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. cover. Scoop out the inside of each potato half. about 1/4 inch thick all around. liquid and all. Add the mushrooms. cut each in half lengthwise. Add the remaining ingredients and stir well to combine. Combine the mushroom mixture. When cool enough to handle. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. about 1/4 inch thick all around. and serve.

slightly overlapping circles. Allow to cool completely. Remove from the broiler and transfer to a serving container. Combine the first 4 ingredients in a mixing bowl and stir together. Transfer to a small saucepan and add the chocolate chips. and stir. shiitake. Arrange in a shallow foil-lined pan and pour any excess marinade over them. remove and discard the stems. Combine the mushrooms with the teriyaki mixture and stir together. Broil until the mushrooms begin turning dark and are touched by charred spots. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. thinly sliced Preheat the oven to 350 degrees. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. then refrigerate for at least an hour. Broil in the oven or a toaster oven for 4 minutes. oyster. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). or until the top of the pudding feels fairly firm to the touch. any variety (portabello. until the chocolate chips have melted. maple syrup. If using shiitakes. Just before serving. about 4 to 5 minutes. or to taste • One 9-inch graham cracker crust • 2 medium bananas. preferably two. Puree the tofu in a food processor or blender until completely smooth. cover the top of the pie with thin banana slices arranged in concentric. Wipe the mushrooms clean. Cook over medium-low heat. or brown rice syrup • 16 ounces fresh organic mushrooms.• 1 tablespoon honey. Stir in the maple syrup. baby bella. then cut into wedges to serve. stirring often. or a combination) Preheat broiler (unless using a toaster oven). 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. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. cremini.

Let stand for a minute or two. Bake for 25 to 30 minutes or until golden on top.• 1/2 cup natural style peanut butter. optional Preheat the oven to 350 degrees. optional Preheat the oven to 350 degrees. Make a well in the center of the dry ingredients and add the applesauce and oil. preferably cane juice sweetened • 1/2 cup chopped walnuts. Combine the flour. but no batter. sugar. and a knife inserted into the center comes out with chocolate. Bake for 10 to 12 minutes. Allow to cool to room temperature or just warm. 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. Stir in the chocolate chips and optional peanuts. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. . or until the bottoms are just lightly browned. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Stir together until the wet and dry ingredients are completely mixed. Stir in the chocolate chips and optional walnuts. Pour into a lightly oiled 9-inch round or square cake pan. then carefully remove with a spatula to plates to cool. Pour into the flour mixture and stir together until fairly well blended. rice milk. then cut into squares or wedges to serve. and peanut butter in another bowl and whisk together until smooth. and salt in a mixing bowl and stir together. then use a whisk until the mixture is smooth. baking powder. 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. Combine the applesauce.

Bake the tart in a preheated 350°F oven for about 30 minutes. and add the water. Baked Ravioli . adding an additional tablespoon of water only if necessary. mixing quickly and lightly with a pastry knife. Filling: In a medium-sized bowl. Cut in the butter and shortening. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Remove the tart from the oven. a mixer or your fingers until the mixture is crumbly. Prick it all over with a fork. beat together the eggs and milk. Slice six of the asparagus stalks. on the diagonal. the more water you use. and cool to lukewarm before removing the bottom. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Pour the filling into the crust. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. oregano and thyme. into 3/4-inch pieces. Mix until the dough just holds together. or until it's set. Yield 1 tart. then stir in the cheese. Bake it in a preheated 350°F oven for 10 minutes. Stir the sliced asparagus. and salt and pepper into the egg mixture. Make a well in the center of the pastry. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. egg yolk and vinegar. the tougher your crust will be. mushrooms. or to taste Crust: In a medium sized bowl. Remove it from the oven. combine the flour and salt.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. and let cool. Pat the dough into a 10 or 11-inch removable-bottom tart pan. 12 servings.

Fry each piece in oil until brown . celery onion and carrot. Serve with a crisp salad. Lower the flame and simmer for 20 minutes. Add the tomatoes. sugar and salt in to the saucepan with the vegetables. can Italian peeled tomatoes • 1 tsp. celery carrot and onion. package of frozen ravioli • 8 oz. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Place tomatoes in a blender and puree. Chop eggplant. hot and golden. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. Slightly undercook them.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. The cheese should be bubbly. parsley. until tender. pepper and garlic together. cheese. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. In a baking pan place in some of the tomato sauce to cover the bottom. Place the cooked ravioli in the pan and top with the rest of the sauce. In a large saucepan over a medium heat stir place in the olive oil. Bring to a boil. Cook the ravioli as described on the package. Cover and cook for 10 minutes. sugar • 1/2 tsp. salt • 13 oz. whole mozzarella cheese-2 cups shredded. eggplant. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs.

until softened.on both sides. coarsely chopped • 4 large tomatoes. stir to combine. or until eggplant is tender but not too soft. about 8-10 min. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. crushed and minced • 1 large onion. Add 3/4 cup of the cream and boil until slightly thickened. coarsely chopped. heat olive oil over medium heat.5 ounces each) diced tomatoes • 3 to 4 small zucchini. quartered and thinly sliced • 1 small eggplant. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. and herbs. stir until coated with oil. 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. or 2 cans (14. stirring often. After you layer them coat them with sauce and sprinkle with mozzarella (lots). cubed • 2 green bell peppers. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. about 6 to 7 minutes. Add garlic and onions and cook. Add eggplant. Cover and cook over low heat about 15 minutes. Cover and cook for 10 minutes. mix well. stirring occasionally to keep vegetables from sticking. Add tomatoes. . Add peppers. about 2 min. minced • 1 Plum tomatoes. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Keep going till run out. shallots and tomatoes to pan and cook until reduced to 1/2 cup. zucchini.

crumbles 1 pt. butter Preheat oven to 350 degrees. Feta Cheese. Let it cool.Rigatoni With Tomatoes. pepper 2 tsp. etc.) Place tomatoes on baking tray. cottage cheese 4 eggs 6 tbsp. Mozzarella. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. 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. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. pkg. pepper. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. flour 1/2 tsp salt 1/2 tsp. . Boil pasta until al dente. Season the tomatoes for taste (salt. Combine oil & lemon juice (for salad dressing. 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. Bake tomatoes for 45 minutes until wrinkled & shrunken. frozen chopped spinach 1/2 lb. Cut each tomato in fours. Let it cool down.

Fill each manicotti with mixture. To tell if it is done. etc. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Make sure you spread it evenly. flour and eggs. heat oven to 400. Then combine the two mixtures into one bowl and stir well. 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. Pour remaining sauce over manicotti. If it comes out clean. Let sit for one half hour. Drain.) • 2 tsp garlic. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. sprinkle evenly with cheese. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Grill or broil until colour shows on vegetables. Meanwhile. rinse with cold water and let drain. about 10-15 minutes. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly.In another bowl mix together salt. the pie is ready. In medium bowl combine all filling ingredients and mix well. Serve with Italian bread or garlic bread sticks . crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Let the pie cool for a few minutes. marjoram. Bake an additional 5-8 min or until cheese is melted. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Thread onto metal or soaked bamboo skewers. Bake the pie for one hour. stick a knife or toothpick into the center of the pie. Place filled manicotti over sauce. pepper. Uncover. Grease a 9" square baking pan with the butter and pour the mixture into the pan.

celery. chopped • 8 oz. shiitake mushroom caps thinly sliced • 1 med. lightly coated with non-stick cooking spray. combine ingredients. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. mustard. about 5 minutes. mix well. Pour about 1/2 cup batter on hot griddle. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. or until they begin to soften. 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. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. cook onion and garlic in oil for 3 minutes. sliced diagonally • 2 c baby bok choy. bell pepper. thin strips . until vegetables are crisp-tender. Fry 2-3 minutes on each side or until golden brown. and mushrooms. water chestnuts. bok choy. vegetable stock. peeled & grated • 1 medium carrot. red bell pepper cut in short. stirring frequently. water chestnuts. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. grated • 1/4 C onion. Continue cooking. Add soy sauce. chopped • 1 red bell pepper. Serve over rice.

