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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.
Sorry if I sound overly patronising. Your body is designed to work as a machine. "What am I staying in shape for?" To each person. then. then. it can be that simple to be healthy. . for example you don't change the oil in it.That's what gives me the POWER to SUCCEED. Others may be recovering from an illness or injury. That's costly to you. for example. all of my friends. When you were learning how to do them. weeks. Let's make fitness fun. you likely hated it. For most.Imagine walking alone at night and really feeling safe because you are physically strong. You could take all of my money. Imagine having a greatly increased sex drive. it will last many years longer. it became something that you didn't think twice about. Fitness is not something that you have to struggle with. then the machine won't run well and eventually won't run at all. the entire machine works the best that it can. If a car. Do you worry about brushing your teeth today? No. Fitness is an essential part of life. Fitness is a term that is used to help define the ability to stay in the best physical shape. When each part of the machine is cared for. When the machine is neglected either in part or in the whole. That's what we want you to think of when you think of fitness. this will be something different. You may ask. Others may need a certain level of fitness for their employment. But. everything but so long as I am still fit and strong and healthy . You learned to put your clothes on. it is a matter of staying healthy as long as possible. because it's a habit. is well maintained for many years. you are shaving away days. When you were three you were probably taught to brush your teeth.) Fitness is about SURVIVAL. Well I can go on about the benefits of fitness and will do so later in this book. but remember that fitness is something that you can get into the habit of doing which makes it easy. once you learned how to do it. but when you look at this as your body. If it isn't taken care of. and even years off of your life when you don't take care of your machine (your body. Really. You'll learn many things that you'll be able to implement immediately to start experiencing success. trust me on this from a guy that used to smoke two packs of cigarrettes per day. you cut several years off the life of the car.
Nevertheless. For me it's a bit of belly fat. You will be sore and tired. chances are good that area of your body is bothering you because it's an unhealthy area. What do you see? If you are unhappy about any part of your body or training. You'll dread it. Don't worry. You'll find excuses about not doing it. if you have the will power to save your life by sacrificing for just a few weeks. you'll see that fitness can be easily mastered by you. the first weeks of learning to be fit and staying healthy will be the hardest. but it may hurt your ego a bit to do it. this is painless. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You just can't give up what you love. Granted. You'll claim that getting fit is just too hard. The same applies to experienced athletes that must alter or increase the training in a specific area . In fact. It's just something that you do. it's an important first step.such as a weight lifter adding cardio to beat belly fat.Overcome the initial procrastination. That's not true. Our first goal is to determine where you stand right now. IT WONT BE EASY AT FIRST. .
• Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. The higher this number is. the more prone to health risks you are. Its important to do this to more firmy establish and prioritise your fitness goals. You can find calculators for many of these available to you free of charge on the web. . You need this number to be there. For adults.this is part of the goal setting process. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. but it needs to be in a certain range to be healthy. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. You need to use them to understand exactly where you stand right now. You need to begin by understanding that change needs to happen. this is generally 120 to 139/80 to 89. Experinced athletes should also do a realistic self review . There are several tools that you need to use to determine your health level currently. • 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.Here are some questions for you beginners to ask to determine where you stand right now. Ask your doctor where your blood pressure is.
• Ideal Weight: In comparison to your height and body structure.What To Start With To get started with fitness. The fat that is here will push into your body. Your waist is important because it is the indication on your body of your potential health risk. Your kidneys. your ideal weight is the weight that you should be. there's much more for you to consider. These three things are critical elements for you to take into consideration when considering where you stand right now. the fat here is likely to be what kills you. This is an important piece of information because of how vital it is to your health. 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. . ideally. But. In effect. Those that have a larger midsection are most prone to health risks. if you are overweight. Beginners . causing difficulty for each organ there. start by getting through these basic first steps. your lungs and even your heart are suppressed. Those that have a large midsection are the most prone to heart problems.
Do this at home on a well programmed scale. Meet with your doctor to talk about your overall health. Pull up your shirt. to improve on. It's going to come down and that will be quite rewarding! 4. Calculate your BMI. 2. You need this to see just how unhealthy you are currently. . Measure your waist. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Determine that you are healthy enough physically to begin improving through diet and exercise. 3. Determine what's important for you to maintain. suck in your gut and measure at your belly button all the way around using a tape measure. This will be your indication of your weight loss and health improvement. Stand up straight. Ask him for measurements of your blood pressure. Get your weight. not at your doctor's office.1. Set your goals. 5. Write them down and post them in several locations in your home. Do it the same time and same way every time you weigh yourself. and to work on first. your heart rate as well as any other important factors he may be interested in you improving.
that's not to say that you don't have health problems beyond that level. What You Will Learn So. or giving up some addiction or bad habits. If you don't think that you need to lose weight. you need to take into consideration the fact that overall health is in fact important to improve. Therefore. strength etc.Now that you have this done. that will mean improving other qualities of your life. I was very ill and thin. For many that will mean losing weight. inflamation syndrome. Many people are still at risk for high blood pressure. People with some experience under the belt will need to examine their flexibility. For others. Cardio Vascular fitness level. Throughout this book. For others it will be less dramatic. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . But. By understanding where you stand on these factors above. I'll point you in the direction of improving your overall health. high cholesterol as well as other concerns even though they aren't technically overweight. For me the impression made in the initial months was very strong because I made much progress in this time. I got into it because I was a drug addict. 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. you can begin to improve your health. fitness is not just about weight loss. that's great! You are one step closer to being healthy. With fitness everyday is a new beginning so you can always review your progress and set new goals. Although many people start looking into fitness because they want to lose weight. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living.
each aspect is just as important as the next. That means insuring that your overall life is healthy in regards to the life that you lead. With your mind fitness. we mean making sure you are emotionally and mentally fit. ways. Since your body is likely to be your largest factor impacting your life. especially of course if you are too fat.Each of these aspects is very important. and even fun. General Health: First things first. Losing weight. . Most of us need 7-9 hrs sleep everyday. we'll teach you how to improve your life through easy. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Its simply not true. it doesn't do much good if you don't eat the right foods. The longest i went without sleep in the army was 5 days and 4 nights . Emotional stability is critical to overall health. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress. we'll tackle what the healthy standard is. They used to tell us alot of bull that 6 hrs is sufficient. smoking or drug use. When i was in the army they were very keen on sleep deprivation. 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. but 7-9 hrs is optimal. I know your situation. Sure you can function on less or more. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. isn't enough if you aren't eating the right foods even if you are losing weight. I normally need 9 if I'm training and eating heavily. Remember. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. help you to understand where you are and then help you to get to the goals that you have. the goal is to improve your stress level. GET ENOUGH SLEEP !!! Sleep . for example. While your body must be maintained as much as possible for health. Namely alcohol. we will start there. Throughout each of these aspects. But giving up serious vices is not easy and you are well advised to get professional medical advice. Many of you will be fighting with some bad habits. though. Because each plays a role in your overall health. With lifestyle fitness.some say they only need 4-6 hrs. I say hogwash and current medical research says the same. Those with eating disorders can also benefit from physical conditioning.
. Each part of your body functions well because of the support that other parts play. Not only will you feel great but you will have medical proof. delivering fuel to it so that it can perform its duty. I recommend you go to a good doctor and just get a general check up.if its unhealthy. Stress and recuperation are also critically important and are covered in another section of their own. give up the vices like drink and smoking. In fact if you are looking at changing your body composition I dare you to do before and after shots. This means physically. the time has come to improve the way that machine is working. I cover diet in another section because its very important. Your lungs supply your heart with the necessary oxygen. Your body is a well designed machine. This is so you can see the improvements in coming weeks and months. Your brain keeps everything working. even those things that you don't think about doing like your heart beating and your lungs breathing.So. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Your heart pumps oxygen rich blood to each cell in your body. actually. Change your diet . get 7-9 hrs sleep every night.
the same day at the same time each week. You may not physically be able to exercise . If you have problems with your legs. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. too. Your weight. this could be a potential problem that needs to be considered. it goes further than this. you can improve your overall health and then improve upon your situation by knowing how to. What some people don't realize is why their body has developed as it has. That way. to know what level of fitness your body is in. Well back in the time of the cave man. we need to address your body's ability to do what it needs to through being physically capable. Your job is to give your body what it needs to continue to perform correctly. That means taking the measurements that we've listed. If you don't work hard. You should understand how well your body is working. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. chances are good that your heart has been affected by it. You cant do that without the information in your head and I cant teach you everything in just one book. Talking to your doctor is a great place to start when it comes to determining your overall health. your arms or anything else. It would store food in fat so that when there wasn't enough food available. it's important for you to know where you stand health wise. you need to take into consideration the vast number of measurements that we've already taken. these fat reserves could be used.Go to the library and read as much as you can on health and physiology. your neck. Yet. Keep a log of this information so that you can see your progression. You should weekly weigh yourself. What's Healthy? As we mentioned early. Your muscles are necessary for functioning but they have been built to be used. While your diet is something for the a later section. too. the body had to do what it needed to so that you could stay alive. not to sit idle. Where Are You at? As we've mentioned. You shouldn't skip this step. Your body is used to providing your muscles with the fuel that they need to work hard. your blood pressure and your body mass index are good indications of your overall health. you should address these specific concerns. If you are overweight. your body can't maintain a healthy muscle mass.
How Can You Improve ? Improving your body means improving your body's ability to move and function. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Its not easy thing to do at first. Even an overall fit person can often improve their body's fitness through improving their body's makeup. he created several businesses around his fame and was among the first people to market body building products bearing his name. that's a great sign. chances are good that you aren't getting enough exercise and fitness into your life anyway. pains or weight problems. Now. Exercise is something that some people hate and others love. it's not the permanent solution. Again. look at your body in other manners to determine what you can improve on. the man known as the "father of bodybuilding". It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. and body building supplements are at an all-time level of performance. Understanding where you are is difficult for many at first. personal trainers are making a tidy living helping people stay fit. coupled with the other fitness elements later throughout this book. the sport of body building has been around for quite some time. In the late 19th century. Our overall plan to improving your body's fitness level is through exercise. If you aren't having any physical limitations. but it will get easier. As he became more popular. its going to improve. It's a hard realization. In actuality. he was credited with the invention of the first exercise equipment marketed to the masses. but remember your body is built to be used. even if you aren't overweight.to a certain level. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. But. He became so successful. Using your muscles and strengthening them are vital to improving health and fitness. one step at a time. This competition was the basis for many . Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. not to sit in a chair at a desk all day. Gyms are big business. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body.
body building has just grown in popularity becoming almost an obsession for many people. Training techniques were improved. stronger. This book will guide you through some of the basics to get you started. and the sport has evolved into a real competitive arena. nutrition was focused on more than ever. and more aggressive in their behavior. 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. Women have started to take an interest in honing their bodies. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. but you'll need some information first. In 1970. When World War II broke out. nothing will compare to actually getting to the gym and lifting those weights. . Of course. there can be a lot to learn. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. Olympia competition that remains the most popular body building contest to date. men around the world were inspired to become bigger in their physique. and body building equipment evolved into an effective means for working muscles in ways never thought of before. you heard of him right ? Through the years.others to follow including the Mr.
Especially with the training and recuperation.can you do the splits ? Probably not. training. supplimentation and recuperation should all fit in with your optimal body routine. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. If you can do it with one. There is aerobic training which is best for cardio respiratory improvement and fat loss. 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. The nervous system prevents this from happening (thank heavens). and other activities and still have enough energy left over to handle any emergencies which may arise. then there is anerobic which is great for muscle and bone growth and strength. Anerobics can aid the cardio system and reduce fat. Deeply tied in with all of this are your biocemistry and your nervous system. By training. Aerobics can improve muscle function and growth. By balancing your training and recuperation you can optimize your biochemistry.Exercise Physiology Lets cover some basics about physical training. But its a nerve reflex that prevents you. The nervous sytem is quite remarkable. Nothing else. If done in the right way the two are complimentary. hormones and waste products in the blood such as lactic acid. diet. . Diet also has a significant influence over biochemistry. The three things of most interest to us in biochemistry are nutrients. Components of Fitness Physical fitness is the ability to function effectively in physical work. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. consider this . But you can raise one leg out to the side at 90 degree's i bet (everybody can). In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. The components of physical fitness are as follows: Cardio respiratory endurance . Well guess what. Your workout routines. Your body works with a natural cyclic rythym. After a while you will develop a natural sense for this.
Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. a person must exercise often. from the Olympic-caliber athlete to the weekend jogger. and negatively affects one's health.and following a good diet. agility. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Excessive body fat detracts from the other fitness components. To achieve a training effect. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Appropriate training can improve these factors within the limits of each athletes potential. normal range of motion. Flexibility . Body composition .the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. progressive training.the amount of body fat an athlete has in comparison to his total body mass. Infrequent exercise can do more harm than good. Progression. and eye-foot coordination are classified as components of "motor" fitness. . reduces performance. elbow. The principles of exercise apply to everyone at all levels of physical training. "FITT" Regularity. muscle power.the ability to move the joints (for example. Intensity. and Type. Factors such as speed. eye-hand coordination.the greatest amount of force a muscle or muscle group can exert in a single effort. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Time. Regularity is also important in resting. One should strive to exercise each of the first four fitness components at least three times a week. detracts from appearance. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. sleeping. knee) or any group of joints through an entire.Muscular strength . Muscular endurance .
it does not improve a 2-mile-run time as much as a running program does. and flexibility training will not improve any of these three components. For optimal results. Overload. FITT Factors Certain factors must be part of any fitness training program for it to be successful.Balance. Specificity. These factors are Frequency. Recovery. especially when training for strength and/or muscle endurance. athlets become better runners if their training emphasizes running. with only one session each of cardiorespiratory. muscle endurance. For example. to obtain maximum gains in muscular strength. then I do my weight training and perform stretches between my weight exercises. time.Intensity. Although swimming is great exercise. Providing a variety of activities reduces boredom and increasesmotivation and progress. Ideally. goals and motivation. Personally I have a cardio workout at the warmup stage. 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.since overemphasizing any one of them may hurt the others. at least three exercise sessions for cardio fitness. strength. The acronym FITT makes it easier to remember them. athletes should have at least three strength-training sessions per week. Time. muscle strength. for example. Three physical activity periods a week. A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. and Type. Training must be geared toward specific goals. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. however. Variety. Thus. Another way to allow recovery is to alternate the muscle groups exercised every other day. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. and flexibility should be performed each week to improve fitness levels. To be effective.you must strive to conduct 5 days of physical training per week. .
It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. 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. Such programs. and cardio fitness is trained on Tuesday and Thursday. Stretching exercises are done in every training session to enhance flexibility. it is the factor many units ignore. you may also choose to run on Tuesday and Thursday.With some planning. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. In the first week. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. and Tuesday and Thursday are devoted to muscle endurance and strength. Unfortunately. Depending on the time available for each session and the way training sessions are conducted. By training continuously in this manner. During the second week. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Wednesday. Monday. will help keep you super fit.and Friday are devoted to cardio fitness. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. a five-day-per-week program is much better than three per week. The following training program serves as an example. However. Significant changes in cr fitness are brought about by sustaining training heart rates in the range of 60 to 90 percent of the heart rate reserve (HRR). on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. The more energy expended per unit of time. 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. For example. However. Wednesday. the greater the intensity of the exercise. if you have a hard run on Monday. and Friday. and Friday. all components of fitness can be developed using a three-day-per-week schedule. INTENSITY Intensity is related to how hard one exercises. and those that exceed 90 percent HRR can be dangerous. when coupled with good nutrition. Wednesday. . a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness.
and relative conditioning level.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). and.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. By determining one's maximum heart rate. the THR is figured using the estimated maximal heart rate. at 60 percent HRR. To compensate for this. graphic$$$$$$ When using the MHR method. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. at 70 percent HRR. As a result. If a athlete knows his general level of cardio vascular fitness. A person using this method may exercise at an intensity which is not high enough to cause a training effect. a 20. if he is in relatively good shape. Thus. he can determine which percentage of HRR is a good starting point for him. For example.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. A athlete determines his estimated maximum heart rate by subtracting his age from 220. resting heart rate. at 80 percent MHR. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. an appropriate THR or intensity can be prescribed. one can be sure that the intensity is enough to improve his cardio fitness level. if he is in reasonably good shape. a person who is in poor shape should exercise at 70 percent of his MHR. For example. graphic$$$$$$ Percent MHR Method With this method. the group run will be too intense for some and not intense enough for others. and. he could start at 85 percent of his HRR. With this information. if he is in excellent shape. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. One's ability to monitor the heart rate is the key to success in cr training. one must compensate for its built-in weakness. if he is in excellent physical condition. at 90 percent MHR. . if he is in poor shape.
place the tip of the third finger lightly over one of the carotid arteries in the neck. and immediately after exercising.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. Exercising at any lower percentage of HRR does not give the heart. as in the example. he must exercise harder to increase his pulse to the THR. the athlete should monitor his heart rate. the body will usually have reached a "Steady State" after five minutes of exercise. .Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. the product obtained by multiplying 0. During the 10. the percentage (70 percent in this example) is converted to the decimal form (0. When the calculations produce a fraction of a heart beat. or maintain. When 91. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. use the THR of 161 BPM figured above. then multiply this by six to get his heart rate for one minute. To determine the RHR. he should know his THR (the heart rate at which he needs to exercise to get a training effect).) Yet another way is to place the hand over the heart and count the number ofheart beats. This will let him determine if his training intensity is high enough to improve his cr fitness level. Before anyone begins aerobic training. the athlete should get a count of 27 beats (161/6= 26.7 results. and the heart rate will have leveled off. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. (See Figure 2-lB. muscles.7. At this time. and lungs an adequate training stimulus.70) before it is multiplied by the HRR.70 and 131 is 91. The result is then added to the resting heart rate (RHR) to get the THR. These arteries are located to the left and right of the Adam's apple.83 or 27) if he is exercising at the right intensity.) During aerobic exercise. 160. particularly if they cannot find more than 20 minutes for cr exercise. (See Figure 2-1A.7 BPM is rounded off to give a THR of 161 BPM. or to see if one is within the THR during and right after exercise. For example. In this case. He should count his pulse for 10 seconds. Thus. As shown.second period. a THR of 160. If his pulse rate is below the THR. an adequate level of fitness.7 is added to the RHR of 69. the value is rounded off to the nearest whole number. (See Figure 2-1 C. In summary.
the less intense the activity. • Start with basic aerobics and work up as your tolerance increases. he should do it five minutes into the workout. a 40-year-old athlete with a low fitness level should. TIME Time. Walking is a great place to start. the athlete must train for at least 20 to 30 minutes at his THR. If not. He should check his exercise and post exercise pulse rate at least once each workout. then start with a basic program. If he takes only one pulse check. or duration. The more intense the activity. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. In this type of training. gives an error of six BPM. since one missed beat during the 10-second count. multiplied by six. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. For example. . talk to your doctor. To find out if you have any limitations. the shorter the time needed to produce or maintain a training effect. the longer the required duration. refers to how long one exercises. He should count as accurately as possible. your body will work to improve its function by improving how much work your heart can do. Here are some tips for you to get in aerobic training. TYPE First we will discuss aerobic training. an athlete can easily find his own THR just by knowing his age and general fitness level. To improve cr fitness." This method relies on how difficult the exercise seems to be. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR.If his pulse is abovethe THR. Another way to gauge exercise intensity is "perceived exertion. It is inversely related to intensity.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. during aerobic 70 percent HRR. A athlete who maintains his THR throughout a 20. Using this figure.
