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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.
Your body is designed to work as a machine. then. Fitness is an essential part of life. Fitness is not something that you have to struggle with. You could take all of my money. When the machine is neglected either in part or in the whole. once you learned how to do it. Others may be recovering from an illness or injury. You may ask. Really. Others may need a certain level of fitness for their employment. then. the entire machine works the best that it can. "What am I staying in shape for?" To each person. That's what we want you to think of when you think of fitness. Sorry if I sound overly patronising. When each part of the machine is cared for. You'll learn many things that you'll be able to implement immediately to start experiencing success. you cut several years off the life of the car. it became something that you didn't think twice about. you likely hated it. for example you don't change the oil in it. But. this will be something different. it is a matter of staying healthy as long as possible. is well maintained for many years. Let's make fitness fun. If it isn't taken care of. If a car. Do you worry about brushing your teeth today? No. weeks. trust me on this from a guy that used to smoke two packs of cigarrettes per day. everything but so long as I am still fit and strong and healthy . because it's a habit. then the machine won't run well and eventually won't run at all. That's costly to you. You learned to put your clothes on. When you were three you were probably taught to brush your teeth. for example. you are shaving away days. but remember that fitness is something that you can get into the habit of doing which makes it easy. all of my friends. it will last many years longer. it can be that simple to be healthy.) Fitness is about SURVIVAL. . and even years off of your life when you don't take care of your machine (your body. Fitness is a term that is used to help define the ability to stay in the best physical shape. When you were learning how to do them. Well I can go on about the benefits of fitness and will do so later in this book.Imagine walking alone at night and really feeling safe because you are physically strong.That's what gives me the POWER to SUCCEED. but when you look at this as your body. Imagine having a greatly increased sex drive. For most.
You'll claim that getting fit is just too hard. You will be sore and tired. For me it's a bit of belly fat. It's just something that you do. That's not true. this is painless. Nevertheless. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You just can't give up what you love. the first weeks of learning to be fit and staying healthy will be the hardest. Don't worry.Overcome the initial procrastination. IT WONT BE EASY AT FIRST. you'll see that fitness can be easily mastered by you. but it may hurt your ego a bit to do it. it's an important first step. chances are good that area of your body is bothering you because it's an unhealthy area. Our first goal is to determine where you stand right now.such as a weight lifter adding cardio to beat belly fat. You'll dread it. You'll find excuses about not doing it. . Granted. What do you see? If you are unhappy about any part of your body or training. if you have the will power to save your life by sacrificing for just a few weeks. In fact. The same applies to experienced athletes that must alter or increase the training in a specific area .
You can find calculators for many of these available to you free of charge on the web. You need this number to be there.Here are some questions for you beginners to ask to determine where you stand right now. Ask your doctor where your blood pressure is. For adults. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. You need to begin by understanding that change needs to happen. this is generally 120 to 139/80 to 89. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. There are several tools that you need to use to determine your health level currently. the more prone to health risks you are. Its important to do this to more firmy establish and prioritise your fitness goals.this is part of the goal setting process. Experinced athletes should also do a realistic self review . your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. . The higher this number is. You need to use them to understand exactly where you stand right now. but it needs to be in a certain range to be healthy.
. 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. if you are overweight. your ideal weight is the weight that you should be. Your kidneys. Those that have a larger midsection are most prone to health risks. In effect. your lungs and even your heart are suppressed. the fat here is likely to be what kills you. But. These three things are critical elements for you to take into consideration when considering where you stand right now. ideally.• Ideal Weight: In comparison to your height and body structure. there's much more for you to consider. The fat that is here will push into your body. This is an important piece of information because of how vital it is to your health. Beginners .What To Start With To get started with fitness. start by getting through these basic first steps. Those that have a large midsection are the most prone to heart problems. causing difficulty for each organ there.
3. Determine that you are healthy enough physically to begin improving through diet and exercise. to improve on. Get your weight. 5. Pull up your shirt. Ask him for measurements of your blood pressure. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Set your goals. Write them down and post them in several locations in your home.1. Determine what's important for you to maintain. This will be your indication of your weight loss and health improvement. Meet with your doctor to talk about your overall health. It's going to come down and that will be quite rewarding! 4. and to work on first. Do this at home on a well programmed scale. You need this to see just how unhealthy you are currently. Do it the same time and same way every time you weigh yourself. Measure your waist. not at your doctor's office. Calculate your BMI. Stand up straight. your heart rate as well as any other important factors he may be interested in you improving. . suck in your gut and measure at your belly button all the way around using a tape measure. 2.
There's much to learn and improve on for most of us. For many that will mean losing weight. If you don't think that you need to lose weight. that's not to say that you don't have health problems beyond that level. But. What You Will Learn So. strength etc. or giving up some addiction or bad habits. With fitness everyday is a new beginning so you can always review your progress and set new goals. For me the impression made in the initial months was very strong because I made much progress in this time. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . high cholesterol as well as other concerns even though they aren't technically overweight. I'll point you in the direction of improving your overall health. Cardio Vascular fitness level.Now that you have this done. I was very ill and thin. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. that's great! You are one step closer to being healthy. For others. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. People with some experience under the belt will need to examine their flexibility. Many people are still at risk for high blood pressure. By understanding where you stand on these factors above. For others it will be less dramatic. you can begin to improve your health. Throughout this book. Although many people start looking into fitness because they want to lose weight. Therefore. that will mean improving other qualities of your life. fitness is not just about weight loss. you need to take into consideration the fact that overall health is in fact important to improve. inflamation syndrome. I got into it because I was a drug addict.
Its simply not true. Losing weight. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. we mean making sure you are emotionally and mentally fit. When i was in the army they were very keen on sleep deprivation. Remember. we will start there. Sure you can function on less or more. Because each plays a role in your overall health. isn't enough if you aren't eating the right foods even if you are losing weight.Each of these aspects is very important. Emotional stability is critical to overall health. But giving up serious vices is not easy and you are well advised to get professional medical advice. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress. we'll teach you how to improve your life through easy. but 7-9 hrs is optimal. I say hogwash and current medical research says the same. each aspect is just as important as the next. ways. . That means insuring that your overall life is healthy in regards to the life that you lead. smoking or drug use. The longest i went without sleep in the army was 5 days and 4 nights . If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time. I know your situation. Namely alcohol. While your body must be maintained as much as possible for health. Throughout each of these aspects. Many of you will be fighting with some bad habits. though. especially of course if you are too fat. Most of us need 7-9 hrs sleep everyday. and even fun. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen.some say they only need 4-6 hrs. Since your body is likely to be your largest factor impacting your life. the goal is to improve your stress level. it doesn't do much good if you don't eat the right foods. GET ENOUGH SLEEP !!! Sleep . The best substitute for a bad habit is a good one so fitness training is a wonderful cure. General Health: First things first. I normally need 9 if I'm training and eating heavily. for example. They used to tell us alot of bull that 6 hrs is sufficient. With your mind fitness. help you to understand where you are and then help you to get to the goals that you have. With lifestyle fitness. we'll tackle what the healthy standard is. Those with eating disorders can also benefit from physical conditioning.
if its unhealthy. In fact if you are looking at changing your body composition I dare you to do before and after shots. Your brain keeps everything working. Stress and recuperation are also critically important and are covered in another section of their own. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. the time has come to improve the way that machine is working. Your lungs supply your heart with the necessary oxygen. I recommend you go to a good doctor and just get a general check up. Not only will you feel great but you will have medical proof. . delivering fuel to it so that it can perform its duty. Your body is a well designed machine. actually. get 7-9 hrs sleep every night.So. I cover diet in another section because its very important. even those things that you don't think about doing like your heart beating and your lungs breathing. Each part of your body functions well because of the support that other parts play. This means physically. give up the vices like drink and smoking. Change your diet . Your heart pumps oxygen rich blood to each cell in your body. This is so you can see the improvements in coming weeks and months.
it's important for you to know where you stand health wise. You should understand how well your body is working. Your muscles are necessary for functioning but they have been built to be used. it goes further than this. your arms or anything else. What some people don't realize is why their body has developed as it has. too. your blood pressure and your body mass index are good indications of your overall health. Where Are You at? As we've mentioned. If you are overweight. your body can't maintain a healthy muscle mass. you should address these specific concerns. Yet. You should weekly weigh yourself. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. your neck. not to sit idle. 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. It would store food in fat so that when there wasn't enough food available. Talking to your doctor is a great place to start when it comes to determining your overall health. the same day at the same time each week. Your job is to give your body what it needs to continue to perform correctly. too. Your body is used to providing your muscles with the fuel that they need to work hard. That means taking the measurements that we've listed. While your diet is something for the a later section. Well back in the time of the cave man.Go to the library and read as much as you can on health and physiology. this could be a potential problem that needs to be considered. That way. Your weight. to know what level of fitness your body is in. these fat reserves could be used. You may not physically be able to exercise . You shouldn't skip this step. you need to take into consideration the vast number of measurements that we've already taken. You cant do that without the information in your head and I cant teach you everything in just one book. you can improve your overall health and then improve upon your situation by knowing how to. If you don't work hard. Keep a log of this information so that you can see your progression. chances are good that your heart has been affected by it. What's Healthy? As we mentioned early. the body had to do what it needed to so that you could stay alive. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas.
Gyms are big business. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. He became so successful. its going to improve. he was credited with the invention of the first exercise equipment marketed to the masses. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Understanding where you are is difficult for many at first.to a certain level. look at your body in other manners to determine what you can improve on. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. This competition was the basis for many . How Can You Improve ? Improving your body means improving your body's ability to move and function. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Our overall plan to improving your body's fitness level is through exercise. and body building supplements are at an all-time level of performance. but remember your body is built to be used. Again. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Its not easy thing to do at first. In the late 19th century. coupled with the other fitness elements later throughout this book. Exercise is something that some people hate and others love. As he became more popular. he created several businesses around his fame and was among the first people to market body building products bearing his name. But. 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. not to sit in a chair at a desk all day. that's a great sign. pains or weight problems. one step at a time. personal trainers are making a tidy living helping people stay fit. the man known as the "father of bodybuilding". It's a hard realization. even if you aren't overweight. chances are good that you aren't getting enough exercise and fitness into your life anyway. but it will get easier. it's not the permanent solution. Now. If you aren't having any physical limitations. the sport of body building has been around for quite some time. In actuality. Using your muscles and strengthening them are vital to improving health and fitness.
men around the world were inspired to become bigger in their physique.others to follow including the Mr. Training techniques were improved. stronger. Women have started to take an interest in honing their bodies. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. nutrition was focused on more than ever. there can be a lot to learn. but you'll need some information first. Of course. In 1970. . and the sport has evolved into a real competitive arena. This book will guide you through some of the basics to get you started. and body building equipment evolved into an effective means for working muscles in ways never thought of before. you heard of him right ? Through the years. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. and more aggressive in their behavior. body building has just grown in popularity becoming almost an obsession for many people. nothing will compare to actually getting to the gym and lifting those weights. When World War II broke out. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. Olympia competition that remains the most popular body building contest to date.
then there is anerobic which is great for muscle and bone growth and strength. By training. The components of physical fitness are as follows: Cardio respiratory endurance . anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. and other activities and still have enough energy left over to handle any emergencies which may arise. 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. The three things of most interest to us in biochemistry are nutrients. supplimentation and recuperation should all fit in with your optimal body routine. The nervous sytem is quite remarkable. Well guess what. hormones and waste products in the blood such as lactic acid. Diet also has a significant influence over biochemistry. Aerobics can improve muscle function and growth. But its a nerve reflex that prevents you.can you do the splits ? Probably not. There is aerobic training which is best for cardio respiratory improvement and fat loss.Exercise Physiology Lets cover some basics about physical training. . 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. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. diet. After a while you will develop a natural sense for this. Nothing else. Anerobics can aid the cardio system and reduce fat. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Deeply tied in with all of this are your biocemistry and your nervous system. Your workout routines. By balancing your training and recuperation you can optimize your biochemistry. Your body works with a natural cyclic rythym. Especially with the training and recuperation. If done in the right way the two are complimentary.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. If you can do it with one. The nervous system prevents this from happening (thank heavens). Components of Fitness Physical fitness is the ability to function effectively in physical work. training.
eye-hand coordination. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. . progressive training. and Type.the greatest amount of force a muscle or muscle group can exert in a single effort. Progression. One should strive to exercise each of the first four fitness components at least three times a week.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Factors such as speed. Time.and following a good diet. from the Olympic-caliber athlete to the weekend jogger. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Muscular endurance . normal range of motion. "FITT" Regularity. Excessive body fat detracts from the other fitness components. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. muscle power. agility. Intensity. Flexibility . knee) or any group of joints through an entire. Appropriate training can improve these factors within the limits of each athletes potential. elbow. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. and negatively affects one's health. reduces performance. To achieve a training effect. Infrequent exercise can do more harm than good.Muscular strength .the ability to move the joints (for example. a person must exercise often.the amount of body fat an athlete has in comparison to his total body mass. The principles of exercise apply to everyone at all levels of physical training. Regularity is also important in resting. detracts from appearance. sleeping. and eye-foot coordination are classified as components of "motor" fitness. Body composition .
FITT Factors Certain factors must be part of any fitness training program for it to be successful. Another way to allow recovery is to alternate the muscle groups exercised every other day. however. Ideally. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Recovery. a program should include activities that address all the fitness components. Specificity. with only one session each of cardiorespiratory. For optimal results.you must strive to conduct 5 days of physical training per week. The acronym FITT makes it easier to remember them. muscle strength.since overemphasizing any one of them may hurt the others. . Time. For example. To be effective. then I do my weight training and perform stretches between my weight exercises. for example. muscle endurance. You will find that you can experiment and find the optimal routine for your metabolism. Providing a variety of activities reduces boredom and increasesmotivation and progress. especially when training for strength and/or muscle endurance. athletes should have at least three strength-training sessions per week. at least three exercise sessions for cardio fitness. goals and motivation. Although swimming is great exercise.Balance. Variety. Overload. Personally I have a cardio workout at the warmup stage. time. 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. and flexibility training will not improve any of these three components. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. and Type.Intensity. Three physical activity periods a week. it does not improve a 2-mile-run time as much as a running program does. These factors are Frequency. strength. to obtain maximum gains in muscular strength. Thus. athlets become better runners if their training emphasizes running. Training must be geared toward specific goals.
and cardio fitness is trained on Tuesday and Thursday. all components of fitness can be developed using a three-day-per-week schedule. . Wednesday. and Friday. However. 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. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness.and Friday are devoted to cardio fitness. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Changes in cr fitness are directly related to how hard an aerobic exercise is performed.With some planning. Wednesday. However. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. Depending on the time available for each session and the way training sessions are conducted. Stretching exercises are done in every training session to enhance flexibility. you may also choose to run on Tuesday and Thursday. By training continuously in this manner. The following training program serves as an example. and Tuesday and Thursday are devoted to muscle endurance and strength. During the second week. The more energy expended per unit of time. Such programs. INTENSITY Intensity is related to how hard one exercises. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. a five-day-per-week program is much better than three per week. it is the factor many units ignore. if you have a hard run on Monday. 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). In the first week. Wednesday. when coupled with good nutrition. 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. Monday. Unfortunately. For example. and those that exceed 90 percent HRR can be dangerous. will help keep you super fit. and Friday. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. the greater the intensity of the exercise.
A athlete determines his estimated maximum heart rate by subtracting his age from 220. A person using this method may exercise at an intensity which is not high enough to cause a training effect. For example. . if he is in excellent physical condition. at 70 percent HRR. at 80 percent MHR. an appropriate THR or intensity can be prescribed. Thus. graphic$$$$$$ Percent MHR Method With this method. By determining one's maximum heart rate.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). resting heart rate. if he is in relatively good shape. if he is in poor shape. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. he can determine which percentage of HRR is a good starting point for him. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. the group run will be too intense for some and not intense enough for others. at 90 percent MHR. For example. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. With this information. and. he could start at 85 percent of his HRR. a 20. As a result. and relative conditioning level. and. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. if he is in reasonably good shape. the THR is figured using the estimated maximal heart rate. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. To compensate for this.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). If a athlete knows his general level of cardio vascular fitness.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. one must compensate for its built-in weakness. one can be sure that the intensity is enough to improve his cardio fitness level. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. One's ability to monitor the heart rate is the key to success in cr training. a person who is in poor shape should exercise at 70 percent of his MHR. if he is in excellent shape. graphic$$$$$$ When using the MHR method. at 60 percent HRR.
athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. . the product obtained by multiplying 0.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. For example.) During aerobic exercise.7 BPM is rounded off to give a THR of 161 BPM. Thus. As shown. the percentage (70 percent in this example) is converted to the decimal form (0. and immediately after exercising.7 is added to the RHR of 69.70) before it is multiplied by the HRR.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.) Yet another way is to place the hand over the heart and count the number ofheart beats. When the calculations produce a fraction of a heart beat. Exercising at any lower percentage of HRR does not give the heart. This will let him determine if his training intensity is high enough to improve his cr fitness level. In summary. (See Figure 2-lB. the athlete should get a count of 27 beats (161/6= 26. as in the example. and lungs an adequate training stimulus.83 or 27) if he is exercising at the right intensity. an adequate level of fitness. muscles. These arteries are located to the left and right of the Adam's apple. or to see if one is within the THR during and right after exercise. use the THR of 161 BPM figured above. then multiply this by six to get his heart rate for one minute. (See Figure 2-1A. a THR of 160.7 results. The result is then added to the resting heart rate (RHR) to get the THR. At this time. particularly if they cannot find more than 20 minutes for cr exercise. If his pulse rate is below the THR. During the 10. (See Figure 2-1 C. the body will usually have reached a "Steady State" after five minutes of exercise. the value is rounded off to the nearest whole number. he must exercise harder to increase his pulse to the THR. When 91. or maintain. he should know his THR (the heart rate at which he needs to exercise to get a training effect). Before anyone begins aerobic training. place the tip of the third finger lightly over one of the carotid arteries in the neck. In this case. the athlete should monitor his heart rate.second period. and the heart rate will have leveled off.70 and 131 is 91. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. He should count his pulse for 10 seconds. To determine the RHR. 160.7.
To improve cr fitness. . To find out if you have any limitations. multiplied by six. TIME Time. TYPE First we will discuss aerobic training. during aerobic 70 percent HRR. an athlete can easily find his own THR just by knowing his age and general fitness level. Here are some tips for you to get in aerobic training. Using this figure." This method relies on how difficult the exercise seems to be. gives an error of six BPM. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. the less intense the activity. the longer the required duration. For example. or duration. the athlete must train for at least 20 to 30 minutes at his THR. He should count as accurately as possible. In this type of training. refers to how long one exercises. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. Walking is a great place to start. A athlete who maintains his THR throughout a 20. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. he should do it five minutes into the workout. a 40-year-old athlete with a low fitness level should. Another way to gauge exercise intensity is "perceived exertion. your body will work to improve its function by improving how much work your heart can do. since one missed beat during the 10-second count. If he takes only one pulse check. • Start with basic aerobics and work up as your tolerance increases. then start with a basic program. He should check his exercise and post exercise pulse rate at least once each workout.If his pulse is abovethe THR. the shorter the time needed to produce or maintain a training effect. If not.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. The more intense the activity. It is inversely related to intensity. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. talk to your doctor.
running. • Move on to more aerobic style exercises.Bicycling (stationary). You should try to increase this to 30 minutes three times per week. .Jogging. .Exercising to music.Walking (vigorous). .Stair climbing. -Basketball (full court). .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Skiing (cross-country). .Road marching. and other physical activities are perfect for aerobics. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . as soon as your body allows for it. -Handball (singles). though. . bike riding. . playing your favorite sport. . Your goal is to start with 10 minutes of continuous aerobics three times a week. -Tennis (singles). They must also be of sufficient duration and intensity (60 to 90 percent HRR). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. . .) -Racquetball (singles). .Swimming.Rowing. SECONDARY (Done with partners or opponents of equal or greater ability. . Swimming. elliptical machines.Bicycling (road/street).Running.Rope skipping. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.
Proper warm-up and cool-down. and. The elbows are bent so the forearms are relaxed and held loosely at waist level. athletes need information on ways to prevent running injuries. I prefer the rowing machine as It can avoid injuries associated with running.) The toes point straight ahead. but can also be a major cause of injuries. 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. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. and the feet strike on the heel and push off at the big toe. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Some athletes may need instruction to improve their running ability. INTERVAL TRAINING Interval training also works the cardiorespiratory system. and legs. The faster the run. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. ankles. A well-conditioned athlete can run five to six times a week. However. The arms swing naturally from front to rear in straight lines. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. Besides learning running techniques. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. (cross-body arm movements waste energy. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. knees.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. help prevent injuries. he should do two things: 1) gradually buildup to running that frequently. The most common injuries result from running and occur to the feet. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. 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. the faster the arm action. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . to do this safely.
therefore. 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. Using the time from Step 1. In interval training. These recovery periods. rowing. hiking. 56 seconds to 1 minute.1 to 4 seconds = 1:59 to 1:56. 56 seconds (1:56) for each 440-yard run.mile run time. The athlete's 2-mile-run time is 16:00 minutes. will be 3 minutes. If a athlete's actual 1-mile-race time is not known. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. Step 2. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. The 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. the pace for an interval training workout is calculated as follows: Step 1. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. . Determine (or estimate) the actual 1-mile-race pace.) Step 3. it can be estimated from his last APFT by taking one half of his 2-milerun time. Using the work-interval time for each 440-yard lap from Step 3. 52 seconds long (1:56 + 1:56 = 3:52). the energy systems used are allowed to recover. twice the length of the work-interval periods. each 440-yard lap should be run in 1 munute. 59 seconds during interval training based on the athlete's 16:00.) Thus. He does this repeatedly with periods of recovery placed between periods of fast running. and his estimated pace for 1 mile is one half of this or 8:00 minutes. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four.relatively short time and increase his running speed. (2:00 minutes . bicycling. This type of intermittent training can also be used with activities such as cycling. swimming. Using a 2-mile-run time of 1600 minutes as an example. (8:00 minutes/4 = 2:00 minutes per 440 yards. In this way. 2. Recovery periods.
rest ratio is 1:2. 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. 2. As with any other new training method. the athlete varies the intensity (speed) of the running during the . Thus.This can be done on a 440-yard track(about 400 meters) as follows: 1. During the recovery interval. there are two seconds of recovery. 3:52). he should do it once a week. 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. he may do it twice a week at the most. with at least one recovery day in between. refer to Table 2-1. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. He may also do recovery workouts of easy jogging on off days. It shows common 1 -mile times and the corresponding 440-yard times. monitoring THR and using it as a training guide is not necessary. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. the workto. As with any workout. Follow each 440-yard run done in 1 minute. his recovery is quicker. FARTLEK TRAINING In Fartlek training. 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. he should be ready for interval training. interval training should be introduced into his training program gradually and progressively. At first. athletes should start intervaI workouts with a warmup and end them with a cool-down. Because the heart rate is not the major concern during interval training. Because of the intense nature of interval training. 56 secons by an easy jog of 440 yards for recovery. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. As a result. As the athlete becomes more conditioned. If he responds well. For each second of work.
many runners prefer Fartlek training to interval training. As with all exercise. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. When ready. bicycling. However. In such cases. and the running is not done on a track. Those who add non-running activities to their training may not improve running ability as a consequence. the athlete varies the intensity (speed) of the running throughout the workout. he starts with very slow jogging. It can be used as both a physical conditioning activity and a competitive event. The object is to cover the distance in the shortest time. athletes should start slowly and progress gradually. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. Cross-country runs have several advantages: they provide variety in physical fitness training. The speed and distance can be increased gradually as the athletes' conditioning improves. or on any other irregular terrain. the distance should be one mile or less. For these reasons. At this time he recovers by jogging at an easy pace. In Fartlek training. Instead of running at a constant speed. It consists of running a certain distance on a course laid out across fields. they may use other activities as supplements or alternatives. Their drawback is that they require special equipment and facilities that are not always available. over hills. he runs hard for a few minutes until he feels the need to slow down. Swimming. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. . Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. depending on the terrain and fitness level. neither the running nor recovery interval is timed. At first. The unit is divided into ability groups using 2-mile-run times. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training.workout. through woods. Each group starts its run at the same time. Alternate Forms of Aerobic Exercise Some athletes cannot run. It should then be gradually increased to four miles. and they can accommodate large numbers of athletes. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus.
Some advantages of swimming include the following: Involvement of all the major musclegroups. one's THR should be lower than while doing the other forms of aerobic exercise. They can also do calisthenics in the water. The swimmer should start slowly with a restful stroke. walking. For injured athletes. which minimizes lower body stress in overweight athletes. if needed. This is because. athletes will help to ensure that they are working at the proper intensity. Together these activities combine walking and running with moderate resistance work for the upper body. It is used to supplement running and develop upper body endurance and limited strength. rope jumping.SWIMMING Swimming is a good alternative to running. in swimming..g. tread water. For example. cross-country skiing. Partial support of body weight by the water. in order to effectively train the cardio vascular system during swimming. Thus. cycling. adjust the intensity. Non-swimmers can run in waist-to chest-deep water. a athlete should set his THR about 10 bpm lower than while running. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. compare it with his THR and. he should stop to check his pulse. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. Compared with all the other modes of aerobic exercise presented in this manual (e. By modifying their THRs in this manner while swimming. CYCLING . After five minutes. and do pool-side kicking for an excellent aerobic workout.) in swimming alone. Body position that enhances the blood's return to the heart. running. etc. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. the heart does not beat as fast as when doing the other types of exercise at the same work rate.
adding hill Cycling should be work. requires no equipment. it will not produce any significant cardio vascular conditioning. After about three months. For interval training. He can increase the intensity by adding hills or stairs. and increasing velocity. the athlete can vary the speed and resistance and use periods of active For swimming. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. . unless walking is done for a long time at the correct intensity. The heart rate should be monitored to determine the intensity. athletes can bicycle outdoors or on a stationary cycling machine indoors. 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. A simple way to increase walking speed is to carry the arms the same way as in running. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. Dis. WALKING Walking is another way to develop cardiorespiratory fitness. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.Cycling is an excellent exercise for developing cardio fitness. 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. However. a athlete recovery at low speed and/or low should set his THR at resistance. and causes few injuries. As the walker's fitness increases. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. he should walk 45 to 60 minutes at a faster pace. It is enjoyable. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM).intense enough to let the tance can also be increased to enhance athlete reach and cr fitness.
squash. and in parks and forests. golf courses. and the intensity may be varied as in running. Some runners use it as a substitute for running during bad weather. however. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. one form or another of crosscountry skiing can be done almost anywhere . The work load is determined by the difficulty of terrain. Some of movement of the arms the highest levels of aerobic fitness and legs. may be done almost anywhere. is easily learned. They should attain and maintain their THR to ensure a training effect. Although some regions lack snow. and poles often obtainable from the outdoor recreation services. open fields. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. The action is similar to that used in brisk walking. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. Cross-country skiing is easy to learn. these . when doubled and stood on. endurance. Equipment is reasonably priced. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. However. reaches to the armpits. and racquetball) involve bursts of intense activity for short periods. Rope jumping. It requires little equipment. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. A beginner should select a jump rope that. with skis. and the time spent jumping should be increased as the fitness level improves. developing ever measured have been found in muscular and cr cross-country skiers. the pace. boots.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. 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. and is not affected by weather. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. and the frequency and duration of rest periods. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities.
