Encyclopedia of Body Building and Fitness

By Gareth Thomas

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

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

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

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

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

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

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

Here are some questions for you beginners to ask to determine where you stand right now.this is part of the goal setting process. 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. Experinced athletes should also do a realistic self review . The higher this number is. For adults. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. There are several tools that you need to use to determine your health level currently. 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. You need this number to be there. the more prone to health risks you are. this is generally 120 to 139/80 to 89. Its important to do this to more firmy establish and prioritise your fitness goals. You need to begin by understanding that change needs to happen. Ask your doctor where your blood pressure is. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You can find calculators for many of these available to you free of charge on the web. . • 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.

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

Determine that you are healthy enough physically to begin improving through diet and exercise. Calculate your BMI. not at your doctor's office. 3. Ask him for measurements of your blood pressure. and to work on first. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Meet with your doctor to talk about your overall health. Measure your waist. . Get your weight.1. Determine what's important for you to maintain. Stand up straight. 2. Pull up your shirt. Do this at home on a well programmed scale. This will be your indication of your weight loss and health improvement. to improve on. It's going to come down and that will be quite rewarding! 4. Set your goals. Write them down and post them in several locations in your home. Do it the same time and same way every time you weigh yourself. 5. You need this to see just how unhealthy you are currently. 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.

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

but 7-9 hrs is optimal. The longest i went without sleep in the army was 5 days and 4 nights . though. I say hogwash and current medical research says the same. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. They used to tell us alot of bull that 6 hrs is sufficient. Because each plays a role in your overall health. Its simply not true. we'll teach you how to improve your life through easy. Namely alcohol. Throughout each of these aspects. Since your body is likely to be your largest factor impacting your life. smoking or drug use. But giving up serious vices is not easy and you are well advised to get professional medical advice. Sure you can function on less or more. I know your situation. 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. isn't enough if you aren't eating the right foods even if you are losing weight. each aspect is just as important as the next. General Health: First things first. Those with eating disorders can also benefit from physical conditioning. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. When i was in the army they were very keen on sleep deprivation. Most of us need 7-9 hrs sleep everyday. we'll tackle what the healthy standard is. Remember. Losing weight. for example. the goal is to improve your stress level. That means insuring that your overall life is healthy in regards to the life that you lead. .some say they only need 4-6 hrs. Many of you will be fighting with some bad habits. 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 went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. With your mind fitness. and even fun. especially of course if you are too fat. help you to understand where you are and then help you to get to the goals that you have. I normally need 9 if I'm training and eating heavily. GET ENOUGH SLEEP !!! Sleep . With lifestyle fitness. we mean making sure you are emotionally and mentally fit. Emotional stability is critical to overall health.Each of these aspects is very important. it doesn't do much good if you don't eat the right foods. ways. While your body must be maintained as much as possible for health. we will start there.

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

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

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

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

hormones and waste products in the blood such as lactic acid. Anerobics can aid the cardio system and reduce fat. and other activities and still have enough energy left over to handle any emergencies which may arise. diet. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. Aerobics can improve muscle function and growth. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Especially with the training and recuperation.can you do the splits ? Probably not. Your workout routines. The nervous system prevents this from happening (thank heavens). The nervous sytem is quite remarkable. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Diet also has a significant influence over biochemistry. . consider this . The components of physical fitness are as follows: Cardio respiratory endurance .Exercise Physiology Lets cover some basics about physical training. training. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Nothing else. 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. If done in the right way the two are complimentary. After a while you will develop a natural sense for this. By training. Well guess what.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. There is aerobic training which is best for cardio respiratory improvement and fat loss. But its a nerve reflex that prevents you. Components of Fitness Physical fitness is the ability to function effectively in physical work. By balancing your training and recuperation you can optimize your biochemistry. Your body works with a natural cyclic rythym. then there is anerobic which is great for muscle and bone growth and strength. supplimentation and recuperation should all fit in with your optimal body routine. Deeply tied in with all of this are your biocemistry and your nervous system. The three things of most interest to us in biochemistry are nutrients. If you can do it with one.