You should try to increase this to 30 minutes three times per week. -Tennis (singles). SECONDARY (Done with partners or opponents of equal or greater ability. .Walking (vigorous).Exercising to music. . though. bike riding. . .) -Racquetball (singles). . elliptical machines.Bicycling (stationary). Swimming. . -Basketball (full court). They must also be of sufficient duration and intensity (60 to 90 percent HRR). and other physical activities are perfect for aerobics. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . Your goal is to start with 10 minutes of continuous aerobics three times a week.Swimming. .Rowing. . -Handball (singles).Rope skipping. .Skiing (cross-country).Jogging. . .Stair climbing. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. running. .Road marching. playing your favorite sport.Bicycling (road/street).Running. • Move on to more aerobic style exercises. as soon as your body allows for it.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.
The elbows are bent so the forearms are relaxed and held loosely at waist level.) The toes point straight ahead. knees. 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. The most common injuries result from running and occur to the feet. The arms swing naturally from front to rear in straight lines. athletes need information on ways to prevent running injuries. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. I prefer the rowing machine as It can avoid injuries associated with running. Every activity has its drawbacks and you must weigh the advantages and disadvantages. However. The following style of running is desired… The head is erect with the body in a straight line or slightly bent forward at the waist. and. the faster the arm action. ankles. and legs.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. to do this safely. help prevent injuries. Besides learning running techniques. The faster the run. and the feet strike on the heel and push off at the big toe. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. (cross-body arm movements waste energy. 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. INTERVAL TRAINING Interval training also works the cardiorespiratory system. Some athletes may need instruction to improve their running ability. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. A well-conditioned athlete can run five to six times a week. but can also be a major cause of injuries. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . along with stretching exercises and wearing appropriate clothing and well fitting running shoes. he should do two things: 1) gradually buildup to running that frequently.
1 to 4 seconds = 1:59 to 1:56. He does this repeatedly with periods of recovery placed between periods of fast running. The athlete's 2-mile-run time is 16:00 minutes. 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. each 440-yard lap should be run in 1 munute. (8:00 minutes/4 = 2:00 minutes per 440 yards. In this way. twice the length of the work-interval periods. In interval training. the pace for an interval training workout is calculated as follows: Step 1. and his estimated pace for 1 mile is one half of this or 8:00 minutes. swimming.relatively short time and increase his running speed. hiking.) Thus. the energy systems used are allowed to recover. If a athlete's actual 1-mile-race time is not known. Using a 2-mile-run time of 1600 minutes as an example. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. rowing. (2:00 minutes . it can be estimated from his last APFT by taking one half of his 2-milerun time. 59 seconds during interval training based on the athlete's 16:00. therefore.) Step 3. Using the time from Step 1. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. bicycling. Step 2. 56 seconds to 1 minute. 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. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. Determine (or estimate) the actual 1-mile-race pace. 2. These recovery periods. Using the work-interval time for each 440-yard lap from Step 3. 52 seconds long (1:56 + 1:56 = 3:52). a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. 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. This type of intermittent training can also be used with activities such as cycling. Recovery periods. 56 seconds (1:56) for each 440-yard run. will be 3 minutes. .mile run time.
he may do it twice a week at the most. If he responds well. another type of cardio vascular training sometimes called speed play. As with any other new training method. Because of the intense nature of interval training. Thus. FARTLEK TRAINING In Fartlek training. athletes should start intervaI workouts with a warmup and end them with a cool-down. refer to Table 2-1. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. monitoring THR and using it as a training guide is not necessary. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. the workto.This can be done on a 440-yard track(about 400 meters) as follows: 1. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. the heart rate usually falls to around 120 to 140 beats per minute. He may also do recovery workouts of easy jogging on off days. 2. he should be ready for interval training.rest ratio is 1:2. At first. As with any workout. As the athlete becomes more conditioned. It shows common 1 -mile times and the corresponding 440-yard times. with at least one recovery day in between. his recovery is quicker. 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. During the recovery interval. Follow each 440-yard run done in 1 minute. the athlete varies the intensity (speed) of the running during the . during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. 56 secons by an easy jog of 440 yards for recovery. Because the heart rate is not the major concern during interval training. After a athlete has reached a good cardio vascular fitness level using the THR method. 3:52). Each 440-yard jog should take twice as much time as the work interval (that is. he should do it once a week. interval training should be introduced into his training program gradually and progressively. As a result. there are two seconds of recovery. For each second of work.
When ready. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Instead of running at a constant speed. neither the running nor recovery interval is timed. the distance should be one mile or less. many runners prefer Fartlek training to interval training. The speed and distance can be increased gradually as the athletes' conditioning improves. In such cases. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. It can be used as both a physical conditioning activity and a competitive event. the athlete varies the intensity (speed) of the running throughout the workout. or on any other irregular terrain. depending on the terrain and fitness level. Each group starts its run at the same time. In Fartlek training. over hills. Cross-country runs have several advantages: they provide variety in physical fitness training. Swimming. However. For these reasons. he starts with very slow jogging. through woods. At this time he recovers by jogging at an easy pace. It consists of running a certain distance on a course laid out across fields. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. The unit is divided into ability groups using 2-mile-run times. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. and they can accommodate large numbers of athletes. they may use other activities as supplements or alternatives. It should then be gradually increased to four miles. athletes should start slowly and progress gradually. and the running is not done on a track. he runs hard for a few minutes until he feels the need to slow down. bicycling. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. Their drawback is that they require special equipment and facilities that are not always available. . At first.workout. Alternate Forms of Aerobic Exercise Some athletes cannot run. As with all exercise. The object is to cover the distance in the shortest time. Those who add non-running activities to their training may not improve running ability as a consequence.
compare it with his THR and. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. This is because. Non-swimmers can run in waist-to chest-deep water. For injured athletes. adjust the intensity.) in swimming alone. Together these activities combine walking and running with moderate resistance work for the upper body. one's THR should be lower than while doing the other forms of aerobic exercise. a athlete should set his THR about 10 bpm lower than while running. which minimizes lower body stress in overweight athletes. in swimming. etc. walking. Compared with all the other modes of aerobic exercise presented in this manual (e. and do pool-side kicking for an excellent aerobic workout. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. if needed. tread water. Partial support of body weight by the water. rope jumping. Body position that enhances the blood's return to the heart. he should stop to check his pulse. running. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. the heart does not beat as fast as when doing the other types of exercise at the same work rate. For example.. The swimmer should start slowly with a restful stroke. cycling. athletes will help to ensure that they are working at the proper intensity. cross-country skiing. It is used to supplement running and develop upper body endurance and limited strength. By modifying their THRs in this manner while swimming.SWIMMING Swimming is a good alternative to running. in order to effectively train the cardio vascular system during swimming.g. Thus. They can also do calisthenics in the water. After five minutes. Some advantages of swimming include the following: Involvement of all the major musclegroups. CYCLING .
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. It is enjoyable. unless walking is done for a long time at the correct intensity. requires no equipment. However. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. WALKING Walking is another way to develop cardiorespiratory fitness.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. . After about three months. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. Dis. As the walker's fitness increases. and increasing velocity. adding hill Cycling should be work. he should walk 45 to 60 minutes at a faster pace. athletes can bicycle outdoors or on a stationary cycling machine indoors. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. Athletes can alter the cycling intensity by changing gears. it will not produce any significant cardio vascular conditioning. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. A simple way to increase walking speed is to carry the arms the same way as in running. For interval training. and causes few injuries. the athlete can vary the speed and resistance and use periods of active For swimming. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). The heart rate should be monitored to determine the intensity. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. He can increase the intensity by adding hills or stairs.Cycling is an excellent exercise for developing cardio fitness. a athlete recovery at low speed and/or low should set his THR at resistance.
may be done almost anywhere.on country roads. golf courses. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. boots. Although some regions lack snow. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. these . and the time spent jumping should be increased as the fitness level improves. However. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. when doubled and stood on. and the frequency and duration of rest periods. Rope jumping. and in parks and forests. reaches to the armpits. endurance. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. squash. however. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. and poles often obtainable from the outdoor recreation services. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. developing ever measured have been found in muscular and cr cross-country skiers.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. The work load is determined by the difficulty of terrain. It requires little equipment. the pace. The action is similar to that used in brisk walking. and is not affected by weather. is easily learned. Cross-country skiing is easy to learn. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. A beginner should select a jump rope that. and racquetball) involve bursts of intense activity for short periods. Some runners use it as a substitute for running during bad weather. Equipment is reasonably priced. 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. one form or another of crosscountry skiing can be done almost anywhere . with skis. and the intensity may be varied as in running. open fields.
If played vigorously each day. it helps improve performance in racket sports. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. Progressively working against resistance will produce gains in both of these components. Because running increases endurance. jumps. and it can be totally individualized to every fitness level by varying the frequency. hops. If strengthening exercises are included. the workout addresses every component of fitness.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. they are closely related. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Warm-up and cooldown stretches should be included in the aerobic workout. Workouts can be done in a small space by diverse groups of varying fitness levels. bodybuilding athletes need a high level of muscular endurance and strength. In addition to cardiorespiratory fitness. or many other calisthenics. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. There is no prerequisite skill. One can move to various tempos while jogging or doing jumping jacks. . 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. challenging activity that combines exercise and rhythmic movements. and duration. It is a motivating. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. they may be an adequate substitute for lowlevel aerobic training. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. but the reverse is not necessarily true. intensity. Although muscular endurance and strength are separate fitness components.
You don't have to have bulging muscles. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. you also need to consider adding strength training to your workout. Strength training is essential because it allows you to improve the way that your body works. isotonic. . you will be able to move flabby muscles and fat into lean muscles. for example. while not precisely controlling the speed of movement. With strength training. Common examples are push-ups. movements or even in accidents. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. There are other resistance-training machines which. you do want to develop lean muscles that are strong and therefore healthy. Now. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. affect it by varying the resistance throughout the range of motion. strength training is a very essential aspect of making sure that happens. Isometric contraction produces contraction but no movement. sit-ups. with less likelihood of being strained or hurt through your daily exercises. To achieve a constant speed of movement. allowing you to lose weight faster. They are able to be used easier. They are described here. Force is produced with no change in the angle of the joint. Muscular Contractions Isometric. too. Muscles that are strong are less likely to become injured. and the lifting of weights. This requires the use of isokinetic machines.Strength Training Along with aerobic training. Isokinetic contraction causes the angle at the joint to change at a constant rate. But.If you need to lose some weight. at 180 degrees per second. as when pushing against a wall. you don't have to be a body builder here. Muscle burns through fat faster.
makes the muscle and connective tissue more susceptible to damage. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. Each type of contraction has advantages and disadvantages. This is a concentric (positive) contraction. whether by isometric. When a muscle is overloaded. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. the muscle may be able to handle more of an overload eccentrically. During the lowering phase of the curl the biceps are lengthening.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. it adapts by becoming stronger. isotonic. The nature of the eccentric contraction. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. so there is more muscle soreness following eccentric work. This is an eccentric (negative) contraction. the overload must be applied thoughout the full range of motion. Exercise a joint and its associated muscles through its complete . To obtain optimal gains. on the upward phase of the biceps curl. To understand the principle of overload. however. may produce greater strength gains. or isokinetic contractions. Isotonic and isokinetic contractions have two specific phases . For example. while in the eccentric phase (elongation) the muscle returns to its normal length. In the concentric phase (shortening) the muscle contracts. Actually. As a result. in return.the concentric or "positive" phase and the eccentric or "negative" phase. This greater overload. the biceps are shortening. and each will result in strength gains if done properly. it is important to know the following strength-training terms: Full range of motion.
or isokinetic contractions. Similarly. one repetition has been completed. This is crucial to strength development. isotonic. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. A 10-RM is the maximum weight one can lift correctly 10 times. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. it adapts by becoming stronger. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. Muscle Failure This is the inability of a person to do another correct repetition in a set. Set This is a series of repetitions done without rest. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). When a muscle is overloaded by isometric. .range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position.
Principles of Muscular Training To have a good exercise program. the resistance is too great and should be reduced. the weight selected should be heavier and the RM will also be different. the seven principles of exercise must be applied to all muscular endurance and strength training. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. recovery. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. . MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. (For example. OVERLOAD The overload principle is the basis for all exercise training programs. 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. This weight is the 8-12 RM for that exercise. For example. the muscle must be overloaded. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. The weight should be heavy enough so that. In other words. For a muscle to increase in strength. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. progression. This weight is the 3-7 RM for that exercise. For example. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. The weight should also not be too heavy. These principles are overload. The exerciser finds and uses that weight which lets him do the correct number of repetitions. If one cannot do at least three repetitions of an exercise. However. after doing from 8 to 12 repetitions. balance.70 = 140 pounds] to get 70 percent of the 1 -RM. and variety. he momentarily cannot correctly do another repetition. to develop both muscle endurance and strength. Although the greatest improvements seem to come from resistances of about 6-RM. to achieve enough overload. an effective range is a 3-7 RM. regularity. if a athlete's 1 -RM is 200 pounds. specificity.) A better and easier method is the repetition maximum (RM) method.
For example. This is his 12+ repetition maximum (12+ RM).Increasing the speed of movement in the concentric phase.) . his RM should be determined from an analysis of the critical tasks of his sport. the greater will be the improvement in muscle endurance and the smaller the gains in strength. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. . gains in muscular endurance will be greater than when using a 15-RM weight. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.Athletes who are just beginning a resistance-training program should not start with heavy weights. . To develop muscular endurance. With continued training.Increasing the number of repetitions per set. If the workload is not progressively increased to keep pace with newly won strength.Using any combination of the above. but the gain in strength will not be as great. when an athlete trains with a 25-RM weight. However. . (Good form is more important than the speed of movement.Increasing the resistance.Increasing the number of sets. When a athlete can correctly do the upper limit of repetitions for . Whichever RM range is selected. . 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.Reducing the rest time between sets. An overload may be achieved by any of the following methods: . The key to overloading a muscle is to make that muscle exercise harder than it normally does. To optimize a athlete's performance. there will be no further gains. PROGRESSION When an overload is applied to a muscle. most athletes will benefit most from a resistance training program with an 8-12 RM. the athlete must always strive to overload his muscles. it adapts by becoming stronger and/or by improving its endurance.
The athlete slowly does work-related movements he wants to improve and. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. he feels the muscles on each side of the joints where motion occurs. this upper limit should be 12 repetitions. strength training for the identified muscle(s) will be beneficial.12 RM). the principle of regularity is violated and gains in strength are minimal. at the same time. but when different muscle groups are exercised at each workout. For example. In this way. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. Exercise must be done regularly to produce a training effect. For most athletes. the athlete must do resistance movements that are as similar as possible to those of doing the task. in a given task. but three workouts per week are best for optimal gains. If the athlete's performance of a task is not adequate or if he wishes to improve.the set without reaching muscle failure. These groups can be identified by doing a simple assessment. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. The principle of regularity also applies to the exercises for individual muscle groups. if his plan is to do 12 repetitions in the bench press. To improve his muscular endurance and strength. Sporadic exercise may do more harm than good. In a multi-set routine. if his goal is to do three sets of eight repetitions of an exercise. He continues to work with that weight until he can complete all eight repetitions in each set. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. He then should increase the weight by about 5 percent but no more than 10 percent. REGULARITY Exercise must be done regularly to produce a training effect. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. A athlete can work out three times a week. he ensures maximum carryover value to his chosen sports. RECOVERY . then increases the resistance by no more than 10 percent. He should continue with that weight until he can do 12 repetitions correctly. it is usually time to increase the resistance.
but they should allow at least one days recovery and between workout days. the recovery time between sets should be 30 to 180 seconds. . the legs can be trained with weights on Monday. This is because when you train the primary muscle groups you also train the secondary ones. and Saturday. so that the same muscle or muscle group is not exercised on consecutive days.the neck and the midsection. the arms. 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. then you simply repeat the sequence once again. Wednesday. Consecutive days of hard resistance training for the same muscle group can be detrimental. Following this you would have a day off. There are also secondary muscle groups. the upper back and the thighs. at this level. Thursday. The muscles must be allowed sufficient recovery time to adapt. you begin training different sections of your body in each workout. Recovery is also important within a workout. and Friday and the upper body muscles on Tuesday. in part. I recommend that you remain at this level for at least three months. you will be training your shoulders and arms to some extent as well as the chest. the primary muscle groups should always be trained first in the workout. and it's okay to work out all three muscle groups in each workout. It's important to note that when training the primary muscle groups. For beginners. you may train your legs. When exercising in this fasion. For example. For example. you're also training secondary muscle groups at the same time. So for example. on the intensity of the workout. Someone at beginners level should work out all three main muscle groups. The recovery time between different exercises and sets depends. Strength training can be done every day only if the exercised muscle groups are rotated.There should be at least a 48-hour recovery period between workouts for the same muscle group. Sample workout routines are provided for someone at this level of training. Normally. the legs. and it is possible to have more than one day off or to put the rest days in between which ever days suit. Beyond this basic level of training. There should be at least a 48-hour recovery period between workouts for the same muscle groups. when doing bench press. You can move on to a four day routine. MUSCLE GROUPS There are three main muscle groups. 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 chest.
The latissimus dorsi muscles will not be overloaded and. If you go for a run on one day. do not hesitate to take a rest and spend some time recuperating. you can train your upper body. There's little point in exercising at all if you only intend to do it for three months. For this reason. Split routines can also be used to integrate cardio training with weight training. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. reduce the risk of injury. 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. movement. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. If you do use too much weight. then the smaller muscIes. When planning a training session.Beyond the four-day routine are five and six day routines. Examples of these workouts are given later. Activating one muscle results in a pulling motion. for example then the following day. while activating the opposing muscle results in the opposite. BALANCE When developing a strength training program. But training at this level is not recommended for basic or intermediate level athletes. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. When you are ready for a day off. Personally. 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. or pushing. As a result. they may not benefit very much from the workout. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). as a result. If curls are done first. I have seen this happen many many time's. For example. This technique helps ensure good strength balance between opposing muscle groups which may. . in turn. It's always important to judge by the feeling in your muscles and your general energy level. For example. followed by the muscles of the upper back and chest. follow an overhead press with a lat pull-down exercise. Most muscles are organized into opposing pairs. It is important to do exercises that work all the major muscle groups in both the upper and lower body. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown.
SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. and phases of conditioning. 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. he can switch to partner-resisted exercises or another form of resistance training. As long as all muscle groups are exercised at the proper intensity. Each athlete must understand how to do each lift correctly before he starts his strength training program. or spotter. A natural tendency in strength training is to see how much weight one can lift. There are also other factors to consider. both should know how to use the equipment and the proper spotting technique for each exercise. safety. To ensure safety and the best results.then the arms. Also. For example. abdominal. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . as this can cause dizziness and even loss of consciousness. and they may also produce better results.training program can be very boring. namely. who can observe his performance as he exercises. The athlete should never hold his breath. for variety or due to necessity (for example. The weight lifter should always do weight training with a partner. exercise selection. The athlete should periodically substitute different exercises for a given muscle group(s). and neck. Using different equipment. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. improvement will occur. changing the exercises. Lifting too much weight forces a compromise in form and may lead to injury. when in the field). As a general rule. low back. Breathing should be constant during exercise. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. A poorly designed strength. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. However.
The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. EXERCISE SELECTION When beginning a resistance-training program. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. They should include those for the muscles of the leg. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. the pull-down exercise produces motion at both the shoulder and elbow joints. however. Usually eight wellchosen exercises will serve as a good starting point. This will help him train a greater number of muscles in a given time. and not for . The exercise should provide movement at more than one joint. For most people. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. On the other hand. especially beginners. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. The concentration curl. although an effective exercise. For example. Also. only works the arm flexor muscles. only involves the elbow joint. but are good for developing strength. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. most of the exercises in the program should be "multi-joint" exercises. shoulders. an exercise like concentration curls for the biceps muscles of the upper arm.the floor. and so forth. increasing strength is only secondary to someone that is serious about body building. These exercises will be detailed in a following section. For example. and inhale during the negative (eccentric) phase as the weight returns toward the floor. This is because the exercises have been selected purely for for their strength properties. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. 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. Power lifting is probably safer than an Olympic lifting. low back.
Power lifting exercises will also be explained in detail in their own section. if he can do more than 12. By the end of the second week (4 to 6 workouts). . Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. because the beginner must concentrate at first on learning the proper form for each exercise. he should use progressively heavier weights. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. During this phase. Circuit training is done with lighter weights. and ligaments. H. joints. If he can do only seven repetitions of an exercise. This is very important. the weight should be increased. and maintenance. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. the weight must be reduced. When he can do more than 12 repetitions of any exercise. P. A training is one particular form of circuit training. he should increase the weight until he can again do only 8 to 12 repetitions. Several different circuit training routines will be given in this book. During the second week. and with higher repetitions usually between 12 and 20 reps. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. Also less rest is taken between sets during the workout. conditioning.any traditional reason. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure.
the maintenance phase is used to maintain that level. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. Although training three times a week for muscle endurance and strength gives the best results. The maintenance phase should be continued throughout his career and. More frequent training. one can maintain them by training the major muscle groups properly one or two times a week. and so on. however. As with aerobic training. unlike exercises performed in cadence or for a specific number of repetitions. The emphasis in this phase is no longer on progression but on retention. Instead. . throughout his life. As long as he continues to progress and get stronger. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. a second. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. set of that exercise is done in an equal or lesser time period. After an appropriate period of rest. ideally. This process continues indefinitely. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. It does not hold back the more capable performer by restricting the number of repetitions he may do. If he stops making progress with one set of 8 to 12 repetitions per exercise. third. The use of timed sets. Three sets per exercise is the maximum most athletes will ever need to do. The exercise period. is required to reach and maintain peak fitness levels. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. As time goes on and he progresses. Maintenance Phase Once the athlete reaches a high level of fitness. he does not need to do more than one set per exercise. 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.This usually involves an increase in weight of about five percent. recovery period.
This ensures continued gains and minimizes boredom. This is because the muscles worked by those two exercises will already be pre-exhausted. several of these will be given. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. different types of push-ups (regular. Then. This having been said. feet-elevated. the best procedure to follow when doing a resistance exercise is as follows. by decreasing any rest period between timed sets. First.5 minutes. by increasing the number of timed sets performed. perform a workout to strengthen all of the body's major muscles. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. the difficulty of the activity can be increased. when a athlete performs a workout geared to develop muscle endurance and strength. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. and so forth) and sit-ups (regular. In this way. as a general rule. Thus. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. abdominal curls.Timed sets can be applied to improving athlete's sit-up and push-up performance. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. As the athletes' levels of fitness improve. To add variety and increase the overall effectiveness of the activity. Following this sequence ensures that all major muscles are worked. Thus. and to be assured that all emergencies can be met. or give priority to. here is a very time-efficient way of conducting push-up/sit-up improvement. a muscle endurance or strength training workout should not be designed to work exclusively. do timed sets to improve push-up and sit-up performance. At the same time. wide-hand. When . those muscle groups worked by the sit-up or pushup event. abdominal twists. Below. and so forth) can be done. or by any combination of these. To meet this goal. This is done by lengthening the time period of any or all timed sets. For this reason. a training regimen which exercises all be developed and followed. and vice versa. close-hand. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery.
rest intervals must be placed between timed sets. athletes can before doing the other. Thus. To ensure a good. 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. an athlete may reach temporary muscle failure at any time before the set is over. this program may overwork some muscle groups. For example. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. This program also includes exercises to strengthen the neck muscles. he should immediately drop to his knees and continue doing modified push-ups on his knees. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. for the beginner. The beginning weight-training program will work most of the important. It has some duplication with respect to the lat pulldown. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. graphic 3-6@@@@@@ . pay attention to how the athletes are responding. However. Finally. major muscle groups. balanced workout. where they are located. It is a good program for beginners and for those whose time is limited. and their primary action. Major Muscle Groups In designing a workout it is important to know the major muscle groups. the times listed in the chart above may prove to be too long or too short for some athletes. If this happens. or vice versa.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. In the same way. as in any endeavor. The exercises should be done in the order presented. for the more advanced lifter. athletes must set goals for themselves. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. With this approach. For example. and make adjustments accordingly.performing this type of workout. because of the nature of the situp. and biceps curl. This applies when doing each timed set. During a timed set of push-ups.
Begin from a fully extended. 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. Exercise the large muscle groups first. you should add in ten minutes per day three times per week at least. lurch. the intensity of the workout. then the smaller ones.Here are some tips for exercising through strength training. • Consider working with a physical trainer. Exhale during the concentric (positive] phase of contraction. You'll enjoy it and you'll see improvement in the tone of your body quickly. and safety. Perform all exercises through their full range of motion. you'll want to increase this number over time to at least 30 minutes per day three times per week. 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. This can cause serious injury. Otherwise you can have a training partner to help with spotting. and return the weight to the starting position in a controlled manner during the eccentric phase. • Work with a low amount of weight first. and end the concentric phase in a fully contracted position. This helps to increase motivation. lunge. 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. • Change up the exercises that you do so that the process is easy and fun. Do not twist. Again. and more effectively. relaxed position (prestretched). . Always use strict form. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. or arch the body. or with the correct equipment training alone is OK too. and inhale during the eccentric (negative) phase. With strength training. Always breathe when lifting.
or partners. three times a week. the result is largely the same. it is unreasonable to expect that all folks can use them on a regular basis. safety is a critical factor. Alternate pulling and pushing exercises. However. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. and single-leg squats are examples of exercises which use a person's body weight. Concentrating on weak areas is all right. For example. Train the whole body. Whether the training uses expensive machines. the development of strength does not require expensive equipment. dips. to progressively overload his muscles. Sandbag exercises are very effective in strength-training circuits. follow triceps extensions with biceps curls. Pull-ups. situps. . Sandbags may seem unusual but have some advantages. not just specific areas. They can improve an untrained athlete's level of strength. pushups. Never increase the resistance used by more than 10 percent at a time. but not more than 96 hours. As with all training. Exercise Programs When developing strength programs for people. athletes should warm up. The weight of the bags can be varied depending on the amount of fill. but the rest of the body must also be trained. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. to let the body recover and help prevent over training and injury. Although many towns have excellent strength-training facilities. sandbags. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. and follow the principles of exercise previously outlined. cool down.Allow at least 48 hours of recovery between workouts. Ensure that every training program is balanced. The availability of facilities may vary. Progress slowly. there are limits to the type of training that can be done. All that is required is for the athlete.
increased caloric intake. Weight training uses a variety of specialized equipment designed to target specific muscle . The speed of movement for PREs should always be slowand controlled. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. As a general rule. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. This section will focus on weight training for body builders. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. the negative part of each exercise should take at least as long to complete as the positive part. and foods are consumed with the intention to build the body's metabolism and increase mass. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. weight training. The longer the partners work together. More than one exercise per muscle group may be used. Weight training develops both strength as well as the size of skeletal muscles. Workouts are designed to focus on certain muscle categories. the second half of each repetition as the exerciser returns to the starting position). and rest.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. the more effective they should become in providing the proper resistance for each exercise. 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. Following are descriptions and illustrations of several PREs. It uses the force of gravity to oppose the force generated by muscles through contraction. They must communicate with each other to ensure that neither too much nor too little resistance is applied.
EXERCISES .groups and movements. sets. These trainers can suggest specific workouts for you to begin with. Building up slowly allows muscles to develop appropriate strengths relative to each other. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. exercise types. Personally I have never used a personal trainer or even a training partner. Most gyms offer the services of a personal trainer that comes with the membership fee. sets. tempo. 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. It involves a manipulation of the numbers of reps. You need to build up your strength and over-working your muscles can cause more harm than good. and weight depends upon the desires of the body builder. size. and weight moved to cause desired increases in strength. First. I find I can concentrate better working out by myself. they are both similar to each other. we'll define some common exercises for clarification. Some of your muscles might be naturally stronger than others. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Weight training is one type of strength training using weights as the primary force to build muscle mass. Different weights will give different types of resistance. The basic principles of weight training are pretty much the same as those of strength training. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Equipment used in weight training include barbells. you risk muscle injury which could hinder your progress. Strength training focuses on increasing muscular strength and size. exercises. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. the overall tone of that muscle will grow over time. While they are not exactly the same. If you want to undertake it yourself. When your muscles are resisting a weight. Another form of weight training is resistance training. dumbbells. or shape. you should not just "jump right in". The specific combination of reps. Some people refer to weight training as strength training. pulleys. endurance. If you don't use good form in weight training. If you are a beginner at weight training.
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
The exercises listed above can be done either in a gym or in your home.Hold a barbell with hands a little closer together than shoulder width. dumbell press. Keep your upper arms close to your head. Employees at the gym can help you with proper use of the machines. they will have many specialty machines that will work specific parts of your body. This exercise can also be performed with dumbbells or seated on a weight bench. you will use a barbell. Press the bar to arm's length over your head. shoulders military press. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Return to the starting position. seated or standing or with 2 dumbbells and your palms facing in. If you are going to join a gym. Press bar overhead to arm's length. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. let's look at a couple of sample workouts. side dumbell raise. Stand with your legs about shoulder width apart and lift the barbell to your chest. front barbell raise. Lock your legs and hips and keep your elbows in slightly under the bar. Now that you know what exercises to do. military raise. Lie on an incline bench and position your head at the top. This can also be done with straight bar. 2 dumbbells. front dumbell raise Standing Military Press For this exercise. .
Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin. . Keep your body and wrists straight. Let the bar hang straight down in front of you. keeping it close to your body.
Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise . depending on what you want to work most. Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders.
so that both arms are in motion at the same time. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. but not quite locked. With a smooth. . lower the weight while simultaneously lifting the weight in your right hand. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Then slowly lower them back down to your side again. Hold a dumbbell in each hand with your palms turned toward your body.Stand with a dumbbell in each hand. Don't lean forward while doing this either or you risk injury to your back. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Make sure you are lifting the dumbbells up rather than swinging them up. 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. controlled motion. palms facing backward. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Your feet should be about shoulder width apart.
The dumbbell should end up roughly parallel with your torso.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Concentrate on pulling your elbow back as far as it can go. Your back should be flat and almost parallel with the floor. Raise your shoulders up as far as you can go then slowly return to the starting position. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Reach down and pick up a dumbbell with your right hand. Switch arms after one set. . Your left arm should be locked at the elbow so it will support the weight of your upper body. look straight ahead instead of at the floor so you can keep your back straight. Before starting. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Hold two dumbbells with your arms hanging at your sides. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Droop your shoulders down as far as possible.
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. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your head up and your back completely straight. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. You can put your heels on a 1 inch block to further work the quads. This can also be done holding a barbell. Stiff Leg Barbell Place a barbell on your shoulders. press the weight up back to the starting position. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. or adapted for use without the machine. Firmly grip the bar with your hands almost twice your shoulder width apart. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Return slowly to the upper position. You can also use a wider stance to work the inner quads even more. This can also be done with your knees slightly bent. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Bend at your waist with your legs locked. until your upper body is parallel to the floor. . Keep your back as straight as possible and your chin up. Standing Calf Raises This can be done with a specific machine found in a gym. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. not your neck. Once you reach the bottom position.
and straightening your leg. and your chest should be directly over the middle of your thigh. your knee should be directly over your toe. If you have difficulty lowering yourself down this far. bend your knee (of your front leg). At this point. Now. Lift your chest up and look straight ahead. Stand up straight. the more difficult the exercise. then slowly straighten your legs and raise your body back up to a standing position. 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. sit your hips back (like you are going to sit in a chair). lower yourself until the knee of your front leg is bent 90 degrees. Return to the starting position. Your shoulders should be directly over your front foot. Keep your head and neck in line with your torso so that you are looking forward.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Grasp the barbell with both hands with a wider than shoulder width grip. your hips should be sitting back. Reach one foot back and place your toe on the box. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Complete a full set. Keep your opposite foot flat on the floor and point your toes forward. leading with your head and chest. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. lowering your hips so your rear knee just clears the floor. Position your right leg forward in a long stride. Keep your back tight and your chest out throughout the entire exercise.the higher the box. your shoulders should be directly over front foot. or alternate legs for each rep. Keeping your front foot flat on the floor. raise yourself by pushing your hips slightly forward and up toward the ceiling. Mid Section . Slowly bend your knees. Lunges Place a barbell on your upper back. Pause briefly in this position. Your foot should be far enough in front of you so that when you bend your right knee. your thigh and lower leg form a right angle. then switch legs and repeat. and lean forward slightly at the waist. At this point. Place a barbell behind your head at the base of your neck.
or resting on a bench with your knees bent at a 90 degree angle. place them three to four inches apart and point your toes inward so they touch. Begin to roll your shoulders off the floor. Your shoulders should come up off the floor only about four inches. Focus on slow.don't cheat yourself by using momentum! Workout Routines Bulk Up . Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. and your lower back should remain on the floor. If you are resting your feet on a bench. controlled movement .Crunches Lie flat on your back with your feet flat on the ground. Continue to push down as hard as you can with your lower back.
it's important to start out slow and not push yourself beyond your limits.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. Beginners. on the other hand. This is what bodybuilding is all about – a continuous cycle of one-step-back. You should also have an appropriate cool down period after you are done working out. don't worry. Day 1 . get sore but bounce back quicker since the muscular damage isn't as severe. You can adapt it as needed to suit your workout goals. you learn to push your muscles harder and inflict more damage that takes longer to recover from. As a beginner. two-steps-forward. The reason is simple: as you get more experienced. If the word "damage" makes you flinch. This can also be simple stretching exercises and deep breathing. begin with two sets of 10-12 reps each. 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. repeated over and over on a weekly basis. This can be simple stretching as you get your body ready to work. 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. You can progressively increase the amount of weight you lift as you get stronger. you need to start out with some warm up exercises. . but your mind will get prepared as well. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This plan is just a suggestion. It's a good thing for a bodybuilder to incur limited muscle damage. you can work out more frequently than more advanced body builders. Again. A warm-up session prior to working out can not only help get your body ready for exercise. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. With any workout.Upper Body For the following exercises.
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 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.Rest Day 4 .• 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.Upper Body Increase your sets to 3 doing 10 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.12 reps each • Chin ups (get assistance if necessary) . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Lower Body and Abs Again.
.Back.Rest If a four day workout plan is too much for you. consider starting out with a two or three day plan.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 . Here is a sample three day workout. but if you need to start out slowly. Keep in mind that you won't get results as quickly with a fewer day workout. 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. it can still be effective.
• Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . By doing this. Triceps. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. there is increased blood flow to the muscles.Legs and Shoulders Do three sets of 12-15 reps each. When you consume protein and carbohydrates prior to a workout.Biceps. This is to make sure that you have enough energy to make it through your entire workout. Many people opt for a protein shake and a bowl of rice. During training. . you should eat some protein and carbohydrates. your body can take advantage of that extra blood flow and work the muscles more efficiently. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. but you can choose whatever foods you want to get what you need.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .
coordination.It's a good idea to keep track of your workouts and how many sets and reps you are doing. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. If you find that it's just a bit too easy. athletes' . Usually that's around a minute or two. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. be sure to take note of how long it took you to get to that point. 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. 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. try more weight. Circuit training is a term associated with specific training routines. These include cardio endurance. Circuits can promote fitness in a broad range of physical and motor fitness areas. Be sure and rest between sets to allow your body to adjust and recover. This could be a little time on a treadmill or walking. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. On the second set. The goal is to add weight until it's difficult to complete 8-12 reps. strength. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. flexibility. It describes calisthenic exercises for developing strength. not lift weights. and flexibility. and speed. endurance. you want to build your body. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. It's also a good idea to do your first set with very little weight. Remember. muscular endurance. This is to get the blood flowing through the muscles. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. add a little weight and do the exercise again. Circuits can also be designed to concentrate on sports skills.
Increase the time per station along with the number of repetitions. or any combination of these. . and sequence of stations. athletes work at their own pace.Increase the number of times athletes go through the circuit. At the same time. Almost any area can be used. circuits can be organized to exercise all the fitness components in a short period of time. . Aside from this. number of stations. the free circuit requires little supervision. These include the time. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. it can provide both fun and a challenge to any athletes' physical and mental abilities. Each has distinct advantages. and any number of athletes can exercise for various lengths of time. but increase the number of repetitions. Free Circuit In a free circuit. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. . the quality and number of the repetitions done should be monitored. and athletes rotate through the stations on command. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. number of time. number of athletes.common tasks. These are discussed below. A little imagination can make circuit training an excellent addition to a persons total physical fitness program.Keep the time for completion the same. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . and no signal is given to move from one station to the next. number of times the circuit is completed. number of stations. there is no set time for staying at each station. Progress is measured by the time needed to complete a circuit. The time is monitored with a stopwatch. In addition. a specific length of time is set for each station. doing a fixed number of repetitions at each station. Fixed Circuit In a fixed circuit.
