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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
and even years off of your life when you don't take care of your machine (your body. you cut several years off the life of the car. it will last many years longer. you are shaving away days. trust me on this from a guy that used to smoke two packs of cigarrettes per day. That's what we want you to think of when you think of fitness. Well I can go on about the benefits of fitness and will do so later in this book. because it's a habit.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. But. For most. When you were learning how to do them. the entire machine works the best that it can. When the machine is neglected either in part or in the whole. all of my friends. Really. If a car. "What am I staying in shape for?" To each person. Others may be recovering from an illness or injury. Your body is designed to work as a machine. You'll learn many things that you'll be able to implement immediately to start experiencing success. this will be something different. weeks. it became something that you didn't think twice about. for example. you likely hated it. You may ask.) Fitness is about SURVIVAL. Let's make fitness fun. is well maintained for many years. everything but so long as I am still fit and strong and healthy . Others may need a certain level of fitness for their employment. for example you don't change the oil in it. it can be that simple to be healthy. but remember that fitness is something that you can get into the habit of doing which makes it easy. .That's what gives me the POWER to SUCCEED. When you were three you were probably taught to brush your teeth. Do you worry about brushing your teeth today? No. If it isn't taken care of. then. You could take all of my money. then. Fitness is an essential part of life. but when you look at this as your body. Imagine having a greatly increased sex drive. Fitness is a term that is used to help define the ability to stay in the best physical shape. then the machine won't run well and eventually won't run at all. You learned to put your clothes on. once you learned how to do it. That's costly to you. Sorry if I sound overly patronising. Fitness is not something that you have to struggle with. When each part of the machine is cared for.
you'll see that fitness can be easily mastered by you. For me it's a bit of belly fat. You'll find excuses about not doing it. You'll claim that getting fit is just too hard. chances are good that area of your body is bothering you because it's an unhealthy area. . it's an important first step. What do you see? If you are unhappy about any part of your body or training. You just can't give up what you love. That's not true. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. Don't worry. You'll dread it. but it may hurt your ego a bit to do it. In fact.such as a weight lifter adding cardio to beat belly fat. this is painless.Overcome the initial procrastination. It's just something that you do. Granted. if you have the will power to save your life by sacrificing for just a few weeks. Nevertheless. Our first goal is to determine where you stand right now. the first weeks of learning to be fit and staying healthy will be the hardest. IT WONT BE EASY AT FIRST. The same applies to experienced athletes that must alter or increase the training in a specific area . You will be sore and tired.
• 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. The higher this number is. You can find calculators for many of these available to you free of charge on the web. You need this number to be there. Its important to do this to more firmy establish and prioritise your fitness goals. For adults. You need to use them to understand exactly where you stand right now. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. the more prone to health risks you are. 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. but it needs to be in a certain range to be healthy. Ask your doctor where your blood pressure is. Experinced athletes should also do a realistic self review . • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body.Here are some questions for you beginners to ask to determine where you stand right now. this is generally 120 to 139/80 to 89. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. .this is part of the goal setting process.
if you are overweight. start by getting through these basic first steps. your lungs and even your heart are suppressed. These three things are critical elements for you to take into consideration when considering where you stand right now. In effect. . But.• Ideal Weight: In comparison to your height and body structure. the fat here is likely to be what kills you. Those that have a large midsection are the most prone to heart problems.What To Start With To get started with fitness. Those that have a larger midsection are most prone to health risks. 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 waist is important because it is the indication on your body of your potential health risk. causing difficulty for each organ there. your ideal weight is the weight that you should be. Your kidneys. Beginners . there's much more for you to consider. The fat that is here will push into your body. ideally. This is an important piece of information because of how vital it is to your health.
Set your goals. Determine what's important for you to maintain. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. and to work on first. not at your doctor's office. Ask him for measurements of your blood pressure. Meet with your doctor to talk about your overall health.1. your heart rate as well as any other important factors he may be interested in you improving. You need this to see just how unhealthy you are currently. Stand up straight. Calculate your BMI. 3. 2. suck in your gut and measure at your belly button all the way around using a tape measure. This will be your indication of your weight loss and health improvement. Do it the same time and same way every time you weigh yourself. Write them down and post them in several locations in your home. to improve on. Measure your waist. Determine that you are healthy enough physically to begin improving through diet and exercise. 5. Pull up your shirt. Get your weight. . Do this at home on a well programmed scale. It's going to come down and that will be quite rewarding! 4.
that's great! You are one step closer to being healthy. There's much to learn and improve on for most of us. For others it will be less dramatic. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. For me the impression made in the initial months was very strong because I made much progress in this time. strength etc. that will mean improving other qualities of your life. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. By understanding where you stand on these factors above. With fitness everyday is a new beginning so you can always review your progress and set new goals. or giving up some addiction or bad habits. inflamation syndrome. If you don't think that you need to lose weight. Cardio Vascular fitness level. For others. fitness is not just about weight loss. But. you need to take into consideration the fact that overall health is in fact important to improve. you can begin to improve your health. high cholesterol as well as other concerns even though they aren't technically overweight. Many people are still at risk for high blood pressure. I'll point you in the direction of improving your overall health. I got into it because I was a drug addict. Throughout this book. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . What You Will Learn So. Although many people start looking into fitness because they want to lose weight. I was very ill and thin. People with some experience under the belt will need to examine their flexibility. Therefore. that's not to say that you don't have health problems beyond that level.Now that you have this done. For many that will mean losing weight.
Its simply not true. Emotional stability is critical to overall health. General Health: First things first. but 7-9 hrs is optimal. we'll tackle what the healthy standard is.some say they only need 4-6 hrs. I know your situation. for example. smoking or drug use. While your body must be maintained as much as possible for health. we mean making sure you are emotionally and mentally fit. Namely alcohol. it doesn't do much good if you don't eat the right foods. Throughout each of these aspects. we will start there. especially of course if you are too fat. But giving up serious vices is not easy and you are well advised to get professional medical advice. isn't enough if you aren't eating the right foods even if you are losing weight. the goal is to improve your stress level. GET ENOUGH SLEEP !!! Sleep . Since your body is likely to be your largest factor impacting your life. Losing weight. though. Remember. The longest i went without sleep in the army was 5 days and 4 nights . I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. 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. Sure you can function on less or more. . 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. each aspect is just as important as the next. That means insuring that your overall life is healthy in regards to the life that you lead. With your mind fitness. I normally need 9 if I'm training and eating heavily. help you to understand where you are and then help you to get to the goals that you have. we'll teach you how to improve your life through easy. Many of you will be fighting with some bad habits. ways. Those with eating disorders can also benefit from physical conditioning.Each of these aspects is very important. Most of us need 7-9 hrs sleep everyday. When i was in the army they were very keen on sleep deprivation. I say hogwash and current medical research says the same. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. and even fun. They used to tell us alot of bull that 6 hrs is sufficient. Because each plays a role in your overall health. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. With lifestyle fitness.
give up the vices like drink and smoking. .if its unhealthy. even those things that you don't think about doing like your heart beating and your lungs breathing. get 7-9 hrs sleep every night. delivering fuel to it so that it can perform its duty. Stress and recuperation are also critically important and are covered in another section of their own. This means physically. Your body is a well designed machine. the time has come to improve the way that machine is working. Your heart pumps oxygen rich blood to each cell in your body. Not only will you feel great but you will have medical proof. Your lungs supply your heart with the necessary oxygen.So. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. In fact if you are looking at changing your body composition I dare you to do before and after shots. actually. 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. Your brain keeps everything working. I cover diet in another section because its very important. Change your diet . Each part of your body functions well because of the support that other parts play.
The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. chances are good that your heart has been affected by it. you should address these specific concerns. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. not to sit idle. That way. You cant do that without the information in your head and I cant teach you everything in just one book. What some people don't realize is why their body has developed as it has. If you don't work hard. it's important for you to know where you stand health wise. your body can't maintain a healthy muscle mass. Where Are You at? As we've mentioned. to know what level of fitness your body is in.Go to the library and read as much as you can on health and physiology. Talking to your doctor is a great place to start when it comes to determining your overall health. the same day at the same time each week. Your body is used to providing your muscles with the fuel that they need to work hard. this could be a potential problem that needs to be considered. You shouldn't skip this step. You should understand how well your body is working. your arms or anything else. it goes further than this. your neck. If you have problems with your legs. we need to address your body's ability to do what it needs to through being physically capable. What's Healthy? As we mentioned early. That means taking the measurements that we've listed. too. It would store food in fat so that when there wasn't enough food available. you need to take into consideration the vast number of measurements that we've already taken. Your muscles are necessary for functioning but they have been built to be used. too. these fat reserves could be used. Your job is to give your body what it needs to continue to perform correctly. Yet. Well back in the time of the cave man. 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. If you are overweight. Keep a log of this information so that you can see your progression. You may not physically be able to exercise . your blood pressure and your body mass index are good indications of your overall health. You should weekly weigh yourself. you can improve your overall health and then improve upon your situation by knowing how to. Your weight.
Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. But. one step at a time. As he became more popular. In the late 19th century. look at your body in other manners to determine what you can improve on. 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. it's not the permanent solution. It's a hard realization. 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. its going to improve.to a certain level. In actuality. chances are good that you aren't getting enough exercise and fitness into your life anyway. Exercise is something that some people hate and others love. He became so successful. How Can You Improve ? Improving your body means improving your body's ability to move and function. the sport of body building has been around for quite some time. coupled with the other fitness elements later throughout this book. Understanding where you are is difficult for many at first. If you aren't having any physical limitations. Its not easy thing to do 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. This competition was the basis for many . Gyms are big business. but remember your body is built to be used. the man known as the "father of bodybuilding". We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. but it will get easier. and body building supplements are at an all-time level of performance. even if you aren't overweight. that's a great sign. Even an overall fit person can often improve their body's fitness through improving their body's makeup. not to sit in a chair at a desk all day. Using your muscles and strengthening them are vital to improving health and fitness. he was credited with the invention of the first exercise equipment marketed to the masses. Again. Our overall plan to improving your body's fitness level is through exercise. pains or weight problems. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Now. personal trainers are making a tidy living helping people stay fit.
Olympia competition that remains the most popular body building contest to date. and body building equipment evolved into an effective means for working muscles in ways never thought of before. In 1970. 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. stronger. men around the world were inspired to become bigger in their physique. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. and the sport has evolved into a real competitive arena. Training techniques were improved. Of course. body building has just grown in popularity becoming almost an obsession for many people.others to follow including the Mr. nutrition was focused on more than ever. and more aggressive in their behavior. you heard of him right ? Through the years. . nothing will compare to actually getting to the gym and lifting those weights. When World War II broke out. there can be a lot to learn. but you'll need some information first. This book will guide you through some of the basics to get you started. Women have started to take an interest in honing their bodies.
Anerobics can aid the cardio system and reduce fat.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Well guess what. If done in the right way the two are complimentary. Especially with the training and recuperation. The components of physical fitness are as follows: Cardio respiratory endurance . The three things of most interest to us in biochemistry are nutrients.Exercise Physiology Lets cover some basics about physical training.can you do the splits ? Probably not. Your workout routines. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Diet also has a significant influence over biochemistry. diet. Components of Fitness Physical fitness is the ability to function effectively in physical work. Aerobics can improve muscle function and growth. The nervous sytem is quite remarkable. Nothing else. training. There is aerobic training which is best for cardio respiratory improvement and fat loss. . In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. After a while you will develop a natural sense for this. and other activities and still have enough energy left over to handle any emergencies which may arise. supplimentation and recuperation should all fit in with your optimal body routine. 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. By training. The nervous system prevents this from happening (thank heavens). then there is anerobic which is great for muscle and bone growth and strength. By balancing your training and recuperation you can optimize your biochemistry. Deeply tied in with all of this are your biocemistry and your nervous system. consider this . stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. Your body works with a natural cyclic rythym. But you can raise one leg out to the side at 90 degree's i bet (everybody can). hormones and waste products in the blood such as lactic acid. If you can do it with one. But its a nerve reflex that prevents you.
the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Appropriate training can improve these factors within the limits of each athletes potential.Muscular strength . One should strive to exercise each of the first four fitness components at least three times a week.the greatest amount of force a muscle or muscle group can exert in a single effort.the ability to move the joints (for example. sleeping. To achieve a training effect.the amount of body fat an athlete has in comparison to his total body mass. from the Olympic-caliber athlete to the weekend jogger. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Time. Regularity is also important in resting. . This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. 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. Body composition . muscle power. progressive training. Factors such as speed. reduces performance. Flexibility . Progression.and following a good diet. and negatively affects one's health. agility. Infrequent exercise can do more harm than good. Intensity. and Type. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. and eye-foot coordination are classified as components of "motor" fitness. elbow. a person must exercise often. eye-hand coordination. Muscular endurance . knee) or any group of joints through an entire. detracts from appearance. Excessive body fat detracts from the other fitness components. "FITT" Regularity. normal range of motion. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program.
with only one session each of cardiorespiratory. The acronym FITT makes it easier to remember them. at least three exercise sessions for cardio fitness. strength. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Overload. Although swimming is great exercise.you must strive to conduct 5 days of physical training per week. Recovery. Providing a variety of activities reduces boredom and increasesmotivation and progress. To be effective. Ideally. for example. Training must be geared toward specific goals. and Type. muscle endurance. A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. and flexibility should be performed each week to improve fitness levels. Another way to allow recovery is to alternate the muscle groups exercised every other day. to obtain maximum gains in muscular strength. it does not improve a 2-mile-run time as much as a running program does. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Specificity. These factors are Frequency. a program should include activities that address all the fitness components.Balance. especially when training for strength and/or muscle endurance. however. athletes should have at least three strength-training sessions per week. Thus. For example. athlets become better runners if their training emphasizes running.since overemphasizing any one of them may hurt the others. and flexibility training will not improve any of these three components. Time. goals and motivation. then I do my weight training and perform stretches between my weight exercises. time. muscle strength.Intensity. Variety. Three physical activity periods a week. . Personally I have a cardio workout at the warmup stage. You will find that you can experiment and find the optimal routine for your metabolism. For optimal results. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.
Such programs. and Friday. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. During the second week. and cardio fitness is trained on Tuesday and Thursday. 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. Wednesday. Wednesday. Wednesday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. and those that exceed 90 percent HRR can be dangerous. In the first week. if you have a hard run on Monday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. you may also choose to run on Tuesday and Thursday. INTENSITY Intensity is related to how hard one exercises. Monday. all components of fitness can be developed using a three-day-per-week schedule. Stretching exercises are done in every training session to enhance flexibility. the greater the intensity of the exercise.and Friday are devoted to cardio fitness. By training continuously in this manner. a five-day-per-week program is much better than three per week. The more energy expended per unit of time. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. 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). Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. 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. it is the factor many units ignore.With some planning. However. For example. and Tuesday and Thursday are devoted to muscle endurance and strength. when coupled with good nutrition. will help keep you super fit. Unfortunately. However. . Depending on the time available for each session and the way training sessions are conducted. and Friday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. The following training program serves as an example.
A athlete determines his estimated maximum heart rate by subtracting his age from 220.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). . he can determine which percentage of HRR is a good starting point for him. if he is in poor shape. 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. and. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. resting heart rate.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). With this information. By determining one's maximum heart rate.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. If a athlete knows his general level of cardio vascular fitness. graphic$$$$$$ Percent MHR Method With this method. One's ability to monitor the heart rate is the key to success in cr training. a person who is in poor shape should exercise at 70 percent of his MHR. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. one can be sure that the intensity is enough to improve his cardio fitness level. if he is in relatively good shape. if he is in reasonably good shape. To compensate for this. a 20. one must compensate for its built-in weakness. at 60 percent HRR. he could start at 85 percent of his HRR. an appropriate THR or intensity can be prescribed. For example. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. and relative conditioning level. A person using this method may exercise at an intensity which is not high enough to cause a training effect. As a result. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. at 70 percent HRR. and. if he is in excellent physical condition. the THR is figured using the estimated maximal heart rate. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. at 90 percent MHR. at 80 percent MHR. if he is in excellent shape. For example. Thus. graphic$$$$$$ When using the MHR method.
70 and 131 is 91. muscles. As shown. and immediately after exercising. In this case.7 is added to the RHR of 69. or maintain. the athlete should monitor his heart rate. the athlete should get a count of 27 beats (161/6= 26. Before anyone begins aerobic training.7 results.) Yet another way is to place the hand over the heart and count the number ofheart beats.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. an adequate level of fitness.70) before it is multiplied by the HRR.) During aerobic exercise. In summary. a THR of 160. To determine the RHR. as in the example. the body will usually have reached a "Steady State" after five minutes of exercise.7 BPM is rounded off to give a THR of 161 BPM. (See Figure 2-lB. or to see if one is within the THR during and right after exercise. (See Figure 2-1 C. During the 10. the percentage (70 percent in this example) is converted to the decimal form (0. Exercising at any lower percentage of HRR does not give the heart. The result is then added to the resting heart rate (RHR) to get the THR. When 91. This will let him determine if his training intensity is high enough to improve his cr fitness level. and lungs an adequate training stimulus. then multiply this by six to get his heart rate for one minute. (See Figure 2-1A. use the THR of 161 BPM figured above. Thus. At this time. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. place the tip of the third finger lightly over one of the carotid arteries in the neck. 160.83 or 27) if he is exercising at the right intensity. These arteries are located to the left and right of the Adam's apple.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. the value is rounded off to the nearest whole number.second period. the product obtained by multiplying 0. he should know his THR (the heart rate at which he needs to exercise to get a training effect). He should count his pulse for 10 seconds. . particularly if they cannot find more than 20 minutes for cr exercise. he must exercise harder to increase his pulse to the THR. and the heart rate will have leveled off. When the calculations produce a fraction of a heart beat. For example. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.7. If his pulse rate is below the THR.
In this type of training. during aerobic 70 percent HRR. since one missed beat during the 10-second count." This method relies on how difficult the exercise seems to be. Here are some tips for you to get in aerobic training. the athlete must train for at least 20 to 30 minutes at his THR. the less intense the activity. or duration.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. . talk to your doctor. he should do it five minutes into the workout. For example. He should count as accurately as possible. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. To find out if you have any limitations. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. an athlete can easily find his own THR just by knowing his age and general fitness level. The more intense the activity. If not. TYPE First we will discuss aerobic training. • Start with basic aerobics and work up as your tolerance increases. Using this figure. To improve cr fitness. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. gives an error of six BPM. multiplied by six. your body will work to improve its function by improving how much work your heart can do. If he takes only one pulse check. then start with a basic program. TIME Time. Walking is a great place to start. refers to how long one exercises.If his pulse is abovethe THR. Another way to gauge exercise intensity is "perceived exertion. the longer the required duration. a 40-year-old athlete with a low fitness level should. It is inversely related to intensity. the shorter the time needed to produce or maintain a training effect. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. He should check his exercise and post exercise pulse rate at least once each workout. A athlete who maintains his THR throughout a 20.
-Basketball (full court). . SECONDARY (Done with partners or opponents of equal or greater ability.Running.Stair climbing. . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . .Bicycling (road/street). .Skiing (cross-country). elliptical machines.Rowing. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. as soon as your body allows for it. . .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. and other physical activities are perfect for aerobics.) -Racquetball (singles). • Move on to more aerobic style exercises. . Your goal is to start with 10 minutes of continuous aerobics three times a week. bike riding.Bicycling (stationary). They must also be of sufficient duration and intensity (60 to 90 percent HRR). -Tennis (singles). You should try to increase this to 30 minutes three times per week. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. .Swimming.Rope skipping. .Exercising to music. though.Walking (vigorous). . running. . playing your favorite sport. . Swimming.Road marching.Jogging. -Handball (singles).
Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. Proper warm-up and cool-down. and legs. and. Some athletes may need instruction to improve their running ability. INTERVAL TRAINING Interval training also works the cardiorespiratory system. the faster the arm action. help prevent injuries. (cross-body arm movements waste energy. The elbows are bent so the forearms are relaxed and held loosely at waist level. 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. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. Every activity has its drawbacks and you must weigh the advantages and disadvantages. but can also be a major cause of injuries. I prefer the rowing machine as It can avoid injuries associated with running. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. knees. ankles. Besides learning running techniques. However. A well-conditioned athlete can run five to six times a week. 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. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. he should do two things: 1) gradually buildup to running that frequently. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. athletes need information on ways to prevent running injuries. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . The faster the run. The arms swing naturally from front to rear in straight lines.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness.) The toes point straight ahead. to do this safely. The most common injuries result from running and occur to the feet. and the feet strike on the heel and push off at the big toe.
Determine (or estimate) the actual 1-mile-race pace. swimming. 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. therefore. rowing.relatively short time and increase his running speed. This type of intermittent training can also be used with activities such as cycling.) Step 3. 56 seconds (1:56) for each 440-yard run. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. The athlete's 2-mile-run time is 16:00 minutes. will be 3 minutes. twice the length of the work-interval periods. Using the time from Step 1. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. Recovery periods. In this way. Step 2. and his estimated pace for 1 mile is one half of this or 8:00 minutes. 2.) Thus. In interval training. 52 seconds long (1:56 + 1:56 = 3:52). the pace for an interval training workout is calculated as follows: Step 1. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. (8:00 minutes/4 = 2:00 minutes per 440 yards.1 to 4 seconds = 1:59 to 1:56.mile run time. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. He does this repeatedly with periods of recovery placed between periods of fast running. 56 seconds to 1 minute. If a athlete's actual 1-mile-race time is not known. . Using the work-interval time for each 440-yard lap from Step 3. Using a 2-mile-run time of 1600 minutes as an example. 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. These recovery periods. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. bicycling. 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. the energy systems used are allowed to recover. hiking. (2:00 minutes . each 440-yard lap should be run in 1 munute.
refer to Table 2-1. If he responds well. he should do it once a week. Because of the intense nature of interval training. FARTLEK TRAINING In Fartlek training. there are two seconds of recovery. with at least one recovery day in between. After a athlete has reached a good cardio vascular fitness level using the THR method. the heart rate usually falls to around 120 to 140 beats per minute. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. During the recovery interval. 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. It shows common 1 -mile times and the corresponding 440-yard times. his recovery is quicker. As with any other new training method. the athlete varies the intensity (speed) of the running during the . during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. Follow each 440-yard run done in 1 minute. At first. He may also do recovery workouts of easy jogging on off days. As with any workout. another type of cardio vascular training sometimes called speed play. 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. For each second of work. 2. the workto. 3:52).This can be done on a 440-yard track(about 400 meters) as follows: 1.rest ratio is 1:2. he should be ready for interval training. Because the heart rate is not the major concern during interval training. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. he may do it twice a week at the most. interval training should be introduced into his training program gradually and progressively. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. As the athlete becomes more conditioned. monitoring THR and using it as a training guide is not necessary. 56 secons by an easy jog of 440 yards for recovery. Thus. As a result.
This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. At this time he recovers by jogging at an easy pace. or on any other irregular terrain. When ready. Those who add non-running activities to their training may not improve running ability as a consequence. In such cases. The unit is divided into ability groups using 2-mile-run times.workout. many runners prefer Fartlek training to interval training. over hills. he starts with very slow jogging. the distance should be one mile or less. At first. athletes should start slowly and progress gradually. It can be used as both a physical conditioning activity and a competitive event. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. through woods. It consists of running a certain distance on a course laid out across fields. and the running is not done on a track. However. In Fartlek training. depending on the terrain and fitness level. Their drawback is that they require special equipment and facilities that are not always available. For these reasons. As with all exercise. he runs hard for a few minutes until he feels the need to slow down. It should then be gradually increased to four miles. they may use other activities as supplements or alternatives. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Instead of running at a constant speed. neither the running nor recovery interval is timed. The object is to cover the distance in the shortest time. Each group starts its run at the same time. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. The speed and distance can be increased gradually as the athletes' conditioning improves. bicycling. Alternate Forms of Aerobic Exercise Some athletes cannot run. Swimming. the athlete varies the intensity (speed) of the running throughout the workout. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. and they can accommodate large numbers of athletes. Cross-country runs have several advantages: they provide variety in physical fitness training. .
adjust the intensity. tread water. Non-swimmers can run in waist-to chest-deep water. athletes will help to ensure that they are working at the proper intensity. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. rope jumping.g. walking. he should stop to check his pulse. The swimmer should start slowly with a restful stroke. Partial support of body weight by the water. Thus. if needed. cycling. which minimizes lower body stress in overweight athletes. etc. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. in swimming.SWIMMING Swimming is a good alternative to running. Together these activities combine walking and running with moderate resistance work for the upper body. compare it with his THR and. CYCLING . After five minutes. the heart does not beat as fast as when doing the other types of exercise at the same work rate. Some advantages of swimming include the following: Involvement of all the major musclegroups. This is because. in order to effectively train the cardio vascular system during swimming. Compared with all the other modes of aerobic exercise presented in this manual (e. They can also do calisthenics in the water. and do pool-side kicking for an excellent aerobic workout. By modifying their THRs in this manner while swimming. one's THR should be lower than while doing the other forms of aerobic exercise. Body position that enhances the blood's return to the heart. a athlete should set his THR about 10 bpm lower than while running.. For injured athletes. cross-country skiing. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. running. For example.) in swimming alone. It is used to supplement running and develop upper body endurance and limited strength.
a athlete recovery at low speed and/or low should set his THR at resistance. it will not produce any significant cardio vascular conditioning. athletes can bicycle outdoors or on a stationary cycling machine indoors. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. A simple way to increase walking speed is to carry the arms the same way as in running. adding hill Cycling should be work. and causes few injuries. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). With this technique the athlete has a shorter arm swing and takes steps at a faster rate. Dis. He can increase the intensity by adding hills or stairs. However. and increasing velocity. After about three months. The heart rate should be monitored to determine the intensity. he should walk 45 to 60 minutes at a faster pace. . requires no equipment. It is enjoyable. the athlete can vary the speed and resistance and use periods of active For swimming. As the walker's fitness increases.Cycling is an excellent exercise for developing cardio fitness. 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. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. Athletes can alter the cycling intensity by changing gears.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. unless walking is done for a long time at the correct intensity. WALKING Walking is another way to develop cardiorespiratory fitness. For interval training. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. even the most unfit athletes should reach a level of conditioning that lets them move into a running program.
with skis. Rope jumping. and in parks and forests. Some runners use it as a substitute for running during bad weather. one form or another of crosscountry skiing can be done almost anywhere . It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination.on country roads. endurance. may be done almost anywhere. Equipment is reasonably priced. and the intensity may be varied as in running. when doubled and stood on. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. these . and the frequency and duration of rest periods. and racquetball) involve bursts of intense activity for short periods. They should attain and maintain their THR to ensure a training effect. and poles often obtainable from the outdoor recreation services. A beginner should select a jump rope that. The action is similar to that used in brisk walking. open fields. Some of movement of the arms the highest levels of aerobic fitness and legs. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Although some regions lack snow. and is not affected by weather. squash. golf courses. Cross-country skiing is easy to learn. boots. reaches to the armpits. is easily learned. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. developing ever measured have been found in muscular and cr cross-country skiers. However. The work load is determined by the difficulty of terrain. the pace. and the time spent jumping should be increased as the fitness level improves.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. however. It requires little equipment. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities.
MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. hops. There is no prerequisite skill. and it can be totally individualized to every fitness level by varying the frequency. jumps. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. It is a motivating. . intensity. If strengthening exercises are included. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. they may be an adequate substitute for lowlevel aerobic training. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. Although muscular endurance and strength are separate fitness components. If played vigorously each day. challenging activity that combines exercise and rhythmic movements. Because running increases endurance. In addition to cardiorespiratory fitness. but the reverse is not necessarily true. Progressively working against resistance will produce gains in both of these components. One can move to various tempos while jogging or doing jumping jacks. the workout addresses every component of fitness. or many other calisthenics. Warm-up and cooldown stretches should be included in the aerobic workout. it helps improve performance in racket sports. they are closely related. 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. and duration. bodybuilding athletes need a high level of muscular endurance and strength.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense.
while not precisely controlling the speed of movement. you do want to develop lean muscles that are strong and therefore healthy. allowing you to lose weight faster. and the lifting of weights. as when pushing against a wall. you will be able to move flabby muscles and fat into lean muscles. But. Muscles that are strong are less likely to become injured. Now. affect it by varying the resistance throughout the range of motion. Strength training is essential because it allows you to improve the way that your body works. They are able to be used easier. Muscular Contractions Isometric. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. for example. too. Force is produced with no change in the angle of the joint.Strength Training Along with aerobic training. Isometric contraction produces contraction but no movement. You don't have to have bulging muscles. sit-ups. at 180 degrees per second. you also need to consider adding strength training to your workout. There are other resistance-training machines which. movements or even in accidents. strength training is a very essential aspect of making sure that happens. To achieve a constant speed of movement. you don't have to be a body builder here. . with less likelihood of being strained or hurt through your daily exercises. Common examples are push-ups. With strength training. This requires the use of isokinetic machines. Isokinetic contraction causes the angle at the joint to change at a constant rate. isotonic. Muscle burns through fat faster. Isotonic contraction causes a joint to move through a range of motion against a constant resistance.If you need to lose some weight. They are described here.