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

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

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

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

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

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

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

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

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

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

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

etc. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. Thus. By modifying their THRs in this manner while swimming. cycling. one's THR should be lower than while doing the other forms of aerobic exercise. and do pool-side kicking for an excellent aerobic workout.. running. if needed. athletes will help to ensure that they are working at the proper intensity.SWIMMING Swimming is a good alternative to running. tread water. in swimming. Body position that enhances the blood's return to the heart. rope jumping. in order to effectively train the cardio vascular system during swimming. he should stop to check his pulse. the heart does not beat as fast as when doing the other types of exercise at the same work rate. walking. It is used to supplement running and develop upper body endurance and limited strength. Partial support of body weight by the water. a athlete should set his THR about 10 bpm lower than while running. After five minutes. The swimmer should start slowly with a restful stroke. adjust the intensity. which minimizes lower body stress in overweight athletes. Together these activities combine walking and running with moderate resistance work for the upper body. CYCLING . For example. Compared with all the other modes of aerobic exercise presented in this manual (e. Non-swimmers can run in waist-to chest-deep water. Some advantages of swimming include the following: Involvement of all the major musclegroups.g. 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.) in swimming alone. For injured athletes. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. This is because. They can also do calisthenics in the water. cross-country skiing.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Upper Body Increase your sets to 3 doing 10 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.12 reps each • Chin ups (get assistance if necessary) . 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.Lower Body and Abs Again. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .Rest Day 4 .

Day 1 . it can still be effective. . but if you need to start out slowly. Here is a sample three day workout. • 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. Chest.Rest If a four day workout plan is too much for you.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 .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. and Abs Do three sets of 12-15 reps each. Keep in mind that you won't get results as quickly with a fewer day workout.Back.

• Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Biceps. but you can choose whatever foods you want to get what you need. This is to make sure that you have enough energy to make it through your entire workout. there is increased blood flow to the muscles. Triceps. your body can take advantage of that extra blood flow and work the muscles more efficiently. you should eat some protein and carbohydrates.Legs and Shoulders Do three sets of 12-15 reps each. By doing this.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . 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. During training. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. . When you consume protein and carbohydrates prior to a workout. Many people opt for a protein shake and a bowl of rice.

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

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

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

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

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

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

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

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

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

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

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

• If you're a beginner. stop immediately and consult your health care provider. breathe normally and deeply with a feeling of relaxing the body. and increases the temperature of the active muscles.Slow joggin-in-place or walking for one to two minutes. assumed slowly and gradually. This causes a gradual increase in the heart rate.• Don't hold your breath. Stop if you feel any pain. • Don't overstretch. as well as passive stretching and/or PNF stretching. not pain. A recommended sequence of warmup activities follows. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. • Hold each stretch with a feeling of lengthening the targeted muscles. Be patient. Type: Use static stretches. blood pressure. Remember. If you do. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . • You should never feel pain in your joints during stretching exercises. allow some time to see results. FITT Factors You should include stretching exercises in all of your workouts. start slow & don't over do it. . it took years to get tight. . • Hold the furthest point of any stretch for a few seconds. circulation. A mild sensation of pulling should be felt in the target area. Frequency: Do flexibility exercises daily. then stretch further and hold that new position for 20-30 seconds. Do them during the cooldown to help maintain flexibility. Athletes should do these for five to seven minutes before vigorous exercise . The following FITT factors apply when developing a flexibility program.

