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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
Do you worry about brushing your teeth today? No. If it isn't taken care of. you cut several years off the life of the car. You learned to put your clothes on. Others may need a certain level of fitness for their employment. Imagine having a greatly increased sex drive. is well maintained for many years. Really. That's costly to you.) Fitness is about SURVIVAL. you are shaving away days. "What am I staying in shape for?" To each person. weeks. Your body is designed to work as a machine. it became something that you didn't think twice about. When you were three you were probably taught to brush your teeth. this will be something different. it can be that simple to be healthy. But. but when you look at this as your body. everything but so long as I am still fit and strong and healthy . If a car. Fitness is a term that is used to help define the ability to stay in the best physical shape. You'll learn many things that you'll be able to implement immediately to start experiencing success. Sorry if I sound overly patronising. Let's make fitness fun. When the machine is neglected either in part or in the whole. When you were learning how to do them. it is a matter of staying healthy as long as possible. That's what we want you to think of when you think of fitness.That's what gives me the POWER to SUCCEED. You may ask. trust me on this from a guy that used to smoke two packs of cigarrettes per day. it will last many years longer.Imagine walking alone at night and really feeling safe because you are physically strong. and even years off of your life when you don't take care of your machine (your body. then. once you learned how to do it. You could take all of my money. When each part of the machine is cared for. because it's a habit. then. for example you don't change the oil in it. all of my friends. Fitness is not something that you have to struggle with. but remember that fitness is something that you can get into the habit of doing which makes it easy. . for example. Well I can go on about the benefits of fitness and will do so later in this book. the entire machine works the best that it can. Fitness is an essential part of life. you likely hated it. For most. then the machine won't run well and eventually won't run at all. Others may be recovering from an illness or injury.
.such as a weight lifter adding cardio to beat belly fat. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. you'll see that fitness can be easily mastered by you. IT WONT BE EASY AT FIRST.Overcome the initial procrastination. Don't worry. You will be sore and tired. chances are good that area of your body is bothering you because it's an unhealthy area. this is painless. It's just something that you do. The same applies to experienced athletes that must alter or increase the training in a specific area . You'll claim that getting fit is just too hard. the first weeks of learning to be fit and staying healthy will be the hardest. You'll find excuses about not doing it. Our first goal is to determine where you stand right now. You'll dread it. it's an important first step. For me it's a bit of belly fat. if you have the will power to save your life by sacrificing for just a few weeks. You just can't give up what you love. Granted. That's not true. In fact. Nevertheless. but it may hurt your ego a bit to do it. What do you see? If you are unhappy about any part of your body or training.
Its important to do this to more firmy establish and prioritise your fitness goals. Experinced athletes should also do a realistic self review . You need to begin by understanding that change needs to happen.Here are some questions for you beginners to ask to determine where you stand right now. For adults. this is generally 120 to 139/80 to 89. but it needs to be in a certain range to be healthy. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need this number to be there. the more prone to health risks you are. You need to use them to understand exactly where you stand right now. You can find calculators for many of these available to you free of charge on the web. Ask your doctor where your blood pressure is. 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. The higher this number is. • 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.this is part of the goal setting process.
In effect. your lungs and even your heart are suppressed. Those that have a large midsection are the most prone to heart problems. Your kidneys. there's much more for you to consider. ideally. causing difficulty for each organ there. your ideal weight is the weight that you should be. But. . This is an important piece of information because of how vital it is to your health.• Ideal Weight: In comparison to your height and body structure. if you are overweight. the fat here is likely to be what kills you. Your waist is important because it is the indication on your body of your potential health risk. Those that have a larger midsection are most prone to health risks. The fat that is here will push into your body.What To Start With To get started with fitness. 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. These three things are critical elements for you to take into consideration when considering where you stand right now. start by getting through these basic first steps. Beginners .
and to work on first. You need this to see just how unhealthy you are currently. Do it the same time and same way every time you weigh yourself. Set your goals. It's going to come down and that will be quite rewarding! 4. Get your weight. . Write them down and post them in several locations in your home. suck in your gut and measure at your belly button all the way around using a tape measure. 3. Stand up straight. 5. not at your doctor's office. Calculate your BMI. This will be your indication of your weight loss and health improvement. Determine what's important for you to maintain. Do this at home on a well programmed scale. Do it first thing in the morning after you've gone to the bathroom but before you have eaten.1. Determine that you are healthy enough physically to begin improving through diet and exercise. your heart rate as well as any other important factors he may be interested in you improving. Ask him for measurements of your blood pressure. 2. Measure your waist. to improve on. Pull up your shirt. Meet with your doctor to talk about your overall health.
Throughout this book. For others it will be less dramatic. There's much to learn and improve on for most of us. 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. People with some experience under the belt will need to examine their flexibility. With fitness everyday is a new beginning so you can always review your progress and set new goals. you can begin to improve your health. I got into it because I was a drug addict. inflamation syndrome. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. or giving up some addiction or bad habits. Therefore.Now that you have this done. What You Will Learn So. that's not to say that you don't have health problems beyond that level. But. fitness is not just about weight loss. Cardio Vascular fitness level. For others. that will mean improving other qualities of your life. 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's great! You are one step closer to being healthy. For many that will mean losing weight. By understanding where you stand on these factors above. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . I was very ill and thin. Many people are still at risk for high blood pressure. I'll point you in the direction of improving your overall health. you need to take into consideration the fact that overall health is in fact important to improve. strength etc. For me the impression made in the initial months was very strong because I made much progress in this time.
we mean making sure you are emotionally and mentally fit. With lifestyle fitness. 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. we'll teach you how to improve your life through easy. They used to tell us alot of bull that 6 hrs is sufficient. While your body must be maintained as much as possible for health. ways. but 7-9 hrs is optimal. we'll tackle what the healthy standard is. and even fun. The best substitute for a bad habit is a good one so fitness training is a wonderful cure.Each of these aspects is very important. for example. I know your situation. the goal is to improve your stress level. Its simply not true. Most of us need 7-9 hrs sleep everyday. That means insuring that your overall life is healthy in regards to the life that you lead. Since your body is likely to be your largest factor impacting your life. Throughout each of these aspects. When i was in the army they were very keen on sleep deprivation. With your mind fitness. Many of you will be fighting with some bad habits. Sure you can function on less or more. we will start there. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. each aspect is just as important as the next. 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. But giving up serious vices is not easy and you are well advised to get professional medical advice. it doesn't do much good if you don't eat the right foods. isn't enough if you aren't eating the right foods even if you are losing weight. Losing weight. Remember. . especially of course if you are too fat. General Health: First things first. smoking or drug use.some say they only need 4-6 hrs. GET ENOUGH SLEEP !!! Sleep . help you to understand where you are and then help you to get to the goals that you have. The longest i went without sleep in the army was 5 days and 4 nights . Because each plays a role in your overall health. Namely alcohol. Those with eating disorders can also benefit from physical conditioning. I say hogwash and current medical research says the same. I normally need 9 if I'm training and eating heavily. though. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Emotional stability is critical to overall health.
This means physically. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Your brain keeps everything working. Your heart pumps oxygen rich blood to each cell in your body. Change your diet . even those things that you don't think about doing like your heart beating and your lungs breathing. delivering fuel to it so that it can perform its duty. . Each part of your body functions well because of the support that other parts play. Your lungs supply your heart with the necessary oxygen. I recommend you go to a good doctor and just get a general check up. Stress and recuperation are also critically important and are covered in another section of their own. I cover diet in another section because its very important. get 7-9 hrs sleep every night. give up the vices like drink and smoking. This is so you can see the improvements in coming weeks and months. the time has come to improve the way that machine is working. Your body is a well designed machine. Not only will you feel great but you will have medical proof.if its unhealthy. In fact if you are looking at changing your body composition I dare you to do before and after shots.So. actually.
If you don't work hard. What some people don't realize is why their body has developed as it has. you need to take into consideration the vast number of measurements that we've already taken. Your body is used to providing your muscles with the fuel that they need to work hard. we need to address your body's ability to do what it needs to through being physically capable. too. you should address these specific concerns. this could be a potential problem that needs to be considered. your blood pressure and your body mass index are good indications of your overall health. You may not physically be able to exercise .Go to the library and read as much as you can on health and physiology. Talking to your doctor is a great place to start when it comes to determining your overall health. While your diet is something for the a later section. What's Healthy? As we mentioned early. to know what level of fitness your body is in. it's important for you to know where you stand health wise. not to sit idle. the body had to do what it needed to so that you could stay alive. your body can't maintain a healthy muscle mass. That means taking the measurements that we've listed. You cant do that without the information in your head and I cant teach you everything in just one book. You should understand how well your body is working. Your muscles are necessary for functioning but they have been built to be used. too. your neck. Your weight. If you have problems with your legs. you can improve your overall health and then improve upon your situation by knowing how to. Where Are You at? As we've mentioned. You shouldn't skip this step. chances are good that your heart has been affected by it. it goes further than this. You should weekly weigh yourself. That way. It would store food in fat so that when there wasn't enough food available. the same day at the same time each week. these fat reserves could be used. your arms or anything else. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. Yet. Keep a log of this information so that you can see your progression. Your job is to give your body what it needs to continue to perform correctly. Well back in the time of the cave man. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. If you are overweight.
Even an overall fit person can often improve their body's fitness through improving their body's makeup. It's a hard realization. look at your body in other manners to determine what you can improve on. Now. that's a great sign. Gyms are big business.to a certain level. How Can You Improve ? Improving your body means improving your body's ability to move and function. the man known as the "father of bodybuilding". he was credited with the invention of the first exercise equipment marketed to the masses. he created several businesses around his fame and was among the first people to market body building products bearing his name. pains or weight problems. even if you aren't overweight. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. In the late 19th century. its going to improve. Its not easy thing to do at first. Again. chances are good that you aren't getting enough exercise and fitness into your life anyway. Exercise is something that some people hate and others love. Using your muscles and strengthening them are vital to improving health and fitness. one step at a time. As he became more popular. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. the sport of body building has been around for quite some time. not to sit in a chair at a desk all day. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. This competition was the basis for many . it's not the permanent solution. Understanding where you are is difficult for many at first. If you aren't having any physical limitations. But. personal trainers are making a tidy living helping people stay fit. 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. but it will get easier. coupled with the other fitness elements later throughout this book. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. but remember your body is built to be used. and body building supplements are at an all-time level of performance. In actuality. He became so successful. Our overall plan to improving your body's fitness level is through exercise. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems.
If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. and more aggressive in their behavior. body building has just grown in popularity becoming almost an obsession for many people. men around the world were inspired to become bigger in their physique. This book will guide you through some of the basics to get you started. nutrition was focused on more than ever. and the sport has evolved into a real competitive arena. Olympia competition that remains the most popular body building contest to date. Women have started to take an interest in honing their bodies. nothing will compare to actually getting to the gym and lifting those weights. you heard of him right ? Through the years. there can be a lot to learn. Of course. stronger.others to follow including the Mr. In 1970. and body building equipment evolved into an effective means for working muscles in ways never thought of before. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. Training techniques were improved. 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. When World War II broke out. . but you'll need some information first.
Your body works with a natural cyclic rythym. training. If you can do it with one. The nervous sytem is quite remarkable. 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. 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.Exercise Physiology Lets cover some basics about physical training. But you can raise one leg out to the side at 90 degree's i bet (everybody can). The three things of most interest to us in biochemistry are nutrients. Your workout routines. Especially with the training and recuperation. By training. . hormones and waste products in the blood such as lactic acid. Anerobics can aid the cardio system and reduce fat. Deeply tied in with all of this are your biocemistry and your nervous system. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. But its a nerve reflex that prevents you. Diet also has a significant influence over biochemistry. There is aerobic training which is best for cardio respiratory improvement and fat loss. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Components of Fitness Physical fitness is the ability to function effectively in physical work. After a while you will develop a natural sense for this.can you do the splits ? Probably not. The nervous system prevents this from happening (thank heavens). Aerobics can improve muscle function and growth. By balancing your training and recuperation you can optimize your biochemistry. The components of physical fitness are as follows: Cardio respiratory endurance . diet. then there is anerobic which is great for muscle and bone growth and strength. Nothing else. supplimentation and recuperation should all fit in with your optimal body routine. Well guess what. and other activities and still have enough energy left over to handle any emergencies which may arise. If done in the right way the two are complimentary.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. consider this .
Infrequent exercise can do more harm than good. Factors such as speed. Time. Appropriate training can improve these factors within the limits of each athletes potential. Intensity. progressive training. eye-hand coordination. "FITT" Regularity. and eye-foot coordination are classified as components of "motor" fitness. agility. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound.the greatest amount of force a muscle or muscle group can exert in a single effort. normal range of motion. and Type. muscle power. One should strive to exercise each of the first four fitness components at least three times a week. from the Olympic-caliber athlete to the weekend jogger. These basic principles of exercise must be followed: Factors for a successful training program are Frequency.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. and negatively affects one's health. To achieve a training effect. Muscular endurance .the ability to move the joints (for example. sleeping. The principles of exercise apply to everyone at all levels of physical training. . The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. detracts from appearance. Body composition . Progression. Flexibility . a person must exercise often. reduces performance.Muscular strength . Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. elbow. knee) or any group of joints through an entire. 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. Regularity is also important in resting.and following a good diet. Excessive body fat detracts from the other fitness components.
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. Three physical activity periods a week. at least three exercise sessions for cardio fitness. time. muscle strength.since overemphasizing any one of them may hurt the others. Time. and Type. and flexibility should be performed each week to improve fitness levels. Personally I have a cardio workout at the warmup stage. Variety. The acronym FITT makes it easier to remember them. Ideally. however. . Providing a variety of activities reduces boredom and increasesmotivation and progress.you must strive to conduct 5 days of physical training per week. athletes should have at least three strength-training sessions per week. FITT Factors Certain factors must be part of any fitness training program for it to be successful.Intensity. Specificity. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Training must be geared toward specific goals. and flexibility training will not improve any of these three components.Balance. a program should include activities that address all the fitness components. You will find that you can experiment and find the optimal routine for your metabolism. goals and motivation. then I do my weight training and perform stretches between my weight exercises. strength. Recovery. To be effective. Another way to allow recovery is to alternate the muscle groups exercised every other day. to obtain maximum gains in muscular strength. These factors are Frequency. Thus. for example. Overload. muscle endurance. Although swimming is great exercise. it does not improve a 2-mile-run time as much as a running program does. For optimal results. especially when training for strength and/or muscle endurance. For example. athlets become better runners if their training emphasizes running. with only one session each of cardiorespiratory.
Wednesday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Such programs. and cardio fitness is trained on Tuesday and Thursday. In the first week. it is the factor many units ignore. 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. During the second week. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. a five-day-per-week program is much better than three per week. Depending on the time available for each session and the way training sessions are conducted. and those that exceed 90 percent HRR can be dangerous. all components of fitness can be developed using a three-day-per-week schedule. The following training program serves as an example. will help keep you super fit. and Tuesday and Thursday are devoted to muscle endurance and strength. By training continuously in this manner. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. you may also choose to run on Tuesday and Thursday. Wednesday. Monday. Significant changes in cr fitness are brought about by sustaining training heart rates in the range of 60 to 90 percent of the heart rate reserve (HRR). Wednesday. Unfortunately. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance.and Friday are devoted to cardio fitness. if you have a hard run on Monday. The more energy expended per unit of time. INTENSITY Intensity is related to how hard one exercises. the greater the intensity of the exercise. Stretching exercises are done in every training session to enhance flexibility. However. when coupled with good nutrition. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week.With some planning. and Friday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. and Friday. For example. . However. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect.
at 90 percent MHR. at 80 percent MHR. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. a person who is in poor shape should exercise at 70 percent of his MHR. For example. the group run will be too intense for some and not intense enough for others. graphic$$$$$$ Percent MHR Method With this method. he can determine which percentage of HRR is a good starting point for him. . an appropriate THR or intensity can be prescribed. and. If a athlete knows his general level of cardio vascular fitness. To compensate for this. if he is in reasonably good shape.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. at 70 percent HRR. at 60 percent HRR. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. and relative conditioning level.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). One's ability to monitor the heart rate is the key to success in cr training. he could start at 85 percent of his HRR. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. For example. A person using this method may exercise at an intensity which is not high enough to cause a training effect. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. if he is in excellent physical condition. graphic$$$$$$ When using the MHR method.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). if he is in excellent shape. Thus. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. if he is in relatively good shape. a 20. one must compensate for its built-in weakness. if he is in poor shape. A athlete determines his estimated maximum heart rate by subtracting his age from 220. resting heart rate. With this information. the THR is figured using the estimated maximal heart rate. By determining one's maximum heart rate. and. As a result. one can be sure that the intensity is enough to improve his cardio fitness level.
or to see if one is within the THR during and right after exercise. Exercising at any lower percentage of HRR does not give the heart. The result is then added to the resting heart rate (RHR) to get the THR.7. When the calculations produce a fraction of a heart beat. and immediately after exercising.83 or 27) if he is exercising at the right intensity. the product obtained by multiplying 0.70 and 131 is 91. Thus.) Yet another way is to place the hand over the heart and count the number ofheart beats. When 91.7 is added to the RHR of 69. Before anyone begins aerobic training. During the 10. (See Figure 2-1 C. To determine the RHR. he should know his THR (the heart rate at which he needs to exercise to get a training effect). the percentage (70 percent in this example) is converted to the decimal form (0. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. the athlete should get a count of 27 beats (161/6= 26. As shown.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.) During aerobic exercise.7 BPM is rounded off to give a THR of 161 BPM. a THR of 160. or maintain. then multiply this by six to get his heart rate for one minute. . These arteries are located to the left and right of the Adam's apple. In this case. (See Figure 2-1A. At this time. and the heart rate will have leveled off. and lungs an adequate training stimulus. In summary. the athlete should monitor his heart rate. (See Figure 2-lB.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. as in the example. This will let him determine if his training intensity is high enough to improve his cr fitness level. 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.second period. muscles. use the THR of 161 BPM figured above. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.70) before it is multiplied by the HRR. 160. He should count his pulse for 10 seconds. he must exercise harder to increase his pulse to the THR. the body will usually have reached a "Steady State" after five minutes of exercise. an adequate level of fitness. the value is rounded off to the nearest whole number. For example.7 results. particularly if they cannot find more than 20 minutes for cr exercise.
Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Here are some tips for you to get in aerobic training. the athlete must train for at least 20 to 30 minutes at his THR. multiplied by six.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. He should count as accurately as possible. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. • Start with basic aerobics and work up as your tolerance increases. It is inversely related to intensity. The more intense the activity. your body will work to improve its function by improving how much work your heart can do. talk to your doctor. For example. he should do it five minutes into the workout. Using this figure. the longer the required duration. In this type of training. To find out if you have any limitations. TYPE First we will discuss aerobic training. gives an error of six BPM. If not. To improve cr fitness. refers to how long one exercises. He should check his exercise and post exercise pulse rate at least once each workout. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. . A athlete who maintains his THR throughout a 20. TIME Time. 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. Walking is a great place to start. If he takes only one pulse check. during aerobic 70 percent HRR. then start with a basic program. or duration. since one missed beat during the 10-second count." This method relies on how difficult the exercise seems to be. the less intense the activity. a 40-year-old athlete with a low fitness level should. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR.If his pulse is abovethe THR. Another way to gauge exercise intensity is "perceived exertion.
You should try to increase this to 30 minutes three times per week. bike riding. . They must also be of sufficient duration and intensity (60 to 90 percent HRR). .Running. elliptical machines. and other physical activities are perfect for aerobics.) -Racquetball (singles). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. playing your favorite sport.Swimming. -Tennis (singles). -Handball (singles). SECONDARY (Done with partners or opponents of equal or greater ability. . running. . Swimming. .Jogging. . though.Walking (vigorous). .Bicycling (road/street).Exercising to music.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Rowing. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . -Basketball (full court). . .Bicycling (stationary).Stair climbing. . • Move on to more aerobic style exercises.Skiing (cross-country). Your goal is to start with 10 minutes of continuous aerobics three times a week. .Road marching. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Rope skipping. as soon as your body allows for it. .
and the feet strike on the heel and push off at the big toe. The elbows are bent so the forearms are relaxed and held loosely at waist level. INTERVAL TRAINING Interval training also works the cardiorespiratory system. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. knees. The most common injuries result from running and occur to the feet. The faster the run.) The toes point straight ahead. athletes need information on ways to prevent running injuries. to do this safely. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. Proper warm-up and cool-down. 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. ankles. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. Besides learning running techniques. A well-conditioned athlete can run five to six times a week. I prefer the rowing machine as It can avoid injuries associated with running. The arms swing naturally from front to rear in straight lines. (cross-body arm movements waste energy. he should do two things: 1) gradually buildup to running that frequently. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . and. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. Every activity has its drawbacks and you must weigh the advantages and disadvantages. However. and legs. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. help prevent injuries. but can also be a major cause of injuries. Some athletes may need instruction to improve their running ability. 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. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. the faster the arm action.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness.
. 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.) Thus. 2. 52 seconds long (1:56 + 1:56 = 3:52). swimming. and his estimated pace for 1 mile is one half of this or 8:00 minutes. Step 2. 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. (2:00 minutes . Recovery periods. the energy systems used are allowed to recover. twice the length of the work-interval periods. the pace for an interval training workout is calculated as follows: Step 1. Using the time from Step 1. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. will be 3 minutes. The athlete's 2-mile-run time is 16:00 minutes. each 440-yard lap should be run in 1 munute. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. 56 seconds (1:56) for each 440-yard run. In this way. bicycling. rowing. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. In interval training.) Step 3. 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. If a athlete's actual 1-mile-race time is not known.relatively short time and increase his running speed. He does this repeatedly with periods of recovery placed between periods of fast running. (8:00 minutes/4 = 2:00 minutes per 440 yards. This type of intermittent training can also be used with activities such as cycling. hiking. it can be estimated from his last APFT by taking one half of his 2-milerun time. Determine (or estimate) the actual 1-mile-race pace. Using a 2-mile-run time of 1600 minutes as an example. 56 seconds to 1 minute. therefore. 59 seconds during interval training based on the athlete's 16:00.1 to 4 seconds = 1:59 to 1:56.mile run time. Using the work-interval time for each 440-yard lap from Step 3. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time.
As a result. He may also do recovery workouts of easy jogging on off days. interval training should be introduced into his training program gradually and progressively. there are two seconds of recovery. with at least one recovery day in between. It shows common 1 -mile times and the corresponding 440-yard times. 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. If he responds well. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. As with any other new training method. monitoring THR and using it as a training guide is not necessary. FARTLEK TRAINING In Fartlek training. he may do it twice a week at the most. 56 secons by an easy jog of 440 yards for recovery. 3:52). As the athlete becomes more conditioned. Because of the intense nature of interval training. At first. Because the heart rate is not the major concern during interval training. As with any workout. Each 440-yard jog should take twice as much time as the work interval (that is. he should do it once a week. he should be ready for interval training. his recovery is quicker.rest ratio is 1:2. Thus. athletes should start intervaI workouts with a warmup and end them with a cool-down. Monitoring the heart-rate response during interval training is not as important as making sure that the work intervals are run at the proper speed. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. the athlete varies the intensity (speed) of the running during the . another type of cardio vascular training sometimes called speed play. 2. refer to Table 2-1. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. For each second of work. During the recovery interval. After a athlete has reached a good cardio vascular fitness level using the THR method. Follow each 440-yard run done in 1 minute.
he runs hard for a few minutes until he feels the need to slow down. However. Alternate Forms of Aerobic Exercise Some athletes cannot run. over hills. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. they may use other activities as supplements or alternatives. through woods. In such cases. or on any other irregular terrain. Instead of running at a constant speed. The object is to cover the distance in the shortest time. At first. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. The unit is divided into ability groups using 2-mile-run times. It can be used as both a physical conditioning activity and a competitive event. It consists of running a certain distance on a course laid out across fields. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. the distance should be one mile or less. . neither the running nor recovery interval is timed. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. and they can accommodate large numbers of athletes. When ready. depending on the terrain and fitness level. Cross-country runs have several advantages: they provide variety in physical fitness training. Swimming.workout. he starts with very slow jogging. In Fartlek training. Each group starts its run at the same time. The speed and distance can be increased gradually as the athletes' conditioning improves. For these reasons. athletes should start slowly and progress gradually. At this time he recovers by jogging at an easy pace. As with all exercise. Those who add non-running activities to their training may not improve running ability as a consequence. Their drawback is that they require special equipment and facilities that are not always available. the athlete varies the intensity (speed) of the running throughout the workout. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. and the running is not done on a track. It should then be gradually increased to four miles. many runners prefer Fartlek training to interval training. bicycling. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance.
athletes will help to ensure that they are working at the proper intensity. compare it with his THR and. and do pool-side kicking for an excellent aerobic workout. running.SWIMMING Swimming is a good alternative to running. Together these activities combine walking and running with moderate resistance work for the upper body. They can also do calisthenics in the water. For injured athletes. It is used to supplement running and develop upper body endurance and limited strength. Compared with all the other modes of aerobic exercise presented in this manual (e. etc.. By modifying their THRs in this manner while swimming. walking. the heart does not beat as fast as when doing the other types of exercise at the same work rate. Body position that enhances the blood's return to the heart. if needed. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. in swimming. Thus. The swimmer should start slowly with a restful stroke. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. tread water. cycling. rope jumping. he should stop to check his pulse.g. a athlete should set his THR about 10 bpm lower than while running. After five minutes. Partial support of body weight by the water. CYCLING . cross-country skiing. in order to effectively train the cardio vascular system during swimming. For example. one's THR should be lower than while doing the other forms of aerobic exercise. adjust the intensity. This is because. which minimizes lower body stress in overweight athletes. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. Some advantages of swimming include the following: Involvement of all the major musclegroups.) in swimming alone. Non-swimmers can run in waist-to chest-deep water.
even the most unfit athletes should reach a level of conditioning that lets them move into a running program. and causes few injuries. and increasing velocity. The heart rate should be monitored to determine the intensity. However. adding hill Cycling should be 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. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. A simple way to increase walking speed is to carry the arms the same way as in running. it will not produce any significant cardio vascular conditioning. a athlete recovery at low speed and/or low should set his THR at resistance. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. the athlete can vary the speed and resistance and use periods of active For swimming. He can increase the intensity by adding hills or stairs. It is enjoyable. WALKING Walking is another way to develop cardiorespiratory fitness. . requires no equipment. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM).intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. For interval training. Dis. As the walker's fitness increases. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. unless walking is done for a long time at the correct intensity. athletes can bicycle outdoors or on a stationary cycling machine indoors. Athletes can alter the cycling intensity by changing gears. he should walk 45 to 60 minutes at a faster pace. After about three months. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.Cycling is an excellent exercise for developing cardio fitness. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace.
developing ever measured have been found in muscular and cr cross-country skiers. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. open fields. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and poles often obtainable from the outdoor recreation services. and racquetball) involve bursts of intense activity for short periods. boots. Rope jumping. A beginner should select a jump rope that. and is not affected by weather. may be done almost anywhere. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. It requires little equipment. Cross-country skiing is easy to learn. reaches to the armpits. and the frequency and duration of rest periods. However. endurance. The action is similar to that used in brisk walking. with skis. squash. and the time spent jumping should be increased as the fitness level improves. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. when doubled and stood on. these . the pace. Although some regions lack snow. and the intensity may be varied as in running. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. is easily learned.on country roads. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. Some runners use it as a substitute for running during bad weather. one form or another of crosscountry skiing can be done almost anywhere . Equipment is reasonably priced. and in parks and forests. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. The work load is determined by the difficulty of terrain. golf courses. Some of movement of the arms the highest levels of aerobic fitness and legs. They should attain and maintain their THR to ensure a training effect. however.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination.
the workout addresses every component of fitness. but the reverse is not necessarily true. . challenging activity that combines exercise and rhythmic movements. 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. There is no prerequisite skill. One can move to various tempos while jogging or doing jumping jacks. bodybuilding athletes need a high level of muscular endurance and strength. and it can be totally individualized to every fitness level by varying the frequency. Warm-up and cooldown stretches should be included in the aerobic workout. intensity. In addition to cardiorespiratory fitness. It is a motivating. Workouts can be done in a small space by diverse groups of varying fitness levels. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. they may be an adequate substitute for lowlevel aerobic training. If strengthening exercises are included. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. Progressively working against resistance will produce gains in both of these components. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. it helps improve performance in racket sports. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. If played vigorously each day. and duration. Although muscular endurance and strength are separate fitness components. or many other calisthenics. jumps. they are closely related. Because running increases endurance. hops.
as when pushing against a wall. you do want to develop lean muscles that are strong and therefore healthy. This requires the use of isokinetic machines. you don't have to be a body builder here. . you also need to consider adding strength training to your workout. and the lifting of weights. They are described here. Now.Strength Training Along with aerobic training. They are able to be used easier.If you need to lose some weight. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. Isokinetic contraction causes the angle at the joint to change at a constant rate. while not precisely controlling the speed of movement. Force is produced with no change in the angle of the joint. Isometric contraction produces contraction but no movement. But. Muscles that are strong are less likely to become injured. Muscle burns through fat faster. you will be able to move flabby muscles and fat into lean muscles. Muscular Contractions Isometric. at 180 degrees per second. isotonic. With strength training. movements or even in accidents. To achieve a constant speed of movement. allowing you to lose weight faster. Strength training is essential because it allows you to improve the way that your body works. Common examples are push-ups. too. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. sit-ups. with less likelihood of being strained or hurt through your daily exercises. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. for example. You don't have to have bulging muscles. There are other resistance-training machines which. strength training is a very essential aspect of making sure that happens. affect it by varying the resistance throughout the range of motion.
or isokinetic contractions. For example. This greater overload. Exercise a joint and its associated muscles through its complete . the overload must be applied thoughout the full range of motion. on the upward phase of the biceps curl. it is important to know the following strength-training terms: Full range of motion. and each will result in strength gains if done properly. The nature of the eccentric contraction. Each type of contraction has advantages and disadvantages. isotonic. while in the eccentric phase (elongation) the muscle returns to its normal length. As a result. Actually. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. This is a concentric (positive) contraction. whether by isometric. To understand the principle of overload. When a muscle is overloaded. In the concentric phase (shortening) the muscle contracts. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. During the lowering phase of the curl the biceps are lengthening. Isotonic and isokinetic contractions have two specific phases .Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. however. makes the muscle and connective tissue more susceptible to damage. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. To obtain optimal gains. so there is more muscle soreness following eccentric work. it adapts by becoming stronger. This is an eccentric (negative) contraction. in return. may produce greater strength gains. the biceps are shortening.the concentric or "positive" phase and the eccentric or "negative" phase. the muscle may be able to handle more of an overload eccentrically.
range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. This is crucial to strength development. Set This is a series of repetitions done without rest. . one repetition has been completed. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). or isokinetic contractions. When a muscle is overloaded by isometric. A 10-RM is the maximum weight one can lift correctly 10 times. isotonic. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. Similarly. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. it adapts by becoming stronger. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. Muscle Failure This is the inability of a person to do another correct repetition in a set.
he momentarily cannot correctly do another repetition. an effective range is a 3-7 RM. progression. This weight is the 8-12 RM for that exercise. and variety. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. after doing from 8 to 12 repetitions. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. the muscle must be overloaded. The weight should also not be too heavy. balance. The exerciser finds and uses that weight which lets him do the correct number of repetitions. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. . (For example. to develop both muscle endurance and strength. regularity. multiply 200 pounds by 70 percent [200 X 0. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. For a muscle to increase in strength. if a athlete's 1 -RM is 200 pounds. to achieve enough overload. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. However. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. In other words. recovery. For example. Although the greatest improvements seem to come from resistances of about 6-RM. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. the seven principles of exercise must be applied to all muscular endurance and strength training.Principles of Muscular Training To have a good exercise program. the weight selected should be heavier and the RM will also be different. specificity.) A better and easier method is the repetition maximum (RM) method.70 = 140 pounds] to get 70 percent of the 1 -RM. For example. The weight should be heavy enough so that. OVERLOAD The overload principle is the basis for all exercise training programs. If one cannot do at least three repetitions of an exercise. These principles are overload. the resistance is too great and should be reduced. This weight is the 3-7 RM for that exercise.