It is a motivating. the workout addresses every component of fitness. or many other calisthenics. One can move to various tempos while jogging or doing jumping jacks. but the reverse is not necessarily true. hops. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. If strengthening exercises are included. Progressively working against resistance will produce gains in both of these components. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Because running increases endurance. Warm-up and cooldown stretches should be included in the aerobic workout. challenging activity that combines exercise and rhythmic movements. and it can be totally individualized to every fitness level by varying the frequency. There is no prerequisite skill. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. they may be an adequate substitute for lowlevel aerobic training. they are closely related. Although muscular endurance and strength are separate fitness components. Workouts can be done in a small space by diverse groups of varying fitness levels. In addition to cardiorespiratory fitness. intensity. . and duration. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. bodybuilding athletes need a high level of muscular endurance and strength. it helps improve performance in racket sports. If played vigorously each day.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. jumps. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. 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.
sit-ups. This requires the use of isokinetic machines. for example. To achieve a constant speed of movement. at 180 degrees per second. and the lifting of weights. Muscles that are strong are less likely to become injured. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. movements or even in accidents. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. with less likelihood of being strained or hurt through your daily exercises. They are able to be used easier. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. too. while not precisely controlling the speed of movement. Isokinetic contraction causes the angle at the joint to change at a constant rate. Muscular Contractions Isometric. . Force is produced with no change in the angle of the joint. Now. you don't have to be a body builder here. They are described here. Strength training is essential because it allows you to improve the way that your body works.If you need to lose some weight. isotonic. Muscle burns through fat faster. Common examples are push-ups. as when pushing against a wall. allowing you to lose weight faster. you will be able to move flabby muscles and fat into lean muscles.Strength Training Along with aerobic training. There are other resistance-training machines which. Isometric contraction produces contraction but no movement. strength training is a very essential aspect of making sure that happens. But. affect it by varying the resistance throughout the range of motion. You don't have to have bulging muscles. With strength training. you do want to develop lean muscles that are strong and therefore healthy. you also need to consider adding strength training to your workout.
or isokinetic contractions. To obtain optimal gains. so there is more muscle soreness following eccentric work. When a muscle is overloaded. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. may produce greater strength gains. As a result. on the upward phase of the biceps curl. the biceps are shortening. the overload must be applied thoughout the full range of motion. it adapts by becoming stronger. and each will result in strength gains if done properly. Actually. This greater overload. For example. This is a concentric (positive) contraction. In the concentric phase (shortening) the muscle contracts. isotonic. however. while in the eccentric phase (elongation) the muscle returns to its normal length. Exercise a joint and its associated muscles through its complete . To understand the principle of overload. During the lowering phase of the curl the biceps are lengthening. The nature of the eccentric contraction. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. the muscle may be able to handle more of an overload eccentrically.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. makes the muscle and connective tissue more susceptible to damage. it is important to know the following strength-training terms: Full range of motion.the concentric or "positive" phase and the eccentric or "negative" phase. whether by isometric. This is an eccentric (negative) contraction. Each type of contraction has advantages and disadvantages. in return. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. Isotonic and isokinetic contractions have two specific phases .
isotonic. Set This is a series of repetitions done without rest. one repetition has been completed. Muscle Failure This is the inability of a person to do another correct repetition in a set. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. This is crucial to strength development. When a muscle is overloaded by isometric. Similarly. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). . A 10-RM is the maximum weight one can lift correctly 10 times. it adapts by becoming stronger. or isokinetic contractions. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position.
. to achieve enough overload. recovery. OVERLOAD The overload principle is the basis for all exercise training programs. Although the greatest improvements seem to come from resistances of about 6-RM. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. This weight is the 3-7 RM for that exercise. For example. specificity. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. to develop both muscle endurance and strength. In other words. and variety. after doing from 8 to 12 repetitions. the resistance is too great and should be reduced. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. an effective range is a 3-7 RM. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. The weight should be heavy enough so that. For example. regularity. progression. (For example. the muscle must be overloaded. If one cannot do at least three repetitions of an exercise.70 = 140 pounds] to get 70 percent of the 1 -RM. the weight selected should be heavier and the RM will also be different. However. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. For a muscle to increase in strength. multiply 200 pounds by 70 percent [200 X 0.) A better and easier method is the repetition maximum (RM) method. This weight is the 8-12 RM for that exercise. The exerciser finds and uses that weight which lets him do the correct number of repetitions. The weight should also not be too heavy. the seven principles of exercise must be applied to all muscular endurance and strength training. he momentarily cannot correctly do another repetition. These principles are overload. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. balance.Principles of Muscular Training To have a good exercise program. if a athlete's 1 -RM is 200 pounds.
. Whichever RM range is selected. When a athlete can correctly do the upper limit of repetitions for . his RM should be determined from an analysis of the critical tasks of his sport. For example. most athletes will benefit most from a resistance training program with an 8-12 RM. the athlete must always strive to overload his muscles. it adapts by becoming stronger and/or by improving its endurance. .Using any combination of the above. when an athlete trains with a 25-RM weight. The key to overloading a muscle is to make that muscle exercise harder than it normally does.Athletes who are just beginning a resistance-training program should not start with heavy weights. . If the workload is not progressively increased to keep pace with newly won strength. gains in muscular endurance will be greater than when using a 15-RM weight. To optimize a athlete's performance. With continued training. there will be no further gains. An overload may be achieved by any of the following methods: . .Increasing the number of repetitions per set. This is his 12+ repetition maximum (12+ RM). the greater the number of repetitions per set. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise.Reducing the rest time between sets. PROGRESSION When an overload is applied to a muscle.Increasing the resistance.) . but the gain in strength will not be as great. the greater will be the improvement in muscle endurance and the smaller the gains in strength.Increasing the number of sets. (Good form is more important than the speed of movement.Increasing the speed of movement in the concentric phase. However. To develop muscular endurance. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.
The athlete slowly does work-related movements he wants to improve and. then increases the resistance by no more than 10 percent. For most athletes. this upper limit should be 12 repetitions. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. He then should increase the weight by about 5 percent but no more than 10 percent. He continues to work with that weight until he can complete all eight repetitions in each set. if his goal is to do three sets of eight repetitions of an exercise. if his plan is to do 12 repetitions in the bench press. he feels the muscles on each side of the joints where motion occurs. In a multi-set routine. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. but three workouts per week are best for optimal gains. at the same time. If the athlete's performance of a task is not adequate or if he wishes to improve. To improve his muscular endurance and strength. REGULARITY Exercise must be done regularly to produce a training effect. A athlete can work out three times a week. he ensures maximum carryover value to his chosen sports. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. it is usually time to increase the resistance. Sporadic exercise may do more harm than good. the principle of regularity is violated and gains in strength are minimal. In this way. The principle of regularity also applies to the exercises for individual muscle groups. These groups can be identified by doing a simple assessment. RECOVERY . the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. in a given task.12 RM).the set without reaching muscle failure. He should continue with that weight until he can do 12 repetitions correctly. Exercise must be done regularly to produce a training effect. but when different muscle groups are exercised at each workout. For example. strength training for the identified muscle(s) will be beneficial. the athlete must do resistance movements that are as similar as possible to those of doing the task.
the arms. and Friday and the upper body muscles on Tuesday. at this level. then you simply repeat the sequence once again. in part. The recovery time between different exercises and sets depends. you're also training secondary muscle groups at the same time. The muscles must be allowed sufficient recovery time to adapt. when doing bench press. on the intensity of the workout. Following this you would have a day off. There are also secondary muscle groups. Beyond this basic level of training. so that the same muscle or muscle group is not exercised on consecutive days. the primary muscle groups should always be trained first in the workout. It's important to note that when training the primary muscle groups.There should be at least a 48-hour recovery period between workouts for the same muscle group. Recovery is also important within a workout. You can move on to a four day routine. you will be training your shoulders and arms to some extent as well as the chest. For beginners. but they should allow at least one days recovery and between workout days. So for example. For example. For example. and it is possible to have more than one day off or to put the rest days in between which ever days suit. the legs. and it's okay to work out all three muscle groups in each workout. MUSCLE GROUPS There are three main muscle groups. 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. you begin training different sections of your body in each workout.the neck and the midsection. This is because when you train the primary muscle groups you also train the secondary ones. There should be at least a 48-hour recovery period between workouts for the same muscle groups. I recommend that you remain at this level for at least three months. Someone at beginners level should work out all three main muscle groups. Sample workout routines are provided for someone at this level of training. Normally. Consecutive days of hard resistance training for the same muscle group can be detrimental. When exercising in this fasion. you may train your legs. Thursday. The chest. and Saturday. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. the upper back and the thighs. the recovery time between sets should be 30 to 180 seconds. Strength training can be done every day only if the exercised muscle groups are rotated. Wednesday. the legs can be trained with weights on Monday. .
This technique helps ensure good strength balance between opposing muscle groups which may. For example. or pushing. reduce the risk of injury. followed by the muscles of the upper back and chest. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. As a result. Personally. BALANCE When developing a strength training program. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. But training at this level is not recommended for basic or intermediate level athletes. For example. There's little point in exercising at all if you only intend to do it for three months. movement. When you are ready for a day off. Most muscles are organized into opposing pairs. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). repeatedly and don't take enough rest between workout days you'll burn out quite quickly. It is important to do exercises that work all the major muscle groups in both the upper and lower body. then the smaller muscIes. follow an overhead press with a lat pull-down exercise. in turn. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. For this reason. The latissimus dorsi muscles will not be overloaded and. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. It's always important to judge by the feeling in your muscles and your general energy level. they may not benefit very much from the workout. . do not hesitate to take a rest and spend some time recuperating. you can train your upper body. while activating the opposing muscle results in the opposite. Examples of these workouts are given later. for example then the following day. I have seen this happen many many time's.Beyond the four-day routine are five and six day routines. If you do use too much weight. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. If you go for a run on one day. If curls are done first. Activating one muscle results in a pulling motion. Sequence the program to exercise the larger muscle groups first. Split routines can also be used to integrate cardio training with weight training. as a result. When planning a training session.
and phases of conditioning. as this can cause dizziness and even loss of consciousness. As long as all muscle groups are exercised at the proper intensity. improvement will occur. changing the exercises. Each athlete must understand how to do each lift correctly before he starts his strength training program. Correct breathing is another safety factor in strength training. The athlete should periodically substitute different exercises for a given muscle group(s). The athlete should never hold his breath. To ensure safety and the best results. Also. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. or spotter. when in the field). SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. both should know how to use the equipment and the proper spotting technique for each exercise. However. and they may also produce better results. safety. There are also other factors to consider. Using different equipment. A poorly designed strength. abdominal. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described.training program can be very boring. Lifting too much weight forces a compromise in form and may lead to injury. he can switch to partner-resisted exercises or another form of resistance training. 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. for variety or due to necessity (for example. Breathing should be constant during exercise. The weight lifter should always do weight training with a partner. low back. As a general rule. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from .then the arms. namely. 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. who can observe his performance as he exercises. exercise selection. For example. and neck. he can do squats with a barbell instead of leg presses on a weight machine.
EXERCISE SELECTION When beginning a resistance-training program. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. They should include those for the muscles of the leg. and so forth. however.the floor. an exercise like concentration curls for the biceps muscles of the upper arm. and inhale during the negative (eccentric) phase as the weight returns toward the floor. but are good for developing strength. This will help him train a greater number of muscles in a given time. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. 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. For most people. These exercises will be detailed in a following section. only works the arm flexor muscles. shoulders. only involves the elbow joint. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. Also. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. 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. This is because the exercises have been selected purely for for their strength properties. and not for . although an effective exercise. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. For example. Power lifting is probably safer than an Olympic lifting. the pull-down exercise produces motion at both the shoulder and elbow joints. The exercise should provide movement at more than one joint. For example. Usually eight wellchosen exercises will serve as a good starting point. On the other hand. especially beginners. most of the exercises in the program should be "multi-joint" exercises. low back.
he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. he should use progressively heavier weights. During this phase. joints. if he can do more than 12. When he can do more than 12 repetitions of any exercise. and ligaments. During the second week.any traditional reason. H. P. the weight must be reduced. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. conditioning. because the beginner must concentrate at first on learning the proper form for each exercise. . Also less rest is taken between sets during the workout. he should increase the weight until he can again do only 8 to 12 repetitions. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. By the end of the second week (4 to 6 workouts). Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. If he can do only seven repetitions of an exercise. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. A training is one particular form of circuit training. Several different circuit training routines will be given in this book. the weight should be increased. Power lifting exercises will also be explained in detail in their own section. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. and maintenance. Circuit training is done with lighter weights. and with higher repetitions usually between 12 and 20 reps. This is very important.
The use of timed sets. Although training three times a week for muscle endurance and strength gives the best results. he does not need to do more than one set per exercise. and so on. 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. 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. 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. After an appropriate period of rest.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. . Instead. Maintenance Phase Once the athlete reaches a high level of fitness. recovery period. It does not hold back the more capable performer by restricting the number of repetitions he may do. a second. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. however. The maintenance phase should be continued throughout his career and. As long as he continues to progress and get stronger. ideally. If he stops making progress with one set of 8 to 12 repetitions per exercise. The emphasis in this phase is no longer on progression but on retention. As with aerobic training. the maintenance phase is used to maintain that level. 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. More frequent training. The exercise period. throughout his life. set of that exercise is done in an equal or lesser time period. third. This process continues indefinitely. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. one can maintain them by training the major muscle groups properly one or two times a week. is required to reach and maintain peak fitness levels. As time goes on and he progresses. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. unlike exercises performed in cadence or for a specific number of repetitions.
a training regimen which exercises all be developed and followed.5 minutes. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. and so forth) can be done. Below. To meet this goal. feet-elevated. or by any combination of these. abdominal curls. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. different types of push-ups (regular. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. those muscle groups worked by the sit-up or pushup event.Timed sets can be applied to improving athlete's sit-up and push-up performance. When . Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. This is because the muscles worked by those two exercises will already be pre-exhausted. and vice versa. This having been said. here is a very time-efficient way of conducting push-up/sit-up improvement. close-hand. and to be assured that all emergencies can be met. As the athletes' levels of fitness improve. the difficulty of the activity can be increased. At the same time. 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. by decreasing any rest period between timed sets. 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 best procedure to follow when doing a resistance exercise is as follows. This ensures continued gains and minimizes boredom. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. do timed sets to improve push-up and sit-up performance. when a athlete performs a workout geared to develop muscle endurance and strength. For this reason. In this way. Thus. Then. Following this sequence ensures that all major muscles are worked. Thus. This is done by lengthening the time period of any or all timed sets. and so forth) and sit-ups (regular. perform a workout to strengthen all of the body's major muscles. abdominal twists. or give priority to. as a general rule. several of these will be given. To add variety and increase the overall effectiveness of the activity. a muscle endurance or strength training workout should not be designed to work exclusively. First. by increasing the number of timed sets performed. wide-hand.
one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. The beginning weight-training program will work most of the important. balanced workout. major muscle groups. When using timed sets for push-up and sit-up improvement. For example. pay attention to how the athletes are responding. where they are located. rest intervals must be placed between timed sets. 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. To ensure a good.performing this type of workout. For example. for the more advanced lifter. the times listed in the chart above may prove to be too long or too short for some athletes. and their primary action. several timed sets of push-ups can be done followed by several sets of situps. and make adjustments accordingly. and biceps curl. This applies when doing each timed set. However. It is a good program for beginners and for those whose time is limited. athletes must set goals for themselves. or vice versa. he should immediately drop to his knees and continue doing modified push-ups on his knees. Major Muscle Groups In designing a workout it is important to know the major muscle groups. With this approach. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The exercises should be done in the order presented. It has some duplication with respect to the lat pulldown. graphic 3-6@@@@@@ . because of the nature of the situp. athletes can before doing the other. for the beginner. as in any endeavor. Finally. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. This program also includes exercises to strengthen the neck muscles. If this happens. an athlete may reach temporary muscle failure at any time before the set is over. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. During a timed set of push-ups. In the same way. Thus.
you'll want to increase this number over time to at least 30 minutes per day three times per week. relaxed position (prestretched). Rest from 30 to 180 seconds between different exercises and sets of a given exercise. the intensity of the workout. Always breathe when lifting. and more effectively. lurch. 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. Otherwise you can have a training partner to help with spotting. or with the correct equipment training alone is OK too. Exercise the large muscle groups first. Always use strict form. then the smaller ones. . • Change up the exercises that you do so that the process is easy and fun. Perform all exercises through their full range of motion. • Consider working with a physical trainer. lunge. and return the weight to the starting position in a controlled manner during the eccentric phase. • Work with a low amount of weight first. 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. With strength training.Here are some tips for exercising through strength training. you should add in ten minutes per day three times per week at least. You'll enjoy it and you'll see improvement in the tone of your body quickly. Begin from a fully extended. and safety. Again. and inhale during the eccentric (negative) phase. This can cause serious injury. Exhale during the concentric (positive] phase of contraction. Accelerate the weight through the concentric phase of contraction. This helps to increase motivation. This small investment of time and money will allow you to improve your overall muscle mass faster. Do not twist. or arch the body.
cool down. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Sandbag exercises are very effective in strength-training circuits. pushups. follow triceps extensions with biceps curls. to progressively overload his muscles. Pull-ups. the development of strength does not require expensive equipment. Never increase the resistance used by more than 10 percent at a time. The weight of the bags can be varied depending on the amount of fill. or partners. and follow the principles of exercise previously outlined. situps. Sandbags may seem unusual but have some advantages. They can improve an untrained athlete's level of strength. it is unreasonable to expect that all folks can use them on a regular basis. dips. All that is required is for the athlete. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Whether the training uses expensive machines. the result is largely the same. three times a week. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. there are limits to the type of training that can be done. . Ensure that every training program is balanced. Alternate pulling and pushing exercises. Progress slowly. to let the body recover and help prevent over training and injury. and single-leg squats are examples of exercises which use a person's body weight. but not more than 96 hours. athletes should warm up. Exercise Programs When developing strength programs for people. As with all training. Although many towns have excellent strength-training facilities. However. not just specific areas. For example. sandbags.Allow at least 48 hours of recovery between workouts. Train the whole body. Concentrating on weak areas is all right. safety is a critical factor. The availability of facilities may vary. but the rest of the body must also be trained.
They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. It is achieved through muscle conditioning. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. They must communicate with each other to ensure that neither too much nor too little resistance is applied. the more effective they should become in providing the proper resistance for each exercise. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. The speed of movement for PREs should always be slowand controlled. weight training. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. and rest. More than one exercise per muscle group may be used. Workouts are designed to focus on certain muscle categories. Weight training develops both strength as well as the size of skeletal muscles. increased caloric intake. and foods are consumed with the intention to build the body's metabolism and increase mass. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. This section will focus on weight training for body builders. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. the negative part of each exercise should take at least as long to complete as the positive part. the second half of each repetition as the exerciser returns to the starting position). The longer the partners work together. It uses the force of gravity to oppose the force generated by muscles through contraction. As a general rule. Weight training uses a variety of specialized equipment designed to target specific muscle .PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Following are descriptions and illustrations of several PREs.
the overall tone of that muscle will grow over time. sets.groups and movements. While they are not exactly the same. Some of your muscles might be naturally stronger than others. When your muscles are resisting a weight. exercises. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Strength training focuses on increasing muscular strength and size. Another form of weight training is resistance training. You need to build up your strength and over-working your muscles can cause more harm than good. they are both similar to each other. Some people refer to weight training as strength training. dumbbells. endurance. If you are a beginner at weight training. It involves a manipulation of the numbers of reps. or shape. These trainers can suggest specific workouts for you to begin with. I find I can concentrate better working out by myself. If you want to undertake it yourself. The basic principles of weight training are pretty much the same as those of strength training. we'll define some common exercises for clarification. you risk muscle injury which could hinder your progress. size. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. and weight moved to cause desired increases in strength. 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. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Different weights will give different types of resistance. Most gyms offer the services of a personal trainer that comes with the membership fee. you should not just "jump right in". Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Equipment used in weight training include barbells. First. pulleys. sets. Building up slowly allows muscles to develop appropriate strengths relative to each other. and weight depends upon the desires of the body builder. tempo. Weight training is one type of strength training using weights as the primary force to build muscle mass. If you don't use good form in weight training. exercise types. EXERCISES . Personally I have never used a personal trainer or even a training partner. The specific combination of reps.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
they will have many specialty machines that will work specific parts of your body. Lock your legs and hips and keep your elbows in slightly under the bar. Now that you know what exercises to do. Press bar overhead to arm's length. front dumbell raise Standing Military Press For this exercise.Hold a barbell with hands a little closer together than shoulder width. The exercises listed above can be done either in a gym or in your home. Lie on an incline bench and position your head at the top. let's look at a couple of sample workouts. Return to the starting position. front barbell raise. you will use a barbell. shoulders military press. side dumbell raise. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. If you are going to join a gym. seated or standing or with 2 dumbbells and your palms facing in. This can also be done with straight bar. This exercise can also be performed with dumbbells or seated on a weight bench. military raise. Press the bar to arm's length over your head. Employees at the gym can help you with proper use of the machines. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. 2 dumbbells. dumbell press. . Stand with your legs about shoulder width apart and lift the barbell to your chest. Keep your upper arms close to your head.
Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. keeping it close to your body. Keep your body and wrists straight. . Let the bar hang straight down in front of you. Pull the bar straight up towards your chin.
Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position. depending on what you want to work most. Don't swing! Front Dumbbell Raise . Don't cheat by leaning forward or backward.
Hold a dumbbell in each hand with your palms turned toward your body. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. palms facing backward. . 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. Don't lean forward while doing this either or you risk injury to your back. controlled motion. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. lower the weight while simultaneously lifting the weight in your right hand. Your feet should be about shoulder width apart. Then slowly lower them back down to your side again. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. With a smooth.Stand with a dumbbell in each hand. so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. but not quite locked.
Concentrate on pulling your elbow back as far as it can go. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Before starting. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. . Switch arms after one set. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Your left arm should be locked at the elbow so it will support the weight of your upper body. Hold two dumbbells with your arms hanging at your sides. Droop your shoulders down as far as possible. The dumbbell should end up roughly parallel with your torso. look straight ahead instead of at the floor so you can keep your back straight. Raise your shoulders up as far as you can go then slowly return to the starting position. Reach down and pick up a dumbbell with your right hand. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Your back should be flat and almost parallel with the floor.
Stiff Leg Barbell Place a barbell on your shoulders. until your upper body is parallel to the floor. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. You can also use a wider stance to work the inner quads even more. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. not your neck. 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. You can put your heels on a 1 inch block to further work the quads. press the weight up back to the starting position. . Once you reach the bottom position. Firmly grip the bar with your hands almost twice your shoulder width apart. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Return slowly to the upper position. This can also be done holding a barbell. Bend at your waist with your legs locked. Standing Calf Raises This can be done with a specific machine found in a gym. Keep your head up and your back completely straight. 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 back as straight as possible and your chin up. 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. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor.
bend your knee (of your front leg). Mid Section . If you have difficulty lowering yourself down this far. Position your right leg forward in a long stride. Stand up straight. your thigh and lower leg form a right angle. or alternate legs for each rep. sit your hips back (like you are going to sit in a chair). your knee should be directly over your toe. Keep your head and neck in line with your torso so that you are looking forward. Lunges Place a barbell on your upper back.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your hips should be sitting back. Keeping your front foot flat on the floor. Your shoulders should be directly over your front foot. Return to the starting position. and lean forward slightly at the waist. Slowly bend your knees. and straightening your leg. lower yourself until the knee of your front leg is bent 90 degrees. leading with your head and chest. At this point. 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. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. raise yourself by pushing your hips slightly forward and up toward the ceiling. Pause briefly in this position. Place a barbell behind your head at the base of your neck. and your chest should be directly over the middle of your thigh. the more difficult the exercise. your shoulders should be directly over front foot. Lift your chest up and look straight ahead. Reach one foot back and place your toe on the box. Keep your opposite foot flat on the floor and point your toes forward. Your foot should be far enough in front of you so that when you bend your right knee.the higher the box. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Grasp the barbell with both hands with a wider than shoulder width grip. then switch legs and repeat. At this point. then slowly straighten your legs and raise your body back up to a standing position. Keep your back tight and your chest out throughout the entire exercise. Complete a full set. lowering your hips so your rear knee just clears the floor. Now.
or resting on a bench with your knees bent at a 90 degree angle. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. and your lower back should remain on the floor. Begin to roll your shoulders off the floor. controlled movement . Your shoulders should come up off the floor only about four inches.don't cheat yourself by using momentum! Workout Routines Bulk Up . Continue to push down as hard as you can with your lower back. Place your hands lightly on either side of your head keeping your elbows in. place them three to four inches apart and point your toes inward so they touch.Crunches Lie flat on your back with your feet flat on the ground. If you are resting your feet on a bench. Focus on slow.
As a beginner. This can also be simple stretching exercises and deep breathing. you need to start out with some warm up exercises. You should also have an appropriate cool down period after you are done working out.Upper Body For the following exercises. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. you learn to push your muscles harder and inflict more damage that takes longer to recover from. get sore but bounce back quicker since the muscular damage isn't as severe. on the other hand. It's a good thing for a bodybuilder to incur limited muscle damage. This is what bodybuilding is all about – a continuous cycle of one-step-back. This plan is just a suggestion. it's important to start out slow and not push yourself beyond your limits. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. two-steps-forward. but your mind will get prepared as well. 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. The reason is simple: as you get more experienced. You can progressively increase the amount of weight you lift as you get stronger. This can be simple stretching as you get your body ready to work. Beginners. If the word "damage" makes you flinch. Day 1 . Again. A warm-up session prior to working out can not only help get your body ready for exercise. With any workout. begin with two sets of 10-12 reps each.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. . You can adapt it as needed to suit your workout goals. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. you can work out more frequently than more advanced body builders. repeated over and over on a weekly basis. don't worry.
Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .• 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. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.Upper Body Increase your sets to 3 doing 10 .Lower Body and Abs Again.
Here is a sample three day workout.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.Rest If a four day workout plan is too much for you. it can still be effective.• 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 . .Back. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . consider starting out with a two or three day plan. but if you need to start out slowly. Keep in mind that you won't get results as quickly with a fewer day workout. and Abs Do three sets of 12-15 reps each. Day 1 . Chest.
.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .Biceps. When you consume protein and carbohydrates prior to a workout. you should eat some protein and carbohydrates. your body can take advantage of that extra blood flow and work the muscles more efficiently. but you can choose whatever foods you want to get what you need. there is increased blood flow to the muscles. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. By doing this. This is to make sure that you have enough energy to make it through your entire workout. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . During training.Legs and Shoulders Do three sets of 12-15 reps each. 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. Many people opt for a protein shake and a bowl of rice.
These include cardio endurance. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. If you find that it's just a bit too easy. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. It describes calisthenic exercises for developing strength. Remember. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught. coordination. This is to get the blood flowing through the muscles. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. flexibility. be sure to take note of how long it took you to get to that point. you want to build your body. and speed. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Usually that's around a minute or two. This could be a little time on a treadmill or walking. athletes' . not lift weights. and flexibility. add a little weight and do the exercise again. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. It's also a good idea to do your first set with very little weight. Be sure and rest between sets to allow your body to adjust and recover. Circuits can promote fitness in a broad range of physical and motor fitness areas. On the second set. try more weight.It's a good idea to keep track of your workouts and how many sets and reps you are doing. strength. muscular endurance. Circuits can also be designed to concentrate on sports skills. endurance. The goal is to add weight until it's difficult to complete 8-12 reps. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. Circuit training is a term associated with specific training routines.
Progress is measured by the time needed to complete a circuit. and no signal is given to move from one station to the next. Almost any area can be used. . Because athletes may do incomplete or fewer repetitions than called for to reduce this time. athletes work at their own pace. The time is monitored with a stopwatch. and sequence of stations. doing a fixed number of repetitions at each station. and athletes rotate through the stations on command.Increase the time per station along with the number of repetitions. Free Circuit In a free circuit. Fixed Circuit In a fixed circuit. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . the free circuit requires little supervision. . number of times the circuit is completed. there is no set time for staying at each station. .common tasks. number of stations. the quality and number of the repetitions done should be monitored. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. or any combination of these.Increase the number of times athletes go through the circuit. a specific length of time is set for each station. number of time. circuits can be organized to exercise all the fitness components in a short period of time. number of athletes. number of stations. but increase the number of repetitions.Keep the time for completion the same. Aside from this. At the same time. Each has distinct advantages. These include the time. In addition. it can provide both fun and a challenge to any athletes' physical and mental abilities. These are discussed below. 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.
circuits to develop both strength and cr fitness may have as many as 20 stations. The whole workout takes less than 45 minutes including warm-up and cool-down. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Another option is to have four rotations of the circuit. Each station must then be equipped to handle four athletes. Consider also the time it takes to move from one station to the next. a circuit may have ten stations. Having enough equipment reduces bottlenecks. . exercising for 30 seconds at each station. The exercise time at each station may be reduced to 20 seconds the second and third time through. exercise periods may be increased to 30 seconds or longer for all three rotations. A circuit geared for a limited objective (for example. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations.Time One of the first things to consider is how long it should take to complete the circuit. For example. developing lower-body strength) needs as few as six to eight stations. respectively. As athletes become better conditioned. athletes may run through the circuit three times. athletes may have to repeat the same circuit several times. the time at each station should always be the same to avoid confusion and help maintain control. For example. When a fixed circuit is run. in this instance a rope jumping station must have at least four jump ropes. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. slowdowns. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Difficult exercises can be alternated with less difficult ones. and taking 15 seconds to move between stations. Number of athletes If there are 10 stations and 40 athletes to be trained. Number of Times a Circuit is Completed To achieve the desired training effect. It is vital in a free circuit that no athlete stand around waiting for equipment. Further. After the warm-up. On the other hand. the athletesm should be divided into 10 groups of four each. and poor results.
and guerrilla drills described in this section. conditioning drills. On the other hand. He can choose from the exercises. he should not limit the circuit to only these activities. After deciding how many stations to include. exercisers may follow . the designer must decide how to arrange them. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. the same muscle group should not be exercised at consecutive stations. calisthenics. Imagination and fun are important elements in developing circuits that hold the interest of athletes. in a circuit for strength training. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. improving cardiorespiratory endurance may be the top priority.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. grass drills. The six steps below cover the most important pects of circuit development. For example. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. increasing muscular strength may be the primary objective. For example. in a strength training circuit. Arrange the Stations A circuit usually has 8 to 12 stations. For example. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). but it may have as many as 20. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. while muscular endurance work may be secondary. However.