Stir briefly. stirring frequently. simmer until vegetables are crisp-tender. Place a wok over medium-high heat. Add sesame oil. Stir in the rice and stir-fry 1 minute. and peas. add 2 tablespoons of peanut oil and the lightly beaten eggs. Add broth and sugar snap peas. Transfer the eggs from the skillet to a small bowl and break them into small curds. Bring 1 quart of water to a boil in a small saucepan. lightly beaten 1 carrot. Sprinkle with peanutes or cashews. Drain noodles. Meanwhile. add the remaining 1/4 cup of peanut oil and the garlic. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Stir until the eggs are firm but moist. cook 1 minute. Add the carrot and boil 1 minute. add to skillet with vegetables. . Stir-fry 1 minute. 3 to 5 minutes. cook 30 seconds. if desired. Pour in the sauce and cook until the rice is heated through. celery. Add the carrots. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Serve hot. tossing well. Drain and rinse in cold water. red pepper.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. stirring occasionally. cook 3 minutes. heat oil in large deep skillet or wok over medium heat. stirring occasionally. about 5 minutes. Add mushrooms. When it begins to smoke. and vinegar. 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. Mix to blend well and set aside. Add ginger and garlic. in 1/2" cubes 1 red bell pepper. Drain again and reserve. When it begins to smoke. bell pepper and bok choy. Place a small skillet over medium heat. Add tamari or soy sauce. Set aside.

Next. spoon over rice mixture. leaving the skins on. drain them and move the potatoes to a mixing bowl.Potato Salad • 2 lbs med. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . and rosemary. cook the potatoes in boiling water until tender. Sprinkle with remaining 1/2 cup cheese and the chili powder. This dish will keep well in the fridge for up to a week. pkg. Mix beans and remaining 1 cup picante sauce. vinegar. 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. with nonstick cooking spray. After the potatoes are tender. 6 servings Spinach Stuffed Tomatoes 10 oz. crumbled feta cheese • 1 sweet red bell pepper. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. oregano. press in bottom of baking dish. mix the oil. 1/2 cup of the picante sauce and 1/2 cup of the cheese. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Mix rice. let the salad stand for at least thirty minutes before serving. drained 1/4 tsp chili powder Heat oven to 350 degrees. seeded • 1/2 c chopped green onions • 1/2 c black olives. egg product. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. They are done when you can easily stick them with a fork. 8x8x2 inches. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. After all of the ingredients have been thoroughly (yet gently!) mixed. Do not overcook! While the potatoes are being cooked. Let stand 5 minutes before serving. Spray square baking dish.

Let stand 5 minutes. Sprinkle with remaining mozzarella and parsley. Preheat oven to 350 degrees. Toss the cabbage mixture with the vinaigrette. Invert tomatoes shells on paper towels to drain. Add 1/2 cup mozzarella cheese. sugar. carrot. onion. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. parmesan. honey. soy sauce. Let stand for 20 minutes. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. In another large bowl mix cabbage. garnish with chopped green onion and toasted sesame seeds. Serve salad in a large bowl. Put in large bowl. cilantro and sesame seeds in a large bowl. shredded • 2 Asian pears. Discard seeds. green onion and red pepper. Asian Slaw • 1 head of Napa Cabbage. Spoon evenly into tomato shells. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Asian pears. drain well and squeeze dry. salt & pepper to spinach mixture and blend well.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 . This salad goes well with grilled meats and fish. Chop pulp finely and add to spinach. Slice and hollow out centers of tomatoes.

Cook on low heat for 30 minutes. Simmer tomatoes with the two cheeses for three minutes. salt. prepared according to package directions Melt butter over high heat until bubbly.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Rapidly add vodka. Set off burner and allow cheese to melt into soup. Add chopped white part of green onion. Add parmesan cheese at the end of cook time. and pepper. (The alcohol burns off but makes tomatoes "come alive". Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Simmer for 2 minutes. garlic. . Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. heavy cream. then add 1 cup of heavy cream and simmer for one minute. Pour into greased 9x13" pan. Add red pepper flakes. Prepare pasta (shell or tube pasta suggested). Bake at 350 degrees 5060 minutes.

quartered and sliced • 2 cans of 15 oz. milk. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. Carefully put a layer of spinach and crumbled feta cheese into the crust. . pour carefully over cheeses. Combine potatoes and 1/4 cup onions. 8 oz. salt-free lemon/herb seasoning • 1/2 tsp. sprinkle paprika in a larger circle around parsley flake circle. cream cheese • Chopped fresh chives or edible flowers for garnish. Sprinkle with seasoned salt and garlic powder. sprinkle parsley flakes in a larger circle around the onions. press into pie plate as crust. Zucchini Soup • 4 medium zucchini. top with parmesan then cheddar cheeses. Vermont Cheddar Pie • 2-3 cups diced. Combine eggs. chopped • 1 tsp.Mix completely with the sauce and serve immediately. vegetable broth • 2 onions. Garnish pie: make a small circle of 1/4 cup onions in center of pie. white pepper • Dill weed to taste • 2 pkgs. Bake at 350 for 1 hour.

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. white rice. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . add zucchini. a portion at a time. Chill over night or until very cold. add remaining liquid. Serve hot over warm. Blend the cream cheese in blender until smooth. After beans have been cooking for approximately 2 hours. or until beans are very soft and a red gravy is produced. Garnish with chopped chives or fresh flowers. Now add chopped green onions and additional season salt if desired. Then blend in zucchini mixture. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. chicken broth. Add season salt and continue to simmer this combined mixture for another hour.In a saucepan. except seasoning meat. onions. Cook mixture until soft. then cover and reduce to a low heat and simmer. until smooth. approximately 20 to 30 minutes. Bring to a rolling boil. Add to a large pot and cover beans with water until water is two inches above bean line. chopped green onions and rice. pepper and dill weed to taste. Add all other ingredients. Cook for approximately one more hour.

it helps the body maintain its useful muscle mass. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. women require at least 1. and it may also help keep the body's metabolic rate high during dieting. lightly oiled. In other words. as a result. Athletes must consume a minimum number of calories from all the major food groups. one should eat less and exercise more. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. This is just a start for you. Dieting alone can cause the body to believe it is being starved. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Athletes should avoid diets that fail to meet these criteria. not fat. final mixture will be a little lumpy. A combination of exercise and diet is the best way to lose unwanted body fat. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. In response. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Prepare a medium-hot skillet. it loses fat at a slower rate.• 2 tbsp powdered sugar Mix all ingredients together very well. it tries to conserve its fat reserves by slowing down its metabolic rate and. This ensures an adequate consumption of necessary vitamins and minerals. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. Losing fat safely takes time and patience. since weight lost through these practices is mostly water and lean muscle tissue. There are many. There is no quick and easy way to improve body composition. Not only does exercise burn calories. with the calories distributed over all the daily meals including snacks. many more recipes out there for vegetarians. .500. This can negatively affect his physical fitness. Be creative and use your imagination.200 calories.

proper nutrition plays a major role in attaining and maintaining total fitness. Good nutrition is not complicated for those who understand these dietary guidelines.500 calories in one pound of fat. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. is the best type of activity for burning fat. For an average-sized person. burn little. A good diet alone. athletes should regularly eat a wide variety of foods fro-m the major food groups. most people would need to run or walk over 50 miles to burn one pound of fat. walking. and mental alertness. swimming. if any. walking. however. In addition. bicycling. bicycling. crosscountry skiing. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. especially in large amounts. This section gives basic nutritional guidance for enhancing physical performance. In reality. Aerobic exercises include jogging. rowing.selecting a variety of foods from within . he needs to run or walk 35 miles if pure fat were being burned.Fat can only be burned during exercise if oxygen is used. cross-country skiing. which uses lots of oxygen. such as sprinting or lifting heavy weights. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. As a result. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. fat is seldom the only source of energy used during aerobic exercise. Exercise alone is not the best way to lose body fat. To be properly nourished. running or walking one mile burns about 100 calories. will not make up for poor health and exercise habits. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. swimming. Aerobic exercise. Because there are 3. Anaerobic activities. stair climbing. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. and rowing. fat. good health. examples include jogging. a mixture of both fats and carbohydrates is used. Instead. exercise to music. Diet In addition to exercise. and jumping rope. Aerobic exercise is best for burning fat.