. . They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. This is his 12+ repetition maximum (12+ RM).Increasing the number of repetitions per set. . Whichever RM range is selected. To optimize a athlete's performance. (Good form is more important than the speed of movement. An overload may be achieved by any of the following methods: . but the gain in strength will not be as great.Athletes who are just beginning a resistance-training program should not start with heavy weights. PROGRESSION When an overload is applied to a muscle. . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. the greater the number of repetitions per set.Increasing the speed of movement in the concentric phase. the athlete must always strive to overload his muscles. there will be no further gains. With continued training. 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. it adapts by becoming stronger and/or by improving its endurance. the greater will be the improvement in muscle endurance and the smaller the gains in strength. When a athlete can correctly do the upper limit of repetitions for . For example. when an athlete trains with a 25-RM weight. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. most athletes will benefit most from a resistance training program with an 8-12 RM.Increasing the number of sets.Increasing the resistance.Reducing the rest time between sets. gains in muscular endurance will be greater than when using a 15-RM weight.) . To develop muscular endurance. If the workload is not progressively increased to keep pace with newly won strength.Using any combination of the above. However.
REGULARITY Exercise must be done regularly to produce a training effect. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. He then should increase the weight by about 5 percent but no more than 10 percent. this upper limit should be 12 repetitions. If the athlete's performance of a task is not adequate or if he wishes to improve. then increases the resistance by no more than 10 percent. at the same time. A athlete can work out three times a week. Exercise must be done regularly to produce a training effect. if his goal is to do three sets of eight repetitions of an exercise. if his plan is to do 12 repetitions in the bench press. In this way. To improve his muscular endurance and strength. For example.12 RM). the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. strength training for the identified muscle(s) will be beneficial. in a given task. For most athletes. the principle of regularity is violated and gains in strength are minimal. The athlete slowly does work-related movements he wants to improve and. In a multi-set routine. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. He should continue with that weight until he can do 12 repetitions correctly. it is usually time to increase the resistance. he feels the muscles on each side of the joints where motion occurs. These groups can be identified by doing a simple assessment. RECOVERY . 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 principle of regularity also applies to the exercises for individual muscle groups. the athlete must do resistance movements that are as similar as possible to those of doing the task. he ensures maximum carryover value to his chosen sports. but three workouts per week are best for optimal gains. He continues to work with that weight until he can complete all eight repetitions in each set.the set without reaching muscle failure. Sporadic exercise may do more harm than good. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved.
you're also training secondary muscle groups at the same time. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. you begin training different sections of your body in each workout.the neck and the midsection. Sample workout routines are provided for someone at this level of training. the legs can be trained with weights on Monday. so that the same muscle or muscle group is not exercised on consecutive days. So for example. and Friday and the upper body muscles on Tuesday. 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 recovery time between different exercises and sets depends. Normally. For example. Consecutive days of hard resistance training for the same muscle group can be detrimental. Beyond this basic level of training. Wednesday. you may train your legs. in part. 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. and Saturday. The muscles must be allowed sufficient recovery time to adapt. I recommend that you remain at this level for at least three months. For beginners. the recovery time between sets should be 30 to 180 seconds. Someone at beginners level should work out all three main muscle groups. the arms. For example. then you simply repeat the sequence once again. Following this you would have a day off. the primary muscle groups should always be trained first in the workout. but they should allow at least one days recovery and between workout days. . It's important to note that when training the primary muscle groups. You can move on to a four day routine. There are also secondary muscle groups. This is because when you train the primary muscle groups you also train the secondary ones. MUSCLE GROUPS There are three main muscle groups. and it's okay to work out all three muscle groups in each workout. the legs. when doing bench press. Strength training can be done every day only if the exercised muscle groups are rotated. the upper back and the thighs. at this level. When exercising in this fasion. There should be at least a 48-hour recovery period between workouts for the same muscle groups. The chest. Thursday. you will be training your shoulders and arms to some extent as well as the chest.There should be at least a 48-hour recovery period between workouts for the same muscle group. on the intensity of the workout.
Personally. reduce the risk of injury. As a result. There's little point in exercising at all if you only intend to do it for three months. When you are ready for a day off. This technique helps ensure good strength balance between opposing muscle groups which may. All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. for example then the following day. If you go for a run on one day. then the smaller muscIes. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. you can train your upper body. When planning a training session. Split routines can also be used to integrate cardio training with weight training. in turn. But training at this level is not recommended for basic or intermediate level athletes. Activating one muscle results in a pulling motion.Beyond the four-day routine are five and six day routines. For example. followed by the muscles of the upper back and chest. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). they may not benefit very much from the workout. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. It's always important to judge by the feeling in your muscles and your general energy level. Most muscles are organized into opposing pairs. do not hesitate to take a rest and spend some time recuperating. Examples of these workouts are given later. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. BALANCE When developing a strength training program. I have seen this happen many many time's. movement. For this reason. The latissimus dorsi muscles will not be overloaded and. For example. or pushing. It is important to do exercises that work all the major muscle groups in both the upper and lower body. while activating the opposing muscle results in the opposite. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. If you do use too much weight. Sequence the program to exercise the larger muscle groups first. 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. follow an overhead press with a lat pull-down exercise. as a result. If curls are done first. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. .
low back.training program can be very boring. and they may also produce better results. The athlete should never hold his breath. and phases of conditioning. changing the exercises. For example. Using different equipment. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. for variety or due to necessity (for example. Each athlete must understand how to do each lift correctly before he starts his strength training program. There are also other factors to consider. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . As a general rule. safety. 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. The weight lifter should always do weight training with a partner. and neck. To ensure safety and the best results. as this can cause dizziness and even loss of consciousness. The athlete should periodically substitute different exercises for a given muscle group(s). A poorly designed strength. As long as all muscle groups are exercised at the proper intensity. or spotter. namely. Also. both should know how to use the equipment and the proper spotting technique for each exercise. abdominal.then the arms. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. exercise selection. Breathing should be constant during exercise. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. However. he can do squats with a barbell instead of leg presses on a weight machine. and altering the volume and intensity are good ways to add variety. Correct breathing is another safety factor in strength training. improvement will occur. who can observe his performance as he exercises. A natural tendency in strength training is to see how much weight one can lift. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. when in the field). he can switch to partner-resisted exercises or another form of resistance training. Lifting too much weight forces a compromise in form and may lead to injury.
TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. only works the arm flexor muscles. This is because the exercises have been selected purely for for their strength properties. The exercise should provide movement at more than one joint. On the other hand. They should include those for the muscles of the leg. an exercise like concentration curls for the biceps muscles of the upper arm. although an effective exercise. only involves the elbow joint. shoulders. and so forth. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. These exercises will be detailed in a following section. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. For example. and inhale during the negative (eccentric) phase as the weight returns toward the floor. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. This will help him train a greater number of muscles in a given time. however. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. For most people. The concentration curl. EXERCISE SELECTION When beginning a resistance-training program. the pull-down exercise produces motion at both the shoulder and elbow joints. but are good for developing strength. low back. Also.the floor. most of the exercises in the program should be "multi-joint" exercises. Power lifting is probably safer than an Olympic lifting. increasing strength is only secondary to someone that is serious about body building. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. For example. and not for . Usually eight wellchosen exercises will serve as a good starting point. especially beginners.
the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. By the end of the second week (4 to 6 workouts). A training is one particular form of circuit training. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. If he can do only seven repetitions of an exercise. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. the weight must be reduced. he should increase the weight until he can again do only 8 to 12 repetitions. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. if he can do more than 12. conditioning. Also less rest is taken between sets during the workout. P. joints. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. he should use progressively heavier weights. the weight should be increased. When he can do more than 12 repetitions of any exercise. Circuit training is done with lighter weights.any traditional reason. This is very important. Power lifting exercises will also be explained in detail in their own section. During this phase. because the beginner must concentrate at first on learning the proper form for each exercise. Several different circuit training routines will be given in this book. H. and maintenance. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. and ligaments. During the second week. . and with higher repetitions usually between 12 and 20 reps.
If he stops making progress with one set of 8 to 12 repetitions per exercise. As time goes on and he progresses. The maintenance phase should be continued throughout his career and. More frequent training. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. ideally. is required to reach and maintain peak fitness levels. The emphasis in this phase is no longer on progression but on retention. recovery period. Although training three times a week for muscle endurance and strength gives the best results. the maintenance phase is used to maintain that level. throughout his life.This usually involves an increase in weight of about five percent. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. As with aerobic training. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. set of that exercise is done in an equal or lesser time period. . Three sets per exercise is the maximum most athletes will ever need to do. Instead. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. third. 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. however. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. a second. Maintenance Phase Once the athlete reaches a high level of fitness. After an appropriate period of rest. As long as he continues to progress and get stronger. The exercise period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. unlike exercises performed in cadence or for a specific number of repetitions. one can maintain them by training the major muscle groups properly one or two times a week. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. The use of timed sets. and so on. It does not hold back the more capable performer by restricting the number of repetitions he may do. he does not need to do more than one set per exercise. This process continues indefinitely.
as a general rule. by decreasing any rest period between timed sets. This having been said. First. This is done by lengthening the time period of any or all timed sets. the best procedure to follow when doing a resistance exercise is as follows. the difficulty of the activity can be increased.5 minutes. abdominal curls. by increasing the number of timed sets performed. wide-hand. those muscle groups worked by the sit-up or pushup event. or give priority to. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. To add variety and increase the overall effectiveness of the activity. For this reason. This is because the muscles worked by those two exercises will already be pre-exhausted. or by any combination of these. a training regimen which exercises all be developed and followed. and so forth) and sit-ups (regular. This ensures continued gains and minimizes boredom. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. here is a very time-efficient way of conducting push-up/sit-up improvement. Following this sequence ensures that all major muscles are worked. Thus. To meet this goal. and so forth) can be done. Then. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. feet-elevated. 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. When . 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. a muscle endurance or strength training workout should not be designed to work exclusively. several of these will be given.Timed sets can be applied to improving athlete's sit-up and push-up performance. abdominal twists. and vice versa. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. close-hand. Thus. perform a workout to strengthen all of the body's major muscles. when a athlete performs a workout geared to develop muscle endurance and strength. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. and to be assured that all emergencies can be met. do timed sets to improve push-up and sit-up performance. different types of push-ups (regular. Below. At the same time. As the athletes' levels of fitness improve. In this way.
for the beginner.performing this type of workout. Thus. For example. athletes must set goals for themselves. This program also includes exercises to strengthen the neck muscles. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. where they are located. because of the nature of the situp. and make adjustments accordingly. If this happens. or vice versa. rest intervals must be placed between timed sets. and biceps curl. Finally. as in any endeavor. and their primary action. During a timed set of push-ups. For example. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. This applies when doing each timed set. It is a good program for beginners and for those whose time is limited. The beginning weight-training program will work most of the important. In the same way. It has some duplication with respect to the lat pulldown. an athlete may reach temporary muscle failure at any time before the set is over. With this approach. he should immediately drop to his knees and continue doing modified push-ups on his knees. However. Major Muscle Groups In designing a workout it is important to know the major muscle groups. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. To ensure a good. the times listed in the chart above may prove to be too long or too short for some athletes. for the more advanced lifter. The exercises should be done in the order presented. this program may overwork some muscle groups. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. graphic 3-6@@@@@@ . major muscle groups. balanced workout. athletes can before doing the other. pay attention to how the athletes are responding. several timed sets of push-ups can be done followed by several sets of situps. When using timed sets for push-up and sit-up improvement.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups.
Here are some tips for exercising through strength training. 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. or arch the body. then the smaller ones. and return the weight to the starting position in a controlled manner during the eccentric phase. Exhale during the concentric (positive] phase of contraction. and more effectively. This helps to increase motivation. and safety. lurch. Always breathe when lifting. Do not twist. you'll want to increase this number over time to at least 30 minutes per day three times per week. You'll enjoy it and you'll see improvement in the tone of your body quickly. Perform all exercises through their full range of motion. or with the correct equipment training alone is OK too. Always use strict form. and inhale during the eccentric (negative) phase. • Work with a low amount of weight first. Otherwise you can have a training partner to help with spotting. Accelerate the weight through the concentric phase of contraction. This small investment of time and money will allow you to improve your overall muscle mass faster. and end the concentric phase in a fully contracted position. lunge. • 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. This can cause serious injury. Begin from a fully extended. the intensity of the workout. With strength training. 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. . relaxed position (prestretched). • Consider working with a physical trainer. Exercise the large muscle groups first. Again. you should add in ten minutes per day three times per week at least.
Sandbags may seem unusual but have some advantages. They can improve an untrained athlete's level of strength. The weight of the bags can be varied depending on the amount of fill. The availability of facilities may vary. three times a week. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Sandbag exercises are very effective in strength-training circuits. athletes should warm up. Whether the training uses expensive machines. to progressively overload his muscles. it is unreasonable to expect that all folks can use them on a regular basis. pushups. the result is largely the same. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. or partners. Ensure that every training program is balanced. and single-leg squats are examples of exercises which use a person's body weight. safety is a critical factor. . Concentrating on weak areas is all right. cool down. Alternate pulling and pushing exercises. However. to let the body recover and help prevent over training and injury. Never increase the resistance used by more than 10 percent at a time. sandbags. dips. Exercise Programs When developing strength programs for people. not just specific areas. Pull-ups. but not more than 96 hours. there are limits to the type of training that can be done. Progress slowly. but the rest of the body must also be trained. the development of strength does not require expensive equipment.Allow at least 48 hours of recovery between workouts. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. For example. As with all training. and follow the principles of exercise previously outlined. Although many towns have excellent strength-training facilities. Train the whole body. All that is required is for the athlete. follow triceps extensions with biceps curls. situps.
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. increased caloric intake. The speed of movement for PREs should always be slowand controlled.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. the second half of each repetition as the exerciser returns to the starting position). weight training. the negative part of each exercise should take at least as long to complete as the positive part. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. Following are descriptions and illustrations of several PREs. As a general rule. Weight training develops both strength as well as the size of skeletal muscles. Weight training uses a variety of specialized equipment designed to target specific muscle . This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. This section will focus on weight training for body builders. It uses the force of gravity to oppose the force generated by muscles through contraction. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Workouts are designed to focus on certain muscle categories. the more effective they should become in providing the proper resistance for each exercise. and foods are consumed with the intention to build the body's metabolism and increase mass. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. and rest. More than one exercise per muscle group may be used. They must communicate with each other to ensure that neither too much nor too little resistance is applied. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. The longer the partners work together. It is achieved through muscle conditioning.
and weight moved to cause desired increases in strength. If you don't use good form in weight training. EXERCISES . exercise types. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. I find I can concentrate better working out by myself. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. While they are not exactly the same. tempo. sets. These trainers can suggest specific workouts for you to begin with. Another form of weight training is resistance training. you should not just "jump right in". 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. we'll define some common exercises for clarification. endurance. Building up slowly allows muscles to develop appropriate strengths relative to each other. If you are a beginner at weight training. If you want to undertake it yourself. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. The specific combination of reps. sets. The basic principles of weight training are pretty much the same as those of strength training. the overall tone of that muscle will grow over time. dumbbells. Some people refer to weight training as strength training. Different weights will give different types of resistance. Strength training focuses on increasing muscular strength and size. they are both similar to each other. Personally I have never used a personal trainer or even a training partner. exercises. You need to build up your strength and over-working your muscles can cause more harm than good. It involves a manipulation of the numbers of reps. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. size. First. When your muscles are resisting a weight. 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.groups and movements. Most gyms offer the services of a personal trainer that comes with the membership fee. and weight depends upon the desires of the body builder. or shape. Equipment used in weight training include barbells. Some of your muscles might be naturally stronger than others.
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
Hold a barbell with hands a little closer together than shoulder width. side dumbell raise. Press bar overhead to arm's length. . they will have many specialty machines that will work specific parts of your body. Lock your legs and hips and keep your elbows in slightly under the bar. This can also be done with straight bar. The exercises listed above can be done either in a gym or in your home. Lie on an incline bench and position your head at the top. Return to the starting position. Keep your upper arms close to your head. front dumbell raise Standing Military Press For this exercise. you will use a barbell. Stand with your legs about shoulder width apart and lift the barbell to your chest. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Press the bar to arm's length over your head. If you are going to join a gym. This exercise can also be performed with dumbbells or seated on a weight bench. seated or standing or with 2 dumbbells and your palms facing in. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. shoulders military press. front barbell raise. 2 dumbbells. military raise. Now that you know what exercises to do. Employees at the gym can help you with proper use of the machines. let's look at a couple of sample workouts. dumbell press.
Pull the bar straight up towards your chin. Let the bar hang straight down in front of you. keeping it close to your body.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. . Keep your body and wrists straight.
Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise .
Then slowly lower them back down to your side again. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. lower the weight while simultaneously lifting the weight in your right hand. palms facing backward. so that both arms are in motion at the same time. Make sure you are lifting the dumbbells up rather than swinging them up. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. but not quite locked. Your feet should be about shoulder width apart. With a smooth. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side.Stand with a dumbbell in each hand. . Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Hold a dumbbell in each hand with your palms turned toward your body. controlled motion. Don't lean forward while doing this either or you risk injury to your back.
Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Raise your shoulders up as far as you can go then slowly return to the starting position. The dumbbell should end up roughly parallel with your torso. . Before starting. Your back should be flat and almost parallel with the floor. 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. Tighten your abs to keep your body from turning to the side as you lift the dumbbell.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Switch arms after one set. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Concentrate on pulling your elbow back as far as it can go. look straight ahead instead of at the floor so you can keep your back straight. Hold two dumbbells with your arms hanging at your sides. Droop your shoulders down as far as possible. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position.
Keep your head up and your back completely straight. You can put your heels on a 1 inch block to further work the quads. press the weight up back to the starting position. not your neck. Once you reach the bottom position. 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. Keep your back as straight as possible and your chin up. Stiff Leg Barbell Place a barbell on your shoulders. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. . You can also use a wider stance to work the inner quads even more. or adapted for use without the machine. Standing Calf Raises This can be done with a specific machine found in a gym. Return slowly to the upper position. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. 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. This can also be done holding a barbell. Bend at your waist with your legs locked. until your upper body is parallel to the floor. Firmly grip the bar with your hands almost twice your shoulder width apart. This can also be done with your knees slightly bent.
and your chest should be directly over the middle of your thigh. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. or alternate legs for each rep. 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. Place a barbell behind your head at the base of your neck. Keep your back tight and your chest out throughout the entire exercise. Keeping your front foot flat on the floor. Stand up straight. your hips should be sitting back. Reach one foot back and place your toe on the box. then slowly straighten your legs and raise your body back up to a standing position. lowering your hips so your rear knee just clears the floor. and lean forward slightly at the waist. Pause briefly in this position. If you have difficulty lowering yourself down this far. leading with your head and chest. At this point. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Lunges Place a barbell on your upper back. the more difficult the exercise. Keep your head and neck in line with your torso so that you are looking forward. sit your hips back (like you are going to sit in a chair). Mid Section . Position your right leg forward in a long stride. your thigh and lower leg form a right angle. lower yourself until the knee of your front leg is bent 90 degrees. Your foot should be far enough in front of you so that when you bend your right knee.the higher the box. bend your knee (of your front leg). Now. Complete a full set. your shoulders should be directly over front foot. Return to the starting position. your knee should be directly over your toe. At this point.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Lift your chest up and look straight ahead. Your shoulders should be directly over your front foot. and straightening your leg. Grasp the barbell with both hands with a wider than shoulder width grip. Slowly bend your knees. raise yourself by pushing your hips slightly forward and up toward the ceiling. then switch legs and repeat. Keep your opposite foot flat on the floor and point your toes forward.
Crunches Lie flat on your back with your feet flat on the ground. and your lower back should remain on the floor. Place your hands lightly on either side of your head keeping your elbows in. If you are resting your feet on a bench. Focus on slow. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Begin to roll your shoulders off the floor. or resting on a bench with your knees bent at a 90 degree angle. Your shoulders should come up off the floor only about four inches.don't cheat yourself by using momentum! Workout Routines Bulk Up . controlled movement . 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.
you need to start out with some warm up exercises. This can also be simple stretching exercises and deep breathing. You can adapt it as needed to suit your workout goals. Again.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. don't worry. it's important to start out slow and not push yourself beyond your limits. With any workout. As a beginner. This plan is just a suggestion. This can be simple stretching as you get your body ready to work. get sore but bounce back quicker since the muscular damage isn't as severe. A warm-up session prior to working out can not only help get your body ready for exercise. Beginners. . on the other hand. You can progressively increase the amount of weight you lift as you get stronger. This is what bodybuilding is all about – a continuous cycle of one-step-back. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. The reason is simple: as you get more experienced.Upper Body For the following exercises. two-steps-forward. repeated over and over on a weekly basis. If the word "damage" makes you flinch. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. You should also have an appropriate cool down period after you are done working out. but your mind will get prepared as well. Day 1 . Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. begin with two sets of 10-12 reps each. It's a good thing for a bodybuilder to incur limited muscle damage. you can work out more frequently than more advanced body builders. you learn to push your muscles harder and inflict more damage that takes longer to recover from. 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.
Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.Lower Body and Abs Again.Upper Body Increase your sets to 3 doing 10 .12 reps each • Chin ups (get assistance if necessary) .Rest Day 4 . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .
Keep in mind that you won't get results as quickly with a fewer day workout. consider starting out with a two or three day plan. it can still be effective. Here is a sample three day workout.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. Day 1 .Back. but if you need to start out slowly. Chest. • 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 .• 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 . . and Abs Do three sets of 12-15 reps each.Rest If a four day workout plan is too much for you.
but you can choose whatever foods you want to get what you need. During training. Triceps. By doing this. This is to make sure that you have enough energy to make it through your entire workout. your body can take advantage of that extra blood flow and work the muscles more efficiently.Biceps. .• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . When you consume protein and carbohydrates prior to a workout.Legs and Shoulders Do three sets of 12-15 reps each. there is increased blood flow to the muscles. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. you should eat some protein and carbohydrates. Many people opt for a protein shake and a bowl of rice. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.
be sure to take note of how long it took you to get to that point. Be sure and rest between sets to allow your body to adjust and recover. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. It describes calisthenic exercises for developing strength.It's a good idea to keep track of your workouts and how many sets and reps you are doing. coordination. 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. flexibility. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. try more weight. These include cardio endurance. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuit training is a term associated with specific training routines. and flexibility. athletes' . Circuits can also be designed to concentrate on sports skills. endurance. This is to get the blood flowing through the muscles. On the second set. muscular endurance. The goal is to add weight until it's difficult to complete 8-12 reps. This could be a little time on a treadmill or walking. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. not lift weights. If you find that it's just a bit too easy. and speed. 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. It's also a good idea to do your first set with very little weight. Remember. you want to build your body. Usually that's around a minute or two. add a little weight and do the exercise again. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. Circuits can promote fitness in a broad range of physical and motor fitness areas. strength. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping.
There are three basic ways to increase the intensity or difficulty of a fixed circuit: .Increase the number of times athletes go through the circuit. Each has distinct advantages. a specific length of time is set for each station. the free circuit requires little supervision. number of stations. number of times the circuit is completed. it can provide both fun and a challenge to any athletes' physical and mental abilities. These are discussed below. Aside from this. 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. The time is monitored with a stopwatch. A little imagination can make circuit training an excellent addition to a persons total physical fitness program.common tasks. Almost any area can be used. At the same time. Fixed Circuit In a fixed circuit. doing a fixed number of repetitions at each station. In addition. number of athletes. Progress is measured by the time needed to complete a circuit. . and athletes rotate through the stations on command. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. or any combination of these. .Increase the time per station along with the number of repetitions. but increase the number of repetitions. and no signal is given to move from one station to the next. there is no set time for staying at each station. number of time. the quality and number of the repetitions done should be monitored. and any number of athletes can exercise for various lengths of time. and sequence of stations. Free Circuit In a free circuit. athletes work at their own pace. number of stations. . These include the time. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit.Keep the time for completion the same.