Outdoors. #########show exercises . The choice of exercises depends on the objectives of the circuit. Select the Training Sites Circuits may be conducted outdoors or indoors. By not exercising the same muscle group twice in a row. 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. athletes can alternate hard exercises with easier ones. each muscle has a chance to recover before it is used in another exercise. Another approach might be to alternate between upper and lower body exercises. If the designer wants to include running or jogging a certain distance between stations. The necessary equipment is placed at each station. The sketch should include the activity and length of time at each station. spreading the stations too far apart may cause problems with control and supervision. they may run laps or run between spread-out stations if space is available. and all other useful information. If some exercises are harder than others. athletes may run five laps or for 20 to 40 seconds between stations. The choice of exercises for circuit training depends on the objectives of the circuit. In the gymnasium. However. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. In some cases. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards.the pushing motion of a bench press with the pulling motion of the seated row. he may do this in several ways. instructions for the stations are written on the signs. the number of stations.
flutter kicks are an excellent way to condition the hip flexor muscles. sit-up. . however. Also. shouId not do the advanced exercises highly fit athletes can do. Although calisthenics have some value when included in a cardio circuit or when exercising to music. following the directions written below will produce satisfactory results with a minimum risk of injury. some people. calisthenics such as the bend and reach. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. and directions are provided below with respect to the actions and cadence. for the average athlete who is of sound body. the possibility of straining the lower back increases. parallel bar dip. some of the calisthenics listed below may be done in cadence. flexibility. flexibility. Use good judgment before performing these exercises. and strength. on the other hand. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. They can help develop coordination. because of predisposing conditions or injuries. for the average athlete. knee bender. lunger. Exercises such as the push-up. and side-straddle hop can best be used in the warm-up and cooldown periods. The keys to avoiding injury while gaining training benefits are using correct form and intensity. cardio and muscular endurance. a conditioned athlete may use multiple sets of flutter' kicks with good results. Nonetheless. few calisthenic exercises are really unsafe or dangerous. athletes with low fitness levels. Finally. For example. and strength. squat bender. Calisthenics can be used to exercise most of the major muscle groups of the body. will derive the greatest benefit from many of these exercises. and chin-up/pull-up. without support. use 50 counts per minute unless otherwise directed. with the lower back properly supported. may find certain exercises less safe than others. SAFETY FACTORS While injury is always possible in any vigorous physical activity.Calisthenics Calisthenics can be used to help develop coordination. However. Cardio Vascular and muscular encurance. On the other hand. However. With a slow cadence. These calisthenics are noted. When doing exercises at a moderate cadence. Few exercises are inherently unsafe. Poorly-coordinated athletes. such as trainees. use 80 counts per minute.
However. If this type of action is performed. ballistic (that is. Some athletes complain of shoulder problems resulting from rope climbing. it minimizes injuries caused by overuse. Programs that try to do too much too soon invite problems. and follows the seven principles of exercise while. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. This is especially true if someone has had a previous injury to the back.resisted exercises followed by a slow run. For example. athletes can do running at THR with some light calisthenics and stretching. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. progressive manner. if athletes are working the same muscle groups and/or fitness components. Also. Progression and Recovery Other important principles for avoiding injury are progression and recovery. should be used. wheelbarrow.Friday (M-W-F) training objective is cardio vascular fitness. Such a program has variety. Using such exercises for unconditioned athletes increases the risk of injury and accident. These exercises are beneficial when the athlete is fit and he does them in a regular. they should work them at a reduced intensity to minimize stress and permit recovery. athletes should progressively train to build up to these exercises. at the same time. slow stretching exercises. a certain level of muscular strength is needed to do them safely. To ensure balance and regularity in the program. if the Monday-Wednesday. Therefore. The day after a "hard" training day. athletes can benefit from doing partner. horizontal ladder.The key to doing calisthenic exercises safely is to use common sense. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. and crab-walk exercises. The best technique is to train alternate muscle groups and/or fitness components on different days. The following are key points for ensuring safety during stretching and calisthenic exercises: . not conditioning drills done to cadence. develops all the fitness components.
controlled movements with little or no extra weight. If you can't leave the kids. Start by working in exercise through aerobics and strength training into your day. cooling down. . consider these easy and fun ways to get in the exercise that you need. You get the exercise you need without missing your television program and time will fly by. CALISTHENIC EXERCISES The following are some common calisthenic exercises. ride the bike. which will make the process easier and even more enjoyable. Your Overall Body Fitness Plan To improve the physical fitness of your body. if done. Visit your local recreational center or community center. use only slow. During your favorite show. . • Do it with a pattern. You can even start doing these things at home. head out for a walk with your spouse for a few minutes. However. take them with you. too.Stretch slowly and without pain and unnatural stress to a joint. This means feeding it the right regimen of movements. you need to give it the physical movement that it needs.. ballistic (bouncy or jerky) stretching movements.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. To make it even better. Use static (slow and sustained) stretching for warming up.A combination of spinal rotation and bending should generally be avoided. . • If you can't leave the television. This is a great way to get in some quality time away from the television. use a stationary bike. 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.
These areas are commonly susceptible to injury due. climbing.• Do sports and other physical activities that you enjoy. Swimming. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. Good flexibility can help an athlete accomplish such physical tasks as lifting. Flexibility is the range of movement of a joint or series of joints and their associated muscles. People with poor flexibility who try to stretch as far as others may injure themselves. disease-free joints. but it should cause some discomfort because the muscles are being stretched beyond their normal length. to loss of flexibility. loading. No one test can measure total-body flexibility. Make it your goal to actually put together a workout that you enjoy. you'll probably find every excuse not to do them. martial arts. When you begin to add these into your day. and physical work with greater efficiency and less risk of injury. Because people differ somewhat anatomically. . A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Stretching should not be painful. Developing and maintaining it are important parts of a fitness program. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. running. Flexibility is a component of physical fitness. It will make all of the difference in how effective it is for you. in part. 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. Your overall body fitness means exercise and movement. However. It involves the ability to move a part of the body through the full range of motion allowed by normal. For many it's a great stress relief and it can be a lot of fun. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. comparing one person's flexibility with another's should not be done. tests can be used to assess flexibility in the hamstring and low-back areas. A simple toe-touch test can be used. you will come to enjoy exercising. Yet.
Stretching Techniques Using good stretching techniques can improve flexibility. proprioceptive neuromuscular facilitation (PNF). The longer a stretch is held. but no pain. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. You may weaken the muscle. Static stretching should not be painful. When a muscle lengthens beyond a certain point. our muscles would be allowed to overextend and tear. requiring a long slow recovery process. The athlete assumes each stretching position slowly until he feels tension or tightness. To counter the reflex. The athlete should feel slight discomfort.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. the myotatic reflex causes it to tighten and attempt to shorten. by limiting range of motion and preventing the body from hurting itself. He should hold each stretch for ten seconds or longer. . stretching must be slow and deliberate. it can be an obstacle to athletic development. If you overstretch you can injure the muscle and end up decreasing your flexibility. passive. not days. especially during a sudden or extreme change. and ballistic. for best results. the easier it is for the muscle to adapt to that length. Although an important safety feature. Every muscle is subject to the myotatic reflex. Set your stretching goals over a period of weeks or months. These are described here and shown later in this section. The reflex opposes changes in muscle length. When pain results from stretching. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. This lengthens the muscles without causing a reflex contraction in the stretched muscles. Without it. and it prevents strains and tears. This lets the lengthened muscles adjust to the stretch without causing injury. There are four commonly recognized categories of stretching techniques: static. It is a safe and effective method for improving flexibility. This is the tension you feel during stretching exercises.
PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. • Devote several minutes to stretching three to five days a week. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. or dynamic. BALLISTIC STRETCHING Ballistic. bike riding. it often forces a muscle to stretch too far and may result in an injury. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. for five to ten minutes before stretching to warm up the body. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Other key points include: • Consult your doctor before starting any exercise program. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. to help him stretch. and as part of a warm up for any athletic activity. such as a towel. 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. Bouncing causes the muscles to tighten and increases the risk of injury. including one increasing your flexibility. Although this method may improve flexibility. Safety Guidelines Stretching is only beneficial if done properly. Individuals and units should not use ballistic stretching. . Stretch gradually. jumping jacks etc. • Don't bounce or jerk when you stretch. Gently stretch to a point of tension and hold. pole. This produces a safe stretch through a range of motion he could not achieve without help. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. or rubber tubing. and with proper form to avoid injury. • Complete a large muscle warm-up such as brisk walking.
assumed slowly and gradually. • You should never feel pain in your joints during stretching exercises. and increases the temperature of the active muscles. circulation. then stretch further and hold that new position for 20-30 seconds. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. Athletes should do these for five to seven minutes before vigorous exercise . Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility .• Don't hold your breath. Do them during the cooldown to help maintain flexibility. allow some time to see results. . Be patient. • Don't overstretch. stop immediately and consult your health care provider. not pain. it took years to get tight. Frequency: Do flexibility exercises daily. as well as passive stretching and/or PNF stretching. The following FITT factors apply when developing a flexibility program. FITT Factors You should include stretching exercises in all of your workouts. breathe normally and deeply with a feeling of relaxing the body. • If you're a beginner. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Type: Use static stretches. A mild sensation of pulling should be felt in the target area. blood pressure. . If you do. • Hold the furthest point of any stretch for a few seconds.Slow joggin-in-place or walking for one to two minutes. start slow & don't over do it. • Hold each stretch with a feeling of lengthening the targeted muscles. Remember. This causes a gradual increase in the heart rate. Stop if you feel any pain. A recommended sequence of warmup activities follows.
Slowly mimic the activities to be performed. . After running. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. and do not bounce or bob. The warm-up increases the flow of blood to the muscles and tendons.Do not stop suddenly after vigorous exercise. Hold each stretch position for 10 to 15 seconds. For example. for example. one should walk for one to two minutes. Stopping exercise suddenly can cause blood to pool in the muscles. . thereby reducing blood flow to the heart and brain. . to increase the intensity level before the activity or conditioning period. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up.Calisthenic exerciese. and stretching exercises should be a major part of both. arm circles. This helps prepare the neuromuscular pathways. as this can be very dangerous.Slow. Work each major joint for 5 to 10 seconds. thus helping reduce the risk of injury. lift a lighter weight to warm-up before lifting a heavier one. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. . as described in another section. It also increases the joint's range of motion and positively affects the speed of muscular contraction.Slow joint rotation exercises (for example. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. The following information explains the importance of cooling down and how to do it correctly.. knee/ankle rotations) to gradually increase the joint's range of motion. static stretching of the muscles to be used during the upcoming activity. .
and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Stretching is one form of exercise that takes very little time relative to the benefits gained. if possible. this method is very time-consuming and expensive and usually done only at hospitals and universities..Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. You may also work on it at home. The muscles are warm from activity and can possibly be overstretched to the point of injury. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. A more accurate way to determine body composition is by hydrostatic or underwater weighing. . Use partner-assisted or PNF techniques. Rotation Exercises Rotation exercises are used to gently stretch the tendons. ligments. This may provide better movement and less friction in the joint. There are also height to weight and circumference ratio's but these are the least accurate.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Athletes who are overweight should follow a fat loss program. Be careful not to overstretch. The following exercises should be performed slowly. Such programs include sensible diet and exercise regimens. However. .
Poor choices like a lunch of soda. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. you may not necessary be over fat. This exercise program meets the requirement to be physically active everyday. You Are What You Eat. Take a look at the weight allowed for your height as shown in Table 1. However. gender. But. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Although that sounds even worse. which is best accomplished by a combination of eating less and exercising more. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. You need a diet that is actually a way of eating. limiting or boring. Think of your diet as being free. People always want to know if a particular food is good or bad for them. chips. 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. with all of the comfort that you want and need. And. full of taste and adventure. we aren't talking about a diet to lose weight. No single food choice is necessarily a bad choice. you can do it with lots of favors that you AND your children will enjoy. it's time to starting making some changes to your lifestyle.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. open. Too many bad choices over time can accumulate into a poor diet. What you need to accomplish through a diet is to train your body to eat healthily. Losing one to two pounds a week is a realistic goal. too. only a small percentage of their total body mass may be fat. Yet. here. and height. not a temporary thing but a permanent thing. Don't think about a diet that's taxing. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. If you exceed the weight listed for your height. You can do it even when you are in too much of a rush and don't have time. We aren't talking about a diet that you will go on to lose weight and then come off of later. If you don't fall into the well-muscled category. troublesome. dieting is something that is simple to do healthily even if you can't live without certain foods. .
it won't perform the right way. fats. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. Unlike "white" foods. They provide antioxidants to a high level that helps to heal your body. and they are very low in calories meaning you can eat more. 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. 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. But. your body can become ill faster and with greater intensity. improve your physical fitness from the inside to the out. • Fruits are sweet so they can solve the sweet tooth. healthy food is just as important. In the way of your body. • Without nutrition. • You are more prone to limitations physically as well as mentally. • Your blood pressure rises. . • Your body does not heal as quickly from injury. If you don't give it quality food. All sorts of problems arise from not eating a healthy diet of food. If you consume the wrong foods all of the time. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. your heart rate increases to unhealthy levels. whole grains give you so much more health. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. the food that you consume is the fuel that your machine needs. In our machine look at the way that food works. and sugars that can cause you health issues. • Whole grains are also an important product of a healthy diet. They don't cause you to gain weight like others. your body will not be able to perform as well as if you gave it the highest quality foods. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories.What's Healthy? The foods that you need play a significant role on your health.
He or she may recommend a diet that is different for your specific health issues. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. you need to reduce this amount to at 1500 to 1600 calories per day. You need protein but you shouldn't want to get it from fatty meats.• Water intake is also important. In addition. too. 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. • Meats are important parts of the diet. Dieting To Lose Weight Finally. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. improving these five areas is all you need to do. If you are dieting and need to lose weight. Your doctor may have additional or different recommendations for your health. causing you to keep in all that you can. you're eating less and that you aren't getting as many calories from other liquids. The good news is that you don't often need a lot of work to make them happen. If you don't do anything else. if you need to lose weight. take note of how a normal day or week goes for you. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. too. Where Are You Now? When it comes to improving your diet fitness. Consuming enough water means that you'll system is hydrated. All foods and drinks should be noted! . Spend one or two days recording the foods that you eat in an average day on a piece of paper. Those that do not get enough fluids end up having a body that retains water rather than having less. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. 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. you need to take into consideration the location that you are right now. The average person should consume about 1800 to 2000 calories per day. The body goes into dehydration mode. What do you eat for breakfast.
If you love your mashed potatoes loaded with gravy. 3. sugars and calories in general. there are several key things for you to address. For most people this is as simple as tracking what they eat over the period of a few days to a week. Being honest with yourself is important. determine if there is a better way for you to get the foods that you like. 4. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. 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. 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. How often did you eat without actually being hungry but being instead bored. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. If you just love the taste. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . are you connected with that big slice of apple pie because it was your favorite growing up. find out why it is that you can't give them up. Look at your list of foods and see how many of them are high in transaturated fats. For example.2. If you need apple pie to feel safe. Next. sour cream and butter just because you love the taste. they aren't all bad! First. that's a different story. For example. you may have an emotional attachment to the foods. Don't worry. you can find ways to get much of the same taste without a lot of the calories. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. though. anxious. you need to address this emotional problem.
now you need to consider how you will make changes that you can actually live with. The awful. Indeed you may want that slice of apple pie. If you don't know you should talk to your doctor about this. much of the damage that is done through eating the wrong foods can be reversed over time by eating 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. This section of our book is long for a reason. here is comes. remember moderation is the key factor in real diet fitness health. Here are several key areas to make changes and exactly how you should make them. use it in a different way. There are certain times in life that foods become prime suspects to leading to health risks. We've already talked about what foods you need to eat for a healthy diet. But. and therefore you can improve your health overall. limiting diet that's going to make your taste buds go permanently bland is up next. if you give it a try you may find that you like these foods better than you do the high fat. your diet fitness can threaten your life through disease and even early death. 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. instead of eating it every few days make it the reward that you get for a week of good eating. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact.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. Yet. That's exactly what you need to strive for here. How Can You Improve? Okay. You should know what types of foods you can not eat. For example. . Food isn't worth the risk of your life. If you are a diabetic. high cholesterol foods that you currently are eating. 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. One limit to this is when the food itself is detrimental to your health condition. Don't fret about the foods you love. If you can not commit to making changes here.
in moderation can improve your health.Heart Health Improving your heart's health is essential. . replacing the vegetable oil in your diet with olive oil. eat lean cuts of meat. Instead of using a lot of salt. 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 various foods that can help you to improve your hearts health. they help to remove toxins from your body which means a reduction in risks of cancer. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. A good way to know if they are in the foods that you are eating is to look at the color of the food. there are reasons why an investment in a bit more time here can literally save your life. the more antioxidants are in it. You should try to consume at least 2 to 3 servings of fish per week. 2. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. For this. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Yes. The darker. 1. Garlic is a great antioxidant for your heart too. you are in a hurry and who has time to chop up vegetables? Well. you should instead consider getting them from whole foods as they are richer as well as tastier that way! Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made. They can help to unclog your heart's arteries from cholesterol. Or take a supplement of fish oil. For example. Reducing the amount of sodium that you take in is also a key factor in improving health. richer and brighter the color is. Antioxidants can help to transform your health. 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. Consume more fish. try other flavor additions to your dishes. And. In addition. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables.
3. Remove soda from your diet. Look at your grains. The produce section is your friend filled with riches. 5. Look at labels. Eat more fruits and vegetables. This single movement alone will improve your health considerably. Start looking for leaner cuts of meat. No food in one sitting should be a larger quantity than the size of your palm. 4. Add one new recipe to your diet each week. chicken and pork over beef. Meats. salts. Visit the website of the American Heart Association to get heart healthy recipes. but replace at least part of it with ground turkey or pork. Replace white rice and pasta with whole grain. Replace white bread with whole grain bread. unhealthy foods with foods that are better for you. Learn to read labels so that they tell you what's in the foods you eat. can lead to increased health risks for cancer and they put the pounds on. Reduce portion sizes. milks. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. meats that are high in saturated fat are clogging your heart. 2.Many foods that are pre-made contain high amounts of preservatives. eat a bit slower. cholesterol. It adds weight to your body and it causes all types of health risks later in life. then. No boxed dinners. 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. is to visit your grocery store and walk around the outside aisles only as much as possible. and sugars in the foods that you eat. Try to look for ways to improve your current recipes through replacing butters. One good switch is with ground meats. no frozen entrees. or products that are placed in foods to keep them fresh and looking good. eggs and other fresh products usually line the walls of the building. . Don't reach for beef. You won't notice the taste difference. To help you to not feel hungry. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. butter or creams. Eat more fish. Avoid the aisles and you'll improve your health overall. Reduce the amount of fat. The trick you should follow. 6. Remember. we'll make it simpler for you. Some of these preservatives can clog up your heart.
Dropping just a small amount of weight means that you need to eat less and do more physically. convenience or habit. While you may love food. but that requires the breakdown of body protein from muscle. your body will start breaking down muscle tissue for glucose. Many people don't pay enough attention to the types of food they eat. then you need to consider a calorie reduction. Glucose also provides energy for your brain and making blood in your body. But food is very important in a body building program. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. One of the most important would be carbohydrates. . they both look and feel full. Food supplies us with calories. you'll need a lot of different nutrients. To have enough energy to perform your workout. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Glucose is a simple carb that is stored in your muscles and liver as glycogen.If you need to lose weight. you will get into the habit and will eventually love the differences you have made. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Don't make sacrifices here for speed. Remember. the foods you eat can make a huge difference in the effectiveness of your program. 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. If you're not eating enough carbohydrates. Glycogen is the principal form of energy that is stored in muscles. Food is a requirement to living and a healthy diet is an essential part of living a long life. Carbs Carbohydrates are the body's main source of glucose. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Calories are tiny bits of energy that your body uses to perform work. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Glucose can be made from protein. while making changes at first is a challenge.
it is also the best time to load up on carbs. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. 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. Beans and oatmeal are two excellent sources of fiber. For example. Eat some simple carbs after your workout and eat more of them. potatoes. That number will be the amount of grams that should be consumed daily. Eat about 25% of your daily carbs at this meal. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. Divide your carb meals into six servings throughout the day. Along with carbs. This divide and conquer approach stimulates a steady release of insulin to create an anabolic.are digested quickly and easily.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. you must consume enough fiber in your diet. it can prevent muscle catabolism while promoting anabolism. or muscle building. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. oatmeal. For men. and besides your postworkout meal. Focus on unprocessed complex carbs like sweet potatoes. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. Breakfast is definitely the most important meal of the day. A high carb intake at your post training meal will have less chance of being stored as fat. the intake of simple carbs can stimulate fat storage. and aiding in muscle glycogen formation and growth. Women multiply their body weight by two to get their carb gram intake.typical simple carbs . After training. the amount of carbs that should be taken in by multiplying their body weight by three. however. whole grain breads. sugar and refined foods such as white bread and white rice . Your body must replenish these levels before stimulating the fat storing machinery in the body. and brown rice. Blood sugar and muscle glycogen levels are low from your overnight fast. state. The resulting insulin spike is a double edged sword. If you eat too many carbs in one sitting. . If you have not been working out. Honey.
Protein intake exceeds output. Watch out. so your body won't need as much. Protein is involved in growing. your body will store them as fat and increase weight gain instead of muscle mass. nitrogen balance is an important concept to keep in mind when talking about proteins. and then increases insulin levels (ensuring no loss of muscle) on the final two days. then the standard 600g for the next two days. or have a fever. state. this is something that you want. if you consume more than you lose. Amino acids are the building blocks of protein. burned. . The total carb intake is the same. For body builders. and protein is retained in tissue as new muscle is added. This is not good because the opposite is now happening. For example. or muscle building. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. You usually see this in people who are starving. your carb intake should decrease. If you lose more nitrogen than you consume. repairing.As your day wears on. if your protein output exceeds intake you would have a negative nitrogen balance. Glucose molecules make up carbohydrates just like amino acids make up proteins. you will be in an anabolic. your body will break down muscle tissue to get it. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). and replacing tissues. On the other hand. Your energy requirements will also decrease at this time. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Eat 50% fewer carbs (300g) for two days. If you are needing to lose some fat along with building your muscles. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. If you eat carbs late in the day. This puts your body in what is called a catabolic state. Your body is degrading muscle and other body proteins. you will want to rotate your carb intake. Obviously. That is made possible because proteins are the basis for body structures. Protein Another important nutrient every body builder needs is plenty of protein. injured. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). then 50% more (900g) for the next two days. try varying the volume of intake.
your protein intake should increase to 1 1/2 times your bodyweight. Ultimately.An anabolic state is when your body has a positive nitrogen balance. protein can do what it is supposed to do . concentrate on the complete sources of protein like meat. When calculating the amount of protein you are eating. Fats Yes. Be aware of the amount of protein you are eating and make them work for you instead of against you. That way. steak. milk 2 T. . Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. If you are dieting while body building. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. therefore. To compensate. cooked broccoli 1 c. Many diets have you cutting back on fat and carbohydrate intake. even when you are building the perfect body. A 200 pound body builder. you'll still need some fats in your diet. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. Because of the chemical composition of saturated fat. The general rule is to consume daily the same amount of grams in protein as your body weight. would need to eat 200 grams of protein every day to put the body in an anabolic state. you'll need the amino acids in protein to work in your body. fish. These are the fats that contribute to heart disease and high cholesterol. and eggs. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. Fats are the main source of energy in the body. Saturated fat is bad. you need to focus on the complete sources rather than those that are incomplete. cooked 5 oz.build muscle. The key to fat intake is to stay away from bad fats and only eat the good fat. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Fat combines with glucose for energy in order to spare the breakdown of protein. catabolic means muscle loss. 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. your body cannot break it down very well. but if you want to get ripped with your body building program. In body building contexts. your body won't grow when it is in a catabolic state. While there are proteins in other foods. you'll need to eat more protein to counteract this effect.
Unsaturated fats are in liquid form as in oils. So basically. These fats are found naturally in foods like nuts and avocados. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. saturated fats are hard and solid. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. and improve brain function. Unsaturated fats are easier for your body to break down. Because they reduce inflammation in the body. maintain healthy hair and skin as well as providing a sense of fullness after meals. At room temperature. help prevent cancer growth. fatigue. They can reduce inflammation. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. well. These fats are most often found in fish and can have some significant health advantages. 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. 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. You should truly strive to eliminate all trans fats from your diet. Fats are actually an important part of any diet. Fats keep the body insulated. joint pain. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. Trans fats cause an over activity in the immune system and are linked to stroke. as well as egg yolks. They are also more readily stored as body fat. Elevated levels of LDL can clog arteries and cause heart disease. fat. so they should be limited. heart disease. . Trans fats should also be avoided. Omega 3 Fatty Acids can actually help combat conditions such as depression. seafood. whole milk dairy products like milk and cheese. and diabetes. and even Type 2 diabetes.Saturated fats are commonly found in animal products such as meat. you should stay away from fats like animal lard and use oils such as olive oil or canola oil.
Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. • Use olive oil in salad dressings and when cooking • When baking. instead of topping with chocolate or candies. 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. There are several reasons why it does this. but drinking actually lowers protein synthesis by twenty percent. As many know. Not only will having a hangover lower your workout intensity. it slows down your metabolism hindering your body's ability to process foods. Because your cells aren't holding as much water. 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. phosphorus. That includes alcohol as well. magnesium. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Having higher levels of testosterone can help with your workouts by making you more aggressive. Alcohol consumption also hurts muscle growth. it dehydrates your muscle cells. hydrated and even over hydrated muscles allows for a much higher anabolic environment. you must be careful not to overdo on the fats. you will want to pay close attention to the foods you are feeding your body. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. In fact. Not only that. iron and potassium. . For one. Many people like a drink or two or even three to help them unwind and relax. About a 1/2 cup is a good amount. it becomes much harder to build muscle. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. so when those levels are down. relaxation and growth including calcium. you will not be as intense in your lifting and weight training. alcohol can have a detrimental effect on your progress. Alcohol contains nothing but empty calories. But when you are a body builder. It has no nutritional value but it does contain high caloric content.
it burns less fat. and tea don't count either.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. and ketones. coffee. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Supplements like creatine work in part because it pulls water in muscle cells. If you're eating big to gain weight. but if your diet stinks. Use artificial sweeteners instead. If you're going to be using supplements in your body building program. then you need a basic mega-vitamin. you'll need much more. This water is stored in extra cellular spaces. the body. When water is in short supply. your skin starts looking soft and puffy. For body builders. When this happens. you need plenty of water. A good diet is essential to an effective body building program. if you're training hard. as it helps remove excess nitrogen. Many vitamins are water soluble. and you should. water can help them work. some of the load is transferred to the liver. The liver metabolizes stored fat for energy. Water is especially important when following a "high protein" diet. then you need even more water to help your kidneys do their work. Water flushes out toxins and other metabolic waste products from the body. but for body builders. creating an anabolic environment needed for muscle growth. If the liver is doing some of the kidneys' work. • No regular soda! Diet is better for you anyway and doesn't contain sugar . you won't be doing yourself any good. In other words. so you're not getting the hydration you need. begins hoarding it. Water is part of every single metabolic process that the body undertakes. water can actually reduce feelings of hunger. You can workout with the intensity of a professional. it can be especially important. Without enough water. thinking there's a shortage. the kidneys can't function properly. Contrary to popular belief. drinking water can actually help you shed excess water weight. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. and water unlocks the power of those vitamins. The caffeine can increase fluid loss. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. In addition. Water is good for you anyway. urea (a toxic substance). For this to work properly. Plus. Soda.