while participating in archery. progressive disease. and a typical. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet./min. when the number of calories used equals the number of calories consumed. x 0. You will need still more calories if you are more than moderately active. that is. 14 if somewhat active. balanced. intensities. or negative) can be determined. The result is a rough estimate of the number of calories you need to maintain your present body weight.034 calories per pound per minute./min. and durations. Weight is maintained as long as the body is in energy balance. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance.1 calories per minute (150 lbs. a person will burn 0. To estimate the number of calories you use in normal daily activity. especially saturated fats and cholesterol. Avoiding an excessive intake of fats is an important fundamental of nutrition.034 calories/minute/lb. By comparing caloric intake with caloric expenditure. as shown in Figure 6-3. a person running at 6 miles per hour (MPH) will burn 0. a slow.each group. Another dietary guideline is to consume enough calories to meet one's energy needs. Thus.85 calories/minute (150 lbs. as shown in Figure 6-4. . For example. a 150-pound person would burn 5./lb. and 15 if moderately active. A well balanced diet provides all the nutrients needed to keep one healthy. results from the clogging of blood vessels in the heart. CAD. The blood cholesterol level in most Americans is too high. they should eat three meals a day. the state of energy balance (positive. Good dietary habits help reduce the likelihood of developing CAD. = 11./lb. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. x 0. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. multiply your body weight by 13 if you are sedentary. Keeping a daily record of all foods eaten and physical activity done is also helpful.1 calories/ minute) or about 305 calories/hour. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages.079 cal.85) or about 710 calories in one hour. 150-pound male will burn 11. Even snacking between meals can contribute to good nutrition if the right foods are eaten. = 5.079 cal. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. A high intake of fats. has been associated with high levels of blood cholesterol. Similarly.

in the form of glycogen (a complex sugar). Examples include weight training and the APFT sit-up and push-up events.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Carbohydrates are the primary fuel source for muscles during shortterm. In addition. The body uses fat to help provide energy for extended activities such as a one-hour run. It is also important to avoid simple sugars. but to no more than 10 percent of our total calories. Athletes . water lost through sweating must be replaced or poor performance. are the primary fuel source for muscles during short-term. Cool. Water is an essential nutrient that is critical to optimal physical performance. Initially. The current national average is 38 percent. It plays an important role in maintaining normal body temperature. such as candy. high-intensity activities. the chief fuel burned is carbohydrates. The evaporation of sweat helps cool the body during exercise. up to 60 minutes before exercising. 'but as the duration increases. We should increase our intake of polyunsaturated fat. rice. plain water is the best drink to use to replace the fluid lost as sweat. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Repetitive. sex. because they can lead to low blood sugar levels during exercise. As a result. and training sport. Sweat consists primarily of water with small quantities of minerals like sodium. whole wheat bread. can result. Because foods eaten one to three days before an activity provide part of the fuel for that activity. high-intensity activities. and possibly injury. Athletes often fail to drink enough water. Foods rich in complex carbohydrates (for example. At least 50 percent of the calories in the diet should come from carbohydrates. we should reduce our daily cholesterol intake to 300 milligrams or less. Finally. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Individual caloric requirements vary. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. especially when training in the heat. depending on body size. the contribution from fat gradually increases. Concerns for Optimal Physical Performance Carbohydrates. Very intense activities use more carbohydrates. pasta. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). it is important to eat foods every day that are rich in complex carbohydrates. potatoes) are the best sources of energy for active athletes. age.

as do regular soda pops and most fruit juices. Cholesterol is a fatlike waxy substance and is produced by the liver.should drink water before. nausea. During periods of intense aerobic training. 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.0 to 1. and diarrhea. and after exercise to prevent dehydration and help enhance performance. Therefore. Protein is believed to contribute little. it is necessary to first understand what cholesterol is. 1. This can improve endurance. Weight lifters. Although cholesterol has purposes and is important to overall health and body function. who have a high proportion of lean body mass. Sports drinks.8 grams per kilogram of body weight. are helpful under certain circumstances. 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. these beverages can provide a source of carbohydrate for working muscles. During prolonged periods of exercise (1. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. drinks that exceed levels of 10 percent carbohydrate. During intense training. . during.5+ hours) at intensities over 50 percent of heart rate reserve. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages.5 grams per kilogram of body weight per day). one's need for protein might be somewhat higher (for example. 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. The primary functions of protein are to build and repair body tissue and to form enzymes. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. Many people believe that body builders need large quantities of protein to promote better muscle growth. if any. can lead to abdominal cramps. to the total energy requirement of heavy resistance exercises. On the other hand. The recommended dietary allowance of protein for adults is 0. these drinks should be used with caution during intense endurance training and other similar activities.

When cholesterol is at a good level it works to build and repair cells. there are several different body functions and several different substances that make up our understanding of "cholesterol. educate and provide healthful options. On the other hand when you eat foods such as fruits. it plays a life-giving role in many functions of the body. the levels build up and cause damage by clogging your arteries. molecules called lipoproteins carry cholesterol to and from cells. When the cholesterol level is appropriate.) HDL transports cholesterol from cells back to the liver. and grains you can maintain optimal health as they do not contain cholesterol. High cholesterol can be avoided! With a nutritious diet. HDL is either reused or converts to bile acids and disposed. 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. In fact. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol.Cholesterol forms every cell within the body. Lipoproteins equip the cholesterol to move around the body." As with some fats. The two main types of lipoproteins are: High Density Lipoproteins (HDL. This is done simply from reducing cholesterol by 1%. vegetables. You want to ensure that your levels of this cholesterol remain . This puts you at serious risk for disease such as heart and stroke. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. This is known as "good" cholesterol. cholesterol cannot be dissolved in the blood. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. which is another form of fat. As we progress with "30 days to lower cholesterol" you will learn healthy. meat and eggs your cholesterol elevates. The purpose of this ebook is to inform. though. produces hormones such as estrogen and testosterone. Instead. and produces bile acids which are proven to aid in the digestion of fat. alternative ways to manage your cholesterol without having to rely on medications. With too much cholesterol in the body. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. When you eat saturated foods such as dairy.

Obviously. We will address this issue as we progress in "30 days to lowering cholesterol.high for optimum heart health. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. HDL aids to ensure protection from the risk of heart attack and/or stroke." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition.) 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. which can raise our bad cholesterol levels.even when other cholesterol levels are normal . Other factors involved in this risk are age. consider renting the documentary movie "Supersize Me. Low Density Lipoproteins (LDL.may lead to heart problems." This documentary details the attempts of one man to live on fast foods and little exercise alone. other causes of high cholesterol are lifestyle. since having too low levels of HDL . we are setting ourselves up for problems. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. and aids to remove LDL from your artery walls. Eating fast foods and convenience foods results in eating too many fats and salts. and diabetes mellitus. For some. Due to heart risk factors besides diet. In addition. smoking. gender and the heritage of the individual. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. Understanding the Causes of High Cholesterol Besides diet. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. If you want to see a graphic representation of this. family history of heart disease. . when we speak of having "cholesterol levels" we mean more than one number. To maintain optimum health. HDL consists of more protein than triglycerides or cholesterol. The results on his cholesterol and body health in just 30 days are truly frightening. gender. some people require a very aggressive approach which includes cholesterol lowing medication.

Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. including walking. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. each day will lower cholesterol. work harder and start earlier in adopting a healthy lifestyle and eating plan. While there is not much that you can do about your age. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. If you have a family history of heart disease and high cholesterol levels. Exercise does not have to be a large time or money commitment. It is never too late to start on this path. Buy cooking oils that are unsaturated. Diet: An important consideration in eating is choosing lower fat. Just 20 minutes of aerobic exercise. Use low fat cooking sprays to replace heavy oils whenever possible.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Too much cholesterol in the blood . Age and Gender: Cholesterol levels increase with age. Once a woman starts menopause.especially bad cholesterol . Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.prevents arteries from working their best. Your Arteries and Cholesterol The job of your arteries is to pump blood. High levels of bad cholesterol may even prevent arteries . The Dorsal Aorta or the main artery branches out into many smaller arteries. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. the cholesterol level starts to increase. Women generally have a lower level than men from age 50 to 55. 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.

Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. it is critical then that we keep arteries free of bad cholesterol for optimal health. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Your heart becomes starved of required blood. smooth interior. If this happens often enough you can suffer a heart attack or a stroke.or bad cholesterol levels that are elevated but not considered "very bad" . For this reason. you need to keep your cholesterol levels in a healthy range. The middle layer is elastic and very strong. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. the arteries expand and are filled with blood. In a healthy person. It helps pump the body's blood. this system works effectively and the blood can carry oxygen and other essentials throughout the body. No matter what your current health. Each are made up of epithelial cells. The heart relaxes and produces enough force to push the blood through. eating a better diet and getting exercise can help keep you healthy. This means that if you want to prevent heart disease. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. and the main reason behind the blocking of arteries is high levels of bad cholesterol.can increase your chances of heart disease or stroke. and strokes. 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 .from functioning at all. Arteries are constructed of a tough exterior and a soft. since cholesterol can actually lead to blockages in your arteries. Consider: Heart disease is one of the leading killers in North America. The inner layer is smooth and allows the blood to flow easily. As the heart beats. Even having "borderline" cholesterol levels . heart attacks.

Sea salt is a better option. Being overweight can contribute to cholesterol and to heart ailments. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. In fact. but reducing your intake of all salts is the better choice. if you have elevated levels of high cholesterol. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Again. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. .Eating is one of the things that can affect your cholesterol level a great deal. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. If you have too high cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet. or follow the limits for dietary cholesterol that your doctor sets for you. As an added benefit. Limit your sodium intake to 2400 milligrams a day. this sort of diet will also make you feel generally healthier and more energetic as well. especially if you have very high cholesterol. If you need assistance seek out a nutritionist or dietician. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Consume less than 200 milligrams of dietary cholesterol each day. Receive 25_35% or less of your day's total calories from fat. try to lower your saturated fat intake as far as possible. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. The effects over all will be immediate. In fact.

You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. eggs and nuts each week. poultry. sausages. including select cuts of meat. salad dressing and sauces. These foods include: Oats. and especially processed meats such as deli meats. High cholesterol foods include: Organ meats (this includes liver. hot dogs. Limit and eat only in moderation if at all: Highly processed foods.Refuse foods made with harmful trans fats such as margarine. You can keep the skin on to seal in the juices so long as you remove the skin before eating. fish. salami and fatty red meats All foods that are fried. • Enjoy foods high in soluble fiber. which can wreak havoc on your heart health. rye. dry beans. 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. 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.

chicken. Increasing your intake of fresh (not canned. While you do not want to overeat. white meat. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. When most of us think of "veggies" we think only of a few. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. not poached.When selecting meat.not to mention the higher rates of obesity . choose leaner cuts. 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. but some fruits and vegetables have been linked to lowering cholesterol in patients. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. those nations that eat more fruits. Consider all the vegetables you may not have tried yet (please note that this list is not . With vegetables and fruits. you can avoid this in the future simply by eating more fresh fruits and vegetables.and have lower cholesterol levels as a whole. As an added bonus. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Select fish such as cod that has less saturated fat than even chicken or other meats. To put it simply. You can only eat small portions of animal products before you have to worry about cholesterol content. vegetables. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. fish. and grains are healthier . you do not have to worry as much about eating too many fruits and vegetables. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. 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. In fact. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Even the leanest cuts of meat. The white "marble" is fat that can increase your cholesterol. If you have always felt deprived while following low-fat diets in the past.that North Americans face. there is no such worry. and cuts that have less white "marbleized" texture. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol.

runner beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. green peas. soy beans. borlotti beans. mung beans. broad beans. from black beans. lima beans to azuki beans. many which you likely have not tried before. kidney 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. not just the seeds. chickpeas. there are many delicious brands of peas. and many others) Bean sprouts Lentils Peas (again. navy beans. red beans.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. sugar snap peas.complete . These may include snow peas.there are too many vegetables to list here . green beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan .

some quite rare. Arlet. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. not just their size. Kandil Sinap. Empress. it is a fungus. There are many types of mushrooms. and others. Centennial Crab. Chieftain. Honey Crisp. from the common to the exotic. Mutsu. Cortland. Empire. Liberty. you will be stunned by the range of lettuces out there. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Mantet. Jonagold. Gala. red potatoes.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Blushing Golden. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. Fuji. orange. from butternut to acorn to pumpkins and gourds. Mcintosh. 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. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. yellow and red peppers. . Try the following varieties: Akane. Braeburn.

Reliance. Beirschmidt. Red bananas. Baby Bananas. wineberries. gooseberries. Honeydew. Red Astrachan. bearberries. Apple Bananas. bilberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Baking Bananas. Royal Plum. Empress Prune_Plum. cranberries. blueberries. crowberries. and Sensation Dwarf Peach.Northern Spy. currants. many kinds. there are dewberries. Yataka. boysenberries. Canary. Starking Delicious Plum. Opal. Unize Plum. and others) Cherries (from sour cherries. lingonberries. sea grapes. Watermelon. Cassava. Red Secor. Lapins. Canteloupe. Hedelfingers. nannyberries. cloudberries. Monmorency cherries. Dietz. loganberries. huckleberries. Virginia Gold. Red Haven. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. elderberries. Bartlett. Starr. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Russet. and sweet cherries such as Black Russians. Wilson Juicy. and others) Clementines Dates Figs Grapefruits Grapes (there are many. and others) Berries (besides the usual strawberries and raspberries. Patricia. Stanley Prune_Plum. Yellow Transparent. Chinooks. among others) Pears (including Asian pears. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . and others) Persimmons Pineapples Plums (including Mt. barberries.

avoid all fast-food. and sugar. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Your taste buds and your cholesterol level will thank you for it. In fact. . find a variety of fresh fruits and vegetables you have not tried and try them.treat it like a checklist of the food adventures you could have with food. use this list of fruits and vegetables. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. of course. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Over the next 30 days. Read about new varieties of fruits and vegetables and try them as well. most of us have tried only a small fraction of the fruits and vegetables that are out there. you will naturally choose foods that are good for you and for your heart. If you want to lower your cholesterol over the next 30 days. Cooking and Cholesterol If you want to lower your cholesterol. When you have many types of healthy and delicious foods to choose from. Realize that these lists of fruits and vegetables is far from complete . Print the list and circle all the fruits and vegetables you have not tried. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Look back over the list of fruits and vegetables . you will want to cook your own meals more often.it is only a way to get you started in discovering new fruits and vegetables. The secret to low-fat eating is to make eating the right foods as attractive as possible. and prepackaged meals. 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. are notorious for offering poor nutrition and plenty of fat. Make it a mission to buy some fresh fruits and vegetables you have not tried. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. salt. every week. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. convenience. Convenience foods.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. The fact is.

no matter how harried your schedule: If you are very busy and tired at the end of a long day. switch ingredients to healthier alternatives. Cooking to lower your cholesterol is not very hard. There are many recipe books at your local library . Use these to add flavor to your cooking rather than relying on salt. If you must use salt. you can easily create a salad that is enticing. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Vegan. cut more veggies into a salad. Choose fresh ingredients . herbs) and garnish with a few nuts. carrots. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Simply chop up some favorite salad greens (mescalin mix. zucchini. Not only is this healthier for you. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Japanese. Raw food.This isn't hard to do. even if you are lost in the kitchen. Buy some fresh herbs.the very freshest you can. Don't overlook cookbooks that feature Chinese. and drizzle the salad with olive oil and lemon juice. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Use good olive oil instead of butter. There are a few basic foods that almost anyone can make that can keep your health in good shape: Salads: Even if you are not an excellent cook. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. If you have recipes you cannot part with. cucumbers. 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 . You can also create a very low fat salad dressing by combining half an avocado with some herbs . Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. use only a pinch of the best sea salt you are able to buy. and Indian recipes. 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. Wrap some veggies in a tortilla. tomatoes.