This greater overload. To understand the principle of overload. For example. makes the muscle and connective tissue more susceptible to damage. it adapts by becoming stronger. The nature of the eccentric contraction. Exercise a joint and its associated muscles through its complete . the overload must be applied thoughout the full range of motion.the concentric or "positive" phase and the eccentric or "negative" phase. Actually. This is a concentric (positive) contraction. may produce greater strength gains. the biceps are shortening. In the concentric phase (shortening) the muscle contracts. isotonic. As a result. During the lowering phase of the curl the biceps are lengthening. whether by isometric. however. When a muscle is overloaded. it is important to know the following strength-training terms: Full range of motion. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. Each type of contraction has advantages and disadvantages. the muscle may be able to handle more of an overload eccentrically. or isokinetic contractions. in return. so there is more muscle soreness following eccentric work. To obtain optimal gains.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. This is an eccentric (negative) contraction. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. while in the eccentric phase (elongation) the muscle returns to its normal length. and each will result in strength gains if done properly. Isotonic and isokinetic contractions have two specific phases . on the upward phase of the biceps curl.
Set This is a series of repetitions done without rest. Muscle Failure This is the inability of a person to do another correct repetition in a set. one repetition has been completed. Repetition When an exercise has progressed through one complete range of motion and back to the beginning.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. isotonic. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). it adapts by becoming stronger. When a muscle is overloaded by isometric. . This is crucial to strength development. or isokinetic contractions. Similarly. A 10-RM is the maximum weight one can lift correctly 10 times. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions.
and variety. If one cannot do at least three repetitions of an exercise. the weight selected should be heavier and the RM will also be different.) A better and easier method is the repetition maximum (RM) method. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. For example. progression. In other words. (For example.70 = 140 pounds] to get 70 percent of the 1 -RM. the muscle must be overloaded. These principles are overload. an effective range is a 3-7 RM. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly.Principles of Muscular Training To have a good exercise program. if a athlete's 1 -RM is 200 pounds. specificity. to develop both muscle endurance and strength. to achieve enough overload. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. The weight should also not be too heavy. balance. The weight should be heavy enough so that. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. after doing from 8 to 12 repetitions. . recovery. the resistance is too great and should be reduced. However. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. regularity. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. For a muscle to increase in strength. OVERLOAD The overload principle is the basis for all exercise training programs. For example. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. he momentarily cannot correctly do another repetition. The exerciser finds and uses that weight which lets him do the correct number of repetitions. multiply 200 pounds by 70 percent [200 X 0. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. the seven principles of exercise must be applied to all muscular endurance and strength training. Although the greatest improvements seem to come from resistances of about 6-RM. This weight is the 8-12 RM for that exercise. This weight is the 3-7 RM for that exercise.
To develop muscular endurance. it adapts by becoming stronger and/or by improving its endurance.Increasing the number of sets. when an athlete trains with a 25-RM weight. .Athletes who are just beginning a resistance-training program should not start with heavy weights. When a athlete can correctly do the upper limit of repetitions for . To optimize a athlete's performance. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. With continued training.Increasing the number of repetitions per set. the greater will be the improvement in muscle endurance and the smaller the gains in strength.Using any combination of the above. Whichever RM range is selected. For example. However. This is his 12+ repetition maximum (12+ RM).Increasing the speed of movement in the concentric phase. . PROGRESSION When an overload is applied to a muscle.) . .Reducing the rest time between sets. his RM should be determined from an analysis of the critical tasks of his sport. the greater the number of repetitions per set. If the workload is not progressively increased to keep pace with newly won strength. but the gain in strength will not be as great. most athletes will benefit most from a resistance training program with an 8-12 RM. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. there will be no further gains. gains in muscular endurance will be greater than when using a 15-RM weight. the athlete must always strive to overload his muscles. An overload may be achieved by any of the following methods: .Increasing the resistance. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. . (Good form is more important than the speed of movement. The key to overloading a muscle is to make that muscle exercise harder than it normally does.
the principle of regularity is violated and gains in strength are minimal. but three workouts per week are best for optimal gains. if his plan is to do 12 repetitions in the bench press. He continues to work with that weight until he can complete all eight repetitions in each set. These groups can be identified by doing a simple assessment. he ensures maximum carryover value to his chosen sports. To improve his muscular endurance and strength. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. Exercise must be done regularly to produce a training effect. it is usually time to increase the resistance. in a given task. The principle of regularity also applies to the exercises for individual muscle groups. then increases the resistance by no more than 10 percent. If the athlete's performance of a task is not adequate or if he wishes to improve. he feels the muscles on each side of the joints where motion occurs. RECOVERY . Sporadic exercise may do more harm than good. In a multi-set routine. He should continue with that weight until he can do 12 repetitions correctly. REGULARITY Exercise must be done regularly to produce a training effect. if his goal is to do three sets of eight repetitions of an exercise.12 RM). athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. the athlete must do resistance movements that are as similar as possible to those of doing the task. He then should increase the weight by about 5 percent but no more than 10 percent. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. strength training for the identified muscle(s) will be beneficial. at the same time. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. this upper limit should be 12 repetitions. The athlete slowly does work-related movements he wants to improve and. For most athletes. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. A athlete can work out three times a week.the set without reaching muscle failure. For example. In this way. but when different muscle groups are exercised at each workout.
This is because when you train the primary muscle groups you also train the secondary ones. There are also secondary muscle groups. You can move on to a four day routine. so that the same muscle or muscle group is not exercised on consecutive days. and Saturday. . you may train your legs. on the intensity of the workout. It's important to note that when training the primary muscle groups. you will be training your shoulders and arms to some extent as well as the chest. For example. and it's okay to work out all three muscle groups in each workout. Someone at beginners level should work out all three main muscle groups. when doing bench press. So for example. the legs. Wednesday. then you simply repeat the sequence once again. The muscles must be allowed sufficient recovery time to adapt. The chest. the recovery time between sets should be 30 to 180 seconds. and Friday and the upper body muscles on Tuesday. at this level. and it is possible to have more than one day off or to put the rest days in between which ever days suit. Beyond this basic level of training. Sample workout routines are provided for someone at this level of training. There should be at least a 48-hour recovery period between workouts for the same muscle groups. the primary muscle groups should always be trained first in the workout. Thursday.the neck and the midsection. I recommend that you remain at this level for at least three months. but they should allow at least one days recovery and between workout days. The recovery time between different exercises and sets depends. MUSCLE GROUPS There are three main muscle groups. Strength training can be done every day only if the exercised muscle groups are rotated. the arms. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. in part. For beginners. the legs can be trained with weights on Monday. Normally. Consecutive days of hard resistance training for the same muscle group can be detrimental. 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. the upper back and the thighs. For example. When exercising in this fasion. Following this you would have a day off. you're also training secondary muscle groups at the same time. you begin training different sections of your body in each workout.There should be at least a 48-hour recovery period between workouts for the same muscle group. Recovery is also important within a workout.
followed by the muscles of the upper back and chest. as a result. This technique helps ensure good strength balance between opposing muscle groups which may. while activating the opposing muscle results in the opposite. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. Personally. Examples of these workouts are given later. 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. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. If curls are done first.Beyond the four-day routine are five and six day routines. If you go for a run on one day. When planning a training session. do not hesitate to take a rest and spend some time recuperating. follow an overhead press with a lat pull-down exercise. If you do use too much weight. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). The latissimus dorsi muscles will not be overloaded and. you can train your upper body. movement. For example. When you are ready for a day off. It's always important to judge by the feeling in your muscles and your general energy level. As a result. BALANCE When developing a strength training program. they may not benefit very much from the workout. reduce the risk of injury. For example. . Sequence the program to exercise the larger muscle groups first. For this reason. 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. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. Activating one muscle results in a pulling motion. Split routines can also be used to integrate cardio training with weight training. for example then the following day. then the smaller muscIes. or pushing. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. But training at this level is not recommended for basic or intermediate level athletes. It is important to do exercises that work all the major muscle groups in both the upper and lower body. in turn. I have seen this happen many many time's. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. There's little point in exercising at all if you only intend to do it for three months. Most muscles are organized into opposing pairs.
Using different equipment. namely. both should know how to use the equipment and the proper spotting technique for each exercise. Breathing should be constant during exercise. and they may also produce better results.then the arms. and neck. A poorly designed strength. The weight lifter should always do weight training with a partner. However. Correct breathing is another safety factor in strength training. To ensure safety and the best results. There are also other factors to consider. 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. As a general rule. Each athlete must understand how to do each lift correctly before he starts his strength training program. low back. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. The athlete should never hold his breath. The athlete should periodically substitute different exercises for a given muscle group(s). abdominal. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . changing the exercises.training program can be very boring. he can do squats with a barbell instead of leg presses on a weight machine. Lifting too much weight forces a compromise in form and may lead to injury. improvement will occur. who can observe his performance as he exercises. exercise selection. he can switch to partner-resisted exercises or another form of resistance training. and phases of conditioning. when in the field). safety. and altering the volume and intensity are good ways to add variety. A natural tendency in strength training is to see how much weight one can lift. or spotter. As long as all muscle groups are exercised at the proper intensity. For example. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. as this can cause dizziness and even loss of consciousness. Also. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. for variety or due to necessity (for example.
EXERCISE SELECTION When beginning a resistance-training program. They should include those for the muscles of the leg. although an effective exercise. On the other hand. For example. These exercises will be detailed in a following section. especially beginners. however. and so forth. and not for . most of the exercises in the program should be "multi-joint" exercises. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. The exercise should provide movement at more than one joint. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. but are good for developing strength. an exercise like concentration curls for the biceps muscles of the upper arm. the pull-down exercise produces motion at both the shoulder and elbow joints. Usually eight wellchosen exercises will serve as a good starting point. Also. only involves the elbow joint. This is because the exercises have been selected purely for for their strength properties. For most people. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups.the floor. shoulders. This will help him train a greater number of muscles in a given time. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. For example. and inhale during the negative (eccentric) phase as the weight returns toward the floor. increasing strength is only secondary to someone that is serious about body building. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. The concentration curl. only works the arm flexor muscles. low back. Power lifting is probably safer than an Olympic lifting.
he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. he should use progressively heavier weights. because the beginner must concentrate at first on learning the proper form for each exercise. the weight must be reduced. Several different circuit training routines will be given in this book. Also less rest is taken between sets during the workout. P. if he can do more than 12. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. Circuit training is done with lighter weights. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. he should increase the weight until he can again do only 8 to 12 repetitions. By the end of the second week (4 to 6 workouts). the weight should be increased. During the second week. During this phase. If he can do only seven repetitions of an exercise. H. A training is one particular form of circuit training.any traditional reason. This is very important. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. joints. . and ligaments. and with higher repetitions usually between 12 and 20 reps. and maintenance. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. Power lifting exercises will also be explained in detail in their own section. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. conditioning. When he can do more than 12 repetitions of any exercise.
is required to reach and maintain peak fitness levels. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. throughout his life. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. The use of timed sets. he does not need to do more than one set per exercise. Although training three times a week for muscle endurance and strength gives the best results. Instead. however. As time goes on and he progresses. 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. If he stops making progress with one set of 8 to 12 repetitions per exercise. More frequent training. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. The exercise period. . unlike exercises performed in cadence or for a specific number of repetitions. recovery period. After an appropriate period of rest. a second. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. It does not hold back the more capable performer by restricting the number of repetitions he may do. and so on.This usually involves an increase in weight of about five percent. Three sets per exercise is the maximum most athletes will ever need to do. As with aerobic training. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. ideally. the maintenance phase is used to maintain that level. Maintenance Phase Once the athlete reaches a high level of fitness. As long as he continues to progress and get stronger. The maintenance phase should be continued throughout his career and. The emphasis in this phase is no longer on progression but on retention. third. set of that exercise is done in an equal or lesser time period. This process continues indefinitely. one can maintain them by training the major muscle groups properly one or two times a week. 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.
In this way. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. and vice versa. here is a very time-efficient way of conducting push-up/sit-up improvement. This having been said. the difficulty of the activity can be increased. different types of push-ups (regular. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. Thus. At the same time. This ensures continued gains and minimizes boredom. it reduces the amount of time and work that must be devoted to push-ups and sit-ups.5 minutes. do timed sets to improve push-up and sit-up performance. or give priority to. Below. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. The 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. For this reason. Then. a muscle endurance or strength training workout should not be designed to work exclusively. To add variety and increase the overall effectiveness of the activity. by increasing the number of timed sets performed. those muscle groups worked by the sit-up or pushup event. and so forth) and sit-ups (regular. This is because the muscles worked by those two exercises will already be pre-exhausted. when a athlete performs a workout geared to develop muscle endurance and strength. abdominal twists. several of these will be given. As the athletes' levels of fitness improve. Thus. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. Following this sequence ensures that all major muscles are worked. and so forth) can be done. First. and to be assured that all emergencies can be met. close-hand. as a general rule. or by any combination of these. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. This is done by lengthening the time period of any or all timed sets. When . a training regimen which exercises all be developed and followed. by decreasing any rest period between timed sets. the best procedure to follow when doing a resistance exercise is as follows. perform a workout to strengthen all of the body's major muscles. feet-elevated. abdominal curls.Timed sets can be applied to improving athlete's sit-up and push-up performance. To meet this goal. wide-hand.
or vice versa. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. this program may overwork some muscle groups. However. The exercises should be done in the order presented. an athlete may reach temporary muscle failure at any time before the set is over. It is a good program for beginners and for those whose time is limited. several timed sets of push-ups can be done followed by several sets of situps. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. and biceps curl. for the beginner. Thus. If this happens. During a timed set of push-ups. Finally. In the same way. and their primary action. rest intervals must be placed between timed sets. It has some duplication with respect to the lat pulldown. This applies when doing each timed set. The beginning weight-training program will work most of the important. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. Major Muscle Groups In designing a workout it is important to know the major muscle groups. When using timed sets for push-up and sit-up improvement. For example. To ensure a good. and make adjustments accordingly. the times listed in the chart above may prove to be too long or too short for some athletes. graphic 3-6@@@@@@ . With this approach. balanced workout. because of the nature of the situp. where they are located. pay attention to how the athletes are responding. as in any endeavor. he should immediately drop to his knees and continue doing modified push-ups on his knees. major muscle groups. This program also includes exercises to strengthen the neck muscles.performing this type of workout. For example. for the more advanced lifter. athletes can before doing the other. athletes must set goals for themselves.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups.
lunge. or with the correct equipment training alone is OK too. • Consider working with a physical trainer. . Do not twist. This small investment of time and money will allow you to improve your overall muscle mass faster. With strength training. 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. Begin from a fully extended. and inhale during the eccentric (negative) phase. then the smaller ones. and return the weight to the starting position in a controlled manner during the eccentric phase. This can cause serious injury. and more effectively. • Change up the exercises that you do so that the process is easy and fun. Accelerate the weight through the concentric phase of contraction. 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. and end the concentric phase in a fully contracted position. Again. Perform all exercises through their full range of motion. the intensity of the workout. and safety. Otherwise you can have a training partner to help with spotting. Exercise the large muscle groups first. Always use strict form. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. or arch the body.Here are some tips for exercising through strength training. You'll enjoy it and you'll see improvement in the tone of your body quickly. relaxed position (prestretched). This helps to increase motivation. lurch. Always breathe when lifting. you should add in ten minutes per day three times per week at least. • Work with a low amount of weight first.
Pull-ups. sandbags. Train the whole body. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. three times a week. Alternate pulling and pushing exercises. As with all training.Allow at least 48 hours of recovery between workouts. . cool down. there are limits to the type of training that can be done. However. Progress slowly. or partners. For example. to progressively overload his muscles. and single-leg squats are examples of exercises which use a person's body weight. Sandbags may seem unusual but have some advantages. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. The weight of the bags can be varied depending on the amount of fill. Exercise Programs When developing strength programs for people. Concentrating on weak areas is all right. All that is required is for the athlete. The availability of facilities may vary. pushups. They can improve an untrained athlete's level of strength. Ensure that every training program is balanced. the result is largely the same. safety is a critical factor. athletes should warm up. the development of strength does not require expensive equipment. dips. Although many towns have excellent strength-training facilities. Never increase the resistance used by more than 10 percent at a time. and follow the principles of exercise previously outlined. not just specific areas. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. it is unreasonable to expect that all folks can use them on a regular basis. follow triceps extensions with biceps curls. but the rest of the body must also be trained. situps. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. to let the body recover and help prevent over training and injury. Sandbag exercises are very effective in strength-training circuits. but not more than 96 hours. Whether the training uses expensive machines.
Workouts are designed to focus on certain muscle categories. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. and rest. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. the negative part of each exercise should take at least as long to complete as the positive part. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Weight training uses a variety of specialized equipment designed to target specific muscle . weight training. increased caloric intake. They must communicate with each other to ensure that neither too much nor too little resistance is applied. The longer the partners work together. It uses the force of gravity to oppose the force generated by muscles through contraction. Weight training develops both strength as well as the size of skeletal muscles. The speed of movement for PREs should always be slowand controlled. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. and foods are consumed with the intention to build the body's metabolism and increase mass. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. the second half of each repetition as the exerciser returns to the starting position). It is achieved through muscle conditioning. Following are descriptions and illustrations of several PREs. As a general rule. More than one exercise per muscle group may be used. the more effective they should become in providing the proper resistance for each exercise. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. This section will focus on weight training for body builders.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques.
If you want to undertake it yourself. we'll define some common exercises for clarification. sets. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Building up slowly allows muscles to develop appropriate strengths relative to each other. If you are a beginner at weight training. size. While they are not exactly the same. I find I can concentrate better working out by myself.groups and movements. tempo. EXERCISES . pulleys. and weight depends upon the desires of the body builder. Another form of weight training is resistance training. The basic principles of weight training are pretty much the same as those of strength training. dumbbells. You need to build up your strength and over-working your muscles can cause more harm than good. or shape. you risk muscle injury which could hinder your progress. exercise types. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Some people refer to weight training as strength training. sets. Strength training focuses on increasing muscular strength and size. It involves a manipulation of the numbers of reps. 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. Some of your muscles might be naturally stronger than others. endurance. When your muscles are resisting a weight. and weight moved to cause desired increases in strength. exercises. the overall tone of that muscle will grow over time. Most gyms offer the services of a personal trainer that comes with the membership fee. they are both similar to each other. The specific combination of reps. Different weights will give different types of resistance. Weight training is one type of strength training using weights as the primary force to build muscle mass. First. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Equipment used in weight training include barbells. Personally I have never used a personal trainer or even a training partner. These trainers can suggest specific workouts for you to begin with. If you don't use good form in weight training. you should not just "jump right in". Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.
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
seated or standing or with 2 dumbbells and your palms facing in. Press bar overhead to arm's length. they will have many specialty machines that will work specific parts of your body. 2 dumbbells. . Stand with your legs about shoulder width apart and lift the barbell to your chest. The exercises listed above can be done either in a gym or in your home. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. front dumbell raise Standing Military Press For this exercise. military raise. Press the bar to arm's length over your head. let's look at a couple of sample workouts. you will use a barbell. Employees at the gym can help you with proper use of the machines. side dumbell raise. shoulders military press. This can also be done with straight bar. front barbell raise. Return to the starting position. Lock your legs and hips and keep your elbows in slightly under the bar. If you are going to join a gym. Now that you know what exercises to do. Keep your upper arms close to your head.Hold a barbell with hands a little closer together than shoulder width. Lie on an incline bench and position your head at the top. dumbell press. This exercise can also be performed with dumbbells or seated on a weight bench.
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.
Don't cheat by leaning forward or backward. depending on what you want to work most. Don't swing! Front Dumbbell Raise . Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders.
but not quite locked. . lower the weight while simultaneously lifting the weight in your right hand. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Make sure you are lifting the dumbbells up rather than swinging them up. Your feet should be about shoulder width apart. palms facing backward. so that both arms are in motion at the same time. Don't lean forward while doing this either or you risk injury to your back. controlled motion. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. With a smooth. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Hold a dumbbell in each hand with your palms turned toward your body. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them back down to your side again. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side.Stand with a dumbbell in each hand.
. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Reach down and pick up a dumbbell with your right hand. Before starting. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Droop your shoulders down as far as possible. Your back should be flat and almost parallel with the floor. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Concentrate on pulling your elbow back as far as it can go.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. The dumbbell should end up roughly parallel with your torso. Raise your shoulders up as far as you can go then slowly return to the starting position. Hold two dumbbells with your arms hanging at your sides. look straight ahead instead of at the floor so you can keep your back straight. Your left arm should be locked at the elbow so it will support the weight of your upper body. Switch arms after one set.
Once you reach the bottom position. Standing Calf Raises This can be done with a specific machine found in a gym. press the weight up back to the starting position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. This can also be done holding a barbell. Firmly grip the bar with your hands almost twice your shoulder width apart. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. or adapted for use without the machine. .You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Bend at your waist with your legs locked. not your neck. until your upper body is parallel to the floor. Keep your head up and your back completely straight. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Return slowly to the upper position. Stiff Leg Barbell Place a barbell on your shoulders. You can put your heels on a 1 inch block to further work the quads. This can also be done with your knees slightly bent. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. You can also use a wider stance to work the inner quads even more. 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.
leading with your head and chest. Lunges Place a barbell on your upper back. Keep your head and neck in line with your torso so that you are looking forward. Lift your chest up and look straight ahead. the more difficult the exercise. Position your right leg forward in a long stride. If you have difficulty lowering yourself down this far. lowering your hips so your rear knee just clears the floor. Reach one foot back and place your toe on the box.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Now. then slowly straighten your legs and raise your body back up to a standing position. Place a barbell behind your head at the base of your neck. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Your shoulders should be directly over your front foot. then switch legs and repeat. bend your knee (of your front leg). your shoulders should be directly over front foot. lower yourself until the knee of your front leg is bent 90 degrees. raise yourself by pushing your hips slightly forward and up toward the ceiling. sit your hips back (like you are going to sit in a chair). Return to the starting position. Keeping your front foot flat on the floor. and your chest should be directly over the middle of your thigh. Keep your opposite foot flat on the floor and point your toes forward. and straightening your leg. Complete a full set. your hips should be sitting back. Slowly bend your knees. Grasp the barbell with both hands with a wider than shoulder width grip. Your foot should be far enough in front of you so that when you bend your right knee. and lean forward slightly at the waist. Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell. At this point. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Keep your back tight and your chest out throughout the entire exercise. your knee should be directly over your toe. or alternate legs for each rep. Mid Section . your thigh and lower leg form a right angle.the higher the box. Pause briefly in this position. At this point. Stand up straight.
don't cheat yourself by using momentum! Workout Routines Bulk Up .Crunches Lie flat on your back with your feet flat on the ground. If you are resting your feet on a bench. Your shoulders should come up off the floor only about four inches. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. place them three to four inches apart and point your toes inward so they touch. and your lower back should remain on the floor. Place your hands lightly on either side of your head keeping your elbows in. Focus on slow. or resting on a bench with your knees bent at a 90 degree angle. controlled movement . Continue to push down as hard as you can with your lower back. Begin to roll your shoulders off the floor.
This can be simple stretching as you get your body ready to work. don't worry. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. You should also have an appropriate cool down period after you are done working out. As a beginner. get sore but bounce back quicker since the muscular damage isn't as severe.Upper Body For the following exercises. begin with two sets of 10-12 reps each. It's a good thing for a bodybuilder to incur limited muscle damage. . because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. but your mind will get prepared as well. you need to start out with some warm up exercises. you learn to push your muscles harder and inflict more damage that takes longer to recover from. This is what bodybuilding is all about – a continuous cycle of one-step-back. The reason is simple: as you get more experienced. it's important to start out slow and not push yourself beyond your limits. This plan is just a suggestion. This can also be simple stretching exercises and deep breathing. Day 1 . Beginners. Again. repeated over and over on a weekly basis. A warm-up session prior to working out can not only help get your body ready for exercise. You can adapt it as needed to suit your workout goals.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. With any workout. you can work out more frequently than more advanced body builders. on the other hand. You can progressively increase the amount of weight you lift as you get stronger. 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. If the word "damage" makes you flinch.
add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Lower Body and Abs Again. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. 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.Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .Upper Body Increase your sets to 3 doing 10 .• 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.
Back. Day 1 . . and Abs Do three sets of 12-15 reps each.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. but if you need to start out slowly. it can still be effective. Keep in mind that you won't get results as quickly with a fewer day workout.Rest If a four day workout plan is too much for you. Here is a sample three day workout. Chest.• 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. • 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 .
When you consume protein and carbohydrates prior to a workout. This is to make sure that you have enough energy to make it through your entire workout. but you can choose whatever foods you want to get what you need.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . Triceps. 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. .Biceps. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Legs and Shoulders Do three sets of 12-15 reps each. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. Many people opt for a protein shake and a bowl of rice. your body can take advantage of that extra blood flow and work the muscles more efficiently. During training. there is increased blood flow to the muscles. By doing this. you should eat some protein and carbohydrates.
It's also a good idea to do your first set with very little weight. and flexibility. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. not lift weights. If you find that it's just a bit too easy. 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. Circuit training is a term associated with specific training routines. The goal is to add weight until it's difficult to complete 8-12 reps. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. be sure to take note of how long it took you to get to that point. flexibility. strength. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. Usually that's around a minute or two. Circuits can also be designed to concentrate on sports skills. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. try more weight. On the second set.It's a good idea to keep track of your workouts and how many sets and reps you are doing. This could be a little time on a treadmill or walking. athletes' . Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. These include cardio endurance. coordination. add a little weight and do the exercise again. Circuits can promote fitness in a broad range of physical and motor fitness areas. Remember. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. endurance. Be sure and rest between sets to allow your body to adjust and recover. muscular endurance. you want to build your body. This is to get the blood flowing through the muscles. It describes calisthenic exercises for developing strength. and speed. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits.
number of times the circuit is completed. In addition. Almost any area can be used. number of stations. Aside from this. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. At the same time. and sequence of stations. number of stations. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . athletes work at their own pace. doing a fixed number of repetitions at each station. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. .Keep the time for completion the same. and no signal is given to move from one station to the next.common tasks. number of time.Increase the time per station along with the number of repetitions. or any combination of these. Progress is measured by the time needed to complete a circuit. it can provide both fun and a challenge to any athletes' physical and mental abilities. the free circuit requires little supervision. the quality and number of the repetitions done should be monitored. These include the time. circuits can be organized to exercise all the fitness components in a short period of time. Free Circuit In a free circuit. and any number of athletes can exercise for various lengths of time. . . TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Fixed Circuit In a fixed circuit. The time is monitored with a stopwatch. These are discussed below. a specific length of time is set for each station. there is no set time for staying at each station.Increase the number of times athletes go through the circuit. Each has distinct advantages. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. but increase the number of repetitions. and athletes rotate through the stations on command. number of athletes.
athletes may have to repeat the same circuit several times. Number of athletes If there are 10 stations and 40 athletes to be trained. Consider also the time it takes to move from one station to the next. Each station must then be equipped to handle four athletes. Further. The whole workout takes less than 45 minutes including warm-up and cool-down. As athletes become better conditioned. A circuit geared for a limited objective (for example.Time One of the first things to consider is how long it should take to complete the circuit. athletes may run through the circuit three times. After the warm-up. slowdowns. the time at each station should always be the same to avoid confusion and help maintain control. a circuit may have ten stations. On the other hand. exercise periods may be increased to 30 seconds or longer for all three rotations. Having enough equipment reduces bottlenecks. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Number of Times a Circuit is Completed To achieve the desired training effect. and taking 15 seconds to move between stations. For example. respectively. and poor results. the athletesm should be divided into 10 groups of four each. For example. The exercise time at each station may be reduced to 20 seconds the second and third time through. developing lower-body strength) needs as few as six to eight stations. Difficult exercises can be alternated with less difficult ones. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. . Another option is to have four rotations of the circuit. It is vital in a free circuit that no athlete stand around waiting for equipment. exercising for 30 seconds at each station. in this instance a rope jumping station must have at least four jump ropes. When a fixed circuit is run. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. circuits to develop both strength and cr fitness may have as many as 20 stations.