After the warm-up. On the other hand. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. developing lower-body strength) needs as few as six to eight stations. For example. The exercise time at each station may be reduced to 20 seconds the second and third time through. Number of Times a Circuit is Completed To achieve the desired training effect. As athletes become better conditioned. Each station must then be equipped to handle four athletes. and poor results.Time One of the first things to consider is how long it should take to complete the circuit. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Consider also the time it takes to move from one station to the next. The whole workout takes less than 45 minutes including warm-up and cool-down. the time at each station should always be the same to avoid confusion and help maintain control. the athletesm should be divided into 10 groups of four each. exercising for 30 seconds at each station. in this instance a rope jumping station must have at least four jump ropes. Difficult exercises can be alternated with less difficult ones. For example. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. A circuit geared for a limited objective (for example. Having enough equipment reduces bottlenecks. When a fixed circuit is run. slowdowns. circuits to develop both strength and cr fitness may have as many as 20 stations. athletes may run through the circuit three times. It is vital in a free circuit that no athlete stand around waiting for equipment. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Further. a circuit may have ten stations. athletes may have to repeat the same circuit several times. . Another option is to have four rotations of the circuit. Number of athletes If there are 10 stations and 40 athletes to be trained. and taking 15 seconds to move between stations. exercise periods may be increased to 30 seconds or longer for all three rotations. respectively.
the same muscle group should not be exercised at consecutive stations. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. and guerrilla drills described in this section. he should not limit the circuit to only these activities. However. calisthenics. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). For example. in a circuit for strength training. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. For example. The six steps below cover the most important pects of circuit development. He can choose from the exercises. exercisers may follow . After deciding how many stations to include. Arrange the Stations A circuit usually has 8 to 12 stations. improving cardiorespiratory endurance may be the top priority. but it may have as many as 20. grass drills. while muscular endurance work may be secondary. Imagination and fun are important elements in developing circuits that hold the interest of athletes. increasing muscular strength may be the primary objective. in a strength training circuit. For example. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. the designer must decide how to arrange them. conditioning drills.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. On the other hand.
Select the Training Sites Circuits may be conducted outdoors or indoors. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards.the pushing motion of a bench press with the pulling motion of the seated row. he may do this in several ways. #########show exercises . However. each muscle has a chance to recover before it is used in another exercise. and all other useful information. The choice of exercises for circuit training depends on the objectives of the circuit. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. The choice of exercises depends on the objectives of the circuit. If the designer wants to include running or jogging a certain distance between stations. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. By not exercising the same muscle group twice in a row. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. The necessary equipment is placed at each station. The sketch should include the activity and length of time at each station. instructions for the stations are written on the signs. Another approach might be to alternate between upper and lower body exercises. In the gymnasium. athletes can alternate hard exercises with easier ones. In some cases. Outdoors. they may run laps or run between spread-out stations if space is available. the number of stations. spreading the stations too far apart may cause problems with control and supervision. If some exercises are harder than others. athletes may run five laps or for 20 to 40 seconds between stations.
. shouId not do the advanced exercises highly fit athletes can do. Although calisthenics have some value when included in a cardio circuit or when exercising to music. These calisthenics are noted. However. such as trainees. for the average athlete who is of sound body. calisthenics such as the bend and reach. Poorly-coordinated athletes. Use good judgment before performing these exercises. When doing exercises at a moderate cadence. and strength. use 80 counts per minute. lunger. Calisthenics can be used to exercise most of the major muscle groups of the body. With a slow cadence. sit-up. may find certain exercises less safe than others. without support. few calisthenic exercises are really unsafe or dangerous. They can help develop coordination. some people. for the average athlete. use 50 counts per minute unless otherwise directed. Few exercises are inherently unsafe. however. Exercises such as the push-up. However. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. flexibility. Also. and chin-up/pull-up. because of predisposing conditions or injuries. flexibility.Calisthenics Calisthenics can be used to help develop coordination. with the lower back properly supported. For example. following the directions written below will produce satisfactory results with a minimum risk of injury. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. and side-straddle hop can best be used in the warm-up and cooldown periods. SAFETY FACTORS While injury is always possible in any vigorous physical activity. a conditioned athlete may use multiple sets of flutter' kicks with good results. On the other hand. cardio and muscular endurance. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Finally. some of the calisthenics listed below may be done in cadence. Nonetheless. on the other hand. flutter kicks are an excellent way to condition the hip flexor muscles. and directions are provided below with respect to the actions and cadence. the possibility of straining the lower back increases. knee bender. will derive the greatest benefit from many of these exercises. squat bender. and strength. athletes with low fitness levels. parallel bar dip. Cardio Vascular and muscular encurance.
This is especially true if someone has had a previous injury to the back. and follows the seven principles of exercise while. slow stretching exercises.Friday (M-W-F) training objective is cardio vascular fitness. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. However. wheelbarrow. Progression and Recovery Other important principles for avoiding injury are progression and recovery. For example. ballistic (that is. If this type of action is performed.The key to doing calisthenic exercises safely is to use common sense. not conditioning drills done to cadence. Therefore. Programs that try to do too much too soon invite problems. The day after a "hard" training day. a certain level of muscular strength is needed to do them safely. they should work them at a reduced intensity to minimize stress and permit recovery. Some athletes complain of shoulder problems resulting from rope climbing. at the same time. should be used. The following are key points for ensuring safety during stretching and calisthenic exercises: . athletes should progressively train to build up to these exercises. To ensure balance and regularity in the program. Also. Such a program has variety. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. athletes can do running at THR with some light calisthenics and stretching. athletes can benefit from doing partner. progressive manner. if athletes are working the same muscle groups and/or fitness components. horizontal ladder. if the Monday-Wednesday. develops all the fitness components.resisted exercises followed by a slow run. Using such exercises for unconditioned athletes increases the risk of injury and accident. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. These exercises are beneficial when the athlete is fit and he does them in a regular. it minimizes injuries caused by overuse. and crab-walk exercises. The best technique is to train alternate muscle groups and/or fitness components on different days. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh.
During your favorite show. take them with you. You can even start doing these things at home. controlled movements with little or no extra weight. 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. . Start by working in exercise through aerobics and strength training into your day. which will make the process easier and even more enjoyable. cooling down. However. ride the bike.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. if done. CALISTHENIC EXERCISES The following are some common calisthenic exercises. head out for a walk with your spouse for a few minutes. use only slow. ballistic (bouncy or jerky) stretching movements. • If you can't leave the television. Use static (slow and sustained) stretching for warming up. If you can't leave the kids. use a stationary bike. This is a great way to get in some quality time away from the television. Your Overall Body Fitness Plan To improve the physical fitness of your body. To make it even better. . • Do it with a pattern. you need to give it the physical movement that it needs.Stretch slowly and without pain and unnatural stress to a joint.. too.A combination of spinal rotation and bending should generally be avoided. You get the exercise you need without missing your television program and time will fly by. consider these easy and fun ways to get in the exercise that you need. . This means feeding it the right regimen of movements. Visit your local recreational center or community center.
When you begin to add these into your day. Developing and maintaining it are important parts of a fitness program. in part. to loss of flexibility. and physical work with greater efficiency and less risk of injury. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Flexibility is a component of physical fitness. Make it your goal to actually put together a workout that you enjoy. loading. comparing one person's flexibility with another's should not be done. . It involves the ability to move a part of the body through the full range of motion allowed by normal. tests can be used to assess flexibility in the hamstring and low-back areas. disease-free joints. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Flexibility is the range of movement of a joint or series of joints and their associated muscles. you'll probably find every excuse not to do them. Yet. Good flexibility can help an athlete accomplish such physical tasks as lifting. Your overall body fitness means exercise and movement. It will make all of the difference in how effective it is for you. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test.• Do sports and other physical activities that you enjoy. Because people differ somewhat anatomically. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. martial arts. For many it's a great stress relief and it can be a lot of fun. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. A simple toe-touch test can be used. However. Swimming. you will come to enjoy exercising. Stretching should not be painful. running. People with poor flexibility who try to stretch as far as others may injure themselves. No one test can measure total-body flexibility. These areas are commonly susceptible to injury due. climbing.
and ballistic. by limiting range of motion and preventing the body from hurting itself. the myotatic reflex causes it to tighten and attempt to shorten. not days. our muscles would be allowed to overextend and tear. it can be an obstacle to athletic development. Every muscle is subject to the myotatic reflex. These are described here and shown later in this section. Without it. Static stretching should not be painful. The athlete should feel slight discomfort. This lets the lengthened muscles adjust to the stretch without causing injury. passive. This lengthens the muscles without causing a reflex contraction in the stretched muscles. The athlete assumes each stretching position slowly until he feels tension or tightness. It is a safe and effective method for improving flexibility. proprioceptive neuromuscular facilitation (PNF). and it prevents strains and tears. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. especially during a sudden or extreme change. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. This is the tension you feel during stretching exercises. He should hold each stretch for ten seconds or longer. The reflex opposes changes in muscle length. the easier it is for the muscle to adapt to that length. When a muscle lengthens beyond a certain point. To counter the reflex. .How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). If you overstretch you can injure the muscle and end up decreasing your flexibility. You may weaken the muscle. Set your stretching goals over a period of weeks or months. stretching must be slow and deliberate. When pain results from stretching. for best results. There are four commonly recognized categories of stretching techniques: static. Although an important safety feature. but no pain. The longer a stretch is held. requiring a long slow recovery process. Stretching Techniques Using good stretching techniques can improve flexibility.
This is especially important if you've suffered a previous injury that may be affected by flexibility training. Other key points include: • Consult your doctor before starting any exercise program. it often forces a muscle to stretch too far and may result in an injury. • Don't bounce or jerk when you stretch. Although this method may improve flexibility. jumping jacks etc. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. including one increasing your flexibility. and as part of a warm up for any athletic activity. • Complete a large muscle warm-up such as brisk walking. or dynamic. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. such as a towel. • Devote several minutes to stretching three to five days a week.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. 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. to help him stretch. and with proper form to avoid injury. for five to ten minutes before stretching to warm up the body. or rubber tubing. bike riding. Gently stretch to a point of tension and hold. Individuals and units should not use ballistic stretching. Stretch gradually. This produces a safe stretch through a range of motion he could not achieve without help. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. . BALLISTIC STRETCHING Ballistic. pole. Safety Guidelines Stretching is only beneficial if done properly. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. Bouncing causes the muscles to tighten and increases the risk of injury.
This causes a gradual increase in the heart rate. stop immediately and consult your health care provider. Type: Use static stretches. • If you're a beginner. Frequency: Do flexibility exercises daily.Slow joggin-in-place or walking for one to two minutes. A mild sensation of pulling should be felt in the target area. Be patient. Stop if you feel any pain. it took years to get tight. FITT Factors You should include stretching exercises in all of your workouts. and increases the temperature of the active muscles. breathe normally and deeply with a feeling of relaxing the body. If you do. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. Athletes should do these for five to seven minutes before vigorous exercise .• Don't hold your breath. not pain. as well as passive stretching and/or PNF stretching. • Don't overstretch. allow some time to see results. start slow & don't over do it. blood pressure. Remember. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. circulation. Do them during the cooldown to help maintain flexibility. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . • You should never feel pain in your joints during stretching exercises. • Hold the furthest point of any stretch for a few seconds. . The following FITT factors apply when developing a flexibility program. . • Hold each stretch with a feeling of lengthening the targeted muscles. assumed slowly and gradually. A recommended sequence of warmup activities follows. then stretch further and hold that new position for 20-30 seconds.
For example. thereby reducing blood flow to the heart and brain. Stopping exercise suddenly can cause blood to pool in the muscles.. lift a lighter weight to warm-up before lifting a heavier one. to increase the intensity level before the activity or conditioning period. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. . The warm-up increases the flow of blood to the muscles and tendons. . knee/ankle rotations) to gradually increase the joint's range of motion. arm circles. Work each major joint for 5 to 10 seconds.Slow. . as described in another section.Slowly mimic the activities to be performed. It also increases the joint's range of motion and positively affects the speed of muscular contraction. static stretching of the muscles to be used during the upcoming activity. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. one should walk for one to two minutes. thus helping reduce the risk of injury. as this can be very dangerous.Slow joint rotation exercises (for example. After running. This helps prepare the neuromuscular pathways. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. . THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. and stretching exercises should be a major part of both.Calisthenic exerciese. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.Do not stop suddenly after vigorous exercise. and do not bounce or bob. for example. . Hold each stretch position for 10 to 15 seconds. The following information explains the importance of cooling down and how to do it correctly. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session.
ligments. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. The muscles are warm from activity and can possibly be overstretched to the point of injury. This may provide better movement and less friction in the joint. Athletes who are overweight should follow a fat loss program. if possible. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. . Use partner-assisted or PNF techniques.Hold stretches 30 seconds or more during the cool-down to improve flexiblity.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Stretching is one form of exercise that takes very little time relative to the benefits gained. Such programs include sensible diet and exercise regimens. There are also height to weight and circumference ratio's but these are the least accurate. this method is very time-consuming and expensive and usually done only at hospitals and universities. A more accurate way to determine body composition is by hydrostatic or underwater weighing.. You may also work on it at home. Rotation Exercises Rotation exercises are used to gently stretch the tendons. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Be careful not to overstretch. However. The following exercises should be performed slowly. .
too. What you need to accomplish through a diet is to train your body to eat healthily. open. You need a diet that is actually a way of eating. dieting is something that is simple to do healthily even if you can't live without certain foods. People always want to know if a particular food is good or bad for them. Too many bad choices over time can accumulate into a poor diet. only a small percentage of their total body mass may be fat. full of taste and adventure. we aren't talking about a diet to lose weight. gender. Think of your diet as being free. chips. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Although that sounds even worse. you may not necessary be over fat. But. We aren't talking about a diet that you will go on to lose weight and then come off of later. You can do it even when you are in too much of a rush and don't have time.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. If you don't fall into the well-muscled category. it's time to starting making some changes to your lifestyle. and height. . Yet. which is best accomplished by a combination of eating less and exercising more. Don't think about a diet that's taxing. No single food choice is necessarily a bad choice. However. You Are What You Eat. Poor choices like a lunch of soda. If you exceed the weight listed for your height. Take a look at the weight allowed for your height as shown in Table 1. This exercise program meets the requirement to be physically active everyday. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. troublesome. Losing one to two pounds a week is a realistic goal. not a temporary thing but a permanent thing. here. with all of the comfort that you want and need. And. 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. limiting or boring. you can do it with lots of favors that you AND your children will enjoy. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age.
fats. your body will not be able to perform as well as if you gave it the highest quality foods. If you don't give it quality food. • Without nutrition. • Whole grains are also an important product of a healthy diet. • Fruits are sweet so they can solve the sweet tooth. • Your body does not heal as quickly from injury. your heart rate increases to unhealthy levels. Unlike "white" foods. • Your blood pressure rises. and sugars that can cause you health issues. In the way of your body. They provide antioxidants to a high level that helps to heal your body. whole grains give you so much more health. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. . • You are more prone to limitations physically as well as mentally. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. If you consume the wrong foods all of the time. the food that you consume is the fuel that your machine needs. it won't perform the right way. 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. All sorts of problems arise from not eating a healthy diet of food. improve your physical fitness from the inside to the out.What's Healthy? The foods that you need play a significant role on your health. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. They don't cause you to gain weight like others. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. In our machine look at the way that food works. But. and they are very low in calories meaning you can eat more. healthy food is just as important. your body can become ill faster and with greater intensity. Foods are the fuel that your body requires to do a good job at the tasks that you ask it.
Dieting To Lose Weight Finally. He or she may recommend a diet that is different for your specific health issues. too. The good news is that you don't often need a lot of work to make them happen. if you need to lose weight. Spend one or two days recording the foods that you eat in an average day on a piece of paper. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Those that do not get enough fluids end up having a body that retains water rather than having less. Consuming enough water means that you'll system is hydrated. If you are dieting and need to lose weight. take note of how a normal day or week goes for you. All foods and drinks should be noted! . you need to reduce this amount to at 1500 to 1600 calories per day. The body goes into dehydration mode. you need to take into consideration the location that you are right now. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. Your doctor may have additional or different recommendations for your health.• Water intake is also important. 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. 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. If you don't do anything else. The average person should consume about 1800 to 2000 calories per day. improving these five areas is all you need to do. What do you eat for breakfast. • Meats are important parts of the diet. causing you to keep in all that you can. Where Are You Now? When it comes to improving your diet fitness. you're eating less and that you aren't getting as many calories from other liquids. too. In addition.
Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. sugars and calories in general. Figure out how many calories you are consuming in an average day. If you need apple pie to feel safe. 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. there are several key things for you to address. that's a different story. Don't worry. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. you may have an emotional attachment to the foods.2. though. you can find ways to get much of the same taste without a lot of the calories. sour cream and butter just because you love the taste. are you connected with that big slice of apple pie because it was your favorite growing up. Look at your list of foods and see how many of them are high in transaturated fats. they aren't all bad! First. For example. 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. 4. How often did you eat without actually being hungry but being instead bored. Next. For most people this is as simple as tracking what they eat over the period of a few days to a week. anxious. determine if there is a better way for you to get the foods that you like. 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. For example. Being honest with yourself is important. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . find out why it is that you can't give them up. If you just love the taste. 3. you need to address this emotional problem. If you love your mashed potatoes loaded with gravy.
But. Don't fret about the foods you love. You should know what types of foods you can not eat. This section of our book is long for a reason. now you need to consider how you will make changes that you can actually live with. There are certain times in life that foods become prime suspects to leading to health risks. 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. Here are several key areas to make changes and exactly how you should make them. How Can You Improve? Okay. For example. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. high cholesterol foods that you currently are eating.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. Yet. 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. Food isn't worth the risk of your life. We've already talked about what foods you need to eat for a healthy diet. use it in a different way. That's exactly what you need to strive for here. The awful. 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. 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. limiting diet that's going to make your taste buds go permanently bland is up next. Indeed you may want that slice of apple pie. and therefore you can improve your health overall. If you are a diabetic. remember moderation is the key factor in real diet fitness health. If you don't know you should talk to your doctor about this. here is comes. If you can not commit to making changes here. 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. One limit to this is when the food itself is detrimental to your health condition. your diet fitness can threaten your life through disease and even early death.
A good way to know if they are in the foods that you are eating is to look at the color of the food. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Reducing the amount of sodium that you take in is also a key factor in improving health. You should try to consume at least 2 to 3 servings of fish per week. For this. 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. 1. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. And. eat lean cuts of meat. They can help to unclog your heart's arteries from cholesterol. try other flavor additions to your dishes. 2. Instead of using a lot of salt. For example. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Garlic is a great antioxidant for your heart too. the more antioxidants are in it. they help to remove toxins from your body which means a reduction in risks of cancer. you are in a hurry and who has time to chop up vegetables? Well. richer and brighter the color is. In addition. Consume more fish. 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. replacing the vegetable oil in your diet with olive oil. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. Antioxidants can help to transform your health. there are reasons why an investment in a bit more time here can literally save your life. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. Or take a supplement of fish oil. The darker. in moderation can improve your health. Yes. .Heart Health Improving your heart's health is essential. there are various foods that can help you to improve your hearts health.