• 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
Add the chopped onion and mushrooms. Can diced tomatoes w/ basil. Serve plain or over brown rice. Pan Broiled Fish 1 lb. garlic & oregano Arrange fish filets in a single layer in skillet.15 minutes. Drizzle with lemon juice. Ground Turkey Breast Sauce 1 lb. and cheese mixture in a bowl. Arrange fish and zucchini in a single layer in a large pan. slice in half and flattened Combine the onion. Put the all spice. In a separate bowl. spinach. Cover and cook over medium heat for 10-20 minutes. . or until the fish easily flakes with a fork. Serve. 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. Cover with tomatoes and liquid. Turn fish over. thawed and dried 1 egg lightly beaten 8 oz. Uncover and cook an additional 15 minutes. skinless chicken breasts. Serve. drained capers Paprika to taste Rinse fish and pat dry. Serve over your favorite type of noodle. minced or pressed 2 tbsp. low-calorie Dijon mustard 1 clove garlic. stir together mustard and garlic. Bake at 350 degrees for 30-35 minutes. Optional: Garnish with lemon slices. Pour the spaghetti sauce in. salt and pepper in. Put a dollop of the mixture into each chicken breast. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Add browned chicken. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Sprinkle with paprika and capers. egg. cover and cook on low for 45 minutes. low fat ricotta cheese Salt & pepper to taste 4 boneless. Broil on top rack for 5 minutes. Top on whole wheat pasta or brown rice if desired. frozen spinach. Tie the chicken breasts together with butchers twine. Fish filets One 14 oz. spread with mustard/garlic mixture. or put toothpicks through them. stirring occasionally. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg.
combine all ingredients and stir until well-mixed.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. beans. mustard. Add tuna with an amount of Worcestershire Sauce that you like. Add tuna and sprinkle with seasoning. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. and tuna. Fiery Chicken Deluxe .1 cup cooked brown rice 1/4 can red beans 2 tbsp. Chop egg whites and add to medium bowl. and chicken. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Top with lettuce or spinach leaves and second slice of bread. Cook to desired texture. Add mayo. black pepper. combine rice. plain. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. This is also good cold. You can eat this on some whole-wheat bread. Eat plain or on a bed of pasta. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Add cheese if you like and let it melt after turning the burner off. or over some brown rice. low fat mayonnaise 1 tbsp. or just use more egg whites. Cook tuna to desired doneness. 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. Microwave for approximately 1 minute when ready to serve. Mix well and spread over bread. Add barbeque sauce and stir together until well-coated. Chicken. barbeque sauce In large bowl or Tupperware. 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.
Put chicken slices in the container. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Makes 2-3 servings Garlic Roasted Vegetables . Pre-heat. minced 1 tsp. Place one asparagus stick on the top and start rolling it. Give the asparagus a quick wash.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. Cut chicken into two to four thin slices. Add garlic and sauté 1 minute. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. depending on how thick you would like your roll to be. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Place one slice of turkey bacon on each slice of chicken breast. rinsed and patted dry. 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. mustard and honey. cayenne pepper. Fresh bay scallops. Once the roll is ready. You can grill rolls than for seven minutes on the electric grill at 375 degrees. 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. Cover and cook 1 minute. Snap off tough ends of asparagus and remove scales with vegetable peeler. Add parsley and lemon juice. or bake them for 25 minutes at 375 degrees. Heat wine in a medium skillet over medium heat.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Let it marinate for 25 minutes. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. then let it sit in the refrigerator for 3 . salt with chicken in a container and really roll the chicken breast around in the mix. Dried parsley Juice of 1/2 lemon 1 lb.10 hours (the longer. the juicier it will be) This works best with a Foreman-style grill. and put the green beans in for 2 . add the salt and pepper.
peeled and halved 2 medium onions. and carrot. and place in mixing bowl. cut in two pieces 1 tomato. fresh 4 tbsp. zucchini. Cut two 12 in. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. drizzle with olive oil and stir to coat. dried rosemary. and pepper. peeled and quartered 6 parsnips. skinless chicken. Workout Energy Salad . broken into cloves and peeled 1 tbsp. fruit bits. or 3 tbsp. On the Grill: Turn barbeque to medium. and yogurt. peeled and quartered 6 shallots. green onion. Roast for about 30 minutes or until tender. Great with meat. Roast for about 1 hour 20 minutes or until tender.6 carrots. Chicken Salad Roll-ups 1 lb. Combine all the vegetables in roasting pan. Repeat until mixture is used up. dried thyme. drizzle with oil and stir to coat. celery. Spread a little chicken mixture on lettuce leaf and roll up tightly. sunflower seeds 2 tbsp. chicken and fish. Combine all the vegetables into a tinfoil bag. chopped 1 green onion. Salt and pepper to taste. Drink. Sprinkle each with wine. peeled and cut into 6-8 wedges 1 large garlic bulb. Top each piece of fish with tomato. or wrap roll-ups in plastic wrap for later use. or 3 tbsp. Makes two servings Fish in Foil 1/2 lb. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Salt and pepper to taste. square pieces of foil. Serve immediately. julienne 1 carrot. olive oil In the Oven: Preheat oven to 400 F. Bake for 15 minutes. boneless. chopped 1 tbsp. dried fruit bits 1/8 cup celery. sealing with a pleat. 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. Fold foil edges together. julienne 1 cup dry white wine 1 tsp. fresh. herbs. chopped 4 small zucchini. Place a piece of fish on each square of foil. cooked 2 tbsp. Combine with sunflower seeds. halibut.
In a screw-top jar. parsley. Aerobic fitness is related to an individual's body fat. combine lettuce. sliced Fresh parsley In large salad bowl. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. mushrooms. In a screw-top jar. and pepper. lemon juice. The spin-off is less likelihood of developing heart disease. tomato. mustard. combine steak. You don't necessarily have to be dieting. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance.1 cup lettuce. mix olive oil with lemon juice and herbs. Weight control . and onion. cooked and cut 1 stalk celery. green beans. cooked and chopped 1 cup green beans. avocado. sliced 1/2 cup mushrooms. Nutrition is very important when you are trying to build up muscle mass. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. . The higher the fat. Muscle Density Broccoli Salad 1/2 pound cooked steak. spinach. sliced 1 green onion. cut in strips 1 cup broccoli. and sunflower seeds. torn into bite-sized pieces 1/3 cucumber. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. and pour over salad. mushrooms. Arrange salad on a bed of lettuce leaves. 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. yogurt. celery. peeled and sliced 1/3 tomato. carrots. broccoli. and shake until thoroughly mixed for the salad dressing. and diabetes. high blood pressure. 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. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Shake vigorously. sprouts. torn into bite-sized pieces 1/3 cup spinach. combine the vinegar. basil In a medium-sized salad bowl. cucumber.it's time to make the fitness connection In many cases fitness begins with weight reduction.
(1) A healthy appearance.a. and too strict and will lead only to temporary weight loss. b. exercise routine. Compare the benefits of a sound nutrition with the consequences of crash diets. (2) Get motivated. (4) Carry out the strategy. lifestyle changes. Enjoy the payoffs:. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Invest in yourself. Stay away from food fads they are usually boring. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. You can even lose weight while improving performance. 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. 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 . (1) Make a decision to lose weight and shape up. and so on). (2) An improved self-image. unhealthy. (3) Develop a strategy (diet... (4) A feeling of pride. dehydration. headaches. Making nutrition work Improving your nutrition will increase your mileage in many ways. (3) A sense of accomplishment.
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)
poultry. (2) Roast. and add spices to enhance flavors. The milk and cheese group. Avoidance is one means of control.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . you can include a favorite high calorie food item as a special occasional treat. or simmer meat. Cook meats on rack so that fat can drain off. have a particular food obsession that must be recognized. fish. piece of candy. Braise in covered pan on stove top or pan broil in a nonstick pan. Good cookin' for good lookin . You have to make and follow your own rules according to your ability to control what you eat. broil. Many people. (1) Use skim or lowfat milk in recipes when making puddings.7 liter = 24 ounces . But if you plan your diet. b. (3) Remove skin from chicken or turkey. (2) Substitute plain. For them trying to eat just a cookie.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. sauces. poultry or fish without adding fat. The meat. . however.5 liter = 17 ounces . and diet according to your plan. bake.a memo to the cook for cutting calories during food preparation a. The urge to eat the whole thing becomes too great. (1) TRIM fat from meat. and dry beans group. or sparerib is too tempting. and baked products. soups.
or sour cream. Substitute lower calorie ingredients. d. b. Request diet salad dressing. (2) Avoid recipes for baked products that require large amounts of fat and sugar. most restaurants have them. sauces. steamed. or baked rather than fried potatoes. The vegetable and fruit group. broil. The bread and cereal group. Some fruits may be broiled or heated with spices added for flavor. skim or peel fat off and discard. If the meat has been fried (southern style chicken. and margarine. or bake vegetables. Check nutrition information label for total calories in each portion. schnitzel). boil. c. avoid those prepared in cream . Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. remove the coating and eat only the meat. Avoid gravies. and deep-fried food.(4) Chill meat broth until fat turns light and solid on top. Remove all the visible fat from the meat. Starchy foods are not fattening when consumed in moderate quantities. or lemon juice for your salad. vinegar. However. (1) Use less fat and sugar than called for in recipes. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. (3) Try lemon juice or vinegar on salads. With a spoon or knife. (3) Check ingredient labels for fat and sugar content. c. Dining tips a. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. butter. d. (1) Steam. (5) Have boiled. butter. (2) Go easy on sauces. Season with herbs and spices. Cut way back on regular salad dressings.
unsweetened sodas. (1/2 cup) Hard liquor. and mineral water add no calories to your diet. jelly. baked potatoes with a small amount of sour cream or margarine is a good choice.25 liter (8 oz. b.sauces or deep-fried. Low-calorie beverages. black coffee. Follow these tips to lose weight and body fat. pastry. cookies. have fresh fruits. or delicious low-calorie raw vegetables. macaroni. Lowfat milk is also a nutritious choice.) Food Calories 160 250 165 110 200 300 Educate your appetite a. and other sweets. cakes. 4. if you must. f. jam. European beer. Try a slice of lemon or lime in a glass of ice water. If you MUST have a snack. honey. or spaghetti are good potato substitutes. regular soda. Carry individually packaged sugar substitutes to sweeten beverages. rice.6 oz. c. Keep a food diary and monitor your own intake. . Plan your food intake and abide by your plan. Always check your intake for balanced nutrition and total calories. Also. Avoid rich desserts.25 litre (8 oz. (3) Take smaller portions (4) Consume less sugar. pies. (1) Eat S-L-O-W-L-Y (2) Consume less fat. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. For example. Alcohol calories American beer. gelatin. (8) Plan snacks. . g. jigger Dry wine. 12 oz. a few crackers or pretzels. noodles. ice cream. candy. 1/2 liter Cocktails.) Sweet wine. e. . 11/2 oz. sugar. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. USE SPARINGLY.
1/2 liter 250 Creamy salad dressing. 1 ounce package 180 Chocolate candy. Become aware of how many calories you're consuming. Each teaspoon supplies an additional 20 calories. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. soda.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . b. creamed. 2 scoops 200 Potato or corn chips. 1 cup 223 Beer (European). Lower in fat. 12 ozs.d. Weight control .) 840 Coke. 25 nuts 252 Mixed. 2 tbs 170 Cashews. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. 1/4 cup 340 Salted nuts: Peanuts. or sugared beverage. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 1 ounce 150 Grapefruit or orange juice.especially in snack foods. Lower in sugar. (Each teaspoon supplies an additional 45 calories). 160 French fries. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream.
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. beef bologna 237 Lean ham 103 1 oz. If you're serious about losing weight. anger. . c. but you want to strive to be the best. Forget those old excuses: But I've got a large frame you know. or Gosh.3 oz. Don't be angry that you have to lose weight. You may be a good athlete now. cream cheese 106 1 oz. Occupy your time with other activities not related to food. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. This is important if you plan on being successful at losing weight. Try not to be food centered. big bones. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. 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. think of it as something you have chosen to do. Dieting is up to you if you are willing to try. Make up your mind to control food instead of letting food control you. loneliness. so why lose weight? b. or discouragement. I haven't weighed 180 pounds since I was 15 years old. or I can still workout OK. Get motivated. it will be easy to give up these typical excuses. or Everyone in my family is big it's hereditary.
Construct new habit patterns. Rice. Choose the recommended number of daily servings from each of the five major food groups. minerals. Eating plenty of whole grains. unless fat is added in processing. in preparation. Don't let this be wasted effort. They provide vitamins. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Make meals as pleasant as possible even if you are cutting down on what you eat.d. i. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. You should consume at least 6-11 servings daily from the base of the pyramid. You are always responsible for what you are eating. h. Cereals. rice. Remember all the work it took to get you to your desired weight. slow down. and oats) should form the foundation of a nutritious diet. g. Different foods contain different nutrients and other healthful substances. enjoy flavors. e. and other substances that are important for good health. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). and different whole grain foods differ in nutrient content. Make your meals last longer. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. No single food can supply all the nutrients in the amounts you need. so choose a variety of whole and enriched grains. carbohydrates (starch and dietary fiber). and Pasta Group: Foods made from grains (wheat. . Grain products are low in fat. Breads. To make sure you get all the nutrients and other substances you need for health. remember. overeating hurts no one but yourself. pause halfway through meals and don't stuff yourself. Stick with it! f. Don't cheat. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Your body is adjusting to your new eating habits and changes are taking place. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. For best results. or at the table.
spinach. Vegetables are nature's vitamins. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. or wok only until tender crisp. Broccoli. also provides fiber. strawberries. canned. A 3/4 cup of vegetable juice also constitutes a serving from this group. whole grain breads and rice. One cup of leafy raw vegetables is also a serving size. and yellow vegetables. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. green peppers. carrots. Breakfast is a good opportunity to eat some fruit. whole wheat). rye. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. or cooked fruit. A 1/2 cup of vegetables is about the size of a tennis ball. cantaloupe. kiwi. cauliflower. whole grain muffins (bran. and stoned wheat and whole grain crackers. oat bran. To ensure that you get essential vitamins and minerals. in addition to providing vitamins and minerals. you should strive for 3-5 servings per day from this group. the more likely it is to have large amounts of vitamins and minerals. iceberg lettuce. steamer. or winter squash are the best choices. A 1/2 cup of fruit is about the same size as a tennis ball. or minerals. low fat bagels (pumpernickel. vitamins. The lighter colored vegetables. Brussels sprouts. If you choose fruit juice. or pasta is about the same size as your fist. and dried fruit. and celery are mostly fiber and water with very little calories. Juice that you can see through . such as cucumbers. don't overcook. tomatoes. Two to four servings of fruits are recommended each day. A 3/4 cup of fruit juice equals one serving. and most people eat more. collards. Fruit Group: The fruit group. The best choices from this food group are bran cereals. Choose dark green. orange. A serving size of raw or cooked vegetables is only 1/2 cup. corn and oat bran). bananas. A 1/2 cup of cooked rice. or a 1/2 cup of chopped. Other good choices are citrus fruits. Cook in a microwave. cereal.Consuming the recommended daily intake is not difficult if you understand serving sizes. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. which is much smaller than the regular salad served with a restaurant dinner. To maximize the vitamin and mineral content of your vegetables. The darker the vegetable. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough.
The recommended number of servings per day for this group is 2-3. including cheese. grape. Oils. milk. Dry Beans. peanut butter. or 1/3 cup of nuts. fiber. 2 tablespoons of peanut butter. however. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). Most fats and sugars are nutrient poor. lentil soup. Sweets add taste and flavor. For example. water. Two to three servings from this group are required each day. For this reason. The milk group. or 2 ounces of processed cheese (American) is considered a serving size. Most people are at one extreme or the other by consuming too much or not enough from this group. Fish. Poultry. however. vitamins.(apple. Yogurt. low-fat cheese. a 2 1/2 ounce soyburger. which can't be made by the body. poultry. One cup of milk or yogurt. frying food in fat (cooking oil) once in a while is all right. Like the milk group. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. 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. Foods from this group are still an important part of a performance diet. Many no-fat or low-fat dairy products are available. and yogurt. 1 ounce of cheese is about the size of four dice. This means that they provide nothing to the body except calories. A serving size of cooked fish. peach nectar. chicken. roasting. The serving sizes typically consumed greatly exceed the nutritional requirement. and minerals (fortified by law) especially calcium and riboflavin. Eggs. minerals. vitamins. this group can contain large amounts of fat as well. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). or protein. and beans. or grilling. they are referred to as empty calories. Top choices are 1% or skim milk. 1 egg. Quick and easy choices include canned tuna. Fats. and is easily attainable. and Cheese Group: These dairy products are a great source of protein. . it does not mean that you should never eat these items. and yogurt. a 1/2 cup of natural cheese (Cheddar or Swiss). and Nuts Group: The Meat and Beans Group is very important for obtaining protein. can also contain a large amount of fat. sour cream. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. a 1/2 cup of cooked dry beans. Meat. Milk. A better food preparation choice is baking. no vitamins. and minerals. or prune juice). However. so you may not get your daily requirement for the essential nutrients.
However. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. which is a better choice than potato chips. Sometimes extra sugars are added to low-fat muffins or desserts. which is a better choice than apple pie. Eating lots of fat of any type can provide excess calories. fiber. Some kinds of fat. Choose natural or less processed foods whenever possible. poultry. Food processing tends to remove vitamins. but most people still eat too much saturated fat. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. and sodium. Fats supply energy and essential fatty acids. For example. increase the risk for coronary heart disease by raising the blood cholesterol. a sandwich may provide bread from the grains group. or a favorite dessert. E. Your pattern of eating is also important. A baked potato is a better choice than mashed potatoes. whole grain foods. molasses. 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. Snacks and meals eaten away from home provide a large part of daily calories for many people. Try fruits. and K. High-fat foods contain more calories than the same amount of other foods. turkey from the meat and beans group. and . notice that many of the meals and snacks you eat contain items from several food groups. fats. cream. so they can make it difficult for you to avoid excess calories. for example. vegetables. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. or lean meat. If you choose fish. minerals.Top choices from this group include olive oil. whole milk. D. ask that it be grilled rather than fried. These foods include high-fat dairy products (like cheese. butter. and they help absorb the fat-soluble vitamins A. berry jams. or a cup of low-fat milk or yogurt for a snack. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. which is measured in calories. When eating out. An apple is a better choice than applesauce. CHOOSE SENSIBLY The carbohydrates. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. low fat doesn't always mean low calorie. You need some fat in the food you eat. but choose sensibly. and cheese from the milk group. and proteins in food supply energy. and carotenoids. Choose them wisely. In contrast. Also. especially saturated fats. choose small portions of foods. which is a better choice than apple juice. and they may be just as high in calories. and fiber and add undesirable or questionable additives. walnuts.
Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. olives. Keep your intake of these foods low. or lentils often. sausages. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . Fish. bologna. beans. These foods include liver and other organ meats. Use moderate amounts of food high in unsaturated fats. Meat. Shellfish. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Unsaturated fats occur in vegetable oils. shortening). Try the lower fat varieties (check the Nutrition Facts Label). Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. .If you need fewer calories. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. tuna. Trim fat from meat and take skin off poultry. peas. most nuts. salami. palm oil. and peanut oils are some of the oils high in monounsaturated fats. other lean meats. lean poultry. lard.Choose 2 to 3 servings of fish. Some fish. These foods include those high in partially hydrogenated vegetable oils. such as salmon. . decrease the amount of fat you use in cooking and at the table. such as many hard margarines and shortenings. Choose dry beans. and dairy fats. corn oil.regular ice cream). egg yolks. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. and fatty fish like salmon. . contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. fatty fresh and processed meats. Poultry. shellfish. canola. sunflower.Limit your intake of high-fat processed meats such as bacon. Beans. and other cold cuts. the skin and fat of poultry. Eggs. and Nuts . Vegetable oils such as soybean oil.Choose vegetable oils rather than solid fats (meat and dairy fats. and coconut oil. taking care to avoid excess calories. avocados. or nuts daily. and mackerel. Olive.
During digestion all carbohydrates except fiber break down into sugars. Try switching from whole to fat-free or low-fat milk.Choose fish or lean meats as suggested above. some vegetables. . CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Choose foods lower in saturated fat and cholesterol..Limit your intake of foods with creamy sauces. Foods containing added sugars provide calories. and low-fat cheese most often. Sugars and starches occur naturally in many foods that also supply other nutrients. Foods at Restaurants or Other Eating Establishments . The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. fat-free or low-fat yogurt. . cereals. 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. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. and grains. Sugars are carbohydrates and a source of energy (calories).Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Limit ground meat and fatty processed meats. In the United States. marbled steaks.Choose fat-free or low-fat milk. breads. but may have few vitamins and minerals. and cheese. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. not the naturally occurring sugars in foods like fruit or milk. Dairy Products . . . the number one source of added sugars is nondiet soft drinks (soda or pop). This decreases the saturated fat and calories but keeps all other nutrients the same.Limit your intake of liver and other organ meats. fruits. and add little or no butter to your food. Prepared Foods .Use egg yolks and whole eggs in moderation.Choose fruits as desserts most often.
and some cooking styles call for adding a very salty seasoning such as soy sauce. is of concern.Sweets and candies. The reasons for switching to a vegetarian lifestyle are many. You will face no nutritional deficiencies. like chocolate milk. normal person. At present. cakes and cookies. like soft drinks. High salt intake also increases the amount of calcium excreted in the urine. Salt is found mainly in processed and prepared foods. 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. You may be able to reduce your chances of developing high blood pressure by consuming less salt. and sweetened canned fruits. Choose and prepare foods with less salt. Some people add salt or a salty seasoning to their food at the table. presweetened cereals. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. 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. but when you do decide to switch to a meatless diet. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. also are high in vitamins and minerals. consuming less salt or sodium is not harmful and can be recommended for the healthy. . you need to go into it with as much information as you can. Not all foods with added salt taste salty. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Eating less salt may decrease the loss of calcium from bone. and fruit drinks and fruitades are also major sources of added sugars. Only small amounts of salt occur naturally in foods. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Some recipes include table salt or a salty broth or sauce. Some foods with added sugars. the firmest link between salt intake and health relates to blood pressure. Never stop learning about your diet and what you put into your body. Intake of a lot of foods high in added sugars. 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. However.
particularly saturated fats. These drugs are consumed when animal foods are consumed. The highest levels eliminate fruit and vegetables. Vegetarian foods tend to cost less than meat based items. with or without free-range eggs. becoming increasingly restrictive. Vegetarians live on a diet of grains. in secondary consumption of antibiotics. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). eventually reaching the level of a brown rice diet. etc. milk and milk products. Being healthier on a vegetarian diet means spending less on health care. including pesticides. are well documented. growth hormones and other veterinary drugs that are given to livestock animals. shellfish or crustacean. including sterols. • Fruitarian. fish. • Lacto-vegetarian: Eats dairy products but not eggs. This is the most common type of vegetarian diet. There are over 20. or any other animal product. I have included this section for your personal choice. The diet progresses through ten levels. You might be surprised to know that there are many different types of vegetarians. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. antibiotics. animal foods contain far higher concentrations of agricultural chemicals than plant foods. poultry or any slaughterhouse by-product such as gelatin. Being higher on the food chain. though each level gradually eliminates animal products. nuts. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. Vegetarians not eating anything containing dairy products or eggs are called vegans. fish. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Plants do not contain cholesterol. seeds.Animal foods are higher in fat than most plant foods. . • Vegan: Does not eat dairy products. vegetables and fruit. eggs. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. The list can go on and on.000 different drugs. herbicides. grains and nuts. A type of vegan diet where very few processed or cooked foods are eaten. A vegetarian does not eat any meat. game. The dangers herein. Consists mainly of raw fruit. Not all levels are vegetarian. poultry. Whatever your reason for wanting or not wanting to become a vegetarian. or slaughter by-products such as animal fats.
Persons consuming fish but no meat are sometimes called pescetarians. because choosing to eat as a vegetarian is such a personal decision. In fact. Somewhere along the way. many years ago. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. and pigs to provide food for their families. the food was pure and unprocessed. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. but not fish. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. cows. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Men would kill deer. The meat was cleaned and cured without chemicals or preservatives. big business began changing the way food was not only distributed. but also how it was processed for human consumption. . there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Many. They were freaked out by the thought of consuming something that at one time could look them in the eye. Back then. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. The term strict vegetarian may refer to a vegan diet. though in other cases it may simply mean a lacto-ovo-vegetarian diet. The women would grow huge gardens that would provide the rest of the nutrition.Other terms can be used in describing various vegetarian diets. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. There really is no single vegetarian eating pattern as you can see from the definitions above. That includes chicken. though their exact meaning can differ. people survived on what they could grow or kill.
They are also often injected with artificial hormones to increase meat production. Meat . Another good reason is that meat is expensive. 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. elevated blood pressure. Some of us still don't have much concern over our processed foods. and other diseases. . This can't be healthy .the way animals are killed and the preservatives put into the meat . It is a lot cheaper to buy vegetarian foods instead of meat. Studies were conducted.Initially. Mad cow disease is a very real illness that causes dire circumstances even death. Let's look at some common reasons people give for eating meatless meals. These two instances . surveys were taken.for anyone! Many animals are also infected with diseases due to poor living conditions. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. They have decided that eating pure and natural foods instead of processed foods are the way to go. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. even before the animals are sent to a slaughterhouse.is often associated with higher risks of heart ailments.are reason enough for some people to give up meat. people just accepted the fact that processed foods were a way of life. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal.especially red meat . Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Once they are killed. In fact. but others have taken a different turn. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. and results were published that indicated some of these processing procedures weren't as safe as originally thought. Then concern began to arise as to how safe these foods really were. It's true that the way we process meats can begin in a not so pleasant way. Plus.
Medical studies have proven that a vegetarian diet is easier to digest. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. their bodies are more refined. most people choose a vegetarian diet for health reasons. They include: . and enjoy very productive lives. there can be little doubt that eating a vegetarian diet is a healthier way to eat. A vegetarian diet is healthy because it is typically low in saturated and total fat. fewer dental problems. 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. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. Certain components of food help our bodies not only operate more efficiently. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. Vegetarians have fewer physical complaints. and their physical appearance is better. calcium. they live longer. and vitamins are all contained in our foods. Whatever the reason. make less frequent visits to a doctor. but keep us from getting sick.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Protein. Their immune system is stronger. are healthier. This is simply not true. Vegetarians are less susceptible to major diseases that afflict present-day society. It's just a more productive and less invasive way to eat that gives way more benefits than not. and thus smaller medical bills. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. provide a wider range of nutrients. There are six food groups in the vegetarian diet. As a result. and imposes fewer burdens and impurities on the body.
cashews. lentils. . maize (sweet corn). We also need fiber and water. • Fruit & vegetables. textured vegetable protein. • Soya products: tofu. vitamins and minerals. • Seeds: sesame. pasta etc). millet. in addition to the above. Women need about 45g of protein a day (more if pregnant. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. pumpkin. Meat supplies protein. Evidence suggests that excess protein contributes to degenerative diseases. potassium and phosphorous).almonds. almonds. although they are needed in varying quantities. rye. lactating or very active). • Dairy products or Soya products . fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. rye. sesame seeds. oats. barley. • Nuts & Seeds . flour. All are equally important to our well-being. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. beans.wheat (bread & pasta). soya milk. • Vegetable oils and fats . etc.margarine or butter.tofu. etc. lentils. and E. All these nutrients can be easily obtained by vegetarians from other sources. fat. some B vitamins and minerals (mostly iron. men need about 55g (more if very active). maize. • Pulses . Still. tempeh. • Grains/cereals: wheat (in bread. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. proteins. sunflower seeds. Carbohydrate. brazils. walnuts. Most foods contain a mixture of nutrients (there are a few exceptions. tempeh. supplies vitamins A. it is worth remembering that everything you eat gives you a whole range of essential nutrients. barley. etc. and the mineral iodine. zinc. oats. Nutrients are usually divided into five classes: carbohydrates. Protein is very important in the diet. rice. hazelnuts. pine kernels etc.• Cereals/grains . D.kidney beans. • Pulses: peas. fats (including oil). baked beans. walnuts. veggie burgers. Fish. soya protein etc. Potatoes are a useful cereal alternative. chick peas. sunflower. rice. peanuts. linseeds.