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

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

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

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

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

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

There are certain times in life that foods become prime suspects to leading to health risks. Yet. Here are several key areas to make changes and exactly how you should make them. limiting diet that's going to make your taste buds go permanently bland is up next. instead of eating it every few days make it the reward that you get for a week of good eating. high cholesterol foods that you currently are eating. and therefore you can improve your health overall. For example. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact. That's exactly what you need to strive for here. . here is comes. We've already talked about what foods you need to eat for a healthy diet. One limit to this is when the food itself is detrimental to your health condition. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. if you give it a try you may find that you like these foods better than you do the high fat. The awful. If you are a diabetic. 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. 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. But. If you don't know you should talk to your doctor about this. This section of our book is long for a reason. your diet fitness can threaten your life through disease and even early death. now you need to consider how you will make changes that you can actually live with. remember moderation is the key factor in real diet fitness health. Indeed you may want that slice of apple pie. Food isn't worth the risk of your life. If you can not commit to making changes here. How Can You Improve? Okay.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. Don't fret about the foods you love. 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. You should know what types of foods you can not eat. use it in a different way.

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

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

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

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

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

steak. but if you want to get ripped with your body building program. would need to eat 200 grams of protein every day to put the body in an anabolic state. Saturated fat is bad. and eggs. cooked 5 oz. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. fish. you'll need to eat more protein to counteract this effect. These are the fats that contribute to heart disease and high cholesterol. A 200 pound body builder. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. your body won't grow when it is in a catabolic state. That way. In body building contexts.An anabolic state is when your body has a positive nitrogen balance. even when you are building the perfect body. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. catabolic means muscle loss. Fat combines with glucose for energy in order to spare the breakdown of protein. you'll still need some fats in your diet. Fats Yes. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. Because of the chemical composition of saturated fat. While there are proteins in other foods. Be aware of the amount of protein you are eating and make them work for you instead of against you. The key to fat intake is to stay away from bad fats and only eat the good fat. your protein intake should increase to 1 1/2 times your bodyweight. cooked broccoli 1 c. your body cannot break it down very well. If you are dieting while body building. you'll need the amino acids in protein to work in your body. The general rule is to consume daily the same amount of grams in protein as your body weight. you need to focus on the complete sources rather than those that are incomplete. therefore. When calculating the amount of protein you are eating. concentrate on the complete sources of protein like meat. Ultimately. To compensate.build muscle. milk 2 T. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. Many diets have you cutting back on fat and carbohydrate intake. protein can do what it is supposed to do . . Fats are the main source of energy in the body.

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

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

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

• 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

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

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

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

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

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

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

Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration

Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.

c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?

Food group day ?

Recommended servings

Your diet per

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

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

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

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

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

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

Nutrient: Water (necessary for life) Calories: 0

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

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

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

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

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

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

160 French fries. 2 tbs 170 Cashews. Lower in fat. Each teaspoon supplies an additional 20 calories. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. 1 cup 223 Beer (European). 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1 ounce 150 Grapefruit or orange juice. 12 ozs. (Each teaspoon supplies an additional 45 calories). creamed. 1 ounce package 180 Chocolate candy. 1/4 cup 340 Salted nuts: Peanuts.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 25 nuts 252 Mixed.d. or sugared beverage. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Become aware of how many calories you're consuming.) 840 Coke. soda. 1/2 liter 250 Creamy salad dressing. b. Lower in sugar.especially in snack foods. 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. Weight control . 2 scoops 200 Potato or corn chips.

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. You may be a good athlete now. loneliness. or Everyone in my family is big it's hereditary. This is important if you plan on being successful at losing weight. Forget those old excuses: But I've got a large frame you know.3 oz.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. If you're serious about losing weight. it will be easy to give up these typical excuses. so why lose weight? b. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. or discouragement. beef bologna 237 Lean ham 103 1 oz. Make up your mind to control food instead of letting food control you. but you want to strive to be the best. big bones. 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. or Gosh. Don't be angry that you have to lose weight. Try not to be food centered. c. 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. think of it as something you have chosen to do. . I haven't weighed 180 pounds since I was 15 years old. anger. cream cheese 106 1 oz. Get motivated. or I can still workout OK. Dieting is up to you if you are willing to try.