The trick you should follow. 6. Start looking for leaner cuts of meat. No boxed dinners. Try to look for ways to improve your current recipes through replacing butters. cholesterol. 4. Remember. No food in one sitting should be a larger quantity than the size of your palm. and sugars in the foods that you eat. Reduce portion sizes. Eat more fish. Replace white bread with whole grain bread. then. Add one new recipe to your diet each week. To help you to not feel hungry. 5. we'll make it simpler for you. Reduce the amount of fat. One good switch is with ground meats. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Replace white rice and pasta with whole grain. but replace at least part of it with ground turkey or pork. Don't reach for beef. . no frozen entrees. or products that are placed in foods to keep them fresh and looking good. Eat more fruits and vegetables. 3. You won't notice the taste difference. meats that are high in saturated fat are clogging your heart. 2. Look at your grains. unhealthy foods with foods that are better for you.Many foods that are pre-made contain high amounts of preservatives. Meats. salts. Some of these preservatives can clog up your heart. The produce section is your friend filled with riches. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. It adds weight to your body and it causes all types of health risks later in life. Look at labels. eat a bit slower. Remove soda from your diet. Visit the website of the American Heart Association to get heart healthy recipes. 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. milks. Learn to read labels so that they tell you what's in the foods you eat. is to visit your grocery store and walk around the outside aisles only as much as possible. can lead to increased health risks for cancer and they put the pounds on. This single movement alone will improve your health considerably. butter or creams. chicken and pork over beef. Avoid the aisles and you'll improve your health overall. eggs and other fresh products usually line the walls of the building.
If you're not eating enough carbohydrates. while making changes at first is a challenge. Carbs Carbohydrates are the body's main source of glucose. But food is very important in a body building program. While you may love food. When your muscles are filled with glycogen. you'll need a lot of different nutrients. but that requires the breakdown of body protein from muscle. they both look and feel full. Food is a requirement to living and a healthy diet is an essential part of living a long life.If you need to lose weight. Glycogen is the principal form of energy that is stored in muscles. Glucose also provides energy for your brain and making blood in your body. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. the foods you eat can make a huge difference in the effectiveness of your program. Dropping just a small amount of weight means that you need to eat less and do more physically. Don't make sacrifices here for speed. One of the most important would be carbohydrates. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Remember. To have enough energy to perform your workout. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Food supplies us with calories. Glucose is a simple carb that is stored in your muscles and liver as glycogen. then you need to consider a calorie reduction. Calories are tiny bits of energy that your body uses to perform work. your body will start breaking down muscle tissue for glucose. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Glucose can be made from protein. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Many people don't pay enough attention to the types of food they eat. convenience or habit. you will get into the habit and will eventually love the differences you have made. .
oatmeal. Divide your carb meals into six servings throughout the day. Along with carbs. however. Beans and oatmeal are two excellent sources of fiber. . the intake of simple carbs can stimulate fat storage. state. the amount of carbs that should be taken in by multiplying their body weight by three. and aiding in muscle glycogen formation and growth.typical simple carbs . That number will be the amount of grams that should be consumed daily.are digested quickly and easily. Slow burning carbs promote consistent blood sugar levels which help to offset fatigue while promoting the release of insulin which is the body's principal anabolic hormone. you must consume enough fiber in your diet. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. and brown rice. and besides your postworkout meal.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Breakfast is definitely the most important meal of the day. After training. Eat about 25% of your daily carbs at this meal. Eat some simple carbs after your workout and eat more of them. Focus on unprocessed complex carbs like sweet potatoes. If you eat too many carbs in one sitting. If you have not been working out. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. sugar and refined foods such as white bread and white rice . or muscle building. it is also the best time to load up on carbs. Honey. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Blood sugar and muscle glycogen levels are low from your overnight fast. For men. Your body must replenish these levels before stimulating the fat storing machinery in the body. Women multiply their body weight by two to get their carb gram intake. The resulting insulin spike is a double edged sword. it can prevent muscle catabolism while promoting anabolism. For example. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. potatoes. A high carb intake at your post training meal will have less chance of being stored as fat. whole grain breads.
try varying the volume of intake. Protein intake exceeds output. Glucose molecules make up carbohydrates just like amino acids make up proteins. your body will store them as fat and increase weight gain instead of muscle mass. then 50% more (900g) for the next two days. and then increases insulin levels (ensuring no loss of muscle) on the final two days. so your body won't need as much. You usually see this in people who are starving. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Protein Another important nutrient every body builder needs is plenty of protein. If you are needing to lose some fat along with building your muscles. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). if you consume more than you lose. burned. Watch out. The total carb intake is the same. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. and replacing tissues. This is not good because the opposite is now happening. That is made possible because proteins are the basis for body structures. On the other hand. Obviously. For body builders. and protein is retained in tissue as new muscle is added. Amino acids are the building blocks of protein. this is something that you want. state. you will be in an anabolic. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. then the standard 600g for the next two days. injured. or have a fever. Eat 50% fewer carbs (300g) for two days. Your body is degrading muscle and other body proteins. For example. If you lose more nitrogen than you consume. or muscle building. If you eat carbs late in the day. repairing. your carb intake should decrease. if your protein output exceeds intake you would have a negative nitrogen balance. Protein is involved in growing.As your day wears on. This puts your body in what is called a catabolic state. nitrogen balance is an important concept to keep in mind when talking about proteins. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. your body will break down muscle tissue to get it. you will want to rotate your carb intake. . Your energy requirements will also decrease at this time.
That way. To compensate. would need to eat 200 grams of protein every day to put the body in an anabolic state. 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. therefore. steak. Because of the chemical composition of saturated fat. your body cannot break it down very well. Many diets have you cutting back on fat and carbohydrate intake. If you are dieting while body building. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Be aware of the amount of protein you are eating and make them work for you instead of against you. The key to fat intake is to stay away from bad fats and only eat the good fat.build muscle. you'll need the amino acids in protein to work in your body. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. fish. concentrate on the complete sources of protein like meat. Fat combines with glucose for energy in order to spare the breakdown of protein. When calculating the amount of protein you are eating. you need to focus on the complete sources rather than those that are incomplete. Saturated fat is bad. cooked 5 oz. you'll still need some fats in your diet. your body won't grow when it is in a catabolic state. The general rule is to consume daily the same amount of grams in protein as your body weight. Fats are the main source of energy in the body. While there are proteins in other foods. even when you are building the perfect body. milk 2 T. catabolic means muscle loss. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. These are the fats that contribute to heart disease and high cholesterol. cooked broccoli 1 c. Ultimately. Fats Yes. protein can do what it is supposed to do . In body building contexts. but if you want to get ripped with your body building program. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. . Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. and eggs. A 200 pound body builder.An anabolic state is when your body has a positive nitrogen balance. your protein intake should increase to 1 1/2 times your bodyweight. you'll need to eat more protein to counteract this effect.
. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. and improve brain function. They play an important role in protecting the body's vital organs. So basically. maintain healthy hair and skin as well as providing a sense of fullness after meals. They are also more readily stored as body fat. fat. whole milk dairy products like milk and cheese. Elevated levels of LDL can clog arteries and cause heart disease. You should truly strive to eliminate all trans fats from your diet. Trans fats cause an over activity in the immune system and are linked to stroke. They can reduce inflammation. as well as egg yolks. Omega 3 Fatty Acids can actually help combat conditions such as depression. Unsaturated fats are in liquid form as in oils. Because they reduce inflammation in the body. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Trans fats should also be avoided. heart disease. Unsaturated fats are easier for your body to break down. so they should be limited.Saturated fats are commonly found in animal products such as meat. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. well. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Fats keep the body insulated. saturated fats are hard and solid. Fats are actually an important part of any diet. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. fatigue. help prevent cancer growth. These fats are most often found in fish and can have some significant health advantages. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. joint pain. seafood. At room temperature. These fats are found naturally in foods like nuts and avocados. and even Type 2 diabetes. This type of fat is often used in commercially processed food because they are preserved longer. 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 diabetes.
Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. That includes alcohol as well. hydrated and even over hydrated muscles allows for a much higher anabolic environment. About a 1/2 cup is a good amount. Not only will having a hangover lower your workout intensity. . Alcohol consumption also hurts muscle growth. Not only that. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. • Use olive oil in salad dressings and when cooking • When baking. Because your cells aren't holding as much water. magnesium. relaxation and growth including calcium. Alcohol contains nothing but empty calories. In fact. but drinking actually lowers protein synthesis by twenty percent. it slows down your metabolism hindering your body's ability to process foods. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Having higher levels of testosterone can help with your workouts by making you more aggressive. so when those levels are down. Many people like a drink or two or even three to help them unwind and relax. you will want to pay close attention to the foods you are feeding your body. 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. instead of topping with chocolate or candies. There are several reasons why it does this. it dehydrates your muscle cells. It has no nutritional value but it does contain high caloric content. alcohol can have a detrimental effect on your progress. As many know. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. phosphorus. iron and potassium. But when you are a body builder. it becomes much harder to build muscle. you must be careful not to overdo on the fats. you will not be as intense in your lifting and weight training. consider using nuts and seeds instead • Try making sandwiches with avocado and tuna instead of higher fat lunchmeats • Eat fish at least three times a week to increase your Omega 3 intake • Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes When you start on a body building program. For one.
and ketones.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. water can help them work. Many vitamins are water soluble. This water is stored in extra cellular spaces. but for body builders. • No regular soda! Diet is better for you anyway and doesn't contain sugar . coffee. but if your diet stinks. drinking water can actually help you shed excess water weight. it can be especially important. the body. Supplements like creatine work in part because it pulls water in muscle cells. then you need even more water to help your kidneys do their work. When water is in short supply. In other words. you won't be doing yourself any good. some of the load is transferred to the liver. Without enough water. as it helps remove excess nitrogen. urea (a toxic substance). it burns less fat. Water is part of every single metabolic process that the body undertakes. For this to work properly. You can workout with the intensity of a professional. Use artificial sweeteners instead. thinking there's a shortage. your skin starts looking soft and puffy. so you're not getting the hydration you need. If you're eating big to gain weight. The caffeine can increase fluid loss. the kidneys can't function properly. Water is especially important when following a "high protein" diet. water can actually reduce feelings of hunger. and you should. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Soda. The liver metabolizes stored fat for energy. Contrary to popular belief. Plus. if you're training hard. If you're going to be using supplements in your body building program. you need plenty of water. When this happens. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. In addition. Water flushes out toxins and other metabolic waste products from the body. If the liver is doing some of the kidneys' work. then you need a basic mega-vitamin. For body builders. and water unlocks the power of those vitamins. you'll need much more. begins hoarding it. and tea don't count either. Water is good for you anyway. creating an anabolic environment needed for muscle growth. A good diet is essential to an effective body building program. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts.
• 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
egg. Can diced tomatoes w/ basil. or put toothpicks through them. cover and cook on low for 45 minutes. In a separate bowl. slice in half and flattened Combine the onion. Tie the chicken breasts together with butchers twine. Arrange fish and zucchini in a single layer in a large pan. low fat ricotta cheese Salt & pepper to taste 4 boneless. Top on whole wheat pasta or brown rice if desired. Add browned chicken. Bake at 350 degrees for 30-35 minutes. Serve plain or over brown rice. low-calorie Dijon mustard 1 clove garlic. Pour the spaghetti sauce in. Add the chopped onion and mushrooms. spread with mustard/garlic mixture. . Cover and cook over medium heat for 10-20 minutes. Fish filets One 14 oz. Uncover and cook an additional 15 minutes. Serve over your favorite type of noodle. Drizzle with lemon juice. and cheese mixture in a bowl. drained capers Paprika to taste Rinse fish and pat dry. thawed and dried 1 egg lightly beaten 8 oz. 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. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Serve. Sprinkle with paprika and capers. or until the fish easily flakes with a fork. Pan Broiled Fish 1 lb. Serve. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. spinach. Optional: Garnish with lemon slices. Cover with tomatoes and liquid. minced or pressed 2 tbsp. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Put the all spice. stirring occasionally. garlic & oregano Arrange fish filets in a single layer in skillet. Put a dollop of the mixture into each chicken breast. frozen spinach. Turn fish over. salt and pepper in. Ground Turkey Breast Sauce 1 lb. Broil on top rack for 5 minutes.15 minutes. stir together mustard and garlic.
and tuna. Add barbeque sauce and stir together until well-coated. low fat mayonnaise 1 tbsp. Eat plain or on a bed of pasta. Add mayo. Mix well and spread over bread. Cook to desired texture. Add tuna and sprinkle with seasoning. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. 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. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Fiery Chicken Deluxe . or over some brown rice. Cook tuna to desired doneness. Chicken. You can eat this on some whole-wheat bread. Add cheese if you like and let it melt after turning the burner off. Add tuna with an amount of Worcestershire Sauce that you like. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. 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. black pepper. combine all ingredients and stir until well-mixed. Chop egg whites and add to medium bowl. barbeque sauce In large bowl or Tupperware. and chicken. Microwave for approximately 1 minute when ready to serve.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. or just use more egg whites. beans.1 cup cooked brown rice 1/4 can red beans 2 tbsp. combine rice. Rice & Beans Cooked Shredded Chicken Breast 1/2 . plain. mustard. This is also good cold. Top with lettuce or spinach leaves and second slice of bread.
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. Fresh bay scallops. Heat wine in a medium skillet over medium heat. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. cayenne pepper. Let it marinate for 25 minutes. Snap off tough ends of asparagus and remove scales with vegetable peeler. or bake them for 25 minutes at 375 degrees.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. Makes 2-3 servings Garlic Roasted Vegetables . depending on how thick you would like your roll to be. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Once the roll is ready. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. then let it sit in the refrigerator for 3 . Pre-heat. minced 1 tsp. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. salt with chicken in a container and really roll the chicken breast around in the mix. You can grill rolls than for seven minutes on the electric grill at 375 degrees. rinsed and patted dry. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. Give the asparagus a quick wash. Cut chicken into two to four thin slices. Put chicken slices in the container. the juicier it will be) This works best with a Foreman-style grill. and put the green beans in for 2 . Add garlic and sauté 1 minute. Dried parsley Juice of 1/2 lemon 1 lb.10 hours (the longer. Place one asparagus stick on the top and start rolling it.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Add parsley and lemon juice. Place one slice of turkey bacon on each slice of chicken breast. mustard and honey. add the salt and pepper. Cover and cook 1 minute.
each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. and yogurt. or 3 tbsp. Place a piece of fish on each square of foil. chicken and fish. zucchini. peeled and quartered 6 parsnips. Makes two servings Fish in Foil 1/2 lb. Workout Energy Salad . herbs. julienne 1 cup dry white wine 1 tsp. Combine with sunflower seeds. peeled and quartered 6 shallots. cut in two pieces 1 tomato. chopped 1 tbsp. and pepper. Combine all the vegetables in roasting pan. On the Grill: Turn barbeque to medium. dried fruit bits 1/8 cup celery. chopped 1 green onion. Serve immediately. fruit bits. drizzle with oil and stir to coat. fresh. and place in mixing bowl. sunflower seeds 2 tbsp. olive oil In the Oven: Preheat oven to 400 F. peeled and halved 2 medium onions. halibut. Sprinkle each with wine. broken into cloves and peeled 1 tbsp. dried rosemary. green onion. Salt and pepper to taste. celery. or 3 tbsp. Fold foil edges together. Drink. Spread a little chicken mixture on lettuce leaf and roll up tightly. and carrot. julienne 1 carrot. square pieces of foil. peeled and cut into 6-8 wedges 1 large garlic bulb. skinless chicken. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. Chicken Salad Roll-ups 1 lb. fresh 4 tbsp. sealing with a pleat.6 carrots. chopped 4 small zucchini. boneless. Repeat until mixture is used up. 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. Roast for about 30 minutes or until tender. Top each piece of fish with tomato. cooked 2 tbsp. dried thyme. Roast for about 1 hour 20 minutes or until tender. Cut two 12 in. Bake for 15 minutes. drizzle with olive oil and stir to coat. Salt and pepper to taste. or wrap roll-ups in plastic wrap for later use. Combine all the vegetables into a tinfoil bag. Great with meat.
mustard. combine the vinegar. The spin-off is less likelihood of developing heart disease. and onion. Aerobic fitness is related to an individual's body fat.it's time to make the fitness connection In many cases fitness begins with weight reduction. You don't necessarily have to be dieting. Nutrition is very important when you are trying to build up muscle mass. Weight control . Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. combine lettuce. cut in strips 1 cup broccoli. sliced 1 green onion. lemon juice. spinach. sprouts. tomato. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. and sunflower seeds. broccoli.1 cup lettuce. torn into bite-sized pieces 1/3 cucumber. avocado. cooked and chopped 1 cup green beans. In a screw-top jar. sliced Fresh parsley In large salad bowl. and pepper. Arrange salad on a bed of lettuce leaves. basil In a medium-sized salad bowl. parsley. and diabetes. sliced 1/2 cup mushrooms. In a screw-top jar. and pour over salad. mushrooms. yogurt. green beans. mix olive oil with lemon juice and herbs. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. torn into bite-sized pieces 1/3 cup spinach. peeled and sliced 1/3 tomato. combine steak. The higher the fat. mushrooms. cooked and cut 1 stalk celery. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. 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. 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. carrots. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Muscle Density Broccoli Salad 1/2 pound cooked steak. and shake until thoroughly mixed for the salad dressing. cucumber. celery. Shake vigorously. . high blood pressure.
Compare the benefits of a sound nutrition with the consequences of crash diets. (1) A healthy appearance.. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (3) A sense of accomplishment. (3) Develop a strategy (diet. (1) Make a decision to lose weight and shape up. headaches. unhealthy. (4) Carry out the strategy. lifestyle changes. and so on). 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. b. You can even lose weight while improving performance.. Enjoy the payoffs:. Stay away from food fads they are usually boring. (4) A feeling of pride. dehydration. 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 . (2) Get motivated. 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. Making nutrition work Improving your nutrition will increase your mileage in many ways. Invest in yourself. and too strict and will lead only to temporary weight loss.a. exercise routine.
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)
fish. The urge to eat the whole thing becomes too great.5 liter = 17 ounces . (3) Remove skin from chicken or turkey. sauces. . (1) Use skim or lowfat milk in recipes when making puddings. you can include a favorite high calorie food item as a special occasional treat. Braise in covered pan on stove top or pan broil in a nonstick pan. broil. For them trying to eat just a cookie. or sparerib is too tempting. however. have a particular food obsession that must be recognized. and baked products. or simmer meat. poultry or fish without adding fat. (2) Substitute plain. You have to make and follow your own rules according to your ability to control what you eat. The meat.7 liter = 24 ounces . Good cookin' for good lookin . poultry. bake. The milk and cheese group. But if you plan your diet. (1) TRIM fat from meat. Avoidance is one means of control.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . b.a memo to the cook for cutting calories during food preparation a. and dry beans group. and add spices to enhance flavors. piece of candy. and diet according to your plan.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. soups. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. Many people. (2) Roast. Cook meats on rack so that fat can drain off.
butter. The vegetable and fruit group. However. (5) Have boiled. or lemon juice for your salad. c. Dining tips a. avoid those prepared in cream . Starchy foods are not fattening when consumed in moderate quantities. broil. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. butter. steamed. With a spoon or knife. boil. b. (2) Avoid recipes for baked products that require large amounts of fat and sugar. Request diet salad dressing. The bread and cereal group. (2) Go easy on sauces. d. If the meat has been fried (southern style chicken. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. schnitzel). or baked rather than fried potatoes. d. (3) Try lemon juice or vinegar on salads. and deep-fried food. (1) Steam. and margarine. vinegar. Remove all the visible fat from the meat. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. (1) Use less fat and sugar than called for in recipes. Substitute lower calorie ingredients. most restaurants have them. or bake vegetables. (3) Check ingredient labels for fat and sugar content. sauces. or sour cream. Check nutrition information label for total calories in each portion. remove the coating and eat only the meat. skim or peel fat off and discard. Cut way back on regular salad dressings. c. Some fruits may be broiled or heated with spices added for flavor. Avoid gravies. Season with herbs and spices.(4) Chill meat broth until fat turns light and solid on top.