After the warm-up. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. It is vital in a free circuit that no athlete stand around waiting for equipment. Having enough equipment reduces bottlenecks. developing lower-body strength) needs as few as six to eight stations. When a fixed circuit is run. Consider also the time it takes to move from one station to the next. As athletes become better conditioned. Number of Times a Circuit is Completed To achieve the desired training effect. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. athletes may have to repeat the same circuit several times. the time at each station should always be the same to avoid confusion and help maintain control. exercise periods may be increased to 30 seconds or longer for all three rotations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. and taking 15 seconds to move between stations. the athletesm should be divided into 10 groups of four each. Each station must then be equipped to handle four athletes. Difficult exercises can be alternated with less difficult ones. The exercise time at each station may be reduced to 20 seconds the second and third time through. A circuit geared for a limited objective (for example. athletes may run through the circuit three times. For example. Further. On the other hand. respectively. in this instance a rope jumping station must have at least four jump ropes. circuits to develop both strength and cr fitness may have as many as 20 stations. The whole workout takes less than 45 minutes including warm-up and cool-down.Time One of the first things to consider is how long it should take to complete the circuit. and poor results. exercising for 30 seconds at each station. Number of athletes If there are 10 stations and 40 athletes to be trained. . a circuit may have ten stations. Another option is to have four rotations of the circuit. slowdowns. For example.
conditioning drills.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. the same muscle group should not be exercised at consecutive stations. 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. and guerrilla drills described in this section. Imagination and fun are important elements in developing circuits that hold the interest of athletes. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. He can choose from the exercises. For example. For example. The six steps below cover the most important pects of circuit development. while muscular endurance work may be secondary. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. For example. exercisers may follow . increasing muscular strength may be the primary objective. On the other hand. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. calisthenics. Arrange the Stations A circuit usually has 8 to 12 stations. After deciding how many stations to include. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). grass drills. he should not limit the circuit to only these activities. the designer must decide how to arrange them. However. improving cardiorespiratory endurance may be the top priority. in a circuit for strength training. in a strength training circuit. but it may have as many as 20.
he may do this in several ways. The sketch should include the activity and length of time at each station. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. In some cases. instructions for the stations are written on the signs. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. they may run laps or run between spread-out stations if space is available. the number of stations. If the designer wants to include running or jogging a certain distance between stations. #########show exercises . The choice of exercises for circuit training depends on the objectives of the circuit. Select the Training Sites Circuits may be conducted outdoors or indoors. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area.the pushing motion of a bench press with the pulling motion of the seated row. athletes may run five laps or for 20 to 40 seconds between stations. The necessary equipment is placed at each station. If some exercises are harder than others. spreading the stations too far apart may cause problems with control and supervision. each muscle has a chance to recover before it is used in another exercise. The choice of exercises depends on the objectives of the circuit. However. Outdoors. Another approach might be to alternate between upper and lower body exercises. By not exercising the same muscle group twice in a row. and all other useful information. In the gymnasium. 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. athletes can alternate hard exercises with easier ones.
The keys to avoiding injury while gaining training benefits are using correct form and intensity. lunger. because of predisposing conditions or injuries. cardio and muscular endurance. Few exercises are inherently unsafe. Poorly-coordinated athletes. such as trainees. however. When doing exercises at a moderate cadence. They can help develop coordination. calisthenics such as the bend and reach. flexibility. following the directions written below will produce satisfactory results with a minimum risk of injury. for the average athlete who is of sound body. For example. the possibility of straining the lower back increases. some of the calisthenics listed below may be done in cadence. may find certain exercises less safe than others. some people. Cardio Vascular and muscular encurance. and side-straddle hop can best be used in the warm-up and cooldown periods. and chin-up/pull-up. squat bender. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. knee bender. use 80 counts per minute. will derive the greatest benefit from many of these exercises. Finally. flexibility. Exercises such as the push-up. With a slow cadence. Nonetheless. and directions are provided below with respect to the actions and cadence. on the other hand. athletes with low fitness levels. These calisthenics are noted. Use good judgment before performing these exercises. flutter kicks are an excellent way to condition the hip flexor muscles. On the other hand. . However. sit-up. and strength. and strength. parallel bar dip. Although calisthenics have some value when included in a cardio circuit or when exercising to music. use 50 counts per minute unless otherwise directed. for the average athlete. a conditioned athlete may use multiple sets of flutter' kicks with good results. Also. few calisthenic exercises are really unsafe or dangerous. SAFETY FACTORS While injury is always possible in any vigorous physical activity. However. with the lower back properly supported. Calisthenics can be used to exercise most of the major muscle groups of the body. without support. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. shouId not do the advanced exercises highly fit athletes can do.Calisthenics Calisthenics can be used to help develop coordination.
Using such exercises for unconditioned athletes increases the risk of injury and accident. athletes can do running at THR with some light calisthenics and stretching. However. Programs that try to do too much too soon invite problems. they should work them at a reduced intensity to minimize stress and permit recovery. it minimizes injuries caused by overuse. athletes can benefit from doing partner. The following are key points for ensuring safety during stretching and calisthenic exercises: . athletes should progressively train to build up to these exercises.The key to doing calisthenic exercises safely is to use common sense. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. Such a program has variety. The day after a "hard" training day.resisted exercises followed by a slow run. at the same time.Friday (M-W-F) training objective is cardio vascular fitness. To ensure balance and regularity in the program. if athletes are working the same muscle groups and/or fitness components. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. slow stretching exercises. develops all the fitness components. horizontal ladder. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. The best technique is to train alternate muscle groups and/or fitness components on different days. and crab-walk exercises. Some athletes complain of shoulder problems resulting from rope climbing. and follows the seven principles of exercise while. a certain level of muscular strength is needed to do them safely. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. progressive manner. If this type of action is performed. Also. not conditioning drills done to cadence. This is especially true if someone has had a previous injury to the back. For example. Therefore. wheelbarrow. should be used. if the Monday-Wednesday. Progression and Recovery Other important principles for avoiding injury are progression and recovery. These exercises are beneficial when the athlete is fit and he does them in a regular. ballistic (that is.
.A combination of spinal rotation and bending should generally be avoided. Visit your local recreational center or community center. . use a stationary bike.Stretch slowly and without pain and unnatural stress to a joint. ballistic (bouncy or jerky) stretching movements. too. head out for a walk with your spouse for a few minutes. controlled movements with little or no extra weight. If you can't leave the kids. • Do it with a pattern. take them with you. 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. . Your Overall Body Fitness Plan To improve the physical fitness of your body. consider these easy and fun ways to get in the exercise that you need. This means feeding it the right regimen of movements. However. CALISTHENIC EXERCISES The following are some common calisthenic exercises. you need to give it the physical movement that it needs. • If you can't leave the television. Start by working in exercise through aerobics and strength training into your day. You get the exercise you need without missing your television program and time will fly by. ride the bike. cooling down. This is a great way to get in some quality time away from the television. Use static (slow and sustained) stretching for warming up.. use only slow. You can even start doing these things at home. During your favorite show.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. which will make the process easier and even more enjoyable. To make it even better. if done.
No one test can measure total-body flexibility. comparing one person's flexibility with another's should not be done. but it should cause some discomfort because the muscles are being stretched beyond their normal length. It will make all of the difference in how effective it is for you. These areas are commonly susceptible to injury due. Good flexibility can help an athlete accomplish such physical tasks as lifting. Swimming. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. A simple toe-touch test can be used. For many it's a great stress relief and it can be a lot of fun. Stretching should not be painful. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. to loss of flexibility. It involves the ability to move a part of the body through the full range of motion allowed by normal. in part. and physical work with greater efficiency and less risk of injury. However. you will come to enjoy exercising. running. Your overall body fitness means exercise and movement. . tests can be used to assess flexibility in the hamstring and low-back areas. 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. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. Yet. When you begin to add these into your day. People with poor flexibility who try to stretch as far as others may injure themselves. Make it your goal to actually put together a workout that you enjoy. climbing.• Do sports and other physical activities that you enjoy. you'll probably find every excuse not to do them. loading. Developing and maintaining it are important parts of a fitness program. Flexibility is a component of physical fitness. Flexibility is the range of movement of a joint or series of joints and their associated muscles. Because people differ somewhat anatomically. disease-free joints. martial arts. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test.
Although an important safety feature. and ballistic. the easier it is for the muscle to adapt to that length. by limiting range of motion and preventing the body from hurting itself. The longer a stretch is held. . it can be an obstacle to athletic development. The athlete should feel slight discomfort. passive. Static stretching should not be painful. especially during a sudden or extreme change. These are described here and shown later in this section. He should hold each stretch for ten seconds or longer. but no pain. Every muscle is subject to the myotatic reflex. proprioceptive neuromuscular facilitation (PNF). for best results. stretching must be slow and deliberate. requiring a long slow recovery process. You may weaken the muscle. not days. If you overstretch you can injure the muscle and end up decreasing your flexibility. When pain results from stretching. This lets the lengthened muscles adjust to the stretch without causing injury. The reflex opposes changes in muscle length. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. The athlete assumes each stretching position slowly until he feels tension or tightness. It is a safe and effective method for improving flexibility. our muscles would be allowed to overextend and tear. There are four commonly recognized categories of stretching techniques: static. This lengthens the muscles without causing a reflex contraction in the stretched muscles. This is the tension you feel during stretching exercises. To counter the reflex. and it prevents strains and tears. Stretching Techniques Using good stretching techniques can improve flexibility. the myotatic reflex causes it to tighten and attempt to shorten. Without it. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). Set your stretching goals over a period of weeks or months. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. When a muscle lengthens beyond a certain point.
Although this method may improve flexibility. to help him stretch. • Devote several minutes to stretching three to five days a week. This is especially important if you've suffered a previous injury that may be affected by flexibility training. jumping jacks etc. 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. Safety Guidelines Stretching is only beneficial if done properly. Bouncing causes the muscles to tighten and increases the risk of injury. • Complete a large muscle warm-up such as brisk walking. Stretch gradually. • Don't bounce or jerk when you stretch. and as part of a warm up for any athletic activity. . PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. and with proper form to avoid injury. including one increasing your flexibility. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. This produces a safe stretch through a range of motion he could not achieve without help. bike riding. or dynamic. for five to ten minutes before stretching to warm up the body. pole. Other key points include: • Consult your doctor before starting any exercise program. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. it often forces a muscle to stretch too far and may result in an injury. such as a towel. Gently stretch to a point of tension and hold. BALLISTIC STRETCHING Ballistic. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. or rubber tubing. Individuals and units should not use ballistic stretching.
it took years to get tight. circulation. The following FITT factors apply when developing a flexibility program. as well as passive stretching and/or PNF stretching.• Don't hold your breath. blood pressure. Type: Use static stretches. • Hold the furthest point of any stretch for a few seconds. If you do. Remember. . • You should never feel pain in your joints during stretching exercises. • Hold each stretch with a feeling of lengthening the targeted muscles. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . • If you're a beginner. A mild sensation of pulling should be felt in the target area. • Don't overstretch. breathe normally and deeply with a feeling of relaxing the body. Be patient. Frequency: Do flexibility exercises daily. Stop if you feel any pain. Athletes should do these for five to seven minutes before vigorous exercise . allow some time to see results. stop immediately and consult your health care provider. This causes a gradual increase in the heart rate. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. . FITT Factors You should include stretching exercises in all of your workouts. assumed slowly and gradually.Slow joggin-in-place or walking for one to two minutes. A recommended sequence of warmup activities follows. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. then stretch further and hold that new position for 20-30 seconds. start slow & don't over do it. Do them during the cooldown to help maintain flexibility. and increases the temperature of the active muscles. not pain.
Slow joint rotation exercises (for example.Slow. and do not bounce or bob. The following information explains the importance of cooling down and how to do it correctly. thus helping reduce the risk of injury. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. to increase the intensity level before the activity or conditioning period. . arm circles. This helps prepare the neuromuscular pathways. It also increases the joint's range of motion and positively affects the speed of muscular contraction. Work each major joint for 5 to 10 seconds. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. one should walk for one to two minutes. as this can be very dangerous. Stopping exercise suddenly can cause blood to pool in the muscles. and stretching exercises should be a major part of both. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. knee/ankle rotations) to gradually increase the joint's range of motion. . The warm-up increases the flow of blood to the muscles and tendons. static stretching of the muscles to be used during the upcoming activity. as described in another section. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. . .Slowly mimic the activities to be performed. Hold each stretch position for 10 to 15 seconds. After running. lift a lighter weight to warm-up before lifting a heavier one. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. thereby reducing blood flow to the heart and brain. .Do not stop suddenly after vigorous exercise. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.. for example. For example.Calisthenic exerciese.
Stretching is one form of exercise that takes very little time relative to the benefits gained. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. The following exercises should be performed slowly. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. There are also height to weight and circumference ratio's but these are the least accurate. ligments. Use partner-assisted or PNF techniques. Such programs include sensible diet and exercise regimens.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. The muscles are warm from activity and can possibly be overstretched to the point of injury. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Be careful not to overstretch.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Athletes who are overweight should follow a fat loss program. However. You may also work on it at home.. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. . . This may provide better movement and less friction in the joint. Rotation Exercises Rotation exercises are used to gently stretch the tendons. if possible. this method is very time-consuming and expensive and usually done only at hospitals and universities.
gender. You can do it even when you are in too much of a rush and don't have time. Think of your diet as being free. dieting is something that is simple to do healthily even if you can't live without certain foods. . not a temporary thing but a permanent thing. But. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. too. However. troublesome. And. chips. Take a look at the weight allowed for your height as shown in Table 1. you can do it with lots of favors that you AND your children will enjoy.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. You Are What You Eat. with all of the comfort that you want and need. full of taste and adventure. People always want to know if a particular food is good or bad for them. limiting or boring. No single food choice is necessarily a bad choice. If you exceed the weight listed for your height. which is best accomplished by a combination of eating less and exercising more. we aren't talking about a diet to lose weight. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. here. Don't think about a diet that's taxing. You need a diet that is actually a way of eating. Poor choices like a lunch of soda. If you don't fall into the well-muscled category. Too many bad choices over time can accumulate into a poor diet. This exercise program meets the requirement to be physically active everyday. What you need to accomplish through a diet is to train your body to eat healthily. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. you may not necessary be over fat. Losing one to two pounds a week is a realistic goal. 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. Although that sounds even worse. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. We aren't talking about a diet that you will go on to lose weight and then come off of later. open. it's time to starting making some changes to your lifestyle. only a small percentage of their total body mass may be fat. Yet. and height.
fats. 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. and sugars that can cause you health issues.What's Healthy? The foods that you need play a significant role on your health. • Fruits are sweet so they can solve the sweet tooth. • You are more prone to limitations physically as well as mentally. 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. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. the food that you consume is the fuel that your machine needs. Unlike "white" foods. your heart rate increases to unhealthy levels. But. your body can become ill faster and with greater intensity. They don't cause you to gain weight like others. • Your blood pressure rises. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. All sorts of problems arise from not eating a healthy diet of food. If you don't give it quality food. whole grains give you so much more health. In the way of your body. your body will not be able to perform as well as if you gave it the highest quality foods. They provide antioxidants to a high level that helps to heal your body. In our machine look at the way that food works. • Without nutrition. . • Whole grains are also an important product of a healthy diet. • Your body does not heal as quickly from injury. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. and they are very low in calories meaning you can eat more. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. it won't perform the right way. improve your physical fitness from the inside to the out. healthy food is just as important.
Your doctor may have additional or different recommendations for your health. causing you to keep in all that you can. He or she may recommend a diet that is different for your specific health issues. The good news is that you don't often need a lot of work to make them happen. All foods and drinks should be noted! . Dieting To Lose Weight Finally. improving these five areas is all you need to do. too. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Spend one or two days recording the foods that you eat in an average day on a piece of paper. take note of how a normal day or week goes for you. Where Are You Now? When it comes to improving your diet fitness. too. if you need to lose weight. 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. Consuming enough water means that you'll system is hydrated. 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. The average person should consume about 1800 to 2000 calories per day. you need to reduce this amount to at 1500 to 1600 calories per day. The body goes into dehydration mode. What do you eat for breakfast. If you are dieting and need to lose weight. • Meats are important parts of the diet. you're eating less and that you aren't getting as many calories from other liquids.• Water intake is also important. 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. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. You need protein but you shouldn't want to get it from fatty meats. Those that do not get enough fluids end up having a body that retains water rather than having less. If you don't do anything else. In addition. you need to take into consideration the location that you are right now.
For example. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. Next. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. there are several key things for you to address. Don't worry.2. determine if there is a better way for you to get the foods that you like. you may have an emotional attachment to the foods. 4. How often did you eat without actually being hungry but being instead bored. If you just love the taste. sugars and calories in general. If you love your mashed potatoes loaded with gravy. find out why it is that you can't give them up. anxious. Figure out how many calories you are consuming in an average day. you need to address this emotional problem. If you need apple pie to feel safe. sour cream and butter just because you love the taste. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . Being honest with yourself is important. For most people this is as simple as tracking what they eat over the period of a few days to a week. are you connected with that big slice of apple pie because it was your favorite growing up. though. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. you can find ways to get much of the same taste without a lot of the calories. they aren't all bad! First. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. 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. that's a different story. Look at your list of foods and see how many of them are high in transaturated fats. 3. For example.
Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. here is comes. instead of eating it every few days make it the reward that you get for a week of good eating. if you give it a try you may find that you like these foods better than you do the high fat. Indeed you may want that slice of apple pie. For example. your diet fitness can threaten your life through disease and even early death. 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. But. If you can not commit to making changes here. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. Yet. 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. How Can You Improve? Okay. limiting diet that's going to make your taste buds go permanently bland is up next. If you don't know you should talk to your doctor about this. now you need to consider how you will make changes that you can actually live with. 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.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. The awful. This section of our book is long for a reason. Don't fret about the foods you love. If you are a diabetic. One limit to this is when the food itself is detrimental to your health condition. Here are several key areas to make changes and exactly how you should make them. That's exactly what you need to strive for here. remember moderation is the key factor in real diet fitness health. . use it in a different way. We've already talked about what foods you need to eat for a healthy diet. There are certain times in life that foods become prime suspects to leading to health risks. high cholesterol foods that you currently are eating. You should know what types of foods you can not eat. Food isn't worth the risk of your life. and therefore you can improve your health overall.
Or take a supplement of fish oil. you are in a hurry and who has time to chop up vegetables? Well. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. they help to remove toxins from your body which means a reduction in risks of cancer. there are reasons why an investment in a bit more time here can literally save your life. Reducing the amount of sodium that you take in is also a key factor in improving health. The darker. richer and brighter the color is. Antioxidants can help to transform your health. 2. Yes. A good way to know if they are in the foods that you are eating is to look at the color of the food. Instead of using a lot of salt. Garlic is a great antioxidant for your heart too. For example. the more antioxidants are in it. . And. you should instead consider getting them from whole foods as they are richer as well as tastier that way! Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made. there are various foods that can help you to improve your hearts health. In addition. in moderation can improve your health. replacing the vegetable oil in your diet with olive oil.Heart Health Improving your heart's health is essential. 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. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. try other flavor additions to your dishes. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. eat lean cuts of meat. You should try to consume at least 2 to 3 servings of fish per week. 1. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Consume more fish. They can help to unclog your heart's arteries from cholesterol. For this.
No food in one sitting should be a larger quantity than the size of your palm. we'll make it simpler for you. Eat more fruits and vegetables. The produce section is your friend filled with riches. no frozen entrees. Reduce the amount of fat. meats that are high in saturated fat are clogging your heart. 2. Learn to read labels so that they tell you what's in the foods you eat. or products that are placed in foods to keep them fresh and looking good. It adds weight to your body and it causes all types of health risks later in life.Many foods that are pre-made contain high amounts of preservatives. Eat more fish. eggs and other fresh products usually line the walls of the building. The trick you should follow. unhealthy foods with foods that are better for you. Look at your grains. eat a bit slower. 6. Try to look for ways to improve your current recipes through replacing butters. . Reduce portion sizes. Replace white rice and pasta with whole grain. Avoid the aisles and you'll improve your health overall. Replace white bread with whole grain bread. This single movement alone will improve your health considerably. Add one new recipe to your diet each week. is to visit your grocery store and walk around the outside aisles only as much as possible. Look at labels. To help you to not feel hungry. milks. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. can lead to increased health risks for cancer and they put the pounds on. One good switch is with ground meats. 5. then. butter or creams. and sugars in the foods that you eat. Remove soda from your diet. No boxed dinners. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. Start looking for leaner cuts of meat. Don't reach for beef. You won't notice the taste difference. salts. 4. 3. cholesterol. Remember. Visit the website of the American Heart Association to get heart healthy recipes. Meats. but replace at least part of it with ground turkey or pork. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. chicken and pork over beef. Some of these preservatives can clog up your heart.
When your muscles are filled with glycogen. Don't make sacrifices here for speed. Dropping just a small amount of weight means that you need to eat less and do more physically. Glucose is a simple carb that is stored in your muscles and liver as glycogen. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. you'll need a lot of different nutrients. the foods you eat can make a huge difference in the effectiveness of your program. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. then you need to consider a calorie reduction. Glycogen is the principal form of energy that is stored in muscles. To have enough energy to perform your workout. One of the most important would be carbohydrates. Carbs Carbohydrates are the body's main source of glucose. If you're not eating enough carbohydrates. Food supplies us with calories. Remember. while making changes at first is a challenge.If you need to lose weight. your body will start breaking down muscle tissue for glucose. convenience or habit. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. But food is very important in a body building program. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Glucose can be made from protein. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. but that requires the breakdown of body protein from muscle. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Food is a requirement to living and a healthy diet is an essential part of living a long life. they both look and feel full. Many people don't pay enough attention to the types of food they eat. Glucose also provides energy for your brain and making blood in your body. you will get into the habit and will eventually love the differences you have made. Calories are tiny bits of energy that your body uses to perform work. While you may love food. .
the intake of simple carbs can stimulate fat storage. and aiding in muscle glycogen formation and growth.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. If you eat too many carbs in one sitting. the amount of carbs that should be taken in by multiplying their body weight by three. For men. Along with carbs. it can prevent muscle catabolism while promoting anabolism. however. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. Honey.are digested quickly and easily. Divide your carb meals into six servings throughout the day. Women multiply their body weight by two to get their carb gram intake. For example. potatoes. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. If you have not been working out. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. whole grain breads. 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. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. or muscle building. oatmeal. and brown rice. A high carb intake at your post training meal will have less chance of being stored as fat. Beans and oatmeal are two excellent sources of fiber. Your body must replenish these levels before stimulating the fat storing machinery in the body. That number will be the amount of grams that should be consumed daily. The resulting insulin spike is a double edged sword. Blood sugar and muscle glycogen levels are low from your overnight fast. Focus on unprocessed complex carbs like sweet potatoes. After training.typical simple carbs . . These natural complex carbs are made of long "chains" of sugar and are digested very slowly. sugar and refined foods such as white bread and white rice . it is also the best time to load up on carbs. you must consume enough fiber in your diet. and besides your postworkout meal. Breakfast is definitely the most important meal of the day. Eat about 25% of your daily carbs at this meal. state. Eat some simple carbs after your workout and eat more of them.
Your energy requirements will also decrease at this time. If you lose more nitrogen than you consume. then 50% more (900g) for the next two days. or have a fever. You usually see this in people who are starving. . Your body is degrading muscle and other body proteins. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. try varying the volume of intake. you will be in an anabolic. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). That is made possible because proteins are the basis for body structures. Protein intake exceeds output. If you are needing to lose some fat along with building your muscles. Protein is involved in growing. this is something that you want. Protein Another important nutrient every body builder needs is plenty of protein. state. if your protein output exceeds intake you would have a negative nitrogen balance. nitrogen balance is an important concept to keep in mind when talking about proteins. On the other hand. and replacing tissues. and protein is retained in tissue as new muscle is added. you will want to rotate your carb intake. For body builders. or muscle building. Amino acids are the building blocks of protein. Eat 50% fewer carbs (300g) for two days. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). if you consume more than you lose. This puts your body in what is called a catabolic state. This is not good because the opposite is now happening.As your day wears on. so your body won't need as much. injured. burned. The total carb intake is the same. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. For example. your body will break down muscle tissue to get it. Obviously. Watch out. and then increases insulin levels (ensuring no loss of muscle) on the final two days. your body will store them as fat and increase weight gain instead of muscle mass. then the standard 600g for the next two days. Glucose molecules make up carbohydrates just like amino acids make up proteins. If you eat carbs late in the day. your carb intake should decrease. repairing. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting.
Many diets have you cutting back on fat and carbohydrate intake. you'll still need some fats in your diet. you need to focus on the complete sources rather than those that are incomplete. protein can do what it is supposed to do . roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. even when you are building the perfect body. That way. Ultimately.build muscle. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. cooked 5 oz. When calculating the amount of protein you are eating. but if you want to get ripped with your body building program. your body won't grow when it is in a catabolic state. cooked broccoli 1 c. catabolic means muscle loss. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. you'll need the amino acids in protein to work in your body. If you are dieting while body building. fish. your body cannot break it down very well. therefore. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. A 200 pound body builder. While there are proteins in other foods. The key to fat intake is to stay away from bad fats and only eat the good fat. would need to eat 200 grams of protein every day to put the body in an anabolic state.An anabolic state is when your body has a positive nitrogen balance. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. The general rule is to consume daily the same amount of grams in protein as your body weight. Be aware of the amount of protein you are eating and make them work for you instead of against you. . To compensate. Saturated fat is bad. Because of the chemical composition of saturated fat. milk 2 T. steak. Fats are the main source of energy in the body. These are the fats that contribute to heart disease and high cholesterol. you'll need to eat more protein to counteract this effect. concentrate on the complete sources of protein like meat. Fat combines with glucose for energy in order to spare the breakdown of protein. In body building contexts. and eggs. your protein intake should increase to 1 1/2 times your bodyweight. Fats Yes.
Elevated levels of LDL can clog arteries and cause heart disease. You should truly strive to eliminate all trans fats from your diet. well. Fats keep the body insulated. They are also more readily stored as body fat. Trans fats should also be avoided.Saturated fats are commonly found in animal products such as meat. maintain healthy hair and skin as well as providing a sense of fullness after meals. . saturated fats are hard and solid. They can reduce inflammation. and improve brain function. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. At room temperature. Omega 3 Fatty Acids can actually help combat conditions such as depression. So basically. These fats are most often found in fish and can have some significant health advantages. whole milk dairy products like milk and cheese. fatigue. 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. and even Type 2 diabetes. They play an important role in protecting the body's vital organs. Because they reduce inflammation in the body. Unsaturated fats are easier for your body to break down. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. help prevent cancer growth. joint pain. fat. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. and diabetes. Trans fats cause an over activity in the immune system and are linked to stroke. as well as egg yolks. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. Fats are actually an important part of any diet. These fats are found naturally in foods like nuts and avocados. Unsaturated fats are in liquid form as in oils. This type of fat is often used in commercially processed food because they are preserved longer. heart disease. seafood. so they should be limited. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids.
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. As many know. instead of topping with chocolate or candies. iron and potassium. it becomes much harder to build muscle. so when those levels are down. but drinking actually lowers protein synthesis by twenty percent. About a 1/2 cup is a good amount. you must be careful not to overdo on the fats. Many people like a drink or two or even three to help them unwind and relax. Not only that. Because your cells aren't holding as much water. alcohol can have a detrimental effect on your progress. For one. Alcohol contains nothing but empty calories. • Use olive oil in salad dressings and when cooking • When baking. Not only will having a hangover lower your workout intensity. That includes alcohol as well. you will not be as intense in your lifting and weight training. it dehydrates your muscle cells. Alcohol consumption also hurts muscle growth. you will want to pay close attention to the foods you are feeding your body. There are several reasons why it does this. In fact. phosphorus. relaxation and growth including calcium. Having higher levels of testosterone can help with your workouts by making you more aggressive. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. . magnesium. 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. it slows down your metabolism hindering your body's ability to process foods. It has no nutritional value but it does contain high caloric content. But when you are a body builder. hydrated and even over hydrated muscles allows for a much higher anabolic environment. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. but alcohol lowers the amount of testosterone in your body and actually increases estrogen.
If you're going to be using supplements in your body building program. Plus. When this happens. if you're training hard. it can be especially important. Water flushes out toxins and other metabolic waste products from the body. water can help them work. it burns less fat. Without enough water. as it helps remove excess nitrogen. and water unlocks the power of those vitamins. water can actually reduce feelings of hunger. Use artificial sweeteners instead. In addition. Contrary to popular belief. Supplements like creatine work in part because it pulls water in muscle cells. For this to work properly. coffee. some of the load is transferred to the liver. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. When water is in short supply. If you're eating big to gain weight.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. you'll need much more. If the liver is doing some of the kidneys' work. A good diet is essential to an effective body building program. and you should. and ketones. urea (a toxic substance). For body builders. and tea don't count either. drinking water can actually help you shed excess water weight. Soda. Water is part of every single metabolic process that the body undertakes. then you need even more water to help your kidneys do their work. thinking there's a shortage. The caffeine can increase fluid loss. the body. begins hoarding it. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. In other words. you won't be doing yourself any good. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. You can workout with the intensity of a professional. you need plenty of water. Many vitamins are water soluble. Water is good for you anyway. The liver metabolizes stored fat for energy. but for body builders. Water is especially important when following a "high protein" diet. This water is stored in extra cellular spaces. then you need a basic mega-vitamin. creating an anabolic environment needed for muscle growth. your skin starts looking soft and puffy. so you're not getting the hydration you need. • No regular soda! Diet is better for you anyway and doesn't contain sugar . but if your diet stinks. the kidneys can't function properly.