There are 20 different ones in all. it can be made up from the body's own stores. such as potatoes and parsnips. There are three main types: simple sugars. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Single plant foods do not contain all the essential amino acids we need in the right proportions. we don't have to worry about complementing amino acids all the time. they have to be provided in the diet and so they are called essential amino acids. rye) and some root vegetables. Complex carbohydrates are found in cereals/grains (bread. e. complex carbohydrates or starches and dietary fiber. We mix protein foods all the time. millet. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. or rice and peas. muesli. Contrary to previous . rice. macaroni cheese. The unrefined carbohydrates. milk and ordinary table sugar.• Dairy products: milk. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. quiche. Even those foods not considered high in protein are adding some amino acids to this pool. It is now known that the body has a pool of amino acids so that if one meal is deficient.g. oats. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. • Free range eggs. any deficiency in one is cancelled out by any excess in the other. Most of our carbohydrates are provided by plant food. porridge. vitamins or minerals and they are also the main cause of dental decay. but when we mix plant foods together. cheese. Carbohydrates are the body's main source of energy. barley. yoghurt (butter and cream are very poor sources of protein). like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. Refined sources of sugar are best avoided as they provide energy without any associated fiber. pasta. This is not as alarming as it sounds. but eight cannot be made. We can make many of them in our bodies by converting other amino acids. Because of this. buckwheat. It is a normal part of the human way of eating. The sugars or simple carbohydrates can be found in fruit. Adding dairy products or eggs also adds the missing amino acids. A few examples are beans on toast. whether we are meat-eaters or vegetarians. Amino acids are the units from which proteins are made. as long as our diet is generally varied and well-balanced.
refers to the indigestible part of a carbohydrate food. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. called fatty acids. fruit (fresh and dried) and vegetables. with the exception of palm oil and coconut oil. • B Vitamins: This group of vitamins includes B1 (thiamin). The one thing they have in common is that only small quantities are needed in the diet. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Two of these fatty acids.belief a slimming diet should not be low in carbohydrates. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. This is no problem as they are widely found in plant foods. 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. B2 (riboflavin). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. like sunflower or safflower oil are unstable at high temperatures. pulses and green vegetables. such as olive oil or peanut oil. It is added to most margarines. for the manufacture of hormones and to act as a carrier for some vitamins. folate. as it is now termed. or in sufficient quantities. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). fats are made of smaller units. orange or yellow vegetables like carrots and tomatoes. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. B3 (niacin). A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. pantothenic acid and biotin. Fiber can be found in unrefined or wholegrain cereals. linoleic and linolenic acids. In fact starchy foods are very filling relative to the number of calories that they contain. are termed essential as they must be provided in the diet. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. nuts & seeds. Too much fat is bad for us. leafy green vegetables and fruits like apricots and peaches. B12 (cyanocobalmin). are best used for frying as the poly-unsaturated fats. B6 (pyridoxine). Dietary fiber or non-starch polysaccharide (NSP). Like proteins. . Mono-unsaturated fats.
molasses. dried fruits. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. wholegrain cereals. eggs. all leafy green vegetables and potatoes. eggs. . cheese. bread.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. whole meal bread. lentils and pulses. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. Found in leafy green vegetables. soya milks. dried fruits (especially apricots and figs). It is also added to most margarine and is present in milk. Vitamin B12 is added to yeast extracts. veggie burgers and some breakfast cereals. cereals and bacterial synthesis in the intestine. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. • Vitamin K: Fresh vegetables. • Vitamin C: Fresh fruit. salad vegetables. • Vitamin E: Vegetable oil. leafy green vegetables. but a good intake of vitamin C will enhance absorption. • Iron: Needed for red blood cells. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. Minerals perform a variety of jobs in the body. Vegetable sources of iron are not as easily absorbed as animal sources. Vitamin D helps calcium to be absorbed. cheese and butter. Found in dairy produce. These sources are usually adequate for healthy adults. The very young. nuts and seeds (especially sesame seeds). tap water in hard water areas.
Sea vegetables are a good source of iodine for vegans. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. lentils and wholegrain cereals. CALCIUM Calcium is the most abundant mineral in the human body. This involves loss of calcium from the bones and reduced bone density. calcium deficiency may lead to osteomalacia (softening of bones). Calcium can bind to a wide range of proteins altering their biological activity. This is important in nerve impulse transmission and muscle contraction. Calcium is also needed for blood clotting. Calcium also plays a role in cell biology.2 kg of calcium. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. The main function of calcium is structural. Found in green vegetables. Dairy products also have plenty of iodine. cheese. Osteoporosis can be due to calcium deficiency. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. This usually occurs after 35- .• Zinc: Plays a major role in many enzyme reactions and the immune system. sesame and pumpkin seeds. Bone loss occurs with age in all individuals. muscle contraction and nerve impulse transmission. In adults. about 99% is in the bones and teeth where it plays a structural role. This is finely controlled by hormones. This causes bones to be brittle and liable to fracture. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This may be related to repeated pregnancy with lengthy breast feeding. The skeleton of a young adult male contains about 1. Metabolites of Vitamin D are important in this. Of the body's total calcium. • Iodine: Present in vegetables. increasing re-absorption of calcium by bones. but the quantity depends on how rich the soil is in iodine. activating clotting factors.
Calcium loss is roughly equal to dietary calcium in adults. oestrogen. being underweight. whole cereals and raw vegetables is one of these. Most flour is fortified with calcium carbonate so cereals can also be a good source. nuts and seeds (almonds. Phytic acid. . sesame seeds). This is called tetany. Reduced intake leads to increased efficiency of absorption. This is due to reduced levels of the hormone. Excess calcium in the blood can cause nausea. In severe cases muscle spasms may occur. Saturated fats can also lessen calcium absorption. Calcium is also lost during lactation in breast milk. Lack of exercise. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Meat is a very poor source of calcium. and dried fruit are all good sources of calcium for vegetarians. brazil nuts. In infants and children calcium is retained for new bone growth. Uronic acid. However. smoking and alcohol can all increase the risk. Calcium balance can be affected by a range of other factors. Dairy products. Postmenopausal women are particularly at risk from osteoporosis. This involves sensations of tingling and numbness and muscle twitches. Calcium is present in a wide range of foods. found in bran. leafy green vegetables. Vitamin D is essential for absorption of calcium from the gut. tofu. Hard water may also provide calcium.40 years and involves the shrinking of the skeleton. A number of substances can inhibit the absorption of calcium. However. diets habitually high in these acids are not thought to have a major effect on calcium absorption. vomiting and calcium deposition in the heart and kidneys. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. urine and sweat. found in certain fruits and vegetables can also bind calcium. This usually results from excessive doses of vitamin D and can be fatal in infants. and oxalic acid. Calcium loss is reduced if dietary calcium is low. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Bone loss is greatest in women following the menopause. a component of dietary fiber. This is thought to be due to animal protein increasing calcium loss from bones. A low level of calcium in the blood and tissues can cause hypocalcaemia. other research has found no difference between vegetarians and omnivores. The risk of osteoporosis may be altered by factors other than diet. Adaptation to both high and low calcium intakes occur. Calcium is lost in the feces.
. There are about 16 different fatty acids commonly present in foods. Raised blood cholesterol is associated with an increased risk of heart disease. being made up of three fatty acid molecules to one glycerol molecule. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. calcium absorption from the gut increases and no additional calcium is generally needed. Therefore. 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. Nearly all the fats in our bodies and in foods are triglycerides. This depends on the type of chemical bonds present in the fatty acid. monounsaturated or polyunsaturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk. The building blocks of fats are called fatty acids. Fats tend to be solid at room temperature whilst oils are liquid. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. having particularly high calcium needs. Fats consist of fatty acids and glycerol. Pregnant adolescents are an exception to this. monounsaturated or polyunsaturated. Cholesterol is present in animal foods but not plant foods. Saturated fat raises the level of cholesterol in the blood. Breast feeding women need extra calcium. Vegetable fats are generally unsaturated. The term lipids include both fats and oils.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. These can be either saturated. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Fats and oils are essentially the same. Foods rich in saturated fats are usually of animal origin. The nature of fat depends on its constituent fatty acids.
It is present in all animal tissues but is absent from plants. lard. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Because of this conversion. E and K. For this reason. then it is unsaturated. D. Butter. However. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. arachidonic acid is not an essential fatty acid as was once believed. The body can make its own cholesterol and so a dietary source is not required. fish oils are sometimes used therapeutically. Unsaturated fats are liquid at room temperature. As well as being a concentrated source of energy. rapeseed and soyabean oils. . Fats have a number of important functions in the body. Saturated fats tend to be animal fats and are solid at room temperature. though fish oils may also be high in polyunsaturated fatty acids. These must be present in the diet as the body is unable to make them itself. If there is just one double bond then it is monounsaturated. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Two fatty acids are termed essential fatty acids. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. fats act as carriers for fat-soluble vitamins A. converting double bonds to single bonds. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. They are widely present in plant oils such as sunflower. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. This process is known as hydrogenation. suet and meat fat are saturated fats.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. If there is more than one then it is polyunsaturated. Hydrogenated vegetable oils are often present in margarine and other processed foods. These are linoleic acid and alinolenic acid. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. They are usually of plant origin. Plant oils may be hardened by the addition of hydrogen atoms. Cholesterol belongs to the sterol group of fats. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function.
Cholesterol is present in all animal foods but not plant foods. Because of this high blood cholesterol is linked with heart disease. Cholesterol may form plaques on artery walls if levels in the blood are too high. HDL cholesterol may help protect against the risk of heart disease. Unsaturated fatty acids exist naturally in the cis form. saturated fat raising blood cholesterol. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. including alcohol. Hydrogenation of margarine causes this to occur. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Coconut oil and palm oil are vegetable sources of saturated fats. These are called the cis and trans forms. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. It has been suggested that trans-fatty acids can increase the risk of heart disease. A number of factors. Polyunsaturated fats can also generate free radicals. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Unsaturated fatty acids can exist in two different geometric forms. 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. Egg yolks and highfat dairy products are high in cholesterol. Fresh fruit and vegetables are rich in these anti-oxidants. especially when exposed to heat or sunlight. Polyunsaturated fats are usually from plant sources. Lard and suet are saturated fats. Anti-oxidants such as vitamins A. Saturated fats are nearly always from animal foods. stress and environmental pollutants can increase the generation of free radicals in the body. . These complex molecules are called lipoproteins. Olive oil is a monounsaturated fat.Cholesterol is transported in to various proteins. eggs and dairy products all contain saturated fats. Meat. This can lead to atherosclerosis. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. C and E offer protection against free radicals. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Blood cholesterol is more closely related to the amount of saturated fat in the diet. It is the LDL cholesterol which has been linked to heart disease.
Iron also plays an important role in the immune system. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. loss of appetite and pallor. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Iron deficiency is the most prevalent nutritional problem worldwide. 2/3 of which is present in hemoglobin. transporting oxygen in the blood to all parts of the body. spleen and bone-marrow. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Research has also shown iron deficiency to be associated with impaired brain function. All these symptoms are associated with decreased oxygen supply to tissues and organs. Dietary advice is to reduce this. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. lack of stamina. insomnia. Symptoms of anemia include tiredness.5g of iron. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron deficiency can lead to anemia. the red pigment in blood. which acts as an oxygen store in muscle tissue. people with low iron levels having lowered resistance to infection.5 and 4. A small amount is present as myoglobin. Vegetarian diets tend to be lower in fat than omnivore diets. In developed countries. IRON Iron is an essential component of hemoglobin. Advice to vegetarians is to keep fat intake to a minimum. Iron is essential for the formation of hemoglobin. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs.Currently it is believed that around 42% of energy in the typical diet is from fat. However. between 10-20% of child-bearing age women are said to be anemic. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. 1/3 suffering from severe deficiency and anemia. breathlessness. headaches. It also plays a vital role in many metabolic reactions. The body contains between 3. The remainder is stored in the liver. . and to use olive oil for cooking purposes. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency.
Excess dietary protein may lead to health problems. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Unlike animal proteins. Haem iron only exists in animal tissues. Vitamin C greatly increases the absorption of non-haem iron. leafy green vegetables. a varied vegetarian diet means a mixture of proteins are consumed. Non-haem iron is less easily absorbed by the body than is haem iron. oxalates and phosphates present in plant foods can inhibit absorption. Good sources of iron for vegetarians include wholegrain cereals and flours. . Citric acid. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. eight of which must be present in the diet. Foods rich in vitamin C include citrus fruits. green peppers. Iron absorption can also be influenced by the amount of iron in the diet. 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. In a mixed omnivore diet around 25% of dietary iron is non-haem iron.Dietary iron exists in two different forms. blackstrap molasses. sugars. and fresh leafy green vegetables. However. plant proteins may not contain all the essential amino acids in the necessary proportions. and some dried fruits. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. as can tannin in tea. whilst in plant foods iron is present as non-haem iron. The absorption of iron is influenced by other constituents of a meal. pulses such as lentils and kidney beans. These are the essential amino acids. amino acids and alcohol can also promote iron absorption. Phytates. Fiber may also inhibit absorption. There are about 20 different amino acids. Proteins are made up of smaller units called amino acids. despite a high intake of fiber and phytate. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. the amino acids in one protein compensating for the deficiencies of another. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Lowered levels of iron in the diet result in improved absorption. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein.
The amino acid that is in shortest supply is called the limiting amino acid. histidine is also considered to be an essential amino acid. A typical protein may contain 500 or more amino acids. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. free-range eggs and some dairy products (milk. Certain amino acids can be made by the human body. threonine. Different foods contain different proteins. There are about 20 different amino acids commonly found in plant and animal proteins. cheese and yoghurt). protein is used. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. soya products (tofu. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Most foods contain at least some protein. Muscle contraction. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. hydrogen. Protein can also provide a source of energy. the essential amino acids cannot be made and so they must be supplied in the diet. cereals (wheat. Proteins are essential for growth and repair. Excess protein may also be converted to fat and stored. Good sources of protein for vegetarians include nuts and seeds. immune protection. isoleucine. oats. each with their own unique amino acid composition. For children. phenylalanine. tryptophan. Many hormones are proteins. and lysine. pulses. Proteins in skin and bone provide structural support. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. and the transmission of nerve impulses are all dependent on proteins. The eight essential amino acids required by humans are: leucine. valine. . methionine. All enzymes are proteins and are vital for the body's metabolism. They play a crucial role in virtually all biological processes in the body.Proteins are highly complex molecules comprised of linked amino acids. soya milk and textured soya protein such as soya mince). nitrogen and occasionally sulphur. Amino acids are simple compounds containing carbon. oxygen. However. and rice). Amino acids link together to form chains called peptides. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein.
such as a grain with a pulse. As such. such as meat. seeds.Protein quality is usually defined according to the amino acid pattern of egg protein. and in some cases better. muesli with milk (soya or cow's). This means when two different foods are combined. This is why plant proteins are sometimes referred to as low quality proteins. Previously. it is not surprising that animal proteins. cheese or peanut butter sandwich. pulses. Combining plant proteins. than protein from animal foods. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. which is regarded as the ideal. For instance. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. and rice with peas or beans are all common examples of protein complementing. Beans on toast. This does not mean that vegetarians or vegans go short on essential amino acids. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . the amino acids in one protein can compensate for the one lacking in the other. The limiting amino acid tends to be different in different proteins. grains tend to be short of lysine whilst pulses are short of methionine. However. This is known as protein complementing. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. Vegetarians and vegans eating a well-balanced diet based on grains. it has been thought that protein complementing needed to occur within a single meal. Soya is a high quality protein on its own which can be regarded as equal to meat protein. leads to a high quality protein which is just as good. Many plant proteins are low in one of the essential amino acids. milk and cheese tend to be of a higher protein quality than plant proteins.
Symptoms include excessive tiredness. Deficiency can cause anemia. While vegetarian diets usually meet or exceed protein requirements. It contains cobalt. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. and growth and development in children. seaweeds. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). There has been considerable research into proposed plant sources of vitamin B12. B12 is necessary for the rapid synthesis of DNA during cell division. eggs and dairy products. can also occur. 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 maintenance of the nervous system. involving the degeneration of nerve fibers and irreversible neurological damage.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. This results in anemia. This is especially important in tissues where cells are dividing rapidly. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Fermented soya products. they are typically lower in total intake of protein than non-vegetarian diets. and algae such as spirulina have all been suggested as containing significant B12. DNA production is disrupted and abnormal cells called megaloblasts occur. . Because infants and children are growing they require more protein than adults (proportional to their body weight). and so is also known as cobalamin. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Vitamin B12 is necessary for the synthesis of red blood cells. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. It is exclusively synthesized by bacteria and is found primarily in meat. Vitamin B12 neuropathy. particularly the bone marrow tissues responsible for red blood cell formation. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. If B12 deficiency occurs. However. Many vegan foods are supplemented with B12.
In comparison. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin.breathlessness. However. dairy products and eggs. listlessness. a seaweed. Anemia may also be due to folic acid deficiency. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. and poor resistance to infection. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. analysis of fermented soya products. including tempeh. People on diets low in B12. pallor. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. may be obtaining more B12 from re-absorption than from dietary sources. Vitamin B12 can be stored in small amounts by the body. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. Spirulina. These cannot be utilized to satisfy dietary needs. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Vitamin B12 is excreted in the bile and is effectively reabsorbed. found no significant B12. miso. known as intrinsic factor. Other symptoms can include a smooth. Assay methods used to detect B12 are unable to differentiate between B12 . Around 80% of this is stored in the liver. folic acid also being necessary for DNA synthesis. known as B12 analogues. There has been considerable research into possible plant food sources of B12. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. an algae available as a dietary supplement in tablet form. The only reliable unfortified sources of vitamin B12 are meat. including vegans and some vegetarians. sore tongue and menstrual disorders. B12 is also important in maintaining the nervous system. it is thought that this is due to the presence of compounds structurally similar to B12. have both appeared to contain significant amounts of B12 after analysis. seaweeds and algae have all been proposed as possible sources of B12. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. This is known as enterohepatic circulation. Total body store is 2-5mg in adults. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Fermented soya products. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. However. and nori. shoyu and tamari. When deficiency occurs.
Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Pregnant women are not thought to require any extra B12. particularly in areas where hygiene standards may be low. Zinc is vital for the healthy working of many of the body's . as the B12 analogues can compete with B12 and inhibit metabolism. veggie burger mixes. It helps with the healing of wounds and is a vital component of many enzyme reactions. Lactating women need extra B12 to ensure an adequate supply in breast milk. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. A range of B12 fortified foods are available. Boiling milk can also destroy much of the B12. and breakfast cereals. B12 has very low toxicity and high intakes are not thought to be dangerous.7 µg. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. the bacteria produce B12 too far down the intestine for absorption to occur. B12 not being absorbed through the colon lining. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. vegetable and sunflower margarines. In the past.and its analogues.5 µg. Vecon vegetable stock. ZINC The mineral zinc is present in every part of the body and has a wide range of functions.2 µg. though little is known about this. textured vegetable protein. A slice of vegetarian cheddar cheese (40g) contains 0. soya milks. A boiled egg contains 0. Human feces can contain significant B12. However. Bacteria present in the large intestine are able to synthesize B12. These include yeast extracts. 1/2 pint of milk (full fat or semi skimmed) contains 1.
carbohydrates. nuts. found in bran. Other symptoms of zinc deficiency can include hair loss. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. It is always better to seek the advice of an expert before dosing yourself with supplements. It is thought that zinc supplementation can help skin conditions such as acne and eczema. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Particularly high concentrations are in the prostate gland and semen. pulses and nuts. As a component of many enzymes. beans and lentils. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. particularly in association with protein foods. 60% is found in muscle. and decreased growth rate and mental development in infants. inhibit zinc absorption. Zinc is found in all parts of our body. prostate problems. The recommended amounts of zinc for adult men are 1/3 higher than those for women. fatigue. Zinc has a range of functions. and in liver function. The first signs of zinc deficiency are impairment of taste. anorexia nervosa. Only 20% of the zinc present in the diet is actually absorbed by the body. Dietary fiber and phytic acid. 30% in bone and about 5% in our skin. . It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. delayed wound healing. Our body contains about 2-3g of zinc. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. yeast. zinc is involved in the metabolism of proteins. wholegrain cereals. seeds and wholegrain cereals. 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. lipids and energy. Good sources for vegetarians include dairy products. in the metabolism of the ovaries and testes. The more sexually active a man the more zinc he will require.systems. diarrhea. in insulin activity. a poor immune response and skin problems. alcoholics and those suffering from trauma or post-surgery.
Breast feeding mothers need extra zinc in their diet. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Zinc is lost via the feces. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. but it is thought that demands are met by increased absorption from the gut. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. You will have a larger chance of not succeeding if you do it this way initially. sweat. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Various chemicals added to many processed foods can also reduce zinc absorption e. hair. but also some common sense. Too much zinc will interfere with the metabolism of other minerals in the body. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. such as Iran and other Middle East countries. skin. semen and also menstruation. A deficiency of zinc in the diet means zinc absorption is improved.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. particularly iron and copper. phosphates. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. A vegetarian diet makes you a healthier person. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Excess zinc is toxic. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. EDTA.g. Baking can destroy over half the phytic acid in whole meal bread. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. . but getting started with this new lifestyle takes not only dedication. urine. Pregnant women do need extra zinc. vomiting and fever. 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.
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. there are literally hundreds of vegetarian cookbooks around. Vegetarians are sometimes the brunt of jokes and prejudices .usually from people who know very little about their own health and dietary needs. pulses. Whether you need simple step by step instructions or gourmet dishes to impress your friends. If you've grown up eating meat. Try something new. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. And. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. then poultry. we'll give you some great veggie recipes. but you can learn to stay healthy by understanding what it is your body needs. You'll have to change your habits.Some people start out by eliminating red meat first. Be prepared to take a little teasing or snide remarks. remember to let them know in advance that you are vegetarian. Don't go it alone. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. take the next step by making sure you always buy free-range eggs and vegetarian cheese. including meat alternatives like mince and sausages made from soya or Quorn(tm). but always be a learner when it comes to your body and what you put into it. to avoid any embarrassment when friends are cooking for you. Don't be put off by a bit of teasing or ill-informed scare stories. Educate yourself by reading labels or making all your food yourself. tofu. . Join The Vegetarian Society to make sure that you always have access to our expert advisors. A little later in this book. Be careful about hidden non-veggie ingredients in foods. As you get more confident about vegetarian food. cous cous and all sorts of vegetables. then two or three days and eventually every day. Buy a vegetarian cookbook (or borrow one from your local library). this can be difficult. Learn as much as you can about nutrition and what your body needs to thrive and prosper. Others eat vegetarian food one day a week. We've given you most of what you need to know in the above chapters. but investing in a cook book is a great way to start. then fish.
flour. pumpkin. 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.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle.bread.will be suitable for vegetarians . frozen chips etc . many meat-flavored varieties are actually vegetarian) Yeast extract (e. 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. vegetable oil. dairy products. Donate it to a church or local food pantry. Don't throw that food away. Then you'll need to stock up on vegetarian friendly foods. Most people keep a few stock items in their kitchen cupboard or freezer. 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. 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. but you don't need to buy everything! In fact.g. sunflower and many others) The list looks long. That includes anything made with animal products or preservatives. free-range eggs.
Most often than not. DINING OUT For many new or wannabe vegetarians. that fear keeps them from accepting dinner invitations from family and friends. If you know you are going to be eating in restaurant X on Saturday. you will get a yes. many of the soups are bean based with no meat. ask your server what is available. If you find yourself in that predicament. . How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. stir-fry and curries can be made with soya mince. Many have extensive. you will almost always be able to find a vegetarian friendly meal on the menu. Bean burgers. If not. pizzas. such as spaghetti bolognaise. can something special be prepared. you can break all the rules. Many of your favorite dishes. call ahead and ask if they offer vegetarian entrees and if not.com/theme/609/restaurants. Most all of the better chain food restaurants have salad bars.associatedcontent. pulses or just vegetables. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. jacket potatoes. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Most chefs in quality restaurants <http://www. chili. ratatouille. If you are going to a quality restaurant or one that is locally owned. baked beans. Once you've broken out of the conventional meat-and-two-vegetable routine. scrambled eggs. or stick with more familiar tastes if you prefer. veggie sausages.html> are more than happy to whip something up.Eating vegetarian is a real culinary adventure. pasta sauces and soups are all suitable for vegetarians already. Look at the soup bars also. If not. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. all have something vegetarian on the menu. Or worse. feeds their ego and gets you an outstanding meal. well stocked salad bars. many cheeses and all sorts of ready meals. It shows their talent.
Italian restaurants are another great option for vegetarians. as well. and they'll make sure your meal comes the way you want it. Just take a moment to quiz your server about how the dishes are prepared . Chinese restaurants are great for vegetarians. rice and noodles. too. are just as tasty as the meat-loaded kind. spicy lentil dish. Plain cheese pizza. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. or Mexican food. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. yogurt and fruit or a number of other meatless items off the menu. you were wrong. a traditional. offering delicious vegetable entrees. don't fret . and samosas. as it pasta primavera. Tell your waiter that you don't eat meat. be aware that many Indian dishes are prepared using clarified butter. ovo lactos have lots of options. you can add a baked potato.just ask that your meal be prepared with vegetable oil instead. which is loaded with vegetables. Many Italian soups. delightful little pastries stuffed with meat. or even a cheese-less pizza topped with vegetables. baba ganoujh (a delicious eggplant spread). you have a delightful adventure ahead of you . Depending on the chain. Most fast food chains now offer garden salads in a wide variety of different flavors. such as pasta fagioli. especially the ovo lactos. although not all cities have them. called ghee . And if the gang heads out for pizza. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. you can have gazpacho (a cold vegetable .Even fast food restaurants are getting into the healthy trend. Pasta with meatless marinara sauce is a staple menu item. Hit a Greek restaurant and load up on hummus. If you thought you'd never dine again under the Golden Arches. spanikopita (spinach pie) and salad made with a grain called tabouli. which are an excellent source of protein (and delicious). Japanese. Indian restaurants are terrific for vegetarians. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. get their protein from rice and beans (just make sure that they use vegetable broth.some dishes that sound vegetarian on the menu may contain meat or eggs. and not beef or chicken). If you're new to Indian cuisine.try dal. At the big chain restaurants like Olive Garden or the Spaghetti Factory. If you like Mexican fare. too. The Indian diet has a rich tradition of vegetarianism. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. Other ethnic options are excellent choices for vegetarians. dolma (stuffed grape leaves). Order your salad with no meat and you're set to go. though.
dazzling your guests with such tasty choices that they'd be foolish to miss the meat. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes.can be problematic for people on special diets. simply order a salad or baked potato. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. Assure the well meaning.and.both attending them and hosting them . they may not know how to feed you.chat with your tablemates. If you're not comfortable with taking a chance on the veggie burger. If you're the host. fundamentally. Etiquette is. Don't be afraid to ask questions when you are dining out. that your diet is the perfect diet for you. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. chiles rellenos (green peppers stuffed with cheese. even if your hosts know that you're vegetarian. That you feel. Even if it's disappointing. smile and say that they're so delicious that you're happy to enjoy them. If all there is on the table that you can eat is bread and salad. books and magazines so they can learn more. In those cases. you can make sure that you have a tempting variety of delicious foods.burritos. you really do have to stand firm. you need to make the best of things. if you're questioned. tostadas and tacos. loved one that you are indeed paying attention to your health. Dinner parties . but often misguided. It's tough. But what if you're the guest? Often. Offer to show them websites. This is one time. about behaving well under challenging circumstances. Or you may end up in a situation where your hosts simply have no idea of what your needs are. the breaded and fried) and bean-and-cheese versions of all the usual favorites . The choices are more diverse than what you think. enjoy the company and have a good time anyway! . Here they are worrying about your health and you are worrying about hurting their feelings. the family member or friend that just will not accept that you've gone meatless. enchiladas. and you have the research to back it up.soup). remember that's it's just for one meal . do so .
or peanuts. If someone asks. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. You can choose to prepare a separate meal in your home for your meat eating guests. Chances are good that people won't even notice that they are eating dishes that don't contain meat. no one is really interested in what you can't eat. Hide the meat under some lettuce. Even under the worst circumstances there will be something for you to snack on. If you accommodate their needs that same way you'd like yours accommodated in a similar situation.no one will be looking at their plate and wondering why there's still food there . It helps them to feel comfortable if they don't want to eat something . and it's considered rude to draw all of the conversation to yourself in such a manner anyway. ask them if they have special dietary needs. most people won't notice how much you did. allowing guests to fill their plates only with what they want.some are allergic to bell peppers. but only do so if you won't be compromising your choices. If you're comfortable handling meat products and are doing it for the courtesy of your guests. If the conversation is compelling. When having people to your home for dinner.If there's absolutely nothing on the menu that you can eat. or didn't. Think about how you'd like to be treated when you go to dinner at a friend's home . or dairy. Whatever happens. and leave some empty space so it looks like you ate something. You'll be surprised at what people have to say . you can make them feel extra welcome in your home.squish things around and mess up your plate. by all means do that. then eat a light meal before you leave the house. but you won't be suffering from hunger pangs throughout the evening. stick to your choices and prepare a vegetarian dinner.how about offering the same courtesy to them? When you invite guests to dinner. eat. You should only serve meat if you genuinely feel comfortable doing so. It's a choice only you can make! . If you're headed to a big social event like a wedding or a family dinner. tell them you're vegetarian and steer the conversation to something else. or your hostess sits a plate of animal food in front of you. or if there's anything they absolutely hate. and you think there might be challenges finding something to eat. so you have more time to enjoy your guests. One sure way to make everyone happy is to serve a variety of different dishes buffet style.and it'll save you the effort of serving. To be blunt. do what children do . Part of being a terrific host is anticipating your guests' needs. don't make an issue of your diet.