Alcohol calories American beer. . jelly. Try a slice of lemon or lime in a glass of ice water. . a few crackers or pretzels. jam. e. European beer. ice cream. 1/2 liter Cocktails. If you MUST have a snack. b.sauces or deep-fried. cookies. have fresh fruits. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. Keep a food diary and monitor your own intake. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day.25 litre (8 oz. (8) Plan snacks. 11/2 oz. g. if you must. Plan your food intake and abide by your plan.) Sweet wine.25 liter (8 oz. baked potatoes with a small amount of sour cream or margarine is a good choice. . Follow these tips to lose weight and body fat. and mineral water add no calories to your diet. (3) Take smaller portions (4) Consume less sugar. pies. Lowfat milk is also a nutritious choice. gelatin. and other sweets. 12 oz. f. For example. or delicious low-calorie raw vegetables. candy. jigger Dry wine. (1/2 cup) Hard liquor. Always check your intake for balanced nutrition and total calories. macaroni. (1) Eat S-L-O-W-L-Y (2) Consume less fat. c. Also. honey. regular soda. Low-calorie beverages. sugar. rice. Avoid rich desserts. pastry.) Food Calories 160 250 165 110 200 300 Educate your appetite a. 4. Carry individually packaged sugar substitutes to sweeten beverages. or spaghetti are good potato substitutes. unsweetened sodas. noodles. black coffee.6 oz. USE SPARINGLY. cakes.
Each teaspoon supplies an additional 20 calories.) 840 Coke. 160 French fries. or sugared beverage. 1/2 liter 250 Creamy salad dressing. Lower in fat.d. 1 ounce package 180 Chocolate candy. Lower in sugar. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 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. Weight control . (Each teaspoon supplies an additional 45 calories). 12 ozs. 1/4 cup 340 Salted nuts: Peanuts. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese.especially in snack foods. soda. 1 cup 223 Beer (European). b. 1 ounce 150 Grapefruit or orange juice. 2 scoops 200 Potato or corn chips.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 2 tbs 170 Cashews. 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. creamed. Become aware of how many calories you're consuming. 25 nuts 252 Mixed.
Dieting is up to you if you are willing to try. or Gosh. Try not to be food centered. . or I can still workout OK. Get motivated. I haven't weighed 180 pounds since I was 15 years old. c. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Forget those old excuses: But I've got a large frame you know. or Everyone in my family is big it's hereditary. loneliness. 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.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. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. You may be a good athlete now. big bones. but you want to strive to be the best. anger. 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. so why lose weight? b. or discouragement. Don't be angry that you have to lose weight. cream cheese 106 1 oz. think of it as something you have chosen to do. Occupy your time with other activities not related to food.3 oz. This is important if you plan on being successful at losing weight. If you're serious about losing weight. beef bologna 237 Lean ham 103 1 oz. Make up your mind to control food instead of letting food control you. it will be easy to give up these typical excuses.
in preparation. Make meals as pleasant as possible even if you are cutting down on what you eat. Cereals. You should consume at least 6-11 servings daily from the base of the pyramid. and different whole grain foods differ in nutrient content. g. so choose a variety of whole and enriched grains. Choose the recommended number of daily servings from each of the five major food groups. Different foods contain different nutrients and other healthful substances. pause halfway through meals and don't stuff yourself. and oats) should form the foundation of a nutritious diet. Don't cheat. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Don't let this be wasted effort. and other substances that are important for good health. unless fat is added in processing. Your body is adjusting to your new eating habits and changes are taking place. . Breads. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Eating plenty of whole grains. rice. remember. slow down. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. or at the table. and Pasta Group: Foods made from grains (wheat. No single food can supply all the nutrients in the amounts you need.d. overeating hurts no one but yourself. Construct new habit patterns. Stick with it! f. h. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Grain products are low in fat. e. minerals. carbohydrates (starch and dietary fiber). Remember all the work it took to get you to your desired weight. i. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. You are always responsible for what you are eating. Make your meals last longer. To make sure you get all the nutrients and other substances you need for health. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. They provide vitamins. For best results. Rice. enjoy flavors.
Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. and dried fruit. The lighter colored vegetables. whole wheat). make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. Two to four servings of fruits are recommended each day. To ensure that you get essential vitamins and minerals. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. cantaloupe. Fruit Group: The fruit group. corn and oat bran). collards. vitamins. you should strive for 3-5 servings per day from this group. or wok only until tender crisp. Vegetables are nature's vitamins. whole grain breads and rice. and celery are mostly fiber and water with very little calories. tomatoes. Breakfast is a good opportunity to eat some fruit. To maximize the vitamin and mineral content of your vegetables. steamer. Cook in a microwave. and stoned wheat and whole grain crackers. bananas. don't overcook. The darker the vegetable. carrots. spinach. rye. cereal. The best choices from this food group are bran cereals. also provides fiber. orange. A 1/2 cup of fruit is about the same size as a tennis ball. the more likely it is to have large amounts of vitamins and minerals. Juice that you can see through . A serving size of raw or cooked vegetables is only 1/2 cup. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. low fat bagels (pumpernickel. whole grain muffins (bran. or minerals. A 3/4 cup of vegetable juice also constitutes a serving from this group. One cup of leafy raw vegetables is also a serving size. Broccoli. canned. A 1/2 cup of cooked rice. If you choose fruit juice. green peppers. such as cucumbers. or winter squash are the best choices. A 1/2 cup of vegetables is about the size of a tennis ball. Brussels sprouts. Choose dark green. or pasta is about the same size as your fist. cauliflower. and most people eat more. and yellow vegetables. kiwi. strawberries. which is much smaller than the regular salad served with a restaurant dinner. A 3/4 cup of fruit juice equals one serving. or a 1/2 cup of chopped. iceberg lettuce. in addition to providing vitamins and minerals. oat bran. Other good choices are citrus fruits. or cooked fruit.Consuming the recommended daily intake is not difficult if you understand serving sizes.
no vitamins. and beans. Two to three servings from this group are required each day. or 2 ounces of processed cheese (American) is considered a serving size. Like the milk group. Quick and easy choices include canned tuna. fiber. and yogurt. vitamins. and minerals. 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. The recommended number of servings per day for this group is 2-3. vitamins. The serving sizes typically consumed greatly exceed the nutritional requirement. which can't be made by the body. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. 1 ounce of cheese is about the size of four dice. Top choices are 1% or skim milk. a 2 1/2 ounce soyburger. they are referred to as empty calories. can also contain a large amount of fat. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). and Cheese Group: These dairy products are a great source of protein. chicken. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. it does not mean that you should never eat these items. or 1/3 cup of nuts. A better food preparation choice is baking. lentil soup. water. and yogurt. or protein. low-fat cheese. Foods from this group are still an important part of a performance diet. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. The milk group. Most fats and sugars are nutrient poor. This means that they provide nothing to the body except calories. A serving size of cooked fish. sour cream. a 1/2 cup of cooked dry beans. Dry Beans. so you may not get your daily requirement for the essential nutrients. however. peanut butter. Many no-fat or low-fat dairy products are available. . poultry. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). Poultry. 1 egg. including cheese. Fish. Eggs. For this reason. However. 2 tablespoons of peanut butter. One cup of milk or yogurt. For example. Most people are at one extreme or the other by consuming too much or not enough from this group. and is easily attainable. minerals. Yogurt. Oils. Sweets add taste and flavor. grape. Meat. Milk. or grilling. Fats. and minerals (fortified by law) especially calcium and riboflavin. this group can contain large amounts of fat as well. milk. however. or prune juice). roasting. frying food in fat (cooking oil) once in a while is all right. a 1/2 cup of natural cheese (Cheddar or Swiss). or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. peach nectar.(apple.
and they help absorb the fat-soluble vitamins A. 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. Food processing tends to remove vitamins. which is measured in calories. or lean meat. minerals. You need some fat in the food you eat. and carotenoids. turkey from the meat and beans group. but most people still eat too much saturated fat. a sandwich may provide bread from the grains group. When eating out. berry jams. Try fruits. especially saturated fats. Sometimes extra sugars are added to low-fat muffins or desserts. molasses. and fiber and add undesirable or questionable additives. Also. In contrast. For example. but choose sensibly. Fats supply energy and essential fatty acids. Eating lots of fat of any type can provide excess calories. or a cup of low-fat milk or yogurt for a snack. increase the risk for coronary heart disease by raising the blood cholesterol. A baked potato is a better choice than mashed potatoes. An apple is a better choice than applesauce. low fat doesn't always mean low calorie. whole grain foods. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. These foods include high-fat dairy products (like cheese. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. Your pattern of eating is also important. E. Choose natural or less processed foods whenever possible.Top choices from this group include olive oil. Choose them wisely. for example. so they can make it difficult for you to avoid excess calories. cream. choose small portions of foods. poultry. and sodium. and they may be just as high in calories. and proteins in food supply energy. and . vegetables. notice that many of the meals and snacks you eat contain items from several food groups. fats. High-fat foods contain more calories than the same amount of other foods. D. If you choose fish. However. walnuts. or a favorite dessert. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. and K. which is a better choice than apple pie. which is a better choice than potato chips. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. which is a better choice than apple juice. butter. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. fiber. Snacks and meals eaten away from home provide a large part of daily calories for many people. CHOOSE SENSIBLY The carbohydrates. ask that it be grilled rather than fried. and cheese from the milk group. Some kinds of fat. whole milk.
palm oil. such as many hard margarines and shortenings. Trim fat from meat and take skin off poultry. bologna. 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 . canola. avocados. Poultry. such as salmon. sunflower. Unsaturated oils include both monounsaturated fats and polyunsaturated fats.regular ice cream). shellfish. Unsaturated fats occur in vegetable oils. . and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Shellfish. corn oil. lean poultry. or lentils often. Eggs. Keep your intake of these foods low. most nuts. peas. olives. and Nuts . lard. egg yolks. decrease the amount of fat you use in cooking and at the table.Limit your intake of high-fat processed meats such as bacon. other lean meats. . contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. and mackerel. tuna. Beans. Fish. taking care to avoid excess calories. and other cold cuts. and coconut oil. Choose dry beans. salami. These foods include liver and other organ meats. and fatty fish like salmon. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. fatty fresh and processed meats. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Olive. Try the lower fat varieties (check the Nutrition Facts Label). sausages. or nuts daily.Choose 2 to 3 servings of fish. These foods include those high in partially hydrogenated vegetable oils. Meat. Use moderate amounts of food high in unsaturated fats. Vegetable oils such as soybean oil. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. beans. and peanut oils are some of the oils high in monounsaturated fats. Some fish. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. shortening).If you need fewer calories. and dairy fats. the skin and fat of poultry. .Choose vegetable oils rather than solid fats (meat and dairy fats.
Foods containing added sugars provide calories.. not the naturally occurring sugars in foods like fruit or milk. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. and cheese. . marbled steaks. During digestion all carbohydrates except fiber break down into sugars. .Limit your intake of liver and other organ meats. and grains.Limit your intake of foods with creamy sauces. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. and add little or no butter to your food.Use egg yolks and whole eggs in moderation. Limit ground meat and fatty processed meats. Examples of these foods include milk.Choose fruits as desserts most often. . cereals. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. some vegetables. Choose foods lower in saturated fat and cholesterol. breads. In the United States. Dairy Products . Try switching from whole to fat-free or low-fat milk. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Foods at Restaurants or Other Eating Establishments . but may have few vitamins and minerals. fat-free or low-fat yogurt. the number one source of added sugars is nondiet soft drinks (soda or pop). .Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Prepared Foods . This decreases the saturated fat and calories but keeps all other nutrients the same. fruits. and low-fat cheese most often. Sugars are carbohydrates and a source of energy (calories).Choose fish or lean meats as suggested above.Choose fat-free or low-fat milk. Sugars and starches occur naturally in many foods that also supply other nutrients. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.
There is no way to tell who might develop high blood pressure from eating too much salt. like soft drinks. 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. cakes and cookies. Some recipes include table salt or a salty broth or sauce. However. Eating less salt may decrease the loss of calcium from bone. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Some people add salt or a salty seasoning to their food at the table. Some foods with added sugars. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. is of concern. like chocolate milk. You will face no nutritional deficiencies. Choose and prepare foods with less salt. Only small amounts of salt occur naturally in foods. presweetened cereals. You may be able to reduce your chances of developing high blood pressure by consuming less salt. also are high in vitamins and minerals. and sweetened canned fruits. the firmest link between salt intake and health relates to blood pressure. The reasons for switching to a vegetarian lifestyle are many. consuming less salt or sodium is not harmful and can be recommended for the healthy. Intake of a lot of foods high in added sugars. normal person.Sweets and candies. and some cooking styles call for adding a very salty seasoning such as soy sauce. Salt (sodium chloride) is the main source of sodium in foods. 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. High salt intake also increases the amount of calcium excreted in the urine. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. . but when you do decide to switch to a meatless diet. you need to go into it with as much information as you can. At present. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. Not all foods with added salt taste salty. Salt is found mainly in processed and prepared foods. and fruit drinks and fruitades are also major sources of added sugars. Never stop learning about your diet and what you put into your body.
These drugs are consumed when animal foods are consumed. . grains and nuts. particularly saturated fats. are well documented. You might be surprised to know that there are many different types of vegetarians. • Fruitarian. Being healthier on a vegetarian diet means spending less on health care. I have included this section for your personal choice. The dangers herein. A type of vegan diet where very few processed or cooked foods are eaten. Not all levels are vegetarian. Plants do not contain cholesterol. with or without free-range eggs. growth hormones and other veterinary drugs that are given to livestock animals. Vegetarians not eating anything containing dairy products or eggs are called vegans. nuts. poultry. eggs. including pesticides. • Vegan: Does not eat dairy products. A vegetarian does not eat any meat. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. • Macrobiotic: A diet followed for spiritual and philosophical reasons. milk and milk products. game. fish. Vegetarian foods tend to cost less than meat based items. in secondary consumption of antibiotics.000 different drugs. The list can go on and on. though each level gradually eliminates animal products. Vegetarians live on a diet of grains. or any other animal product. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). Being higher on the food chain. animal foods contain far higher concentrations of agricultural chemicals than plant foods. shellfish or crustacean. • Lacto-vegetarian: Eats dairy products but not eggs. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. including sterols.Animal foods are higher in fat than most plant foods. The diet progresses through ten levels. fish. poultry or any slaughterhouse by-product such as gelatin. etc. herbicides. Whatever your reason for wanting or not wanting to become a vegetarian. vegetables and fruit. becoming increasingly restrictive. or slaughter by-products such as animal fats. antibiotics. There are over 20. seeds. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. This is the most common type of vegetarian diet. Consists mainly of raw fruit. The highest levels eliminate fruit and vegetables. eventually reaching the level of a brown rice 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. Persons consuming fish but no meat are sometimes called pescetarians. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. but not fish. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. They were freaked out by the thought of consuming something that at one time could look them in the eye. . many years ago. because choosing to eat as a vegetarian is such a personal decision. Back then. Somewhere along the way. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. cows. though their exact meaning can differ. and pigs to provide food for their families. Many. people survived on what they could grow or kill. In fact. big business began changing the way food was not only distributed. That includes chicken. The meat was cleaned and cured without chemicals or preservatives. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. There really is no single vegetarian eating pattern as you can see from the definitions above. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Men would kill deer. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan.Other terms can be used in describing various vegetarian diets. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. the food was pure and unprocessed. The women would grow huge gardens that would provide the rest of the nutrition. but also how it was processed for human consumption. The term strict vegetarian may refer to a vegan diet.
people just accepted the fact that processed foods were a way of life. Once they are killed.Initially.especially red meat . They are also often injected with artificial hormones to increase meat production. Some of us still don't have much concern over our processed foods. Plus. even before the animals are sent to a slaughterhouse. but others have taken a different turn.for anyone! Many animals are also infected with diseases due to poor living conditions. and other diseases.the way animals are killed and the preservatives put into the meat . the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. This can't be healthy . their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.is often associated with higher risks of heart ailments. . They have decided that eating pure and natural foods instead of processed foods are the way to go. Then concern began to arise as to how safe these foods really were. surveys were taken. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Another good reason is that meat is expensive. It's true that the way we process meats can begin in a not so pleasant way. Mad cow disease is a very real illness that causes dire circumstances even death.are reason enough for some people to give up meat. Meat . Let's look at some common reasons people give for eating meatless meals. In fact. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. These two instances . It is a lot cheaper to buy vegetarian foods instead of meat. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. and results were published that indicated some of these processing procedures weren't as safe as originally thought. elevated blood pressure. Studies were conducted. 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.