Add the pasta and toss until the vegetables are the desired consistency. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. All can be made into delicious and heart-friendly meals in minutes. Instead. Add your favorite fresh herbs (basil is a good choice) and combine. Simply cook the pasta in a pot. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. and lemons can make a beautiful and attractive salad that is very low fat. It can also be a great quick breakfast on days when you are in a rush. This can be a very tasty combination and is still quite healthy for you. and other high-fat foods in your salads. but some combination of this recipe can give you a tasty meal with less fat. whole milk products such as chesses. Shred your favorite vegetables or cut them into very small pieces. This makes an excellent and very healthy snack. Many prepared pasta dishes use plenty of salt or cream-based sauces. . Sandwiches: Sandwiches are quite easy to make. Combine until blended. You can make similar meals with rice or even low-fat tofu. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Avoid croutons. If you do want to add meat to your salad. Fruit Salads: Chopping up some of your favorite fruits. Experiment with different fruit combinations to find different tastes. use lean and skinless chicken or other poultry. Avoid highly processed deli and sandwich meats. opt for skinless poultry. Instead of fats or mayonnaise on your sandwiches . berries. from fresh pasta or dried pasta to vegetable pastas and rice pastas. eggs. Pastas: There are a number of pastas available.and lemon juice. If you are craving desserts. 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. bacon bits.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. If you are using apples or other fruits that tend to "brown" in your salad.

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. low-fat yogurt. If you absolutely crave a dessert or snack. and poultry rather than red meats. sodium. Also. so overindulging in these will certainly not allow you to keep your heart healthy. fish. If this does not work. and hydrogenated fats).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. cover with lemon juice and possibly herbs and grill or bake until done. take care to read the labels on these snacks and choose the brands with the least sugar. polyunsaturated. wafers. calories. 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 salt that you can. puddings made with low-fat milk that make lower-fat alternatives.simply place the fish on the cedar. For example. However. though. you can make these foods even healthier by reducing the amount of fat you use in preparing them. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . At many fish shops. fig and fruit bars. Enjoy white meats.many are very high in sodium. occasionally eating low-fat desserts and snacks such as angel food cake. 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. Consume fat free. these products still do often contain sodium. and sugars. Lean meat dishes: When you have chosen your lean cuts of meat. skim. fat. and cholesterol . fruit sherbert. Jello. you can get planks of cedar that are perfect for baking or grilling fish . try to stave off the craving with fresh fruit. animal or graham crackers. plenty of calories and some fats. Choose only lean meats. 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. calories.

and likely this has been the doing of advertisers. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. they were for less-than. try frozen foods that have no sauces or other ingredients added. Today. there is a huge market for convenience and "junk" . Think of the last ten food advertisements you have seen. but you have also learned to associate certain foods with certain ideas and ideals .Choose fresh rather than processed. because they were not needed. Although we may know which foods we should be turning to and which lifestyle changes we need to make. you may nit get the same strong images in your head. If you cannot find fresh produce out of season. especially if we have followed less than ideal eating and life patterns for some time. less than healthy foods have needed advertising. However. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. most of us have been taught which foods are healthy and low in fat and which are less than good for us. simply because salads and vegetables are advertised a lot less.a large. though. spiced. 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.even when those foods are processed and contribute directly to higher cholesterol. we don't always do what is right. Traditionally. prepared. juicy burger with all the toppings.healthy processed foods. 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 . When you think of a salad. 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. It sounds crazy. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. you likely picture the hamburger you see in advertisements . When you picture a hamburger. You learned to like some foods as a child. Face it. adopting a very low-fat diet and healthier lifestyle is often challenging. Odds are. pickled or tinned foods.

though. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . When you visit your local grocery store. Most people see the majority of food advertisements on television. but many times these foods are less than great for your cholesterol level. much as restaurants do. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers.even those that are fatty and terrible for your cholesterol . sugary foods.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals. In too many grocery stores. Is it any wonder that restaurant meals .they add ambience to make the meals more attractive and appealing. Add some music or candles to your dinner. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Figure out where you see advertisements for foods and then avoid those ads. In fact. 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. This is no mistake. Advertisers are trying to make their products appealing. 2) Make good-for-you foods appealing. Also avoid radio ads and restaurant advertisements in magazines and newspapers. After all. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Advertisers do an incredible job at making foods attractive. . There is no reason why your heart health should suffer because some advertiser is good at their job. junk foods.foods. Take a look at those high-fat and cholesterol-high foods. compare the amount of shelf space given to convenience foods. and sodas to the amount of space given to the produce section. Often. they come in brightly designed packages that grab the eye. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. so that customers are more likely to walk away feeling happy and satisfied with their meal. avoid the television for a while and watch your cravings for fatty foods decrease. If this describes you. 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. they are placed at eye level. and lower your cholesterol over the next 30 days as well. 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. Odds are.

try to find ways to make these foods less appealing. greasy. recall the times you have had terrible fast food or convenience food meals. 3) Describe foods in a way that makes them appealing to you. and disgusting. and look up stories about the disgusting things people have found in the fast foods and convenience foods. .without feeling cheated or deprived. Whenever you find yourself craving foods that are high in fat or sodium. fast foods." This is not likely to make you crave these foods especially since you are always hearing great adjectives . This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.such as "delicious" and "juicy" described about fatty foods. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . If you find that you crave convenience foods.when buying food that is good for you.as mushy. 4) Use a little negative advertising. and other foods you are trying to avoid during the next 30 days. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted.For the next 30 days. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. 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. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. 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. As soon as you are aware that you are craving the foods. You can use the same technique to make good-for-you low-fat foods seem appealing. watch out for negative words. imagine them in the worst possible light . This will make bad-for-your heart foods seem far less attractive. Advertising works by staying with you.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. cold. For example. use a little negative advertising. you will find it much easier to stick to a low-fat diet . Ask your friends and family for their dining-out horror stories. congealed. Try to do the same thing as advertisers .

Invest in parchment paper. and other temptations around. For the next 30 days. you should eat in and eat foods you have prepared yourself almost all the time. you can easily reduce how much fats and sodium goes into each meal.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. go through your home and get rid of the foods that you should be eliminating or cutting back on. If you make healthy foods more attractive and visible. but prevent fruit flies. or menus from take-out places and restaurants. While you are cleaning out your kitchen. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. You do not have to invest a lot of money for this. If these things are not in your home. try to find ways to make cooking in your kitchen more appealing. 4) Get lots of appealing heart-healthy foods into your kitchen. 3) Eat in. you are more likely to reach for them when you are hungry. as you work to lower your cholesterol. wok. 2) Make your kitchen a heart-healthy place. no-stick cooking ware. healthy foods over the next 30 days . Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation.and are less likely to cheat on your new eating plan. a rice steamer. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. If you have a deep-fryer. That way you are far more likely to reach for low-fat. When you make your meals yourself.and for life! . you are far less likely to be tempted by them. if you can. If your kitchen is an enticing place to cook. 2) Give them away to a friend or food bank. If you keep cookies. Also get rid of any fliers. Replace your foods with lowerfat or healthier alternatives. Hang up some nice curtains or at least get rid of the clutter. advertisements. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. fried foods. . you are more likely to cook at home rather than being tempted to eat out. you are more likely to turn to them when you are feeling hungry. give it away.