On the other hand. improving cardiorespiratory endurance may be the top priority. However. increasing muscular strength may be the primary objective. in a strength training circuit. the designer must decide how to arrange them. He can choose from the exercises. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s).DESIGNING A CIRCUIT The designer of a circuit must consider many factors. After deciding how many stations to include. while muscular endurance work may be secondary. he should not limit the circuit to only these activities. Imagination and fun are important elements in developing circuits that hold the interest of athletes. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. For example. in a circuit for strength training. calisthenics. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. the same muscle group should not be exercised at consecutive stations. conditioning drills. The six steps below cover the most important pects of circuit development. For example. Arrange the Stations A circuit usually has 8 to 12 stations. but it may have as many as 20. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. grass drills. exercisers may follow . For example. and guerrilla drills described in this section. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate.
However. spreading the stations too far apart may cause problems with control and supervision.the pushing motion of a bench press with the pulling motion of the seated row. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. The necessary equipment is placed at each station. The sketch should include the activity and length of time at each station. Select the Training Sites Circuits may be conducted outdoors or indoors. and all other useful information. If the designer wants to include running or jogging a certain distance between stations. By not exercising the same muscle group twice in a row. The choice of exercises depends on the objectives of the circuit. 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. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. The choice of exercises for circuit training depends on the objectives of the circuit. he may do this in several ways. they may run laps or run between spread-out stations if space is available. #########show exercises . In the gymnasium. Another approach might be to alternate between upper and lower body exercises. each muscle has a chance to recover before it is used in another exercise. In some cases. If some exercises are harder than others. athletes can alternate hard exercises with easier ones. instructions for the stations are written on the signs. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. athletes may run five laps or for 20 to 40 seconds between stations. Outdoors. the number of stations.
However. and strength. Finally. such as trainees. lunger. Few exercises are inherently unsafe. The keys to avoiding injury while gaining training benefits are using correct form and intensity. for the average athlete who is of sound body. a conditioned athlete may use multiple sets of flutter' kicks with good results. On the other hand. and strength. may find certain exercises less safe than others. Exercises such as the push-up. and chin-up/pull-up. flutter kicks are an excellent way to condition the hip flexor muscles. Calisthenics can be used to exercise most of the major muscle groups of the body. shouId not do the advanced exercises highly fit athletes can do.Calisthenics Calisthenics can be used to help develop coordination. Nonetheless. With a slow cadence. for the average athlete. . athletes with low fitness levels. SAFETY FACTORS While injury is always possible in any vigorous physical activity. some people. Use good judgment before performing these exercises. use 80 counts per minute. on the other hand. parallel bar dip. Also. however. use 50 counts per minute unless otherwise directed. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Although calisthenics have some value when included in a cardio circuit or when exercising to music. For example. without support. When doing exercises at a moderate cadence. Poorly-coordinated athletes. Cardio Vascular and muscular encurance. following the directions written below will produce satisfactory results with a minimum risk of injury. the possibility of straining the lower back increases. will derive the greatest benefit from many of these exercises. because of predisposing conditions or injuries. and directions are provided below with respect to the actions and cadence. some of the calisthenics listed below may be done in cadence. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. However. knee bender. calisthenics such as the bend and reach. sit-up. These calisthenics are noted. cardio and muscular endurance. They can help develop coordination. flexibility. squat bender. flexibility. few calisthenic exercises are really unsafe or dangerous. with the lower back properly supported. and side-straddle hop can best be used in the warm-up and cooldown periods.
Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. it minimizes injuries caused by overuse. athletes can do running at THR with some light calisthenics and stretching. Also. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. However. The following are key points for ensuring safety during stretching and calisthenic exercises: .The key to doing calisthenic exercises safely is to use common sense. if athletes are working the same muscle groups and/or fitness components. Some athletes complain of shoulder problems resulting from rope climbing. Progression and Recovery Other important principles for avoiding injury are progression and recovery. If this type of action is performed. Using such exercises for unconditioned athletes increases the risk of injury and accident. athletes can benefit from doing partner. For example. and follows the seven principles of exercise while. This is especially true if someone has had a previous injury to the back. if the Monday-Wednesday. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. should be used. The day after a "hard" training day. and crab-walk exercises. not conditioning drills done to cadence.Friday (M-W-F) training objective is cardio vascular fitness. progressive manner. These exercises are beneficial when the athlete is fit and he does them in a regular. a certain level of muscular strength is needed to do them safely. athletes should progressively train to build up to these exercises. Programs that try to do too much too soon invite problems. slow stretching exercises. horizontal ladder. ballistic (that is. wheelbarrow. at the same time. develops all the fitness components. Therefore. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. The best technique is to train alternate muscle groups and/or fitness components on different days. To ensure balance and regularity in the program. they should work them at a reduced intensity to minimize stress and permit recovery.resisted exercises followed by a slow run. Such a program has variety.
ballistic (bouncy or jerky) stretching movements. You get the exercise you need without missing your television program and time will fly by. Your Overall Body Fitness Plan To improve the physical fitness of your body. controlled movements with little or no extra weight. . Start by working in exercise through aerobics and strength training into your day. This is a great way to get in some quality time away from the television. use a stationary bike. . CALISTHENIC EXERCISES The following are some common calisthenic exercises. head out for a walk with your spouse for a few minutes. ride the bike. • Do it with a pattern.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. too. During your favorite show. which will make the process easier and even more enjoyable. Visit your local recreational center or community center. consider these easy and fun ways to get in the exercise that you need. .. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. If you can't leave the kids. you need to give it the physical movement that it needs. This means feeding it the right regimen of movements. Use static (slow and sustained) stretching for warming up. You can even start doing these things at home. • If you can't leave the television. take them with you. However. use only slow.A combination of spinal rotation and bending should generally be avoided.Stretch slowly and without pain and unnatural stress to a joint. if done. cooling down. To make it even better.
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. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. loading. Because people differ somewhat anatomically. For many it's a great stress relief and it can be a lot of fun. Your overall body fitness means exercise and movement. Swimming. Stretching should not be painful. Developing and maintaining it are important parts of a fitness program. A simple toe-touch test can be used. Good flexibility can help an athlete accomplish such physical tasks as lifting. disease-free joints. tests can be used to assess flexibility in the hamstring and low-back areas. but it should cause some discomfort because the muscles are being stretched beyond their normal length. running. These areas are commonly susceptible to injury due. climbing. It will make all of the difference in how effective it is for you. Flexibility is a component of physical fitness. in part. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. It involves the ability to move a part of the body through the full range of motion allowed by normal. When you begin to add these into your day. Make it your goal to actually put together a workout that you enjoy. and physical work with greater efficiency and less risk of injury. you will come to enjoy exercising. However. . Yet. Flexibility is the range of movement of a joint or series of joints and their associated muscles. No one test can measure total-body flexibility.• Do sports and other physical activities that you enjoy. martial arts. comparing one person's flexibility with another's should not be done. to loss of flexibility. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. you'll probably find every excuse not to do them. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. People with poor flexibility who try to stretch as far as others may injure themselves.
and ballistic. This is the tension you feel during stretching exercises. The reflex opposes changes in muscle length. Although an important safety feature. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. requiring a long slow recovery process. There are four commonly recognized categories of stretching techniques: static. To counter the reflex. When a muscle lengthens beyond a certain point. The athlete should feel slight discomfort. our muscles would be allowed to overextend and tear. This lets the lengthened muscles adjust to the stretch without causing injury. Every muscle is subject to the myotatic reflex. Set your stretching goals over a period of weeks or months. When pain results from stretching. You may weaken the muscle. the easier it is for the muscle to adapt to that length. Static stretching should not be painful. This lengthens the muscles without causing a reflex contraction in the stretched muscles. Without it. Stretching Techniques Using good stretching techniques can improve flexibility. for best results. The longer a stretch is held. the myotatic reflex causes it to tighten and attempt to shorten. The athlete assumes each stretching position slowly until he feels tension or tightness. These are described here and shown later in this section. proprioceptive neuromuscular facilitation (PNF). It is a safe and effective method for improving flexibility. but no pain. not days. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. it can be an obstacle to athletic development. . He should hold each stretch for ten seconds or longer. passive. If you overstretch you can injure the muscle and end up decreasing your flexibility. especially during a sudden or extreme change. and it prevents strains and tears. stretching must be slow and deliberate. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). by limiting range of motion and preventing the body from hurting itself.
such as a towel. including one increasing your flexibility. Other key points include: • Consult your doctor before starting any exercise program. This produces a safe stretch through a range of motion he could not achieve without help. Although this method may improve flexibility. • Devote several minutes to stretching three to five days a week. and with proper form to avoid injury.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. or dynamic. or rubber tubing. for five to ten minutes before stretching to warm up the body. 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. it often forces a muscle to stretch too far and may result in an injury. Individuals and units should not use ballistic stretching. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. This is especially important if you've suffered a previous injury that may be affected by flexibility training. pole. to help him stretch. • Don't bounce or jerk when you stretch. • Complete a large muscle warm-up such as brisk walking. . Stretch gradually. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. Gently stretch to a point of tension and hold. jumping jacks etc. BALLISTIC STRETCHING Ballistic. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. Safety Guidelines Stretching is only beneficial if done properly. and as part of a warm up for any athletic activity. bike riding. Bouncing causes the muscles to tighten and increases the risk of injury.
blood pressure. If you do. then stretch further and hold that new position for 20-30 seconds. Frequency: Do flexibility exercises daily. and increases the temperature of the active muscles. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . A mild sensation of pulling should be felt in the target area. • Hold each stretch with a feeling of lengthening the targeted muscles. circulation. start slow & don't over do it. . • If you're a beginner. Remember. it took years to get tight. allow some time to see results. Athletes should do these for five to seven minutes before vigorous exercise . • Don't overstretch.Slow joggin-in-place or walking for one to two minutes. stop immediately and consult your health care provider. The following FITT factors apply when developing a flexibility program. not pain. • You should never feel pain in your joints during stretching exercises. Stop if you feel any pain. breathe normally and deeply with a feeling of relaxing the body. • Hold the furthest point of any stretch for a few seconds. as well as passive stretching and/or PNF stretching. Type: Use static stretches. Do them during the cooldown to help maintain flexibility. A recommended sequence of warmup activities follows. assumed slowly and gradually. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. This causes a gradual increase in the heart rate. Be patient.• Don't hold your breath. . Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. FITT Factors You should include stretching exercises in all of your workouts.
as described in another section. Work each major joint for 5 to 10 seconds. . After running. and stretching exercises should be a major part of both. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. .Calisthenic exerciese. and do not bounce or bob. Stopping exercise suddenly can cause blood to pool in the muscles. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.. arm circles. one should walk for one to two minutes. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. as this can be very dangerous. The warm-up increases the flow of blood to the muscles and tendons. .Do not stop suddenly after vigorous exercise. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. for example. to increase the intensity level before the activity or conditioning period. Hold each stretch position for 10 to 15 seconds. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.Slowly mimic the activities to be performed.Slow. static stretching of the muscles to be used during the upcoming activity. . . thereby reducing blood flow to the heart and brain. knee/ankle rotations) to gradually increase the joint's range of motion. It also increases the joint's range of motion and positively affects the speed of muscular contraction. The following information explains the importance of cooling down and how to do it correctly. lift a lighter weight to warm-up before lifting a heavier one. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. For example.Slow joint rotation exercises (for example. This helps prepare the neuromuscular pathways. thus helping reduce the risk of injury.
Rotation Exercises Rotation exercises are used to gently stretch the tendons. The following exercises should be performed slowly. The muscles are warm from activity and can possibly be overstretched to the point of injury. You may also work on it at home. ligments.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. 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. There are also height to weight and circumference ratio's but these are the least accurate. . A more accurate way to determine body composition is by hydrostatic or underwater weighing.. This may provide better movement and less friction in the joint. However.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Use partner-assisted or PNF techniques. Stretching is one form of exercise that takes very little time relative to the benefits gained. Athletes who are overweight should follow a fat loss program. Be careful not to overstretch. this method is very time-consuming and expensive and usually done only at hospitals and universities. if possible. . Such programs include sensible diet and exercise regimens. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers.
limiting or boring. open. and height. not a temporary thing but a permanent thing. However. you can do it with lots of favors that you AND your children will enjoy. Take a look at the weight allowed for your height as shown in Table 1. gender. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. 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. We aren't talking about a diet that you will go on to lose weight and then come off of later. But. No single food choice is necessarily a bad choice. Think of your diet as being free. This exercise program meets the requirement to be physically active everyday. troublesome. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. You need a diet that is actually a way of eating. Too many bad choices over time can accumulate into a poor diet. dieting is something that is simple to do healthily even if you can't live without certain foods. too. it's time to starting making some changes to your lifestyle. Don't think about a diet that's taxing. Although that sounds even worse. Yet. you may not necessary be over fat. If you exceed the weight listed for your height. we aren't talking about a diet to lose weight. If you don't fall into the well-muscled category. You can do it even when you are in too much of a rush and don't have time. Losing one to two pounds a week is a realistic goal.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. which is best accomplished by a combination of eating less and exercising more. And. chips. with all of the comfort that you want and need. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. People always want to know if a particular food is good or bad for them. What you need to accomplish through a diet is to train your body to eat healthily. here. full of taste and adventure. . You Are What You Eat. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. only a small percentage of their total body mass may be fat. Poor choices like a lunch of soda.
• You are more prone to limitations physically as well as mentally. improve your physical fitness from the inside to the out. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. it won't perform the right way. . They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. your heart rate increases to unhealthy levels. • Without nutrition. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. All sorts of problems arise from not eating a healthy diet of food. 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. Unlike "white" foods. • Fruits are sweet so they can solve the sweet tooth. In our machine look at the way that food works. your body will not be able to perform as well as if you gave it the highest quality foods. your body can become ill faster and with greater intensity. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. They don't cause you to gain weight like others. If you don't give it quality food. healthy food is just as important. fats. In the way of your body. and they are very low in calories meaning you can eat more. • Your body does not heal as quickly from injury. and sugars that can cause you health issues. whole grains give you so much more health. 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. If you consume the wrong foods all of the time.What's Healthy? The foods that you need play a significant role on your health. • Whole grains are also an important product of a healthy diet. the food that you consume is the fuel that your machine needs. But. • Your blood pressure rises. They provide antioxidants to a high level that helps to heal your body.
you need to take into consideration the location that you are right now. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. too. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. causing you to keep in all that you can. Your doctor may have additional or different recommendations for your health. you're eating less and that you aren't getting as many calories from other liquids. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. Consuming enough water means that you'll system is hydrated. You need protein but you shouldn't want to get it from fatty meats. Dieting To Lose Weight Finally. you need to reduce this amount to at 1500 to 1600 calories per day. All foods and drinks should be noted! . The good news is that you don't often need a lot of work to make them happen. too. take note of how a normal day or week goes for you. If you are dieting and need to lose weight. He or she may recommend a diet that is different for your specific health issues. The body goes into dehydration mode. improving these five areas is all you need to do. Spend one or two days recording the foods that you eat in an average day on a piece of paper. What do you eat for breakfast. Where Are You Now? When it comes to improving your diet fitness. 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. 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.• Water intake is also important. The average person should consume about 1800 to 2000 calories per day. If you don't do anything else. • Meats are important parts of the diet. Those that do not get enough fluids end up having a body that retains water rather than having less. if you need to lose weight. In addition.
you can find ways to get much of the same taste without a lot of the calories. How often did you eat without actually being hungry but being instead bored. you need to address this emotional problem. 4.2. that's a different story. 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. they aren't all bad! First. find out why it is that you can't give them up. For most people this is as simple as tracking what they eat over the period of a few days to a week. though. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. Figure out how many calories you are consuming in an average day. 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 may have an emotional attachment to the foods. For example. Look at your list of foods and see how many of them are high in transaturated fats. Being honest with yourself is important. sour cream and butter just because you love the taste. For example. If you just love the taste. are you connected with that big slice of apple pie because it was your favorite growing up. sugars and calories in general. there are several key things for you to address. 3. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. If you love your mashed potatoes loaded with gravy. Don't worry. Next. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. determine if there is a better way for you to get the foods that you like. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . If you need apple pie to feel safe. anxious.
Here are several key areas to make changes and exactly how you should make them. If you don't know you should talk to your doctor about this. If you can not commit to making changes here.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. That's exactly what you need to strive for here. How Can You Improve? Okay. One limit to this is when the food itself is detrimental to your health condition. if you give it a try you may find that you like these foods better than you do the high fat. 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. use it in a different way. The awful. your diet fitness can threaten your life through disease and even early death. You should know what types of foods you can not eat. instead of eating it every few days make it the reward that you get for a week of good eating. We've already talked about what foods you need to eat for a healthy diet. 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. here is comes. If you are a diabetic. But. This section of our book is long for a reason. For example. limiting diet that's going to make your taste buds go permanently bland is up next. Don't fret about the foods you love. high cholesterol foods that you currently are eating. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. Food isn't worth the risk of your life. and therefore you can improve your health overall. There are certain times in life that foods become prime suspects to leading to health risks. Indeed you may want that slice of apple pie. Yet. remember moderation is the key factor in real diet fitness health. 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. . 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. now you need to consider how you will make changes that you can actually live with.
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. Or take a supplement of fish oil. Reducing the amount of sodium that you take in is also a key factor in improving health. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. the more antioxidants are in it. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Consume more fish. richer and brighter the color is. 1.Heart Health Improving your heart's health is essential. For example. 2. You should try to consume at least 2 to 3 servings of fish per week. . in moderation can improve your health. eat lean cuts of meat. they help to remove toxins from your body which means a reduction in risks of cancer. For this. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. there are reasons why an investment in a bit more time here can literally save your life. Antioxidants can help to transform your health. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. A good way to know if they are in the foods that you are eating is to look at the color of the food. In addition. Garlic is a great antioxidant for your heart too. Instead of using a lot of salt. you are in a hurry and who has time to chop up vegetables? Well. replacing the vegetable oil in your diet with olive oil. there are various foods that can help you to improve your hearts health. And. They can help to unclog your heart's arteries from cholesterol. The darker. Yes. 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. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. try other flavor additions to your dishes.
Avoid the aisles and you'll improve your health overall.Many foods that are pre-made contain high amounts of preservatives. meats that are high in saturated fat are clogging your heart. no frozen entrees. milks. Replace white rice and pasta with whole grain. 4. Some of these preservatives can clog up your heart. chicken and pork over beef. cholesterol. It adds weight to your body and it causes all types of health risks later in life. The trick you should follow. Reduce the amount of fat. Learn to read labels so that they tell you what's in the foods you eat. eat a bit slower. butter or creams. Remove soda from your diet. eggs and other fresh products usually line the walls of the building. Remember. salts. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Look at labels. unhealthy foods with foods that are better for you. then. . is to visit your grocery store and walk around the outside aisles only as much as possible. Start looking for leaner cuts of meat. 2. can lead to increased health risks for cancer and they put the pounds on. This single movement alone will improve your health considerably. and sugars in the foods that you eat. The produce section is your friend filled with riches. 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. No boxed dinners. Don't reach for beef. we'll make it simpler for you. 3. Add one new recipe to your diet each week. One good switch is with ground meats. To help you to not feel hungry. but replace at least part of it with ground turkey or pork. 5. Look at your grains. Eat more fruits and vegetables. Meats. or products that are placed in foods to keep them fresh and looking good. You won't notice the taste difference. Try to look for ways to improve your current recipes through replacing butters. Eat more fish. No food in one sitting should be a larger quantity than the size of your palm. 6. Replace white bread with whole grain bread. Reduce portion sizes. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1.
Eating healthy isn't an option if you wish to increase your lifespan and increase your health. But food is very important in a body building program. Glycogen is the principal form of energy that is stored in muscles.If you need to lose weight. then you need to consider a calorie reduction. Food is a requirement to living and a healthy diet is an essential part of living a long life. the foods you eat can make a huge difference in the effectiveness of your program. Calories are tiny bits of energy that your body uses to perform work. they both look and feel full. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. To have enough energy to perform your workout. Remember. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. When your muscles are filled with glycogen. Carbs Carbohydrates are the body's main source of glucose. Glucose also provides energy for your brain and making blood in your body. Glucose can be made from protein. but that requires the breakdown of body protein from muscle. . If you're not eating enough carbohydrates. Dropping just a small amount of weight means that you need to eat less and do more physically. Don't make sacrifices here for speed. convenience or habit. One of the most important would be carbohydrates. Food supplies us with calories. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. you'll need a lot of different nutrients. while making changes at first is a challenge. Many people don't pay enough attention to the types of food they eat. you will get into the habit and will eventually love the differences you have made. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. your body will start breaking down muscle tissue for glucose. Glucose is a simple carb that is stored in your muscles and liver as glycogen. While you may love food. guaranteed! EATING RIGHT When you decide you want to undertake a body building program.
If you have not been working out. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. the intake of simple carbs can stimulate fat storage.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Eat some simple carbs after your workout and eat more of them. For example. Beans and oatmeal are two excellent sources of fiber. Divide your carb meals into six servings throughout the day. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. Your body must replenish these levels before stimulating the fat storing machinery in the body. That number will be the amount of grams that should be consumed daily. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. Blood sugar and muscle glycogen levels are low from your overnight fast. Along with carbs.typical simple carbs . This divide and conquer approach stimulates a steady release of insulin to create an anabolic. The resulting insulin spike is a double edged sword. you must consume enough fiber in your diet. it is also the best time to load up on carbs. the amount of carbs that should be taken in by multiplying their body weight by three. however. For men. potatoes. and besides your postworkout meal. If you eat too many carbs in one sitting. it can prevent muscle catabolism while promoting anabolism. and brown rice. 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. oatmeal. or muscle building. sugar and refined foods such as white bread and white rice . and aiding in muscle glycogen formation and growth. After training. A high carb intake at your post training meal will have less chance of being stored as fat. Breakfast is definitely the most important meal of the day. whole grain breads. Honey. Eat about 25% of your daily carbs at this meal. . Women multiply their body weight by two to get their carb gram intake. Focus on unprocessed complex carbs like sweet potatoes. state. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake.are digested quickly and easily. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look.
Eat 50% fewer carbs (300g) for two days. try varying the volume of intake.As your day wears on. For example. Obviously. You usually see this in people who are starving. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). so your body won't need as much. repairing. or muscle building. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. your carb intake should decrease. Your energy requirements will also decrease at this time. you will want to rotate your carb intake. Watch out. Glucose molecules make up carbohydrates just like amino acids make up proteins. Your body is degrading muscle and other body proteins. If you eat carbs late in the day. For body builders. If you lose more nitrogen than you consume. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). this is something that you want. your body will store them as fat and increase weight gain instead of muscle mass. state. nitrogen balance is an important concept to keep in mind when talking about proteins. That is made possible because proteins are the basis for body structures. then the standard 600g for the next two days. and protein is retained in tissue as new muscle is added. . or have a fever. Protein Another important nutrient every body builder needs is plenty of protein. Amino acids are the building blocks of protein. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. The total carb intake is the same. you will be in an anabolic. and replacing tissues. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. then 50% more (900g) for the next two days. If you are needing to lose some fat along with building your muscles. burned. if your protein output exceeds intake you would have a negative nitrogen balance. if you consume more than you lose. Protein intake exceeds output. and then increases insulin levels (ensuring no loss of muscle) on the final two days. On the other hand. This puts your body in what is called a catabolic state. injured. This is not good because the opposite is now happening. Protein is involved in growing. your body will break down muscle tissue to get it.
In body building contexts. Saturated fat is bad. but if you want to get ripped with your body building program. therefore. you'll need to eat more protein to counteract this effect. Many diets have you cutting back on fat and carbohydrate intake. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. you'll need the amino acids in protein to work in your body. cooked 5 oz. Ultimately. concentrate on the complete sources of protein like meat. and eggs. While there are proteins in other foods. These are the fats that contribute to heart disease and high cholesterol. fish. steak. Fats Yes. Fat combines with glucose for energy in order to spare the breakdown of protein. protein can do what it is supposed to do . milk 2 T. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. cooked broccoli 1 c. When calculating the amount of protein you are eating. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. . To compensate. would need to eat 200 grams of protein every day to put the body in an anabolic state. That way. The general rule is to consume daily the same amount of grams in protein as your body weight. The key to fat intake is to stay away from bad fats and only eat the good fat.build muscle. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz.An anabolic state is when your body has a positive nitrogen balance. Fats are the main source of energy in the body. 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. you'll still need some fats in your diet. your body won't grow when it is in a catabolic state. If you are dieting while body building. you need to focus on the complete sources rather than those that are incomplete. your protein intake should increase to 1 1/2 times your bodyweight. even when you are building the perfect body. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Be aware of the amount of protein you are eating and make them work for you instead of against you. A 200 pound body builder. Because of the chemical composition of saturated fat. your body cannot break it down very well. catabolic means muscle loss.
seafood. These fats are most often found in fish and can have some significant health advantages. and diabetes. . and improve brain function. Omega 3 Fatty Acids can actually help combat conditions such as depression. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. 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. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. heart disease. So basically. fat. Unsaturated fats are in liquid form as in oils. and even Type 2 diabetes. Unsaturated fats are easier for your body to break down. Because they reduce inflammation in the body. joint pain. You should truly strive to eliminate all trans fats from your diet. help prevent cancer growth. These fats are found naturally in foods like nuts and avocados.Saturated fats are commonly found in animal products such as meat. Elevated levels of LDL can clog arteries and cause heart disease. Trans fats should also be avoided. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. Fats are actually an important part of any diet. Fats keep the body insulated. This type of fat is often used in commercially processed food because they are preserved longer. They play an important role in protecting the body's vital organs. whole milk dairy products like milk and cheese. They are also more readily stored as body fat. as well as egg yolks. maintain healthy hair and skin as well as providing a sense of fullness after meals. well. At room temperature. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Trans fats cause an over activity in the immune system and are linked to stroke. 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. fatigue. so they should be limited. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. saturated fats are hard and solid.
Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. Alcohol contains nothing but empty calories. Not only will having a hangover lower your workout intensity. instead of topping with chocolate or candies. relaxation and growth including calcium. hydrated and even over hydrated muscles allows for a much higher anabolic environment. For one. it dehydrates your muscle cells. It has no nutritional value but it does contain high caloric content. Because your cells aren't holding as much water. alcohol can have a detrimental effect on your progress. But when you are a body builder. 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. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. phosphorus. As many know. In fact. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. you will want to pay close attention to the foods you are feeding your body. Not only that. • Use olive oil in salad dressings and when cooking • When baking. About a 1/2 cup is a good amount. There are several reasons why it does this. . you will not be as intense in your lifting and weight training. Many people like a drink or two or even three to help them unwind and relax. 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. Having higher levels of testosterone can help with your workouts by making you more aggressive. it becomes much harder to build muscle. it slows down your metabolism hindering your body's ability to process foods. magnesium. Alcohol consumption also hurts muscle growth. but drinking actually lowers protein synthesis by twenty percent. That includes alcohol as well. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. iron and potassium. you must be careful not to overdo on the fats. so when those levels are down.
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. Use artificial sweeteners instead. you need plenty of water. and you should. In addition. For this to work properly. For body builders. Without enough water. Plus. drinking water can actually help you shed excess water weight. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. If you're eating big to gain weight. but for body builders. and ketones. you'll need much more. creating an anabolic environment needed for muscle growth. When this happens. coffee. begins hoarding it. If you're going to be using supplements in your body building program. When water is in short supply. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Supplements like creatine work in part because it pulls water in muscle cells. Water is good for you anyway. Water is especially important when following a "high protein" diet. the kidneys can't function properly. urea (a toxic substance). This water is stored in extra cellular spaces. but if your diet stinks. then you need a basic mega-vitamin. In other words. Many vitamins are water soluble. so you're not getting the hydration you need. and tea don't count either. your skin starts looking soft and puffy. Water is part of every single metabolic process that the body undertakes. A good diet is essential to an effective body building program. it burns less fat. then you need even more water to help your kidneys do their work. The caffeine can increase fluid loss. If the liver is doing some of the kidneys' work. and water unlocks the power of those vitamins. as it helps remove excess nitrogen. The liver metabolizes stored fat for energy. water can help them work. water can actually reduce feelings of hunger. 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. Soda. You can workout with the intensity of a professional. the body. Contrary to popular belief. Water flushes out toxins and other metabolic waste products from the body. it can be especially important. if you're training hard. • No regular soda! Diet is better for you anyway and doesn't contain sugar . thinking there's a shortage. some of the load is transferred to the liver.
• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit
1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6
8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt
Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for
Serve. cover and cook on low for 45 minutes. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Put the all spice. or put toothpicks through them. slice in half and flattened Combine the onion. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Cover and cook over medium heat for 10-20 minutes. minced or pressed 2 tbsp. Can diced tomatoes w/ basil. spread with mustard/garlic mixture. Pan Broiled Fish 1 lb. Pour the spaghetti sauce in. Add the chopped onion and mushrooms. garlic & oregano Arrange fish filets in a single layer in skillet. In a separate bowl. Serve over your favorite type of noodle. Uncover and cook an additional 15 minutes. or until the fish easily flakes with a fork. skinless chicken breasts. Optional: Garnish with lemon slices. stir together mustard and garlic. Fish filets One 14 oz.15 minutes. Cover with tomatoes and liquid. salt and pepper in. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Put a dollop of the mixture into each chicken breast. Sprinkle with paprika and capers. 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. drained capers Paprika to taste Rinse fish and pat dry. Top on whole wheat pasta or brown rice if desired. Arrange fish and zucchini in a single layer in a large pan. and cheese mixture in a bowl. Add browned chicken. low-calorie Dijon mustard 1 clove garlic. Ground Turkey Breast Sauce 1 lb. stirring occasionally. spinach. Tie the chicken breasts together with butchers twine. Drizzle with lemon juice. egg. Serve. frozen spinach. Bake at 350 degrees for 30-35 minutes. low fat ricotta cheese Salt & pepper to taste 4 boneless. . Turn fish over. Broil on top rack for 5 minutes. Serve plain or over brown rice.
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.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. beans. barbeque sauce In large bowl or Tupperware. mustard. black pepper. Rice & Beans Cooked Shredded Chicken Breast 1/2 . or just use more egg whites. Chop egg whites and add to medium bowl. Cook tuna to desired doneness. or over some brown rice. Add barbeque sauce and stir together until well-coated. combine rice. Fiery Chicken Deluxe . Add tuna with an amount of Worcestershire Sauce that you like. Chicken. Mix well and spread over bread. and tuna. 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. low fat mayonnaise 1 tbsp. Cook to desired texture. This is also good cold. Eat plain or on a bed of pasta. 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. Add tuna and sprinkle with seasoning. plain. Microwave for approximately 1 minute when ready to serve. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. You can eat this on some whole-wheat bread. Add mayo. and chicken. Top with lettuce or spinach leaves and second slice of bread. Add cheese if you like and let it melt after turning the burner off.1 cup cooked brown rice 1/4 can red beans 2 tbsp. combine all ingredients and stir until well-mixed.
salt with chicken in a container and really roll the chicken breast around in the mix. 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. Place one asparagus stick on the top and start rolling it. Put chicken slices in the container. Snap off tough ends of asparagus and remove scales with vegetable peeler.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Heat wine in a medium skillet over medium heat. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. rinsed and patted dry. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Dried parsley Juice of 1/2 lemon 1 lb.10 hours (the longer. Place one slice of turkey bacon on each slice of chicken breast. cayenne pepper. depending on how thick you would like your roll to be. Let it marinate for 25 minutes. mustard and honey. or bake them for 25 minutes at 375 degrees. then let it sit in the refrigerator for 3 . Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Makes 2-3 servings Garlic Roasted Vegetables .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. minced 1 tsp. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Pre-heat. Cover and cook 1 minute. add the salt and pepper. Add parsley and lemon juice. Add garlic and sauté 1 minute. Give the asparagus a quick wash. Once the roll is ready. the juicier it will be) This works best with a Foreman-style grill. Cut chicken into two to four thin slices. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. and put the green beans in for 2 . use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. Fresh bay scallops.
Serve immediately.6 carrots. Bake for 15 minutes. or 3 tbsp. or 3 tbsp. fresh 4 tbsp. peeled and quartered 6 parsnips. drizzle with oil and stir to coat. Top each piece of fish with tomato. sunflower seeds 2 tbsp. drizzle with olive oil and stir to coat. chopped 4 small zucchini. boneless. Roast for about 1 hour 20 minutes or until tender. zucchini. and pepper. and yogurt. chicken and fish. dried thyme. olive oil In the Oven: Preheat oven to 400 F. On the Grill: Turn barbeque to medium. Combine all the vegetables into a tinfoil bag. green onion. cooked 2 tbsp. dried rosemary. chopped 1 green onion. dried fruit bits 1/8 cup celery. skinless chicken. peeled and halved 2 medium onions. chopped 1 tbsp. halibut. herbs. Cut two 12 in. Salt and pepper to taste. Salt and pepper to taste. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. or wrap roll-ups in plastic wrap for later use. square pieces of foil. Roast for about 30 minutes or until tender. sealing with a pleat. and carrot. celery. Repeat until mixture is used up. Combine all the vegetables in roasting pan. Fold foil edges together. fruit bits. Sprinkle each with wine. and place in mixing bowl. julienne 1 carrot. peeled and cut into 6-8 wedges 1 large garlic bulb. julienne 1 cup dry white wine 1 tsp. 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. Workout Energy Salad . fresh. Drink. Place a piece of fish on each square of foil. peeled and quartered 6 shallots. broken into cloves and peeled 1 tbsp. Makes two servings Fish in Foil 1/2 lb. Great with meat. Combine with sunflower seeds. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Spread a little chicken mixture on lettuce leaf and roll up tightly. Chicken Salad Roll-ups 1 lb. cut in two pieces 1 tomato.
high blood pressure. parsley. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. mustard. basil In a medium-sized salad bowl.1 cup lettuce. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. and shake until thoroughly mixed for the salad dressing. . cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. combine lettuce. tomato. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. broccoli. In a screw-top jar. avocado. cut in strips 1 cup broccoli. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. Shake vigorously.it's time to make the fitness connection In many cases fitness begins with weight reduction. celery. and onion. green beans. Weight control . and diabetes. mushrooms. combine steak. yogurt. mushrooms. cooked and chopped 1 cup green beans. and pepper. mix olive oil with lemon juice and herbs. spinach. sprouts. torn into bite-sized pieces 1/3 cup spinach. torn into bite-sized pieces 1/3 cucumber. The higher the fat. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. sliced 1 green onion. sliced Fresh parsley In large salad bowl. and pour over salad. lemon juice. Arrange salad on a bed of lettuce leaves. combine the vinegar. You don't necessarily have to be dieting. The spin-off is less likelihood of developing heart disease. carrots. peeled and sliced 1/3 tomato. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. and sunflower seeds. Muscle Density Broccoli Salad 1/2 pound cooked steak. cooked and cut 1 stalk celery. cucumber. Aerobic fitness is related to an individual's body fat. In a screw-top jar. Nutrition is very important when you are trying to build up muscle mass. sliced 1/2 cup mushrooms.
(1) A healthy appearance.. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Enjoy the payoffs:. lifestyle changes. (4) Carry out the strategy. and so on). (2) Get motivated. You can even lose weight while improving performance. Making nutrition work Improving your nutrition will increase your mileage in many ways. (3) A sense of accomplishment. (2) An improved self-image. potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure . and too strict and will lead only to temporary weight loss. Invest in yourself. (1) Make a decision to lose weight and shape up. 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. exercise routine. Stay away from food fads they are usually boring. (4) A feeling of pride. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. b. headaches.. Compare the benefits of a sound nutrition with the consequences of crash diets. unhealthy. (3) Develop a strategy (diet. dehydration.a.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
Your diet per
Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?
b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.
Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram
1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0
Nutrient: Water (necessary for life) Calories: 0
Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories
1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50
Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
Braise in covered pan on stove top or pan broil in a nonstick pan. Cook meats on rack so that fat can drain off. and add spices to enhance flavors. poultry. and dry beans group. piece of candy.a memo to the cook for cutting calories during food preparation a. The milk and cheese group.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. (2) Substitute plain. poultry or fish without adding fat.7 liter = 24 ounces . have a particular food obsession that must be recognized. or sparerib is too tempting. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces .5 liter = 17 ounces . (1) TRIM fat from meat. The urge to eat the whole thing becomes too great. You have to make and follow your own rules according to your ability to control what you eat. But if you plan your diet. (3) Remove skin from chicken or turkey. however. and baked products. soups. and diet according to your plan. . The meat. bake. For them trying to eat just a cookie. sauces. Good cookin' for good lookin . or simmer meat. (2) Roast. b. you can include a favorite high calorie food item as a special occasional treat. Avoidance is one means of control. Many people. (1) Use skim or lowfat milk in recipes when making puddings. broil. fish.
(2) Go easy on sauces. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. (1) Use less fat and sugar than called for in recipes. or bake vegetables. (3) Check ingredient labels for fat and sugar content. If the meat has been fried (southern style chicken. steamed. remove the coating and eat only the meat. (5) Have boiled. schnitzel). Season with herbs and spices. d. b. However. With a spoon or knife. avoid those prepared in cream . or lemon juice for your salad. or sour cream. Some fruits may be broiled or heated with spices added for flavor. butter. (1) Steam. Substitute lower calorie ingredients. and deep-fried food. or baked rather than fried potatoes. Remove all the visible fat from the meat. c. vinegar. Request diet salad dressing. The vegetable and fruit group. d. most restaurants have them. sauces. Dining tips a. c. (2) Avoid recipes for baked products that require large amounts of fat and sugar. Check nutrition information label for total calories in each portion. skim or peel fat off and discard. Starchy foods are not fattening when consumed in moderate quantities. (3) Try lemon juice or vinegar on salads. broil. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine.(4) Chill meat broth until fat turns light and solid on top. boil. Cut way back on regular salad dressings. The bread and cereal group. Avoid gravies. butter. and margarine.
honey. and mineral water add no calories to your diet. cookies. noodles. pies. (3) Take smaller portions (4) Consume less sugar. rice. . jigger Dry wine. For example. Alcohol calories American beer. Carry individually packaged sugar substitutes to sweeten beverages.25 liter (8 oz. gelatin. USE SPARINGLY.sauces or deep-fried.25 litre (8 oz. b. if you must. f. or delicious low-calorie raw vegetables. Lowfat milk is also a nutritious choice. macaroni. (1/2 cup) Hard liquor. 4. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. Low-calorie beverages. Follow these tips to lose weight and body fat. Keep a food diary and monitor your own intake. (1) Eat S-L-O-W-L-Y (2) Consume less fat. c. pastry. cakes. European beer.6 oz. regular soda. Also. 11/2 oz. sugar. e. 12 oz. black coffee. jelly. . and other sweets. Always check your intake for balanced nutrition and total calories.) Food Calories 160 250 165 110 200 300 Educate your appetite a. If you MUST have a snack. ice cream. a few crackers or pretzels.) Sweet wine. have fresh fruits. or spaghetti are good potato substitutes. Avoid rich desserts. 1/2 liter Cocktails. baked potatoes with a small amount of sour cream or margarine is a good choice. g. unsweetened sodas. . jam. candy. Try a slice of lemon or lime in a glass of ice water. (8) Plan snacks. Plan your food intake and abide by your plan.
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.) 840 Coke.d. 1 ounce 150 Grapefruit or orange juice. 2 tbs 170 Cashews. or sugared beverage. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 12 ozs. 160 French fries. Lower in sugar. creamed. 1/2 liter 250 Creamy salad dressing. 25 nuts 252 Mixed. soda. Lower in fat.especially in snack foods.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 1 ounce package 180 Chocolate candy. Weight control . Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Each teaspoon supplies an additional 20 calories. 1/4 cup 340 Salted nuts: Peanuts. 1 cup 223 Beer (European). 2 scoops 200 Potato or corn chips. b. Become aware of how many calories you're consuming. (Each teaspoon supplies an additional 45 calories). 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.
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. big bones. You may be a good athlete now. I haven't weighed 180 pounds since I was 15 years old. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. beef bologna 237 Lean ham 103 1 oz. or Everyone in my family is big it's hereditary. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. or Gosh.3 oz. Forget those old excuses: But I've got a large frame you know. so why lose weight? b. 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. but you want to strive to be the best. think of it as something you have chosen to do. If you're serious about losing weight. Get motivated. . loneliness. c. Dieting is up to you if you are willing to try. or I can still workout OK. Make up your mind to control food instead of letting food control you. This is important if you plan on being successful at losing weight. Try not to be food centered. or discouragement. it will be easy to give up these typical excuses. cream cheese 106 1 oz. Occupy your time with other activities not related to food. Don't be angry that you have to lose weight. anger.
To make sure you get all the nutrients and other substances you need for health. slow down. Make your meals last longer. Don't let this be wasted effort. Construct new habit patterns. Remember all the work it took to get you to your desired weight.d. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Your body is adjusting to your new eating habits and changes are taking place. and oats) should form the foundation of a nutritious diet. Grain products are low in fat. remember. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. They provide vitamins. in preparation. carbohydrates (starch and dietary fiber). g. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). rice. Choose the recommended number of daily servings from each of the five major food groups. Rice. or at the table. No single food can supply all the nutrients in the amounts you need. so choose a variety of whole and enriched grains. Stick with it! f. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. For best results. and Pasta Group: Foods made from grains (wheat. and different whole grain foods differ in nutrient content. Make meals as pleasant as possible even if you are cutting down on what you eat. overeating hurts no one but yourself. minerals. Cereals. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. unless fat is added in processing. enjoy flavors. Don't cheat. e. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. i. pause halfway through meals and don't stuff yourself. You are always responsible for what you are eating. and other substances that are important for good health. Different foods contain different nutrients and other healthful substances. h. Eating plenty of whole grains. Breads. You should consume at least 6-11 servings daily from the base of the pyramid. . For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource.
make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. Vegetables are nature's vitamins. low fat bagels (pumpernickel. Other good choices are citrus fruits. whole grain breads and rice. bananas. the more likely it is to have large amounts of vitamins and minerals. collards. Juice that you can see through . Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. One cup of leafy raw vegetables is also a serving size. canned. A serving size of raw or cooked vegetables is only 1/2 cup. or minerals. and celery are mostly fiber and water with very little calories. A 1/2 cup of vegetables is about the size of a tennis ball. Two to four servings of fruits are recommended each day. corn and oat bran). vitamins. or cooked fruit. Broccoli. such as cucumbers. and most people eat more. A 1/2 cup of fruit is about the same size as a tennis ball. Fruit Group: The fruit group. you should strive for 3-5 servings per day from this group. oat bran. Brussels sprouts. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A 1/2 cup of cooked rice. kiwi. whole grain muffins (bran. The best choices from this food group are bran cereals. strawberries. If you choose fruit juice. Breakfast is a good opportunity to eat some fruit. and yellow vegetables. and stoned wheat and whole grain crackers. To ensure that you get essential vitamins and minerals. The darker the vegetable. and dried fruit. which is much smaller than the regular salad served with a restaurant dinner. cantaloupe. rye.Consuming the recommended daily intake is not difficult if you understand serving sizes. carrots. cauliflower. Choose dark green. Cook in a microwave. or a 1/2 cup of chopped. steamer. cereal. also provides fiber. The lighter colored vegetables. whole wheat). or pasta is about the same size as your fist. A 3/4 cup of fruit juice equals one serving. green peppers. spinach. To maximize the vitamin and mineral content of your vegetables. orange. A 3/4 cup of vegetable juice also constitutes a serving from this group. or wok only until tender crisp. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. or winter squash are the best choices. iceberg lettuce. tomatoes. don't overcook. in addition to providing vitamins and minerals.
For this reason. 1 ounce of cheese is about the size of four dice. vitamins. Most fats and sugars are nutrient poor. Like the milk group. this group can contain large amounts of fat as well. or 1/3 cup of nuts. Most people are at one extreme or the other by consuming too much or not enough from this group. and minerals. milk. a 1/2 cup of cooked dry beans. however. and beans. Meat. a 2 1/2 ounce soyburger. which can't be made by the body. vitamins. and yogurt. Poultry. however. peanut butter. including cheese. it does not mean that you should never eat these items. Top choices are 1% or skim milk. roasting. 2 tablespoons of peanut butter. The recommended number of servings per day for this group is 2-3. lentil soup. peach nectar. no vitamins.(apple. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). The serving sizes typically consumed greatly exceed the nutritional requirement. One cup of milk or yogurt. Foods from this group are still an important part of a performance diet. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). Fats. fiber. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. The milk group. chicken. However. Sweets add taste and flavor. a 1/2 cup of natural cheese (Cheddar or Swiss). poultry. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. and Cheese Group: These dairy products are a great source of protein. minerals. or 2 ounces of processed cheese (American) is considered a serving size. . sour cream. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. This means that they provide nothing to the body except calories. or protein. Quick and easy choices include canned tuna. A better food preparation choice is baking. frying food in fat (cooking oil) once in a while is all right. Two to three servings from this group are required each day. Fish. Milk. they are referred to as empty calories. For example. Oils. and is easily attainable. so you may not get your daily requirement for the essential nutrients. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. or prune juice). Many no-fat or low-fat dairy products are available. can also contain a large amount of fat. grape. or grilling. Eggs. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. and minerals (fortified by law) especially calcium and riboflavin. Yogurt. Dry Beans. water. low-fat cheese. and yogurt. A serving size of cooked fish. 1 egg.
cream.Top choices from this group include olive oil. which is a better choice than potato chips. and K. CHOOSE SENSIBLY The carbohydrates. A baked potato is a better choice than mashed potatoes. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. and carotenoids. However. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. D. and they may be just as high in calories. so they can make it difficult for you to avoid excess calories. ask that it be grilled rather than fried. walnuts. notice that many of the meals and snacks you eat contain items from several food groups. Also. fiber. berry jams. which is measured in calories. low fat doesn't always mean low calorie. increase the risk for coronary heart disease by raising the blood cholesterol. and fiber and add undesirable or questionable additives. fats. If you choose fish. Food processing tends to remove vitamins. or a cup of low-fat milk or yogurt for a snack. and proteins in food supply energy. but choose sensibly. 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. especially saturated fats. a sandwich may provide bread from the grains group. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. Eating lots of fat of any type can provide excess calories. and . molasses. High-fat foods contain more calories than the same amount of other foods. or a favorite dessert. for example. Some kinds of fat. Try fruits. Fats supply energy and essential fatty acids. whole milk. In contrast. When eating out. vegetables. turkey from the meat and beans group. choose small portions of foods. which is a better choice than apple juice. poultry. You need some fat in the food you eat. minerals. but most people still eat too much saturated fat. and sodium. E. butter. or lean meat. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Sometimes extra sugars are added to low-fat muffins or desserts. Choose them wisely. Snacks and meals eaten away from home provide a large part of daily calories for many people. which is a better choice than apple pie. Your pattern of eating is also important. and they help absorb the fat-soluble vitamins A. Choose natural or less processed foods whenever possible. For example. An apple is a better choice than applesauce. These foods include high-fat dairy products (like cheese. whole grain foods. and cheese from the milk group.
. Try the lower fat varieties (check the Nutrition Facts Label). avocados.Choose vegetable oils rather than solid fats (meat and dairy fats. olives. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Beans. sunflower. Olive. corn oil. fatty fresh and processed meats. Vegetable oils such as soybean oil. or lentils often. such as salmon.If you need fewer calories. Unsaturated fats occur in vegetable oils. canola. Eggs. Choose dry beans. Shellfish. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. tuna. shortening). . 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 . peas. other lean meats. decrease the amount of fat you use in cooking and at the table. Trim fat from meat and take skin off poultry. and peanut oils are some of the oils high in monounsaturated fats. salami. and Nuts . bologna. lard. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. or nuts daily.Choose 2 to 3 servings of fish. Meat. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. . palm oil. and coconut oil. and other cold cuts. These foods include those high in partially hydrogenated vegetable oils.Limit your intake of high-fat processed meats such as bacon. and fatty fish like salmon. egg yolks. sausages. most nuts. Use moderate amounts of food high in unsaturated fats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. taking care to avoid excess calories. and mackerel. and dairy fats. beans. These foods include liver and other organ meats. such as many hard margarines and shortenings. Fish. Some fish. the skin and fat of poultry. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. Keep your intake of these foods low. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. shellfish.regular ice cream). Poultry. lean poultry.
breads. Foods at Restaurants or Other Eating Establishments .Use egg yolks and whole eggs in moderation. but may have few vitamins and minerals. and low-fat cheese most often.Choose fish or lean meats as suggested above. In the United States. This decreases the saturated fat and calories but keeps all other nutrients the same..Choose fruits as desserts most often.Limit your intake of liver and other organ meats. Sugars are carbohydrates and a source of energy (calories).Limit your intake of foods with creamy sauces. cereals. . Sugars and starches occur naturally in many foods that also supply other nutrients. During digestion all carbohydrates except fiber break down into sugars. some vegetables. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. fat-free or low-fat yogurt. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. not the naturally occurring sugars in foods like fruit or milk. Prepared Foods . . The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.Choose fat-free or low-fat milk. Choose foods lower in saturated fat and cholesterol. fruits. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. . and add little or no butter to your food. and cheese. Dairy Products . Limit ground meat and fatty processed meats. . Try switching from whole to fat-free or low-fat milk.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. and grains. Examples of these foods include milk. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Foods containing added sugars provide calories. the number one source of added sugars is nondiet soft drinks (soda or pop). marbled steaks.
Not all foods with added salt taste salty. Only small amounts of salt occur naturally in foods. However. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Salt is found mainly in processed and prepared foods. Some recipes include table salt or a salty broth or sauce. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Never stop learning about your diet and what you put into your body. Choose and prepare foods with less salt. You will face no nutritional deficiencies. 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. and fruit drinks and fruitades are also major sources of added sugars. .Sweets and candies. cakes and cookies. like chocolate milk. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. like soft drinks. Some people add salt or a salty seasoning to their food at the table. presweetened cereals. At present. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Intake of a lot of foods high in added sugars. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. also are high in vitamins and minerals. Some foods with added sugars. and some cooking styles call for adding a very salty seasoning such as soy sauce. the firmest link between salt intake and health relates to blood pressure. and sweetened canned fruits. consuming less salt or sodium is not harmful and can be recommended for the healthy. but when you do decide to switch to a meatless diet. you need to go into it with as much information as you can. High salt intake also increases the amount of calcium excreted in the urine. The reasons for switching to a vegetarian lifestyle are many. Eating less salt may decrease the loss of calcium from bone. There is no way to tell who might develop high blood pressure from eating too much salt. Salt (sodium chloride) is the main source of sodium in foods. normal person. is of concern.
seeds. including sterols. A type of vegan diet where very few processed or cooked foods are eaten. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. The list can go on and on. A vegetarian does not eat any meat.000 different drugs. including pesticides. • Lacto-vegetarian: Eats dairy products but not eggs. with or without free-range eggs. . poultry. milk and milk products. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. Plants do not contain cholesterol. You might be surprised to know that there are many different types of vegetarians. etc. grains and nuts. • Vegan: Does not eat dairy products. nuts. vegetables and fruit. Vegetarians not eating anything containing dairy products or eggs are called vegans. eggs. The dangers herein. though each level gradually eliminates animal products. Not all levels are vegetarian. or any other animal product. Vegetarians live on a diet of grains. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Vegetarian foods tend to cost less than meat based items. fish. The highest levels eliminate fruit and vegetables. Consists mainly of raw fruit. • Fruitarian. game. or slaughter by-products such as animal fats.Animal foods are higher in fat than most plant foods. becoming increasingly restrictive. These drugs are consumed when animal foods are consumed. The diet progresses through ten levels. There are over 20. particularly saturated fats. poultry or any slaughterhouse by-product such as gelatin. shellfish or crustacean. herbicides. I have included this section for your personal choice. Being higher on the food chain. are well documented. antibiotics. Being healthier on a vegetarian diet means spending less on health care. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. animal foods contain far higher concentrations of agricultural chemicals than plant foods. growth hormones and other veterinary drugs that are given to livestock animals. eventually reaching the level of a brown rice diet. Whatever your reason for wanting or not wanting to become a vegetarian. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). in secondary consumption of antibiotics. This is the most common type of vegetarian diet. fish.
and pigs to provide food for their families. Somewhere along the way. cows. Persons consuming fish but no meat are sometimes called pescetarians. but not fish. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. That includes chicken. The women would grow huge gardens that would provide the rest of the nutrition. big business began changing the way food was not only distributed. because choosing to eat as a vegetarian is such a personal decision. . people survived on what they could grow or kill. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Men would kill deer. Back then. though in other cases it may simply mean a lacto-ovo-vegetarian diet. The meat was cleaned and cured without chemicals or preservatives. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. though their exact meaning can differ. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. the food was pure and unprocessed. There really is no single vegetarian eating pattern as you can see from the definitions above. Many. many years ago.Other terms can be used in describing various vegetarian diets. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. but also how it was processed for human consumption. They were freaked out by the thought of consuming something that at one time could look them in the eye. In fact. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. The term strict vegetarian may refer to a vegan diet. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish.
elevated blood pressure. Mad cow disease is a very real illness that causes dire circumstances even death. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Once they are killed. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Some of us still don't have much concern over our processed foods.for anyone! Many animals are also infected with diseases due to poor living conditions. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. surveys were taken. Plus. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.are reason enough for some people to give up meat. They are also often injected with artificial hormones to increase meat production. Meat .Initially. This can't be healthy . and results were published that indicated some of these processing procedures weren't as safe as originally thought. These two instances . . their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.especially red meat . It's true that the way we process meats can begin in a not so pleasant way. but others have taken a different turn. Studies were conducted. In fact. Let's look at some common reasons people give for eating meatless meals. Then concern began to arise as to how safe these foods really were.is often associated with higher risks of heart ailments. and other diseases.the way animals are killed and the preservatives put into the meat . They have decided that eating pure and natural foods instead of processed foods are the way to go. people just accepted the fact that processed foods were a way of life. 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. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. It is a lot cheaper to buy vegetarian foods instead of meat. Another good reason is that meat is expensive. even before the animals are sent to a slaughterhouse.
As a result. They include: . their bodies are more refined.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. and their physical appearance is better. fewer dental problems. and thus smaller medical bills. Protein. A vegetarian diet is healthy because it is typically low in saturated and total fat. There are six food groups in the vegetarian diet. calcium. Vegetarians are less susceptible to major diseases that afflict present-day society. but keep us from getting sick. they live longer. Vegetarians have fewer physical complaints. Certain components of food help our bodies not only operate more efficiently. Their immune system is stronger. and vitamins are all contained in our foods. This is simply not true. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. make less frequent visits to a doctor. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. Whatever the reason. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. most people choose a vegetarian diet for health reasons. provide a wider range of nutrients. and enjoy very productive lives. are healthier. It's just a more productive and less invasive way to eat that gives way more benefits than not. there can be little doubt that eating a vegetarian diet is a healthier way to eat. and imposes fewer burdens and impurities on the body. 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. 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. Medical studies have proven that a vegetarian diet is easier to digest.