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

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

a 1/2 cup of natural cheese (Cheddar or Swiss). it does not mean that you should never eat these items. roasting. and is easily attainable. they are referred to as empty calories. Dry Beans. Most fats and sugars are nutrient poor.(apple. vitamins. Oils. however. or 2 ounces of processed cheese (American) is considered a serving size. Like the milk group. and yogurt. minerals. Milk. Top choices are 1% or skim milk. poultry. For this reason. grape. including cheese. Eggs. peach nectar. sour cream. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). frying food in fat (cooking oil) once in a while is all right. and Cheese Group: These dairy products are a great source of protein. and minerals. and yogurt. 2 tablespoons of peanut butter. One cup of milk or yogurt. lentil soup. Sweets add taste and flavor. or grilling. For example. A serving size of cooked fish. Most people are at one extreme or the other by consuming too much or not enough from this group. a 2 1/2 ounce soyburger. peanut butter. fiber. however. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). The milk group. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. or protein. Meat. low-fat cheese. and minerals (fortified by law) especially calcium and riboflavin. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. However. this group can contain large amounts of fat as well. Fats. A better food preparation choice is baking. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. or 1/3 cup of nuts. which can't be made by the body. can also contain a large amount of fat. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. vitamins. Two to three servings from this group are required each day. no vitamins. Poultry. The serving sizes typically consumed greatly exceed the nutritional requirement. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Yogurt. water. . This means that they provide nothing to the body except calories. The recommended number of servings per day for this group is 2-3. and beans. Foods from this group are still an important part of a performance diet. Many no-fat or low-fat dairy products are available. 1 ounce of cheese is about the size of four dice. chicken. Quick and easy choices include canned tuna. a 1/2 cup of cooked dry beans. Fish. so you may not get your daily requirement for the essential nutrients. or prune juice). milk. 1 egg.

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

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

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

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

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

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

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

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

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

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

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

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

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

40 years and involves the shrinking of the skeleton. In severe cases muscle spasms may occur. Calcium is present in a wide range of foods. a component of dietary fiber. This usually results from excessive doses of vitamin D and can be fatal in infants. A number of substances can inhibit the absorption of calcium. In infants and children calcium is retained for new bone growth. nuts and seeds (almonds. However. Bone loss is greatest in women following the menopause. Most flour is fortified with calcium carbonate so cereals can also be a good source. Calcium is also lost during lactation in breast milk. Uronic acid. This is thought to be due to animal protein increasing calcium loss from bones. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. brazil nuts. found in bran. oestrogen. Adaptation to both high and low calcium intakes occur. being underweight. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Vitamin D is essential for absorption of calcium from the gut. A low level of calcium in the blood and tissues can cause hypocalcaemia. Postmenopausal women are particularly at risk from osteoporosis. Meat is a very poor source of calcium. Calcium loss is reduced if dietary calcium is low. Hard water may also provide calcium. diets habitually high in these acids are not thought to have a major effect on calcium absorption. and dried fruit are all good sources of calcium for vegetarians. However. Calcium loss is roughly equal to dietary calcium in adults. tofu. The risk of osteoporosis may be altered by factors other than diet. This is called tetany. Saturated fats can also lessen calcium absorption. Excess calcium in the blood can cause nausea. Reduced intake leads to increased efficiency of absorption. This is due to reduced levels of the hormone. vomiting and calcium deposition in the heart and kidneys. other research has found no difference between vegetarians and omnivores. whole cereals and raw vegetables is one of these. and oxalic acid. Phytic acid. Lack of exercise. sesame seeds). Dairy products. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. smoking and alcohol can all increase the risk. . urine and sweat. This involves sensations of tingling and numbness and muscle twitches. leafy green vegetables. Calcium is lost in the feces. found in certain fruits and vegetables can also bind calcium. Calcium balance can be affected by a range of other factors.