The good news is. Whether or not you breast feed is entirely your decision but. and it's all we require or should eat for the first four to six months of life. Infant formula. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. (And if you're a vegan and you breast feed. for most babies. pesticides or other contaminants that you would if you were eating meat. 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.soy is less likely to cause allergies than cow's-milk-based formulas. as it's not designed to meet their nutritional needs. Cow's milk should never be fed to babies under one year old. But don't give regular soy milk to a baby less than a year old. and when she takes a quart or more of a formula per day and still acts hungry.So you've decided to become a vegetarian. made just for us and full of all the nutrients we need. your breast milk is superior to that of meat-eating mothers .when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. Also. your child is still a vegan. At the four-to-six month mark. if you're a vegetarian. This isn't necessarily true. We all start out life as lacto vegetarians. The timing varies from baby to baby .you're not passing on any of the antibiotics. substances in breast milk that make it superior to infant formula. breast milk is the optimal food. choose a soybased formula . too .breast milk is a natural food for humans while cow's milk is not). . it's time to introduce your baby to solid foods. as yet unidentified. is made as close as possible to that of mother's milk. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. In addition to the sugars and other nutrients. the alternative to breast milk. scientists believe that there are other. Out first food is our mothers' milk. Should you decide not to breast feed. as it can cause intestinal bleeding and lead to anemia. it's time to transition to solid foods.
When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. Most babies are very fond of lentils. as almost every baby can digest it easily and unlikely to cause an allergic reaction. hot dogs and sandwich slices .they'll be a bit fussy sometimes. When giving babies "finger foods. Nut butters should not be fed until after 12 months. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . Vegetarian and vegan children are just like any other kids . Slowly add tofu into their meals and snacks. you can start offering your child some vegetarian versions of classic kids' favorites. Good choices are carrot sticks. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. which can be cooked until fairly soft and have a pleasant.You'll want to introduce solid foods slowly. At seven to ten months. preservatives and any other additives that your baby doesn't need. regular soy milk. As you ease into the toddler/preschooler years (ages 1 to 4). Adapt the guidelines in the baby books to the vegetarian diet. or round. starting with veggies that are easy to chew and unlikely to present a choking hazard. bland flavor. juice. lettuce and other leafy green vegetables. Start with cooked grains .once your child is old enough to transition off formula. you can give him water. buy ones that are free from added sugars. Raw vegetables can be introduced then. large. as well as soy cheese and soy yogurt two servings per day. start introducing high-protein legumes to the baby's diet." take care that the foods aren't too hard. Follow the same feeding schedules and advice that you would for any other baby. except for not feeding them meat. about a half-ounce per serving. It's smart to introduce new foods one at a time. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. Once your baby eats cooked cereal. Start with raw. regular soy milk or rice milk. or any other nutritious liquid. so if your baby has sensitivity to a food you can easily identify it.rice cereal is best. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. begin to slowly introduce other foods. If you buy prepared foods. and lightly blanched and cooled broccoli. As long as it's safe for the baby to chew. an vegetables that adults eat are fine for a child. sharp. so that their systems can get used to the change in diet.
you often find yourselves negotiating to find a middle ground that you can live with. 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 . and since small children have equally small stomachs. but the other is neat. cookies and other baked goods Vegetarian diets feature a lot of bulky. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . One partner may be a social butterfly but .Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. and weighed slightly less than children raised on an omnivorous diet. Very young children also need to eat more than three meals each day. He loves reality television. to sandwiches. which is calorie-dense and full of good fats. 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. You choose someone to spend the rest of your life with and. as time passes.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. So be generous with the snacks featuring grains. fruits and vegetables to add lots of necessary nutrients to their diet. she adores opera. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. Peanut and almond butters are excellent sources of calories for kids. they caught up by age 10.add avocado. Don't worry about a vegetarian diet affecting your child's growth . they sometimes don't get all the calories they require. All marriages are about compromise. One of you is messy. too. when they were actually taller than average.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. filling plant foods.
• Never attack your spouse's point of view. • Try to get your partner to compromise on certain foods. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. getting to work and raising children can sometimes make even the smallest difference seem enormous. appealing meals so that your partner can see that the diet isn't boring." particularly if they're simply eating the same diet as most of the other people they see every day.the other's happy to stay home every night with a good book. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. But that's unrealistic . You can't control what your spouse eats . doing laundry. • Be a positive role model. Cook a variety of tasty. . It's understandable. If your partner is interested. • Play an active role in shopping and preparing meals. on convenience or on habit. See if you can get them to eat soy hot dogs. but still disagree on how to eat. and it has to be for them. If your partner eats meat. No one likes to be told that they're "bad. As the popularity of vegetarianism increases. You and your spouse may agree on a lot of things. the subject will come up naturally . Buy a few cookbooks and try new recipes to keep things interesting. Married couples figure out how to adapt to such differences. Try to respect their decision.no two individuals are exactly alike. whether it is based on ethical principles. so that you can enjoy a fine meal together. veggie burgers and non-dairy cheese at home. • Acknowledge that your spouse's diet isn't meant to hurt you. The key to making it work is acceptance of each other's choices. • Try to find restaurants where you can eat together. especially in public. when you're single and dating. There are probably far more of those than there are issues on which you don't see eye-to-eye. it isn't a choice designed to make your life unhappy or more complicated.but don't lecture. Choose venues that offer both meat dishes and vegetarian options. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most.but you can control how you behave towards them. If you judge your spouse harshly for not joining you in your vegetarian journey. and the day-to-day struggle of paying bills. • Don't talk endlessly about your diet. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. closing the door to them making that step themselves in the future. to believe that your ideal partner will share all of your values. Try to keep in mind that your choice to become vegetarian was a personal one. you may be turning them off entirely. too. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism.
DEFENDING YOUR CHOICE Being new to vegetarianism. and nagging doesn't help. it's more than likely that you're the only person in your household going meatless. . there will still be people who think that your new lifestyle is a weird one. Whether you live with a partner. your parents. and dedicate a special section of the refrigerator to meat storage. so only you can figure out the answers to these questions. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. Even if they're supportive of your decision. your children or roommates. Negotiate a menu plan that's acceptable to both of you. any more than it's theirs to turn you back into a meat-eater. this is a huge issue. however .• If you've agreed not to eat meat at home. that's great . Again. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. you can't control what they eat. you may find them ridiculing your food choices or even actively trying to sabotage you. Although vegetarians aren't looked down upon today as much as in the past. Eating together is one of the great pleasures of any relationship.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example .and not turning them off by lecturing them! Only you know the dynamic in your home. accept that your spouse may eat meat sometimes when they're not with you.and if they're not supportive. If you can't stand to have meat around you at all. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . One thing is certain. You may have to ask the others in your home to cook meat outside on a grill.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. asking that it's wrapped in such a way that you don't have to look at it. If they want to change.
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. Becoming a vegetarian is an exciting change in your life. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. If your partner has decided to go vegetarian and you don't embrace that choice. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason.If your feelings aren't that strong. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. It all comes down to what your needs are. but it doesn't have to be.) 5. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". and when . 3. A little compromise and understanding can go a long way. (Vegetarian food is also available for Israeli vegetarian soldiers. Learning how to cook without meat can be a daunting task. Try to find some good vegetarian recipes that you find convenient and enjoyable. The vegetarian lifestyle will be most difficult for the non-vegetarian. and the compromises you and your family are willing to make. When family and friends begin to question your new meatless diet. while your spouse would be doing so if she/he ate meat. You don't need to be an expert. Consider. . so that nobody's beliefs will be violated. 2. here are some helpful tips to allow you to deal with your partner's choice: 1. 4. for example. even though many Israeli soldiers do not normally keep the kosher laws. Here are some great recipes for you to try. you may simply want to negotiate who cooks what. and prepare your own entrée on the other nights.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. that all meals served by the Israeli military are kosher. and that you can share together. Try out a few of these yummy recipes. Try to see the positive side of your partner's diet.
5 ounce) can pinto beans. boil tomatillos and chopped onion in water to cover for 10 minutes. salt. Place seam side down in an oiled 9x13 inch baking dish. Fill tortillas with potato mixture. Spoon tomatillo sauce over enchiladas. Mix potatoes together with pinto beans. chopped • 1 bunch fresh cilantro. and spread remaining cheese over sauce. Meanwhile. Once cooled. and place in an oiled baking dish. or until hot and bubbly. coarsely chopped. or until tender. Set aside to cool. 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. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Bake for 20 minutes. In a bowl. divided • 2 (12 ounce) packages corn tortilla • 1 (15. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano .Potato and Bean Enchiladas • 1 pound potatoes. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. and 1/2 cilantro. husks removed • 1 large onion. and roll up. Bake in the preheated oven for 20 to 25 minutes. and ketchup. 1/2 cheese. puree with half of the cilantro until smooth. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). chili powder. toss diced potatoes together with cumin.
and simmer for 20 minutes. green onions. and reserved potato starch. For each pancake. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. stirring occasionally. and garlic until tender. and chili powder. and basil. Stir in mushrooms. and corn. turning once. salt and pepper. Cook until vegetables are tender. and reduce heat to medium. egg. In a large bowl. Stir in tomatoes. Wrap the mixture in cheese cloth or paper towels. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. Potato Pancakes 4 medium baking potatoes. Season with cumin. Bring to a boil. Sauté onions.pour off the water and save the remaining potato starch. Cover. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and squeeze out the excess liquid into another bowl. about 6 minutes. lightly beaten • 6 tablespoons salsa. heat skillet over medium-high heat. kidney beans. carrots. and cook 4 minutes. oregano. split . finely chopped • 1 egg. red pepper. mix the potatoes and onions. combine the potato mixture. Black Bean Rice Burgers • 1 (15 ounce) can black beans. coarsely shredded 4 green onions. press together about 2 tablespoons of the potato mixture with your hands. chopped 1 egg. Stir in green pepper. until brown on both sides. celery. place on skillet and flatten with a heat-proof spatula. peeled and coarsely shredded 1 medium onion. Cook for about 8 minutes. Serve hot. The starch from the potatoes will settle into the bottom of the bowl .• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat.
Add the rice. Sprinkle half of the Parmesan cheese over each tomato. 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. egg and 2 tablespoons salsa. Top each with 2 teaspoons tomato paste. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . thickness. mash beans with a fork. burger. Unwind the roll dough. Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). Cover each with remaining dough. Place 2 rectangles on a 9x13 inch baking sheet. Press the edges firmly with a fork to seal. Cook over medium heat for 4-5 minutes on each side or until firm and browned. mix well.In a large bowl. combine sour cream and remaining salsa. Moisten edges of rectangles with water. Sprinkle each with 1/4 teaspoon oregano. and separate into 4 rectangles. Broil 6 in. In a small bowl. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. from the heat for 4-5 minutes or until cheese is bubbly. or until golden brown. Top with a tomato slice. Place a lettuce leaf. Place 2 slices mozzarella on each rectangle. sour cream mixture and slice of cheese on bun. Flatten to 1/2-in. sprinkle half of the cheddar cheese and cayenne pepper. Pinch together perforations to seal. Bake in the preheated oven 10 to 12 minutes. onion.
Remove from heat and stir in soda and vanilla. Remove from oven and let cool completely before breaking into pieces. and bake in the preheated oven 30 minutes. Stir in brown sugar. Heat oil in a medium saucepan over medium heat. mix onion. Monterey Jack cheese. and continue baking 10 minutes. Pour in a thin stream over popcorn. Boil without stirring 4 minutes. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Place in two large shallow baking dishes and bake in preheated oven. garlic. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Stir heavy cream. chopped • 1 (8 ounce) can garbanzo beans. zucchini. basil. stirring every 15 minutes. corn syrup and salt. sliced • 1/4 pound zucchini. 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). In a medium saucepan over medium heat. for 1 hour. and saute onion until tender and lightly browned. and bay leaf. stir. Place popcorn in a very large bowl.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). and continue baking 30 minutes. Cover. until cheeses are melted and bubbly. stirring constantly. chopped • 3/4 cup dry white wine • 3 tablespoons butter. In a medium baking dish. tomatoes with liquid. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . garbanzo beans with liquid. melt butter. butter. wine. Bring to a boil. and Romano cheese into the vegetable mixture. stirring to coat. Uncover.
Sprinkle flour over onions and cook for 1 minute. lightly beaten • 1/3 cup butter. slice thinly and set aside. in order for vinegar to evaporate. Cook for 15 minutes. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . thyme and sliced artichokes and cook for 25 minutes. sliced • 3 pounds carrots. softened in water • 3 pounds fresh mushrooms. nutmeg. Stir in capers and parsley. Stir in vinegar and cook for approximately 3 minutes. fresh mushrooms and carrots. Using a extra-large stock pot sauté onions. Stir in water. Let cook for 15 minutes.• 3 pounds thinly sliced shallots • 3 small red onions. salt. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. season with salt and serve. cayenne. chopped • 3 cloves garlic. vegetable base. garlic and shallots in olive oil and set on low. 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. Add dried mushrooms along with the water they soaked in. mashed • 3/4 cup white sugar • 1 egg. pepper. It works well when using a 3 millimeter slicing disk.
Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Roll up dough and cut into 12 rolls. Cover and let rise until nearly . softened • • 1 (3 ounce) package cream cheese. In a small bowl. In a large bowl. Spoon batter into prepared muffin cups. cover and let rest for 10 minutes. baking soda. In another bowl. mix together brown sugar. Bake in preheated oven for 18 to 20 minutes. 2 tablespoons flour and cinnamon. softened • 1/4 cup butter. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. room temperature • 1/3 cup margarine. Lightly grease 10 muffin cups. After the dough has doubled in size turn it out onto a lightly floured surface. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. 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. sugar.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). baking powder and salt. Select dough cycle. or line with muffin papers. 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. beat together bananas. until a toothpick inserted into center of a muffin comes out clean. Sprinkle topping over muffins. Place rolls in a lightly greased 9x13 inch baking pan. egg and melted butter. Stir the banana mixture into the flour mixture just until moistened. mix together 1 1/2 cups flour. Roll dough into a 16x21 inch rectangle. In a small bowl. press Start. combine brown sugar and cinnamon. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs.
Set aside. move them to the sides of the pan and form an empty circle in the middle for your tofu. then add your drained. Sauté this for another couple of minutes. Stir Fry: Sauté onion and green pepper in oil.com/products/censura. Heat on Med until thick and bubbly.doubled. Spread frosting on warm rolls before serving. about 30 minutes. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. beat together cream cheese. When they are good and soft. You can add some turmeric for color if you like. Meanwhile. use extra firm). An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. Add water and mix thoroughly. crumbled tofu (don't use silken. Bake rolls in preheated oven until golden brown.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . When it looks like you could eat it. While rolls are baking. about 15 minutes. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. preheat oven to 400 degrees F (200 degrees C). Add more oil to the middle of the pan. vanilla extract and salt. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. confectioners' sugar. Remove from heat and add mustard and margarine. mix in the peppers and onion and keep frying. When it starts to get golden. 1/4 cup butter.
and close it up as best as you can w/ the torn top shell. To make sauce. Add slowly either cornstarch or flour till slightly thickened. Add onion. Place a tortilla in pan and cover in enchilada sauce. cilantro and salsa to sauce. beans. Remove from heat and add mustard and margarine. then add spinach on top. cumin. Cook in microwave or oven till about 3/4 cooked. olives. till crust is brown and delicious cheese and juice oozes out. Cheesy Bean and Cheese Enchiladas 1/2c flour 1/2c nutritional yeast 1 teaspoon salt 1 teaspoon garlic powder 2 cup water 1 teaspoon mustard 4 tablespoon margarine 10 tortillas 2 small cans enchilada sauce 3 cans beans (white kidney. Add rest of cheese on top of that. pinto. chopped 1/4 cup chopped cilantro. black). zucchini. Meanwhile. or just about anything. and lower heat. cook chopped veggies (NOT spinach. drained 2 medium onions. Bake at 400 for about 45 min. Spoon in veggies and sauce. chopped 1 can olives. tarragon. just keep it till later). salt and garlic powder. Add water and mix thoroughly. Thaw pie shell and take 1/2 out of the tin. add spices. Roll and push to one . Spoon in filling. Add cooked veggies and coat them w/sauce. layer 1/2 cheese on bottom of lower crust. nutritional yeast. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Meanwhile. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. mushrooms. heat broth in large kettle. or whatever you like. combine flour. Set aside 1/2 cup of cheese sauce in separate container. Mix it up. 1/2 cup salsa (optional) In medium-large saucepan.A variety of veggies such as green beans. You can add dairy free milk and use veggie bouillon cubes. Heat on medium heat until bubbling and thick.
top with spaghetti sauce. nutritional yeast at this step.. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. 30-45 minutes. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. spread carrot mixture over top. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. stir well.end of pan. set aside. herbed tofu 8 oz. and lemon juice. Add parsley and garlic. Add herbed tofu. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Stir in nutmeg (possibly you could add some about 1/4 C. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. vegan cream cheese. at 375 degrees. Add carrots and veggie broth. place over medium-high heat until hot. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. sauté for 1 minute. vegan cream cheese 2 Tbsp. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. simmer uncovered for 5 min. Bake at 350 until brown. sliced .. Continue until all tortillas filled. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.. just to make it a little bit more cheesy!). Add olive oil to a large skillet. Remove from heat. Usually lasagna takes about 45 minutes to cook thoroughly. until it is thoroughly heated. Uncover and bake an additional 20-30 min. Place 3 lasagna noodles in bottom of 11x7 baking dish.. use your own judgment. Cover and bake 15 min. repeat process until all noodles are used up. keep warm.
Add the onion and sauté over low heat until lightly browned. Bake for 35 minutes. pink. Pour the mixture into a lightly oiled. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . 1 1/2-quart baking casserole. or black beans. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. remove pan from heat.• 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. be careful not to burn. Allow pan to cool. 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. covered. about 20 minutes. TORTILLA CASSEROLE One 16-ounce can pinto. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. In a mixing bowl. Stir together thoroughly. Cook over medium-high heat and bring to a boil. Just as the garlic begins to turn brown. or until the top is golden brown and bubbly. Remove from heat and stir in basil. preferably organic • 1 to 2 fresh jalapeño peppers. water. wine. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. salt and sugar. combine the onion with the rice and all the remaining ingredients. Reduce heat to low and simmer. and add tomatoes. seeded and minced. Heat the oil in a small skillet.
When the noodles are done. Simmer gently until the sauce has thickened. Add the mushrooms and continue to sauté until the mushrooms are wilted. Slowly pour into the saucepan. stirring constantly. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Add the noodles and cook until just tender. or until the cheese is bubbly. spelt. finely diced • 2 to 3 scallions. then cut into squares to serve.) • 1 tablespoon light olive oil • 3 medium celery stalks. and then return them to the pot. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. drain them. Pour in the sauce. thawed 2 scallions. Combine the first 7 ingredients in a mixing bowl. Lightly oil a wide. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. according to package directions. Bake the casserole for 12 to 15 minutes. heat the margarine or oil in a medium-sized saucepan. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. etc. Repeat the layers. Let stand for a minute or two. then remove from the heat. Mix thoroughly. half of the bean mixture. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. 2-quart casserole dish and layer as follows: 4 tortillas. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Add the celery dice and sauté over medium heat for 3 to 4 minutes. cheddar. In the meantime. Bring water to a boil in a large pot. half of the cheese.2 cups frozen corn kernels. and then add the baked tofu and . overlapping one another. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer.
scallions and season to taste with salt and pepper. warm the refried beans in a saucepan with a little water to loosen. and then cut into squares to serve. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. burrito.or soft taco-size. black or green • Fresh mozzarella balls or very fresh tofu. Place everything on the table. Bake for 30 to 35 minutes. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. TORTILLA FIESTA • Flour tortillas. large shallow casserole dish. Allow to cool for 5 minutes. black olives. cooked with a vegetable bouillon cube. diced and sprinkled with vinaigrette . or until the top is golden brown and beginning to get crusty. Top generously with wheat germ. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. drained • Cured olives. soy yogurt. 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. warmed or taco shells. Cook some quick brown rice according to package directions. Transfer the mixture to an oiled.
thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. drain it and return it to the pot. green part only. Scoop out the inside of each potato half. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Pass around the Parmesan cheese for topping the pasta. the diced tomatoes). and serve. • 4 large baking potatoes • 1/4 cup organic dairy. soy. MUSHROOM-STUFFED POTATOES. prepare a platter or two of antipasto and slice the bread. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Heat as needed in the microwave or in a preheated 400-degree oven. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. about 1/4 inch thick all around. When cool enough to handle. or rice cream cheese .• 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. leaving a sturdy shell. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Stuff the mixture back into the potato shells. While bringing a large pot of water to a boil and cooking the pasta. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. Add the remaining ingredients and stir well to combine. Warm up as needed. When the pasta is done. cut each in half lengthwise. Stir in the pasta sauce (and if you've used dry pasta.
Scoop out the inside of each potato half. leaving a sturdy shell. leaving a sturdy shell. or rice milk • 2 cups finely chopped broccoli florets. Stir in the cream cheese. stirring occasionally. and serve. about 1/4 inch thick all around. about 1/4 inch thick all around. Combine the mushroom mixture. Add the remaining ingredients and stir well to combine. When cool enough to handle. Season with salt and pepper and stir well to combine. When cool enough to handle. cover. Heat as needed in the microwave or in a preheated 400-degree oven. and serve. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. cut each in half lengthwise. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. cut each in half lengthwise. with the mashed potato in the mixing bowl. Add the onion and sauté over medium heat until golden. chopped • 8 ounces white or cremini mushrooms. Heat as needed in the microwave or in a preheated 400-degree oven. Scoop out the inside of each potato half.• 1 tablespoon light olive oil • 1 large onion. Stuff the mixture back into the potato shells. Stuff the mixture back into the potato shells. liquid and all. and cook until they are done to your liking. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Heat the oil in a medium skillet. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . soy milk. Add the mushrooms.
Remove from the broiler and transfer to a serving container. Broil until the mushrooms begin turning dark and are touched by charred spots. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). remove and discard the stems. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Just before serving. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. slightly overlapping circles. cover the top of the pie with thin banana slices arranged in concentric. or a combination) Preheat broiler (unless using a toaster oven). about 4 to 5 minutes. maple syrup. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Transfer to a small saucepan and add the chocolate chips. cremini. shiitake.• 1 tablespoon honey. until the chocolate chips have melted. or to taste • One 9-inch graham cracker crust • 2 medium bananas. baby bella. any variety (portabello. Combine the first 4 ingredients in a mixing bowl and stir together. Cook over medium-low heat. or until the top of the pudding feels fairly firm to the touch. thinly sliced Preheat the oven to 350 degrees. oyster. then refrigerate for at least an hour. Allow to cool completely. 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 . Stir in the maple syrup. Wipe the mushrooms clean. Combine the mushrooms with the teriyaki mixture and stir together. and stir. Puree the tofu in a food processor or blender until completely smooth. then cut into wedges to serve. Broil in the oven or a toaster oven for 4 minutes. preferably two. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. If using shiitakes.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. or brown rice syrup • 16 ounces fresh organic mushrooms. stirring often.
or until the bottoms are just lightly browned. and salt in a mixing bowl and stir together. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Allow to cool to room temperature or just warm. Stir in the chocolate chips and optional walnuts. and peanut butter in another bowl and whisk together until smooth. Bake for 10 to 12 minutes. sugar.• 1/2 cup natural style peanut butter. 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. baking powder. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. then carefully remove with a spatula to plates to cool. preferably cane juice sweetened • 1/2 cup chopped walnuts. optional Preheat the oven to 350 degrees. Pour into a lightly oiled 9-inch round or square cake pan. Bake for 25 to 30 minutes or until golden on top. optional Preheat the oven to 350 degrees. and a knife inserted into the center comes out with chocolate. Combine the flour. Stir together until the wet and dry ingredients are completely mixed. then use a whisk until the mixture is smooth. then cut into squares or wedges to serve. Make a well in the center of the dry ingredients and add the applesauce and oil. Stir in the chocolate chips and optional peanuts. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Let stand for a minute or two. . Combine the applesauce. 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. but no batter. rice milk. Pour into the flour mixture and stir together until fairly well blended.
the more water you use. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Slice six of the asparagus stalks.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. the tougher your crust will be. Cut in the butter and shortening. egg yolk and vinegar. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Remove the tart from the oven. and salt and pepper into the egg mixture. mushrooms. Pour the filling into the crust. mixing quickly and lightly with a pastry knife. Bake it in a preheated 350°F oven for 10 minutes. Pat the dough into a 10 or 11-inch removable-bottom tart pan. or until it's set. Filling: In a medium-sized bowl. and cool to lukewarm before removing the bottom. adding an additional tablespoon of water only if necessary. Stir the sliced asparagus. then stir in the cheese. into 3/4-inch pieces. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. combine the flour and salt. and add the water. and let cool. Baked Ravioli . 12 servings. a mixer or your fingers until the mixture is crumbly. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Yield 1 tart. Mix until the dough just holds together. Bake the tart in a preheated 350°F oven for about 30 minutes. or to taste Crust: In a medium sized bowl. on the diagonal. Make a well in the center of the pastry. beat together the eggs and milk. oregano and thyme. Prick it all over with a fork. Remove it from the oven.
hot and golden. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. can Italian peeled tomatoes • 1 tsp. Chop eggplant. celery onion and carrot. package of frozen ravioli • 8 oz. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. pepper and garlic together. salt • 13 oz. Lower the flame and simmer for 20 minutes. The cheese should be bubbly. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. Slightly undercook them. cheese. sugar and salt in to the saucepan with the vegetables. Cover and cook for 10 minutes. Bring to a boil. parsley. eggplant. Fry each piece in oil until brown . Place tomatoes in a blender and puree. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. celery carrot and onion. Cook the ravioli as described on the package. Place the cooked ravioli in the pan and top with the rest of the sauce.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. In a baking pan place in some of the tomato sauce to cover the bottom. Serve with a crisp salad. until tender. In a large saucepan over a medium heat stir place in the olive oil. whole mozzarella cheese-2 cups shredded. sugar • 1/2 tsp. Add the tomatoes.