How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. rye. oats. maize (sweet corn). sunflower seeds. chick peas. pumpkin. Potatoes are a useful cereal alternative. • Seeds: sesame. walnuts. pasta etc). from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. rice. • Dairy products or Soya products . Still. veggie burgers. supplies vitamins A.margarine or butter. although they are needed in varying quantities. men need about 55g (more if very active). barley. • Vegetable oils and fats . maize. Most foods contain a mixture of nutrients (there are a few exceptions.• Cereals/grains . almonds. • Nuts & Seeds . and E. pine kernels etc. beans. textured vegetable protein. All are equally important to our well-being. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients.almonds. rye. D. • Fruit & vegetables. flour. baked beans. Protein is very important in the diet. rice. Meat supplies protein. sunflower. peanuts.tofu.wheat (bread & pasta). Women need about 45g of protein a day (more if pregnant. brazils. Evidence suggests that excess protein contributes to degenerative diseases. etc. lentils. Nutrients are usually divided into five classes: carbohydrates. linseeds. Carbohydrate. etc. sesame seeds. proteins. soya milk. it is worth remembering that everything you eat gives you a whole range of essential nutrients. walnuts. and the mineral iodine. hazelnuts. potassium and phosphorous). barley. millet. etc. • Grains/cereals: wheat (in bread. tempeh. All these nutrients can be easily obtained by vegetarians from other sources. • Pulses . lentils. lactating or very active). We also need fiber and water. fats (including oil). some B vitamins and minerals (mostly iron. vitamins and minerals. oats. Fish. fat. cashews. • Soya products: tofu. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide.kidney beans. . soya protein etc. in addition to the above. tempeh. • Pulses: peas. zinc.
any deficiency in one is cancelled out by any excess in the other. This is not as alarming as it sounds. Complex carbohydrates are found in cereals/grains (bread. cheese. but eight cannot be made. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. we don't have to worry about complementing amino acids all the time. it can be made up from the body's own stores. they have to be provided in the diet and so they are called essential amino acids. millet.• Dairy products: milk. Single plant foods do not contain all the essential amino acids we need in the right proportions. but when we mix plant foods together. We mix protein foods all the time. Refined sources of sugar are best avoided as they provide energy without any associated fiber. Most of our carbohydrates are provided by plant food. yoghurt (butter and cream are very poor sources of protein). Adding dairy products or eggs also adds the missing amino acids. as long as our diet is generally varied and well-balanced. There are three main types: simple sugars. There are 20 different ones in all. Even those foods not considered high in protein are adding some amino acids to this pool. Amino acids are the units from which proteins are made. A few examples are beans on toast. such as potatoes and parsnips. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. quiche. buckwheat. It is a normal part of the human way of eating. milk and ordinary table sugar. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Contrary to previous . vitamins or minerals and they are also the main cause of dental decay. complex carbohydrates or starches and dietary fiber. rye) and some root vegetables. The sugars or simple carbohydrates can be found in fruit. Carbohydrates are the body's main source of energy. rice. • Free range eggs. muesli. oats. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. or rice and peas. The unrefined carbohydrates. e. macaroni cheese. It is now known that the body has a pool of amino acids so that if one meal is deficient. pasta. whether we are meat-eaters or vegetarians.g. We can make many of them in our bodies by converting other amino acids. porridge. Because of this. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. barley.
folate. B3 (niacin). are termed essential as they must be provided in the diet. are best used for frying as the poly-unsaturated fats. Dietary fiber or non-starch polysaccharide (NSP). Fiber can be found in unrefined or wholegrain cereals. orange or yellow vegetables like carrots and tomatoes. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. such as olive oil or peanut oil. B6 (pyridoxine). • B Vitamins: This group of vitamins includes B1 (thiamin). with the exception of palm oil and coconut oil. as it is now termed. pantothenic acid and biotin. like sunflower or safflower oil are unstable at high temperatures. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Mono-unsaturated fats. The one thing they have in common is that only small quantities are needed in the diet. It is added to most margarines. but a little is necessary to keep our tissues in good repair. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. pulses and green vegetables. or in sufficient quantities. fruit (fresh and dried) and vegetables. fats are made of smaller units.belief a slimming diet should not be low in carbohydrates. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). leafy green vegetables and fruits like apricots and peaches. linoleic and linolenic acids. This is no problem as they are widely found in plant foods. Too much fat is bad for us. refers to the indigestible part of a carbohydrate food. B12 (cyanocobalmin). Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. nuts & seeds. In fact starchy foods are very filling relative to the number of calories that they contain. B2 (riboflavin). All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). called fatty acids. . Two of these fatty acids. Like proteins. for the manufacture of hormones and to act as a carrier for some vitamins.
Found in dairy produce. lentils and pulses. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. • Iron: Needed for red blood cells. dried fruits (especially apricots and figs).Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. 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. cheese. The very young. leafy green vegetables. Minerals perform a variety of jobs in the body. It is also added to most margarine and is present in milk. veggie burgers and some breakfast cereals. molasses. all leafy green vegetables and potatoes. cheese and butter. soya milks. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. nuts and seeds (especially sesame seeds). bread. dried fruits. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. 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. Found in leafy green vegetables. whole meal bread. eggs. Vitamin B12 is added to yeast extracts. eggs. • Vitamin K: Fresh vegetables. salad vegetables. Vegetable sources of iron are not as easily absorbed as animal sources. • Vitamin E: Vegetable oil. Vitamin D helps calcium to be absorbed. . but a good intake of vitamin C will enhance absorption. tap water in hard water areas. wholegrain cereals.
activating clotting factors. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. calcium deficiency may lead to osteomalacia (softening of bones).• Zinc: Plays a major role in many enzyme reactions and the immune system. Sea vegetables are a good source of iodine for vegans. Dairy products also have plenty of iodine. This usually occurs after 35- . increasing re-absorption of calcium by bones.2 kg of calcium. The skeleton of a young adult male contains about 1. sesame and pumpkin seeds. Found in green vegetables. cheese. but the quantity depends on how rich the soil is in iodine. about 99% is in the bones and teeth where it plays a structural role. This is finely controlled by hormones. Metabolites of Vitamin D are important in this. muscle contraction and nerve impulse transmission. This causes bones to be brittle and liable to fracture. In adults. Bone loss occurs with age in all individuals. Calcium can bind to a wide range of proteins altering their biological activity. This involves loss of calcium from the bones and reduced bone density. • Iodine: Present in vegetables. lentils and wholegrain cereals. This may be related to repeated pregnancy with lengthy breast feeding. Calcium is also needed for blood clotting. Of the body's total calcium. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Calcium also plays a role in cell biology. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This is important in nerve impulse transmission and muscle contraction. Osteoporosis can be due to calcium deficiency. The main function of calcium is structural. CALCIUM Calcium is the most abundant mineral in the human body.
This is called tetany. Calcium is present in a wide range of foods. However. urine and sweat. Vitamin D is essential for absorption of calcium from the gut. In severe cases muscle spasms may occur. Calcium is also lost during lactation in breast milk. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Meat is a very poor source of calcium. Dairy products. This involves sensations of tingling and numbness and muscle twitches. and dried fruit are all good sources of calcium for vegetarians. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. This is due to reduced levels of the hormone. Bone loss is greatest in women following the menopause. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Reduced intake leads to increased efficiency of absorption. smoking and alcohol can all increase the risk. Postmenopausal women are particularly at risk from osteoporosis. whole cereals and raw vegetables is one of these. In infants and children calcium is retained for new bone growth. vomiting and calcium deposition in the heart and kidneys. Lack of exercise. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. brazil nuts. being underweight. Saturated fats can also lessen calcium absorption. other research has found no difference between vegetarians and omnivores. This is thought to be due to animal protein increasing calcium loss from bones. Hard water may also provide calcium. Phytic acid. found in bran. This usually results from excessive doses of vitamin D and can be fatal in infants. Adaptation to both high and low calcium intakes occur. Excess calcium in the blood can cause nausea. Calcium is lost in the feces. Calcium loss is roughly equal to dietary calcium in adults.40 years and involves the shrinking of the skeleton. The risk of osteoporosis may be altered by factors other than diet. and oxalic acid. A low level of calcium in the blood and tissues can cause hypocalcaemia. nuts and seeds (almonds. a component of dietary fiber. A number of substances can inhibit the absorption of calcium. sesame seeds). leafy green vegetables. oestrogen. tofu. Calcium loss is reduced if dietary calcium is low. . Calcium balance can be affected by a range of other factors. Uronic acid. found in certain fruits and vegetables can also bind calcium. Most flour is fortified with calcium carbonate so cereals can also be a good source. However.
Pregnant adolescents are an exception to this. The nature of fat depends on its constituent fatty acids. The term lipids include both fats and oils. Breast feeding women need extra calcium. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Raised blood cholesterol is associated with an increased risk of heart disease. Saturated fat raises the level of cholesterol in the blood. This depends on the type of chemical bonds present in the fatty acid. being made up of three fatty acid molecules to one glycerol molecule. These can be either saturated. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Fats can be classed as either saturated. Cholesterol is present in animal foods but not plant foods. having particularly high calcium needs. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. calcium absorption from the gut increases and no additional calcium is generally needed. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Fats consist of fatty acids and glycerol. Fats tend to be solid at room temperature whilst oils are liquid. Foods rich in saturated fats are usually of animal origin. Nearly all the fats in our bodies and in foods are triglycerides. The building blocks of fats are called fatty acids. monounsaturated or polyunsaturated.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. Therefore. . A lactating woman can lose up to 300 mg a calcium/day in breast milk. Vegetable fats are generally unsaturated. monounsaturated or polyunsaturated. Fats and oils are essentially the same. There are about 16 different fatty acids commonly present in foods.
Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. . Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. fish oils are sometimes used therapeutically. Plant oils may be hardened by the addition of hydrogen atoms. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. They are usually of plant origin. Fats are also essential for the structure of cell membranes and are precursors of many hormones. These are linoleic acid and alinolenic acid. Butter. As well as being a concentrated source of energy. then it is unsaturated. Cholesterol belongs to the sterol group of fats. arachidonic acid is not an essential fatty acid as was once believed. This process is known as hydrogenation. They are widely present in plant oils such as sunflower. rapeseed and soyabean oils. D. lard. It is present in all animal tissues but is absent from plants. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Two fatty acids are termed essential fatty acids. For this reason.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Saturated fats tend to be animal fats and are solid at room temperature. Unsaturated fats are liquid at room temperature. though fish oils may also be high in polyunsaturated fatty acids. If there is just one double bond then it is monounsaturated. Hydrogenated vegetable oils are often present in margarine and other processed foods. Fats have a number of important functions in the body. fats act as carriers for fat-soluble vitamins A. The body can make its own cholesterol and so a dietary source is not required. Because of this conversion. If there is more than one then it is polyunsaturated. converting double bonds to single bonds. E and K. These must be present in the diet as the body is unable to make them itself. However. suet and meat fat are saturated fats.
The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). stress and environmental pollutants can increase the generation of free radicals in the body. Because of this high blood cholesterol is linked with heart disease. Egg yolks and highfat dairy products are high in cholesterol. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Unsaturated fatty acids can exist in two different geometric forms. Blood cholesterol is more closely related to the amount of saturated fat in the diet. especially when exposed to heat or sunlight. Polyunsaturated fats are usually from plant sources. Coconut oil and palm oil are vegetable sources of saturated fats. Meat. It has been suggested that trans-fatty acids can increase the risk of heart disease. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. eggs and dairy products all contain saturated fats. A number of factors. HDL cholesterol may help protect against the risk of heart disease. saturated fat raising blood cholesterol. Polyunsaturated fats can also generate free radicals. Saturated fats are nearly always from animal foods. It is the LDL cholesterol which has been linked to heart disease. Anti-oxidants such as vitamins A. . Cholesterol may form plaques on artery walls if levels in the blood are too high. Hydrogenation of margarine causes this to occur. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. There are four main types of lipoprotein involved in cholesterol transport. C and E offer protection against free radicals. These are called the cis and trans forms. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Unsaturated fatty acids exist naturally in the cis form. Lard and suet are saturated fats. These complex molecules are called lipoproteins. This can lead to atherosclerosis.Cholesterol is transported in to various proteins. Cholesterol is present in all animal foods but not plant foods. Olive oil is a monounsaturated fat. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Fresh fruit and vegetables are rich in these anti-oxidants. including alcohol.
people with low iron levels having lowered resistance to infection. Research has also shown iron deficiency to be associated with impaired brain function. In developed countries. 1/3 suffering from severe deficiency and anemia. and iron deficiency in infants can result in impaired learning ability and behavioral problems.5g of iron. between 10-20% of child-bearing age women are said to be anemic. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Special emphasis is placed on reducing the amount of saturated fat in the diet. It also plays a vital role in many metabolic reactions. . headaches. The remainder is stored in the liver. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. breathlessness. lack of stamina. Iron deficiency can lead to anemia. Iron is essential for the formation of hemoglobin. the red pigment in blood. Iron deficiency is the most prevalent nutritional problem worldwide. All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. 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. IRON Iron is an essential component of hemoglobin. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Vegetarian diets tend to be lower in fat than omnivore diets. Symptoms of anemia include tiredness. 2/3 of which is present in hemoglobin. However. loss of appetite and pallor. Advice to vegetarians is to keep fat intake to a minimum. spleen and bone-marrow. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. which acts as an oxygen store in muscle tissue.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron also plays an important role in the immune system. A small amount is present as myoglobin. and to use olive oil for cooking purposes. insomnia. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. The body contains between 3. Dietary advice is to reduce this.5 and 4. 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 absorption can also be influenced by the amount of iron in the diet. Non-haem iron is less easily absorbed by the body than is haem iron. Fiber may also inhibit absorption. Unlike animal proteins. . It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Haem iron only exists in animal tissues. sugars. leafy green vegetables. Proteins are made up of smaller units called amino acids. The absorption of iron is influenced by other constituents of a meal. and fresh leafy green vegetables. as can tannin in tea. despite a high intake of fiber and phytate. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Lowered levels of iron in the diet result in improved absorption. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. oxalates and phosphates present in plant foods can inhibit absorption. eight of which must be present in the diet. blackstrap molasses.Dietary iron exists in two different forms. a varied vegetarian diet means a mixture of proteins are consumed. Excess dietary protein may lead to health problems. whilst in plant foods iron is present as non-haem iron. Phytates. Foods rich in vitamin C include citrus fruits. Good sources of iron for vegetarians include wholegrain cereals and flours. the amino acids in one protein compensating for the deficiencies of another. plant proteins may not contain all the essential amino acids in the necessary proportions. pulses such as lentils and kidney beans. green peppers. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. There are about 20 different amino acids. Vitamin C greatly increases the absorption of non-haem iron. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. and some dried fruits. Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. These are the essential amino acids. However. Citric acid. amino acids and alcohol can also promote iron absorption. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein.
Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. For children. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Proteins are essential for growth and repair. pulses. The amino acid that is in shortest supply is called the limiting amino acid. Protein can also provide a source of energy. Excess protein may also be converted to fat and stored. immune protection. hydrogen. isoleucine. soya milk and textured soya protein such as soya mince). Certain amino acids can be made by the human body. soya products (tofu. methionine. . All enzymes are proteins and are vital for the body's metabolism. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. tryptophan. protein is used. Many hormones are proteins. Most foods contain at least some protein. each with their own unique amino acid composition. Good sources of protein for vegetarians include nuts and seeds. Different foods contain different proteins. There are about 20 different amino acids commonly found in plant and animal proteins. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. oats. Amino acids are simple compounds containing carbon. threonine. and the transmission of nerve impulses are all dependent on proteins. Muscle contraction. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. phenylalanine. cheese and yoghurt). the essential amino acids cannot be made and so they must be supplied in the diet. A typical protein may contain 500 or more amino acids. and rice). nitrogen and occasionally sulphur. Proteins in skin and bone provide structural support. histidine is also considered to be an essential amino acid. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. valine. cereals (wheat. However. oxygen. free-range eggs and some dairy products (milk. They play a crucial role in virtually all biological processes in the body. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. The eight essential amino acids required by humans are: leucine. Amino acids link together to form chains called peptides.Proteins are highly complex molecules comprised of linked amino acids. and lysine.
leads to a high quality protein which is just as good. 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 . and rice with peas or beans are all common examples of protein complementing. pulses. This means when two different foods are combined. Soya is a high quality protein on its own which can be regarded as equal to meat protein. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. the amino acids in one protein can compensate for the one lacking in the other. This is known as protein complementing. cheese or peanut butter sandwich. Vegetarians and vegans eating a well-balanced diet based on grains.Protein quality is usually defined according to the amino acid pattern of egg protein. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. As such. The limiting amino acid tends to be different in different proteins. Many plant proteins are low in one of the essential amino acids. Beans on toast. However. Previously. such as meat. For instance. This is why plant proteins are sometimes referred to as low quality proteins. such as a grain with a pulse. which is regarded as the ideal. muesli with milk (soya or cow's). and in some cases better. than protein from animal foods. seeds. it has been thought that protein complementing needed to occur within a single meal. it is not surprising that animal proteins. grains tend to be short of lysine whilst pulses are short of methionine. milk and cheese tend to be of a higher protein quality than plant proteins. This does not mean that vegetarians or vegans go short on essential amino acids. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. Combining plant proteins.
VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). 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 contains cobalt. particularly the bone marrow tissues responsible for red blood cell formation. seaweeds. Because infants and children are growing they require more protein than adults (proportional to their body weight). Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. B12 is necessary for the rapid synthesis of DNA during cell division. It is exclusively synthesized by bacteria and is found primarily in meat. and algae such as spirulina have all been suggested as containing significant B12. . the maintenance of the nervous system.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. There has been considerable research into proposed plant sources of vitamin B12. This is especially important in tissues where cells are dividing rapidly. can also occur. Vitamin B12 neuropathy. involving the degeneration of nerve fibers and irreversible neurological damage. 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. However. Fermented soya products. Many vegan foods are supplemented with B12. they are typically lower in total intake of protein than non-vegetarian diets. DNA production is disrupted and abnormal cells called megaloblasts occur. While vegetarian diets usually meet or exceed protein requirements. eggs and dairy products. Deficiency can cause anemia. If B12 deficiency occurs. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Symptoms include excessive tiredness. and so is also known as cobalamin. and growth and development in children. Vitamin B12 is necessary for the synthesis of red blood cells. This results in anemia.
Anemia may also be due to folic acid deficiency. However. Vitamin B12 can be stored in small amounts by the body. including vegans and some vegetarians. These cannot be utilized to satisfy dietary needs. found no significant B12. may be obtaining more B12 from re-absorption than from dietary sources. When deficiency occurs. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. including tempeh. have both appeared to contain significant amounts of B12 after analysis. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. There has been considerable research into possible plant food sources of B12.breathlessness. analysis of fermented soya products. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Fermented soya products. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. it is thought that this is due to the presence of compounds structurally similar to B12. shoyu and tamari. listlessness. miso. and poor resistance to infection. folic acid also being necessary for DNA synthesis. Assay methods used to detect B12 are unable to differentiate between B12 . known as B12 analogues. In comparison. and nori. dairy products and eggs. However. Spirulina. B12 is also important in maintaining the nervous system. an algae available as a dietary supplement in tablet form. Vitamin B12 is excreted in the bile and is effectively reabsorbed. People on diets low in B12. pallor. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. known as intrinsic factor. a seaweed. This is known as enterohepatic circulation. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. seaweeds and algae have all been proposed as possible sources of B12. Around 80% of this is stored in the liver. Total body store is 2-5mg in adults. The only reliable unfortified sources of vitamin B12 are meat. sore tongue and menstrual disorders. Other symptoms can include a smooth. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur.
Fermentation in the manufacture of yoghurt destroys much of the B12 present. B12 has very low toxicity and high intakes are not thought to be dangerous. textured vegetable protein. A range of B12 fortified foods are available. Vecon vegetable stock. A boiled egg contains 0. Human feces can contain significant B12. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. These include yeast extracts. soya milks. Bacteria present in the large intestine are able to synthesize B12. and breakfast cereals. veggie burger mixes. vegetable and sunflower margarines. Zinc is vital for the healthy working of many of the body's .2 µg. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. In the past. It helps with the healing of wounds and is a vital component of many enzyme reactions. B12 not being absorbed through the colon lining. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. particularly in areas where hygiene standards may be low. Boiling milk can also destroy much of the B12. though little is known about this. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. A slice of vegetarian cheddar cheese (40g) contains 0. Pregnant women are not thought to require any extra B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. 1/2 pint of milk (full fat or semi skimmed) contains 1. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries.and its analogues. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. as the B12 analogues can compete with B12 and inhibit metabolism. the bacteria produce B12 too far down the intestine for absorption to occur.5 µg. Lactating women need extra B12 to ensure an adequate supply in breast milk. However.7 µg.
It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. anorexia nervosa.systems. . in the metabolism of the ovaries and testes. The recommended amounts of zinc for adult men are 1/3 higher than those for women. 60% is found in muscle. Dietary fiber and phytic acid. particularly in association with protein foods. pulses and nuts. Good sources for vegetarians include dairy products. and in liver function. Other symptoms of zinc deficiency can include hair loss. alcoholics and those suffering from trauma or post-surgery. 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. The more sexually active a man the more zinc he will require. delayed wound healing. in insulin activity. inhibit zinc absorption. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. found in bran. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Only 20% of the zinc present in the diet is actually absorbed by the body. It is always better to seek the advice of an expert before dosing yourself with supplements. The first signs of zinc deficiency are impairment of taste. Particularly high concentrations are in the prostate gland and semen. Our body contains about 2-3g of zinc. carbohydrates. beans and lentils. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Zinc is found in all parts of our body. 30% in bone and about 5% in our skin. prostate problems. diarrhea. Zinc has a range of functions. As a component of many enzymes. and decreased growth rate and mental development in infants. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. yeast. wholegrain cereals. nuts. lipids and energy. zinc is involved in the metabolism of proteins. fatigue. a poor immune response and skin problems. seeds and wholegrain cereals.
such as Iran and other Middle East countries. particularly iron and copper.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. 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. but getting started with this new lifestyle takes not only dedication. A deficiency of zinc in the diet means zinc absorption is improved. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Excess zinc is toxic. semen and also menstruation. . This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Too much zinc will interfere with the metabolism of other minerals in the body. 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. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Pregnant women do need extra zinc. sweat. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. urine. EDTA. A vegetarian diet makes you a healthier person. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. but also some common sense. skin. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Zinc is lost via the feces. but it is thought that demands are met by increased absorption from the gut.g. Various chemicals added to many processed foods can also reduce zinc absorption e. hair. phosphates. vomiting and fever. Baking can destroy over half the phytic acid in whole meal bread. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands.
tofu. this can be difficult. Don't be put off by a bit of teasing or ill-informed scare stories. to avoid any embarrassment when friends are cooking for you. we'll give you some great veggie recipes. And. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Vegetarians are sometimes the brunt of jokes and prejudices . Learn as much as you can about nutrition and what your body needs to thrive and prosper. then two or three days and eventually every day. including meat alternatives like mince and sausages made from soya or Quorn(tm). cous cous and all sorts of vegetables. Don't go it alone.usually from people who know very little about their own health and dietary needs. Try something new. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. pulses. We've given you most of what you need to know in the above chapters. but always be a learner when it comes to your body and what you put into it. Whether you need simple step by step instructions or gourmet dishes to impress your friends. . information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. The important thing is to work out what will suit you and stick with it. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Buy a vegetarian cookbook (or borrow one from your local library). Be prepared to take a little teasing or snide remarks. As you get more confident about vegetarian food. If you've grown up eating meat. but investing in a cook book is a great way to start. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. A little later in this book. then poultry.Some people start out by eliminating red meat first. then fish. Educate yourself by reading labels or making all your food yourself. Be careful about hidden non-veggie ingredients in foods. there are literally hundreds of vegetarian cookbooks around. 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. but you can learn to stay healthy by understanding what it is your body needs. You'll have to change your habits. remember to let them know in advance that you are vegetarian. Others eat vegetarian food one day a week.
sunflower and many others) The list looks long. Don't throw that food away. Then you'll need to stock up on vegetarian friendly foods. 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. flour. frozen chips etc .You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. pumpkin. dairy products. Most people keep a few stock items in their kitchen cupboard or freezer. free-range eggs. Donate it to a church or local food pantry. many meat-flavored varieties are actually vegetarian) Yeast extract (e. vegetable oil. That includes anything made with animal products or preservatives. 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. 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.g. but you don't need to buy everything! In fact.will be suitable for vegetarians .bread. Many of the basics . 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.
well stocked salad bars. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Most all of the better chain food restaurants have salad bars. you can break all the rules. many cheeses and all sorts of ready meals. all have something vegetarian on the menu. that fear keeps them from accepting dinner invitations from family and friends. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order.Eating vegetarian is a real culinary adventure. Many have extensive. many of the soups are bean based with no meat. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. ask your server what is available. veggie sausages. such as spaghetti bolognaise. pizzas.com/theme/609/restaurants. DINING OUT For many new or wannabe vegetarians.html> are more than happy to whip something up. It shows their talent. . you will get a yes. stir-fry and curries can be made with soya mince. pasta sauces and soups are all suitable for vegetarians already. or stick with more familiar tastes if you prefer. Bean burgers. ratatouille. If not. If you find yourself in that predicament. call ahead and ask if they offer vegetarian entrees and if not. scrambled eggs.associatedcontent. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. If not. If you know you are going to be eating in restaurant X on Saturday. baked beans. jacket potatoes. Most chefs in quality restaurants <http://www. Most often than not. can something special be prepared. Once you've broken out of the conventional meat-and-two-vegetable routine. Or worse. If you are going to a quality restaurant or one that is locally owned. you will almost always be able to find a vegetarian friendly meal on the menu. feeds their ego and gets you an outstanding meal. Many of your favorite dishes. chili. pulses or just vegetables. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. Look at the soup bars also.
Other ethnic options are excellent choices for vegetarians. Order your salad with no meat and you're set to go.try dal. as it pasta primavera. Tell your waiter that you don't eat meat. The Indian diet has a rich tradition of vegetarianism. especially the ovo lactos. Most fast food chains now offer garden salads in a wide variety of different flavors. as well. rice and noodles. too. dolma (stuffed grape leaves). ovo lactos have lots of options. get their protein from rice and beans (just make sure that they use vegetable broth. If you're new to Indian cuisine. don't fret . delightful little pastries stuffed with meat. baba ganoujh (a delicious eggplant spread).Italian restaurants are another great option for vegetarians. If you thought you'd never dine again under the Golden Arches. a traditional.just ask that your meal be prepared with vegetable oil instead. which are an excellent source of protein (and delicious). you have a delightful adventure ahead of you . Many Italian soups. spanikopita (spinach pie) and salad made with a grain called tabouli. offering delicious vegetable entrees. Plain cheese pizza. Just take a moment to quiz your server about how the dishes are prepared . If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. and samosas. and not beef or chicken). such as pasta fagioli.some dishes that sound vegetarian on the menu may contain meat or eggs. And if the gang heads out for pizza. Hit a Greek restaurant and load up on hummus. Chinese restaurants are great for vegetarians. are just as tasty as the meat-loaded kind. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. which is loaded with vegetables. At the big chain restaurants like Olive Garden or the Spaghetti Factory. Depending on the chain. Indian restaurants are terrific for vegetarians. though. spicy lentil dish.Even fast food restaurants are getting into the healthy trend. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. you can have gazpacho (a cold vegetable . Pasta with meatless marinara sauce is a staple menu item. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. you were wrong. or even a cheese-less pizza topped with vegetables. yogurt and fruit or a number of other meatless items off the menu. If you like Mexican fare. Japanese. too. be aware that many Indian dishes are prepared using clarified butter. and they'll make sure your meal comes the way you want it. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. or Mexican food. you can add a baked potato. called ghee . although not all cities have them.
the family member or friend that just will not accept that you've gone meatless. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. they may not know how to feed you.and. Etiquette is. enchiladas. loved one that you are indeed paying attention to your health.burritos. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. you can make sure that you have a tempting variety of delicious foods. It's tough. The choices are more diverse than what you think. enjoy the company and have a good time anyway! .soup). you really do have to stand firm. the breaded and fried) and bean-and-cheese versions of all the usual favorites . If you're not comfortable with taking a chance on the veggie burger. In those cases. do so . chiles rellenos (green peppers stuffed with cheese.chat with your tablemates. remember that's it's just for one meal .can be problematic for people on special diets. you need to make the best of things. even if your hosts know that you're vegetarian. but often misguided. But what if you're the guest? Often. That you feel. about behaving well under challenging circumstances. smile and say that they're so delicious that you're happy to enjoy them. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. that your diet is the perfect diet for you. tostadas and tacos. Assure the well meaning. and you have the research to back it up. Dinner parties . books and magazines so they can learn more. if you're questioned. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Even if it's disappointing. This is one time.both attending them and hosting them . Don't be afraid to ask questions when you are dining out. simply order a salad or baked potato. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. Here they are worrying about your health and you are worrying about hurting their feelings. Offer to show them websites. If you're the host. fundamentally. Or you may end up in a situation where your hosts simply have no idea of what your needs are. If all there is on the table that you can eat is bread and salad.
by all means do that. You can choose to prepare a separate meal in your home for your meat eating guests. or dairy. don't make an issue of your diet. stick to your choices and prepare a vegetarian dinner. most people won't notice how much you did. To be blunt.some are allergic to bell peppers. It helps them to feel comfortable if they don't want to eat something . It's a choice only you can make! .squish things around and mess up your plate. You should only serve meat if you genuinely feel comfortable doing so. but you won't be suffering from hunger pangs throughout the evening. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. ask them if they have special dietary needs. Think about how you'd like to be treated when you go to dinner at a friend's home . Even under the worst circumstances there will be something for you to snack on. no one is really interested in what you can't eat. Part of being a terrific host is anticipating your guests' needs. If you're headed to a big social event like a wedding or a family dinner. allowing guests to fill their plates only with what they want. If the conversation is compelling.If there's absolutely nothing on the menu that you can eat. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. do what children do . you can make them feel extra welcome in your home. You'll be surprised at what people have to say . or didn't. and leave some empty space so it looks like you ate something. but only do so if you won't be compromising your choices. When having people to your home for dinner. One sure way to make everyone happy is to serve a variety of different dishes buffet style. or if there's anything they absolutely hate.and it'll save you the effort of serving. and you think there might be challenges finding something to eat. If you're comfortable handling meat products and are doing it for the courtesy of your guests. or peanuts. so you have more time to enjoy your guests. Whatever happens. Hide the meat under some lettuce. If someone asks.how about offering the same courtesy to them? When you invite guests to dinner. Chances are good that people won't even notice that they are eating dishes that don't contain meat. then eat a light meal before you leave the house. or your hostess sits a plate of animal food in front of you. eat. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. tell them you're vegetarian and steer the conversation to something else.no one will be looking at their plate and wondering why there's still food there .
you're not passing on any of the antibiotics. The timing varies from baby to baby . is made as close as possible to that of mother's milk. too . But don't give regular soy milk to a baby less than a year old. as it's not designed to meet their nutritional needs.So you've decided to become a vegetarian. your child is still a vegan. if you're a vegetarian. Out first food is our mothers' milk. made just for us and full of all the nutrients we need. as yet unidentified. Should you decide not to breast feed. Whether or not you breast feed is entirely your decision but. choose a soybased formula . In addition to the sugars and other nutrients.soy is less likely to cause allergies than cow's-milk-based formulas. This isn't necessarily true. (And if you're a vegan and you breast feed. and when she takes a quart or more of a formula per day and still acts hungry. breast milk is the optimal food. 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. Infant formula. Also. The good news is. . it's time to transition to solid foods. your breast milk is superior to that of meat-eating mothers . as it can cause intestinal bleeding and lead to anemia.breast milk is a natural food for humans while cow's milk is not). scientists believe that there are other. it's time to introduce your baby to solid foods. We all start out life as lacto vegetarians. substances in breast milk that make it superior to infant formula. for most babies. 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. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. and it's all we require or should eat for the first four to six months of life. At the four-to-six month mark. Cow's milk should never be fed to babies under one year old. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. pesticides or other contaminants that you would if you were eating meat. the alternative to breast milk.