• 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
Arrange fish and zucchini in a single layer in a large pan. 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. skinless chicken breasts. In a separate bowl. Broil on top rack for 5 minutes. stir together mustard and garlic. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Bake at 350 degrees for 30-35 minutes. Cover and cook over medium heat for 10-20 minutes. drained capers Paprika to taste Rinse fish and pat dry. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. or until the fish easily flakes with a fork. Tie the chicken breasts together with butchers twine. thawed and dried 1 egg lightly beaten 8 oz. low fat ricotta cheese Salt & pepper to taste 4 boneless. Add browned chicken. Add the chopped onion and mushrooms. salt and pepper in. Serve over your favorite type of noodle. garlic & oregano Arrange fish filets in a single layer in skillet. cover and cook on low for 45 minutes. Put the all spice. egg. stirring occasionally. Ground Turkey Breast Sauce 1 lb. Can diced tomatoes w/ basil. or put toothpicks through them. Put a dollop of the mixture into each chicken breast. Uncover and cook an additional 15 minutes. Serve plain or over brown rice. Sprinkle with paprika and capers. and cheese mixture in a bowl. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. slice in half and flattened Combine the onion. low-calorie Dijon mustard 1 clove garlic. spread with mustard/garlic mixture. Serve. frozen spinach. Cover with tomatoes and liquid. . minced or pressed 2 tbsp. spinach. Drizzle with lemon juice. Serve.15 minutes. Turn fish over. Optional: Garnish with lemon slices. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Pour the spaghetti sauce in. Fish filets One 14 oz. Pan Broiled Fish 1 lb. Top on whole wheat pasta or brown rice if desired.
beans. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Fiery Chicken Deluxe . mustard.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. combine all ingredients and stir until well-mixed. Chop egg whites and add to medium bowl. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Add tuna with an amount of Worcestershire Sauce that you like. Cook tuna to desired doneness. plain. Top with lettuce or spinach leaves and second slice of bread. Mix well and spread over bread. Chicken. or just use more egg whites. combine rice. Add cheese if you like and let it melt after turning the burner off. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl.1 cup cooked brown rice 1/4 can red beans 2 tbsp. or over some brown rice. This is also good cold. Add mayo. barbeque sauce In large bowl or Tupperware. Add tuna and sprinkle with seasoning. Eat plain or on a bed of pasta. You can eat this on some whole-wheat bread. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. black pepper. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Add barbeque sauce and stir together until well-coated. Microwave for approximately 1 minute when ready to serve. 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. low fat mayonnaise 1 tbsp. and tuna. and chicken. Cook to desired texture.
or bake them for 25 minutes at 375 degrees.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. 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. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. mustard and honey. salt with chicken in a container and really roll the chicken breast around in the mix. cayenne pepper. then let it sit in the refrigerator for 3 . Let it marinate for 25 minutes. Give the asparagus a quick wash. Pre-heat. rinsed and patted dry. Place one slice of turkey bacon on each slice of chicken breast. and put the green beans in for 2 . Makes 2-3 servings Garlic Roasted Vegetables . Put chicken slices in the container. Once the roll is ready. Heat wine in a medium skillet over medium heat. Add garlic and sauté 1 minute. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. minced 1 tsp. Cover and cook 1 minute. Dried parsley Juice of 1/2 lemon 1 lb. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Add parsley and lemon juice. 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. depending on how thick you would like your roll to be. Cut chicken into two to four thin slices. Snap off tough ends of asparagus and remove scales with vegetable peeler. add the salt and pepper.10 hours (the longer. the juicier it will be) This works best with a Foreman-style grill.3 minutes Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers Sprinkle the other pinch of salt on the green beans Grilled Chicken Asparagus Rolls 1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste Once the chicken breast is washed trim the fat from it. Place one asparagus stick on the top and start rolling it. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Fresh bay scallops.
cooked 2 tbsp. Serve immediately. chopped 4 small zucchini. chopped 1 green onion. Top each piece of fish with tomato. Combine with sunflower seeds. zucchini. green onion. fresh. olive oil In the Oven: Preheat oven to 400 F. Chicken Salad Roll-ups 1 lb. chicken and fish. or 3 tbsp. Roast for about 1 hour 20 minutes or until tender. dried fruit bits 1/8 cup celery. Sprinkle each with wine. drizzle with olive oil and stir to coat. sealing with a pleat. Workout Energy Salad . Makes two servings Muscle Building Shake 1 cup ice cubes 3/4 cup egg whites 3/4 cup vanilla soy milk 1 cup frozen strawberries 1/2 banana 1/2 cup cranberry juice Put all ingredients in a blender and blend on high for 30 seconds. and carrot. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. peeled and cut into 6-8 wedges 1 large garlic bulb. celery. or wrap roll-ups in plastic wrap for later use. Makes two servings Fish in Foil 1/2 lb. fresh 4 tbsp. herbs. Repeat until mixture is used up. Drink. Roast for about 30 minutes or until tender. Bake for 15 minutes. or 3 tbsp. skinless chicken. and pepper. cut in two pieces 1 tomato. broken into cloves and peeled 1 tbsp. julienne 1 carrot. and yogurt. julienne 1 cup dry white wine 1 tsp. Salt and pepper to taste. Fold foil edges together. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. sunflower seeds 2 tbsp. Spread a little chicken mixture on lettuce leaf and roll up tightly. dried thyme. chopped 1 tbsp.6 carrots. square pieces of foil. Combine all the vegetables into a tinfoil bag. Great with meat. and place in mixing bowl. Combine all the vegetables in roasting pan. peeled and quartered 6 shallots. On the Grill: Turn barbeque to medium. dried rosemary. peeled and quartered 6 parsnips. fruit bits. boneless. Salt and pepper to taste. Cut two 12 in. peeled and halved 2 medium onions. Place a piece of fish on each square of foil. halibut. drizzle with oil and stir to coat.
basil In a medium-sized salad bowl. and onion. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. . cut in strips 1 cup broccoli. You don't necessarily have to be dieting. peeled and sliced 1/3 tomato. mix olive oil with lemon juice and herbs. high blood pressure. and pour over salad. Arrange salad on a bed of lettuce leaves. and pepper. torn into bite-sized pieces 1/3 cucumber. tomato. In a screw-top jar.it's time to make the fitness connection In many cases fitness begins with weight reduction. parsley. and shake until thoroughly mixed for the salad dressing. and diabetes. sliced 1/2 cup mushrooms. cucumber. cooked and chopped 1 cup green beans. mushrooms. combine steak. combine lettuce. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. mustard. combine the vinegar. spinach. lemon juice. Muscle Density Broccoli Salad 1/2 pound cooked steak. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme.1 cup lettuce. The spin-off is less likelihood of developing heart disease. 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. Aerobic fitness is related to an individual's body fat. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. broccoli. sliced Fresh parsley In large salad bowl. Shake vigorously. carrots. torn into bite-sized pieces 1/3 cup spinach. The higher the fat. sprouts. green beans. avocado. celery. 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. cooked and cut 1 stalk celery. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Weight control . mushrooms. Nutrition is very important when you are trying to build up muscle mass. sliced 1 green onion. yogurt. and sunflower seeds. In a screw-top jar.
(3) Develop a strategy (diet. (3) A sense of accomplishment. Stay away from food fads they are usually boring. headaches. Enjoy the payoffs:. dehydration. 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. Compare the benefits of a sound nutrition with the consequences of crash diets. and too strict and will lead only to temporary weight loss. (1) Make a decision to lose weight and shape up. (1) A healthy appearance. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. (2) An improved self-image. unhealthy. lifestyle changes. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (2) Get motivated.a. Invest in yourself. (4) A feeling of pride. potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure . exercise routine.. You can even lose weight while improving performance. (4) Carry out the strategy. and so on). Making nutrition work Improving your nutrition will increase your mileage in many ways. b..
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
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)
a memo to the cook for cutting calories during food preparation a. and diet according to your plan. you can include a favorite high calorie food item as a special occasional treat. You have to make and follow your own rules according to your ability to control what you eat. b. and dry beans group. (2) Roast. and baked products.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. The meat. (3) Remove skin from chicken or turkey. soups. Many people. piece of candy. Avoidance is one means of control. But if you plan your diet. poultry or fish without adding fat. bake. sauces. (2) Substitute plain. For them trying to eat just a cookie. The milk and cheese group. broil. (1) TRIM fat from meat. have a particular food obsession that must be recognized. or sparerib is too tempting. Good cookin' for good lookin . Cook meats on rack so that fat can drain off. however. (1) Use skim or lowfat milk in recipes when making puddings. and add spices to enhance flavors. or simmer meat. The urge to eat the whole thing becomes too great.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . fish. Braise in covered pan on stove top or pan broil in a nonstick pan.7 liter = 24 ounces .5 liter = 17 ounces . . poultry. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.
boil. (2) Avoid recipes for baked products that require large amounts of fat and sugar. (3) Check ingredient labels for fat and sugar content. (1) Steam. vinegar. The bread and cereal group. If the meat has been fried (southern style chicken. steamed. However. c. and deep-fried food. avoid those prepared in cream . or baked rather than fried potatoes. or bake vegetables. Season with herbs and spices. Substitute lower calorie ingredients. broil. Some fruits may be broiled or heated with spices added for flavor. butter. d. Avoid gravies. c. Request diet salad dressing. b. (3) Try lemon juice or vinegar on salads. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. and margarine. d. (1) Use less fat and sugar than called for in recipes. (5) Have boiled. or sour cream. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. With a spoon or knife. remove the coating and eat only the meat. most restaurants have them. Check nutrition information label for total calories in each portion.(4) Chill meat broth until fat turns light and solid on top. (2) Go easy on sauces. sauces. butter. The vegetable and fruit group. Starchy foods are not fattening when consumed in moderate quantities. skim or peel fat off and discard. Cut way back on regular salad dressings. schnitzel). Remove all the visible fat from the meat. or lemon juice for your salad. Dining tips a. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine.
black coffee. (1) Eat S-L-O-W-L-Y (2) Consume less fat. Keep a food diary and monitor your own intake.25 litre (8 oz. Alcohol calories American beer. Plan your food intake and abide by your plan. (1/2 cup) Hard liquor. honey. pies. f. a few crackers or pretzels. Avoid rich desserts. (3) Take smaller portions (4) Consume less sugar. and mineral water add no calories to your diet. Lowfat milk is also a nutritious choice. cookies. 12 oz. cakes. regular soda.) Food Calories 160 250 165 110 200 300 Educate your appetite a. c. . if you must. Carry individually packaged sugar substitutes to sweeten beverages. Follow these tips to lose weight and body fat. and other sweets. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. have fresh fruits. ice cream. (8) Plan snacks. b.sauces or deep-fried.6 oz. g.) Sweet wine. jam. jelly. European beer. If you MUST have a snack. For example. 4. sugar. gelatin. 11/2 oz. e. rice. . or spaghetti are good potato substitutes. 1/2 liter Cocktails. macaroni. pastry. . Always check your intake for balanced nutrition and total calories. Try a slice of lemon or lime in a glass of ice water. or delicious low-calorie raw vegetables. Also. unsweetened sodas. baked potatoes with a small amount of sour cream or margarine is a good choice.25 liter (8 oz. candy. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. jigger Dry wine. noodles. Low-calorie beverages. USE SPARINGLY.
d. Become aware of how many calories you're consuming. 1 cup 223 Beer (European). 2 tbs 170 Cashews. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 12 ozs. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1/2 liter 250 Creamy salad dressing. 2 scoops 200 Potato or corn chips. 1/4 cup 340 Salted nuts: Peanuts. Lower in fat. creamed. b. (Each teaspoon supplies an additional 45 calories).) 840 Coke. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Lower in sugar. 25 nuts 252 Mixed. or sugared beverage. 1 ounce package 180 Chocolate candy.especially in snack foods. Each teaspoon supplies an additional 20 calories. 1 ounce 150 Grapefruit or orange juice. Weight control . soda.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 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. 160 French fries.
loneliness. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. think of it as something you have chosen to do. Get motivated. anger. I haven't weighed 180 pounds since I was 15 years old. cream cheese 106 1 oz. beef bologna 237 Lean ham 103 1 oz.3 oz. or discouragement. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. . or I can still workout OK. You may be a good athlete now.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. but you want to strive to be the best. If you're serious about losing weight. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. c. big bones. so why lose weight? b. Make up your mind to control food instead of letting food control you. Try not to be food centered. Occupy your time with other activities not related to food. Forget those old excuses: But I've got a large frame you know. This is important if you plan on being successful at losing weight. or Everyone in my family is big it's hereditary. Dieting is up to you if you are willing to try. or Gosh. it will be easy to give up these typical excuses. Don't be angry that you have to lose weight.
You should consume at least 6-11 servings daily from the base of the pyramid. Grain products are low in fat. rice. overeating hurts no one but yourself. in preparation. You are always responsible for what you are eating. Make your meals last longer. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Your body is adjusting to your new eating habits and changes are taking place. Don't cheat. To make sure you get all the nutrients and other substances you need for health. so choose a variety of whole and enriched grains. and different whole grain foods differ in nutrient content. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. unless fat is added in processing. or at the table. slow down. Construct new habit patterns.d. Rice. enjoy flavors. i. e. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Breads. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. pause halfway through meals and don't stuff yourself. For best results. h. minerals. remember. g. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Different foods contain different nutrients and other healthful substances. They provide vitamins. No single food can supply all the nutrients in the amounts you need. Don't let this be wasted effort. and other substances that are important for good health. carbohydrates (starch and dietary fiber). Choose the recommended number of daily servings from each of the five major food groups. Make meals as pleasant as possible even if you are cutting down on what you eat. and Pasta Group: Foods made from grains (wheat. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. . Remember all the work it took to get you to your desired weight. Cereals. Stick with it! f. and oats) should form the foundation of a nutritious diet. Eating plenty of whole grains.
in addition to providing vitamins and minerals. spinach. rye. also provides fiber. or a 1/2 cup of chopped. or pasta is about the same size as your fist. or winter squash are the best choices. The best choices from this food group are bran cereals.Consuming the recommended daily intake is not difficult if you understand serving sizes. vitamins. carrots. bananas. or wok only until tender crisp. A 1/2 cup of fruit is about the same size as a tennis ball. which is much smaller than the regular salad served with a restaurant dinner. corn and oat bran). make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. orange. Two to four servings of fruits are recommended each day. tomatoes. collards. cereal. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Brussels sprouts. To ensure that you get essential vitamins and minerals. Vegetables are nature's vitamins. Choose dark green. A 1/2 cup of cooked rice. and celery are mostly fiber and water with very little calories. strawberries. cantaloupe. and stoned wheat and whole grain crackers. Cook in a microwave. The lighter colored vegetables. whole grain breads and rice. and most people eat more. cauliflower. and yellow vegetables. Broccoli. Other good choices are citrus fruits. or cooked fruit. Juice that you can see through . A 3/4 cup of vegetable juice also constitutes a serving from this group. canned. the more likely it is to have large amounts of vitamins and minerals. low fat bagels (pumpernickel. Breakfast is a good opportunity to eat some fruit. oat bran. whole wheat). To maximize the vitamin and mineral content of your vegetables. Fruit Group: The fruit group. such as cucumbers. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. kiwi. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A serving size of raw or cooked vegetables is only 1/2 cup. don't overcook. green peppers. One cup of leafy raw vegetables is also a serving size. and dried fruit. The darker the vegetable. or minerals. A 3/4 cup of fruit juice equals one serving. you should strive for 3-5 servings per day from this group. If you choose fruit juice. iceberg lettuce. steamer. A 1/2 cup of vegetables is about the size of a tennis ball. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. whole grain muffins (bran.
poultry. Most fats and sugars are nutrient poor. fiber. or grilling. 1 ounce of cheese is about the size of four dice. Top choices are 1% or skim milk. For this reason. vitamins. The recommended number of servings per day for this group is 2-3. peach nectar. and minerals (fortified by law) especially calcium and riboflavin. Yogurt. One cup of milk or yogurt. The serving sizes typically consumed greatly exceed the nutritional requirement. a 1/2 cup of natural cheese (Cheddar or Swiss). a 1/2 cup of cooked dry beans. or prune juice). including cheese. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). or 1/3 cup of nuts. Two to three servings from this group are required each day. lentil soup. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. vitamins. chicken. roasting. frying food in fat (cooking oil) once in a while is all right. Milk. . or 2 ounces of processed cheese (American) is considered a serving size. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Foods from this group are still an important part of a performance diet. no vitamins. a 2 1/2 ounce soyburger. they are referred to as empty calories. Fish. However. can also contain a large amount of fat. and beans. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. The milk group. low-fat cheese. peanut butter. A serving size of cooked fish. Sweets add taste and flavor. or protein. A better food preparation choice is baking. Like the milk group. 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. This means that they provide nothing to the body except calories. and minerals. Eggs. and yogurt. Quick and easy choices include canned tuna. however. 2 tablespoons of peanut butter. grape. and is easily attainable. and Cheese Group: These dairy products are a great source of protein. water. minerals. Oils. it does not mean that you should never eat these items. Poultry. Dry Beans. this group can contain large amounts of fat as well. milk. and yogurt. however. 1 egg. so you may not get your daily requirement for the essential nutrients. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. Most people are at one extreme or the other by consuming too much or not enough from this group. Many no-fat or low-fat dairy products are available. while fat provides essential fatty acids like linoleic acid (part of every cell membrane).(apple. which can't be made by the body. Fats. sour cream. For example. Meat.
Choose them wisely. a sandwich may provide bread from the grains group. High-fat foods contain more calories than the same amount of other foods. whole grain foods. cream. If you choose fish. Try fruits. Food processing tends to remove vitamins. vegetables. poultry. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. and they help absorb the fat-soluble vitamins A. which is measured in calories. D. Fats supply energy and essential fatty acids. butter. fats. Your pattern of eating is also important. and K. increase the risk for coronary heart disease by raising the blood cholesterol. or lean meat. which is a better choice than potato chips. molasses. You need some fat in the food you eat. turkey from the meat and beans group. and fiber and add undesirable or questionable additives. When eating out. and they may be just as high in calories. Choose natural or less processed foods whenever possible. Eating lots of fat of any type can provide excess calories. so they can make it difficult for you to avoid excess calories. fiber. berry jams. Some kinds of fat. especially saturated fats. These foods include high-fat dairy products (like cheese. and proteins in food supply energy. and sodium. but most people still eat too much saturated fat. or a favorite dessert. choose small portions of foods. A baked potato is a better choice than mashed potatoes. E.Top choices from this group include olive oil. but choose sensibly. In contrast. walnuts. 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. Sometimes extra sugars are added to low-fat muffins or desserts. However. An apple is a better choice than applesauce. Snacks and meals eaten away from home provide a large part of daily calories for many people. For example. notice that many of the meals and snacks you eat contain items from several food groups. which is a better choice than apple pie. whole milk. Also. CHOOSE SENSIBLY The carbohydrates. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. which is a better choice than apple juice. and . and carotenoids. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. or a cup of low-fat milk or yogurt for a snack. and cheese from the milk group. for example. low fat doesn't always mean low calorie. ask that it be grilled rather than fried. minerals.
regular ice cream). . the skin and fat of poultry. olives. sunflower. Fish. most nuts. Beans. fatty fresh and processed meats. salami. Olive. and dairy fats. peas. Trim fat from meat and take skin off poultry. and other cold cuts. bologna. and Nuts . or lentils often. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. Some fish. Choose dry beans. . Vegetable oils such as soybean oil. decrease the amount of fat you use in cooking and at the table. Unsaturated fats occur in vegetable oils. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. tuna. Meat. lard.Limit your intake of high-fat processed meats such as bacon. Shellfish. lean poultry.Choose vegetable oils rather than solid fats (meat and dairy fats. Eggs. and fatty fish like salmon.Choose 2 to 3 servings of fish. egg yolks. These foods include those high in partially hydrogenated vegetable oils. and peanut oils are some of the oils high in monounsaturated fats. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. palm oil. sausages. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Keep your intake of these foods low. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. canola. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. other lean meats. shortening). and coconut oil. Poultry. Use moderate amounts of food high in unsaturated fats. or nuts daily. such as many hard margarines and shortenings. 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 . These foods include liver and other organ meats. . Unsaturated oils include both monounsaturated fats and polyunsaturated fats. corn oil. taking care to avoid excess calories. such as salmon. avocados. and mackerel.If you need fewer calories. beans. shellfish. Try the lower fat varieties (check the Nutrition Facts Label).
marbled steaks. In the United States. and cheese. . Examples of these foods include milk. fat-free or low-fat yogurt. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Try switching from whole to fat-free or low-fat milk. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. and low-fat cheese most often. not the naturally occurring sugars in foods like fruit or milk. and grains. the number one source of added sugars is nondiet soft drinks (soda or pop). Foods containing added sugars provide calories. This decreases the saturated fat and calories but keeps all other nutrients the same.. but may have few vitamins and minerals. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Limit your intake of foods with creamy sauces. .Choose fruits as desserts most often. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. fruits. Sugars are carbohydrates and a source of energy (calories).Limit your intake of liver and other organ meats. During digestion all carbohydrates except fiber break down into sugars. Prepared Foods .Use egg yolks and whole eggs in moderation. Limit ground meat and fatty processed meats. and add little or no butter to your food. . .Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. some vegetables. cereals. breads. Choose foods lower in saturated fat and cholesterol. Foods at Restaurants or Other Eating Establishments . Sugars and starches occur naturally in many foods that also supply other nutrients. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.Choose fat-free or low-fat milk.Choose fish or lean meats as suggested above. Dairy Products .
Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. normal person. The reasons for switching to a vegetarian lifestyle are many. High salt intake also increases the amount of calcium excreted in the urine. presweetened cereals. Choose and prepare foods with less salt. Some people add salt or a salty seasoning to their food at the table. 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. . you need to go into it with as much information as you can. but when you do decide to switch to a meatless diet. and sweetened canned fruits. consuming less salt or sodium is not harmful and can be recommended for the healthy. Never stop learning about your diet and what you put into your body. Only small amounts of salt occur naturally in foods. like soft drinks. and fruit drinks and fruitades are also major sources of added sugars. Salt (sodium chloride) is the main source of sodium in foods. You will face no nutritional deficiencies. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. Some foods with added sugars. Some recipes include table salt or a salty broth or sauce. Eating less salt may decrease the loss of calcium from bone. You may be able to reduce your chances of developing high blood pressure by consuming less salt. However. Not all foods with added salt taste salty. There is no way to tell who might develop high blood pressure from eating too much salt. the firmest link between salt intake and health relates to blood pressure. is of concern. cakes and cookies.Sweets and candies. also are high in vitamins and minerals. and some cooking styles call for adding a very salty seasoning such as soy sauce. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Salt is found mainly in processed and prepared foods. At present. 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. Intake of a lot of foods high in added sugars. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. like chocolate milk.
You might be surprised to know that there are many different types of vegetarians. Plants do not contain cholesterol. seeds. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. eggs. herbicides. or any other animal product. in secondary consumption of antibiotics. milk and milk products. • Fruitarian. Consists mainly of raw fruit. The dangers herein. The list can go on and on. shellfish or crustacean. • Vegan: Does not eat dairy products. growth hormones and other veterinary drugs that are given to livestock animals. The diet progresses through ten levels. with or without free-range eggs.000 different drugs. antibiotics. including pesticides. Not all levels are vegetarian.Animal foods are higher in fat than most plant foods. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. poultry. eventually reaching the level of a brown rice diet. game. are well documented. animal foods contain far higher concentrations of agricultural chemicals than plant foods. nuts. These drugs are consumed when animal foods are consumed. though each level gradually eliminates animal products. poultry or any slaughterhouse by-product such as gelatin. fish. Whatever your reason for wanting or not wanting to become a vegetarian. A type of vegan diet where very few processed or cooked foods are eaten. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). particularly saturated fats. I have included this section for your personal choice. • Lacto-vegetarian: Eats dairy products but not eggs. Vegetarian foods tend to cost less than meat based items. The highest levels eliminate fruit and vegetables. etc. This is the most common type of vegetarian diet. . fish. • Macrobiotic: A diet followed for spiritual and philosophical reasons. including sterols. Being higher on the food chain. There are over 20. grains and nuts. becoming increasingly restrictive. or slaughter by-products such as animal fats. Vegetarians live on a diet of grains. Vegetarians not eating anything containing dairy products or eggs are called vegans. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. Being healthier on a vegetarian diet means spending less on health care. A vegetarian does not eat any meat. vegetables and fruit.
and pigs to provide food for their families. Somewhere along the way. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. though their exact meaning can differ. In fact. That includes chicken. The meat was cleaned and cured without chemicals or preservatives. There really is no single vegetarian eating pattern as you can see from the definitions above. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. .Other terms can be used in describing various vegetarian diets. people survived on what they could grow or kill. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. The term strict vegetarian may refer to a vegan diet. 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. because choosing to eat as a vegetarian is such a personal decision. The women would grow huge gardens that would provide the rest of the nutrition. Back then. though in other cases it may simply mean a lacto-ovo-vegetarian diet. big business began changing the way food was not only distributed. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. They were freaked out by the thought of consuming something that at one time could look them in the eye. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. but not fish. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. cows. the food was pure and unprocessed. many years ago. Men would kill deer. Many. Persons consuming fish but no meat are sometimes called pescetarians. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. but also how it was processed for human consumption.
These two instances . Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. They are also often injected with artificial hormones to increase meat production. surveys were taken. Once they are killed.is often associated with higher risks of heart ailments. . their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Some of us still don't have much concern over our processed foods. It's true that the way we process meats can begin in a not so pleasant way. Plus.especially red meat .are reason enough for some people to give up meat. In fact. but others have taken a different turn. This can't be healthy . 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. Mad cow disease is a very real illness that causes dire circumstances even death.for anyone! Many animals are also infected with diseases due to poor living conditions.the way animals are killed and the preservatives put into the meat . Let's look at some common reasons people give for eating meatless meals. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Studies were conducted. It is a lot cheaper to buy vegetarian foods instead of meat. They have decided that eating pure and natural foods instead of processed foods are the way to go. elevated blood pressure.Initially. and other diseases. Another good reason is that meat is expensive. Then concern began to arise as to how safe these foods really were. Meat . people just accepted the fact that processed foods were a way of life. even before the animals are sent to a slaughterhouse. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. and results were published that indicated some of these processing procedures weren't as safe as originally thought.
Certain components of food help our bodies not only operate more efficiently. As a result. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. and enjoy very productive lives. Medical studies have proven that a vegetarian diet is easier to digest. most people choose a vegetarian diet for health reasons. calcium.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. are healthier. their bodies are more refined. and imposes fewer burdens and impurities on the body. This is simply not true. but keep us from getting sick. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. and thus smaller medical bills. There are six food groups in the vegetarian diet. Vegetarians have fewer physical complaints. They include: . there can be little doubt that eating a vegetarian diet is a healthier way to eat. It's just a more productive and less invasive way to eat that gives way more benefits than not. fewer dental problems. make less frequent visits to a doctor. Their immune system is stronger. Protein. and vitamins are all contained in our foods. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. Vegetarians are less susceptible to major diseases that afflict present-day society. and their physical appearance is better. provide a wider range of nutrients. Whatever the reason. they live longer. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. A vegetarian diet is healthy because it is typically low in saturated and total fat.
rice. Fish. it is worth remembering that everything you eat gives you a whole range of essential nutrients. linseeds. millet. baked beans. • Seeds: sesame. Still. • Soya products: tofu. rye. Potatoes are a useful cereal alternative. • Fruit & vegetables. • Pulses .almonds. fats (including oil). barley. maize. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. • Grains/cereals: wheat (in bread. peanuts. sunflower seeds. barley. tempeh. maize (sweet corn). We also need fiber and water. in addition to the above. supplies vitamins A. All are equally important to our well-being. • Nuts & Seeds . pumpkin. textured vegetable protein. fat. zinc. soya milk. and the mineral iodine. • Vegetable oils and fats . sesame seeds. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. pine kernels etc. lentils. Meat supplies protein. oats. lentils. walnuts. etc. cashews. brazils.margarine or butter.wheat (bread & pasta). soya protein etc. proteins. men need about 55g (more if very active). All these nutrients can be easily obtained by vegetarians from other sources. Carbohydrate. • Pulses: peas. Most foods contain a mixture of nutrients (there are a few exceptions. etc. veggie burgers. Protein is very important in the diet. although they are needed in varying quantities. . sunflower. oats. almonds. vitamins and minerals. beans. Nutrients are usually divided into five classes: carbohydrates. chick peas. rice. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. lactating or very active). pasta etc). some B vitamins and minerals (mostly iron. potassium and phosphorous). rye. walnuts. tempeh. • Dairy products or Soya products . and E.kidney beans. etc. Women need about 45g of protein a day (more if pregnant.tofu. Evidence suggests that excess protein contributes to degenerative diseases. flour. hazelnuts.• Cereals/grains . D.