. If you have very high cholesterol. and pubs or we have movie nights that include take-out pizza. After a long day at work. This is especially a problem since we so often equate social times with eating . Meet friends at the gym. Most of us plan our days and our finances.5) Consider taking a heart-healthy cooking class. but we often leave eating to chance. For many of us.listen to music or watch a movie on a portable DVD player as you cook. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. Over the next 30 days. Many of us take in excess calories and fats when we eat out with others. 8) Socialize without food. Whether you get help from a roommate. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. once you learn to cook healthy and delicious meals. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. child. Plus. cooking with someone else tends to be more fun. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. make it a habit to meet friends at places that don't have food as a major entertainment. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. If you can't find someone to help you. so that there is no excuse to turn to convenience food. on hiking trails. fear is a great motivator. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week. Or. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. 7) Get help in the kitchen. Find ways to get yourself motivated to eat well for life. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. 9) Get motivated. This can make heart-healthy eating more difficult. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. You will learn many recipes and cooking tips for heart-healthy eating. and have the opportunity to spend time with others who are concerned about heart health. or spouse. coffee shops. The hard part is staying motivated to keep the diet plan up for weeks.we meet friends at restaurants. or in your home rather than in restaurants or cafes that feature rich foods. then find some way to make cooking time more fun . it can be too daunting to come up with a menu and then cook a meal from scratch.

no larger than a pack of cards. Whether it is general stress. Most of us have specific emotions and events that may make us turn to comfort food. and you will reach for these foods rather than turning to high-fat. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly." 11) Make heart-healthy food more interesting. and beside each item. sodium. 12) Figure out your eating dangers and find ways to overcome them. Post your list in your planner or other visible place so that you will see it. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. Sound too simple? Not at all. Keep low-fat yogurt and other low fat foods around for fast snacking. fruits. types of fat. Sometimes. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. milk products) should be smaller still . If you can make low-fat alternatives easier to reach for than fast food. vegetables. If your walk home from work takes you past a favorite restaurant you find hard to resist. high-sodium "fast foods. salads. and other low-fat foods are among the most convenient foods out there. On a paper. If counting fat grams. 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 . fiber. and other healthy meals easier. or meetings with your boss. Luckily. and cholesterol in each of your foods is causing you stress. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. sadness boredom. When you prepare a meal. simply make sure that most of your plate is taken up by fresh fruits and vegetables. this is very simple.10) Make heart-healthy food more convenient. The portion size of grain should be smaller and the portion size of animal proteins (meats. then you may need to find a different route home. 13) Make cholesterol-friendly eating easier. If Tuesday work meetings leave you reaching for cookies in your office desk. 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. list ways you can avoid the situation or at least make better choices when you are faced with it. list the times you are more likely to want to eat.

This will not make your cravings for less-than-healthy meals go away. but it will go a long way towards ensuring that you don't give into the cravings. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. egg yolks. If you are on a very strict low-cholesterol diet. minerals. Nor are supplements a substitute for regular exercise. as well as concentrates. or give you more energy. full-fat dairy products. inexpensive. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business.do your cooking with the olive oil. Use olive oil as your main source of fat and refuse other dressings or sauces . amino acids. skinnier. Eliminate foods such as organ meats.each day so that you get a variety. and extracts of these substances. Over the next 30 days. If you are considering supplements. this simple formula will be a snap to follow and will actually lower your cholesterol. Variety is still important because bars and powders are not always low fat. 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. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. or easily digested by all. There is no one magic pill or powder that you can take that will make you stronger. botanicals. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. you must weight the purported benefits against the potential risks . all of which are easily accessible to athletes. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Eating a variety of foods on a regular basis is the most important step toward this goal. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. constituents. lower your cholesterol by making sure that reaching for lowfat. metabolites. herbs. Supplement product labels must include the words "dietary supplement". this may not be enough. but for most people interested in lowering their cholesterol. There are thousands of supplements on the market. Supplements include vitamins. and convenience or restaurant meals entirely. heart-healthy foods is more appealing and automatic than reaching for high-fat foods.

First. For example. Don't assume that any information that you find is reliable.(and cost) before deciding to use any product. start by finding a health food store or a vitamin supplier. If a product makes claims that sound too good to be true. Quality is very important if you want to see benefits from supplementation. First off. But. In addition to this. find a good quality multi vitamin and take that as directed. quality is essential to success here. While a diet that's full of nutrient rich food should not be replaced. the claims probably are too good to be true. you are probably still missing out. How do you know how much to take? That's a trickier question. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. look for supplements that can offer weight loss benefits. you can probably find a supplement or several that can address those problems for you. There are two routes to take. it sometimes needs additional supplementation to take it to the best level it can be at. find out what type of supplements you can take for your individual needs and problems. Again. Information is key. if you have a need to lose weight. problems with gaining weight or other conditions. Another source for information is the web. These individuals can also help provide you with the information you need regarding improving your conditions. what do you take? First off. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Giving your body the nutrients that it needs to make it through the day is essential to your well being. It's like always giving your car premium gas and oil to do its job even better! . 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. make sure that you have a reliable source. But. Therefore. 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. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. even if you think that you can do this through the foods that you eat. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. If you have heart problems.

the body must use other methods to replenish ATP. including both elite athletes and untrained individuals. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. ATP. the cell can no longer contract. I can gain 5 kg of muscle in just two weeks using creatine. The energy released by breaking this bond powers the contraction of the muscle. Creatine is manufactured naturally in the body from the amino acids glycine. the bonds in the ATP molecule are split. arginine. Creatine works by increasing the water volume within your muscle cells. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. Creatine is the most popular and commonly used sports supplement available today. is the "power" that drives muscular energetics. . mainly found in red meat. Another important supplement is whey protein. Creatine is used for the resynthesis of ATP. There are several methods by which the body rebuilds ATP. turning it back to ATP. Some of which perhaps are not particularly useful. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. without oxygen. The fastest method. For the majority of the population. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Approximately 40% of the body's creatine stores are free creatine (Cr). Once CP stores within the cell are depleted.There are thousands of different supplements on on the market. and methionine. There are many different varieties of whey protein. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. This process takes place in the kidneys. yielding ADP (adenosine-diphosphate). When ATP is depleted within the cell. is through CP. while the remaining 60% is stored in form of creatine phosphate (CP). or adenosine triphosphate. I have been using multivitamin supplements and vitamin B supplements for 20 years. and pancreas. This phosphate portion bonds to the ADP. Creatine is also a very good supplement for gaining muscle mass. and replaces that amount through dietary intake and fabrication within the body. Creatine phosphate is "split" to yield the phosphate portion of the molecule. The typical male adult processes 2 grams of creatine per day. liver. When a muscle is required to contract. Creatine is a natural constituent of meat. There are several though that are very useful.

Creatine is also thought to increase the body's aerobic abilities. though. therefore the body will quickly move to other methods of replenishing ATP. the dosage is 20 grams a day for five to seven days.3 = 27 grams of creatine per day After the loading phase. this could get confusing! Not really. Experts say in the "loading phase". the formula would look like this: 1 lb divided by 2. it's recommended that you stick to 5 grams per day.03. It can also delay fatigue during repeated workouts. However. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. Many people like to take their creatine in a shake as it most often comes in the form of powder. Glutamine . the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. 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. After that.2 kg multiplied by .3 grams of creatine per kilogram of body weight. Creatine is safe for most everyone to take with the exception of people with renal issues. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. so you would require 2. allowing further capacity to regenerate ATP. you should be consuming . You can also calculate creatine dosage according to body weight and mass. Essentially. The periods are brief because the ability of a cell to store CP is limited. you must use your creatine regularly instead of sporadically for it to be effective. So if you weight 200 pounds. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. Follow along closely.Supplementation with creatine increases Cr and CP within the muscle.7 grams in the maintenance phase. In other words. In the "loading phase" which is where you begin adding creatine to your diet. 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. your weight is multiplied by . Doctors are even beginning to endorse creatine which is generally unheard of with supplements. There are two way to decide what dosage of creatine you should take.