Raw vegetables can be introduced then. so that their systems can get used to the change in diet.You'll want to introduce solid foods slowly. as almost every baby can digest it easily and unlikely to cause an allergic reaction. start introducing high-protein legumes to the baby's diet. As long as it's safe for the baby to chew. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. large. Vegetarian and vegan children are just like any other kids . Once your baby eats cooked cereal. as well as soy cheese and soy yogurt two servings per day. regular soy milk. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . When giving babies "finger foods.they'll be a bit fussy sometimes. Start with raw. and lightly blanched and cooled broccoli. Nut butters should not be fed until after 12 months. preservatives and any other additives that your baby doesn't need. you can give him water. Slowly add tofu into their meals and snacks. bland flavor. hot dogs and sandwich slices . regular soy milk or rice milk. Start with cooked grains . except for not feeding them meat. an vegetables that adults eat are fine for a child. about a half-ounce per serving. which can be cooked until fairly soft and have a pleasant. buy ones that are free from added sugars.once your child is old enough to transition off formula. starting with veggies that are easy to chew and unlikely to present a choking hazard. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. Follow the same feeding schedules and advice that you would for any other baby. sharp. Adapt the guidelines in the baby books to the vegetarian diet. or round.rice cereal is best. so if your baby has sensitivity to a food you can easily identify it. Good choices are carrot sticks. 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. begin to slowly introduce other foods. you can start offering your child some vegetarian versions of classic kids' favorites." take care that the foods aren't too hard. At seven to ten months. juice. As you ease into the toddler/preschooler years (ages 1 to 4). If you buy prepared foods. lettuce and other leafy green vegetables. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. or any other nutritious liquid. Most babies are very fond of lentils. It's smart to introduce new foods one at a time.
He loves reality television.a 1989 study of children living in a vegan community in Tennessee found that while they were slightly shorter than average at age 1 to 3. So be generous with the snacks featuring grains. cookies and other baked goods Vegetarian diets feature a lot of bulky. All marriages are about compromise. but the other is neat. you often find yourselves negotiating to find a middle ground that you can live with. One of you is messy. they caught up by age 10. Don't worry about a vegetarian diet affecting your child's growth . as time passes. when they were actually taller than average. too. Peanut and almond butters are excellent sources of calories for kids. 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 . filling plant foods. and weighed slightly less than children raised on an omnivorous diet.add avocado. she adores opera. 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. fruits and vegetables to add lots of necessary nutrients to their diet.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. You choose someone to spend the rest of your life with and. to sandwiches. and since small children have equally small stomachs. they sometimes don't get all the calories they require.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . Very young children also need to eat more than three meals each day. which is calorie-dense and full of good fats. One partner may be a social butterfly but . cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes.
If your partner eats meat. . to believe that your ideal partner will share all of your values. Cook a variety of tasty. • Play an active role in shopping and preparing meals. whether it is based on ethical principles. it isn't a choice designed to make your life unhappy or more complicated. • Don't talk endlessly about your diet. As the popularity of vegetarianism increases. Try to keep in mind that your choice to become vegetarian was a personal one.but don't lecture. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on.no two individuals are exactly alike. and it has to be for them. See if you can get them to eat soy hot dogs. veggie burgers and non-dairy cheese at home. but still disagree on how to eat. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. If your partner is interested. • Never attack your spouse's point of view. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. It's understandable. Married couples figure out how to adapt to such differences. There are probably far more of those than there are issues on which you don't see eye-to-eye. • Try to get your partner to compromise on certain foods. appealing meals so that your partner can see that the diet isn't boring. too." particularly if they're simply eating the same diet as most of the other people they see every day. But that's unrealistic . If you judge your spouse harshly for not joining you in your vegetarian journey. The key to making it work is acceptance of each other's choices. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. getting to work and raising children can sometimes make even the smallest difference seem enormous. Choose venues that offer both meat dishes and vegetarian options. • Try to find restaurants where you can eat together. when you're single and dating. You can't control what your spouse eats . closing the door to them making that step themselves in the future.the other's happy to stay home every night with a good book. • Acknowledge that your spouse's diet isn't meant to hurt you. and the day-to-day struggle of paying bills. Try to respect their decision.but you can control how you behave towards them. on convenience or on habit. so that you can enjoy a fine meal together. No one likes to be told that they're "bad. you may be turning them off entirely. the subject will come up naturally . doing laundry. Buy a few cookbooks and try new recipes to keep things interesting. You and your spouse may agree on a lot of things. especially in public. • Be a positive role model.
Negotiate a menu plan that's acceptable to both of you.• If you've agreed not to eat meat at home. there will still be people who think that your new lifestyle is a weird one. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. it's more than likely that you're the only person in your household going meatless.and if they're not supportive. One thing is certain. DEFENDING YOUR CHOICE Being new to vegetarianism. your parents. If you can't stand to have meat around you at all. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. and dedicate a special section of the refrigerator to meat storage. If they want to change. accept that your spouse may eat meat sometimes when they're not with you. you can't control what they eat. however . so only you can figure out the answers to these questions.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 not turning them off by lecturing them! Only you know the dynamic in your home. Eating together is one of the great pleasures of any relationship. Even if they're supportive of your decision. You may have to ask the others in your home to cook meat outside on a grill. Again. this is a huge issue. Whether you live with a partner.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. . The first thing you need to accept is that it's not your job to make them change to suit your way of eating. asking that it's wrapped in such a way that you don't have to look at it. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . and nagging doesn't help. any more than it's theirs to turn you back into a meat-eater. Although vegetarians aren't looked down upon today as much as in the past. you may find them ridiculing your food choices or even actively trying to sabotage you. your children or roommates. that's great .
When family and friends begin to question your new meatless diet. and when . 2. 4.If your feelings aren't that strong. Here are some great recipes for you to try. (Vegetarian food is also available for Israeli vegetarian soldiers. 3. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Try to see the positive side of your partner's diet. you may simply want to negotiate who cooks what. that all meals served by the Israeli military are kosher.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. If your partner has decided to go vegetarian and you don't embrace that choice. and the compromises you and your family are willing to make. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Becoming a vegetarian is an exciting change in your life. but it doesn't have to be. Try to find some good vegetarian recipes that you find convenient and enjoyable. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. while your spouse would be doing so if she/he ate meat. so that nobody's beliefs will be violated. Learning how to cook without meat can be a daunting task. and prepare your own entrée on the other nights. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. A little compromise and understanding can go a long way. and that you can share together. even though many Israeli soldiers do not normally keep the kosher laws. . You don't need to be an expert. Recognize that she/he may be having a hard time defending his/her diet outside the home and that some support at home can be very helpful. The vegetarian lifestyle will be most difficult for the non-vegetarian. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Consider. for example. Try out a few of these yummy recipes. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". It all comes down to what your needs are.) 5. here are some helpful tips to allow you to deal with your partner's choice: 1.
and place in an oiled baking dish. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Fill tortillas with potato mixture. and roll up. boil tomatillos and chopped onion in water to cover for 10 minutes. In a bowl.5 ounce) can pinto beans. Bake for 20 minutes. divided • 2 (12 ounce) packages corn tortilla • 1 (15. or until hot and bubbly. or until tender. chopped • 1 bunch fresh cilantro. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Fry tortillas individually in a small amount of hot oil until soft. 1/2 cheese.Potato and Bean Enchiladas • 1 pound potatoes. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. and 1/2 cilantro. Place seam side down in an oiled 9x13 inch baking dish. Set aside to cool. chili powder. Meanwhile. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. coarsely chopped. and spread remaining cheese over sauce. puree with half of the cilantro until smooth. Spoon tomatillo sauce over enchiladas. and ketchup. Mix potatoes together with pinto beans. Bake in the preheated oven for 20 to 25 minutes. Once cooled. toss diced potatoes together with cumin. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. husks removed • 1 large onion. salt. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano .
Sauté onions. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and garlic until tender. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. and squeeze out the excess liquid into another bowl. The starch from the potatoes will settle into the bottom of the bowl . and reserved potato starch. and simmer for 20 minutes. Wrap the mixture in cheese cloth or paper towels.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. chopped 1 egg. about 6 minutes. Stir in tomatoes. and chili powder. carrots. green onions. celery. Black Bean Rice Burgers • 1 (15 ounce) can black beans. heat skillet over medium-high heat. coarsely shredded 4 green onions. until brown on both sides. turning once. For each pancake. place on skillet and flatten with a heat-proof spatula. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Bring to a boil. red pepper. Stir in mushrooms. lightly beaten • 6 tablespoons salsa. Season with cumin. stirring occasionally. split . peeled and coarsely shredded 1 medium onion. kidney beans. and basil. salt and pepper. and cook 4 minutes. press together about 2 tablespoons of the potato mixture with your hands. Cook until vegetables are tender. Cook for about 8 minutes. and reduce heat to medium. Stir in green pepper. finely chopped • 1 egg. mix the potatoes and onions. oregano. and corn. Cover. Potato Pancakes 4 medium baking potatoes. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. In a large bowl. combine the potato mixture. egg. Serve hot.pour off the water and save the remaining potato starch.
Sprinkle each with 1/4 teaspoon oregano. from the heat for 4-5 minutes or until cheese is bubbly. Top with a tomato slice. Bake in the preheated oven 10 to 12 minutes. Press the edges firmly with a fork to seal. Top each with 2 teaspoons tomato paste. Place 2 slices mozzarella on each rectangle. or until golden brown. Tomato Cheese Melt • 1 onion bagel or English muffin. 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. 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). Flatten to 1/2-in. Sprinkle half of the Parmesan cheese over each tomato. Moisten edges of rectangles with water. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Pinch together perforations to seal. Cover each with remaining dough. thickness. mix well. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Place 2 rectangles on a 9x13 inch baking sheet. burger. In a small bowl. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Place a lettuce leaf. egg and 2 tablespoons salsa. sour cream mixture and slice of cheese on bun.In a large bowl. mash beans with a fork. and separate into 4 rectangles. onion. sprinkle half of the cheddar cheese and cayenne pepper. Unwind the roll dough. Broil 6 in. Add the rice. combine sour cream and remaining salsa.
Boil without stirring 4 minutes. corn syrup and salt. Monterey Jack cheese. garlic. tomatoes with liquid. and continue baking 30 minutes. butter. Place in two large shallow baking dishes and bake in preheated oven. and continue baking 10 minutes. stirring constantly. Pour in a thin stream over popcorn.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). zucchini. for 1 hour. Uncover. Cover. and bay leaf. 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). wine. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. garbanzo beans with liquid. Remove from oven and let cool completely before breaking into pieces. stirring every 15 minutes. Remove from heat and stir in soda and vanilla. melt butter. basil. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. until cheeses are melted and bubbly. Bring to a boil. stir. sliced • 1/4 pound zucchini. Heat oil in a medium saucepan over medium heat. In a medium saucepan over medium heat. and Romano cheese into the vegetable mixture. chopped • 1 (8 ounce) can garbanzo beans. Stir heavy cream. In a medium baking dish. chopped • 3/4 cup dry white wine • 3 tablespoons butter. and bake in the preheated oven 30 minutes. Place popcorn in a very large bowl. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . stirring to coat. mix onion. Stir in brown sugar. and saute onion until tender and lightly browned.
Stir in capers and parsley. fresh mushrooms and carrots. softened in water • 3 pounds fresh mushrooms. slice thinly and set aside.• 3 pounds thinly sliced shallots • 3 small red onions. garlic and shallots in olive oil and set on low. mashed • 3/4 cup white sugar • 1 egg. Cook for 15 minutes. chopped • 3 cloves garlic. in order for vinegar to evaporate. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Add dried mushrooms along with the water they soaked in. Stir in water. Let cook for 15 minutes. thyme and sliced artichokes and cook for 25 minutes. lightly beaten • 1/3 cup butter. It works well when using a 3 millimeter slicing disk. Stir in vinegar and cook for approximately 3 minutes. season with salt and serve. 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. Using a extra-large stock pot sauté onions. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. vegetable base. sliced • 3 pounds carrots. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . pepper. nutmeg. salt. Sprinkle flour over onions and cook for 1 minute. cayenne.
mix together 1 1/2 cups flour. combine brown sugar and cinnamon. In a small bowl. Stir the banana mixture into the flour mixture just until moistened.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Spoon batter into prepared muffin cups. mix together brown sugar. Lightly grease 10 muffin cups. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. baking soda. baking powder and salt. 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. In a large bowl. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Roll up dough and cut into 12 rolls. sugar. until a toothpick inserted into center of a muffin comes out clean. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. In another bowl. After the dough has doubled in size turn it out onto a lightly floured surface. 2 tablespoons flour and cinnamon. Select dough cycle. In a small bowl. Sprinkle topping over muffins. Roll dough into a 16x21 inch rectangle. or line with muffin papers. softened • • 1 (3 ounce) package cream cheese. room temperature • 1/3 cup margarine. 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. Place rolls in a lightly greased 9x13 inch baking pan. beat together bananas. Cover and let rise until nearly . egg and melted butter. softened • 1/4 cup butter. Bake in preheated oven for 18 to 20 minutes. cover and let rest for 10 minutes. press Start.
crumbled tofu (don't use silken. Add more oil to the middle of the pan. When they are good and soft. 1/4 cup butter. about 15 minutes. move them to the sides of the pan and form an empty circle in the middle for your tofu. You can add some turmeric for color if you like. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Remove from heat and add mustard and margarine. When it looks like you could eat it. Add water and mix thoroughly. about 30 minutes. then add your drained. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Spread frosting on warm rolls before serving. Sauté this for another couple of minutes. confectioners' sugar. Meanwhile.com/products/censura. Set aside. preheat oven to 400 degrees F (200 degrees C). Heat on Med until thick and bubbly. When it starts to get golden. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . Stir Fry: Sauté onion and green pepper in oil. vanilla extract and salt. 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. beat together cream cheese. mix in the peppers and onion and keep frying. Bake rolls in preheated oven until golden brown. While rolls are baking.doubled. use extra firm).
black). Cook in microwave or oven till about 3/4 cooked. Add cooked veggies and coat them w/sauce. till crust is brown and delicious cheese and juice oozes out.A variety of veggies such as green beans. or whatever you like. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. 1/2 cup salsa (optional) In medium-large saucepan. Add rest of cheese on top of that. To make sauce. mushrooms. chopped 1 can olives. salt and garlic powder. Add onion. then add spinach on top. Add water and mix thoroughly. Meanwhile. chopped 1/4 cup chopped cilantro. Meanwhile. cumin. and close it up as best as you can w/ the torn top shell. add spices. cilantro and salsa to sauce. pinto. Heat on medium heat until bubbling and thick. You can add dairy free milk and use veggie bouillon cubes. and lower heat. tarragon. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. cook chopped veggies (NOT spinach. Set aside 1/2 cup of cheese sauce in separate container. or just about anything. nutritional yeast. layer 1/2 cheese on bottom of lower crust. Thaw pie shell and take 1/2 out of the tin. 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. heat broth in large kettle. Spoon in veggies and sauce. drained 2 medium onions. Bake at 400 for about 45 min. beans. Remove from heat and add mustard and margarine. combine flour. Add slowly either cornstarch or flour till slightly thickened. zucchini. Spoon in filling. Place a tortilla in pan and cover in enchilada sauce. Roll and push to one . just keep it till later). olives. Mix it up.
.. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Add carrots and veggie broth. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. repeat process until all noodles are used up. 30-45 minutes. use your own judgment. Add herbed tofu. place over medium-high heat until hot. Remove from heat. Uncover and bake an additional 20-30 min. and lemon juice. Stir in nutmeg (possibly you could add some about 1/4 C. herbed tofu 8 oz.end of pan. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. nutritional yeast at this step... Usually lasagna takes about 45 minutes to cook thoroughly. set aside. Cover and bake 15 min. simmer uncovered for 5 min. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. vegan cream cheese. keep warm. top with spaghetti sauce. until it is thoroughly heated. Place 3 lasagna noodles in bottom of 11x7 baking dish. sauté for 1 minute. Add olive oil to a large skillet. sliced . Add parsley and garlic. just to make it a little bit more cheesy!). carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. stir well. Continue until all tortillas filled. vegan cream cheese 2 Tbsp. Bake at 350 until brown. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. at 375 degrees. 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. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. spread carrot mixture over top.
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. Heat the oil in a small skillet. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Remove from heat and stir in basil. Pour the mixture into a lightly oiled. Cook over medium-high heat and bring to a boil. pink. salt and sugar. 1 1/2-quart baking casserole. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. and add tomatoes. preferably organic • 1 to 2 fresh jalapeño peppers. 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. wine. seeded and minced. or until the top is golden brown and bubbly. Reduce heat to low and simmer. water. or black beans. be careful not to burn. In a mixing bowl. covered. Add the onion and sauté over low heat until lightly browned. remove pan from heat. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . combine the onion with the rice and all the remaining ingredients. TORTILLA CASSEROLE One 16-ounce can pinto. Bake for 35 minutes. about 20 minutes. Allow pan to cool.• 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. Just as the garlic begins to turn brown. Stir together thoroughly.
Repeat the layers. thawed 2 scallions.2 cups frozen corn kernels. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. etc. or until the cheese is bubbly. half of the bean mixture. overlapping one another. Let stand for a minute or two. then cut into squares to serve. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Add the celery dice and sauté over medium heat for 3 to 4 minutes. In the meantime. heat the margarine or oil in a medium-sized saucepan. cheddar. then remove from the heat. according to package directions. Slowly pour into the saucepan. Add the noodles and cook until just tender. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. When the noodles are done. spelt. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Add the mushrooms and continue to sauté until the mushrooms are wilted. Bake the casserole for 12 to 15 minutes. Mix thoroughly. stirring constantly. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Combine the first 7 ingredients in a mixing bowl. Simmer gently until the sauce has thickened. and then add the baked tofu and . half of the cheese. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. drain them. finely diced • 2 to 3 scallions. Bring water to a boil in a large pot. Lightly oil a wide. Pour in the sauce. and then return them to the pot. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa.) • 1 tablespoon light olive oil • 3 medium celery stalks. 2-quart casserole dish and layer as follows: 4 tortillas.
soy yogurt. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Transfer the mixture to an oiled.scallions and season to taste with salt and pepper. diced and sprinkled with vinaigrette . Cook some quick brown rice according to package directions. 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. large shallow casserole dish. or until the top is golden brown and beginning to get crusty. Bake for 30 to 35 minutes. Allow to cool for 5 minutes. cooked with a vegetable bouillon cube. TORTILLA FIESTA • Flour tortillas. black or green • Fresh mozzarella balls or very fresh tofu. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. Place everything on the table. and then cut into squares to serve. Top generously with wheat germ. black olives. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. drained • Cured olives. warm the refried beans in a saucepan with a little water to loosen. burrito. warmed or taco shells.or soft taco-size.
While bringing a large pot of water to a boil and cooking the pasta. leaving a sturdy shell. or rice cream cheese . thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. the diced tomatoes).• 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. soy. Stuff the mixture back into the potato shells. • 4 large baking potatoes • 1/4 cup organic dairy. When the pasta is done. green part only. Heat as needed in the microwave or in a preheated 400-degree oven. cut each in half lengthwise. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Add the remaining ingredients and stir well to combine. and serve. Scoop out the inside of each potato half. drain it and return it to the pot. Stir in the pasta sauce (and if you've used dry pasta. Warm up as needed. prepare a platter or two of antipasto and slice the bread. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. MUSHROOM-STUFFED POTATOES. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Pass around the Parmesan cheese for topping the pasta. When cool enough to handle. about 1/4 inch thick all around.
Season with salt and pepper and stir well to combine. Stir in the cream cheese. When cool enough to handle. chopped • 8 ounces white or cremini mushrooms. cut each in half lengthwise. leaving a sturdy shell. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. leaving a sturdy shell. liquid and all. stirring occasionally. and serve. and cook until they are done to your liking. Add the mushrooms. Heat as needed in the microwave or in a preheated 400-degree oven. Stuff the mixture back into the potato shells. Combine the mushroom mixture. cover. about 1/4 inch thick all around. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. 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. with the mashed potato in the mixing bowl. cut each in half lengthwise. Scoop out the inside of each potato half. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . or rice milk • 2 cups finely chopped broccoli florets. soy milk. Scoop out the inside of each potato half.• 1 tablespoon light olive oil • 1 large onion. about 1/4 inch thick all around. Stuff the mixture back into the potato shells. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle. Heat as needed in the microwave or in a preheated 400-degree oven. Heat the oil in a medium skillet. and serve. Add the onion and sauté over medium heat until golden. Add the remaining ingredients and stir well to combine.
remove and discard the stems. shiitake. or brown rice syrup • 16 ounces fresh organic mushrooms. or until the top of the pudding feels fairly firm to the touch. Allow to cool completely.• 1 tablespoon honey.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Wipe the mushrooms clean. Puree the tofu in a food processor or blender until completely smooth. and stir. then refrigerate for at least an hour. any variety (portabello. slightly overlapping circles. then cut into wedges to serve. If using shiitakes. 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 . until the chocolate chips have melted. preferably two. cremini. Combine the first 4 ingredients in a mixing bowl and stir together. Broil in the oven or a toaster oven for 4 minutes. about 4 to 5 minutes. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Broil until the mushrooms begin turning dark and are touched by charred spots. thinly sliced Preheat the oven to 350 degrees. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Transfer to a small saucepan and add the chocolate chips. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. stirring often. Just before serving. Stir in the maple syrup. Cook over medium-low heat. oyster. cover the top of the pie with thin banana slices arranged in concentric. maple syrup. Remove from the broiler and transfer to a serving container. Combine the mushrooms with the teriyaki mixture and stir together. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Arrange in a shallow foil-lined pan and pour any excess marinade over them. baby bella. or a combination) Preheat broiler (unless using a toaster oven).
optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. Pour into the flour mixture and stir together until fairly well blended. optional Preheat the oven to 350 degrees.• 1/2 cup natural style peanut butter. then carefully remove with a spatula to plates to cool. and peanut butter in another bowl and whisk together until smooth. and a knife inserted into the center comes out with chocolate. Let stand for a minute or two. Bake for 10 to 12 minutes. then cut into squares or wedges to serve. Make a well in the center of the dry ingredients and add the applesauce and oil. 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. rice milk. Allow to cool to room temperature or just warm. Stir together until the wet and dry ingredients are completely mixed. but no batter. . Combine the flour. then use a whisk until the mixture is smooth. 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. or until the bottoms are just lightly browned. baking powder. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. optional Preheat the oven to 350 degrees. Combine the applesauce. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. preferably cane juice sweetened • 1/2 cup chopped walnuts. Bake for 25 to 30 minutes or until golden on top. Pour into a lightly oiled 9-inch round or square cake pan. sugar. and salt in a mixing bowl and stir together. Stir in the chocolate chips and optional walnuts.
Stir the sliced asparagus. and add the water. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. then stir in the cheese. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Bake it in a preheated 350°F oven for 10 minutes. Make a well in the center of the pastry. Slice six of the asparagus stalks. the tougher your crust will be. Filling: In a medium-sized bowl.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Mix until the dough just holds together. 12 servings. combine the flour and salt. mushrooms. Cut in the butter and shortening. or to taste Crust: In a medium sized bowl. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. and salt and pepper into the egg mixture. Prick it all over with a fork. Yield 1 tart. egg yolk and vinegar. and let cool. and cool to lukewarm before removing the bottom. on the diagonal. Remove it from the oven. mixing quickly and lightly with a pastry knife. or until it's set. Pour the filling into the crust. into 3/4-inch pieces. Bake the tart in a preheated 350°F oven for about 30 minutes. adding an additional tablespoon of water only if necessary. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. a mixer or your fingers until the mixture is crumbly. Pat the dough into a 10 or 11-inch removable-bottom tart pan. oregano and thyme. Baked Ravioli . Remove the tart from the oven. beat together the eggs and milk. the more water you use.
peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Add the tomatoes. celery carrot and onion. The cheese should be bubbly. sugar • 1/2 tsp. until tender. eggplant. Serve with a crisp salad. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. salt • 13 oz. hot and golden. In a large saucepan over a medium heat stir place in the olive oil. Bring to a boil. Chop eggplant.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. cheese. In a baking pan place in some of the tomato sauce to cover the bottom. Lower the flame and simmer for 20 minutes. can Italian peeled tomatoes • 1 tsp. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Slightly undercook them. parsley. Cook the ravioli as described on the package. whole mozzarella cheese-2 cups shredded. Fry each piece in oil until brown . Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. Place tomatoes in a blender and puree. package of frozen ravioli • 8 oz. celery onion and carrot. pepper and garlic together. Cover and cook for 10 minutes. Place the cooked ravioli in the pan and top with the rest of the sauce. sugar and salt in to the saucepan with the vegetables.
Add garlic and onions and cook. Add eggplant. . Keep going till run out. coarsely chopped. about 8-10 min. or until eggplant is tender but not too soft. Cover and cook over low heat about 15 minutes. cubed • 2 green bell peppers. stirring often. and herbs. until softened. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly.on both sides. Add 3/4 cup of the cream and boil until slightly thickened. about 6 to 7 minutes. coarsely chopped • 4 large tomatoes. Cover and cook for 10 minutes. shallots and tomatoes to pan and cook until reduced to 1/2 cup. Take remaining 1/4 cup cream and toss with pasta. quartered and thinly sliced • 1 small eggplant. heat olive oil over medium heat. about 2 min. After you layer them coat them with sauce and sprinkle with mozzarella (lots). cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. zucchini. Add peppers. or 2 cans (14. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. minced • 1 Plum tomatoes. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots.5 ounces each) diced tomatoes • 3 to 4 small zucchini. crushed and minced • 1 large onion. mix well. stir until coated with oil. stirring occasionally to keep vegetables from sticking. Drain on paper towel and then place them in a baking pan with sauce on the bottom. stir to combine. Add tomatoes.
cottage cheese 4 eggs 6 tbsp. pepper 2 tsp. flour 1/2 tsp salt 1/2 tsp. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. pepper.) Place tomatoes on baking tray. . frozen chopped spinach 1/2 lb. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. pkg. Mozzarella. Let it cool down. Let it cool. Feta Cheese. Boil pasta until al dente. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. etc. crumbles 1 pt. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z.Rigatoni With Tomatoes. Season the tomatoes for taste (salt. Bake tomatoes for 45 minutes until wrinkled & shrunken. 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. Combine oil & lemon juice (for salad dressing. Cut each tomato in fours. butter Preheat oven to 350 degrees.