The unrefined carbohydrates. cheese. oats. Contrary to previous . porridge. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. any deficiency in one is cancelled out by any excess in the other. Most of our carbohydrates are provided by plant food. Amino acids are the units from which proteins are made. they have to be provided in the diet and so they are called essential amino acids.• Dairy products: milk. Carbohydrates are the body's main source of energy. A few examples are beans on toast. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. We mix protein foods all the time. Single plant foods do not contain all the essential amino acids we need in the right proportions. Complex carbohydrates are found in cereals/grains (bread. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. we don't have to worry about complementing amino acids all the time. macaroni cheese. pasta. There are 20 different ones in all. e. This is not as alarming as it sounds. It is a normal part of the human way of eating. muesli. Adding dairy products or eggs also adds the missing amino acids. quiche. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. it can be made up from the body's own stores. We can make many of them in our bodies by converting other amino acids. but eight cannot be made. complex carbohydrates or starches and dietary fiber. milk and ordinary table sugar. or rice and peas.g. yoghurt (butter and cream are very poor sources of protein). vitamins or minerals and they are also the main cause of dental decay. rice. Even those foods not considered high in protein are adding some amino acids to this pool. millet. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. such as potatoes and parsnips. buckwheat. It is now known that the body has a pool of amino acids so that if one meal is deficient. rye) and some root vegetables. whether we are meat-eaters or vegetarians. as long as our diet is generally varied and well-balanced. but when we mix plant foods together. Because of this. The sugars or simple carbohydrates can be found in fruit. barley. There are three main types: simple sugars. Refined sources of sugar are best avoided as they provide energy without any associated fiber. • Free range eggs.
The one thing they have in common is that only small quantities are needed in the diet. This is no problem as they are widely found in plant foods. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. but a little is necessary to keep our tissues in good repair. fruit (fresh and dried) and vegetables. as it is now termed. Too much fat is bad for us. Two of these fatty acids. folate. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. called fatty acids. fats are made of smaller units. It is added to most margarines. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). . Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats.belief a slimming diet should not be low in carbohydrates. are best used for frying as the poly-unsaturated fats. orange or yellow vegetables like carrots and tomatoes. like sunflower or safflower oil are unstable at high temperatures. Fiber can be found in unrefined or wholegrain cereals. with the exception of palm oil and coconut oil. leafy green vegetables and fruits like apricots and peaches. B12 (cyanocobalmin). such as olive oil or peanut oil. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. pulses and green vegetables. Mono-unsaturated fats. • B Vitamins: This group of vitamins includes B1 (thiamin). B6 (pyridoxine). are termed essential as they must be provided in the diet. for the manufacture of hormones and to act as a carrier for some vitamins. B3 (niacin). nuts & seeds. or in sufficient quantities. In fact starchy foods are very filling relative to the number of calories that they contain. Dietary fiber or non-starch polysaccharide (NSP). Like proteins. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. linoleic and linolenic acids. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). refers to the indigestible part of a carbohydrate food. pantothenic acid and biotin. B2 (riboflavin).
soya milks. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. The very young. . Vitamin B12 is added to yeast extracts. veggie burgers and some breakfast cereals. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vitamin D helps calcium to be absorbed. • Vitamin C: Fresh fruit. whole meal bread. nuts and seeds (especially sesame seeds). These sources are usually adequate for healthy adults. all leafy green vegetables and potatoes. dried fruits.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. salad vegetables. bread. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. lentils and pulses. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. Found in leafy green vegetables. wholegrain cereals. eggs. It is also added to most margarine and is present in milk. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. molasses. cheese and butter. • Iron: Needed for red blood cells. • Vitamin E: Vegetable oil. dried fruits (especially apricots and figs). but a good intake of vitamin C will enhance absorption. tap water in hard water areas. cheese. Minerals perform a variety of jobs in the body. Found in dairy produce. cereals and bacterial synthesis in the intestine. • Vitamin K: Fresh vegetables. eggs. leafy green vegetables. Vegetable sources of iron are not as easily absorbed as animal sources.
Osteoporosis can be due to calcium deficiency. calcium deficiency may lead to osteomalacia (softening of bones). about 99% is in the bones and teeth where it plays a structural role. activating clotting factors. Dairy products also have plenty of iodine. CALCIUM Calcium is the most abundant mineral in the human body. This causes bones to be brittle and liable to fracture. muscle contraction and nerve impulse transmission. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle.• Zinc: Plays a major role in many enzyme reactions and the immune system. This involves loss of calcium from the bones and reduced bone density. • Iodine: Present in vegetables. Metabolites of Vitamin D are important in this. The main function of calcium is structural. Of the body's total calcium. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. increasing re-absorption of calcium by bones. Sea vegetables are a good source of iodine for vegans. This is finely controlled by hormones. Calcium is also needed for blood clotting. This is important in nerve impulse transmission and muscle contraction. Bone loss occurs with age in all individuals. This usually occurs after 35- . cheese. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children.2 kg of calcium. Found in green vegetables. Calcium can bind to a wide range of proteins altering their biological activity. This may be related to repeated pregnancy with lengthy breast feeding. There is continuous movement of calcium between the skeleton and blood and other parts of the body. but the quantity depends on how rich the soil is in iodine. sesame and pumpkin seeds. In adults. lentils and wholegrain cereals. The skeleton of a young adult male contains about 1. Calcium also plays a role in cell biology.
This is called tetany. The risk of osteoporosis may be altered by factors other than diet. Excess calcium in the blood can cause nausea. Vitamin D is essential for absorption of calcium from the gut. Reduced intake leads to increased efficiency of absorption. In infants and children calcium is retained for new bone growth. being underweight. A low level of calcium in the blood and tissues can cause hypocalcaemia. Dairy products. found in bran. . smoking and alcohol can all increase the risk. Calcium balance can be affected by a range of other factors. whole cereals and raw vegetables is one of these. brazil nuts. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Hard water may also provide calcium. This involves sensations of tingling and numbness and muscle twitches. sesame seeds). vomiting and calcium deposition in the heart and kidneys. Uronic acid. This usually results from excessive doses of vitamin D and can be fatal in infants. Phytic acid. Postmenopausal women are particularly at risk from osteoporosis. a component of dietary fiber. However. 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.40 years and involves the shrinking of the skeleton. This is thought to be due to animal protein increasing calcium loss from bones. other research has found no difference between vegetarians and omnivores. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Bone loss is greatest in women following the menopause. and oxalic acid. found in certain fruits and vegetables can also bind calcium. This is due to reduced levels of the hormone. nuts and seeds (almonds. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. tofu. Calcium loss is roughly equal to dietary calcium in adults. Calcium is also lost during lactation in breast milk. leafy green vegetables. Lack of exercise. Calcium loss is reduced if dietary calcium is low. Saturated fats can also lessen calcium absorption. Calcium is present in a wide range of foods. Calcium is lost in the feces. A number of substances can inhibit the absorption of calcium. urine and sweat. Most flour is fortified with calcium carbonate so cereals can also be a good source. However. Adaptation to both high and low calcium intakes occur. Meat is a very poor source of calcium. In severe cases muscle spasms may occur. oestrogen.
Cholesterol is present in animal foods but not plant foods. having particularly high calcium needs. Breast feeding women need extra calcium. The building blocks of fats are called fatty acids. monounsaturated or polyunsaturated. .Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Therefore. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. 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. Foods rich in saturated fats are usually of animal origin. There are about 16 different fatty acids commonly present in foods. Pregnant adolescents are an exception to this. calcium absorption from the gut increases and no additional calcium is generally needed. These can be either saturated. monounsaturated or polyunsaturated. Raised blood cholesterol is associated with an increased risk of heart disease. Vegetable fats are generally unsaturated. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Fats and oils are essentially the same. This depends on the type of chemical bonds present in the fatty acid. Fats consist of fatty acids and glycerol. Nearly all the fats in our bodies and in foods are triglycerides. Saturated fat raises the level of cholesterol in the blood. Fats can be classed as either saturated. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. The nature of fat depends on its constituent fatty acids. The term lipids include both fats and oils. being made up of three fatty acid molecules to one glycerol molecule.
Butter. Fats have a number of important functions in the body. Unsaturated fats are liquid at room temperature. then it is unsaturated. If there is more than one then it is polyunsaturated. E and K. Plant oils may be hardened by the addition of hydrogen atoms. As well as being a concentrated source of energy. These must be present in the diet as the body is unable to make them itself. They are usually of plant origin. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. fats act as carriers for fat-soluble vitamins A. Because of this conversion. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Hydrogenated vegetable oils are often present in margarine and other processed foods. Linseeds and linseed oil are particularly rich sources of a-linolenic acid.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Cholesterol belongs to the sterol group of fats. This process is known as hydrogenation. rapeseed and soyabean oils. though fish oils may also be high in polyunsaturated fatty acids. They are widely present in plant oils such as sunflower. For this reason. It is present in all animal tissues but is absent from plants. Two fatty acids are termed essential fatty acids. arachidonic acid is not an essential fatty acid as was once believed. converting double bonds to single bonds. However. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. D. fish oils are sometimes used therapeutically. lard. suet and meat fat are saturated fats. The body can make its own cholesterol and so a dietary source is not required. . Saturated fats tend to be animal fats and are solid at room temperature. These are linoleic acid and alinolenic acid. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. If there is just one double bond then it is monounsaturated. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Fats are also essential for the structure of cell membranes and are precursors of many hormones.
Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. This can lead to atherosclerosis. HDL cholesterol may help protect against the risk of heart disease. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. It has been suggested that trans-fatty acids can increase the risk of heart disease. eggs and dairy products all contain saturated fats. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Anti-oxidants such as vitamins A. Coconut oil and palm oil are vegetable sources of saturated fats. Fresh fruit and vegetables are rich in these anti-oxidants. saturated fat raising blood cholesterol. Egg yolks and highfat dairy products are high in cholesterol. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. C and E offer protection against free radicals. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. especially when exposed to heat or sunlight. Meat. These complex molecules are called lipoproteins. Olive oil is a monounsaturated fat. Hydrogenation of margarine causes this to occur. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Cholesterol is present in all animal foods but not plant foods. Unsaturated fatty acids exist naturally in the cis form. Polyunsaturated fats can also generate free radicals. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL).Cholesterol is transported in to various proteins. including alcohol. It is the LDL cholesterol which has been linked to heart disease. Because of this high blood cholesterol is linked with heart disease. stress and environmental pollutants can increase the generation of free radicals in the body. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Saturated fats are nearly always from animal foods. Cholesterol may form plaques on artery walls if levels in the blood are too high. These are called the cis and trans forms. There are four main types of lipoprotein involved in cholesterol transport. Lard and suet are saturated fats. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Polyunsaturated fats are usually from plant sources. Unsaturated fatty acids can exist in two different geometric forms. . A number of factors.
avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Iron deficiency is the most prevalent nutritional problem worldwide. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. loss of appetite and pallor. transporting oxygen in the blood to all parts of the body. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. The remainder is stored in the liver. Iron also plays an important role in the immune system. 2/3 of which is present in hemoglobin. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Special emphasis is placed on reducing the amount of saturated fat in the diet. It also plays a vital role in many metabolic reactions. insomnia. A small amount is present as myoglobin. The body contains between 3. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. which acts as an oxygen store in muscle tissue.5g of iron. IRON Iron is an essential component of hemoglobin. In developed countries. . Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. and iron deficiency in infants can result in impaired learning ability and behavioral problems. spleen and bone-marrow. Dietary advice is to reduce this. lack of stamina.Currently it is believed that around 42% of energy in the typical diet is from fat. people with low iron levels having lowered resistance to infection. and to use olive oil for cooking purposes. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. headaches. However. breathlessness. Symptoms of anemia include tiredness. 1/3 suffering from severe deficiency and anemia. Iron is essential for the formation of hemoglobin. Advice to vegetarians is to keep fat intake to a minimum.5 and 4. All these symptoms are associated with decreased oxygen supply to tissues and organs. Vegetarian diets tend to be lower in fat than omnivore diets. between 10-20% of child-bearing age women are said to be anemic. the red pigment in blood. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. Iron deficiency can lead to anemia. Research has also shown iron deficiency to be associated with impaired brain function.
Foods rich in vitamin C include citrus fruits. Lowered levels of iron in the diet result in improved absorption. Unlike animal proteins. whilst in plant foods iron is present as non-haem iron. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. leafy green vegetables. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Excess dietary protein may lead to health problems. Haem iron only exists in animal tissues. pulses such as lentils and kidney beans. as can tannin in tea. Non-haem iron is less easily absorbed by the body than is haem iron. eight of which must be present in the diet. plant proteins may not contain all the essential amino acids in the necessary proportions. green peppers. a varied vegetarian diet means a mixture of proteins are consumed. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. However. despite a high intake of fiber and phytate. The absorption of iron is influenced by other constituents of a meal. the amino acids in one protein compensating for the deficiencies of another. Vitamin C greatly increases the absorption of non-haem iron. Iron absorption can also be influenced by the amount of iron in the diet. Good sources of iron for vegetarians include wholegrain cereals and flours. sugars. and fresh leafy green vegetables. Fiber may also inhibit absorption. Citric acid. Phytates. These are the essential amino acids. amino acids and alcohol can also promote iron absorption. . PROTEIN Being vegetarian does not mean your diet will be lacking in protein. 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. There are about 20 different amino acids. and some dried fruits. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. blackstrap molasses. Proteins are made up of smaller units called amino acids. oxalates and phosphates present in plant foods can inhibit absorption.Dietary iron exists in two different forms.
phenylalanine. each with their own unique amino acid composition. soya products (tofu. isoleucine. Proteins are essential for growth and repair. oats. Good sources of protein for vegetarians include nuts and seeds. The amino acid that is in shortest supply is called the limiting amino acid. histidine is also considered to be an essential amino acid. threonine. protein is used. Most foods contain at least some protein. All enzymes are proteins and are vital for the body's metabolism.Proteins are highly complex molecules comprised of linked amino acids. Protein can also provide a source of energy. oxygen. the essential amino acids cannot be made and so they must be supplied in the diet. soya milk and textured soya protein such as soya mince). There are about 20 different amino acids commonly found in plant and animal proteins. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. immune protection. Amino acids are simple compounds containing carbon. However. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Excess protein may also be converted to fat and stored. 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. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. A typical protein may contain 500 or more amino acids. cheese and yoghurt). methionine. nitrogen and occasionally sulphur. hydrogen. and lysine. Many hormones are proteins. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. valine. and rice). Proteins in skin and bone provide structural support. pulses. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Muscle contraction. They play a crucial role in virtually all biological processes in the body. tryptophan. Certain amino acids can be made by the human body. free-range eggs and some dairy products (milk. and the transmission of nerve impulses are all dependent on proteins. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Amino acids link together to form chains called peptides. . For children. The eight essential amino acids required by humans are: leucine. cereals (wheat.
it has been thought that protein complementing needed to occur within a single meal. Many plant proteins are low in one of the essential amino acids. Soya is a high quality protein on its own which can be regarded as equal to meat protein. such as a grain with a pulse.Protein quality is usually defined according to the amino acid pattern of egg protein. This means when two different foods are combined. which is regarded as the ideal. However. pulses. it is not surprising that animal proteins. The limiting amino acid tends to be different in different proteins. grains tend to be short of lysine whilst pulses are short of methionine. Previously. leads to a high quality protein which is just as good. This is known as protein complementing. Combining plant proteins. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. As such. the amino acids in one protein can compensate for the one lacking in the other. This is why plant proteins are sometimes referred to as low quality proteins. and in some cases better. than protein from animal foods. such as meat. milk and cheese tend to be of a higher protein quality than plant proteins. Beans on toast. cheese or peanut butter sandwich. For instance. This does not mean that vegetarians or vegans go short on essential amino acids. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. and rice with peas or beans are all common examples of protein complementing. muesli with milk (soya or cow's). nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. 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 . seeds. Vegetarians and vegans eating a well-balanced diet based on grains.
Deficiency can cause anemia. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Symptoms include excessive tiredness. Vitamin B12 is necessary for the synthesis of red blood cells. . B12 is necessary for the rapid synthesis of DNA during cell division. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). It is exclusively synthesized by bacteria and is found primarily in meat. and so is also known as cobalamin. and algae such as spirulina have all been suggested as containing significant B12. It contains cobalt. and growth and development in children. There has been considerable research into proposed plant sources of vitamin B12. 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. involving the degeneration of nerve fibers and irreversible neurological damage. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. can also occur. This is especially important in tissues where cells are dividing rapidly. However. Fermented soya products. While vegetarian diets usually meet or exceed protein requirements. Because infants and children are growing they require more protein than adults (proportional to their body weight). particularly the bone marrow tissues responsible for red blood cell formation. This results in anemia. they are typically lower in total intake of protein than non-vegetarian diets. Vitamin B12 neuropathy. eggs and dairy products. DNA production is disrupted and abnormal cells called megaloblasts occur. seaweeds. Many vegan foods are supplemented with B12. If B12 deficiency occurs.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. 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.
Around 80% of this is stored in the liver. a seaweed. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Total body store is 2-5mg in adults. Vitamin B12 can be stored in small amounts by the body. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. known as intrinsic factor. including tempeh. When deficiency occurs. However. seaweeds and algae have all been proposed as possible sources of B12. Anemia may also be due to folic acid deficiency. may be obtaining more B12 from re-absorption than from dietary sources. In comparison. and nori. Other symptoms can include a smooth. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. and poor resistance to infection. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. People on diets low in B12. including vegans and some vegetarians. Assay methods used to detect B12 are unable to differentiate between B12 . B12 is also important in maintaining the nervous system. This is known as enterohepatic circulation. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. sore tongue and menstrual disorders. pallor. folic acid also being necessary for DNA synthesis. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. analysis of fermented soya products. The only reliable unfortified sources of vitamin B12 are meat. These cannot be utilized to satisfy dietary needs. miso. Vitamin B12 is excreted in the bile and is effectively reabsorbed. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. dairy products and eggs. have both appeared to contain significant amounts of B12 after analysis. known as B12 analogues. it is thought that this is due to the presence of compounds structurally similar to B12. an algae available as a dietary supplement in tablet form. found no significant B12. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Spirulina. There has been considerable research into possible plant food sources of B12.breathlessness. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. However. Fermented soya products. listlessness. shoyu and tamari. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur.
This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. vegetable and sunflower margarines.2 µg. textured vegetable protein. Pregnant women are not thought to require any extra B12. Human feces can contain significant B12. Fermentation in the manufacture of yoghurt destroys much of the B12 present. the bacteria produce B12 too far down the intestine for absorption to occur. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. A boiled egg contains 0. It helps with the healing of wounds and is a vital component of many enzyme reactions. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Bacteria present in the large intestine are able to synthesize B12. though little is known about this. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. B12 has very low toxicity and high intakes are not thought to be dangerous. and breakfast cereals. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Zinc is vital for the healthy working of many of the body's .5 µg. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Boiling milk can also destroy much of the B12. 1/2 pint of milk (full fat or semi skimmed) contains 1. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. In the past. as the B12 analogues can compete with B12 and inhibit metabolism. Lactating women need extra B12 to ensure an adequate supply in breast milk. soya milks. A slice of vegetarian cheddar cheese (40g) contains 0. B12 not being absorbed through the colon lining.and its analogues. A range of B12 fortified foods are available. Vecon vegetable stock. These include yeast extracts. However.7 µg. particularly in areas where hygiene standards may be low. veggie burger mixes.
delayed wound healing. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. It is thought that zinc supplementation can help skin conditions such as acne and eczema.systems. particularly in association with protein foods. zinc is involved in the metabolism of proteins. beans and lentils. Dietary fiber and phytic acid. There are no specific storage sites known for zinc and so a regular supply in the diet is required. lipids and energy. in insulin activity. yeast. nuts. and decreased growth rate and mental development in infants. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Zinc has a range of functions. . As a component of many enzymes. anorexia nervosa. found in bran. Only 20% of the zinc present in the diet is actually absorbed by the body. inhibit zinc absorption. pulses and nuts. The recommended amounts of zinc for adult men are 1/3 higher than those for women. The first signs of zinc deficiency are impairment of taste. Particularly high concentrations are in the prostate gland and semen. Good sources for vegetarians include dairy products. seeds and wholegrain cereals. Other symptoms of zinc deficiency can include hair loss. The more sexually active a man the more zinc he will require. in the metabolism of the ovaries and testes. Zinc is found in all parts of our body. Our body contains about 2-3g of zinc. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. alcoholics and those suffering from trauma or post-surgery. diarrhea. a poor immune response and skin problems. 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. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. It is always better to seek the advice of an expert before dosing yourself with supplements. carbohydrates. and in liver function. prostate problems. 60% is found in muscle. wholegrain cereals. 30% in bone and about 5% in our skin. fatigue. 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. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb.
Too much zinc will interfere with the metabolism of other minerals in the body. A vegetarian diet makes you a healthier person. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. EDTA. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. semen and also menstruation. Baking can destroy over half the phytic acid in whole meal bread. urine. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. but getting started with this new lifestyle takes not only dedication. Excess zinc is toxic. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. sweat. vomiting and fever.g. 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. hair. but it is thought that demands are met by increased absorption from the gut. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. Various chemicals added to many processed foods can also reduce zinc absorption e. . particularly iron and copper. Zinc is lost via the feces. A deficiency of zinc in the diet means zinc absorption is improved. You will have a larger chance of not succeeding if you do it this way initially. Pregnant women do need extra zinc. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. phosphates. Breast feeding mothers need extra zinc in their diet. skin. but also some common sense.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. such as Iran and other Middle East countries.
Vegetarians are sometimes the brunt of jokes and prejudices . information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. we'll give you some great veggie recipes. We've given you most of what you need to know in the above chapters. Educate yourself by reading labels or making all your food yourself. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. but investing in a cook book is a great way to start.usually from people who know very little about their own health and dietary needs. If you've grown up eating meat. Be careful about hidden non-veggie ingredients in foods. Be prepared to take a little teasing or snide remarks. including meat alternatives like mince and sausages made from soya or Quorn(tm). Don't be put off by a bit of teasing or ill-informed scare stories. but you can learn to stay healthy by understanding what it is your body needs. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. tofu. Learn as much as you can about nutrition and what your body needs to thrive and prosper. cous cous and all sorts of vegetables. As you get more confident about vegetarian food.Some people start out by eliminating red meat first. Whether you need simple step by step instructions or gourmet dishes to impress your friends. then fish. Try something new. . then poultry. Join The Vegetarian Society to make sure that you always have access to our expert advisors. to avoid any embarrassment when friends are cooking for you. there are literally hundreds of vegetarian cookbooks around. pulses. this can be difficult. The important thing is to work out what will suit you and stick with it. Buy a vegetarian cookbook (or borrow one from your local library). then two or three days and eventually every day. And. remember to let them know in advance that you are vegetarian. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. but always be a learner when it comes to your body and what you put into it. Others eat vegetarian food one day a week. Don't go it alone. take the next step by making sure you always buy free-range eggs and vegetarian cheese. You'll have to change your habits. A little later in this book.
will be suitable for vegetarians . Most people keep a few stock items in their kitchen cupboard or freezer.g. Don't throw that food away. many meat-flavored varieties are actually vegetarian) Yeast extract (e. Donate it to a church or local food pantry.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. 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. 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. 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. flour. dairy products. 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. sunflower and many others) The list looks long. frozen chips etc . vegetable oil. pumpkin. free-range eggs. Then you'll need to stock up on vegetarian friendly foods. but you don't need to buy everything! In fact.bread. That includes anything made with animal products or preservatives. Many of the basics .
call ahead and ask if they offer vegetarian entrees and if not. Most all of the better chain food restaurants have salad bars. Or worse. jacket potatoes. pizzas. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. you will get a yes. Look at the soup bars also. It shows their talent. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. all have something vegetarian on the menu. such as spaghetti bolognaise. baked beans. or stick with more familiar tastes if you prefer. that fear keeps them from accepting dinner invitations from family and friends. If you are going to a quality restaurant or one that is locally owned. well stocked salad bars. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries.Eating vegetarian is a real culinary adventure. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order.com/theme/609/restaurants. Many of your favorite dishes. you will almost always be able to find a vegetarian friendly meal on the menu. . DINING OUT For many new or wannabe vegetarians. pulses or just vegetables.associatedcontent. can something special be prepared. many cheeses and all sorts of ready meals.html> are more than happy to whip something up. If you find yourself in that predicament. pasta sauces and soups are all suitable for vegetarians already. If you know you are going to be eating in restaurant X on Saturday. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Most chefs in quality restaurants <http://www. ratatouille. Many have extensive. you can break all the rules. stir-fry and curries can be made with soya mince. If not. many of the soups are bean based with no meat. Bean burgers. ask your server what is available. If not. feeds their ego and gets you an outstanding meal. Most often than not. Once you've broken out of the conventional meat-and-two-vegetable routine. chili. veggie sausages. scrambled eggs.
and they'll make sure your meal comes the way you want it. as it pasta primavera. be aware that many Indian dishes are prepared using clarified butter. although not all cities have them. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. Most fast food chains now offer garden salads in a wide variety of different flavors. If you thought you'd never dine again under the Golden Arches. especially the ovo lactos. a traditional.Even fast food restaurants are getting into the healthy trend. don't fret . get their protein from rice and beans (just make sure that they use vegetable broth. Order your salad with no meat and you're set to go. yogurt and fruit or a number of other meatless items off the menu. rice and noodles. The Indian diet has a rich tradition of vegetarianism. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. At the big chain restaurants like Olive Garden or the Spaghetti Factory. Indian restaurants are terrific for vegetarians. such as pasta fagioli. you can add a baked potato. you were wrong. If you're new to Indian cuisine. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. are just as tasty as the meat-loaded kind. If you like Mexican fare. which are an excellent source of protein (and delicious). delightful little pastries stuffed with meat. Japanese. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. Other ethnic options are excellent choices for vegetarians.just ask that your meal be prepared with vegetable oil instead. Depending on the chain. or even a cheese-less pizza topped with vegetables. dolma (stuffed grape leaves). Tell your waiter that you don't eat meat. And if the gang heads out for pizza. spanikopita (spinach pie) and salad made with a grain called tabouli.Italian restaurants are another great option for vegetarians. Hit a Greek restaurant and load up on hummus. or Mexican food. too. which is loaded with vegetables. Many Italian soups. called ghee . you can have gazpacho (a cold vegetable . Chinese restaurants are great for vegetarians. spicy lentil dish. Just take a moment to quiz your server about how the dishes are prepared .some dishes that sound vegetarian on the menu may contain meat or eggs. offering delicious vegetable entrees.try dal. ovo lactos have lots of options. Pasta with meatless marinara sauce is a staple menu item. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. and not beef or chicken). as well. too. baba ganoujh (a delicious eggplant spread). and samosas. you have a delightful adventure ahead of you . Plain cheese pizza. though.
enjoy the company and have a good time anyway! . about behaving well under challenging circumstances. fundamentally. The choices are more diverse than what you think. Assure the well meaning. enchiladas. In those cases. the family member or friend that just will not accept that you've gone meatless. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Here they are worrying about your health and you are worrying about hurting their feelings. but often misguided. This is one time. you really do have to stand firm.chat with your tablemates. tostadas and tacos. If you're not comfortable with taking a chance on the veggie burger. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. and you have the research to back it up.can be problematic for people on special diets. If all there is on the table that you can eat is bread and salad.both attending them and hosting them . you can make sure that you have a tempting variety of delicious foods. smile and say that they're so delicious that you're happy to enjoy them. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. do so . simply order a salad or baked potato. Don't be afraid to ask questions when you are dining out. loved one that you are indeed paying attention to your health. if you're questioned. remember that's it's just for one meal . chiles rellenos (green peppers stuffed with cheese. even if your hosts know that you're vegetarian. That you feel. Etiquette is. If you're the host. It's tough. Even if it's disappointing.soup). you need to make the best of things. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. But what if you're the guest? Often. they may not know how to feed you. that your diet is the perfect diet for you. Or you may end up in a situation where your hosts simply have no idea of what your needs are. the breaded and fried) and bean-and-cheese versions of all the usual favorites .burritos.and. Dinner parties . Offer to show them websites. books and magazines so they can learn more.