Protein is what makes up and maintains most of the stuff in our bodies. If you want to build a ripped body. Glutamine is also thought to prevent sickness. If you have too little glutamine in your system. . and stomach tissues. Protein The importance of protein to a body builder is a no-brainer. repairs and builds muscle and can induce levels of growth hormone found in the body. you'll need both creatine and glutamine alike.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Two to three grams has been found to help symptoms of queasiness. glutamine reserves are depleted and must be replenished through supplementation. brain. Sixty percent of glutamine is found in the skeletal muscles. it usually comes in powder form. Protein has been shown to have the best effects on the body when combined with carbohydrates. It is the single most important nutrient in a body building regimen. The typical American diet provides 3.Another popular supplement among body builders is glutamine. This two to three gram dosage used post workout builds protein. Many people are choosing to supplement daily due to the long growing list of benefits. prevent sore muscles. Glutamine is a nonessential amino acid that is produced naturally by the body. Of course. Again. This includes stress that the body is under during periods of exercise. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. during times of stress. but if you really want to grow your body mass. so you'll want to take it with milk or in a shake. our body can produce more than enough. You have to have a positive nitrogen balance in order to gain muscle mass. Research shows levels of supplementation from 2 to 40 grams daily. promote healing. liver. Much of your protein will come from your diet. Over 60% of our amino acids come in the form of glutamine. However. The remainder is in the lung. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Under normal conditions. increasing protein through weight gainers or protein powders is necessary. and speed up growth hormone production. it can result in muscle loss.

so you can take it in a shake just like with other powdered supplements. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. the best time to take your protein supplement is post-workout. Many body builders take nitric oxide for a variety of reasons. especially on a diet. Whey is the best investment because of its capacity as a postworkout recovery supplement. If not. delivery of nutrients to skeletal muscle and a reduction in blood pressure. . As we said before. and olive oil. 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. low-fat milk. and increases strength along with stamina. it's good to combine your protein with some form of carbohydrate for maximum results. It often comes in pill form. It also supplies the most amino acids that bodybuilders use. a key molecule manufactured by the body. You can also add in some fruit for flavor. Combine the powder with some eggs. 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. oxygen transport. When on low-carb diets whey can function as an alternate source of energy. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. which is the muscle pump we are familiar with. Nitric oxide promotes extended ability to life weights. Nitric oxide also comes in powder form as well. when a muscle contracts and blood vessels dilate. So whey is the best protein.The best type of protein supplement on the market is whey protein because it is the highest yield. ice cream. Nitric Oxide is present for a brief moment. Whey protein is the only choice when on a diet however. As with creatine. which in turn leads to increased blood flow. Unfortunately this pump is only temporary. It also signals muscle growth. sparing hard-earned muscle protein and glutamine stores within the body. speeds recovery. 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. causes vasodilation (an expansion of the internal diameter of blood vessels). The release of nitric oxide creates surges of blood flow. and should be taken in the manufacturer's recommended dosage. Nitric Oxide. and will dissipate shortly after you complete your workout.

Ginko is great for circulation. steroids have some serious health implications when taken for reasons other than therapeutic. but they are used by body builders all over the world. They also enhance performance making a person stronger and extending their stamina. They help the body fight the ill effects of these diseases and promote healing. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. They can cause serious liver damage and even lead to liver failure. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. and low sperm count. they are illegal. However. Both of these substances are highly controversial. and in many places. a decrease in libido. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. . They are used in treating a variety of health problems including AIDS. cancer. and other serious diseases. complexion. general energy and well-being. Using the supplements mentioned you'll see some results quickly. Steroids increase testosterone production which can lead to overly aggressive behavior. especially if you use them together synergistically. That causes an enlargement of the breasts along with an increase in fatty deposits. which is known as stacking . However. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. you can take. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack.There are many other supplements. Steroids do have some advantages. 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. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. so it's good for your brain. But those are the only ones I prefer to take apart from ginko biloba. All steroids eventually change to estrogen which causes feminization in men.

They can be dangerous. Body building has long been thought of as a man's sport. 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. At these times a good sauna. Following is a list of recuperation techniques and a description of them. as well. a massage or soak in a hot pool will reduce the feelings of fatigue. perhaps it's better to cut down on the workouts and allow for your body to recuperate. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. but more and more women are getting interested in it as well.Growth hormones stimulate the elements in the body that make muscles grow. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. Even using various methods to help your body recover. They can make you bigger quicker. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. You can get huge. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. . your mind is a powerful tool and it helps you through each step of your day. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. They are naturally produced by the body. but many body builders take them to basically tell their muscles to get bigger. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. A Healthy Emotional Life As you can assume. it still takes time. You will still need to take time to rest though. MENTAL TRAINING Mind Fitness. It controls the way that you perform each action. though.

performing mental tasks and you need to be able to conquer problems effectively. you need to exercise your mind. 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. For example. Although you may be wondering just how you can control your minds fitness. 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. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. Keeping your mind active. There are many different ways that this can happen. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. your body's health is directly related. should something emotionally troubling happen to you. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen.Yet. it's anything but easy to make it through the day without dealing with some type of stress or pressure. When you are emotionally or mentally unfit. 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. you need to be fully capable of thinking clearly. The mind's health is quite an important aspect and. Emotional health is an important battle that everyone must strive to improve. there are many ways that your mind's fitness may not be the right level that it should be. there is evidence that says that you can actually push off the onset by some time if you do the right things. For this particular battle. the importance of having a healthy brain is very evident. In fact. including the simple fact that you may have to battle illnesses more often and with greater intensity. such as a death or deception. While life affects each one of us. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. First. challenged and attentive is essential to your well being and this fight. There are many various ways that you can improve your emotional state by learning how . you need to be able to effectively deal with it and then to move on. A Healthy Brain With the onset of Alzheimer's happening to more and more people. What's Healthy? For your mind to be in a healthy state. In addition. several key things must play a role. believe it or not.

too. During these times. For those that do believe in a Higher Power. you can consider them. While there isn't always a need to be religious or spiritual. but it also causes all types of physical problems for those struggling with it. Indeed. Not only does it pull you down through causing large amounts of emotional trauma. 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. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. you do all that you need to do and there's nothing limiting you. it can often play a role in the way that you see your life as well as in your emotional state of mind. the right social activity is one way to improve your emotional health. While you can't take away everything in your life that causes stress. Spiritual well being is a critical factor in maintaining your health. most people go through stages of depression. learning to effectively manage stress is important. too. Those that are spiritually fit. of course. This is a personal decision. It can lead to various health issues physically. It can help you to tackle even challenging tasks with more ease and with success. mentally unstable and unfit. . Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Where Are You Now? When it comes to determining how mentally fit you are. mental turmoil and even times when they are so stressed that they can not function properly. you may think that you have nothing to worry about. but that's not a common occurrence. and you. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. But.to react to critical situations. Believe it or not. After all. Sometimes it may be important to remove the stressors from your life.

your mind can be struggling at the same time.Yes. ask yourself these questions. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. too. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. now. . For many millions of people. 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. Improving the fitness of your mind not only improves your daily life but increases your longevity. For the most part. or are eating whenever you feel like it. it hurts to hear but just like your body goes through illness. Do you have physical pain that is not the result of an injury? This could be stress related! 2. Do you hate the life that you are leading. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. this is one of the prime reasons that they are overweight or unhealthy in their diets. While you may not want to do this. Do you struggle to make the goals that you set for yourself? 4. While food never used to be so readily available. 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. stress and angry often? What does it feel like and how intense does it get? 5. although you may not realize it. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. Be honest. 1. Yet this is a dangerous situation. To determine where you stand in mind fitness. then you should be considering the vast number of mind fitness needs you may have. It's easy to go to the food to get the satisfaction that you need. Emotional eating is eating when things go bad. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. For example. 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. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. consider this scenario that happens over the span of time. Do you feel anxiety. If you have trouble sleep.

Now. your self esteem drops. Soon. it's also one of the worst things you can do for both your physical and your mental health state. fatty lunch. You aren't any good. though. You decide you need a big. which includes emotional eating. you almost purposely make the situation worse by eating bad. As your self esteem drops. A health self esteem is one that's confident but not overly macho. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Emotional eating is one of the hardest cycles to break. you are not fitting well into your clothing. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. you didn't do the job right. yet if left intact. You can't make the right decisions. 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. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. . the pounds are creeping onto your hips. You become upset at yourself. 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.. is to recognize that there is a connection between the way that you feel and the way that you eat. you find yourself in even more problems. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Just look at you.. Incorporate as many of these things into your life as you can. In fact. Soon.these are all things that people end up saying to themselves when they are emotionally depleted.. you hate your job so much that the only thing that makes it feel better is eating something bad for you.You begin by getting stressed at work. and you'll see differences in the way that you feel and the way that you see the world. In just a bit we'll talk about some of the ways that you can have good mind fitness. You then find yourself dealing with pressure from the boss. The first step in fighting the way that food makes you feel. You are a failure. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness.