Drain. marjoram. Fill each manicotti with mixture. Bake the pie for one hour. Serve with Italian bread or garlic bread sticks . In medium bowl combine all filling ingredients and mix well. To tell if it is done. stick a knife or toothpick into the center of the pie. flour and eggs. Place filled manicotti over sauce. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Grill or broil until colour shows on vegetables. Meanwhile. pepper. Let sit for one half hour. Pour remaining sauce over manicotti. Bake an additional 5-8 min or until cheese is melted. Let the pie cool for a few minutes.In another bowl mix together salt. Then combine the two mixtures into one bowl and stir well. Uncover. about 10-15 minutes. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon.) • 2 tsp garlic. Make sure you spread it evenly. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. sprinkle evenly with cheese. the pie is ready. etc. If it comes out clean. 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. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Thread onto metal or soaked bamboo skewers. heat oven to 400. rinse with cold water and let drain.
Serve over rice. chopped • 1 red bell pepper. mix well. chopped • 8 oz. water chestnuts. thin strips . peeled & grated • 1 medium carrot. Fry 2-3 minutes on each side or until golden brown. combine ingredients.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. vegetable stock. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. Add soy sauce. celery. grated • 1/4 C onion. cook onion and garlic in oil for 3 minutes. stirring frequently. Continue cooking. mustard. lightly coated with non-stick cooking spray. bok choy. 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. shiitake mushroom caps thinly sliced • 1 med. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. or until they begin to soften. water chestnuts. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. sliced diagonally • 2 c baby bok choy. Pour about 1/2 cup batter on hot griddle. red bell pepper cut in short. about 5 minutes. bell pepper. and mushrooms. until vegetables are crisp-tender. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl.
Stir briefly. celery. Drain noodles. Bring 1 quart of water to a boil in a small saucepan. 3 to 5 minutes. Drain and rinse in cold water. Transfer the eggs from the skillet to a small bowl and break them into small curds. Add broth and sugar snap peas. cook 30 seconds. When it begins to smoke. stirring occasionally. bell pepper and bok choy. cook 3 minutes. Add ginger and garlic. heat oil in large deep skillet or wok over medium heat. in 1/2" cubes 1 red bell pepper. Drain again and reserve. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. add to skillet with vegetables. Add the carrot and boil 1 minute. lightly beaten 1 carrot. Stir in the rice and stir-fry 1 minute. red pepper. Place a wok over medium-high heat. cook 1 minute. and vinegar. . add the remaining 1/4 cup of peanut oil and the garlic. simmer until vegetables are crisp-tender. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Add tamari or soy sauce. Place a small skillet over medium heat. stirring frequently. Add mushrooms. Meanwhile. Sprinkle with peanutes or cashews. Set aside. add 2 tablespoons of peanut oil and the lightly beaten eggs. Pour in the sauce and cook until the rice is heated through. Serve hot. Stir until the eggs are firm but moist. tossing well. stirring occasionally. When it begins to smoke. Add sesame oil. and peas. Stir-fry 1 minute. Mix to blend well and set aside. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. if desired. about 5 minutes. Add the carrots.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz.
1/2 cup of the picante sauce and 1/2 cup of the cheese. 8x8x2 inches. drain them and move the potatoes to a mixing bowl. crumbled feta cheese • 1 sweet red bell pepper. 6 servings Spinach Stuffed Tomatoes 10 oz. Sprinkle with remaining 1/2 cup cheese and the chili powder. mix the oil. seeded • 1/2 c chopped green onions • 1/2 c black olives. 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. Do not overcook! While the potatoes are being cooked. egg product. leaving the skins on. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Let stand 5 minutes before serving. After the potatoes are tender. Next. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . vinegar. and rosemary. press in bottom of baking dish.Potato Salad • 2 lbs med. with nonstick cooking spray. pkg. spoon over rice mixture. This dish will keep well in the fridge for up to a week. Spray square baking dish. let the salad stand for at least thirty minutes before serving. After all of the ingredients have been thoroughly (yet gently!) mixed. cook the potatoes in boiling water until tender. They are done when you can easily stick them with a fork. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. Mix rice. drained 1/4 tsp chili powder Heat oven to 350 degrees. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. oregano. Mix beans and remaining 1 cup picante sauce.
Asian pears. Chop pulp finely and add to spinach.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. garnish with chopped green onion and toasted sesame seeds. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. This salad goes well with grilled meats and fish. parmesan. soy sauce. In another large bowl mix cabbage. Put in large bowl. salt & pepper to spinach mixture and blend well. Add 1/2 cup mozzarella cheese. Preheat oven to 350 degrees. green onion and red pepper. sugar. Serve salad in a large bowl. Let stand 5 minutes. shredded • 2 Asian pears. Slice and hollow out centers of tomatoes. Spoon evenly into tomato shells. Sprinkle with remaining mozzarella and parsley. carrot. Discard seeds. honey. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Let stand for 20 minutes. Asian Slaw • 1 head of Napa Cabbage. Invert tomatoes shells on paper towels to drain. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. onion. drain well and squeeze dry. cilantro and sesame seeds in a large bowl. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Toss the cabbage mixture with the vinaigrette.
• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Add chopped white part of green onion. then add 1 cup of heavy cream and simmer for one minute. 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. garlic. Bake at 350 degrees 5060 minutes. Simmer tomatoes with the two cheeses for three minutes. Prepare pasta (shell or tube pasta suggested). prepared according to package directions Melt butter over high heat until bubbly. and pepper. Set off burner and allow cheese to melt into soup. 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. Cook on low heat for 30 minutes. Add red pepper flakes. Rapidly add vodka. Simmer for 2 minutes. salt. Add parmesan cheese at the end of cook time. (The alcohol burns off but makes tomatoes "come alive". . Pour into greased 9x13" pan. heavy cream.
Garnish pie: make a small circle of 1/4 cup onions in center of pie. Zucchini Soup • 4 medium zucchini. . cream cheese • Chopped fresh chives or edible flowers for garnish. Carefully put a layer of spinach and crumbled feta cheese into the crust. Combine eggs. top with parmesan then cheddar cheeses. press into pie plate as crust. chopped • 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. Combine potatoes and 1/4 cup onions. 8 oz. sprinkle parsley flakes in a larger circle around the onions. quartered and sliced • 2 cans of 15 oz. Vermont Cheddar Pie • 2-3 cups diced. Bake at 350 for 1 hour. vegetable broth • 2 onions. sprinkle paprika in a larger circle around parsley flake circle. salt-free lemon/herb seasoning • 1/2 tsp. Sprinkle with seasoned salt and garlic powder.Mix completely with the sauce and serve immediately. white pepper • Dill weed to taste • 2 pkgs. pour carefully over cheeses. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. milk.
After beans have been cooking for approximately 2 hours. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Serve hot over warm. 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). Blend the cream cheese in blender until smooth. then cover and reduce to a low heat and simmer. Add to a large pot and cover beans with water until water is two inches above bean line. except seasoning meat. add zucchini. Chill over night or until very cold. white rice. until smooth. Bring to a rolling boil. chopped green onions and rice.In a saucepan. Cook mixture until soft. Add all other ingredients. a portion at a time. 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. chicken broth. Then blend in zucchini mixture. pepper and dill weed to taste. or until beans are very soft and a red gravy is produced. Add season salt and continue to simmer this combined mixture for another hour. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Now add chopped green onions and additional season salt if desired. Garnish with chopped chives or fresh flowers. onions. add remaining liquid. approximately 20 to 30 minutes. Cook for approximately one more hour.
women require at least 1. Not only does exercise burn calories. Be creative and use your imagination. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. since weight lost through these practices is mostly water and lean muscle tissue. 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. it helps the body maintain its useful muscle mass. This can negatively affect his physical fitness.500. There is no quick and easy way to improve body composition. and it may also help keep the body's metabolic rate high during dieting. Athletes should avoid diets that fail to meet these criteria. Athletes must consume a minimum number of calories from all the major food groups. This is just a start for you. In other words. . There are many. Losing fat safely takes time and patience. This ensures an adequate consumption of necessary vitamins and minerals. lightly oiled. with the calories distributed over all the daily meals including snacks. Prepare a medium-hot skillet. as a result. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. not fat. In response. many more recipes out there for vegetarians. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. 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. Dieting alone can cause the body to believe it is being starved.• 2 tbsp powdered sugar Mix all ingredients together very well. one should eat less and exercise more.200 calories. final mixture will be a little lumpy. it tries to conserve its fat reserves by slowing down its metabolic rate and. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. it loses fat at a slower rate.
exercise to music. bicycling. Because there are 3. This section gives basic nutritional guidance for enhancing physical performance. most people would need to run or walk over 50 miles to burn one pound of fat. rowing. and mental alertness. if any. For an average-sized person. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. crosscountry skiing. stair climbing. bicycling.500 calories in one pound of fat. especially in large amounts. fat. is the best type of activity for burning fat. and jumping rope. Aerobic exercises include jogging. he needs to run or walk 35 miles if pure fat were being burned. walking. cross-country skiing. swimming. will not make up for poor health and exercise habits. swimming. such as sprinting or lifting heavy weights. good health. burn little. Exercise alone is not the best way to lose body fat. however. Instead. A good diet alone. In reality. To be properly nourished.selecting a variety of foods from within . running or walking one mile burns about 100 calories. Aerobic exercise is best for burning fat. Good nutrition is not complicated for those who understand these dietary guidelines. and rowing. walking. In addition. Anaerobic activities. Aerobic exercise. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. athletes should regularly eat a wide variety of foods fro-m the major food groups. fat is seldom the only source of energy used during aerobic exercise. a mixture of both fats and carbohydrates is used. which uses lots of oxygen. Diet In addition to exercise. proper nutrition plays a major role in attaining and maintaining total fitness. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat.Fat can only be burned during exercise if oxygen is used. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. As a result. examples include jogging.
they should eat three meals a day. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. intensities.1 calories per minute (150 lbs. a 150-pound person would burn 5. Avoiding an excessive intake of fats is an important fundamental of nutrition. x 0. To estimate the number of calories you use in normal daily activity.85) or about 710 calories in one hour. when the number of calories used equals the number of calories consumed. = 5. The result is a rough estimate of the number of calories you need to maintain your present body weight. balanced. a person will burn 0. the state of energy balance (positive. and a typical. a slow. multiply your body weight by 13 if you are sedentary. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. especially saturated fats and cholesterol. while participating in archery.85 calories/minute (150 lbs. Good dietary habits help reduce the likelihood of developing CAD. 14 if somewhat active. has been associated with high levels of blood cholesterol. and 15 if moderately active. x 0. Similarly. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. 150-pound male will burn 11./min. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages.079 cal. = 11. as shown in Figure 6-3. Even snacking between meals can contribute to good nutrition if the right foods are eaten. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. or negative) can be determined. Thus. Another dietary guideline is to consume enough calories to meet one's energy needs. a person running at 6 miles per hour (MPH) will burn 0. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance.034 calories/minute/lb. that is. .079 cal. Weight is maintained as long as the body is in energy balance. A high intake of fats. results from the clogging of blood vessels in the heart. and durations./min. progressive disease.034 calories per pound per minute. as shown in Figure 6-4. By comparing caloric intake with caloric expenditure. The blood cholesterol level in most Americans is too high./lb.1 calories/ minute) or about 305 calories/hour. CAD./lb. For example.each group. A well balanced diet provides all the nutrients needed to keep one healthy. Keeping a daily record of all foods eaten and physical activity done is also helpful. You will need still more calories if you are more than moderately active.
especially when training in the heat. The body uses fat to help provide energy for extended activities such as a one-hour run. Initially. As a result. It plays an important role in maintaining normal body temperature. Finally. The current national average is 38 percent. In addition. Repetitive. Foods rich in complex carbohydrates (for example. rice. plain water is the best drink to use to replace the fluid lost as sweat. Because foods eaten one to three days before an activity provide part of the fuel for that activity. depending on body size. 'but as the duration increases. Water is an essential nutrient that is critical to optimal physical performance. Examples include weight training and the APFT sit-up and push-up events. Carbohydrates are the primary fuel source for muscles during shortterm. it is important to eat foods every day that are rich in complex carbohydrates. age. are the primary fuel source for muscles during short-term. The evaporation of sweat helps cool the body during exercise. It is also important to avoid simple sugars. can result. Athletes often fail to drink enough water. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). and possibly injury.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Concerns for Optimal Physical Performance Carbohydrates. the contribution from fat gradually increases. in the form of glycogen (a complex sugar). Very intense activities use more carbohydrates. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Individual caloric requirements vary. potatoes) are the best sources of energy for active athletes. up to 60 minutes before exercising. because they can lead to low blood sugar levels during exercise. Athletes . Sweat consists primarily of water with small quantities of minerals like sodium. Cool. We should increase our intake of polyunsaturated fat. whole wheat bread. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. water lost through sweating must be replaced or poor performance. the chief fuel burned is carbohydrates. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. but to no more than 10 percent of our total calories. such as candy. we should reduce our daily cholesterol intake to 300 milligrams or less. high-intensity activities. At least 50 percent of the calories in the diet should come from carbohydrates. sex. and training sport. pasta. high-intensity activities.
who have a high proportion of lean body mass. one's need for protein might be somewhat higher (for example. The recommended dietary allowance of protein for adults is 0. The primary functions of protein are to build and repair body tissue and to form enzymes. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages.should drink water before.0 to 1. during. On the other hand. During periods of intense aerobic training. it is necessary to first understand what cholesterol is. Sports drinks. Cholesterol is a fatlike waxy substance and is produced by the liver. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. as do regular soda pops and most fruit juices. Weight lifters. Many people believe that body builders need large quantities of protein to promote better muscle growth. 1. and diarrhea.5+ hours) at intensities over 50 percent of heart rate reserve. these drinks should be used with caution during intense endurance training and other similar activities. drinks that exceed levels of 10 percent carbohydrate. . During prolonged periods of exercise (1. too much cholesterol in the body has damaging effects. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. This can improve endurance. if any. are helpful under certain circumstances. Most people meet this level when about 15 percent of their daily caloric intake comes from protein.8 grams per kilogram of body weight. Although cholesterol has purposes and is important to overall health and body function. nausea. these beverages can provide a source of carbohydrate for working muscles. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. can lead to abdominal cramps. to the total energy requirement of heavy resistance exercises. Protein is believed to contribute little.5 grams per kilogram of body weight per day). 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. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Therefore. and after exercise to prevent dehydration and help enhance performance. During intense training.
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. In fact. With too much cholesterol in the body. and grains you can maintain optimal health as they do not contain cholesterol. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. educate and provide healthful options. As we progress with "30 days to lower cholesterol" you will learn healthy. When you eat saturated foods such as dairy. High cholesterol can be avoided! With a nutritious diet.Cholesterol forms every cell within the body. In fact. You want to ensure that your levels of this cholesterol remain . which is another form of fat. though. When the cholesterol level is appropriate. molecules called lipoproteins carry cholesterol to and from cells.) HDL transports cholesterol from cells back to the liver. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. Instead. This is done simply from reducing cholesterol by 1%. meat and eggs your cholesterol elevates." As with some fats. 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. When cholesterol is at a good level it works to build and repair cells. produces hormones such as estrogen and testosterone. HDL is either reused or converts to bile acids and disposed. vegetables. 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. This is known as "good" cholesterol. The two main types of lipoproteins are: High Density Lipoproteins (HDL. there are several different body functions and several different substances that make up our understanding of "cholesterol. cholesterol cannot be dissolved in the blood. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. Lipoproteins equip the cholesterol to move around the body. the levels build up and cause damage by clogging your arteries. it plays a life-giving role in many functions of the body. The purpose of this ebook is to inform. On the other hand when you eat foods such as fruits.
. Low Density Lipoproteins (LDL. smoking. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. Obviously. Due to heart risk factors besides diet. when we speak of having "cholesterol levels" we mean more than one number. In addition. 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.may lead to heart problems." This documentary details the attempts of one man to live on fast foods and little exercise alone. and aids to remove LDL from your artery walls. Understanding the Causes of High Cholesterol Besides diet. For some. some people require a very aggressive approach which includes cholesterol lowing medication. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. since having too low levels of HDL . other causes of high cholesterol are lifestyle. We will address this issue as we progress in "30 days to lowering cholesterol.even when other cholesterol levels are normal . family history of heart disease. If you want to see a graphic representation of this. HDL aids to ensure protection from the risk of heart attack and/or stroke. we are setting ourselves up for problems. which can raise our bad cholesterol levels. gender and the heritage of the individual.high for optimum heart health. Other factors involved in this risk are age. and diabetes mellitus. consider renting the documentary movie "Supersize Me. gender. The results on his cholesterol and body health in just 30 days are truly frightening. Eating fast foods and convenience foods results in eating too many fats and salts. HDL consists of more protein than triglycerides or cholesterol. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol." 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. To maintain optimum health.
Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Diet: An important consideration in eating is choosing lower fat. The Dorsal Aorta or the main artery branches out into many smaller arteries. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. High levels of bad cholesterol may even prevent arteries . work harder and start earlier in adopting a healthy lifestyle and eating plan. If you have a family history of heart disease and high cholesterol levels. Too much cholesterol in the blood . Use low fat cooking sprays to replace heavy oils whenever possible. Once a woman starts menopause. including walking. It is never too late to start on this path. the cholesterol level starts to increase. 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. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Just 20 minutes of aerobic exercise. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Your Arteries and Cholesterol The job of your arteries is to pump blood. Exercise does not have to be a large time or money commitment.prevents arteries from working their best. Buy cooking oils that are unsaturated. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.especially bad cholesterol . Age and Gender: Cholesterol levels increase with age. Women generally have a lower level than men from age 50 to 55. each day will lower cholesterol. While there is not much that you can do about your age.
Each are made up of epithelial cells. eating a better diet and getting exercise can help keep you healthy. the arteries expand and are filled with blood. Arteries are constructed of a tough exterior and a soft. This means that if you want to prevent heart disease. since cholesterol can actually lead to blockages in your arteries. The heart relaxes and produces enough force to push the blood through. heart attacks. It helps pump the body's blood. If this happens often enough you can suffer a heart attack or a stroke. Even having "borderline" cholesterol levels .or bad cholesterol levels that are elevated but not considered "very bad" . this system works effectively and the blood can carry oxygen and other essentials throughout the body. As the heart beats. it is critical then that we keep arteries free of bad cholesterol for optimal health. No matter what your current health. In a healthy person. Your heart becomes starved of required blood. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health.can increase your chances of heart disease or stroke. High cholesterol levels fill arteries with thick substances that prevent your body from working well. The middle layer is elastic and very strong. 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 . Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. For this reason. Consider: Heart disease is one of the leading killers in North America. and the main reason behind the blocking of arteries is high levels of bad cholesterol.from functioning at all. The inner layer is smooth and allows the blood to flow easily. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. smooth interior. you need to keep your cholesterol levels in a healthy range.
As an added benefit. . Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. if you have elevated levels of high cholesterol. In fact. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. or follow the limits for dietary cholesterol that your doctor sets for you. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. but reducing your intake of all salts is the better choice. Limit your sodium intake to 2400 milligrams a day. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. this sort of diet will also make you feel generally healthier and more energetic as well. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Sea salt is a better option. Consume less than 200 milligrams of dietary cholesterol each day. 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. Again. In fact. Being overweight can contribute to cholesterol and to heart ailments.Eating is one of the things that can affect your cholesterol level a great deal. If you have too high cholesterol. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet. try to lower your saturated fat intake as far as possible. The effects over all will be immediate. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. especially if you have very high cholesterol. Receive 25_35% or less of your day's total calories from fat.
which can wreak havoc on your heart health. sausages. salad dressing and sauces. eggs and nuts each week. fish. . and especially processed meats such as deli meats. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. bologna. poultry. salami and fatty red meats All foods that are fried. hot dogs. High cholesterol foods include: Organ meats (this includes liver. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. • Enjoy foods high in soluble fiber.Refuse foods made with harmful trans fats such as margarine. Limit and eat only in moderation if at all: Highly processed foods. including select cuts of meat. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. dry beans. rye. These foods include: Oats. You can keep the skin on to seal in the juices so long as you remove the skin before eating.
The white "marble" is fat that can increase your cholesterol. those nations that eat more fruits. Consider all the vegetables you may not have tried yet (please note that this list is not . Increasing your intake of fresh (not canned. fish.and have lower cholesterol levels as a whole. To put it simply. As an added bonus. but some fruits and vegetables have been linked to lowering cholesterol in patients. If you have always felt deprived while following low-fat diets in the past.that North Americans face. You can only eat small portions of animal products before you have to worry about cholesterol content. While you do not want to overeat. vegetables. and cuts that have less white "marbleized" texture. and grains are healthier . One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol.When selecting meat. choose leaner cuts. you do not have to worry as much about eating too many fruits and vegetables. When most of us think of "veggies" we think only of a few. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. you can avoid this in the future simply by eating more fresh fruits and vegetables. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy.not to mention the higher rates of obesity . Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. not poached. white meat. With vegetables and fruits. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . there is no such worry. 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. Select fish such as cod that has less saturated fat than even chicken or other meats. chicken. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. In fact. Even the leanest cuts of meat. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables.
runner beans. not just the seeds. lima beans to azuki beans. broad beans.there are too many vegetables to list here .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. many which you likely have not tried before. from black beans. green beans.complete . green peas. borlotti beans. These may include snow peas. navy beans. mung beans. soy beans. there are many delicious brands of peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . and many others) Bean sprouts Lentils Peas (again. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. 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. red beans. chickpeas.
orange. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Mantet. it is a fungus. Braeburn. Honey Crisp. from butternut to acorn to pumpkins and gourds. some quite rare. and others. Jonagold. you will be stunned by the range of lettuces out there. 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. There are many types of mushrooms. from the common to the exotic. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Try the following varieties: Akane. Arlet. Mutsu. Empire. yellow and red peppers. Chieftain. Mcintosh.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Cortland. Gala. Liberty. Empress. . Centennial Crab. Kandil Sinap. 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. red potatoes. and they can easily be bought fresh or dried to add flavor to just about every meal) Mustard greens Nettles Okra Peppers (from hot peppers like the habanero and others to sweet green. Fuji. Blushing Golden. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. not just their size.
loganberries.Northern Spy. Patricia. Dietz. lingonberries. Unize Plum. Red bananas. elderberries. Lapins. wineberries. and Sensation Dwarf Peach. Starking Delicious Plum. Bartlett. Chinooks. cranberries. Monmorency cherries. Stanley Prune_Plum. there are dewberries. Red Secor. Starr. Red Haven. Beirschmidt. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . nannyberries. bilberries. and others) Persimmons Pineapples Plums (including Mt. crowberries. bearberries. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Yellow Transparent. Canary. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Baby Bananas. Reliance. Cassava. Hedelfingers. Opal. sea grapes. Honeydew. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Virginia Gold. Baking Bananas. Wilson Juicy. and others) Cherries (from sour cherries. currants. Watermelon. blueberries. Canteloupe. huckleberries. Yataka. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. and others) Berries (besides the usual strawberries and raspberries. many kinds. and sweet cherries such as Black Russians. among others) Pears (including Asian pears. Apple Bananas. Russet. boysenberries. Red Astrachan. Royal Plum. gooseberries. barberries. Empress Prune_Plum. cloudberries.
every week. salt. avoid all fast-food. Look back over the list of fruits and vegetables . If you want to lower your cholesterol over the next 30 days. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. of course. The secret to low-fat eating is to make eating the right foods as attractive as possible. most of us have tried only a small fraction of the fruits and vegetables that are out there. Realize that these lists of fruits and vegetables is far from complete .it is only a way to get you started in discovering new fruits and vegetables. convenience. and prepackaged meals. Your taste buds and your cholesterol level will thank you for it. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. find a variety of fresh fruits and vegetables you have not tried and try them. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before.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. Over the next 30 days.treat it like a checklist of the food adventures you could have with food. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. In fact. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. The fact is. use this list of fruits and vegetables. you will naturally choose foods that are good for you and for your heart. are notorious for offering poor nutrition and plenty of fat. Print the list and circle all the fruits and vegetables you have not tried. Cooking and Cholesterol If you want to lower your cholesterol. 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. you will want to cook your own meals more often. When you have many types of healthy and delicious foods to choose from. . Convenience foods. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. Read about new varieties of fruits and vegetables and try them as well. and sugar. Make it a mission to buy some fresh fruits and vegetables you have not tried.
and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. use only a pinch of the best sea salt you are able to buy. you can easily create a salad that is enticing.the very freshest you can. carrots. tomatoes. There are many recipe books at your local library . These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Japanese. cut more veggies into a salad.This isn't hard to do. Choose fresh ingredients . Simply chop up some favorite salad greens (mescalin mix. and drizzle the salad with olive oil and lemon juice. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Use these to add flavor to your cooking rather than relying on salt. If you must use salt. Not only is this healthier for you. switch ingredients to healthier alternatives. Raw food. If you have recipes you cannot part with. Wrap some veggies in a tortilla. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. zucchini. 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. Don't overlook cookbooks that feature Chinese. 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. Buy some fresh herbs. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. even if you are lost in the kitchen. herbs) and garnish with a few nuts.no matter how harried your schedule: If you are very busy and tired at the end of a long day. and Indian recipes. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Vegan. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. cucumbers. Cooking to lower your cholesterol is not very hard.
bacon bits. Sandwiches: Sandwiches are quite easy to make. It can also be a great quick breakfast on days when you are in a rush. Pastas: There are a number of pastas available. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. and other high-fat foods in your salads. Add the pasta and toss until the vegetables are the desired consistency. opt for skinless poultry. If you are craving desserts. Instead. If you do want to add meat to your salad. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. You can make similar meals with rice or even low-fat tofu. eggs. Avoid croutons. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. This makes an excellent and very healthy snack. Fruit Salads: Chopping up some of your favorite fruits. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Add your favorite fresh herbs (basil is a good choice) and combine. use lean and skinless chicken or other poultry. Combine until blended. and lemons can make a beautiful and attractive salad that is very low fat. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. from fresh pasta or dried pasta to vegetable pastas and rice pastas. .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. Instead of fats or mayonnaise on your sandwiches . This can be a very tasty combination and is still quite healthy for you. berries. but some combination of this recipe can give you a tasty meal with less fat. Avoid highly processed deli and sandwich meats.and lemon juice. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. Simply cook the pasta in a pot. Shred your favorite vegetables or cut them into very small pieces. whole milk products such as chesses. 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. Experiment with different fruit combinations to find different tastes. All can be made into delicious and heart-friendly meals in minutes. Many prepared pasta dishes use plenty of salt or cream-based sauces.
and salt that you can. Consume fat free. these products still do often contain sodium. For example. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . cover with lemon juice and possibly herbs and grill or bake until done. Also. you can get planks of cedar that are perfect for baking or grilling fish . polyunsaturated. skim. However. Jello. At many fish shops. try to stave off the craving with fresh fruit. occasionally eating low-fat desserts and snacks such as angel food cake. puddings made with low-fat milk that make lower-fat alternatives. 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. fat. low-fat yogurt. Choose only lean meats. fruit sherbert. and hydrogenated fats). If this does not work. and poultry rather than red meats. sodium. animal or graham crackers. you can make these foods even healthier by reducing the amount of fat you use in preparing them. 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. though. Enjoy white meats.simply place the fish on the cedar. and sugars.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. Lean meat dishes: When you have chosen your lean cuts of meat. plenty of calories and some fats. 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. calories. and cholesterol . wafers.many are very high in sodium. so overindulging in these will certainly not allow you to keep your heart healthy. fish. If you absolutely crave a dessert or snack. fig and fruit bars. 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. take care to read the labels on these snacks and choose the brands with the least sugar.
most of us have been taught which foods are healthy and low in fat and which are less than good for us. adopting a very low-fat diet and healthier lifestyle is often challenging. though. you likely picture the hamburger you see in advertisements . juicy burger with all the toppings.a large. simply because salads and vegetables are advertised a lot less. try frozen foods that have no sauces or other ingredients added. but you have also learned to associate certain foods with certain ideas and ideals . 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. Think of the last ten food advertisements you have seen. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior.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 . prepared. there is a huge market for convenience and "junk" . When you think of a salad. pickled or tinned foods. Today. When you picture a hamburger. we don't always do what is right. Odds are. because they were not needed.Choose fresh rather than processed. 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. spiced. Traditionally. you may nit get the same strong images in your head. It sounds crazy. Face it. However. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol.and likely this has been the doing of advertisers. 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. 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. they were for less-than. You learned to like some foods as a child. Although we may know which foods we should be turning to and which lifestyle changes we need to make.even when those foods are processed and contribute directly to higher cholesterol.