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

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

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

Iron deficiency is the most prevalent nutritional problem worldwide. Vegetarian diets tend to be lower in fat than omnivore diets. However. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. breathlessness. lack of stamina. loss of appetite and pallor. spleen and bone-marrow. Symptoms of anemia include tiredness. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. people with low iron levels having lowered resistance to infection. which acts as an oxygen store in muscle tissue. It also plays a vital role in many metabolic reactions. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Advice to vegetarians is to keep fat intake to a minimum.5 and 4. Research has also shown iron deficiency to be associated with impaired brain function. In developed countries. Iron is essential for the formation of hemoglobin. All these symptoms are associated with decreased oxygen supply to tissues and organs. The remainder is stored in the liver. and iron deficiency in infants can result in impaired learning ability and behavioral problems. . It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency.5g of iron. insomnia. A small amount is present as myoglobin. Iron also plays an important role in the immune system. Iron deficiency can lead to anemia. between 10-20% of child-bearing age women are said to be anemic.Currently it is believed that around 42% of energy in the typical diet is from fat. the red pigment in blood. transporting oxygen in the blood to all parts of the body. Dietary advice is to reduce this. 1/3 suffering from severe deficiency and anemia. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. IRON Iron is an essential component of hemoglobin. headaches. and to use olive oil for cooking purposes. 2/3 of which is present in hemoglobin. The body contains between 3. Special emphasis is placed on reducing the amount of saturated fat in the diet.

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

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

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

Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). While vegetarian diets usually meet or exceed protein requirements. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Many vegan foods are supplemented with B12. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. It contains cobalt. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. eggs and dairy products. they are typically lower in total intake of protein than non-vegetarian diets.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Symptoms include excessive tiredness. can also occur. particularly the bone marrow tissues responsible for red blood cell formation. Deficiency can cause anemia. involving the degeneration of nerve fibers and irreversible neurological damage. DNA production is disrupted and abnormal cells called megaloblasts occur. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. the maintenance of the nervous system. Vitamin B12 neuropathy. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. However. It is exclusively synthesized by bacteria and is found primarily in meat. Fermented soya products. This is especially important in tissues where cells are dividing rapidly. 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. If B12 deficiency occurs. This results in anemia. and growth and development in children. . Because infants and children are growing they require more protein than adults (proportional to their body weight). B12 is necessary for the rapid synthesis of DNA during cell division. and algae such as spirulina have all been suggested as containing significant B12. and so is also known as cobalamin. seaweeds. Vitamin B12 is necessary for the synthesis of red blood cells. There has been considerable research into proposed plant sources of vitamin B12.

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

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

Other symptoms of zinc deficiency can include hair loss. inhibit zinc absorption. yeast. found in bran. a poor immune response and skin problems. anorexia nervosa. alcoholics and those suffering from trauma or post-surgery. seeds and wholegrain cereals. Our body contains about 2-3g of zinc. nuts.systems. . Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Good sources for vegetarians include dairy products. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. The first signs of zinc deficiency are impairment of taste. Only 20% of the zinc present in the diet is actually absorbed by the body. prostate problems. Zinc has a range of functions. It is thought that zinc supplementation can help skin conditions such as acne and eczema. 30% in bone and about 5% in our skin. The recommended amounts of zinc for adult men are 1/3 higher than those for women. beans and lentils. 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. in insulin activity. fatigue. and in liver function. As a component of many enzymes. zinc is involved in the metabolism of proteins. carbohydrates. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Particularly high concentrations are in the prostate gland and semen. 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. delayed wound healing. in the metabolism of the ovaries and testes. lipids and energy. and decreased growth rate and mental development in infants. diarrhea. 60% is found in muscle. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. The more sexually active a man the more zinc he will require. particularly in association with protein foods. wholegrain cereals. pulses and nuts. Zinc is found in all parts of our body. Dietary fiber and phytic acid. It is always better to seek the advice of an expert before dosing yourself with supplements. There are no specific storage sites known for zinc and so a regular supply in the diet is required.