Cover and cook over low heat about 15 minutes. Take remaining 1/4 cup cream and toss with pasta. about 2 min. Keep going till run out. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Add eggplant. Cover and cook for 10 minutes. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. or until eggplant is tender but not too soft. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. crushed and minced • 1 large onion. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Add peppers. and herbs. about 6 to 7 minutes. Add tomatoes. or 2 cans (14. mix well. stir until coated with oil. shallots and tomatoes to pan and cook until reduced to 1/2 cup. zucchini. stirring often. until softened. After you layer them coat them with sauce and sprinkle with mozzarella (lots). . Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. heat olive oil over medium heat. quartered and thinly sliced • 1 small eggplant. Add 3/4 cup of the cream and boil until slightly thickened. Add garlic and onions and cook. minced • 1 Plum tomatoes. coarsely chopped • 4 large tomatoes. stirring occasionally to keep vegetables from sticking.5 ounces each) diced tomatoes • 3 to 4 small zucchini.on both sides. cubed • 2 green bell peppers. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. coarsely chopped. about 8-10 min. stir to combine.
cottage cheese 4 eggs 6 tbsp. etc. Let it cool. Let it cool down. Season the tomatoes for taste (salt.Rigatoni With Tomatoes. Cut each tomato in fours. frozen chopped spinach 1/2 lb. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Bake tomatoes for 45 minutes until wrinkled & shrunken. flour 1/2 tsp salt 1/2 tsp. pepper. pkg. Mozzarella. crumbles 1 pt. Combine oil & lemon juice (for salad dressing. pepper 2 tsp. Boil pasta until al dente. butter Preheat oven to 350 degrees. Feta Cheese. . 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. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. 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.) Place tomatoes on baking tray. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z.
flour and eggs. etc. Drain. In medium bowl combine all filling ingredients and mix well. about 10-15 minutes. Meanwhile. Then combine the two mixtures into one bowl and stir well. rinse with cold water and let drain.In another bowl mix together salt. Bake an additional 5-8 min or until cheese is melted. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Bake the pie for one hour. Make sure you spread it evenly. marjoram. Pour remaining sauce over manicotti. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Fill each manicotti with mixture. Let the pie cool for a few minutes. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Serve with Italian bread or garlic bread sticks . heat oven to 400. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. To tell if it is done. Grill or broil until colour shows on vegetables. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Let sit for one half hour. pepper. sprinkle evenly with cheese. Grease a 9" square baking pan with the butter and pour the mixture into the pan.) • 2 tsp garlic. Place filled manicotti over sauce. If it comes out clean. the pie is ready. 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. Thread onto metal or soaked bamboo skewers. Uncover. stick a knife or toothpick into the center of the pie. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings.
chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. bell pepper. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. celery. and mushrooms. 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. water chestnuts. lightly coated with non-stick cooking spray. until vegetables are crisp-tender. thin strips . water chestnuts. chopped • 1 red bell pepper. combine ingredients. stirring frequently. grated • 1/4 C onion. mix well. shiitake mushroom caps thinly sliced • 1 med. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. Pour about 1/2 cup batter on hot griddle. Fry 2-3 minutes on each side or until golden brown. chopped • 8 oz. cook onion and garlic in oil for 3 minutes. about 5 minutes. bok choy. red bell pepper cut in short. or until they begin to soften. Add soy sauce. vegetable stock. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. Serve over rice. Continue cooking. sliced diagonally • 2 c baby bok choy. mustard. peeled & grated • 1 medium carrot.
lightly beaten 1 carrot. Stir in the rice and stir-fry 1 minute.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Sprinkle with peanutes or cashews. Add ginger and garlic. Stir until the eggs are firm but moist. about 5 minutes. tossing well. celery. and vinegar. Add the carrots. heat oil in large deep skillet or wok over medium heat. Pour in the sauce and cook until the rice is heated through. Drain and rinse in cold water. and peas. cook 3 minutes. 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. stirring occasionally. Place a wok over medium-high heat. Drain noodles. Transfer the eggs from the skillet to a small bowl and break them into small curds. red pepper. cook 1 minute. 3 to 5 minutes. if desired. Bring 1 quart of water to a boil in a small saucepan. . Add sesame oil. Stir-fry 1 minute. When it begins to smoke. When it begins to smoke. add the remaining 1/4 cup of peanut oil and the garlic. Mix to blend well and set aside. Meanwhile. add to skillet with vegetables. Add mushrooms. Drain again and reserve. bell pepper and bok choy. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. simmer until vegetables are crisp-tender. Stir briefly. Place a small skillet over medium heat. Add tamari or soy sauce. Set aside. Add broth and sugar snap peas. 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. stirring frequently. in 1/2" cubes 1 red bell pepper. cook 30 seconds. Add the carrot and boil 1 minute. add 2 tablespoons of peanut oil and the lightly beaten eggs. Serve hot. stirring occasionally.
6 servings Spinach Stuffed Tomatoes 10 oz. 8x8x2 inches. 1/2 cup of the picante sauce and 1/2 cup of the cheese. Spray square baking dish. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. They are done when you can easily stick them with a fork. drained 1/4 tsp chili powder Heat oven to 350 degrees. cook the potatoes in boiling water until tender. After the potatoes are tender. drain them and move the potatoes to a mixing bowl. and rosemary. Do not overcook! While the potatoes are being cooked. Mix rice. crumbled feta cheese • 1 sweet red bell pepper. 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. Sprinkle with remaining 1/2 cup cheese and the chili powder. Mix beans and remaining 1 cup picante sauce. with nonstick cooking spray. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. leaving the skins on. Next. Let stand 5 minutes before serving. let the salad stand for at least thirty minutes before serving. This dish will keep well in the fridge for up to a week. After all of the ingredients have been thoroughly (yet gently!) mixed.Potato Salad • 2 lbs med. mix the oil. egg product. pkg. seeded • 1/2 c chopped green onions • 1/2 c black olives. vinegar. spoon over rice mixture. press in bottom of baking dish. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . oregano.
cilantro and sesame seeds in a large bowl. green onion and red pepper. salt & pepper to spinach mixture and blend well. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Serve salad in a large bowl. honey. Toss the cabbage mixture with the vinaigrette. Discard seeds. Preheat oven to 350 degrees. sugar. parmesan. Slice and hollow out centers of tomatoes. Chop pulp finely and add to spinach. Asian pears. Let stand 5 minutes. Put in large bowl. Invert tomatoes shells on paper towels to drain. carrot.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. Asian Slaw • 1 head of Napa Cabbage. soy sauce. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. drain well and squeeze dry. Let stand for 20 minutes. Spoon evenly into tomato shells. Sprinkle with remaining mozzarella and parsley. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . garnish with chopped green onion and toasted sesame seeds. onion. Add 1/2 cup mozzarella cheese. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. In another large bowl mix cabbage. This salad goes well with grilled meats and fish. shredded • 2 Asian pears.
heavy cream. Add parmesan cheese at the end of cook time. 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. and pepper. (The alcohol burns off but makes tomatoes "come alive". Simmer for 2 minutes. prepared according to package directions Melt butter over high heat until bubbly. Add red pepper flakes. Pour into greased 9x13" pan. garlic.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. 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. Rapidly add vodka. then add 1 cup of heavy cream and simmer for one minute. Set off burner and allow cheese to melt into soup. Prepare pasta (shell or tube pasta suggested). Add chopped white part of green onion. salt. Simmer tomatoes with the two cheeses for three minutes. . Bake at 350 degrees 5060 minutes. Cook on low heat for 30 minutes.
quartered and sliced • 2 cans of 15 oz. chopped • 1 tsp. sprinkle parsley flakes in a larger circle around the onions. Vermont Cheddar Pie • 2-3 cups diced. white pepper • Dill weed to taste • 2 pkgs. top with parmesan then cheddar cheeses. Bake at 350 for 1 hour. Garnish pie: make a small circle of 1/4 cup onions in center of pie. press into pie plate as crust. 8 oz. Combine eggs. Carefully put a layer of spinach and crumbled feta cheese into the crust. 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. pour carefully over cheeses. vegetable broth • 2 onions. . salt-free lemon/herb seasoning • 1/2 tsp.Mix completely with the sauce and serve immediately. cream cheese • Chopped fresh chives or edible flowers for garnish. sprinkle paprika in a larger circle around parsley flake circle. Sprinkle with seasoned salt and garlic powder. Zucchini Soup • 4 medium zucchini. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. milk. Combine potatoes and 1/4 cup onions.
mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Blend the cream cheese in blender until smooth. Add season salt and continue to simmer this combined mixture for another hour. except seasoning meat. white rice.In a saucepan. 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. pepper and dill weed to taste. After beans have been cooking for approximately 2 hours. Cook mixture until soft. chopped green onions and rice. Add all other ingredients. Then blend in zucchini mixture. chicken broth. Now add chopped green onions and additional season salt if desired. add zucchini. Garnish with chopped chives or fresh flowers. 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). Add to a large pot and cover beans with water until water is two inches above bean line. onions. Chill over night or until very cold. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. a portion at a time. add remaining liquid. Cook for approximately one more hour. until smooth. then cover and reduce to a low heat and simmer. approximately 20 to 30 minutes. Bring to a rolling boil. or until beans are very soft and a red gravy is produced.
not fat. it loses fat at a slower rate. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure.• 2 tbsp powdered sugar Mix all ingredients together very well. and it may also help keep the body's metabolic rate high during dieting. Dieting alone can cause the body to believe it is being starved. This is just a start for you. . Losing fat safely takes time and patience. There is no quick and easy way to improve body composition. lightly oiled. one should eat less and exercise more. There are many. In response. Athletes should avoid diets that fail to meet these criteria. as a result. Prepare a medium-hot skillet. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. since weight lost through these practices is mostly water and lean muscle tissue. with the calories distributed over all the daily meals including snacks. final mixture will be a little lumpy. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. In other words.200 calories. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. many more recipes out there for vegetarians. A combination of exercise and diet is the best way to lose unwanted body fat. Be creative and use your imagination. it helps the body maintain its useful muscle mass.500. This can negatively affect his physical fitness. it tries to conserve its fat reserves by slowing down its metabolic rate and. Not only does exercise burn calories. This ensures an adequate consumption of necessary vitamins and minerals. women require at least 1. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Athletes must consume a minimum number of calories from all the major food groups.
proper nutrition plays a major role in attaining and maintaining total fitness. bicycling. Aerobic exercise is best for burning fat. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. Aerobic exercise. bicycling. most people would need to run or walk over 50 miles to burn one pound of fat. rowing. running or walking one mile burns about 100 calories. a mixture of both fats and carbohydrates is used. exercise to music. fat.selecting a variety of foods from within . cross-country skiing. will not make up for poor health and exercise habits. such as sprinting or lifting heavy weights. For an average-sized person. Because there are 3. good health. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Good nutrition is not complicated for those who understand these dietary guidelines. athletes should regularly eat a wide variety of foods fro-m the major food groups. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. and mental alertness.Fat can only be burned during exercise if oxygen is used. especially in large amounts. Instead. however. A good diet alone. if any. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. stair climbing.500 calories in one pound of fat. swimming. Exercise alone is not the best way to lose body fat. he needs to run or walk 35 miles if pure fat were being burned. As a result. fat is seldom the only source of energy used during aerobic exercise. Anaerobic activities. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. burn little. which uses lots of oxygen. In addition. walking. crosscountry skiing. is the best type of activity for burning fat. This section gives basic nutritional guidance for enhancing physical performance. Aerobic exercises include jogging. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. To be properly nourished. and rowing. In reality. and jumping rope. swimming. walking. Diet In addition to exercise. examples include jogging.
/lb. You will need still more calories if you are more than moderately active. Similarly. intensities. a 150-pound person would burn 5.85) or about 710 calories in one hour.1 calories per minute (150 lbs. that is. a person running at 6 miles per hour (MPH) will burn 0. while participating in archery. x 0. The blood cholesterol level in most Americans is too high. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. Good dietary habits help reduce the likelihood of developing CAD. Another dietary guideline is to consume enough calories to meet one's energy needs. To estimate the number of calories you use in normal daily activity./min. they should eat three meals a day. x 0. has been associated with high levels of blood cholesterol. 150-pound male will burn 11. a slow. Avoiding an excessive intake of fats is an important fundamental of nutrition. Keeping a daily record of all foods eaten and physical activity done is also helpful. CAD. and durations. multiply your body weight by 13 if you are sedentary.1 calories/ minute) or about 305 calories/hour. Thus. when the number of calories used equals the number of calories consumed. or negative) can be determined. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. A high intake of fats.034 calories/minute/lb./min.079 cal. balanced. For example. = 11. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. the state of energy balance (positive. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types.each group. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. a person will burn 0. A well balanced diet provides all the nutrients needed to keep one healthy. and 15 if moderately active.034 calories per pound per minute. = 5. The result is a rough estimate of the number of calories you need to maintain your present body weight. progressive disease. especially saturated fats and cholesterol./lb. as shown in Figure 6-3. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Weight is maintained as long as the body is in energy balance.85 calories/minute (150 lbs. results from the clogging of blood vessels in the heart. and a typical. 14 if somewhat active.079 cal. as shown in Figure 6-4. By comparing caloric intake with caloric expenditure. . For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance.
Carbohydrates are the primary fuel source for muscles during shortterm. potatoes) are the best sources of energy for active athletes. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Repetitive. Water is an essential nutrient that is critical to optimal physical performance. Individual caloric requirements vary. age. and possibly injury. the chief fuel burned is carbohydrates. We should increase our intake of polyunsaturated fat. whole wheat bread. plain water is the best drink to use to replace the fluid lost as sweat. It plays an important role in maintaining normal body temperature. especially when training in the heat. The body uses fat to help provide energy for extended activities such as a one-hour run. up to 60 minutes before exercising. Athletes often fail to drink enough water. water lost through sweating must be replaced or poor performance. and training sport. Sweat consists primarily of water with small quantities of minerals like sodium. in the form of glycogen (a complex sugar). high-intensity activities. Finally. As a result. It is also important to avoid simple sugars. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. sex. Very intense activities use more carbohydrates. The current national average is 38 percent. Cool. rice. Examples include weight training and the APFT sit-up and push-up events. Concerns for Optimal Physical Performance Carbohydrates. pasta. we should reduce our daily cholesterol intake to 300 milligrams or less. Because foods eaten one to three days before an activity provide part of the fuel for that activity. the contribution from fat gradually increases. depending on body size.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Athletes . such as candy. can result. Initially. because they can lead to low blood sugar levels during exercise. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. In addition. At least 50 percent of the calories in the diet should come from carbohydrates. The evaporation of sweat helps cool the body during exercise. are the primary fuel source for muscles during short-term. it is important to eat foods every day that are rich in complex carbohydrates. 'but as the duration increases. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). but to no more than 10 percent of our total calories. Foods rich in complex carbohydrates (for example. high-intensity activities.
This can improve endurance. can lead to abdominal cramps.8 grams per kilogram of body weight. are helpful under certain circumstances. Cholesterol is a fatlike waxy substance and is produced by the liver. nausea. it is necessary to first understand what cholesterol is. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.should drink water before. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. drinks that exceed levels of 10 percent carbohydrate. these drinks should be used with caution during intense endurance training and other similar activities. and diarrhea. During prolonged periods of exercise (1. The recommended dietary allowance of protein for adults is 0. and after exercise to prevent dehydration and help enhance performance. as do regular soda pops and most fruit juices. if any. who have a high proportion of lean body mass.0 to 1. one's need for protein might be somewhat higher (for example. Therefore.5 grams per kilogram of body weight per day). to the total energy requirement of heavy resistance exercises. too much cholesterol in the body has damaging effects. Protein is believed to contribute little. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. 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. Although cholesterol has purposes and is important to overall health and body function.5+ hours) at intensities over 50 percent of heart rate reserve. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Many people believe that body builders need large quantities of protein to promote better muscle growth. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. these beverages can provide a source of carbohydrate for working muscles. 1. The primary functions of protein are to build and repair body tissue and to form enzymes. . Sports drinks. Weight lifters. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. During intense training. during. On the other hand. During periods of intense aerobic training.
cholesterol cannot be dissolved in the blood. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. When you eat saturated foods such as dairy. HDL is either reused or converts to bile acids and disposed. This is known as "good" cholesterol. Instead. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. High cholesterol can be avoided! With a nutritious diet. This is done simply from reducing cholesterol by 1%. You want to ensure that your levels of this cholesterol remain . produces hormones such as estrogen and testosterone. In fact. The purpose of this ebook is to inform. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. With too much cholesterol in the body. Lipoproteins equip the cholesterol to move around the body. the levels build up and cause damage by clogging your arteries. When the cholesterol level is appropriate.Cholesterol forms every cell within the body. vegetables. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. and produces bile acids which are proven to aid in the digestion of fat. The two main types of lipoproteins are: High Density Lipoproteins (HDL. molecules called lipoproteins carry cholesterol to and from cells. which is another form of fat. educate and provide healthful options. As we progress with "30 days to lower cholesterol" you will learn healthy.) HDL transports cholesterol from cells back to the liver. 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. When cholesterol is at a good level it works to build and repair cells. On the other hand when you eat foods such as fruits. it plays a life-giving role in many functions of the body. alternative ways to manage your cholesterol without having to rely on medications. In fact. though. meat and eggs your cholesterol elevates." As with some fats. This puts you at serious risk for disease such as heart and stroke. there are several different body functions and several different substances that make up our understanding of "cholesterol. and grains you can maintain optimal health as they do not contain cholesterol.
we are setting ourselves up for problems. For some. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. and diabetes mellitus. Eating fast foods and convenience foods results in eating too many fats and salts. since having too low levels of HDL . Due to heart risk factors besides diet. HDL consists of more protein than triglycerides or cholesterol. Low Density Lipoproteins (LDL. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol.even when other cholesterol levels are normal . gender. some people require a very aggressive approach which includes cholesterol lowing medication. other causes of high cholesterol are lifestyle.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. The results on his cholesterol and body health in just 30 days are truly frightening. We will address this issue as we progress in "30 days to lowering cholesterol.high for optimum heart health. consider renting the documentary movie "Supersize Me.may lead to heart problems. To maintain optimum health." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. gender and the heritage of the individual. smoking. Other factors involved in this risk are age. when we speak of having "cholesterol levels" we mean more than one number. HDL aids to ensure protection from the risk of heart attack and/or stroke. and aids to remove LDL from your artery walls. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. family history of heart disease. 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. Obviously. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol." This documentary details the attempts of one man to live on fast foods and little exercise alone. . If you want to see a graphic representation of this. which can raise our bad cholesterol levels. In addition. Understanding the Causes of High Cholesterol Besides diet.
Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Your Arteries and Cholesterol The job of your arteries is to pump blood. Once a woman starts menopause. 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. Just 20 minutes of aerobic exercise. Women generally have a lower level than men from age 50 to 55. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Exercise does not have to be a large time or money commitment. If you have a family history of heart disease and high cholesterol levels.especially bad cholesterol . each day will lower cholesterol. work harder and start earlier in adopting a healthy lifestyle and eating plan. Too much cholesterol in the blood .A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. It is never too late to start on this path. Diet: An important consideration in eating is choosing lower fat. including walking. Age and Gender: Cholesterol levels increase with age. The Dorsal Aorta or the main artery branches out into many smaller arteries. Buy cooking oils that are unsaturated. While there is not much that you can do about your age. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. the cholesterol level starts to increase. High levels of bad cholesterol may even prevent arteries . Use low fat cooking sprays to replace heavy oils whenever possible. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.prevents arteries from working their best.
The main cause behind heart disease is this thickening of the fatty deposits in the arteries. It helps pump the body's blood. This means that if you want to prevent heart disease. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . since cholesterol can actually lead to blockages in your arteries. it is critical then that we keep arteries free of bad cholesterol for optimal health. If this happens often enough you can suffer a heart attack or a stroke. In a healthy person. heart attacks. and strokes.can increase your chances of heart disease or stroke. this system works effectively and the blood can carry oxygen and other essentials throughout the body. No matter what your current health. Arteries are constructed of a tough exterior and a soft. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. The heart relaxes and produces enough force to push the blood through. For this reason. Even having "borderline" cholesterol levels . As the heart beats.from functioning at all.or bad cholesterol levels that are elevated but not considered "very bad" . Your heart becomes starved of required blood. the arteries expand and are filled with blood. Consider: Heart disease is one of the leading killers in North America. Each are made up of epithelial cells. eating a better diet and getting exercise can help keep you healthy. High cholesterol levels fill arteries with thick substances that prevent your body from working well. you need to keep your cholesterol levels in a healthy range. The inner layer is smooth and allows the blood to flow easily. and the main reason behind the blocking of arteries is high levels of bad cholesterol. smooth interior. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. The middle layer is elastic and very strong.
Eating is one of the things that can affect your cholesterol level a great deal. Consume less than 200 milligrams of dietary cholesterol each day. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. you can take steps to regain your health by following a low cholesterol and low fat diet. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. . You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. The effects over all will be immediate. especially if you have very high cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. Sea salt is a better option. In fact. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. if you have elevated levels of high cholesterol. but reducing your intake of all salts is the better choice. As an added benefit. try to lower your saturated fat intake as far as possible. If you have too high cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. If you need assistance seek out a nutritionist or dietician. In fact. Again. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Limit your sodium intake to 2400 milligrams a day. this sort of diet will also make you feel generally healthier and more energetic as well. Receive 25_35% or less of your day's total calories from fat. 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. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Being overweight can contribute to cholesterol and to heart ailments.
sausages. 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. hot dogs. . which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. salad dressing and sauces. which can wreak havoc on your heart health. including select cuts of meat. High cholesterol foods include: Organ meats (this includes liver. bologna. Limit and eat only in moderation if at all: Highly processed foods.Refuse foods made with harmful trans fats such as margarine. salami and fatty red meats All foods that are fried. poultry. • Enjoy foods high in soluble fiber. and especially processed meats such as deli meats. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. You can keep the skin on to seal in the juices so long as you remove the skin before eating. dry beans. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. eggs and nuts each week. These foods include: Oats. rye. fish.
While you do not want to overeat. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. not poached.and have lower cholesterol levels as a whole. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. With vegetables and fruits. you can avoid this in the future simply by eating more fresh fruits and vegetables. white meat. Select fish such as cod that has less saturated fat than even chicken or other meats. Consider all the vegetables you may not have tried yet (please note that this list is not . choose leaner cuts. Even the leanest cuts of meat. Increasing your intake of fresh (not canned. and cuts that have less white "marbleized" texture. those nations that eat more fruits. The white "marble" is fat that can increase your cholesterol. fish. To put it simply. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol.When selecting meat. but some fruits and vegetables have been linked to lowering cholesterol in patients. vegetables. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . You can only eat small portions of animal products before you have to worry about cholesterol content.not to mention the higher rates of obesity . chicken. and grains are healthier . In fact. you do not have to worry as much about eating too many fruits and vegetables. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. As an added bonus. When most of us think of "veggies" we think only of a few. 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.that North Americans face. If you have always felt deprived while following low-fat diets in the past. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. there is no such worry. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.
mung beans. red beans. many which you likely have not tried before. These may include snow peas. runner beans. green peas. chickpeas. from black 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. lima beans to azuki beans. kidney beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.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. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . borlotti beans.complete . not just the seeds. sugar snap peas. there are many delicious brands of peas. green beans. navy beans. and many others) Bean sprouts Lentils Peas (again. broad beans. soy beans.there are too many vegetables to list here .
Mutsu. red potatoes. yellow and red peppers. 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. 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. it is a fungus. Liberty. orange. and others. Mcintosh. not just their size. Kandil Sinap. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. from butternut to acorn to pumpkins and gourds. you will be stunned by the range of lettuces out there. . including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Arlet. Chieftain. Braeburn. Honey Crisp. Empire. Fuji. from the common to the exotic. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Try the following varieties: Akane. 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. Centennial Crab. Blushing Golden. Empress. Gala. some quite rare. There are many types of mushrooms. Mantet.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Jonagold. Cortland.
Virginia Gold. Red Secor. sea grapes. Yataka. Empress Prune_Plum. Chinooks. lingonberries. nannyberries. wineberries. Patricia. Bartlett. Red bananas. huckleberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Unize Plum. cranberries. Canteloupe. crowberries. Honeydew. Stanley Prune_Plum. barberries. Monmorency cherries. Opal. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Cassava. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. and others) Berries (besides the usual strawberries and raspberries. many kinds. Hedelfingers. cloudberries. Starking Delicious Plum. Royal Plum. Lapins. and Sensation Dwarf Peach. bilberries. gooseberries. Reliance. Yellow Transparent. Watermelon. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Baking Bananas. and others) Persimmons Pineapples Plums (including Mt. among others) Pears (including Asian pears. elderberries. Canary. and sweet cherries such as Black Russians. Beirschmidt. Starr. Wilson Juicy. loganberries. boysenberries. Apple Bananas. Red Haven. Dietz. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. there are dewberries.Northern Spy. blueberries. bearberries. Baby Bananas. Red Astrachan. currants. and others) Cherries (from sour cherries. Russet.
Look back over the list of fruits and vegetables . Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Convenience foods.treat it like a checklist of the food adventures you could have with food. convenience. and prepackaged meals. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. every week. Your taste buds and your cholesterol level will thank you for it. 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. salt. Realize that these lists of fruits and vegetables is far from complete .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. . Read about new varieties of fruits and vegetables and try them as well. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Over the next 30 days.it is only a way to get you started in discovering new fruits and vegetables. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Cooking and Cholesterol If you want to lower your cholesterol. of course. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. The fact is. In fact. are notorious for offering poor nutrition and plenty of fat. The secret to low-fat eating is to make eating the right foods as attractive as possible. Print the list and circle all the fruits and vegetables you have not tried. most of us have tried only a small fraction of the fruits and vegetables that are out there. When you have many types of healthy and delicious foods to choose from. avoid all fast-food. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. you will naturally choose foods that are good for you and for your heart. find a variety of fresh fruits and vegetables you have not tried and try them. use this list of fruits and vegetables. If you want to lower your cholesterol over the next 30 days. and sugar. you will want to cook your own meals more often. Make it a mission to buy some fresh fruits and vegetables you have not tried.
use only a pinch of the best sea salt you are able to buy. cut more veggies into a salad. Don't overlook cookbooks that feature Chinese. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. There are many recipe books at your local library . Vegan. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. If you have recipes you cannot part with. Use these to add flavor to your cooking rather than relying on salt. Simply chop up some favorite salad greens (mescalin mix.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Buy some fresh herbs. and Indian recipes. Not only is this healthier for you.This isn't hard to do. Cooking to lower your cholesterol is not very hard. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. 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. tomatoes. Wrap some veggies in a tortilla. you can easily create a salad that is enticing.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Raw food. You can also create a very low fat salad dressing by combining half an avocado with some herbs . switch ingredients to healthier alternatives. and drizzle the salad with olive oil and lemon juice. even if you are lost in the kitchen. If you must use salt.the very freshest you can. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Use good olive oil instead of butter. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. carrots. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. cucumbers. 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. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Choose fresh ingredients . zucchini. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. herbs) and garnish with a few nuts. Japanese.
Fruit Salads: Chopping up some of your favorite fruits. You can make similar meals with rice or even low-fat tofu. Combine until blended. opt for skinless poultry. Many prepared pasta dishes use plenty of salt or cream-based sauces. If you are craving desserts. 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. berries. from fresh pasta or dried pasta to vegetable pastas and rice pastas.and lemon juice. It can also be a great quick breakfast on days when you are in a rush. and other high-fat foods in your salads. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Instead.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. Add your favorite fresh herbs (basil is a good choice) and combine. whole milk products such as chesses. This makes an excellent and very healthy snack. Pastas: There are a number of pastas available. Shred your favorite vegetables or cut them into very small pieces. . but some combination of this recipe can give you a tasty meal with less fat. Instead of fats or mayonnaise on your sandwiches . Simply cook the pasta in a pot. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Experiment with different fruit combinations to find different tastes. Avoid croutons. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. and lemons can make a beautiful and attractive salad that is very low fat. Avoid highly processed deli and sandwich meats. All can be made into delicious and heart-friendly meals in minutes. Add the pasta and toss until the vegetables are the desired consistency. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. use lean and skinless chicken or other poultry. eggs. This can be a very tasty combination and is still quite healthy for you. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. If you do want to add meat to your salad. If you are using apples or other fruits that tend to "brown" in your salad. Sandwiches: Sandwiches are quite easy to make. bacon bits. 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.
However. fat. 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. Also. wafers. calories. cover with lemon juice and possibly herbs and grill or bake until done. At many fish shops. calories.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. try to stave off the craving with fresh fruit. For example. fig and fruit bars. marinating poultry and other meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly way to get plenty of flavor into your cooking without adding fat. and salt that you can. fish. 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. plenty of calories and some fats. Consume fat free. occasionally eating low-fat desserts and snacks such as angel food cake.many are very high in sodium. these products still do often contain sodium. If this does not work. animal or graham crackers. 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. and cholesterol . Choose only lean meats. low-fat yogurt. Jello.simply place the fish on the cedar. you can get planks of cedar that are perfect for baking or grilling fish . you can make these foods even healthier by reducing the amount of fat you use in preparing them. Enjoy white meats. and sugars. so overindulging in these will certainly not allow you to keep your heart healthy. Lean meat dishes: When you have chosen your lean cuts of meat. and hydrogenated fats). polyunsaturated. If you absolutely crave a dessert or snack. skim. though. fruit sherbert. and poultry rather than red meats. take care to read the labels on these snacks and choose the brands with the least sugar. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . puddings made with low-fat milk that make lower-fat alternatives. sodium.
especially if we have followed less than ideal eating and life patterns for some time. If you cannot find fresh produce out of season. try frozen foods that have no sauces or other ingredients added. You learned to like some foods as a child. When you think of a salad. you may nit get the same strong images in your head. because they were not needed. 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. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. It sounds crazy. you likely picture the hamburger you see in advertisements . However. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. Today. Odds are. but you have also learned to associate certain foods with certain ideas and ideals . adopting a very low-fat diet and healthier lifestyle is often challenging. spiced. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. When you picture a hamburger.Choose fresh rather than processed. though. prepared. less than healthy foods have needed advertising. there is a huge market for convenience and "junk" . Face it.a large. Although we may know which foods we should be turning to and which lifestyle changes we need to make.healthy processed foods. pickled or tinned foods. we don't always do what is right. 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 . 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. they were for less-than.even when those foods are processed and contribute directly to higher cholesterol. juicy burger with all the toppings.and likely this has been the doing of advertisers. Traditionally. simply because salads and vegetables are advertised a lot less. most of us have been taught which foods are healthy and low in fat and which are less than good for us.