If you're headed to a big social event like a wedding or a family dinner. so you have more time to enjoy your guests. If you're comfortable handling meat products and are doing it for the courtesy of your guests. by all means do that. or your hostess sits a plate of animal food in front of you. and you think there might be challenges finding something to eat. Think about how you'd like to be treated when you go to dinner at a friend's home . Part of being a terrific host is anticipating your guests' needs. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. If someone asks. Hide the meat under some lettuce. It helps them to feel comfortable if they don't want to eat something .no one will be looking at their plate and wondering why there's still food there . Chances are good that people won't even notice that they are eating dishes that don't contain meat.how about offering the same courtesy to them? When you invite guests to dinner.and it'll save you the effort of serving. no one is really interested in what you can't eat. you can make them feel extra welcome in your home. or dairy. One sure way to make everyone happy is to serve a variety of different dishes buffet style. To be blunt. but only do so if you won't be compromising your choices. do what children do . or didn't. and leave some empty space so it looks like you ate something.squish things around and mess up your plate. then eat a light meal before you leave the house. If the conversation is compelling. You should only serve meat if you genuinely feel comfortable doing so. or if there's anything they absolutely hate. most people won't notice how much you did. It's a choice only you can make! .If there's absolutely nothing on the menu that you can eat. You'll be surprised at what people have to say . but you won't be suffering from hunger pangs throughout the evening. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. ask them if they have special dietary needs. Even under the worst circumstances there will be something for you to snack on. eat. allowing guests to fill their plates only with what they want. tell them you're vegetarian and steer the conversation to something else. When having people to your home for dinner. or peanuts. You can choose to prepare a separate meal in your home for your meat eating guests. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. don't make an issue of your diet.some are allergic to bell peppers. Whatever happens. stick to your choices and prepare a vegetarian dinner.
. as it's not designed to meet their nutritional needs. choose a soybased formula . Should you decide not to breast feed. breast milk is the optimal food.So you've decided to become a vegetarian. (And if you're a vegan and you breast feed. is made as close as possible to that of mother's milk. Infant formula. Cow's milk should never be fed to babies under one year old. if you're a vegetarian. 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. In addition to the sugars and other nutrients. scientists believe that there are other. for most babies. pesticides or other contaminants that you would if you were eating meat. The good news is.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. it's time to introduce your baby to solid foods. But don't give regular soy milk to a baby less than a year old. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.soy is less likely to cause allergies than cow's-milk-based formulas. made just for us and full of all the nutrients we need. 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. Whether or not you breast feed is entirely your decision but.you're not passing on any of the antibiotics. The timing varies from baby to baby .breast milk is a natural food for humans while cow's milk is not). At the four-to-six month mark. Out first food is our mothers' milk. too . your breast milk is superior to that of meat-eating mothers . the alternative to breast milk. Also. your child is still a vegan. as it can cause intestinal bleeding and lead to anemia. as yet unidentified. and it's all we require or should eat for the first four to six months of life. substances in breast milk that make it superior to infant formula. This isn't necessarily true. and when she takes a quart or more of a formula per day and still acts hungry. it's time to transition to solid foods. We all start out life as lacto vegetarians.
they'll be a bit fussy sometimes. It's smart to introduce new foods one at a time. regular soy milk. Most babies are very fond of lentils. and lightly blanched and cooled broccoli. When giving babies "finger foods. preservatives and any other additives that your baby doesn't need. which can be cooked until fairly soft and have a pleasant. so if your baby has sensitivity to a food you can easily identify it. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. except for not feeding them meat. lettuce and other leafy green vegetables. as well as soy cheese and soy yogurt two servings per day. about a half-ounce per serving. Good choices are carrot sticks. mashed fruits and move on to cooked vegetables like mashed sweet potatoes.once your child is old enough to transition off formula. 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. sharp.rice cereal is best. buy ones that are free from added sugars. As you ease into the toddler/preschooler years (ages 1 to 4). you can start offering your child some vegetarian versions of classic kids' favorites. Raw vegetables can be introduced then. an vegetables that adults eat are fine for a child. start introducing high-protein legumes to the baby's diet. bland flavor. If you buy prepared foods. Start with cooked grains . juice. begin to slowly introduce other foods. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. or round. Nut butters should not be fed until after 12 months. As long as it's safe for the baby to chew. regular soy milk or rice milk. so that their systems can get used to the change in diet." take care that the foods aren't too hard. large. Vegetarian and vegan children are just like any other kids . Adapt the guidelines in the baby books to the vegetarian diet. At seven to ten months. Start with raw. Slowly add tofu into their meals and snacks. Follow the same feeding schedules and advice that you would for any other baby. you can give him water. Once your baby eats cooked cereal. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . hot dogs and sandwich slices . starting with veggies that are easy to chew and unlikely to present a choking hazard.You'll want to introduce solid foods slowly. or any other nutritious liquid. as almost every baby can digest it easily and unlikely to cause an allergic reaction.
they caught up by age 10.add avocado. cookies and other baked goods Vegetarian diets feature a lot of bulky. fruits and vegetables to add lots of necessary nutrients to their diet. Peanut and almond butters are excellent sources of calories for kids.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. He loves reality television. So be generous with the snacks featuring grains. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . Don't worry about a vegetarian diet affecting your child's growth . too. You choose someone to spend the rest of your life with and. but the other is neat. Very young children also need to eat more than three meals each day. she adores opera. you often find yourselves negotiating to find a middle ground that you can live with. and since small children have equally small stomachs. All marriages are about compromise. they sometimes don't get all the calories they require. to sandwiches.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. which is calorie-dense and full of good fats. as time passes.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. 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. One of you is messy. and weighed slightly less than children raised on an omnivorous diet. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . when they were actually taller than average. One partner may be a social butterfly but . filling plant foods. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes.
Married couples figure out how to adapt to such differences. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be." particularly if they're simply eating the same diet as most of the other people they see every day. Buy a few cookbooks and try new recipes to keep things interesting. but still disagree on how to eat. • Play an active role in shopping and preparing meals. The key to making it work is acceptance of each other's choices. See if you can get them to eat soy hot dogs. It's understandable. so that you can enjoy a fine meal together. • Try to find restaurants where you can eat together. • Be a positive role model. If you judge your spouse harshly for not joining you in your vegetarian journey.but you can control how you behave towards them. when you're single and dating. you may be turning them off entirely. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. But that's unrealistic . You can't control what your spouse eats . There are probably far more of those than there are issues on which you don't see eye-to-eye. to believe that your ideal partner will share all of your values. If your partner eats meat. on convenience or on habit. . • Try to get your partner to compromise on certain foods. Choose venues that offer both meat dishes and vegetarian options.the other's happy to stay home every night with a good book.but don't lecture. veggie burgers and non-dairy cheese at home. If your partner is interested. As the popularity of vegetarianism increases. it isn't a choice designed to make your life unhappy or more complicated. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. Try to keep in mind that your choice to become vegetarian was a personal one. • Don't talk endlessly about your diet. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. whether it is based on ethical principles. You and your spouse may agree on a lot of things. No one likes to be told that they're "bad. the subject will come up naturally . doing laundry. Cook a variety of tasty. and it has to be for them. Try to respect their decision. especially in public. • Never attack your spouse's point of view.no two individuals are exactly alike. and the day-to-day struggle of paying bills. • Acknowledge that your spouse's diet isn't meant to hurt you. appealing meals so that your partner can see that the diet isn't boring. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. getting to work and raising children can sometimes make even the smallest difference seem enormous. closing the door to them making that step themselves in the future. too.
Whether you live with a partner. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. and dedicate a special section of the refrigerator to meat storage.and not turning them off by lecturing them! Only you know the dynamic in your home. You may have to ask the others in your home to cook meat outside on a grill. however .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 . Negotiate a menu plan that's acceptable to both of you. asking that it's wrapped in such a way that you don't have to look at it. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. If you can't stand to have meat around you at all. Eating together is one of the great pleasures of any relationship. so only you can figure out the answers to these questions. you may find them ridiculing your food choices or even actively trying to sabotage you. accept that your spouse may eat meat sometimes when they're not with you. Again. . there will still be people who think that your new lifestyle is a weird one. this is a huge issue. it's more than likely that you're the only person in your household going meatless. DEFENDING YOUR CHOICE Being new to vegetarianism. Although vegetarians aren't looked down upon today as much as in the past. and nagging doesn't help. that's great .and if they're not supportive. If they want to change.• If you've agreed not to eat meat at home. your parents. Even if they're supportive of your decision. any more than it's theirs to turn you back into a meat-eater.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. your children or roommates. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. One thing is certain. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . you can't control what they eat.
Becoming a vegetarian is an exciting change in your life.If your feelings aren't that strong. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. 3. you may simply want to negotiate who cooks what. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". .) 5. When family and friends begin to question your new meatless diet. Consider. for example. It all comes down to what your needs are. and that you can share together. but it doesn't have to be. 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. A little compromise and understanding can go a long way. even though many Israeli soldiers do not normally keep the kosher laws. Try to find some good vegetarian recipes that you find convenient and enjoyable. and prepare your own entrée on the other nights. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. and the compromises you and your family are willing to make.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. If your partner has decided to go vegetarian and you don't embrace that choice. Here are some great recipes for you to try. Try to see the positive side of your partner's diet. while your spouse would be doing so if she/he ate meat. The vegetarian lifestyle will be most difficult for the non-vegetarian. and when . You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. 4. 2. here are some helpful tips to allow you to deal with your partner's choice: 1. that all meals served by the Israeli military are kosher. Learning how to cook without meat can be a daunting task. so that nobody's beliefs will be violated. Try out a few of these yummy recipes. You don't need to be an expert. (Vegetarian food is also available for Israeli vegetarian soldiers. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet.
and 1/2 cilantro. and ketchup.Potato and Bean Enchiladas • 1 pound potatoes. chili powder. boil tomatillos and chopped onion in water to cover for 10 minutes. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. coarsely chopped. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Mix potatoes together with pinto beans. 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. Once cooled.5 ounce) can pinto beans. 1/2 cheese. toss diced potatoes together with cumin. and spread remaining cheese over sauce. husks removed • 1 large onion. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Bake for 20 minutes. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . chopped • 1 bunch fresh cilantro. Fill tortillas with potato mixture. Place seam side down in an oiled 9x13 inch baking dish. or until tender. Meanwhile. Fry tortillas individually in a small amount of hot oil until soft. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. and roll up. and place in an oiled baking dish. In a bowl. Spoon tomatillo sauce over enchiladas. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Bake in the preheated oven for 20 to 25 minutes. or until hot and bubbly. Set aside to cool. puree with half of the cilantro until smooth. salt.
The starch from the potatoes will settle into the bottom of the bowl . Cook until vegetables are tender. and reserved potato starch. press together about 2 tablespoons of the potato mixture with your hands. Sauté onions. place on skillet and flatten with a heat-proof spatula. In a large bowl.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. and garlic until tender. Stir in mushrooms. coarsely shredded 4 green onions. mix the potatoes and onions. and cook 4 minutes. and corn. and chili powder. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. Potato Pancakes 4 medium baking potatoes. red pepper. and basil. carrots. and simmer for 20 minutes. combine the potato mixture. about 6 minutes. heat skillet over medium-high heat. and reduce heat to medium. turning once. Wrap the mixture in cheese cloth or paper towels. peeled and coarsely shredded 1 medium onion. Stir in green pepper. egg. Cover. kidney beans. For each pancake. Cook for about 8 minutes.pour off the water and save the remaining potato starch. green onions. Bring to a boil. chopped 1 egg. Season with cumin. Stir in tomatoes. oregano. stirring occasionally. until brown on both sides. Black Bean Rice Burgers • 1 (15 ounce) can black beans. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. split . rinsed and drained • 1 cup cooked brown rice • 1 small onion. and squeeze out the excess liquid into another bowl. lightly beaten • 6 tablespoons salsa. Serve hot. celery. salt and pepper. finely chopped • 1 egg.
Bake in the preheated oven 10 to 12 minutes. combine sour cream and remaining salsa. mix well. 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). 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. Top with a tomato slice. Pinch together perforations to seal. burger. Cook over medium heat for 4-5 minutes on each side or until firm and browned. mash beans with a fork. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Sprinkle half of the Parmesan cheese over each tomato. from the heat for 4-5 minutes or until cheese is bubbly. Place 2 slices mozzarella on each rectangle.In a large bowl. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . onion. Cover each with remaining dough. Top each with 2 teaspoons tomato paste. Add the rice. Place 2 rectangles on a 9x13 inch baking sheet. Place a lettuce leaf. Broil 6 in. Flatten to 1/2-in. thickness. sprinkle half of the cheddar cheese and cayenne pepper. Tomato Cheese Melt • 1 onion bagel or English muffin. In a small bowl. or until golden brown. Press the edges firmly with a fork to seal. egg and 2 tablespoons salsa. Unwind the roll dough. sour cream mixture and slice of cheese on bun. Moisten edges of rectangles with water. Sprinkle each with 1/4 teaspoon oregano. and separate into 4 rectangles.
melt butter. until cheeses are melted and bubbly.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). chopped • 1 (8 ounce) can garbanzo beans. tomatoes with liquid. stirring every 15 minutes. Boil without stirring 4 minutes. Uncover. Stir in brown sugar. Remove from heat and stir in soda and vanilla. Place popcorn in a very large bowl. and saute onion until tender and lightly browned. for 1 hour. In a medium baking dish. Cover. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. and Romano cheese into the vegetable mixture. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Monterey Jack cheese. Pour in a thin stream over popcorn. stirring constantly. Stir heavy cream. stirring to coat. and bake in the preheated oven 30 minutes. and continue baking 30 minutes. mix onion. chopped • 3/4 cup dry white wine • 3 tablespoons butter. In a medium saucepan over medium heat. corn syrup and salt. stir. 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). Bring to a boil. and continue baking 10 minutes. wine. basil. and bay leaf. Heat oil in a medium saucepan over medium heat. Place in two large shallow baking dishes and bake in preheated oven. zucchini. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. garbanzo beans with liquid. butter. sliced • 1/4 pound zucchini. garlic. Remove from oven and let cool completely before breaking into pieces.
• 3 pounds thinly sliced shallots • 3 small red onions. Sprinkle flour over onions and cook for 1 minute. vegetable base. It works well when using a 3 millimeter slicing disk. Add dried mushrooms along with the water they soaked in. season with salt and serve. sliced • 3 pounds carrots. nutmeg. mashed • 3/4 cup white sugar • 1 egg. softened in water • 3 pounds fresh mushrooms. Stir in vinegar and cook for approximately 3 minutes. 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. Using a extra-large stock pot sauté onions. Cook for 15 minutes. Stir in water. in order for vinegar to evaporate. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. cayenne. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . chopped • 3 cloves garlic. garlic and shallots in olive oil and set on low. pepper. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. slice thinly and set aside. fresh mushrooms and carrots. Let cook for 15 minutes. Stir in capers and parsley. lightly beaten • 1/3 cup butter. salt.
egg and melted butter. After the dough has doubled in size turn it out onto a lightly floured surface. mix together brown sugar. Bake in preheated oven for 18 to 20 minutes. until a toothpick inserted into center of a muffin comes out clean. Stir the banana mixture into the flour mixture just until moistened. cover and let rest for 10 minutes.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Roll dough into a 16x21 inch rectangle. softened • • 1 (3 ounce) package cream cheese. Spoon batter into prepared muffin cups. In another bowl. Select dough cycle. combine brown sugar and cinnamon. 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. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. press Start. Place rolls in a lightly greased 9x13 inch baking pan. or line with muffin papers. 2 tablespoons flour and cinnamon. baking powder and salt. Sprinkle topping over muffins. Roll up dough and cut into 12 rolls. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. room temperature • 1/3 cup margarine. Cover and let rise until nearly . 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. In a small bowl. softened • 1/4 cup butter. mix together 1 1/2 cups flour. Lightly grease 10 muffin cups. In a large bowl. In a small bowl. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. sugar. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. beat together bananas. baking soda.
Spread frosting on warm rolls before serving. vanilla extract and salt.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Bake rolls in preheated oven until golden brown. crumbled tofu (don't use silken. Add water and mix thoroughly. Heat on Med until thick and bubbly. mix in the peppers and onion and keep frying. 1/4 cup butter. Set aside. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. confectioners' sugar. Remove from heat and add mustard and margarine. preheat oven to 400 degrees F (200 degrees C). While rolls are baking. You can add some turmeric for color if you like. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. When they are good and soft. When it looks like you could eat it. move them to the sides of the pan and form an empty circle in the middle for your tofu. about 30 minutes. Sauté this for another couple of minutes. When it starts to get golden.doubled. use extra firm). Meanwhile. about 15 minutes. then add your drained. beat together cream cheese. 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. Stir Fry: Sauté onion and green pepper in oil. Add more oil to the middle of the pan.com/products/censura.
salt and garlic powder. till crust is brown and delicious cheese and juice oozes out. Mix it up. heat broth in large kettle. Meanwhile. Cook in microwave or oven till about 3/4 cooked. add spices. zucchini. mushrooms. tarragon. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Add water and mix thoroughly. Add slowly either cornstarch or flour till slightly thickened. then add spinach on top. Spoon in filling. 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. or whatever you like. Add rest of cheese on top of that. beans.A variety of veggies such as green beans. Meanwhile. Bake at 400 for about 45 min. black). combine flour. olives. and lower heat. Thaw pie shell and take 1/2 out of the tin. Roll and push to one . You can add dairy free milk and use veggie bouillon cubes. cilantro and salsa to sauce. 1/2 cup salsa (optional) In medium-large saucepan. Add cooked veggies and coat them w/sauce. pinto. or just about anything. drained 2 medium onions. Heat on medium heat until bubbling and thick. and close it up as best as you can w/ the torn top shell. just keep it till later). chopped 1/4 cup chopped cilantro. Place a tortilla in pan and cover in enchilada sauce. chopped 1 can olives. Set aside 1/2 cup of cheese sauce in separate container. To make sauce. nutritional yeast. Remove from heat and add mustard and margarine. cook chopped veggies (NOT spinach. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. layer 1/2 cheese on bottom of lower crust. Spoon in veggies and sauce. cumin. Add onion.
sliced . simmer uncovered for 5 min. Add olive oil to a large skillet. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. stir well.end of pan. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Add carrots and veggie broth. set aside. herbed tofu 8 oz. Usually lasagna takes about 45 minutes to cook thoroughly. vegan cream cheese. just to make it a little bit more cheesy!). spread carrot mixture over top. place over medium-high heat until hot. Bake at 350 until brown. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. sauté for 1 minute. Add parsley and garlic. vegan cream cheese 2 Tbsp.. Stir in nutmeg (possibly you could add some about 1/4 C.. 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. repeat process until all noodles are used up.. nutritional yeast at this step. Continue until all tortillas filled. until it is thoroughly heated. use your own judgment. top with spaghetti sauce. and lemon juice. Add herbed tofu. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Remove from heat. at 375 degrees. 30-45 minutes.. Place 3 lasagna noodles in bottom of 11x7 baking dish. Cover and bake 15 min. keep warm. Uncover and bake an additional 20-30 min. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.
remove pan from heat. Stir together thoroughly. covered. about 20 minutes. Pour the mixture into a lightly oiled. wine. or black beans. seeded and minced. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Cook over medium-high heat and bring to a boil. preferably organic • 1 to 2 fresh jalapeño peppers. Heat the oil in a small skillet. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. pink. 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. be careful not to burn. 1 1/2-quart baking casserole. Remove from heat and stir in basil.• 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. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. combine the onion with the rice and all the remaining ingredients. or until the top is golden brown and bubbly. Bake for 35 minutes. and add tomatoes. TORTILLA CASSEROLE One 16-ounce can pinto. salt and sugar. In a mixing bowl. Allow pan to cool. Just as the garlic begins to turn brown. Reduce heat to low and simmer. water. Add the onion and sauté over low heat until lightly browned. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees.
spelt. 2-quart casserole dish and layer as follows: 4 tortillas. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Simmer gently until the sauce has thickened. cheddar. finely diced • 2 to 3 scallions. then remove from the heat. half of the cheese. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Repeat the layers. then cut into squares to serve. and then add the baked tofu and . Let stand for a minute or two. Bring water to a boil in a large pot. Lightly oil a wide. and then return them to the pot. Slowly pour into the saucepan. Mix thoroughly. stirring constantly. Bake the casserole for 12 to 15 minutes. Add the noodles and cook until just tender. according to package directions. thawed 2 scallions. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. or until the cheese is bubbly. overlapping one another. Add the mushrooms and continue to sauté until the mushrooms are wilted.) • 1 tablespoon light olive oil • 3 medium celery stalks. Combine the first 7 ingredients in a mixing bowl. When the noodles are done. etc. heat the margarine or oil in a medium-sized saucepan. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu.2 cups frozen corn kernels. half of the bean mixture. drain them. In the meantime. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Pour in the sauce. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved.
warmed or taco shells. or until the top is golden brown and beginning to get crusty. TORTILLA FIESTA • Flour tortillas. black or green • Fresh mozzarella balls or very fresh tofu. Cook some quick brown rice according to package directions. Bake for 30 to 35 minutes. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. soy yogurt. drained • Cured olives. large shallow casserole dish. Place everything on the table.scallions and season to taste with salt and pepper. Top generously with wheat germ. Allow to cool for 5 minutes. black olives.or soft taco-size. 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. diced and sprinkled with vinaigrette . Transfer the mixture to an oiled. and then cut into squares to serve. cooked with a vegetable bouillon cube. burrito. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. 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. warm the refried beans in a saucepan with a little water to loosen.
green part only. Stuff the mixture back into the potato shells. the diced tomatoes). Scoop out the inside of each potato half. drain it and return it to the pot.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. leaving a sturdy shell. Warm up as needed. When the pasta is done. Stir in the pasta sauce (and if you've used dry pasta. MUSHROOM-STUFFED POTATOES. or rice cream cheese . While bringing a large pot of water to a boil and cooking the pasta. prepare a platter or two of antipasto and slice the bread. • 4 large baking potatoes • 1/4 cup organic dairy. and serve. 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. about 1/4 inch thick all around. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. cut each in half lengthwise. Heat as needed in the microwave or in a preheated 400-degree oven. Add the remaining ingredients and stir well to combine. When cool enough to handle. soy. Pass around the Parmesan cheese for topping the pasta. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach.
cut each in half lengthwise. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. chopped • 8 ounces white or cremini mushrooms. 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. Heat as needed in the microwave or in a preheated 400-degree oven. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Add the mushrooms. Stir in the cream cheese. Season with salt and pepper and stir well to combine. cut each in half lengthwise. Add the onion and sauté over medium heat until golden. stirring occasionally. with the mashed potato in the mixing bowl. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . or rice milk • 2 cups finely chopped broccoli florets. leaving a sturdy shell. When cool enough to handle. Scoop out the inside of each potato half. Stuff the mixture back into the potato shells. cover. Scoop out the inside of each potato half. and serve. Heat as needed in the microwave or in a preheated 400-degree oven. Heat the oil in a medium skillet. about 1/4 inch thick all around. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Transfer the scooped-out potato to a mixing bowl and mash it coarsely.• 1 tablespoon light olive oil • 1 large onion. about 1/4 inch thick all around. leaving a sturdy shell. liquid and all. Add the remaining ingredients and stir well to combine. Stuff the mixture back into the potato shells. and cook until they are done to your liking. Combine the mushroom mixture. soy milk. and serve. When cool enough to handle.
Arrange in a shallow foil-lined pan and pour any excess marinade over them.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Broil until the mushrooms begin turning dark and are touched by charred spots. and stir. 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. If using shiitakes. stirring often. Combine the first 4 ingredients in a mixing bowl and stir together. maple syrup. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Combine the mushrooms with the teriyaki mixture and stir together. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. until the chocolate chips have melted. any variety (portabello. Remove from the broiler and transfer to a serving container. slightly overlapping circles. then refrigerate for at least an hour. or a combination) Preheat broiler (unless using a toaster oven). oyster.• 1 tablespoon honey. baby bella. Wipe the mushrooms clean. shiitake. Cook over medium-low heat. thinly sliced Preheat the oven to 350 degrees. remove and discard the stems. cremini. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Allow to cool completely. then cut into wedges to serve. Transfer to a small saucepan and add the chocolate chips. cover the top of the pie with thin banana slices arranged in concentric. Broil in the oven or a toaster oven for 4 minutes. about 4 to 5 minutes. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. or brown rice syrup • 16 ounces fresh organic mushrooms. 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 . preferably two. Just before serving. Stir in the maple syrup. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick).
baking powder. or until the bottoms are just lightly browned. Bake for 10 to 12 minutes. Pour into the flour mixture and stir together until fairly well blended. sugar. and a knife inserted into the center comes out with chocolate. Stir in the chocolate chips and optional walnuts. optional Preheat the oven to 350 degrees. Stir together until the wet and dry ingredients are completely mixed. Pour into a lightly oiled 9-inch round or square cake pan. 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. rice milk. Combine the flour.• 1/2 cup natural style peanut butter. . then cut into squares or wedges to serve. preferably cane juice sweetened • 1/2 cup chopped walnuts. and salt in a mixing bowl and stir together. Allow to cool to room temperature or just warm. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. 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. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Let stand for a minute or two. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. Stir in the chocolate chips and optional peanuts. optional Preheat the oven to 350 degrees. Combine the applesauce. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. then use a whisk until the mixture is smooth. then carefully remove with a spatula to plates to cool. and peanut butter in another bowl and whisk together until smooth. but no batter.
Pour the filling into the crust. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. 12 servings. a mixer or your fingers until the mixture is crumbly. and salt and pepper into the egg mixture. the tougher your crust will be. Slice six of the asparagus stalks. into 3/4-inch pieces. Yield 1 tart. egg yolk and vinegar. mixing quickly and lightly with a pastry knife. mushrooms. and add the water. Prick it all over with a fork. Baked Ravioli . or to taste Crust: In a medium sized bowl.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. combine the flour and salt. beat together the eggs and milk. Remove the tart from the oven. adding an additional tablespoon of water only if necessary. Remove it from the oven. the more water you use. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Filling: In a medium-sized bowl. Pat the dough into a 10 or 11-inch removable-bottom tart pan. and cool to lukewarm before removing the bottom. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Cut in the butter and shortening. Bake it in a preheated 350°F oven for 10 minutes. oregano and thyme. and let cool. Mix until the dough just holds together. or until it's set. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Bake the tart in a preheated 350°F oven for about 30 minutes. on the diagonal. Stir the sliced asparagus. then stir in the cheese. Make a well in the center of the pastry.
In a baking pan place in some of the tomato sauce to cover the bottom. The cheese should be bubbly. Cover and cook for 10 minutes. Chop eggplant. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. 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. cheese. Add the tomatoes. In a large saucepan over a medium heat stir place in the olive oil. celery onion and carrot. whole mozzarella cheese-2 cups shredded. pepper and garlic together. sugar • 1/2 tsp. parsley. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Fry each piece in oil until brown . Place the cooked ravioli in the pan and top with the rest of the sauce. salt • 13 oz. sugar and salt in to the saucepan with the vegetables. eggplant.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Place tomatoes in a blender and puree. Serve with a crisp salad. Slightly undercook them. Bring to a boil. celery carrot and onion. Cook the ravioli as described on the package. hot and golden. until tender. can Italian peeled tomatoes • 1 tsp. package of frozen ravioli • 8 oz. Lower the flame and simmer for 20 minutes.