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

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

Don't throw that food away. sunflower and many others) The list looks long. 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. frozen chips etc . vegetable oil.g. Then you'll need to stock up on vegetarian friendly foods.will be suitable for vegetarians . many meat-flavored varieties are actually vegetarian) Yeast extract (e. dairy products. 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.bread. free-range eggs.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. That includes anything made with animal products or preservatives. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame. Donate it to a church or local food pantry. Many of the basics . but you don't need to buy everything! In fact. pumpkin. 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. Most people keep a few stock items in their kitchen cupboard or freezer. flour.

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

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

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

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

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

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

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

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

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

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

Bake in the preheated oven for 20 to 25 minutes. and roll up. Set aside to cool. Once cooled. Bake for 20 minutes.Potato and Bean Enchiladas • 1 pound potatoes. Meanwhile. Fill tortillas with potato mixture. In a bowl. 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. chili powder. puree with half of the cilantro until smooth. and ketchup. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . chopped • 1 bunch fresh cilantro. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Place seam side down in an oiled 9x13 inch baking dish. and place in an oiled baking dish. Mix potatoes together with pinto beans. and spread remaining cheese over sauce. coarsely chopped. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. boil tomatillos and chopped onion in water to cover for 10 minutes.5 ounce) can pinto beans. or until hot and bubbly. or until tender. Spoon tomatillo sauce over enchiladas. toss diced potatoes together with cumin. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). 1/2 cheese. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. husks removed • 1 large onion. and 1/2 cilantro. Fry tortillas individually in a small amount of hot oil until soft. divided • 2 (12 ounce) packages corn tortilla • 1 (15. salt.

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

burger. In a small bowl. mash beans with a fork. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Sprinkle each with 1/4 teaspoon oregano. Add the rice. egg and 2 tablespoons salsa. Place 2 rectangles on a 9x13 inch baking sheet. Top with a tomato slice.In a large bowl. split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese On each bagel or muffin half. sour cream mixture and slice of cheese on bun. onion. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Pinch together perforations to seal. combine sour cream and remaining salsa. 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). thickness. Bake in the preheated oven 10 to 12 minutes. Place a lettuce leaf. from the heat for 4-5 minutes or until cheese is bubbly. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Unwind the roll dough. Top each with 2 teaspoons tomato paste. sprinkle half of the cheddar cheese and cayenne pepper. Moisten edges of rectangles with water. Press the edges firmly with a fork to seal. or until golden brown. and separate into 4 rectangles. Flatten to 1/2-in. mix well. Sprinkle half of the Parmesan cheese over each tomato. Cover each with remaining dough. Place 2 slices mozzarella on each rectangle. Broil 6 in. Tomato Cheese Melt • 1 onion bagel or English muffin.

stirring to coat. and bay leaf. chopped • 1 (8 ounce) can garbanzo beans. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. basil. and Romano cheese into the vegetable mixture. zucchini. Remove from oven and let cool completely before breaking into pieces. mix onion. Heat oil in a medium saucepan over medium heat. Pour in a thin stream over popcorn. tomatoes with liquid. butter. and continue baking 30 minutes. In a medium baking dish. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Stir in brown sugar. stirring constantly. garbanzo beans with liquid. Remove from heat and stir in soda and vanilla. Bring to a boil.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). and continue baking 10 minutes. stirring every 15 minutes. stir. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . for 1 hour. In a medium saucepan over medium heat. sliced • 1/4 pound zucchini. Place popcorn in a very large bowl. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). and saute onion until tender and lightly browned. corn syrup and salt. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. and bake in the preheated oven 30 minutes. Stir heavy cream. Boil without stirring 4 minutes. until cheeses are melted and bubbly. Cover. Uncover. garlic. wine. Monterey Jack cheese. Place in two large shallow baking dishes and bake in preheated oven. melt butter.