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. This is simply not true. and their physical appearance is better. A vegetarian diet is healthy because it is typically low in saturated and total fat. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. Certain components of food help our bodies not only operate more efficiently. Medical studies have proven that a vegetarian diet is easier to digest. make less frequent visits to a doctor. Vegetarians are less susceptible to major diseases that afflict present-day society. As a result. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. and enjoy very productive lives. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. their bodies are more refined. Their immune system is stronger. Whatever the reason. most people choose a vegetarian diet for health reasons. fewer dental problems. Vegetarians have fewer physical complaints. calcium. they live longer. There are six food groups in the vegetarian diet. are healthier. 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. Protein. provide a wider range of nutrients. and imposes fewer burdens and impurities on the body. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. but keep us from getting sick. and thus smaller medical bills. They include: . and vitamins are all contained in our foods.
fat. • Soya products: tofu. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. etc. etc. etc.wheat (bread & pasta). walnuts. • Grains/cereals: wheat (in bread. . Protein is very important in the diet. pumpkin. Still. vitamins and minerals. linseeds. potassium and phosphorous). like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. • Vegetable oils and fats . maize (sweet corn). Nutrients are usually divided into five classes: carbohydrates. tempeh. • Pulses . fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. men need about 55g (more if very active). All these nutrients can be easily obtained by vegetarians from other sources. lentils.tofu. We also need fiber and water. proteins. textured vegetable protein. Carbohydrate. • Nuts & Seeds . cashews. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. pine kernels etc.almonds. Most foods contain a mixture of nutrients (there are a few exceptions. D. in addition to the above. it is worth remembering that everything you eat gives you a whole range of essential nutrients. soya milk. brazils. flour. rye. although they are needed in varying quantities. All are equally important to our well-being. lactating or very active). hazelnuts. beans. oats. oats. • Seeds: sesame. fats (including oil). pasta etc). lentils. Women need about 45g of protein a day (more if pregnant. sunflower. barley.kidney beans. • Dairy products or Soya products . sunflower seeds. maize. • Pulses: peas. soya protein etc. and the mineral iodine. chick peas.margarine or butter. walnuts. millet. Fish. peanuts. rice. rice. • Fruit & vegetables. baked beans. Potatoes are a useful cereal alternative. almonds. rye. supplies vitamins A. Evidence suggests that excess protein contributes to degenerative diseases.• Cereals/grains . and E. zinc. veggie burgers. sesame seeds. Meat supplies protein. some B vitamins and minerals (mostly iron. tempeh. barley.
quiche. oats. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. We mix protein foods all the time. Carbohydrates are the body's main source of energy. Even those foods not considered high in protein are adding some amino acids to this pool.• Dairy products: milk. pasta. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. millet. such as potatoes and parsnips. macaroni cheese. rye) and some root vegetables. Most of our carbohydrates are provided by plant food. It is now known that the body has a pool of amino acids so that if one meal is deficient. e. Adding dairy products or eggs also adds the missing amino acids. or rice and peas. Because of this. There are three main types: simple sugars. Contrary to previous . complex carbohydrates or starches and dietary fiber. they have to be provided in the diet and so they are called essential amino acids. yoghurt (butter and cream are very poor sources of protein).g. we don't have to worry about complementing amino acids all the time. milk and ordinary table sugar. We can make many of them in our bodies by converting other amino acids. cheese. porridge. Refined sources of sugar are best avoided as they provide energy without any associated fiber. • Free range eggs. but eight cannot be made. It is a normal part of the human way of eating. whether we are meat-eaters or vegetarians. The sugars or simple carbohydrates can be found in fruit. it can be made up from the body's own stores. The unrefined carbohydrates. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. Complex carbohydrates are found in cereals/grains (bread. rice. but when we mix plant foods together. vitamins or minerals and they are also the main cause of dental decay. Single plant foods do not contain all the essential amino acids we need in the right proportions. This is not as alarming as it sounds. barley. as long as our diet is generally varied and well-balanced. buckwheat. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. muesli. There are 20 different ones in all. Amino acids are the units from which proteins are made. any deficiency in one is cancelled out by any excess in the other. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. A few examples are beans on toast.
A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. B2 (riboflavin). called fatty acids. B12 (cyanocobalmin). A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. or in sufficient quantities. In fact starchy foods are very filling relative to the number of calories that they contain. This is no problem as they are widely found in plant foods. folate. are best used for frying as the poly-unsaturated fats. such as olive oil or peanut oil. pulses and green vegetables. like sunflower or safflower oil are unstable at high temperatures. .belief a slimming diet should not be low in carbohydrates. Mono-unsaturated fats. as it is now termed. B3 (niacin). The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. but a little is necessary to keep our tissues in good repair. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). orange or yellow vegetables like carrots and tomatoes. pantothenic acid and biotin. B6 (pyridoxine). linoleic and linolenic acids. • B Vitamins: This group of vitamins includes B1 (thiamin). are termed essential as they must be provided in the diet. with the exception of palm oil and coconut oil. refers to the indigestible part of a carbohydrate food. Dietary fiber or non-starch polysaccharide (NSP). for the manufacture of hormones and to act as a carrier for some vitamins. Like proteins. Fiber can be found in unrefined or wholegrain cereals. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. fruit (fresh and dried) and vegetables. Two of these fatty acids. fats are made of smaller units. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). leafy green vegetables and fruits like apricots and peaches. nuts & seeds. It is added to most margarines. Too much fat is bad for us. The one thing they have in common is that only small quantities are needed in the diet. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats.
Vitamin B12 is added to yeast extracts. cereals and bacterial synthesis in the intestine. The very young. Found in leafy green vegetables. bread. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. eggs. whole meal bread. soya milks. molasses. nuts and seeds (especially sesame seeds). Vegetable sources of iron are not as easily absorbed as animal sources. lentils and pulses. tap water in hard water areas. cheese. These sources are usually adequate for healthy adults. Vitamin D helps calcium to be absorbed.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. • Vitamin K: Fresh vegetables. dried fruits (especially apricots and figs). leafy green vegetables. but a good intake of vitamin C will enhance absorption. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. • Iron: Needed for red blood cells. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. wholegrain cereals. dried fruits. • Vitamin C: Fresh fruit. salad vegetables. veggie burgers and some breakfast cereals. Found in dairy produce. Minerals perform a variety of jobs in the body. It is also added to most margarine and is present in milk. • Vitamin E: Vegetable oil. eggs. cheese and butter. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. . all leafy green vegetables and potatoes.
CALCIUM Calcium is the most abundant mineral in the human body. muscle contraction and nerve impulse transmission. The skeleton of a young adult male contains about 1. cheese. about 99% is in the bones and teeth where it plays a structural role. but the quantity depends on how rich the soil is in iodine. This is important in nerve impulse transmission and muscle contraction. Sea vegetables are a good source of iodine for vegans. increasing re-absorption of calcium by bones. Calcium is also needed for blood clotting. Dairy products also have plenty of iodine. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This causes bones to be brittle and liable to fracture. Found in green vegetables. Of the body's total calcium. sesame and pumpkin seeds. This usually occurs after 35- . This is finely controlled by hormones. This may be related to repeated pregnancy with lengthy breast feeding. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. In adults. • Iodine: Present in vegetables.2 kg of calcium. calcium deficiency may lead to osteomalacia (softening of bones). Calcium can bind to a wide range of proteins altering their biological activity. Bone loss occurs with age in all individuals. Metabolites of Vitamin D are important in this.• Zinc: Plays a major role in many enzyme reactions and the immune system. Osteoporosis can be due to calcium deficiency. This involves loss of calcium from the bones and reduced bone density. The main function of calcium is structural. Calcium also plays a role in cell biology. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. lentils and wholegrain cereals. activating clotting factors. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children.
a component of dietary fiber. found in bran. In infants and children calcium is retained for new bone growth. Calcium loss is reduced if dietary calcium is low. Most flour is fortified with calcium carbonate so cereals can also be a good source. tofu. Dairy products. Calcium loss is roughly equal to dietary calcium in adults. Excess calcium in the blood can cause nausea. A number of substances can inhibit the absorption of calcium. Phytic acid. The risk of osteoporosis may be altered by factors other than diet. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. and dried fruit are all good sources of calcium for vegetarians. This is called tetany. However. . Calcium is lost in the feces. diets habitually high in these acids are not thought to have a major effect on calcium absorption. A low level of calcium in the blood and tissues can cause hypocalcaemia. This is thought to be due to animal protein increasing calcium loss from bones. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Calcium is present in a wide range of foods. Reduced intake leads to increased efficiency of absorption. urine and sweat. smoking and alcohol can all increase the risk. oestrogen. brazil nuts.40 years and involves the shrinking of the skeleton. In severe cases muscle spasms may occur. Postmenopausal women are particularly at risk from osteoporosis. Calcium is also lost during lactation in breast milk. Adaptation to both high and low calcium intakes occur. leafy green vegetables. whole cereals and raw vegetables is one of these. Vitamin D is essential for absorption of calcium from the gut. This is due to reduced levels of the hormone. However. Saturated fats can also lessen calcium absorption. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. This involves sensations of tingling and numbness and muscle twitches. Lack of exercise. vomiting and calcium deposition in the heart and kidneys. This usually results from excessive doses of vitamin D and can be fatal in infants. Uronic acid. nuts and seeds (almonds. being underweight. other research has found no difference between vegetarians and omnivores. and oxalic acid. found in certain fruits and vegetables can also bind calcium. Bone loss is greatest in women following the menopause. Hard water may also provide calcium. Calcium balance can be affected by a range of other factors. sesame seeds). Meat is a very poor source of calcium.
Foods rich in saturated fats are usually of animal origin. The building blocks of fats are called fatty acids. Cholesterol is present in animal foods but not plant foods. monounsaturated or polyunsaturated. Fats consist of fatty acids and glycerol. Fats and oils are essentially the same. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. This depends on the type of chemical bonds present in the fatty acid. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. These can be either saturated. Fats can be classed as either saturated. The nature of fat depends on its constituent fatty acids. monounsaturated or polyunsaturated. There are about 16 different fatty acids commonly present in foods. having particularly high calcium needs. Nearly all the fats in our bodies and in foods are triglycerides. Fats tend to be solid at room temperature whilst oils are liquid. Vegetable fats are generally unsaturated.Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. calcium absorption from the gut increases and no additional calcium is generally needed. Breast feeding women need extra calcium. Raised blood cholesterol is associated with an increased risk of heart disease. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. being made up of three fatty acid molecules to one glycerol molecule. Therefore. Pregnant adolescents are an exception to this. A lactating woman can lose up to 300 mg a calcium/day in breast milk. . Saturated fat raises the level of cholesterol in the blood. The term lipids include both fats and oils.
For this reason. rapeseed and soyabean oils. The body can make its own cholesterol and so a dietary source is not required. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Fats have a number of important functions in the body. This process is known as hydrogenation. fats act as carriers for fat-soluble vitamins A. These are linoleic acid and alinolenic acid. Unsaturated fats are liquid at room temperature. Plant oils may be hardened by the addition of hydrogen atoms. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. lard. suet and meat fat are saturated fats. However. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. arachidonic acid is not an essential fatty acid as was once believed. They are widely present in plant oils such as sunflower. Hydrogenated vegetable oils are often present in margarine and other processed foods.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Because of this conversion. D. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Fats are also essential for the structure of cell membranes and are precursors of many hormones. These must be present in the diet as the body is unable to make them itself. . If there is more than one then it is polyunsaturated. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Two fatty acids are termed essential fatty acids. fish oils are sometimes used therapeutically. Saturated fats tend to be animal fats and are solid at room temperature. Cholesterol belongs to the sterol group of fats. They are usually of plant origin. converting double bonds to single bonds. It is present in all animal tissues but is absent from plants. then it is unsaturated. As well as being a concentrated source of energy. though fish oils may also be high in polyunsaturated fatty acids. Butter. If there is just one double bond then it is monounsaturated. E and K.
Blood cholesterol is more closely related to the amount of saturated fat in the diet. Hydrogenation of margarine causes this to occur. It has been suggested that trans-fatty acids can increase the risk of heart disease. Olive oil is a monounsaturated fat. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Polyunsaturated fats can also generate free radicals. . HDL cholesterol may help protect against the risk of heart disease. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Polyunsaturated fats are usually from plant sources. This can lead to atherosclerosis. Fresh fruit and vegetables are rich in these anti-oxidants. Coconut oil and palm oil are vegetable sources of saturated fats. Meat. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. especially when exposed to heat or sunlight. stress and environmental pollutants can increase the generation of free radicals in the body. Cholesterol is present in all animal foods but not plant foods. It is the LDL cholesterol which has been linked to heart disease. Saturated fats are nearly always from animal foods. Cholesterol may form plaques on artery walls if levels in the blood are too high. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. These complex molecules are called lipoproteins. Lard and suet are saturated fats. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). eggs and dairy products all contain saturated fats. Because of this high blood cholesterol is linked with heart disease. Anti-oxidants such as vitamins A. Unsaturated fatty acids exist naturally in the cis form. Unsaturated fatty acids can exist in two different geometric forms. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. including alcohol. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Egg yolks and highfat dairy products are high in cholesterol. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. These are called the cis and trans forms.Cholesterol is transported in to various proteins. There are four main types of lipoprotein involved in cholesterol transport. A number of factors. saturated fat raising blood cholesterol. C and E offer protection against free radicals.
Iron stores in the body become depleted and hemoglobin synthesis is inhibited.5g of iron. Symptoms of anemia include tiredness. between 10-20% of child-bearing age women are said to be anemic. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. breathlessness. Dietary advice is to reduce this. Vegetarian diets tend to be lower in fat than omnivore diets. Iron also plays an important role in the immune system. . Special emphasis is placed on reducing the amount of saturated fat in the diet. insomnia. However. The body contains between 3. A small amount is present as myoglobin. lack of stamina. and to use olive oil for cooking purposes. Research has also shown iron deficiency to be associated with impaired brain function. the red pigment in blood. transporting oxygen in the blood to all parts of the body. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. people with low iron levels having lowered resistance to infection. Iron is essential for the formation of hemoglobin. It also plays a vital role in many metabolic reactions. 1/3 suffering from severe deficiency and anemia. Advice to vegetarians is to keep fat intake to a minimum. Iron deficiency can lead to anemia. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. IRON Iron is an essential component of hemoglobin. The remainder is stored in the liver. In developed countries. 2/3 of which is present in hemoglobin. which acts as an oxygen store in muscle tissue. loss of appetite and pallor. 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%. headaches. Iron deficiency is the most prevalent nutritional problem worldwide. All these symptoms are associated with decreased oxygen supply to tissues and organs.Currently it is believed that around 42% of energy in the typical diet is from fat.5 and 4. and iron deficiency in infants can result in impaired learning ability and behavioral problems. spleen and bone-marrow. Iron deficiency is the most widespread mineral nutritional deficiency worldwide.
as can tannin in tea. However. There are about 20 different amino acids. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. the amino acids in one protein compensating for the deficiencies of another. Iron absorption can also be influenced by the amount of iron in the diet. green peppers. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. . Vitamin C greatly increases the absorption of non-haem iron. Citric acid. whilst in plant foods iron is present as non-haem iron. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Unlike animal proteins. The absorption of iron is influenced by other constituents of a meal. Fiber may also inhibit absorption. Phytates. plant proteins may not contain all the essential amino acids in the necessary proportions. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive 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. and fresh leafy green vegetables. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. a varied vegetarian diet means a mixture of proteins are consumed. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Proteins are made up of smaller units called amino acids. sugars. blackstrap molasses. despite a high intake of fiber and phytate. oxalates and phosphates present in plant foods can inhibit absorption. Excess dietary protein may lead to health problems. These are the essential amino acids. Lowered levels of iron in the diet result in improved absorption. Non-haem iron is less easily absorbed by the body than is haem iron. amino acids and alcohol can also promote iron absorption. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Good sources of iron for vegetarians include wholegrain cereals and flours. Foods rich in vitamin C include citrus fruits. leafy green vegetables. Haem iron only exists in animal tissues. and some dried fruits.Dietary iron exists in two different forms. pulses such as lentils and kidney beans. eight of which must be present in the diet.
The amino acid that is in shortest supply is called the limiting amino acid. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. nitrogen and occasionally sulphur. pulses. Good sources of protein for vegetarians include nuts and seeds. cereals (wheat. Most foods contain at least some protein. They play a crucial role in virtually all biological processes in the body. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. soya milk and textured soya protein such as soya mince). Excess protein may also be converted to fat and stored. Muscle contraction. Proteins are essential for growth and repair. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Different foods contain different proteins. phenylalanine. Many hormones are proteins. Amino acids are simple compounds containing carbon. each with their own unique amino acid composition. and lysine. All enzymes are proteins and are vital for the body's metabolism. The eight essential amino acids required by humans are: leucine. isoleucine. hydrogen. the essential amino acids cannot be made and so they must be supplied in the diet. free-range eggs and some dairy products (milk. and the transmission of nerve impulses are all dependent on proteins. methionine. Protein can also provide a source of energy. Amino acids link together to form chains called peptides. soya products (tofu. immune protection. Certain amino acids can be made by the human body. For children. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. . and rice). A typical protein may contain 500 or more amino acids. Proteins in skin and bone provide structural support. There are about 20 different amino acids commonly found in plant and animal proteins. threonine. oxygen. tryptophan. However. oats. cheese and yoghurt). protein is used. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate.Proteins are highly complex molecules comprised of linked amino acids. histidine is also considered to be an essential amino acid. valine.
it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. such as a grain with a pulse. 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 . it is not surprising that animal proteins. However. As such. Combining plant proteins. Vegetarians and vegans eating a well-balanced diet based on grains. seeds. muesli with milk (soya or cow's). grains tend to be short of lysine whilst pulses are short of methionine. This is why plant proteins are sometimes referred to as low quality proteins. Beans on toast. and in some cases better. and rice with peas or beans are all common examples of protein complementing. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning.Protein quality is usually defined according to the amino acid pattern of egg protein. Many plant proteins are low in one of the essential amino acids. For instance. This does not mean that vegetarians or vegans go short on essential amino acids. Soya is a high quality protein on its own which can be regarded as equal to meat protein. than protein from animal foods. pulses. milk and cheese tend to be of a higher protein quality than plant proteins. it has been thought that protein complementing needed to occur within a single meal. This is known as protein complementing. cheese or peanut butter sandwich. The limiting amino acid tends to be different in different proteins. leads to a high quality protein which is just as good. which is regarded as the ideal. such as meat. Previously. the amino acids in one protein can compensate for the one lacking in the other. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. This means when two different foods are combined.
Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. B12 is necessary for the rapid synthesis of DNA during cell division. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. seaweeds. Vitamin B12 is necessary for the synthesis of red blood cells. It is exclusively synthesized by bacteria and is found primarily in meat. they are typically lower in total intake of protein than non-vegetarian diets. eggs and dairy products. Symptoms include excessive tiredness. This results in anemia. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). and so is also known as cobalamin. While vegetarian diets usually meet or exceed protein requirements. It contains cobalt. There has been considerable research into proposed plant sources of vitamin B12. involving the degeneration of nerve fibers and irreversible neurological damage. Fermented soya products. 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. Because infants and children are growing they require more protein than adults (proportional to their body weight). .Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. 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. This is especially important in tissues where cells are dividing rapidly. However. Many vegan foods are supplemented with B12. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. DNA production is disrupted and abnormal cells called megaloblasts occur. Vitamin B12 neuropathy. If B12 deficiency occurs. the maintenance of the nervous system. and algae such as spirulina have all been suggested as containing significant B12. can also occur. and growth and development in children. particularly the bone marrow tissues responsible for red blood cell formation.
Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. found no significant B12. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. miso. shoyu and tamari. There has been considerable research into possible plant food sources of B12. folic acid also being necessary for DNA synthesis. Total body store is 2-5mg in adults. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. This is known as enterohepatic circulation. known as B12 analogues. Vitamin B12 is excreted in the bile and is effectively reabsorbed. People on diets low in B12. These cannot be utilized to satisfy dietary needs. The only reliable unfortified sources of vitamin B12 are meat. Assay methods used to detect B12 are unable to differentiate between B12 . In comparison. pallor. may be obtaining more B12 from re-absorption than from dietary sources. Fermented soya products. known as intrinsic factor. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. However.breathlessness. However. sore tongue and menstrual disorders. and poor resistance to infection. an algae available as a dietary supplement in tablet form. B12 is also important in maintaining the nervous system. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Other symptoms can include a smooth. Vitamin B12 can be stored in small amounts by the body. analysis of fermented soya products. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. including vegans and some vegetarians. seaweeds and algae have all been proposed as possible sources of B12. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Anemia may also be due to folic acid deficiency. and nori. it is thought that this is due to the presence of compounds structurally similar to B12. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. a seaweed. listlessness. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. have both appeared to contain significant amounts of B12 after analysis. dairy products and eggs. When deficiency occurs. Spirulina. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. including tempeh. Around 80% of this is stored in the liver.