. until softened. stirring occasionally to keep vegetables from sticking. mix well. Keep going till run out. or 2 cans (14. minced • 1 Plum tomatoes. coarsely chopped • 4 large tomatoes. quartered and thinly sliced • 1 small eggplant. zucchini. and herbs. crushed and minced • 1 large onion. or until eggplant is tender but not too soft. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. stir to combine. shallots and tomatoes to pan and cook until reduced to 1/2 cup. Add eggplant. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. about 8-10 min. stirring often. Add garlic and onions and cook. Add tomatoes. After you layer them coat them with sauce and sprinkle with mozzarella (lots).5 ounces each) diced tomatoes • 3 to 4 small zucchini. about 2 min. Take remaining 1/4 cup cream and toss with pasta.on both sides. Cover and cook over low heat about 15 minutes. Add 3/4 cup of the cream and boil until slightly thickened. 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. cubed • 2 green bell peppers. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. heat olive oil over medium heat. stir until coated with oil. about 6 to 7 minutes. coarsely chopped. Add peppers. Cover and cook for 10 minutes.
pkg. crumbles 1 pt. Feta Cheese.) Place tomatoes on baking tray. Season the tomatoes for taste (salt. frozen chopped spinach 1/2 lb. etc. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. pepper. Bake tomatoes for 45 minutes until wrinkled & shrunken. cottage cheese 4 eggs 6 tbsp. Let it cool. 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.Rigatoni With Tomatoes. Combine oil & lemon juice (for salad dressing. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. Mozzarella. . pepper 2 tsp. flour 1/2 tsp salt 1/2 tsp. butter Preheat oven to 350 degrees. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Cut each tomato in fours. Let it cool down. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Boil pasta until al dente.
red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. etc. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. If it comes out clean. Fill each manicotti with mixture. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Bake the pie for one hour. Meanwhile. Serve with Italian bread or garlic bread sticks . pepper. Make sure you spread it evenly. marjoram. stick a knife or toothpick into the center of the pie. Let sit for one half hour. Thread onto metal or soaked bamboo skewers. Drain. heat oven to 400.) • 2 tsp garlic. In medium bowl combine all filling ingredients and mix well. Then combine the two mixtures into one bowl and stir well.In another bowl mix together salt. To tell if it is done. Uncover. Pour remaining sauce over manicotti. 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. Let the pie cool for a few minutes. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. the pie is ready. Bake an additional 5-8 min or until cheese is melted. Place filled manicotti over sauce. rinse with cold water and let drain. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. flour and eggs. about 10-15 minutes. Grill or broil until colour shows on vegetables. Grease a 9" square baking pan with the butter and pour the mixture into the pan. sprinkle evenly with cheese.
lightly coated with non-stick cooking spray. chopped • 1 red bell pepper. thin strips . sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. or until they begin to soften. 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. celery.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. mustard. Pour about 1/2 cup batter on hot griddle. and mushrooms. bok choy. shiitake mushroom caps thinly sliced • 1 med. water chestnuts. Fry 2-3 minutes on each side or until golden brown. red bell pepper cut in short. sliced diagonally • 2 c baby bok choy. cook onion and garlic in oil for 3 minutes. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. until vegetables are crisp-tender. vegetable stock. stirring frequently. bell pepper. peeled & grated • 1 medium carrot. about 5 minutes. Add soy sauce. chopped • 8 oz. grated • 1/4 C onion. combine ingredients. Continue cooking. mix well. Serve over rice. water chestnuts.
stirring frequently. Meanwhile. simmer until vegetables are crisp-tender. Add tamari or soy sauce. Drain and rinse in cold water. Stir briefly. and peas. red pepper.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Drain noodles. add to skillet with vegetables. add the remaining 1/4 cup of peanut oil and the garlic. heat oil in large deep skillet or wok over medium heat. celery. cook 30 seconds. When it begins to smoke. Add the carrot and boil 1 minute. cook 3 minutes. 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. if desired. cook 1 minute. Add ginger and garlic. Bring 1 quart of water to a boil in a small saucepan. Pour in the sauce and cook until the rice is heated through. Mix to blend well and set aside. Drain again and reserve. Add the carrots. lightly beaten 1 carrot. Sprinkle with peanutes or cashews. . Stir-fry 1 minute. tossing well. about 5 minutes. in 1/2" cubes 1 red bell pepper. Stir until the eggs are firm but moist. When it begins to smoke. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Add mushrooms. bell pepper and bok choy. stirring occasionally. Place a small skillet over medium heat. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. and vinegar. add 2 tablespoons of peanut oil and the lightly beaten eggs. Stir in the rice and stir-fry 1 minute. Add broth and sugar snap peas. Set aside. Serve hot. Place a wok over medium-high heat. Add sesame oil. Transfer the eggs from the skillet to a small bowl and break them into small curds.
Potato Salad • 2 lbs med. Mix beans and remaining 1 cup picante sauce. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. and rosemary. oregano. press in bottom of baking dish. Spray square baking dish. Let stand 5 minutes before serving. After the potatoes are tender. Next. Mix rice. pkg. egg product. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. 6 servings Spinach Stuffed Tomatoes 10 oz. Sprinkle with remaining 1/2 cup cheese and the chili powder. seeded • 1/2 c chopped green onions • 1/2 c black olives. drain them and move the potatoes to a mixing bowl. This dish will keep well in the fridge for up to a week. 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. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . 1/2 cup of the picante sauce and 1/2 cup of the cheese. drained 1/4 tsp chili powder Heat oven to 350 degrees. leaving the skins on. 8x8x2 inches. After all of the ingredients have been thoroughly (yet gently!) mixed. crumbled feta cheese • 1 sweet red bell pepper. with nonstick cooking spray. spoon over rice mixture. vinegar. cook the potatoes in boiling water until tender. Do not overcook! While the potatoes are being cooked. let the salad stand for at least thirty minutes before serving. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. They are done when you can easily stick them with a fork. mix the oil.
Slice and hollow out centers of tomatoes. Let stand for 20 minutes. Invert tomatoes shells on paper towels to drain. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Discard seeds. parmesan. Asian pears. Preheat oven to 350 degrees. Chop pulp finely and add to spinach. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Asian Slaw • 1 head of Napa Cabbage. cilantro and sesame seeds in a large bowl. Put in large bowl. This salad goes well with grilled meats and fish. honey. onion. garnish with chopped green onion and toasted sesame seeds. Spoon evenly into tomato shells. Let stand 5 minutes. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. drain well and squeeze dry. salt & pepper to spinach mixture and blend well. shredded • 2 Asian pears. In another large bowl mix cabbage. soy sauce. carrot. sugar. Add 1/2 cup mozzarella cheese. green onion and red pepper. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese .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. Serve salad in a large bowl. Sprinkle with remaining mozzarella and parsley. Toss the cabbage mixture with the vinaigrette.
salt. Add red pepper flakes. Prepare pasta (shell or tube pasta suggested). Bake at 350 degrees 5060 minutes. 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.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. then add 1 cup of heavy cream and simmer for one minute. and pepper. Add chopped white part of green onion. prepared according to package directions Melt butter over high heat until bubbly. (The alcohol burns off but makes tomatoes "come alive". . Add parmesan cheese at the end of cook time. Cook on low heat for 30 minutes. heavy cream. garlic. Rapidly add vodka. Pour into greased 9x13" pan. Set off burner and allow cheese to melt into soup. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. Simmer tomatoes with the two cheeses for three minutes. Simmer for 2 minutes.
top with parmesan then cheddar cheeses. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. sprinkle parsley flakes in a larger circle around the onions. salt-free lemon/herb seasoning • 1/2 tsp. Zucchini Soup • 4 medium zucchini. Combine potatoes and 1/4 cup onions. Carefully put a layer of spinach and crumbled feta cheese into the crust. cream cheese • Chopped fresh chives or edible flowers for garnish. Garnish pie: make a small circle of 1/4 cup onions in center of pie. press into pie plate as crust. quartered and sliced • 2 cans of 15 oz. Vermont Cheddar Pie • 2-3 cups diced. pour carefully over cheeses. sprinkle paprika in a larger circle around parsley flake circle. Combine eggs. milk. vegetable broth • 2 onions. 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. chopped • 1 tsp. white pepper • Dill weed to taste • 2 pkgs. Bake at 350 for 1 hour. Sprinkle with seasoned salt and garlic powder. .Mix completely with the sauce and serve immediately. 8 oz.
Cook for approximately one more hour. except seasoning meat. chopped green onions and rice. 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. Blend the cream cheese in blender until smooth. then cover and reduce to a low heat and simmer. After beans have been cooking for approximately 2 hours. a portion at a time. Now add chopped green onions and additional season salt if desired. white rice. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Garnish with chopped chives or fresh flowers. Serve hot over warm. pepper and dill weed to taste. Add to a large pot and cover beans with water until water is two inches above bean line. add remaining liquid. Add all other ingredients. until smooth. approximately 20 to 30 minutes. Then blend in zucchini mixture. Add season salt and continue to simmer this combined mixture for another hour. Cook mixture until soft. chicken broth. or until beans are very soft and a red gravy is produced. Chill over night or until very cold. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Bring to a rolling boil. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). add zucchini. onions.In a saucepan.
Be creative and use your imagination. since weight lost through these practices is mostly water and lean muscle tissue. Not only does exercise burn calories. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. This can negatively affect his physical fitness. it helps the body maintain its useful muscle mass. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. one should eat less and exercise more. women require at least 1. Athletes must consume a minimum number of calories from all the major food groups. with the calories distributed over all the daily meals including snacks. it tries to conserve its fat reserves by slowing down its metabolic rate and. Losing fat safely takes time and patience. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. .• 2 tbsp powdered sugar Mix all ingredients together very well. Prepare a medium-hot skillet. This ensures an adequate consumption of necessary vitamins and minerals. not fat.500. as a result. final mixture will be a little lumpy. This is just a start for you. 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. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. A combination of exercise and diet is the best way to lose unwanted body fat. many more recipes out there for vegetarians. it loses fat at a slower rate. There are many. Dieting alone can cause the body to believe it is being starved. In response. lightly oiled. Athletes should avoid diets that fail to meet these criteria. In other words. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure.200 calories. and it may also help keep the body's metabolic rate high during dieting. There is no quick and easy way to improve body composition.
Aerobic exercises include jogging. is the best type of activity for burning fat. running or walking one mile burns about 100 calories. stair climbing. fat is seldom the only source of energy used during aerobic exercise. rowing. Diet In addition to exercise. In addition.selecting a variety of foods from within . if any. exercise to music. and mental alertness. bicycling. Aerobic exercise. fat. For an average-sized person. Anaerobic activities. Instead. however. will not make up for poor health and exercise habits. Because there are 3. bicycling. he needs to run or walk 35 miles if pure fat were being burned. To be properly nourished. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. most people would need to run or walk over 50 miles to burn one pound of fat. examples include jogging. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. This section gives basic nutritional guidance for enhancing physical performance. Good nutrition is not complicated for those who understand these dietary guidelines. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Exercise alone is not the best way to lose body fat. such as sprinting or lifting heavy weights. good health.Fat can only be burned during exercise if oxygen is used. burn little. especially in large amounts. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. swimming. swimming. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. crosscountry skiing. walking. cross-country skiing.500 calories in one pound of fat. athletes should regularly eat a wide variety of foods fro-m the major food groups. As a result. proper nutrition plays a major role in attaining and maintaining total fitness. In reality. walking. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. and jumping rope. a mixture of both fats and carbohydrates is used. which uses lots of oxygen. A good diet alone. and rowing. Aerobic exercise is best for burning fat.
as shown in Figure 6-4.1 calories/ minute) or about 305 calories/hour. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. A high intake of fats. 14 if somewhat active. the state of energy balance (positive. results from the clogging of blood vessels in the heart. Similarly. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages.85 calories/minute (150 lbs. You will need still more calories if you are more than moderately active. The blood cholesterol level in most Americans is too high. progressive disease. To estimate the number of calories you use in normal daily activity. balanced. and durations. For example. = 5. CAD. = 11. By comparing caloric intake with caloric expenditure. they should eat three meals a day./min. when the number of calories used equals the number of calories consumed. as shown in Figure 6-3.each group. especially saturated fats and cholesterol. . that is. and 15 if moderately active. Another dietary guideline is to consume enough calories to meet one's energy needs. Weight is maintained as long as the body is in energy balance. a person running at 6 miles per hour (MPH) will burn 0. multiply your body weight by 13 if you are sedentary. A well balanced diet provides all the nutrients needed to keep one healthy. or negative) can be determined. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested.85) or about 710 calories in one hour./lb. a 150-pound person would burn 5.1 calories per minute (150 lbs.079 cal. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet./min. Keeping a daily record of all foods eaten and physical activity done is also helpful. Avoiding an excessive intake of fats is an important fundamental of nutrition. x 0. x 0. has been associated with high levels of blood cholesterol. and a typical. while participating in archery. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. 150-pound male will burn 11.034 calories/minute/lb./lb.034 calories per pound per minute. The result is a rough estimate of the number of calories you need to maintain your present body weight. a person will burn 0. a slow. Good dietary habits help reduce the likelihood of developing CAD. Thus. Even snacking between meals can contribute to good nutrition if the right foods are eaten. intensities.079 cal. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack.
Because foods eaten one to three days before an activity provide part of the fuel for that activity. can result. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. such as candy. pasta. the contribution from fat gradually increases. vigorous activity can use up most of the carbohydrate stores in the exercised muscles.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. Initially. It is also important to avoid simple sugars. Individual caloric requirements vary. age. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. we should reduce our daily cholesterol intake to 300 milligrams or less. in the form of glycogen (a complex sugar). the chief fuel burned is carbohydrates. potatoes) are the best sources of energy for active athletes. It plays an important role in maintaining normal body temperature. Athletes often fail to drink enough water. especially when training in the heat. As a result. high-intensity activities. In addition. Water is an essential nutrient that is critical to optimal physical performance. At least 50 percent of the calories in the diet should come from carbohydrates. Foods rich in complex carbohydrates (for example. depending on body size. The current national average is 38 percent. Examples include weight training and the APFT sit-up and push-up events. water lost through sweating must be replaced or poor performance. Cool. high-intensity activities. whole wheat bread. up to 60 minutes before exercising. The evaporation of sweat helps cool the body during exercise. sex. Repetitive. Finally. Concerns for Optimal Physical Performance Carbohydrates. Athletes . Carbohydrates are the primary fuel source for muscles during shortterm. it is important to eat foods every day that are rich in complex carbohydrates. rice. The body uses fat to help provide energy for extended activities such as a one-hour run. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). Very intense activities use more carbohydrates. are the primary fuel source for muscles during short-term. plain water is the best drink to use to replace the fluid lost as sweat. 'but as the duration increases. and possibly injury. and training sport. We should increase our intake of polyunsaturated fat. Sweat consists primarily of water with small quantities of minerals like sodium. because they can lead to low blood sugar levels during exercise.
drinks that exceed levels of 10 percent carbohydrate. This can improve endurance. these drinks should be used with caution during intense endurance training and other similar activities. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. During intense training. Protein is believed to contribute little. who have a high proportion of lean body mass. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water.5+ hours) at intensities over 50 percent of heart rate reserve. . as do regular soda pops and most fruit juices. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein.0 to 1. Many people believe that body builders need large quantities of protein to promote better muscle growth. Weight lifters. these beverages can provide a source of carbohydrate for working muscles. if any. Therefore. 1. Cholesterol is a fatlike waxy substance and is produced by the liver. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. can lead to abdominal cramps. it is necessary to first understand what cholesterol is. On the other hand. and after exercise to prevent dehydration and help enhance performance. During periods of intense aerobic training.5 grams per kilogram of body weight per day).8 grams per kilogram of body weight. to the total energy requirement of heavy resistance exercises. too much cholesterol in the body has damaging effects. During prolonged periods of exercise (1. during. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. The primary functions of protein are to build and repair body tissue and to form enzymes.should drink water before. one's need for protein might be somewhat higher (for example. 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. nausea. The recommended dietary allowance of protein for adults is 0. and diarrhea. are helpful under certain circumstances. Although cholesterol has purposes and is important to overall health and body function. Sports drinks.
In fact. molecules called lipoproteins carry cholesterol to and from cells. When you eat saturated foods such as dairy. educate and provide healthful options. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol.Cholesterol forms every cell within the body. which is another form of fat. meat and eggs your cholesterol elevates. The purpose of this ebook is to inform. and grains you can maintain optimal health as they do not contain cholesterol.) HDL transports cholesterol from cells back to the liver. When cholesterol is at a good level it works to build and repair cells. This puts you at serious risk for disease such as heart and stroke. 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. alternative ways to manage your cholesterol without having to rely on medications. With too much cholesterol in the body." As with some fats. produces hormones such as estrogen and testosterone. cholesterol cannot be dissolved in the blood. Instead. This is known as "good" cholesterol. though. vegetables. High cholesterol can be avoided! With a nutritious diet. 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. the levels build up and cause damage by clogging your arteries. The two main types of lipoproteins are: High Density Lipoproteins (HDL. As we progress with "30 days to lower cholesterol" you will learn healthy. In fact. This is done simply from reducing cholesterol by 1%. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. You want to ensure that your levels of this cholesterol remain . 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. there are several different body functions and several different substances that make up our understanding of "cholesterol. When the cholesterol level is appropriate. it plays a life-giving role in many functions of the body. Lipoproteins equip the cholesterol to move around the body. On the other hand when you eat foods such as fruits.
To maintain optimum health. gender and the heritage of the individual. and diabetes mellitus. Other factors involved in this risk are age. 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. HDL aids to ensure protection from the risk of heart attack and/or stroke. we are setting ourselves up for problems.high for optimum heart health. Eating fast foods and convenience foods results in eating too many fats and salts. and aids to remove LDL from your artery walls. Understanding the Causes of High Cholesterol Besides diet. 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. gender. For some. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. when we speak of having "cholesterol levels" we mean more than one number. We will address this issue as we progress in "30 days to lowering cholesterol. HDL consists of more protein than triglycerides or cholesterol." This documentary details the attempts of one man to live on fast foods and little exercise alone. consider renting the documentary movie "Supersize Me.may lead to heart problems. which can raise our bad cholesterol levels. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Due to heart risk factors besides diet. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. Low Density Lipoproteins (LDL.even when other cholesterol levels are normal . some people require a very aggressive approach which includes cholesterol lowing medication. Obviously. since having too low levels of HDL . . smoking. family history of heart disease. other causes of high cholesterol are lifestyle. In addition. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal.
While there is not much that you can do about your age. 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. Too much cholesterol in the blood . Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. each day will lower cholesterol.prevents arteries from working their best. including walking. Just 20 minutes of aerobic exercise. Use low fat cooking sprays to replace heavy oils whenever possible. Exercise does not have to be a large time or money commitment. Age and Gender: Cholesterol levels increase with age. Once a woman starts menopause. Buy cooking oils that are unsaturated. Women generally have a lower level than men from age 50 to 55.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health.especially bad cholesterol . work harder and start earlier in adopting a healthy lifestyle and eating plan. The Dorsal Aorta or the main artery branches out into many smaller arteries. High levels of bad cholesterol may even prevent arteries . Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. 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. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. the cholesterol level starts to increase. Your Arteries and Cholesterol The job of your arteries is to pump blood. Diet: An important consideration in eating is choosing lower fat. If you have a family history of heart disease and high cholesterol levels.
this system works effectively and the blood can carry oxygen and other essentials throughout the body.or bad cholesterol levels that are elevated but not considered "very bad" . It helps pump the body's blood. As the heart beats. Each are made up of epithelial cells. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. Consider: Heart disease is one of the leading killers in North America. For this reason. and the main reason behind the blocking of arteries is high levels of bad cholesterol. The heart relaxes and produces enough force to push the blood through. If this happens often enough you can suffer a heart attack or a stroke. the arteries expand and are filled with blood. The middle layer is elastic and very strong. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. smooth interior. High cholesterol levels fill arteries with thick substances that prevent your body from working well. 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 . This means that if you want to prevent heart disease. Arteries are constructed of a tough exterior and a soft. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. you need to keep your cholesterol levels in a healthy range. and strokes. Your heart becomes starved of required blood.from functioning at all. eating a better diet and getting exercise can help keep you healthy. The inner layer is smooth and allows the blood to flow easily. In a healthy person. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. since cholesterol can actually lead to blockages in your arteries. it is critical then that we keep arteries free of bad cholesterol for optimal health. Even having "borderline" cholesterol levels . heart attacks. No matter what your current health.can increase your chances of heart disease or stroke.
The effects over all will be immediate. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Consume less than 200 milligrams of dietary cholesterol each day. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. In fact. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. 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. Being overweight can contribute to cholesterol and to heart ailments. If you have too high cholesterol. try to lower your saturated fat intake as far as possible. but reducing your intake of all salts is the better choice. Receive 25_35% or less of your day's total calories from fat. As an added benefit. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. . Limit your sodium intake to 2400 milligrams a day. especially if you have very high cholesterol. if you have elevated levels of high cholesterol. Again.Eating is one of the things that can affect your cholesterol level a great deal. you can take steps to regain your health by following a low cholesterol and low fat diet. In fact. this sort of diet will also make you feel generally healthier and more energetic as well. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Sea salt is a better option. If you need assistance seek out a nutritionist or dietician.
and especially processed meats such as deli meats. Limit and eat only in moderation if at all: Highly processed foods. eggs and nuts each week. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. High cholesterol foods include: Organ meats (this includes liver. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. salad dressing and sauces. hot dogs. poultry. You can keep the skin on to seal in the juices so long as you remove the skin before eating. fish. which can wreak havoc on your heart health. bologna. including select cuts of meat. sausages. salami and fatty red meats All foods that are fried. These foods include: Oats.Refuse foods made with harmful trans fats such as margarine. 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. • Enjoy foods high in soluble fiber. rye. dry beans. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. .
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. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Select fish such as cod that has less saturated fat than even chicken or other meats. If you have always felt deprived while following low-fat diets in the past. Even the leanest cuts of meat. Increasing your intake of fresh (not canned. chicken. but some fruits and vegetables have been linked to lowering cholesterol in patients. you can avoid this in the future simply by eating more fresh fruits and vegetables.When selecting meat. those nations that eat more fruits. The white "marble" is fat that can increase your cholesterol. In fact. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. Consider all the vegetables you may not have tried yet (please note that this list is not . You can only eat small portions of animal products before you have to worry about cholesterol content. choose leaner cuts. there is no such worry. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. When most of us think of "veggies" we think only of a few.and have lower cholesterol levels as a whole. white meat. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. and grains are healthier . not poached. and cuts that have less white "marbleized" texture. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. vegetables. To put it simply. As an added bonus. 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. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . you do not have to worry as much about eating too many fruits and vegetables. With vegetables and fruits. While you do not want to overeat. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.not to mention the higher rates of obesity . fish.that North Americans face.
lima beans to azuki beans. green beans. mung beans. runner beans.there are too many vegetables to list here . chickpeas. many which you likely have not tried before. green peas. kidney beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel.complete . soy beans. red beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . sugar snap peas. and many others) Bean sprouts Lentils Peas (again. navy beans. not just the seeds. borlotti beans. from black beans. These may include snow peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. broad beans. there are many delicious brands of peas.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.
Arlet. Mutsu. Fuji. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. not just their size. Gala. from the common to the exotic. from butternut to acorn to pumpkins and gourds. 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. Empire. some quite rare. it is a fungus. Jonagold. you will be stunned by the range of lettuces out there. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Mcintosh. Cortland. Honey Crisp. Try the following varieties: Akane. . yellow and red peppers. 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. Blushing Golden. There are many types of mushrooms. 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. Liberty.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Mantet. Empress. orange. Centennial Crab. Chieftain. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. red potatoes. Braeburn. and others. Kandil Sinap.
there are dewberries. Red Haven. huckleberries. Baking Bananas. blueberries. barberries. among others) Pears (including Asian pears. Canary. nannyberries. Royal Plum. cloudberries. currants. and others) Cherries (from sour cherries. Lapins. Beirschmidt. Yellow Transparent. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Empress Prune_Plum. Wilson Juicy. Russet. Red bananas. and others) Persimmons Pineapples Plums (including Mt. gooseberries. Virginia Gold. Monmorency cherries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Watermelon. and sweet cherries such as Black Russians. Dietz. Baby Bananas. Honeydew.Northern Spy. Red Secor. bilberries. Opal. Yataka. Hedelfingers. cranberries. Bartlett. Cassava. Canteloupe. sea grapes. Reliance. and others) Clementines Dates Figs Grapefruits Grapes (there are many. many kinds. crowberries. boysenberries. wineberries. and Sensation Dwarf Peach. and others) Berries (besides the usual strawberries and raspberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Starr. Apple Bananas. Stanley Prune_Plum. lingonberries. loganberries. elderberries. Starking Delicious Plum. Unize Plum. Chinooks. Red Astrachan. Patricia. bearberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas.
and prepackaged meals. convenience. In fact.it is only a way to get you started in discovering new fruits and vegetables. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. If you want to lower your cholesterol over the next 30 days. every week. This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. you will want to cook your own meals more often. Print the list and circle all the fruits and vegetables you have not tried. Convenience foods. Make it a mission to buy some fresh fruits and vegetables you have not tried. and sugar. you will naturally choose foods that are good for you and for your heart. salt. use this list of fruits and vegetables. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Realize that these lists of fruits and vegetables is far from complete . Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. find a variety of fresh fruits and vegetables you have not tried and try them.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. Cooking and Cholesterol If you want to lower your cholesterol. Look back over the list of fruits and vegetables . The secret to low-fat eating is to make eating the right foods as attractive as possible. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Your taste buds and your cholesterol level will thank you for it. most of us have tried only a small fraction of the fruits and vegetables that are out there. When you have many types of healthy and delicious foods to choose from. of course. The fact is. avoid all fast-food. are notorious for offering poor nutrition and plenty of fat.treat it like a checklist of the food adventures you could have with food. Read about new varieties of fruits and vegetables and try them as well. . Over the next 30 days.
but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. If you must use salt. Raw food. You can also create a very low fat salad dressing by combining half an avocado with some herbs . and Indian recipes. cucumbers. There are many recipe books at your local library . switch ingredients to healthier alternatives. Cooking to lower your cholesterol is not very hard. Not only is this healthier for you. you can easily create a salad that is enticing.no matter how harried your schedule: If you are very busy and tired at the end of a long day.the very freshest you can. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. herbs) and garnish with a few nuts. Simply chop up some favorite salad greens (mescalin mix. If you have recipes you cannot part with. carrots. Wrap some veggies in a tortilla. Use these to add flavor to your cooking rather than relying on salt. 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 good olive oil instead of butter. and drizzle the salad with olive oil and lemon juice. Japanese. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. tomatoes. Buy some fresh herbs. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. zucchini. even if you are lost in the kitchen. You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats.This isn't hard to do. use only a pinch of the best sea salt you are able to buy. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. cut more veggies into a salad.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Choose fresh ingredients . Vegan. Don't overlook cookbooks that feature Chinese.
Experiment with different fruit combinations to find different tastes. use lean and skinless chicken or other poultry. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. eggs. 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. bacon bits. Instead. Instead of fats or mayonnaise on your sandwiches . If you do want to add meat to your salad. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. opt for skinless poultry.and lemon juice. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. If you are using apples or other fruits that tend to "brown" in your salad. This makes an excellent and very healthy snack. berries. This can be a very tasty combination and is still quite healthy for you. Shred your favorite vegetables or cut them into very small pieces. If you are craving desserts. Add your favorite fresh herbs (basil is a good choice) and combine. Avoid croutons. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. and other high-fat foods in your salads. but some combination of this recipe can give you a tasty meal with less fat. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. and lemons can make a beautiful and attractive salad that is very low fat. It can also be a great quick breakfast on days when you are in a rush. Pastas: There are a number of pastas available. You can make similar meals with rice or even low-fat tofu. 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. All can be made into delicious and heart-friendly meals in minutes. Many prepared pasta dishes use plenty of salt or cream-based sauces. whole milk products such as chesses. Fruit Salads: Chopping up some of your favorite fruits. Simply cook the pasta in a pot. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Combine until blended. Add the pasta and toss until the vegetables are the desired consistency.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. Avoid highly processed deli and sandwich meats.
fish. these products still do often contain sodium. wafers. occasionally eating low-fat desserts and snacks such as angel food cake. and hydrogenated fats). For example. cover with lemon juice and possibly herbs and grill or bake until done.simply place the fish on the cedar. though. However.many are very high in sodium. Lean meat dishes: When you have chosen your lean cuts of meat. calories. so overindulging in these will certainly not allow you to keep your heart healthy. Enjoy white 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. fat. sodium. polyunsaturated. fruit sherbert. you can get planks of cedar that are perfect for baking or grilling fish . calories. take care to read the labels on these snacks and choose the brands with the least sugar. and sugars. animal or graham crackers. fig and fruit bars. 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. and salt that you can. puddings made with low-fat milk that make lower-fat alternatives. skim. If this does not work. Choose only lean meats. If you absolutely crave a dessert or snack. and poultry rather than red meats. Eat plenty of fish Enjoy only skinless poultry Select plenty of whole grain foods Eat lots of fruits Read food labels and choose foods low in fats (especially saturated. plenty of calories and some fats. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . Jello. you can make these foods even healthier by reducing the amount of fat you use in preparing them. Also. and cholesterol . low-fat yogurt. At many fish shops.Grilled dishes: Brushing vegetables and lean meats with lemon juice and herbs and grilling on the barbeque is a great way to enjoy fat-free good-for-you foods that are easy and fast to create. try to stave off the craving with fresh fruit. 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.