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

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

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

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

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

about 20 minutes. preferably organic • 1 to 2 fresh jalapeño peppers. TORTILLA CASSEROLE One 16-ounce can pinto. seeded and minced. or black beans. water. pink. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. remove pan from heat. covered. or until the top is golden brown and bubbly. Remove from heat and stir in basil. and add tomatoes. Reduce heat to low and simmer. Allow pan to cool. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. 1 1/2-quart baking casserole. Bake for 35 minutes. Stir together thoroughly. be careful not to burn. Cook over medium-high heat and bring to a boil. Add the onion and sauté over low heat until lightly browned. Heat the oil in a small skillet. In a mixing bowl.• 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. chopped • 4 cups cooked brown rice (from about 1 1/2 cups raw) • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese • 1 cup part-skim ricotta cheese. combine the onion with the rice and all the remaining ingredients. Just as the garlic begins to turn brown. Pour the mixture into a lightly oiled. wine. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. salt and sugar.

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

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

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

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

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

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

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

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

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

cottage cheese 4 eggs 6 tbsp. Bake tomatoes for 45 minutes until wrinkled & shrunken. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl.) Place tomatoes on baking tray. Let it cool down. Cut each tomato in fours. pepper 2 tsp. butter Preheat oven to 350 degrees. Season the tomatoes for taste (salt. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Combine oil & lemon juice (for salad dressing. pkg. frozen chopped spinach 1/2 lb. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Mozzarella.Rigatoni With Tomatoes. etc. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. 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. flour 1/2 tsp salt 1/2 tsp. pepper. Feta Cheese. Let it cool. Boil pasta until al dente. . crumbles 1 pt.

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

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

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

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

Asian pears. Toss the cabbage mixture with the vinaigrette. Asian Slaw • 1 head of Napa Cabbage. Slice and hollow out centers of tomatoes. Let stand 5 minutes. In another large bowl mix cabbage. Let stand for 20 minutes. Discard seeds. green onion and red pepper. cilantro and sesame seeds in a large bowl. carrot. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. shredded • 2 Asian pears. onion. Put in large bowl. Invert tomatoes shells on paper towels to drain. salt & pepper to spinach mixture and blend well. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Serve salad in a large bowl. parmesan. garnish with chopped green onion and toasted sesame seeds. Preheat oven to 350 degrees. This salad goes well with grilled meats and fish. sugar. Spoon evenly into tomato shells. soy sauce. Sprinkle with remaining mozzarella and parsley. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. honey. Add 1/2 cup mozzarella cheese. drain well and squeeze dry. Chop pulp finely and add to spinach. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through.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.

Bake at 350 degrees 5060 minutes. Pour into greased 9x13" pan. heavy cream. Simmer for 2 minutes. and pepper. Set off burner and allow cheese to melt into soup. garlic. prepared according to package directions Melt butter over high heat until bubbly. 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. Simmer tomatoes with the two cheeses for three minutes. 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. Cook on low heat for 30 minutes.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Add red pepper flakes. salt. Add chopped white part of green onion. Rapidly add vodka. Prepare pasta (shell or tube pasta suggested). (The alcohol burns off but makes tomatoes "come alive". . then add 1 cup of heavy cream and simmer for one minute.

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

chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. white rice. Serve hot over warm. Cook for approximately one more hour.In a saucepan. then cover and reduce to a low heat and simmer. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. or until beans are very soft and a red gravy is produced. approximately 20 to 30 minutes. except seasoning meat. 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). onions. Now add chopped green onions and additional season salt if desired. Garnish with chopped chives or fresh flowers. Add to a large pot and cover beans with water until water is two inches above bean line. Blend the cream cheese in blender until smooth. Add season salt and continue to simmer this combined mixture for another hour. After beans have been cooking for approximately 2 hours. a portion at a time. until smooth. Chill over night or until very cold. chicken broth. Add all other ingredients. add remaining liquid. chopped green onions and rice. add zucchini. Then blend in zucchini mixture. Bring to a rolling boil. Cook mixture until soft. pepper and dill weed to taste.