Advertisers are trying to make their products appealing. though. Take a look at those high-fat and cholesterol-high foods. Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage. but many times these foods are less than great for your cholesterol level. junk foods. much as restaurants do. Often. In too many grocery stores. 2) Make good-for-you foods appealing. . There is no reason why your heart health should suffer because some advertiser is good at their job. sugary foods. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Is it any wonder that restaurant meals . Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate.even those that are fatty and terrible for your cholesterol . Most people see the majority of food advertisements on television. so that customers are more likely to walk away feeling happy and satisfied with their meal. Also avoid radio ads and restaurant advertisements in magazines and newspapers. avoid the television for a while and watch your cravings for fatty foods decrease. and sodas to the amount of space given to the produce section. If this describes you. When you visit your local grocery store. 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.foods. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. and lower your cholesterol over the next 30 days as well. they come in brightly designed packages that grab the eye. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. compare the amount of shelf space given to convenience foods.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals. This is no mistake. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . In fact. they are placed at eye level. After all. Figure out where you see advertisements for foods and then avoid those ads. Odds are. Add some music or candles to your dinner. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Advertisers do an incredible job at making foods attractive.they add ambience to make the meals more attractive and appealing.
4) Use a little negative advertising.when buying food that is good for you. ." This is not likely to make you crave these foods especially since you are always hearing great adjectives . Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. For example. As soon as you are aware that you are craving the foods. If you find that you crave convenience foods. imagine them in the worst possible light . This will make bad-for-your heart foods seem far less attractive. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. Whenever you find yourself craving foods that are high in fat or sodium.as mushy. 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. watch out for negative words. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting.For the next 30 days. Advertising works by staying with you. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. cold. You can use the same technique to make good-for-you low-fat foods seem appealing. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Try to do the same thing as advertisers . try to find ways to make these foods less appealing. 3) Describe foods in a way that makes them appealing to you. fast foods. Ask your friends and family for their dining-out horror stories. and disgusting. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . you will find it much easier to stick to a low-fat diet . and other foods you are trying to avoid during the next 30 days. congealed. recall the times you have had terrible fast food or convenience food meals.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.without feeling cheated or deprived. 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.such as "delicious" and "juicy" described about fatty foods. greasy.
a rice steamer. you are more likely to turn to them when you are feeling hungry. advertisements. or menus from take-out places and restaurants. 2) Make your kitchen a heart-healthy place. For the next 30 days. While you are cleaning out your kitchen. Also get rid of any fliers. you can easily reduce how much fats and sodium goes into each meal. Replace your foods with lowerfat or healthier alternatives. and other temptations around. 3) Eat in.and are less likely to cheat on your new eating plan. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. give it away. That way you are far more likely to reach for low-fat. wok. you should eat in and eat foods you have prepared yourself almost all the time. Invest in parchment paper. healthy foods over the next 30 days . As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. try to find ways to make cooking in your kitchen more appealing. go through your home and get rid of the foods that you should be eliminating or cutting back on.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. Hang up some nice curtains or at least get rid of the clutter. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. you are more likely to cook at home rather than being tempted to eat out. When you make your meals yourself. 2) Give them away to a friend or food bank. 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. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation.and for life! . If your kitchen is an enticing place to cook. fried foods. no-stick cooking ware. You do not have to invest a lot of money for this. but prevent fruit flies. as you work to lower your cholesterol. you are more likely to reach for them when you are hungry. . Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. 4) Get lots of appealing heart-healthy foods into your kitchen. you are far less likely to be tempted by them. If these things are not in your home. If you have a deep-fryer. If you keep cookies. if you can. If you make healthy foods more attractive and visible.
. coffee shops. Find ways to get yourself motivated to eat well for life. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Plus. If you have very high cholesterol. but we often leave eating to chance. 8) Socialize without food.we meet friends at restaurants. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week.listen to music or watch a movie on a portable DVD player as you cook. it can be too daunting to come up with a menu and then cook a meal from scratch. fear is a great motivator. The hard part is staying motivated to keep the diet plan up for weeks. Most of us plan our days and our finances. or in your home rather than in restaurants or cafes that feature rich foods. on hiking trails. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. 9) Get motivated. This is especially a problem since we so often equate social times with eating . 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. child. You will learn many recipes and cooking tips for heart-healthy eating. make it a habit to meet friends at places that don't have food as a major entertainment. After a long day at work. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. Meet friends at the gym. and pubs or we have movie nights that include take-out pizza. Many of us take in excess calories and fats when we eat out with others. and have the opportunity to spend time with others who are concerned about heart health. 7) Get help in the kitchen. 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. For many of us. then find some way to make cooking time more fun .5) Consider taking a heart-healthy cooking class. 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 spouse. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. once you learn to cook healthy and delicious meals. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. This can make heart-healthy eating more difficult. Over the next 30 days. Whether you get help from a roommate. If you can't find someone to help you. Or. so that there is no excuse to turn to convenience food.
sadness boredom. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. If your walk home from work takes you past a favorite restaurant you find hard to resist. 12) Figure out your eating dangers and find ways to overcome them. then you may need to find a different route home. If Tuesday work meetings leave you reaching for cookies in your office desk. 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. simply make sure that most of your plate is taken up by fresh fruits and vegetables. Sometimes. Whether it is general stress. and other low-fat foods are among the most convenient foods out there. 13) Make cholesterol-friendly eating easier. milk products) should be smaller still . and cholesterol in each of your foods is causing you stress. If you can make low-fat alternatives easier to reach for than fast food. and beside each item. The portion size of grain should be smaller and the portion size of animal proteins (meats. fiber. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. Post your list in your planner or other visible place so that you will see it. and other healthy meals easier. list ways you can avoid the situation or at least make better choices when you are faced with it. salads.10) Make heart-healthy food more convenient. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. types of fat. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. this is very simple. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. vegetables. list the times you are more likely to want to eat. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Most of us have specific emotions and events that may make us turn to comfort food. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Keep low-fat yogurt and other low fat foods around for fast snacking. Sound too simple? Not at all. and you will reach for these foods rather than turning to high-fat. sodium. or meetings with your boss. Luckily. fruits. On a paper.no larger than a pack of cards. When you prepare a meal. If counting fat grams." 11) Make heart-healthy food more interesting. high-sodium "fast foods. Make sure that you eat different fruits and vegetables .
This will not make your cravings for less-than-healthy meals go away. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth.do your cooking with the olive oil. full-fat dairy products. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. or give you more energy. There is no one magic pill or powder that you can take that will make you stronger. Nor are supplements a substitute for regular exercise. If you are on a very strict low-cholesterol diet. lower your cholesterol by making sure that reaching for lowfat. If you are considering supplements.each day so that you get a variety. inexpensive. Over the next 30 days. botanicals. skinnier. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. minerals. this simple formula will be a snap to follow and will actually lower your cholesterol. but it will go a long way towards ensuring that you don't give into the cravings. Eating a variety of foods on a regular basis is the most important step toward this goal. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. Supplement product labels must include the words "dietary supplement". or easily digested by all. Supplements include vitamins. and convenience or restaurant meals entirely. egg yolks. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. Use olive oil as your main source of fat and refuse other dressings or sauces . constituents. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. and extracts of these substances. all of which are easily accessible to athletes. amino acids. as well as concentrates. Eliminate foods such as organ meats. Variety is still important because bars and powders are not always low fat. you must weight the purported benefits against the potential risks . Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. but for most people interested in lowering their cholesterol. this may not be enough. metabolites. herbs. There are thousands of supplements on the market. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims.
quality is essential to success here. start by finding a health food store or a vitamin supplier. you can probably find a supplement or several that can address those problems for you. Therefore.(and cost) before deciding to use any product. you are probably still missing out. Information is key. Again. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. First off. 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. If you have heart problems. Quality is very important if you want to see benefits from supplementation. These individuals can also help provide you with the information you need regarding improving your conditions. find a good quality multi vitamin and take that as directed. make sure that you have a reliable source. what do you take? First off. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. It's like always giving your car premium gas and oil to do its job even better! . problems with gaining weight or other conditions. If a product makes claims that sound too good to be true. For example. if you have a need to lose weight. 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. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. But. even if you think that you can do this through the foods that you eat. it sometimes needs additional supplementation to take it to the best level it can be at. How do you know how much to take? That's a trickier question. Don't assume that any information that you find is reliable. Another source for information is the web. look for supplements that can offer weight loss benefits. Giving your body the nutrients that it needs to make it through the day is essential to your well being. While a diet that's full of nutrient rich food should not be replaced. But. find out what type of supplements you can take for your individual needs and problems. First. In addition to this. There are two routes to take. the claims probably are too good to be true.
I can gain 5 kg of muscle in just two weeks using creatine. and pancreas.There are thousands of different supplements on on the market. This phosphate portion bonds to the ADP. the cell can no longer contract. There are several though that are very useful. Creatine is also a very good supplement for gaining muscle mass. The typical male adult processes 2 grams of creatine per day. Some of which perhaps are not particularly useful. the bonds in the ATP molecule are split. ATP. or adenosine triphosphate. arginine. without oxygen. Creatine works by increasing the water volume within your muscle cells. When ATP is depleted within the cell. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. 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. the body must use other methods to replenish ATP. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Creatine is manufactured naturally in the body from the amino acids glycine. Creatine is used for the resynthesis of ATP. There are many different varieties of whey protein. The energy released by breaking this bond powers the contraction of the muscle. When a muscle is required to contract. liver. is the "power" that drives muscular energetics. turning it back to ATP. Creatine is a natural constituent of meat. Creatine phosphate is "split" to yield the phosphate portion of the molecule. This process takes place in the kidneys. yielding ADP (adenosine-diphosphate). Creatine is the most popular and commonly used sports supplement available today. Once CP stores within the cell are depleted. and methionine. while the remaining 60% is stored in form of creatine phosphate (CP). The fastest method. . including both elite athletes and untrained individuals. Another important supplement is whey protein. is through CP. There are several methods by which the body rebuilds ATP. For the majority of the population. mainly found in red meat. but you will be able to find a high quality supply at your local health food store or if you look on eBay. and replaces that amount through dietary intake and fabrication within the body. I have been using multivitamin supplements and vitamin B supplements for 20 years. Approximately 40% of the body's creatine stores are free creatine (Cr).
3 = 27 grams of creatine per day After the loading phase. In other words. 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. allowing further capacity to regenerate ATP. In the "loading phase" which is where you begin adding creatine to your diet.7 grams in the maintenance phase. the formula would look like this: 1 lb divided by 2.3 grams of creatine per kilogram of body weight. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. Glutamine . this could get confusing! Not really.Supplementation with creatine increases Cr and CP within the muscle. 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. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. your weight is multiplied by . After that.03. Creatine is safe for most everyone to take with the exception of people with renal issues. though. you must use your creatine regularly instead of sporadically for it to be effective. the dosage is 20 grams a day for five to seven days. Follow along closely. It can also delay fatigue during repeated workouts.2 kg multiplied by . Essentially. it's recommended that you stick to 5 grams per day. 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. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. However. therefore the body will quickly move to other methods of replenishing ATP. 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. There are two way to decide what dosage of creatine you should take. so you would require 2. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. So if you weight 200 pounds. Creatine is also thought to increase the body's aerobic abilities. Experts say in the "loading phase". you should be consuming . Many people like to take their creatine in a shake as it most often comes in the form of powder.
Two to three grams has been found to help symptoms of queasiness. Research shows levels of supplementation from 2 to 40 grams daily. it can result in muscle loss. but if you really want to grow your body mass. Under normal conditions. Protein The importance of protein to a body builder is a no-brainer. Many people are choosing to supplement daily due to the long growing list of benefits. glutamine reserves are depleted and must be replenished through supplementation. and speed up growth hormone production. increasing protein through weight gainers or protein powders is necessary. liver. If you have too little glutamine in your system. promote healing. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. If you want to build a ripped body. brain. our body can produce more than enough. Again. Protein is what makes up and maintains most of the stuff in our bodies. you'll need both creatine and glutamine alike. You have to have a positive nitrogen balance in order to gain muscle mass. during times of stress. Much of your protein will come from your diet.Another popular supplement among body builders is glutamine. Over 60% of our amino acids come in the form of glutamine. and stomach tissues. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Of course. repairs and builds muscle and can induce levels of growth hormone found in the body. This two to three gram dosage used post workout builds protein. However. It is the single most important nutrient in a body building regimen. Protein has been shown to have the best effects on the body when combined with carbohydrates.5 to 7 grams of glutamine daily which is found in animal and plant proteins. . This includes stress that the body is under during periods of exercise. so you'll want to take it with milk or in a shake. The typical American diet provides 3. it usually comes in powder form. prevent sore muscles. Sixty percent of glutamine is found in the skeletal muscles. Glutamine is also thought to prevent sickness. The remainder is in the lung. Glutamine is a nonessential amino acid that is produced naturally by the body.
which in turn leads to increased blood flow. Combine the powder with some eggs. the best time to take your protein supplement is post-workout. low-fat milk. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. especially on a diet. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. Nitric oxide promotes extended ability to life weights. and should be taken in the manufacturer's recommended dosage. So whey is the best protein. delivery of nutrients to skeletal muscle and a reduction in blood pressure. sparing hard-earned muscle protein and glutamine stores within the body. oxygen transport. It often comes in pill form. and increases strength along with stamina. You can also add in some fruit for flavor. Nitric oxide also comes in powder form as well.The best type of protein supplement on the market is whey protein because it is the highest yield. 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. and will dissipate shortly after you complete your workout. . a key molecule manufactured by the body. If not. Many body builders take nitric oxide for a variety of reasons. Unfortunately this pump is only temporary. when a muscle contracts and blood vessels dilate. it's good to combine your protein with some form of carbohydrate for maximum results. As we said before. Its unfortunate high cost however makes me advise you to use it sparingly. and olive oil. Whey is the best investment because of its capacity as a postworkout recovery supplement. As with creatine. so you can take it in a shake just like with other powdered supplements. speeds recovery. ice cream. which is the muscle pump we are familiar with. Nitric Oxide. The release of nitric oxide creates surges of blood flow. Whey protein is the only choice when on a diet however. causes vasodilation (an expansion of the internal diameter of blood vessels). Nitric Oxide is present for a brief moment. It also signals muscle growth. When on low-carb diets whey can function as an alternate source of energy. It also supplies the most amino acids that bodybuilders use.
Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. steroids have some serious health implications when taken for reasons other than therapeutic.There are many other supplements. Using the supplements mentioned you'll see some results quickly. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Ginko is great for circulation. They can cause serious liver damage and even lead to liver failure. and other serious diseases. a decrease in libido. However. which is known as stacking . They help the body fight the ill effects of these diseases and promote healing. Steroids increase testosterone production which can lead to overly aggressive behavior. 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. But those are the only ones I prefer to take apart from ginko biloba. . especially if you use them together synergistically. Steroids do have some advantages. 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. you can take. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. so it's good for your brain. They also enhance performance making a person stronger and extending their stamina. All steroids eventually change to estrogen which causes feminization in men. Both of these substances are highly controversial. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. That causes an enlargement of the breasts along with an increase in fatty deposits. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. and low sperm count. general energy and well-being. However. They are used in treating a variety of health problems including AIDS. complexion. and in many places. but they are used by body builders all over the world. they are illegal. cancer.
Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. You can get huge. perhaps it's better to cut down on the workouts and allow for your body to recuperate. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. At these times a good sauna. but more and more women are getting interested in it as well. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. it still takes time. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. . RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. They can be dangerous. MENTAL TRAINING Mind Fitness. A Healthy Emotional Life As you can assume. 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. a massage or soak in a hot pool will reduce the feelings of fatigue.Growth hormones stimulate the elements in the body that make muscles grow. but many body builders take them to basically tell their muscles to get bigger. Following is a list of recuperation techniques and a description of them. It controls the way that you perform each action. as well. though. your mind is a powerful tool and it helps you through each step of your day. They can make you bigger quicker. They are naturally produced by the body. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. You will still need to take time to rest though. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. Even using various methods to help your body recover. Body building has long been thought of as a man's sport.
A Healthy Brain With the onset of Alzheimer's happening to more and more people. performing mental tasks and you need to be able to conquer problems effectively. 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.Yet. The mind's health is quite an important aspect and. should something emotionally troubling happen to you. There are many various ways that you can improve your emotional state by learning how . Emotional health is an important battle that everyone must strive to improve. there are many ways that your mind's fitness may not be the right level that it should be. 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. What's Healthy? For your mind to be in a healthy state. you need to exercise your mind. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. There are many different ways that this can happen. challenged and attentive is essential to your well being and this fight. for many people living in today's hectic lifestyle. When you are emotionally or mentally unfit. including the simple fact that you may have to battle illnesses more often and with greater intensity. you need to be able to effectively deal with it and then to move on. First. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. such as a death or deception. For this particular battle. you need to be fully capable of thinking clearly. the importance of having a healthy brain is very evident. In addition. your body's health is directly related. several key things must play a role. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. plays a significant role in the quality of life and the longevity that you have in your life. believe it or not. For example. it's anything but easy to make it through the day without dealing with some type of stress or pressure. While life affects each one of us. Keeping your mind active. there is evidence that says that you can actually push off the onset by some time if you do the right things. In fact. Although you may be wondering just how you can control your minds fitness.
and you. Not only does it pull you down through causing large amounts of emotional trauma. Sometimes it may be important to remove the stressors from your life. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. the right social activity is one way to improve your emotional health. . While you can't take away everything in your life that causes stress. It can help you to tackle even challenging tasks with more ease and with success. 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. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. After all. This is a personal decision. learning to effectively manage stress is important. you do all that you need to do and there's nothing limiting you. mental turmoil and even times when they are so stressed that they can not function properly. you may think that you have nothing to worry about. of course. you can consider them. but it also causes all types of physical problems for those struggling with it. During these times. most people go through stages of depression. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. it can often play a role in the way that you see your life as well as in your emotional state of mind.to react to critical situations. While there isn't always a need to be religious or spiritual. But. Believe it or not. Indeed. but that's not a common occurrence. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. mentally unstable and unfit. too. Spiritual well being is a critical factor in maintaining your health. It can lead to various health issues physically. Where Are You Now? When it comes to determining how mentally fit you are. too. For those that do believe in a Higher Power. Those that are spiritually fit.
Do you feel anxiety. then you should be considering the vast number of mind fitness needs you may have. this is one of the prime reasons that they are overweight or unhealthy in their diets. For example. 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. 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. 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. stress and angry often? What does it feel like and how intense does it get? 5. To determine where you stand in mind fitness. Do you have physical pain that is not the result of an injury? This could be stress related! 2. consider this scenario that happens over the span of time. .Yes. 1. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. While food never used to be so readily available. Do you hate the life that you are leading. or are eating whenever you feel like it. although you may not realize it. While you may not want to do this. For many millions of people. it hurts to hear but just like your body goes through illness. If you have trouble sleep. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Yet this is a dangerous situation. too. Emotional eating is eating when things go bad. Do you struggle to make the goals that you set for yourself? 4. 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. Improving the fitness of your mind not only improves your daily life but increases your longevity. your mind can be struggling at the same time. ask yourself these questions. Be honest. It's easy to go to the food to get the satisfaction that you need. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. now. For the most part.
. Emotional eating is one of the hardest cycles to break. You decide you need a big. . fatty lunch. You become upset at yourself. You then find yourself dealing with pressure from the boss. you hate your job so much that the only thing that makes it feel better is eating something bad for you. you almost purposely make the situation worse by eating bad.. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. A health self esteem is one that's confident but not overly macho. You aren't any good. Now. and you'll see differences in the way that you feel and the way that you see the world. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. You should be able to feel confident in the decisions that you make and in the way that your life is moving. you are not fitting well into your clothing. In just a bit we'll talk about some of the ways that you can have good mind fitness. you didn't do the job right. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. 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. 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. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. your self esteem drops. though. is to recognize that there is a connection between the way that you feel and the way that you eat. You can't make the right decisions. the pounds are creeping onto your hips. you find yourself in even more problems. In fact. You are a failure.You begin by getting stressed at work. As your self esteem drops. which includes emotional eating. 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. Soon. Just look at you. Soon.these are all things that people end up saying to themselves when they are emotionally depleted. The first step in fighting the way that food makes you feel. it's also one of the worst things you can do for both your physical and your mental health state.. yet if left intact. Incorporate as many of these things into your life as you can.
If you are married. how can you build a social network of people that you can rely on? Make time for those that you already have. whatever way is fun to you. In addition. that relationship alone will be one that you have to work on. working through them and then letting them go. If your boss says that the job wasn't good enough. Although challenging. Commit to going out and having fun. its fun to have people around too! But.Accept those. Build A Social Network A social network is a very important to your well being. take care of the way that they look and those that do things for themselves are the most confident people out there. Don't assume that they will always be there when you need them. at least one time per week. Getting away or even just finding time to play a board game is essential. Those that dress well. In part of that comes the fact that if you want to have family and friends you . Don't take friends for granted because they won't be there when you need them the most. you need to be able to say. ask what you could have improved on for next time. That means taking on the challenges that come up between people. Relationships take time and work. both physically and mentally. Getting down on yourself because someone doesn't like the job you did isn't okay. 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. You should always strive for a lifestyle that's positive with those in your family and your friends. Then. This allows your mind to repair damage and it allows you to improve your network of friends. Learn to take criticism positively. Let's face. learn how to accept compliments and to take criticism. 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. Those that have people around them to support them do well in many more aspects of their lives. "Hey. Just putting on a beautiful outfit can make you feel good about yourself. 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. even when you don't pay attention to them otherwise. work on improving them if you can and then do the best job that you can overall.
or some other thing that really brings you happiness is necessary to have. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Learning new things keeps the mind active and that means health. always keep yourself learning. allowing you to fend off Alzheimer's and other conditions like it. find an outlet.need to be a friend. You should also use challenges to help power you through your day and your life. use your brain power! You don't have to do any type of exercise with your brain physically of course. . Asking questions. but mentally you do! For starters. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. 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. For starters. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. it is important for you to find solutions to those problems. Stress affects your ability to function properly. You'll feel good about life and your social network. but you have to do it! Stress is one of the largest problems in health today. too. now you have it! You know what to do to make your lifestyle improved through these changes. A hobby. To help remedy stress. by relieving stress. getting the answers and working at it helps to improve the brain's function. It hinders you throughout your life by causing unhealthy living situations. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. physical risks and puts your entire well being at risk for emotional breakdown. a physical activity. 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. If the situations that you are in provide you with high levels of stress. You need to find something that you love to do. Your Overall Mental Fitness Plan So. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Managing Stress Its not easy job. there are many things that you can do.
learn something new. but feeling good about yourself is a must for overall health. 3. Improve your brain's fitness by challenging it through new adventures. . mental and emotional benefits right away. Improve your social network to reduce stress and to improve your quality of life. It will cause cancer eventually in your lungs. Lifestyle Fitness. Unlike the other chapters. smoking will eat away at your lungs and will cause cancer. You Are What You Do. Do things that are enjoyable to you. Smoking. 5. this one will be structured a bit different. Improve your stress levels and see physical. You probably already know the risks of what these things can do to your life. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. 2. is a problem for your health and your ability to make it through the life you have.1. Drinking And Drugs Each of those three things. Although each of these other elements that we've already talked about is very important parts of your lifestyle. There are no ifs about it. and physical fitness increases. Keep your self esteem positive. they are not everything. Each decision you make throughout the course of the day plays a role in your 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. 4. smoking. Improve them. If you can't think of anything. Working on this is hard. drinking and drugs. It also helps to make it through difficult times when you have someone by your side. For example. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Make changes like these today and see results today. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Too Your lifestyle is the way that you live your life. continuous learning and through challenges of all types. but you may not realize the extent at which it takes to improve them.
Some damage can be fixed through healing over time. you destroy your body slowly and methodically. even if it is one of the hardest things you will have to do. but the . you need to remove these problems from it. Those that don't get enough sleep are not capable of performing at their best physical or mental level. If you are facing problems with insomnia or are struggling to get to sleep. They aren't able to improve the level at which they can function and they make bad mistakes. This can only happen if you stop soon enough. It's a time to restart. It's the time that your body heals from the exertions of the day. Why is sleep so important ? There are actually several reasons. Drinking and drugs are just as bad. find a method to stop smoking and do it. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer.But. your stress levels DO go down and you can feel better about the life you are living. then you aren't getting the right amount of sleep for health. smoking is something that you can stop. To improve your fitness. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. talk to your doctor about it. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. You need this time for your mind to. You will find that your health increases. To improve your lifestyle and to extend your life. It's the way that your mind works through problems. When you quit early enough. Your lifestyle fitness requires that you get quality sleep each night. others can't. Smoking and drugs are simply a no no. your energy increases. You kill brain cells. though. physical ailments hinder you more when you don't get enough sleep. For one. sleep is the body's time to relax and to recoup what it's done all day. Sleep Do you sleep ? No. refresh and give yourself the best chance at improving tomorrow. you put your life at risk and you destroy the organs in your body. Stress hurts more.Rest is one of the most overlooked parts of an exercise regimen. There may be an underlying medical condition that could be causing it. your body can repair the damage that you have done to your lungs.
Lack of sleep can have an intoxicating effect on your body. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. • Get at least eight hours of quality sleep per night. your body is doing exactly what you have been asking it to do during your workouts . being awake for 24 hours has the same physical effect as a blood alcohol content of 0. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Try having some white noise in the room like a fan running.reality is it is actually a quite important principle. For starters. but you'll have to use the bathroom more often as well which will disturb your sleep. Body temperature has a huge effect on our ability to fall asleep. it can distract from your ability to fall asleep. • Try having a light snack before bedtime. Make sure this snack is light. your lack of muscular coordination places you at a much higher risk for injury. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal.096. According to the Journal of Applied Sports Science. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. . Muscle adaptation and growth often occurs at night. you start to feel sleepy. • Keep your bedroom dark and cool. though. Not only will the caffeine keep you awake. but if you go to bed on an empty stomach. Some people disagree with this theory. Just as you'd never head to the gym after drinking a few beers at your local tavern. especially tea or coffee. you should never work out after not sleeping the night before. If you work up a sweat before trying to sleep. During the suspended state of animation you are in.build muscle. • Establish both a regular sleep cycle as well as a pre-sleep routine. Working out in this state has its obvious downside. You're better off waiting until the next day when your body has been given proper rest. This will help you signal your body that it's time to think about resting. As your body temperature lowers. • Don't drink a lot of fluids before sleep. which is above the legal driving limit in most states.
and even your physical health. • Don't eat before bed. If you are having problems with sleeping. Financial fitness isn't something that we'll stress for too long here. your marriage. there are many ways that you can overcome them. A majority of growth hormones are also released when the body is in the sleep state. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. but the majority of this happens while the body is at rest. Just as sleep will give you more energy. Growth hormones are very important in increasing muscle mass. at least two hours beforehand. You worry about money and end up facing financial hardships that move into your work life. stress causes a wide range of health concerns for your body. This is what makes you grow. but it is something to make part of your overall guide to living a long. Money is one of the largest causes of stress in people every single day. • Don't do stimulating things before bed such as watching television or working on a project. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. your home life. but it really can be. healthy lifestyle. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. . your body's synthesis of protein increases. During a workout. Your body can recover and repair any damage you did during the day while you are at rest. growth hormones are also released. As you know.While your body is sleeping. Just think of the role that money plays in your everyday life. it is also vital in helping your body recover and ultimately grow like you want it to.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
sample workout plans. The Internet is another invaluable resource for body building information.getbig. In researching this book. • www. and ways to prepare yourself for competition. or network with others in social settings.com This is another super website where you can find tips and tricks about how to maximize your workout. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. as well as pictures of people who have made amazing transformations through a body building program.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. Look around you and find what works for you.abcbodybuilding. You will get the most information by joining their website. contest schedules and results. • www. You will find more information than you could have ever hoped for on this website including tips on nutrition. You will find a whole new world opening up around you! .com This site is nothing less than amazing. These are only a few resources you can check out as you begin your body building quest.Nothing can really compare to personal advice and guidance. Ask around when you are in the gym. and it will open you up to all sorts of insights into this great sport. this author depended on several of these websites for information.bodybuilder. where to find supplements. Here are a few you should really check out: • www. but it's free.
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