If you cannot find fresh produce out of season.healthy processed foods. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior.even when those foods are processed and contribute directly to higher cholesterol. especially if we have followed less than ideal eating and life patterns for some time. Face it. though. adopting a very low-fat diet and healthier lifestyle is often challenging. Think of the last ten food advertisements you have seen. simply because salads and vegetables are advertised a lot less. 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. pickled or tinned foods. Traditionally. 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. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Odds are. However. you likely picture the hamburger you see in advertisements . juicy burger with all the toppings. When you picture a hamburger. Today.and likely this has been the doing of advertisers. Although we may know which foods we should be turning to and which lifestyle changes we need to make.Choose fresh rather than processed. but you have also learned to associate certain foods with certain ideas and ideals . prepared. because they were not needed. You learned to like some foods as a child.a large. It sounds crazy. less than healthy foods have needed advertising. Do you associate champagne and truffles with elegant dinner parties? Chips and beer with a fun night out? Lattes with work friends? Advertisers spend millions and even billions of dollars getting you to eat their foods . spiced. you may nit get the same strong images in your head. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. they were for less-than. try frozen foods that have no sauces or other ingredients added. 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. we don't always do what is right. When you think of a salad. there is a huge market for convenience and "junk" .
Most people see the majority of food advertisements on television. Is it any wonder that restaurant meals . . Often. and sodas to the amount of space given to the produce section. Add some music or candles to your dinner. Take a look at those high-fat and cholesterol-high foods.they add ambience to make the meals more attractive and appealing. There is no reason why your heart health should suffer because some advertiser is good at their job. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. so that customers are more likely to walk away feeling happy and satisfied with their meal. they come in brightly designed packages that grab the eye. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. and lower your cholesterol over the next 30 days as well. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. This is no mistake. When you visit your local grocery store. If this describes you. In too many grocery stores. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. 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. Advertisers do an incredible job at making foods attractive. they are placed at eye level. avoid the television for a while and watch your cravings for fatty foods decrease. much as restaurants do. 2) Make good-for-you foods appealing. sugary foods. Figure out where you see advertisements for foods and then avoid those ads. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . junk foods. In fact. Odds are. Advertisers are trying to make their products appealing. After all. though.even those that are fatty and terrible for your cholesterol . Also avoid radio ads and restaurant advertisements in magazines and newspapers.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. compare the amount of shelf space given to convenience foods. Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage.foods. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. but many times these foods are less than great for your cholesterol level.
congealed. greasy. use a little negative advertising. Try to do the same thing as advertisers ." This is not likely to make you crave these foods especially since you are always hearing great adjectives .when buying food that is good for you. You can use the same technique to make good-for-you low-fat foods seem appealing.For the next 30 days. 3) Describe foods in a way that makes them appealing to you. fast foods. As soon as you are aware that you are craving the foods. imagine them in the worst possible light . By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting.such as "delicious" and "juicy" described about fatty foods.as mushy.without feeling cheated or deprived. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . .that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. 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. try to find ways to make these foods less appealing. and disgusting. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. For example. Ask your friends and family for their dining-out horror stories. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. Whenever you find yourself craving foods that are high in fat or sodium. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. recall the times you have had terrible fast food or convenience food meals. and other foods you are trying to avoid during the next 30 days. If you find that you crave convenience foods. This will make bad-for-your heart foods seem far less attractive. watch out for negative words. cold. you will find it much easier to stick to a low-fat diet . Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. 4) Use a little negative advertising. Advertising works by staying with you.
or menus from take-out places and restaurants. If you make healthy foods more attractive and visible. you are more likely to cook at home rather than being tempted to eat out. Replace your foods with lowerfat or healthier alternatives. healthy foods over the next 30 days . . There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. 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. Also get rid of any fliers. you should eat in and eat foods you have prepared yourself almost all the time. 4) Get lots of appealing heart-healthy foods into your kitchen. you are more likely to turn to them when you are feeling hungry. 3) Eat in. and other temptations around. When you make your meals yourself.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. try to find ways to make cooking in your kitchen more appealing. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. if you can. you are more likely to reach for them when you are hungry.and are less likely to cheat on your new eating plan. wok. fried foods. go through your home and get rid of the foods that you should be eliminating or cutting back on. You do not have to invest a lot of money for this. as you work to lower your cholesterol. 2) Give them away to a friend or food bank. While you are cleaning out your kitchen. you can easily reduce how much fats and sodium goes into each meal. 2) Make your kitchen a heart-healthy place. For the next 30 days. If you have a deep-fryer. That way you are far more likely to reach for low-fat. a rice steamer. advertisements. If you keep cookies. If these things are not in your home. give it away. Hang up some nice curtains or at least get rid of the clutter.and for life! . Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. 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. no-stick cooking ware. If your kitchen is an enticing place to cook. Invest in parchment paper. but prevent fruit flies. 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.
or in your home rather than in restaurants or cafes that feature rich foods. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. 8) Socialize without food. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. If you have very high cholesterol. once you learn to cook healthy and delicious meals. . This will ensure that you have all the fresh ingredients and healthy meal ideas you need. child. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. Many of us take in excess calories and fats when we eat out with others.we meet friends at restaurants. Or. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. This is especially a problem since we so often equate social times with eating . cooking with someone else tends to be more fun. it can be too daunting to come up with a menu and then cook a meal from scratch. so that there is no excuse to turn to convenience food. or spouse. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. then find some way to make cooking time more fun . Plus. and have the opportunity to spend time with others who are concerned about heart health. If you can't find someone to help you. 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. fear is a great motivator. but we often leave eating to chance.listen to music or watch a movie on a portable DVD player as you cook. For many of us. on hiking trails. 9) Get motivated. This can make heart-healthy eating more difficult. Find ways to get yourself motivated to eat well for life. Whether you get help from a roommate. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. Over the next 30 days. You will learn many recipes and cooking tips for heart-healthy eating. The hard part is staying motivated to keep the diet plan up for weeks. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. coffee shops. and pubs or we have movie nights that include take-out pizza. 7) Get help in the kitchen. 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. make it a habit to meet friends at places that don't have food as a major entertainment. Most of us plan our days and our finances. After a long day at work.5) Consider taking a heart-healthy cooking class. Meet friends at the gym.
list the times you are more likely to want to eat. If your walk home from work takes you past a favorite restaurant you find hard to resist. list ways you can avoid the situation or at least make better choices when you are faced with it. 13) Make cholesterol-friendly eating easier. and other low-fat foods are among the most convenient foods out there. If Tuesday work meetings leave you reaching for cookies in your office desk. and other healthy meals easier. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. vegetables. Sometimes. Post your list in your planner or other visible place so that you will see it. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. fruits. or meetings with your boss. On a paper. fiber. 12) Figure out your eating dangers and find ways to overcome them. 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. Most of us have specific emotions and events that may make us turn to comfort food. sodium.10) Make heart-healthy food more convenient. and cholesterol in each of your foods is causing you stress. If you can make low-fat alternatives easier to reach for than fast food. milk products) should be smaller still . simply make sure that most of your plate is taken up by fresh fruits and vegetables. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. salads. sadness boredom. The portion size of grain should be smaller and the portion size of animal proteins (meats. Keep low-fat yogurt and other low fat foods around for fast snacking. types of fat. Whether it is general stress. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. this is very simple. Make sure that you eat different fruits and vegetables . you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Sound too simple? Not at all. high-sodium "fast foods. and beside each item. Luckily.no larger than a pack of cards. then you may need to find a different route home. and you will reach for these foods rather than turning to high-fat." 11) Make heart-healthy food more interesting. If counting fat grams. When you prepare a meal.
If you are on a very strict low-cholesterol diet. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. this may not be enough. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Supplements include vitamins. There are thousands of supplements on the market. lower your cholesterol by making sure that reaching for lowfat. Variety is still important because bars and powders are not always low fat. but for most people interested in lowering their cholesterol. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Supplement product labels must include the words "dietary supplement". metabolites. and extracts of these substances. inexpensive. skinnier. Eating a variety of foods on a regular basis is the most important step toward this goal. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. full-fat dairy products. herbs. but it will go a long way towards ensuring that you don't give into the cravings. all of which are easily accessible to athletes. this simple formula will be a snap to follow and will actually lower your cholesterol. If you are considering supplements. or easily digested by all. as well as concentrates. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. or give you more energy. Nor are supplements a substitute for regular exercise. egg yolks. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. Eliminate foods such as organ meats. amino acids. constituents. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. you must weight the purported benefits against the potential risks . This will not make your cravings for less-than-healthy meals go away. botanicals. and convenience or restaurant meals entirely. minerals. Use olive oil as your main source of fat and refuse other dressings or sauces . There is no one magic pill or powder that you can take that will make you stronger.do your cooking with the olive oil.each day so that you get a variety. Over the next 30 days.
Giving your body the nutrients that it needs to make it through the day is essential to your well being. even if you think that you can do this through the foods that you eat. If you have heart problems. it sometimes needs additional supplementation to take it to the best level it can be at. Therefore. you are probably still missing out. In addition to this. the claims probably are too good to be true.(and cost) before deciding to use any product. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. First. Don't assume that any information that you find is reliable. These individuals can also help provide you with the information you need regarding improving your conditions. find out what type of supplements you can take for your individual needs and problems. look for supplements that can offer weight loss benefits. quality is essential to success here. Again. you can probably find a supplement or several that can address those problems for you. Another source for information is the web. Quality is very important if you want to see benefits from supplementation. 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. How do you know how much to take? That's a trickier question. make sure that you have a reliable source. It's like always giving your car premium gas and oil to do its job even better! . Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. Information is key. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. if you have a need to lose weight. There are two routes to take. But. 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. But. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. First off. find a good quality multi vitamin and take that as directed. start by finding a health food store or a vitamin supplier. For example. While a diet that's full of nutrient rich food should not be replaced. problems with gaining weight or other conditions. what do you take? First off. If a product makes claims that sound too good to be true.
liver.There are thousands of different supplements on on the market. and methionine. while the remaining 60% is stored in form of creatine phosphate (CP). There are many different varieties of whey protein. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. Once CP stores within the cell are depleted. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Creatine works by increasing the water volume within your muscle cells. including both elite athletes and untrained individuals. . Another important supplement is whey protein. This phosphate portion bonds to the ADP. and pancreas. There are several methods by which the body rebuilds ATP. is through CP. is the "power" that drives muscular energetics. Creatine is manufactured naturally in the body from the amino acids glycine. Creatine phosphate is "split" to yield the phosphate portion of the molecule. and replaces that amount through dietary intake and fabrication within the body. Creatine is the most popular and commonly used sports supplement available today. When a muscle is required to contract. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. yielding ADP (adenosine-diphosphate). without oxygen. When ATP is depleted within the cell. or adenosine triphosphate. Creatine is a natural constituent of meat. For the majority of the population. Creatine is also a very good supplement for gaining muscle mass. Some of which perhaps are not particularly useful. The typical male adult processes 2 grams of creatine per day. I can gain 5 kg of muscle in just two weeks using creatine. the body must use other methods to replenish ATP. the cell can no longer contract. arginine. The fastest method. 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). the bonds in the ATP molecule are split. The energy released by breaking this bond powers the contraction of the muscle. There are several though that are very useful. Creatine is used for the resynthesis of ATP. ATP. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. This process takes place in the kidneys. mainly found in red meat. turning it back to ATP. but you will be able to find a high quality supply at your local health food store or if you look on eBay.
your weight is multiplied by . this could get confusing! Not really. it's recommended that you stick to 5 grams per day. 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. Essentially. The periods are brief because the ability of a cell to store CP is limited. allowing further capacity to regenerate ATP. In other words. Follow along closely. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.3 grams of creatine per kilogram of body weight.2 kg multiplied by .7 grams in the maintenance phase. so you would require 2. Experts say in the "loading phase".3 = 27 grams of creatine per day After the loading phase. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth.Supplementation with creatine increases Cr and CP within the muscle. So if you weight 200 pounds. you must use your creatine regularly instead of sporadically for it to be effective. You can also calculate creatine dosage according to body weight and mass. Creatine is also thought to increase the body's aerobic abilities. the formula would look like this: 1 lb divided by 2. In the "loading phase" which is where you begin adding creatine to your diet. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. Glutamine . There are two way to decide what dosage of creatine you should take. It can also delay fatigue during repeated workouts.03. Many people like to take their creatine in a shake as it most often comes in the form of powder. therefore the body will quickly move to other methods of replenishing ATP. Creatine is safe for most everyone to take with the exception of people with renal issues. you should be consuming . After that. However. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. though. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. the dosage is 20 grams a day for five to seven days.
our body can produce more than enough. but if you really want to grow your body mass. It is the single most important nutrient in a body building regimen. glutamine reserves are depleted and must be replenished through supplementation. Of course. and stomach tissues. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. The typical American diet provides 3. liver. Much of your protein will come from your diet. brain. However.Another popular supplement among body builders is glutamine. Over 60% of our amino acids come in the form of glutamine. The remainder is in the lung.5 to 7 grams of glutamine daily which is found in animal and plant proteins. This includes stress that the body is under during periods of exercise. increasing protein through weight gainers or protein powders is necessary. Protein is what makes up and maintains most of the stuff in our bodies. it can result in muscle loss. You have to have a positive nitrogen balance in order to gain muscle mass. and speed up growth hormone production. Glutamine is also thought to prevent sickness. Sixty percent of glutamine is found in the skeletal muscles. Glutamine is a nonessential amino acid that is produced naturally by the body. This two to three gram dosage used post workout builds protein. Protein The importance of protein to a body builder is a no-brainer. Again. Research shows levels of supplementation from 2 to 40 grams daily. so you'll want to take it with milk or in a shake. prevent sore muscles. promote healing. repairs and builds muscle and can induce levels of growth hormone found in the body. Protein has been shown to have the best effects on the body when combined with carbohydrates. during times of stress. . you'll need both creatine and glutamine alike. Many people are choosing to supplement daily due to the long growing list of benefits. Under normal conditions. it usually comes in powder form. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Two to three grams has been found to help symptoms of queasiness. If you want to build a ripped body. If you have too little glutamine in your system.
You can also add in some fruit for flavor. 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. The release of nitric oxide creates surges of blood flow. When on low-carb diets whey can function as an alternate source of energy. It often comes in pill form. oxygen transport.The best type of protein supplement on the market is whey protein because it is the highest yield. and will dissipate shortly after you complete your workout. a key molecule manufactured by the body. low-fat milk. Many body builders take nitric oxide for a variety of reasons. ice cream. Nitric Oxide. If not. Nitric Oxide is present for a brief moment. the best time to take your protein supplement is post-workout. Nitric oxide also comes in powder form as well. especially on a diet. . it's good to combine your protein with some form of carbohydrate for maximum results. It also signals muscle growth. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Combine the powder with some eggs. Its unfortunate high cost however makes me advise you to use it sparingly. sparing hard-earned muscle protein and glutamine stores within the body. causes vasodilation (an expansion of the internal diameter of blood vessels). and should be taken in the manufacturer's recommended dosage. As with creatine. Whey is the best investment because of its capacity as a postworkout recovery supplement. As we said before. Nitric oxide promotes extended ability to life weights. so you can take it in a shake just like with other powdered supplements. which is the muscle pump we are familiar with. Whey protein is the only choice when on a diet however. Unfortunately this pump is only temporary. speeds recovery. It also supplies the most amino acids that bodybuilders use. and olive oil. 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. So whey is the best protein. which in turn leads to increased blood flow. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. when a muscle contracts and blood vessels dilate. and increases strength along with stamina.
this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. which is known as stacking . Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. Ginko is great for circulation. Steroids do have some advantages. They also enhance performance making a person stronger and extending their stamina. They help the body fight the ill effects of these diseases and promote healing. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. That causes an enlargement of the breasts along with an increase in fatty deposits. 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. 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. general energy and well-being. complexion.There are many other supplements. However. Steroids increase testosterone production which can lead to overly aggressive behavior. so it's good for your brain. and in many places. However. All steroids eventually change to estrogen which causes feminization in men. cancer. and other serious diseases. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. Using the supplements mentioned you'll see some results quickly. they are illegal. and low sperm count. . you can take. Both of these substances are highly controversial. especially if you use them together synergistically. but they are used by body builders all over the world. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. They can cause serious liver damage and even lead to liver failure. They are used in treating a variety of health problems including AIDS. But those are the only ones I prefer to take apart from ginko biloba. a decrease in libido. steroids have some serious health implications when taken for reasons other than therapeutic.
The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. though. perhaps it's better to cut down on the workouts and allow for your body to recuperate. but more and more women are getting interested in it as well. 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. They are naturally produced by the body. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. it still takes time.Growth hormones stimulate the elements in the body that make muscles grow. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. You will still need to take time to rest though. but many body builders take them to basically tell their muscles to get bigger. They can be dangerous. as well. At these times a good sauna. your mind is a powerful tool and it helps you through each step of your day. They can make you bigger quicker. Following is a list of recuperation techniques and a description of them. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. a massage or soak in a hot pool will reduce the feelings of fatigue. It controls the way that you perform each action. A Healthy Emotional Life As you can assume. You can get huge. MENTAL TRAINING Mind Fitness. Body building has long been thought of as a man's sport. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. .
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. the importance of having a healthy brain is very evident. challenged and attentive is essential to your well being and this fight. In addition. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. For example. When you are emotionally or mentally unfit. For this particular battle. such as a death or deception. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. there is evidence that says that you can actually push off the onset by some time if you do the right things. you need to be able to effectively deal with it and then to move on. Emotional health is an important battle that everyone must strive to improve. plays a significant role in the quality of life and the longevity that you have in your life. 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. it's anything but easy to make it through the day without dealing with some type of stress or pressure.Yet. Although you may be wondering just how you can control your minds fitness. While life affects each one of us. A Healthy Brain With the onset of Alzheimer's happening to more and more people. 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. Keeping your mind active. for many people living in today's hectic lifestyle. your body's health is directly related. What's Healthy? For your mind to be in a healthy state. you need to be fully capable of thinking clearly. performing mental tasks and you need to be able to conquer problems effectively. 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. In fact. believe it or not. There are many various ways that you can improve your emotional state by learning how . there are many ways that your mind's fitness may not be the right level that it should be. First. should something emotionally troubling happen to you. The mind's health is quite an important aspect and. you need to exercise your mind. several key things must play a role. There are many different ways that this can happen.
the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. you may think that you have nothing to worry about. Indeed. you do all that you need to do and there's nothing limiting you. you can consider them. but it also causes all types of physical problems for those struggling with it. For those that do believe in a Higher Power. During these times. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. Where Are You Now? When it comes to determining how mentally fit you are. Not only does it pull you down through causing large amounts of emotional trauma. most people go through stages of depression. the right social activity is one way to improve your emotional health. Believe it or not. . It can lead to various health issues physically. While there isn't always a need to be religious or spiritual. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. mentally unstable and unfit. After all. it can often play a role in the way that you see your life as well as in your emotional state of mind. learning to effectively manage stress is important. But. too. too. mental turmoil and even times when they are so stressed that they can not function properly. but that's not a common occurrence.to react to critical situations. Those that are spiritually fit. and you. While you can't take away everything in your life that causes stress. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. This is a personal decision. 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. 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.
Yet this is a dangerous situation. To determine where you stand in mind fitness. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Do you hate the life that you are leading. For example. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. For the most part. 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. If you have trouble sleep. or are eating whenever you feel like it. too. consider this scenario that happens over the span of time. 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. 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. then you should be considering the vast number of mind fitness needs you may have. your mind can be struggling at the same time. While you may not want to do this. Emotional eating is eating when things go bad. Do you feel anxiety. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness.Yes. this is one of the prime reasons that they are overweight or unhealthy in their diets. ask yourself these questions. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. . Be honest. although you may not realize it. It's easy to go to the food to get the satisfaction that you need. 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. For many millions of people. it hurts to hear but just like your body goes through illness. now. Do you struggle to make the goals that you set for yourself? 4. 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. While food never used to be so readily available. Do you have physical pain that is not the result of an injury? This could be stress related! 2. 1.
Soon. As your self esteem drops. which includes emotional eating. The first step in fighting the way that food makes you feel. fatty lunch. . your self esteem drops. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. yet if left intact. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. Just look at you. and you'll see differences in the way that you feel and the way that you see the world. You aren't any good.. Soon. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. is to recognize that there is a connection between the way that you feel and the way that you eat. the pounds are creeping onto your hips. You decide you need a big. 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.. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. You become upset at yourself. you didn't do the job right. you almost purposely make the situation worse by eating bad. you are not fitting well into your clothing. You can't make the right decisions.You begin by getting stressed at work. 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. it's also one of the worst things you can do for both your physical and your mental health state.these are all things that people end up saying to themselves when they are emotionally depleted. Now. In fact. You then find yourself dealing with pressure from the boss. You should be able to feel confident in the decisions that you make and in the way that your life is moving. A health self esteem is one that's confident but not overly macho. though.. In just a bit we'll talk about some of the ways that you can have good mind fitness. Emotional eating is one of the hardest cycles to break. Incorporate as many of these things into your life as you can. you hate your job so much that the only thing that makes it feel better is eating something bad for you. You are a failure. you find yourself in even more problems.
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. 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. Learn to take criticism positively. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. even when you don't pay attention to them otherwise. If you are married. Then. whatever way is fun to you. Commit to going out and having fun. ask what you could have improved on for next time. Those that dress well. working through them and then letting them go. In addition. Don't take friends for granted because they won't be there when you need them the most. Although challenging. "Hey. you need to be able to say. Relationships take time and work. both physically and mentally. If your boss says that the job wasn't good enough. Getting down on yourself because someone doesn't like the job you did isn't okay. its fun to have people around too! But. that relationship alone will be one that you have to work on. how can you build a social network of people that you can rely on? Make time for those that you already have. That means taking on the challenges that come up between people. You should always strive for a lifestyle that's positive with those in your family and your friends. 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. at least one time per week. Getting away or even just finding time to play a board game is essential. Let's face. Build A Social Network A social network is a very important to your well being. take care of the way that they look and those that do things for themselves are the most confident people out there. Don't assume that they will always be there when you need them.Accept those. work on improving them if you can and then do the best job that you can overall. In part of that comes the fact that if you want to have family and friends you . Those that have people around them to support them do well in many more aspects of their lives. learn how to accept compliments and to take criticism.
Stress affects your ability to function properly. find an outlet. Managing Stress Its not easy job. If the situations that you are in provide you with high levels of stress. For starters. a physical activity. it is important for you to find solutions to those problems. A hobby. allowing you to fend off Alzheimer's and other conditions like it. 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. there are many things that you can do. getting the answers and working at it helps to improve the brain's function. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. or some other thing that really brings you happiness is necessary to have.need to be a friend. It hinders you throughout your life by causing unhealthy living situations. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. To help remedy stress. You should also use challenges to help power you through your day and your life. 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. . Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Learning new things keeps the mind active and that means health. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. now you have it! You know what to do to make your lifestyle improved through these changes. physical risks and puts your entire well being at risk for emotional breakdown. Asking questions. always keep yourself learning. use your brain power! You don't have to do any type of exercise with your brain physically of course. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. but mentally you do! For starters. You'll feel good about life and your social network. but you have to do it! Stress is one of the largest problems in health today. too. You need to find something that you love to do. Your Overall Mental Fitness Plan So. by relieving stress.
It will cause cancer eventually in your lungs. 4. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. 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.1. they are not everything. and physical fitness increases. It also helps to make it through difficult times when you have someone by your side. If you can't think of anything. this one will be structured a bit different. Improve them. smoking. 2. but you may not realize the extent at which it takes to improve them. . You Are What You Do. 3. is a problem for your health and your ability to make it through the life you have. smoking will eat away at your lungs and will cause cancer. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Each decision you make throughout the course of the day plays a role in your fitness. Too Your lifestyle is the way that you live your life. Drinking And Drugs Each of those three things. There are no ifs about it. Unlike the other chapters. Improve your stress levels and see physical. Improve your brain's fitness by challenging it through new adventures. Lifestyle Fitness. Smoking. Keep your self esteem positive. You probably already know the risks of what these things can do to your life. For example. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. learn something new. 5. mental and emotional benefits right away. but feeling good about yourself is a must for overall health. drinking and drugs. Working on this is hard. Improve your social network to reduce stress and to improve your quality of life. Do things that are enjoyable to you. continuous learning and through challenges of all types. Make changes like these today and see results today.
This can only happen if you stop soon enough. refresh and give yourself the best chance at improving tomorrow. Drinking and drugs are just as bad. even if it is one of the hardest things you will have to do. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. Sleep Do you sleep ? No. talk to your doctor about it. Some damage can be fixed through healing over time. smoking is something that you can stop. If you are facing problems with insomnia or are struggling to get to sleep. physical ailments hinder you more when you don't get enough sleep. Your lifestyle fitness requires that you get quality sleep each night. You will find that your health increases. It's a time to restart.Rest is one of the most overlooked parts of an exercise regimen. you need to remove these problems from it. You kill brain cells. your stress levels DO go down and you can feel better about the life you are living. then you aren't getting the right amount of sleep for health. you destroy your body slowly and methodically. Stress hurts more. It's the way that your mind works through problems. You need this time for your mind to. Why is sleep so important ? There are actually several reasons. find a method to stop smoking and do it. Smoking and drugs are simply a no no. you put your life at risk and you destroy the organs in your body. It's the time that your body heals from the exertions of the day. 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. Those that don't get enough sleep are not capable of performing at their best physical or mental level. When you quit early enough. your body can repair the damage that you have done to your lungs. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. There may be an underlying medical condition that could be causing it. but the . though. To improve your fitness. To improve your lifestyle and to extend your life. others can't.But. your energy increases. They aren't able to improve the level at which they can function and they make bad mistakes. sleep is the body's time to relax and to recoup what it's done all day. For one.
Try having some white noise in the room like a fan running. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Make sure this snack is light. • Try having a light snack before bedtime. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. you start to feel sleepy.reality is it is actually a quite important principle. This will help you signal your body that it's time to think about resting. Working out in this state has its obvious downside. Some people disagree with this theory. your body is doing exactly what you have been asking it to do during your workouts . You're better off waiting until the next day when your body has been given proper rest. For starters.build muscle. you should never work out after not sleeping the night before. Lack of sleep can have an intoxicating effect on your body. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. • Don't drink a lot of fluids before sleep. especially tea or coffee. If you work up a sweat before trying to sleep. . which is above the legal driving limit in most states. • Establish both a regular sleep cycle as well as a pre-sleep routine. • Get at least eight hours of quality sleep per night.096. According to the Journal of Applied Sports Science. though. it can distract from your ability to fall asleep. but if you go to bed on an empty stomach. but you'll have to use the bathroom more often as well which will disturb your sleep. your lack of muscular coordination places you at a much higher risk for injury. During the suspended state of animation you are in. Body temperature has a huge effect on our ability to fall asleep. Just as you'd never head to the gym after drinking a few beers at your local tavern. • Keep your bedroom dark and cool. As your body temperature lowers. Muscle adaptation and growth often occurs at night. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Not only will the caffeine keep you awake. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.
but it really can be. Growth hormones are very important in increasing muscle mass. This is what makes you grow. and even your physical health. • Don't eat before bed. You worry about money and end up facing financial hardships that move into your work life. your home life. During a workout. stress causes a wide range of health concerns for your body. Your body can recover and repair any damage you did during the day while you are at rest. but the majority of this happens while the body is at rest. your marriage. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. As you know. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Just as sleep will give you more energy. . Financial fitness isn't something that we'll stress for too long here.While your body is sleeping. there are many ways that you can overcome them. • Don't do stimulating things before bed such as watching television or working on a project. Money is one of the largest causes of stress in people every single day. A majority of growth hormones are also released when the body is in the sleep state. but it is something to make part of your overall guide to living a long. healthy lifestyle. growth hormones are also released. it is also vital in helping your body recover and ultimately grow like you want it to. at least two hours beforehand. If you are having problems with sleeping. your body's synthesis of protein increases. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Just think of the role that money plays in your everyday life.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
sample workout plans. The Internet is another invaluable resource for body building information.com This site is nothing less than amazing. where to find supplements. 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. You will find a whole new world opening up around you! . this author depended on several of these websites for information. and it will open you up to all sorts of insights into this great sport. and ways to prepare yourself for competition.bodybuilder. • www. but it's free.abcbodybuilding.getbig.com This is another super website where you can find tips and tricks about how to maximize your workout. You will get the most information by joining their website. Look around you and find what works for you. or network with others in social settings.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. These are only a few resources you can check out as you begin your body building quest.Nothing can really compare to personal advice and guidance. In researching this book. • www. Here are a few you should really check out: • www. You will find more information than you could have ever hoped for on this website including tips on nutrition. contest schedules and results. as well as pictures of people who have made amazing transformations through a body building program.
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