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

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

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

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

if any. On the other hand. these beverages can provide a source of carbohydrate for working muscles. 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.should drink water before. who have a high proportion of lean body mass. are helpful under certain circumstances. Sports drinks. During periods of intense aerobic training. nausea. The primary functions of protein are to build and repair body tissue and to form enzymes. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. Cholesterol is a fatlike waxy substance and is produced by the liver. The recommended dietary allowance of protein for adults is 0. to the total energy requirement of heavy resistance exercises. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. one's need for protein might be somewhat higher (for example. . drinks that exceed levels of 10 percent carbohydrate. During prolonged periods of exercise (1.0 to 1. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Although cholesterol has purposes and is important to overall health and body function.5+ hours) at intensities over 50 percent of heart rate reserve. too much cholesterol in the body has damaging effects. This can improve endurance. Therefore. During intense training. Many people believe that body builders need large quantities of protein to promote better muscle growth. during. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.5 grams per kilogram of body weight per day). these drinks should be used with caution during intense endurance training and other similar activities. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water.8 grams per kilogram of body weight. Weight lifters. 1. it is necessary to first understand what cholesterol is. as do regular soda pops and most fruit juices. and after exercise to prevent dehydration and help enhance performance. Protein is believed to contribute little. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. can lead to abdominal cramps. and diarrhea.

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

some people require a very aggressive approach which includes cholesterol lowing medication. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. For some. and diabetes mellitus. we are setting ourselves up for problems. when we speak of having "cholesterol levels" we mean more than one number. since having too low levels of HDL .) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol.high for optimum heart health. Obviously. To maintain optimum health. Due to heart risk factors besides diet. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. which can raise our bad cholesterol levels. family history of heart disease." This documentary details the attempts of one man to live on fast foods and little exercise alone. Understanding the Causes of High Cholesterol Besides diet. consider renting the documentary movie "Supersize Me. smoking. HDL consists of more protein than triglycerides or cholesterol. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. HDL aids to ensure protection from the risk of heart attack and/or stroke. Eating fast foods and convenience foods results in eating too many fats and salts. gender and the heritage of the individual. We will address this issue as we progress in "30 days to lowering cholesterol. If you want to see a graphic representation of this. The results on his cholesterol and body health in just 30 days are truly frightening. Other factors involved in this risk are age. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. and aids to remove LDL from your artery walls. Low Density Lipoproteins (LDL.may lead to heart problems. .even when other cholesterol levels are normal . gender. In addition. other causes of high cholesterol are lifestyle.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

fast foods. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Try to do the same thing as advertisers . try to find ways to make these foods less appealing. . imagine them in the worst possible light . Advertising works by staying with you.For the next 30 days. 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. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted." This is not likely to make you crave these foods especially since you are always hearing great adjectives . greasy. congealed. and look up stories about the disgusting things people have found in the fast foods and convenience foods.such as "delicious" and "juicy" described about fatty foods. you will find it much easier to stick to a low-fat diet . For example. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. Advertisers work very hard to make sure that you remember jingles and descriptions of foods .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. cold.as mushy. use a little negative advertising. Ask your friends and family for their dining-out horror stories. This will make bad-for-your heart foods seem far less attractive.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. 3) Describe foods in a way that makes them appealing to you. watch out for negative words. If you find that you crave convenience foods. Whenever you find yourself craving foods that are high in fat or sodium. You can use the same technique to make good-for-you low-fat foods seem appealing. 4) Use a little negative advertising. As soon as you are aware that you are craving the foods. and disgusting. and other foods you are trying to avoid during the next 30 days.when buying food that is good for you. recall the times you have had terrible fast food or convenience food meals. 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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.

Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been

doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion

The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.

It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!

YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.

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

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