Don't assume that they will always be there when you need them. Commit to going out and having fun. work on improving them if you can and then do the best job that you can overall. Those that have people around them to support them do well in many more aspects of their lives. Those that dress well. Build A Social Network A social network is a very important to your well being. 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. Just putting on a beautiful outfit can make you feel good about yourself. Learn to take criticism positively. 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. you need to be able to say. that relationship alone will be one that you have to work on. whatever way is fun to you. both physically and mentally. Then. Getting away or even just finding time to play a board game is essential. 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 how to accept compliments and to take criticism. working through them and then letting them go. In part of that comes the fact that if you want to have family and friends you . Don't take friends for granted because they won't be there when you need them the most. This allows your mind to repair damage and it allows you to improve your network of friends. You should always strive for a lifestyle that's positive with those in your family and your friends. at least one time per week. "Hey. If you are married. Getting down on yourself because someone doesn't like the job you did isn't okay. Although challenging. take care of the way that they look and those that do things for themselves are the most confident people out there. even when you don't pay attention to them otherwise. In addition. If your boss says that the job wasn't good enough. That means taking on the challenges that come up between people.Accept those. Let's face. Relationships take time and work. its fun to have people around too! But.

. or some other thing that really brings you happiness is necessary to have. To help remedy stress. but mentally you do! For starters. getting the answers and working at it helps to improve the brain's function. by relieving stress. Asking questions. use your brain power! You don't have to do any type of exercise with your brain physically of course. it is important for you to find solutions to those problems. now you have it! You know what to do to make your lifestyle improved through these changes. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Managing Stress Its not easy job. always keep yourself learning. For starters. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. Stress affects your ability to function properly. You'll feel good about life and your social network. find an outlet. You should also use challenges to help power you through your day and your life. A hobby. It hinders you throughout your life by causing unhealthy living situations. a physical activity. there are many things that you can do. Learning new things keeps the mind active and that means health. allowing you to fend off Alzheimer's and other conditions like it. If the situations that you are in provide you with high levels of stress. You need to find something that you love to do. 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. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. physical risks and puts your entire well being at risk for emotional breakdown. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification.need to be a friend. too. Your Overall Mental Fitness Plan So. but you have to do it! Stress is one of the largest problems in health today.

1. continuous learning and through challenges of all types. If you can't think of anything. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. but feeling good about yourself is a must for overall health. There are no ifs about it. Unlike the other chapters. smoking. drinking and drugs. You probably already know the risks of what these things can do to your life. but you may not realize the extent at which it takes to improve them. Improve your brain's fitness by challenging it through new adventures. mental and emotional benefits right away. is a problem for your health and your ability to make it through the life you have. learn something new. Working on this is hard. It will cause cancer eventually in your lungs. smoking will eat away at your lungs and will cause cancer. 2. and physical fitness increases. Lifestyle Fitness. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Too Your lifestyle is the way that you live your life. 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. Improve your social network to reduce stress and to improve your quality of life. Make changes like these today and see results today. Each decision you make throughout the course of the day plays a role in your fitness. 4. Smoking. It also helps to make it through difficult times when you have someone by your side. Improve them. . Do things that are enjoyable to you. Drinking And Drugs Each of those three things. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Improve your stress levels and see physical. this one will be structured a bit different. 3. You Are What You Do. 5. Keep your self esteem positive. For example. they are not everything. Although each of these other elements that we've already talked about is very important parts of your lifestyle.

you put your life at risk and you destroy the organs in your body. Those that don't get enough sleep are not capable of performing at their best physical or mental level. You need this time for your mind to. refresh and give yourself the best chance at improving tomorrow. You will find that your health increases. It's the time that your body heals from the exertions of the day. To improve your fitness. If you are facing problems with insomnia or are struggling to get to sleep. even if it is one of the hardest things you will have to do. but the .But. your energy increases. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. 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. 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.Rest is one of the most overlooked parts of an exercise regimen. though. You kill brain cells. physical ailments hinder you more when you don't get enough sleep. It's the way that your mind works through problems. talk to your doctor about it. your stress levels DO go down and you can feel better about the life you are living. To improve your lifestyle and to extend your life. Drinking and drugs are just as bad. Sleep Do you sleep ? No. Some damage can be fixed through healing over time. Stress hurts more. Your lifestyle fitness requires that you get quality sleep each night. For one. When you quit early enough. you destroy your body slowly and methodically. others can't. It's a time to restart. They aren't able to improve the level at which they can function and they make bad mistakes. your body can repair the damage that you have done to your lungs. smoking is something that you can stop. sleep is the body's time to relax and to recoup what it's done all day. Smoking and drugs are simply a no no. then you aren't getting the right amount of sleep for health. Why is sleep so important ? There are actually several reasons. find a method to stop smoking and do it. This can only happen if you stop soon enough. you need to remove these problems from it.

What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. but if you go to bed on an empty stomach. Make sure this snack is light. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Body temperature has a huge effect on our ability to fall asleep.096. which is above the legal driving limit in most states. Just as you'd never head to the gym after drinking a few beers at your local tavern. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal.reality is it is actually a quite important principle. According to the Journal of Applied Sports Science. As your body temperature lowers. 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. During the suspended state of animation you are in. Some people disagree with this theory. Lack of sleep can have an intoxicating effect on your body. Try having some white noise in the room like a fan running. you start to feel sleepy. • Try having a light snack before bedtime. . Not only will the caffeine keep you awake. • Establish both a regular sleep cycle as well as a pre-sleep routine. You're better off waiting until the next day when your body has been given proper rest. • Don't drink a lot of fluids before sleep. your body is doing exactly what you have been asking it to do during your workouts . This will help you signal your body that it's time to think about resting. Muscle adaptation and growth often occurs at night. you should never work out after not sleeping the night before. it can distract from your ability to fall asleep. but you'll have to use the bathroom more often as well which will disturb your sleep. For starters. Working out in this state has its obvious downside. • Get at least eight hours of quality sleep per night. though. • Keep your bedroom dark and cool. your lack of muscular coordination places you at a much higher risk for injury. If you work up a sweat before trying to sleep. especially tea or coffee.

If you are having problems with sleeping. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. This is what makes you grow. and even your physical health. . there are many ways that you can overcome them. As you know. but it really can be. • Don't do stimulating things before bed such as watching television or working on a project. but it is something to make part of your overall guide to living a long. Just think of the role that money plays in your everyday life. your body's synthesis of protein increases. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Your body can recover and repair any damage you did during the day while you are at rest. A majority of growth hormones are also released when the body is in the sleep state. healthy lifestyle. 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. During a workout. Growth hormones are very important in increasing muscle mass. stress causes a wide range of health concerns for your body. your home life. but the majority of this happens while the body is at rest. growth hormones are also released. • Don't eat before bed. your marriage. Financial fitness isn't something that we'll stress for too long here. Money is one of the largest causes of stress in people every single day. Just as sleep will give you more energy. You worry about money and end up facing financial hardships that move into your work life. at least two hours beforehand.While your body is sleeping.

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.

as well as pictures of people who have made amazing transformations through a body building program. contest schedules and results. Look around you and find what works for you. Here are a few you should really check out: • www. this author depended on several of these websites for information. or network with others in social settings.Nothing can really compare to personal advice and guidance. Ask around when you are in the gym. sample workout plans. • www. The Internet is another invaluable resource for body building information. These are only a few resources you can check out as you begin your body building quest. and it will open you up to all sorts of insights into this great sport. where to find supplements. You will find a whole new world opening up around you! . and ways to prepare yourself for competition.com This site is nothing less than amazing. 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. You will find more information than you could have ever hoped for on this website including tips on nutrition.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. You will get the most information by joining their website. • www.com This is another super website where you can find tips and tricks about how to maximize your workout.bodybuilder.getbig. but it's free. In researching this book.abcbodybuilding.

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