When you visit your local grocery store. 2) Make good-for-you foods appealing. After all. avoid the television for a while and watch your cravings for fatty foods decrease. Advertisers are trying to make their products appealing. so that customers are more likely to walk away feeling happy and satisfied with their meal. Most people see the majority of food advertisements on television. Is it any wonder that restaurant meals . Often. though. 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. If this describes you. sugary foods. In too many grocery stores. Add some music or candles to your dinner. 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. There is no reason why your heart health should suffer because some advertiser is good at their job. 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. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. In fact.they add ambience to make the meals more attractive and appealing. Odds are.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.even those that are fatty and terrible for your cholesterol . Advertisers do an incredible job at making foods attractive. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. much as restaurants do. This is no mistake. Figure out where you see advertisements for foods and then avoid those ads. but many times these foods are less than great for your cholesterol level. they come in brightly designed packages that grab the eye. and sodas to the amount of space given to the produce section.foods. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . they are placed at eye level. compare the amount of shelf space given to convenience foods. junk foods. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Also avoid radio ads and restaurant advertisements in magazines and newspapers. . Take a look at those high-fat and cholesterol-high foods.
cold. you will find it much easier to stick to a low-fat diet . imagine them in the worst possible light . Try to do the same thing as advertisers . Ask your friends and family for their dining-out horror stories.such as "delicious" and "juicy" described about fatty foods. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. use a little negative advertising. and disgusting. congealed. You can use the same technique to make good-for-you low-fat foods seem appealing. Advertising works by staying with you.For the next 30 days. and look up stories about the disgusting things people have found in the fast foods and convenience foods.when buying food that is good for you. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. greasy." This is not likely to make you crave these foods especially since you are always hearing great adjectives . watch out for negative words. 3) Describe foods in a way that makes them appealing to you. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. fast foods. This will make bad-for-your heart foods seem far less attractive. recall the times you have had terrible fast food or convenience food meals. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. As soon as you are aware that you are craving the foods. try to find ways to make these foods less appealing. and other foods you are trying to avoid during the next 30 days. 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. 4) Use a little negative advertising. For example. Whenever you find yourself craving foods that are high in fat or sodium.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted.without feeling cheated or deprived. Advertisers work very hard to make sure that you remember jingles and descriptions of foods .as mushy. . If you find that you crave convenience foods.
a rice steamer. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol.and for life! .and are less likely to cheat on your new eating plan.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. If you keep cookies. While you are cleaning out your kitchen. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. wok. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. . 2) Make your kitchen a heart-healthy place. 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. but prevent fruit flies. Replace your foods with lowerfat or healthier alternatives. you are more likely to turn to them when you are feeling hungry. you are more likely to reach for them when you are hungry. Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. as you work to lower your cholesterol. healthy foods over the next 30 days . go through your home and get rid of the foods that you should be eliminating or cutting back on. fried foods. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. if you can. If you have a deep-fryer. If your kitchen is an enticing place to cook. no-stick cooking ware. That way you are far more likely to reach for low-fat. advertisements. or menus from take-out places and restaurants. If you make healthy foods more attractive and visible. 4) Get lots of appealing heart-healthy foods into your kitchen. try to find ways to make cooking in your kitchen more appealing. 2) Give them away to a friend or food bank. Invest in parchment paper. For the next 30 days. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. Hang up some nice curtains or at least get rid of the clutter. you should eat in and eat foods you have prepared yourself almost all the time. you are far less likely to be tempted by them. Also get rid of any fliers. you are more likely to cook at home rather than being tempted to eat out. When you make your meals yourself. You do not have to invest a lot of money for this. give it away. and other temptations around. you can easily reduce how much fats and sodium goes into each meal. 3) Eat in. If these things are not in your home.
and have the opportunity to spend time with others who are concerned about heart health. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. 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. Whether you get help from a roommate. You will learn many recipes and cooking tips for heart-healthy eating. then find some way to make cooking time more fun . and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. 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. coffee shops. If you have very high cholesterol.listen to music or watch a movie on a portable DVD player as you cook. and pubs or we have movie nights that include take-out pizza. fear is a great motivator. cooking with someone else tends to be more fun. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. After a long day at work. Find ways to get yourself motivated to eat well for life. on hiking trails. Many of us take in excess calories and fats when we eat out with others.we meet friends at restaurants. it can be too daunting to come up with a menu and then cook a meal from scratch. 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. 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. or in your home rather than in restaurants or cafes that feature rich foods. 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. but we often leave eating to chance. 9) Get motivated. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. The hard part is staying motivated to keep the diet plan up for weeks. If you can't find someone to help you. or spouse.5) Consider taking a heart-healthy cooking class. Over the next 30 days. 7) Get help in the kitchen. child. 8) Socialize without food. This can make heart-healthy eating more difficult. This is especially a problem since we so often equate social times with eating . Meet friends at the gym. For many of us. Most of us plan our days and our finances. Plus. so that there is no excuse to turn to convenience food.
high-sodium "fast foods. fruits. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. 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. simply make sure that most of your plate is taken up by fresh fruits and vegetables. and beside each item. The portion size of grain should be smaller and the portion size of animal proteins (meats. Sometimes. If Tuesday work meetings leave you reaching for cookies in your office desk. Most of us have specific emotions and events that may make us turn to comfort food. list ways you can avoid the situation or at least make better choices when you are faced with it. Luckily. sadness boredom. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. vegetables. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. and you will reach for these foods rather than turning to high-fat. or meetings with your boss. and other healthy meals easier. types of fat. 12) Figure out your eating dangers and find ways to overcome them. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. list the times you are more likely to want to eat. 13) Make cholesterol-friendly eating easier. this is very simple." 11) Make heart-healthy food more interesting. Whether it is general stress. fiber. Keep low-fat yogurt and other low fat foods around for fast snacking. If you can make low-fat alternatives easier to reach for than fast food. and cholesterol in each of your foods is causing you stress. and other low-fat foods are among the most convenient foods out there. On a paper. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. When you prepare a meal. If your walk home from work takes you past a favorite restaurant you find hard to resist. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly.10) Make heart-healthy food more convenient. then you may need to find a different route home. If counting fat grams. milk products) should be smaller still . salads. sodium.no larger than a pack of cards. Make sure that you eat different fruits and vegetables . Sound too simple? Not at all. 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. Post your list in your planner or other visible place so that you will see it.
you must weight the purported benefits against the potential risks . heart-healthy foods is more appealing and automatic than reaching for high-fat foods. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. this may not be enough. There is no one magic pill or powder that you can take that will make you stronger. Variety is still important because bars and powders are not always low fat. There are thousands of supplements on the market. Supplement product labels must include the words "dietary supplement". as well as concentrates. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Supplements include vitamins. constituents. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet.each day so that you get a variety. Over the next 30 days. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Nor are supplements a substitute for regular exercise. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. This will not make your cravings for less-than-healthy meals go away. skinnier. 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. herbs. full-fat dairy products. all of which are easily accessible to athletes. If you are on a very strict low-cholesterol diet. or give you more energy. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. or easily digested by all. lower your cholesterol by making sure that reaching for lowfat. amino acids. and extracts of these substances. Eliminate foods such as organ meats. inexpensive. Use olive oil as your main source of fat and refuse other dressings or sauces . and convenience or restaurant meals entirely. egg yolks. minerals. botanicals. If you are considering supplements. metabolites. but it will go a long way towards ensuring that you don't give into the cravings. this simple formula will be a snap to follow and will actually lower your cholesterol.do your cooking with the olive oil. Eating a variety of foods on a regular basis is the most important step toward this goal. but for most people interested in lowering their cholesterol.
First off. Get another opinion! Supplements can help to improve your body's function because you are giving your body exactly what it needs to do the work right. There are two routes to take. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. If you have heart problems. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. Quality is very important if you want to see benefits from supplementation. In addition to this. Giving your body the nutrients that it needs to make it through the day is essential to your well being. Therefore. Don't assume that any information that you find is reliable. if you have a need to lose weight. you can probably find a supplement or several that can address those problems for you. How do you know how much to take? That's a trickier question. find out what type of supplements you can take for your individual needs and problems. you are probably still missing out. even if you think that you can do this through the foods that you eat. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape.(and cost) before deciding to use any product. look for supplements that can offer weight loss benefits. But. If a product makes claims that sound too good to be true. Again. For example. make sure that you have a reliable source. the claims probably are too good to be true. what do you take? First off. These individuals can also help provide you with the information you need regarding improving your conditions. problems with gaining weight or other conditions. While a diet that's full of nutrient rich food should not be replaced. it sometimes needs additional supplementation to take it to the best level it can be at. start by finding a health food store or a vitamin supplier. find a good quality multi vitamin and take that as directed. It's like always giving your car premium gas and oil to do its job even better! . But. First. 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 give you what your food doesn't and they are affordable solutions to your needs. Information is key. Another source for information is the web. quality is essential to success here.
Creatine is the most popular and commonly used sports supplement available today. but you will be able to find a high quality supply at your local health food store or if you look on eBay. This phosphate portion bonds to the ADP. The fastest method. including both elite athletes and untrained individuals. yielding ADP (adenosine-diphosphate). Some of which perhaps are not particularly useful. the cell can no longer contract. ATP. The typical male adult processes 2 grams of creatine per day. The energy released by breaking this bond powers the contraction of the muscle. or adenosine triphosphate. while the remaining 60% is stored in form of creatine phosphate (CP). For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. For the majority of the population. Once CP stores within the cell are depleted.There are thousands of different supplements on on the market. Creatine is manufactured naturally in the body from the amino acids glycine. Approximately 40% of the body's creatine stores are free creatine (Cr). creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. There are several though that are very useful. is through CP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. I can gain 5 kg of muscle in just two weeks using creatine. mainly found in red meat. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. turning it back to ATP. There are several methods by which the body rebuilds ATP. and replaces that amount through dietary intake and fabrication within the body. liver. When ATP is depleted within the cell. I have been using multivitamin supplements and vitamin B supplements for 20 years. and methionine. There are many different varieties of whey protein. is the "power" that drives muscular energetics. Creatine is a natural constituent of meat. without oxygen. This process takes place in the kidneys. Creatine works by increasing the water volume within your muscle cells. arginine. the bonds in the ATP molecule are split. . the body must use other methods to replenish ATP. Creatine is used for the resynthesis of ATP. When a muscle is required to contract. Creatine is also a very good supplement for gaining muscle mass. and pancreas. Another important supplement is whey protein.
You can also calculate creatine dosage according to body weight and mass. The periods are brief because the ability of a cell to store CP is limited. you should be consuming .7 grams in the maintenance phase. this could get confusing! Not really. you must use your creatine regularly instead of sporadically for it to be effective. though. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. Creatine is safe for most everyone to take with the exception of people with renal issues. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth.2 kg multiplied by . So if you weight 200 pounds. Follow along closely.Supplementation with creatine increases Cr and CP within the muscle. Experts say in the "loading phase". However. Glutamine . Many people like to take their creatine in a shake as it most often comes in the form of powder. your weight is multiplied by . 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. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. it's recommended that you stick to 5 grams per day. Essentially. so you would require 2. allowing further capacity to regenerate ATP. In the "loading phase" which is where you begin adding creatine to your diet. Creatine is also thought to increase the body's aerobic abilities. Doctors are even beginning to endorse creatine which is generally unheard of with supplements.03. It can also delay fatigue during repeated workouts. After that. the dosage is 20 grams a day for five to seven days. There are two way to decide what dosage of creatine you should take.3 grams of creatine per kilogram of body weight. In other words. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. therefore the body will quickly move to other methods of replenishing ATP. the formula would look like this: 1 lb divided by 2. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.3 = 27 grams of creatine per day After the loading phase.
Many people are choosing to supplement daily due to the long growing list of benefits. You have to have a positive nitrogen balance in order to gain muscle mass. increasing protein through weight gainers or protein powders is necessary. repairs and builds muscle and can induce levels of growth hormone found in the body. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Much of your protein will come from your diet. The remainder is in the lung. Over 60% of our amino acids come in the form of glutamine. Under normal conditions. and stomach tissues. If you want to build a ripped body. brain. Sixty percent of glutamine is found in the skeletal muscles. Research shows levels of supplementation from 2 to 40 grams daily. 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. but if you really want to grow your body mass. Glutamine is a nonessential amino acid that is produced naturally by the body. our body can produce more than enough. This two to three gram dosage used post workout builds protein. If you have too little glutamine in your system. it can result in muscle loss. and speed up growth hormone production. Again. during times of stress. liver. . Glutamine is also thought to prevent sickness. Protein has been shown to have the best effects on the body when combined with carbohydrates. it usually comes in powder form. Two to three grams has been found to help symptoms of queasiness. Protein is what makes up and maintains most of the stuff in our bodies.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Protein The importance of protein to a body builder is a no-brainer. you'll need both creatine and glutamine alike. However. glutamine reserves are depleted and must be replenished through supplementation. Of course. promote healing. so you'll want to take it with milk or in a shake. It is the single most important nutrient in a body building regimen.Another popular supplement among body builders is glutamine. The typical American diet provides 3. prevent sore muscles.
The release of nitric oxide creates surges of blood flow. . It also signals muscle growth. Nitric oxide promotes extended ability to life weights. Combine the powder with some eggs. Nitric Oxide. when a muscle contracts and blood vessels dilate. It also supplies the most amino acids that bodybuilders use. Many body builders take nitric oxide for a variety of reasons. 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. and olive oil. If not. the best time to take your protein supplement is post-workout.The best type of protein supplement on the market is whey protein because it is the highest yield. oxygen transport. speeds recovery. sparing hard-earned muscle protein and glutamine stores within the body. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. Its unfortunate high cost however makes me advise you to use it sparingly. It often comes in pill form. You can also add in some fruit for flavor. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. 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 in turn leads to increased blood flow. and should be taken in the manufacturer's recommended dosage. delivery of nutrients to skeletal muscle and a reduction in blood pressure. As we said before. Whey protein is the only choice when on a diet however. so you can take it in a shake just like with other powdered supplements. causes vasodilation (an expansion of the internal diameter of blood vessels). Unfortunately this pump is only temporary. Whey is the best investment because of its capacity as a postworkout recovery supplement. So whey is the best protein. Nitric oxide also comes in powder form as well. a key molecule manufactured by the body. it's good to combine your protein with some form of carbohydrate for maximum results. 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. As with creatine. which is the muscle pump we are familiar with. especially on a diet. low-fat milk. Nitric Oxide is present for a brief moment. ice cream. and increases strength along with stamina. and will dissipate shortly after you complete your workout.
Steroids do have some advantages. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. which is known as stacking .There are many other supplements. general energy and well-being. Ginko is great for circulation. 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. That causes an enlargement of the breasts along with an increase in fatty deposits. they are illegal. They help the body fight the ill effects of these diseases and promote healing. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. complexion. you can take. All steroids eventually change to estrogen which causes feminization in men. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. cancer. Both of these substances are highly controversial. However. Using the supplements mentioned you'll see some results quickly. and low sperm count. a decrease in libido. . But those are the only ones I prefer to take apart from ginko biloba. and other serious diseases. However. They are used in treating a variety of health problems including AIDS. 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. but they are used by body builders all over the world. They also enhance performance making a person stronger and extending their stamina. so it's good for your brain. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. especially if you use them together synergistically. Steroids increase testosterone production which can lead to overly aggressive behavior. steroids have some serious health implications when taken for reasons other than therapeutic. and in many places. They can cause serious liver damage and even lead to liver failure. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders.
If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. 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. It controls the way that you perform each action. They are naturally produced by the body. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. your mind is a powerful tool and it helps you through each step of your day. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. but many body builders take them to basically tell their muscles to get bigger. At these times a good sauna. You can get huge. . Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. perhaps it's better to cut down on the workouts and allow for your body to recuperate. They can be dangerous. Following is a list of recuperation techniques and a description of them. A Healthy Emotional Life As you can assume. You will still need to take time to rest though. a massage or soak in a hot pool will reduce the feelings of fatigue. as well. though. but more and more women are getting interested in it as well. They can make you bigger quicker. it still takes time. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. Body building has long been thought of as a man's sport.Growth hormones stimulate the elements in the body that make muscles grow. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. Even using various methods to help your body recover. MENTAL TRAINING Mind Fitness. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones.
performing mental tasks and you need to be able to conquer problems effectively. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. Keeping your mind active. your body's health is directly related. There are many various ways that you can improve your emotional state by learning how . you need to exercise your mind. you need to be fully capable of thinking clearly. challenged and attentive is essential to your well being and this fight. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. there is evidence that says that you can actually push off the onset by some time if you do the right things. The mind's health is quite an important aspect and. For this particular battle. for many people living in today's hectic lifestyle. believe it or not. the importance of having a healthy brain is very evident. should something emotionally troubling happen to you. it's anything but easy to make it through the day without dealing with some type of stress or pressure. plays a significant role in the quality of life and the longevity that you have in your life. such as a death or deception. In addition. 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. There are many different ways that this can happen. In fact. you need to be able to effectively deal with it and then to move on. there are many ways that your mind's fitness may not be the right level that it should be. including the simple fact that you may have to battle illnesses more often and with greater intensity. While life affects each one of us. When you are emotionally or mentally unfit. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. First. 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 is an important battle that everyone must strive to improve. A Healthy Brain With the onset of Alzheimer's happening to more and more people. several key things must play a role. What's Healthy? For your mind to be in a healthy state.Yet. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. Although you may be wondering just how you can control your minds fitness. For example.
too. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. it can often play a role in the way that you see your life as well as in your emotional state of mind. During these times. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. After all. . Spiritual well being is a critical factor in maintaining your health. mentally unstable and unfit. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. mental turmoil and even times when they are so stressed that they can not function properly. most people go through stages of depression. 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. you may think that you have nothing to worry about. It can help you to tackle even challenging tasks with more ease and with success. This is a personal decision. While you can't take away everything in your life that causes stress. learning to effectively manage stress is important. It can lead to various health issues physically. but it also causes all types of physical problems for those struggling with it. Those that are spiritually fit. too. but that's not a common occurrence. 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. you can consider them.to react to critical situations. But. you do all that you need to do and there's nothing limiting you. Not only does it pull you down through causing large amounts of emotional trauma. and you. Where Are You Now? When it comes to determining how mentally fit you are. For those that do believe in a Higher Power. the right social activity is one way to improve your emotional health. While there isn't always a need to be religious or spiritual. Indeed. Sometimes it may be important to remove the stressors from your life. of course. Believe it or not.
then you should be considering the vast number of mind fitness needs you may have. although you may not realize it. Be honest.Yes. Do you hate the life that you are leading. While food never used to be so readily available. now. Do you feel anxiety. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. To determine where you stand in mind fitness. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. . 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. stress and angry often? What does it feel like and how intense does it get? 5. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. For the most part. Do you struggle to make the goals that you set for yourself? 4. If you have trouble sleep. it hurts to hear but just like your body goes through illness. this is one of the prime reasons that they are overweight or unhealthy in their diets. or are eating whenever you feel like it. Do you have physical pain that is not the result of an injury? This could be stress related! 2. 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. 1. Improving the fitness of your mind not only improves your daily life but increases your longevity. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. ask yourself these questions. For example. Emotional eating is eating when things go bad. While you may not want to do this. your mind can be struggling at the same time. For many millions of people. It's easy to go to the food to get the satisfaction that you need. Yet this is a dangerous situation. too. consider this scenario that happens over the span of time.
How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. you hate your job so much that the only thing that makes it feel better is eating something bad for you. You should be able to feel confident in the decisions that you make and in the way that your life is moving. In just a bit we'll talk about some of the ways that you can have good mind fitness. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. Emotional eating is one of the hardest cycles to break. Soon. . though. 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.. your self esteem drops. You decide you need a big. the pounds are creeping onto your hips.You begin by getting stressed at work. You can't make the right decisions. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. which includes emotional eating. and you'll see differences in the way that you feel and the way that you see the world. fatty lunch. The first step in fighting the way that food makes you feel. Just look at you. you find yourself in even more problems. As your self esteem drops. is to recognize that there is a connection between the way that you feel and the way that you eat. In fact. it's also one of the worst things you can do for both your physical and your mental health state.. You become upset at yourself.. You then find yourself dealing with pressure from the boss. Incorporate as many of these things into your life as you can. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. you almost purposely make the situation worse by eating bad. Soon. Now. you didn't do the job right. You aren't any good. you are not fitting well into your clothing.these are all things that people end up saying to themselves when they are emotionally depleted. A health self esteem is one that's confident but not overly macho. yet if left intact. You are a failure.
"Hey. even when you don't pay attention to them otherwise. 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. how can you build a social network of people that you can rely on? Make time for those that you already have. Build A Social Network A social network is a very important to your well being. Those that have people around them to support them do well in many more aspects of their lives. If you are married. Those that dress well. take care of the way that they look and those that do things for themselves are the most confident people out there. If your boss says that the job wasn't good enough. Learn to take criticism positively. Don't assume that they will always be there when you need them. Getting away or even just finding time to play a board game is essential. Then. Don't take friends for granted because they won't be there when you need them the most. Just putting on a beautiful outfit can make you feel good about yourself. You should always strive for a lifestyle that's positive with those in your family and your friends.Accept those. This allows your mind to repair damage and it allows you to improve your network of friends. In part of that comes the fact that if you want to have family and friends you . both physically and mentally. you need to be able to say. at least one time per week. whatever way is fun to you. Although challenging. Commit to going out and having fun. ask what you could have improved on for next time. 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. working through them and then letting them go. Let's face. work on improving them if you can and then do the best job that you can overall. learn how to accept compliments and to take criticism. Relationships take time and work. that relationship alone will be one that you have to work on. That means taking on the challenges that come up between people. its fun to have people around too! But. Getting down on yourself because someone doesn't like the job you did isn't okay. 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. In addition.
allowing you to fend off Alzheimer's and other conditions like it. A hobby. You'll feel good about life and your social network. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. getting the answers and working at it helps to improve the brain's function. 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. You need to find something that you love to do. Your Overall Mental Fitness Plan So. physical risks and puts your entire well being at risk for emotional breakdown. 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. If the situations that you are in provide you with high levels of stress. or some other thing that really brings you happiness is necessary to have. always keep yourself learning. You should also use challenges to help power you through your day and your life. Learning new things keeps the mind active and that means health. For starters.need to be a friend. . To help remedy stress. but you have to do it! Stress is one of the largest problems in health today. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. too. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. by relieving stress. It hinders you throughout your life by causing unhealthy living situations. a physical activity. it is important for you to find solutions to those problems. there are many things that you can do. use your brain power! You don't have to do any type of exercise with your brain physically of course. Managing Stress Its not easy job. but mentally you do! For starters. Asking questions. now you have it! You know what to do to make your lifestyle improved through these changes. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. find an outlet.
If you can't think of anything. mental and emotional benefits right away. Do things that are enjoyable to you. Lifestyle Fitness. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. Improve them. Make changes like these today and see results today. It will cause cancer eventually in your lungs.1. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. smoking. but you may not realize the extent at which it takes to improve them. 5. continuous learning and through challenges of all types. learn something new. It also helps to make it through difficult times when you have someone by your side. Too Your lifestyle is the way that you live your life. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. they are not everything. Each decision you make throughout the course of the day plays a role in your fitness. 3. For example. Smoking. 2. 4. but feeling good about yourself is a must for overall health. smoking will eat away at your lungs and will cause cancer. drinking and drugs. this one will be structured a bit different. Drinking And Drugs Each of those three things. Improve your stress levels and see physical. . You probably already know the risks of what these things can do to your life. Although each of these other elements that we've already talked about is very important parts of your lifestyle. is a problem for your health and your ability to make it through the life you have. Improve your social network to reduce stress and to improve your quality of life. You Are What You Do. and physical fitness increases. Improve your brain's fitness by challenging it through new adventures. Working on this is hard. There are no ifs about it. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Unlike the other chapters. Keep your self esteem positive.
It's the time that your body heals from the exertions of the day. but the . even if it is one of the hardest things you will have to do. There may be an underlying medical condition that could be causing it. sleep is the body's time to relax and to recoup what it's done all day. Those that don't get enough sleep are not capable of performing at their best physical or mental level. When you quit early enough. find a method to stop smoking and do it. You will find that your health increases. Sleep Do you sleep ? No. Smoking and drugs are simply a no no. you put your life at risk and you destroy the organs in your body. you destroy your body slowly and methodically. It's a time to restart. To improve your fitness. Your lifestyle fitness requires that you get quality sleep each night. smoking is something that you can stop. Stress hurts more. your energy increases. Why is sleep so important ? There are actually several reasons. your stress levels DO go down and you can feel better about the life you are living. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. For one. You need this time for your mind to. Drinking and drugs are just as bad.Rest is one of the most overlooked parts of an exercise regimen. You kill brain cells. your body can repair the damage that you have done to your lungs. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. though. refresh and give yourself the best chance at improving tomorrow. If you are facing problems with insomnia or are struggling to get to sleep. then you aren't getting the right amount of sleep for health. To improve your lifestyle and to extend your life. They aren't able to improve the level at which they can function and they make bad mistakes. It's the way that your mind works through problems.But. physical ailments hinder you more when you don't get enough sleep. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. others can't. you need to remove these problems from it. This can only happen if you stop soon enough. talk to your doctor about it. Some damage can be fixed through healing over time.
For starters. . • Try having a light snack before bedtime. • Establish both a regular sleep cycle as well as a pre-sleep routine. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. your body is doing exactly what you have been asking it to do during your workouts . especially tea or coffee. • Keep your bedroom dark and cool. • Get at least eight hours of quality sleep per night. Working out in this state has its obvious downside. Lack of sleep can have an intoxicating effect on your body.build muscle.096. it can distract from your ability to fall asleep. Just as you'd never head to the gym after drinking a few beers at your local tavern. Try having some white noise in the room like a fan running. Make sure this snack is light. During the suspended state of animation you are in. you start to feel sleepy.reality is it is actually a quite important principle. According to the Journal of Applied Sports Science. Some people disagree with this theory. • Don't drink a lot of fluids before sleep. As your body temperature lowers. Body temperature has a huge effect on our ability to fall asleep. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. but if you go to bed on an empty stomach. which is above the legal driving limit in most states. If you work up a sweat before trying to sleep. though. Muscle adaptation and growth often occurs at night. This will help you signal your body that it's time to think about resting. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. but you'll have to use the bathroom more often as well which will disturb your sleep. you should never work out after not sleeping the night before. Not only will the caffeine keep you awake. You're better off waiting until the next day when your body has been given proper rest. your lack of muscular coordination places you at a much higher risk for injury. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off.
it is also vital in helping your body recover and ultimately grow like you want it to. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Just as sleep will give you more energy. growth hormones are also released. During a workout. Financial fitness isn't something that we'll stress for too long here. healthy lifestyle. but the majority of this happens while the body is at rest. stress causes a wide range of health concerns for your body. . • Don't do stimulating things before bed such as watching television or working on a project. and even your physical health. at least two hours beforehand.While your body is sleeping. but it is something to make part of your overall guide to living a long. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Money is one of the largest causes of stress in people every single day. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. As you know. • Don't eat before bed. there are many ways that you can overcome them. your body's synthesis of protein increases. You worry about money and end up facing financial hardships that move into your work life. your marriage. Your body can recover and repair any damage you did during the day while you are at rest. but it really can be. If you are having problems with sleeping. your home life. This is what makes you grow. A majority of growth hormones are also released when the body is in the sleep state. Growth hormones are very important in increasing muscle mass. Just think of the role that money plays in your everyday life.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
where to find supplements. this author depended on several of these websites for information. In researching this book. as well as pictures of people who have made amazing transformations through a body building program. You will find more information than you could have ever hoped for on this website including tips on nutrition. Look around you and find what works for you. The Internet is another invaluable resource for body building information.bodybuilder. These are only a few resources you can check out as you begin your body building quest. • www.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.com This site is nothing less than amazing. and ways to prepare yourself for competition. sample workout plans.Nothing can really compare to personal advice and guidance. You will find a whole new world opening up around you! . Ask around when you are in the gym. Here are a few you should really check out: • www.getbig.abcbodybuilding. • www. but it's free.com This is another super website where you can find tips and tricks about how to maximize your workout. and it will open you up to all sorts of insights into this great sport. contest schedules and results. You will get the most information by joining their website. or network with others in social settings. 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.
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