5 µg. Bacteria present in the large intestine are able to synthesize B12. as the B12 analogues can compete with B12 and inhibit metabolism. soya milks.7 µg. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. B12 has very low toxicity and high intakes are not thought to be dangerous. Human feces can contain significant B12. Lactating women need extra B12 to ensure an adequate supply in breast milk. textured vegetable protein. and breakfast cereals. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Zinc is vital for the healthy working of many of the body's . though little is known about this. Boiling milk can also destroy much of the B12. Pregnant women are not thought to require any extra B12.2 µg. In the past. A range of B12 fortified foods are available. 1/2 pint of milk (full fat or semi skimmed) contains 1. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. A slice of vegetarian cheddar cheese (40g) contains 0. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. veggie burger mixes. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. It helps with the healing of wounds and is a vital component of many enzyme reactions.and its analogues. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Vecon vegetable stock. These include yeast extracts. particularly in areas where hygiene standards may be low. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. the bacteria produce B12 too far down the intestine for absorption to occur. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. A boiled egg contains 0. vegetable and sunflower margarines. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. However. Fermentation in the manufacture of yoghurt destroys much of the B12 present. B12 not being absorbed through the colon lining.
wholegrain cereals. It is always better to seek the advice of an expert before dosing yourself with supplements. . alcoholics and those suffering from trauma or post-surgery. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. As a component of many enzymes. and in liver function. 30% in bone and about 5% in our skin. beans and lentils. Particularly high concentrations are in the prostate gland and semen. a poor immune response and skin problems. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. diarrhea. zinc is involved in the metabolism of proteins. nuts. Other symptoms of zinc deficiency can include hair loss. anorexia nervosa. yeast. There are no specific storage sites known for zinc and so a regular supply in the diet is required. in the metabolism of the ovaries and testes. fatigue. 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. inhibit zinc absorption. delayed wound healing. The first signs of zinc deficiency are impairment of taste. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Only 20% of the zinc present in the diet is actually absorbed by the body. Good sources for vegetarians include dairy products. seeds and wholegrain cereals. lipids and energy. particularly in association with protein foods. and decreased growth rate and mental development in infants. pulses and nuts.systems. Dietary fiber and phytic acid. 60% is found in muscle. Zinc has a range of functions. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. found in bran. prostate problems. in insulin activity. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Zinc is found in all parts of our body. The recommended amounts of zinc for adult men are 1/3 higher than those for women. Our body contains about 2-3g of zinc. carbohydrates. The more sexually active a man the more zinc he will require.
High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. vomiting and fever. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. A deficiency of zinc in the diet means zinc absorption is improved. skin. 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. Pregnant women do need extra zinc. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. A vegetarian diet makes you a healthier person. but getting started with this new lifestyle takes not only dedication. sweat. Breast feeding mothers need extra zinc in their diet. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Too much zinc will interfere with the metabolism of other minerals in the body. Various chemicals added to many processed foods can also reduce zinc absorption e. but also some common sense. 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. such as Iran and other Middle East countries. Zinc is lost via the feces. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. urine.g. You will have a larger chance of not succeeding if you do it this way initially. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. particularly iron and copper. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. .Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Excess zinc is toxic. Baking can destroy over half the phytic acid in whole meal bread. EDTA. semen and also menstruation. hair. phosphates.
Don't be put off by a bit of teasing or ill-informed scare stories. but investing in a cook book is a great way to start. this can be difficult. Don't go it alone. And. Vegetarians are sometimes the brunt of jokes and prejudices . including meat alternatives like mince and sausages made from soya or Quorn(tm). tofu. Others eat vegetarian food one day a week. then two or three days and eventually every day. but always be a learner when it comes to your body and what you put into it. Educate yourself by reading labels or making all your food yourself. As you get more confident about vegetarian food. Be prepared to take a little teasing or snide remarks. Buy a vegetarian cookbook (or borrow one from your local library). there are literally hundreds of vegetarian cookbooks around. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. . then fish. remember to let them know in advance that you are vegetarian. to avoid any embarrassment when friends are cooking for you. cous cous and all sorts of vegetables. then poultry. but you can learn to stay healthy by understanding what it is your body needs. We've given you most of what you need to know in the above chapters. Join The Vegetarian Society to make sure that you always have access to our expert advisors.usually from people who know very little about their own health and dietary needs. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. we'll give you some great veggie recipes. Try something new. pulses. Be careful about hidden non-veggie ingredients in foods. A little later in this book.Some people start out by eliminating red meat first. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Learn as much as you can about nutrition and what your body needs to thrive and prosper. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Whether you need simple step by step instructions or gourmet dishes to impress your friends. You'll have to change your habits. The important thing is to work out what will suit you and stick with it. 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. If you've grown up eating meat.
That includes anything made with animal products or preservatives. Then you'll need to stock up on vegetarian friendly foods. many meat-flavored varieties are actually vegetarian) Yeast extract (e. 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. but you don't need to buy everything! In fact. Many of the basics . free-range eggs. dairy products. sunflower and many others) The list looks long.bread. vegetable oil.g. frozen chips etc .will be suitable for vegetarians . flour. 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.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. pumpkin. 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. Most people keep a few stock items in their kitchen cupboard or freezer. Donate it to a church or local food pantry. 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. Don't throw that food away.
Bean burgers.associatedcontent. many of the soups are bean based with no meat. ask your server what is available.html> are more than happy to whip something up. Most all of the better chain food restaurants have salad bars. well stocked salad bars.com/theme/609/restaurants. Most often than not. DINING OUT For many new or wannabe vegetarians. feeds their ego and gets you an outstanding meal. If not. you will get a yes. can something special be prepared. pasta sauces and soups are all suitable for vegetarians already. that fear keeps them from accepting dinner invitations from family and friends. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Most chefs in quality restaurants <http://www. . Or worse. stir-fry and curries can be made with soya mince. If you are going to a quality restaurant or one that is locally owned. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. veggie sausages. baked beans. ratatouille. pulses or just vegetables. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. call ahead and ask if they offer vegetarian entrees and if not. jacket potatoes. chili. many cheeses and all sorts of ready meals. It shows their talent. Look at the soup bars also. Once you've broken out of the conventional meat-and-two-vegetable routine. If you know you are going to be eating in restaurant X on Saturday. If not. If you find yourself in that predicament. such as spaghetti bolognaise. you will almost always be able to find a vegetarian friendly meal on the menu. Many of your favorite dishes. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. pizzas. all have something vegetarian on the menu. you can break all the rules.Eating vegetarian is a real culinary adventure. or stick with more familiar tastes if you prefer. Many have extensive. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. scrambled eggs.
If you thought you'd never dine again under the Golden Arches. Order your salad with no meat and you're set to go. as well. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. a traditional. The Indian diet has a rich tradition of vegetarianism. At the big chain restaurants like Olive Garden or the Spaghetti Factory.just ask that your meal be prepared with vegetable oil instead. Chinese restaurants are great for vegetarians. Plain cheese pizza. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. called ghee . And if the gang heads out for pizza. such as pasta fagioli. or even a cheese-less pizza topped with vegetables. yogurt and fruit or a number of other meatless items off the menu. you were wrong. Depending on the chain. don't fret . get their protein from rice and beans (just make sure that they use vegetable broth. Just take a moment to quiz your server about how the dishes are prepared . If you're new to Indian cuisine. baba ganoujh (a delicious eggplant spread).try dal. ovo lactos have lots of options. too. Japanese. and not beef or chicken). or Mexican food. and they'll make sure your meal comes the way you want it. Hit a Greek restaurant and load up on hummus.some dishes that sound vegetarian on the menu may contain meat or eggs. although not all cities have them. too. which are an excellent source of protein (and delicious). as it pasta primavera. Indian restaurants are terrific for vegetarians. are just as tasty as the meat-loaded kind. Many Italian soups.Italian restaurants are another great option for vegetarians. you have a delightful adventure ahead of you . rice and noodles. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. offering delicious vegetable entrees. Pasta with meatless marinara sauce is a staple menu item. spicy lentil dish. Most fast food chains now offer garden salads in a wide variety of different flavors. which is loaded with vegetables. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. though. Other ethnic options are excellent choices for vegetarians. If you like Mexican fare. be aware that many Indian dishes are prepared using clarified butter. especially the ovo lactos. Tell your waiter that you don't eat meat.Even fast food restaurants are getting into the healthy trend. you can have gazpacho (a cold vegetable . dolma (stuffed grape leaves). and samosas. spanikopita (spinach pie) and salad made with a grain called tabouli. delightful little pastries stuffed with meat. you can add a baked potato.
and you have the research to back it up. If all there is on the table that you can eat is bread and salad. fundamentally. remember that's it's just for one meal . chiles rellenos (green peppers stuffed with cheese. books and magazines so they can learn more. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. In those cases. Even if it's disappointing.soup). Assure the well meaning. you really do have to stand firm. What about eating in other people's homes or having people to your home for dinner? We've all experienced it.burritos. even if your hosts know that you're vegetarian. enchiladas. the breaded and fried) and bean-and-cheese versions of all the usual favorites . The choices are more diverse than what you think. you need to make the best of things. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. It's tough.and. Etiquette is. But what if you're the guest? Often. they may not know how to feed you. Offer to show them websites. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. smile and say that they're so delicious that you're happy to enjoy them. do so . Here they are worrying about your health and you are worrying about hurting their feelings. dazzling your guests with such tasty choices that they'd be foolish to miss the meat.both attending them and hosting them . you can make sure that you have a tempting variety of delicious foods. that your diet is the perfect diet for you. That you feel. Or you may end up in a situation where your hosts simply have no idea of what your needs are. if you're questioned.can be problematic for people on special diets. the family member or friend that just will not accept that you've gone meatless. 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 the host. If you're not comfortable with taking a chance on the veggie burger. tostadas and tacos. enjoy the company and have a good time anyway! . simply order a salad or baked potato. This is one time. about behaving well under challenging circumstances. but often misguided.chat with your tablemates. Dinner parties .
If you accommodate their needs that same way you'd like yours accommodated in a similar situation. Even under the worst circumstances there will be something for you to snack on. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. no one is really interested in what you can't eat. stick to your choices and prepare a vegetarian dinner. It's a choice only you can make! . Chances are good that people won't even notice that they are eating dishes that don't contain meat. If the conversation is compelling. eat. It helps them to feel comfortable if they don't want to eat something . but only do so if you won't be compromising your choices. so you have more time to enjoy your guests. You can choose to prepare a separate meal in your home for your meat eating guests.how about offering the same courtesy to them? When you invite guests to dinner. or dairy. by all means do that.some are allergic to bell peppers. or if there's anything they absolutely hate. Whatever happens. or didn't. Part of being a terrific host is anticipating your guests' needs. When having people to your home for dinner. most people won't notice how much you did. or peanuts. and leave some empty space so it looks like you ate something. You should only serve meat if you genuinely feel comfortable doing so. then eat a light meal before you leave the house. allowing guests to fill their plates only with what they want. You'll be surprised at what people have to say . but you won't be suffering from hunger pangs throughout the evening.If there's absolutely nothing on the menu that you can eat. you can make them feel extra welcome in your home.no one will be looking at their plate and wondering why there's still food there . One sure way to make everyone happy is to serve a variety of different dishes buffet style. tell them you're vegetarian and steer the conversation to something else. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. and you think there might be challenges finding something to eat. If someone asks.squish things around and mess up your plate. do what children do . Hide the meat under some lettuce. Think about how you'd like to be treated when you go to dinner at a friend's home . To be blunt. don't make an issue of your diet. If you're headed to a big social event like a wedding or a family dinner. If you're comfortable handling meat products and are doing it for the courtesy of your guests.and it'll save you the effort of serving. ask them if they have special dietary needs. or your hostess sits a plate of animal food in front of you.
and when she takes a quart or more of a formula per day and still acts hungry. choose a soybased formula . In addition to the sugars and other nutrients. scientists believe that there are other. Out first food is our mothers' milk. as it's not designed to meet their nutritional needs. Whether or not you breast feed is entirely your decision but. The timing varies from baby to baby . it's time to transition to solid foods. 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. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. But don't give regular soy milk to a baby less than a year old. the alternative to breast milk. and it's all we require or should eat for the first four to six months of life. Cow's milk should never be fed to babies under one year old. Also.you're not passing on any of the antibiotics. your breast milk is superior to that of meat-eating mothers . breast milk is the optimal food. . We all start out life as lacto vegetarians. pesticides or other contaminants that you would if you were eating meat.soy is less likely to cause allergies than cow's-milk-based formulas.breast milk is a natural food for humans while cow's milk is not).when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. The good news is. as it can cause intestinal bleeding and lead to anemia. for most babies. too . This isn't necessarily true. (And if you're a vegan and you breast feed. is made as close as possible to that of mother's milk. Should you decide not to breast feed. your child is still a vegan. as yet unidentified. substances in breast milk that make it superior to infant formula. At the four-to-six month mark. if you're a vegetarian. made just for us and full of all the nutrients we need.So you've decided to become a vegetarian. it's time to introduce your baby to solid foods. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. Infant formula. 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.
large. about a half-ounce per serving. or round. If you buy prepared foods. Nut butters should not be fed until after 12 months. bland flavor. so if your baby has sensitivity to a food you can easily identify it. lettuce and other leafy green vegetables. Adapt the guidelines in the baby books to the vegetarian diet. Most babies are very fond of lentils. Raw vegetables can be introduced then. except for not feeding them meat.You'll want to introduce solid foods slowly. begin to slowly introduce other foods. juice. hot dogs and sandwich slices . you can start offering your child some vegetarian versions of classic kids' favorites. When giving babies "finger foods." take care that the foods aren't too hard. and lightly blanched and cooled broccoli. Once your baby eats cooked cereal. an vegetables that adults eat are fine for a child. which can be cooked until fairly soft and have a pleasant. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. sharp. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. preservatives and any other additives that your baby doesn't need. Start with cooked grains . regular soy milk. Start with raw.rice cereal is best.they'll be a bit fussy sometimes.once your child is old enough to transition off formula. so that their systems can get used to the change in diet. buy ones that are free from added sugars. At seven to ten months. Vegetarian and vegan children are just like any other kids . Slowly add tofu into their meals and snacks. As long as it's safe for the baby to chew. Good choices are carrot sticks. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . 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. It's smart to introduce new foods one at a time. or any other nutritious liquid. As you ease into the toddler/preschooler years (ages 1 to 4). Follow the same feeding schedules and advice that you would for any other baby. start introducing high-protein legumes to the baby's diet. as well as soy cheese and soy yogurt two servings per day. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. you can give him water. regular soy milk or rice milk. starting with veggies that are easy to chew and unlikely to present a choking hazard. as almost every baby can digest it easily and unlikely to cause an allergic reaction.
they sometimes don't get all the calories they require. Peanut and almond butters are excellent sources of calories for kids. and weighed slightly less than children raised on an omnivorous diet. and since small children have equally small stomachs. but the other is neat. they caught up by age 10. she adores opera. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . One of you is messy.a 1989 study of children living in a vegan community in Tennessee found that while they were slightly shorter than average at age 1 to 3. fruits and vegetables to add lots of necessary nutrients to their diet. Very young children also need to eat more than three meals each day. You choose someone to spend the rest of your life with and. 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 . One partner may be a social butterfly but . as time passes. when they were actually taller than average. Don't worry about a vegetarian diet affecting your child's growth . cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. He loves reality television. So be generous with the snacks featuring grains.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. cookies and other baked goods Vegetarian diets feature a lot of bulky. to sandwiches. 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. which is calorie-dense and full of good fats. too. you often find yourselves negotiating to find a middle ground that you can live with.add avocado.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. filling plant foods. All marriages are about compromise.
• Never attack your spouse's point of view. the subject will come up naturally .no two individuals are exactly alike. As the popularity of vegetarianism increases. • Try to get your partner to compromise on certain foods. No one likes to be told that they're "bad. The key to making it work is acceptance of each other's choices. getting to work and raising children can sometimes make even the smallest difference seem enormous. • Try to find restaurants where you can eat together. veggie burgers and non-dairy cheese at home. If your partner eats meat. You can't control what your spouse eats . Buy a few cookbooks and try new recipes to keep things interesting. too. especially in public. . It's understandable. whether it is based on ethical principles. • 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. doing laundry." particularly if they're simply eating the same diet as most of the other people they see every day. • Be a positive role model. when you're single and dating. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. See if you can get them to eat soy hot dogs.the other's happy to stay home every night with a good book. to believe that your ideal partner will share all of your values. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be.but don't lecture. But that's unrealistic . but still disagree on how to eat. closing the door to them making that step themselves in the future. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. Cook a variety of tasty. • Play an active role in shopping and preparing meals.but you can control how you behave towards them. so that you can enjoy a fine meal together. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. and it has to be for them. There are probably far more of those than there are issues on which you don't see eye-to-eye. on convenience or on habit. You and your spouse may agree on a lot of things. 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. Choose venues that offer both meat dishes and vegetarian options. • Don't talk endlessly about your diet. you may be turning them off entirely. Try to respect their decision. If you judge your spouse harshly for not joining you in your vegetarian journey. If your partner is interested. Married couples figure out how to adapt to such differences. and the day-to-day struggle of paying bills. it isn't a choice designed to make your life unhappy or more complicated.
any more than it's theirs to turn you back into a meat-eater.• If you've agreed not to eat meat at home. your parents.and if they're not supportive. Eating together is one of the great pleasures of any relationship. asking that it's wrapped in such a way that you don't have to look at it. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. there will still be people who think that your new lifestyle is a weird one. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . you may find them ridiculing your food choices or even actively trying to sabotage you. it's more than likely that you're the only person in your household going meatless. your children or roommates. Negotiate a menu plan that's acceptable to both of you.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. Even if they're supportive of your decision. The first thing you need to accept is that it's not your job to make them change to suit your way of eating.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 . . If they want to change. You may have to ask the others in your home to cook meat outside on a grill. you can't control what they eat. and nagging doesn't help. If you can't stand to have meat around you at all. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. Again. accept that your spouse may eat meat sometimes when they're not with you. however . Whether you live with a partner.and not turning them off by lecturing them! Only you know the dynamic in your home. One thing is certain. that's great . DEFENDING YOUR CHOICE Being new to vegetarianism. Although vegetarians aren't looked down upon today as much as in the past. and dedicate a special section of the refrigerator to meat storage. so only you can figure out the answers to these questions. this is a huge issue.
You don't need to be an expert. (Vegetarian food is also available for Israeli vegetarian soldiers. Try to find some good vegetarian recipes that you find convenient and enjoyable. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. and prepare your own entrée on the other nights. Here are some great recipes for you to try. 2. Consider.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. for example. When family and friends begin to question your new meatless diet. It all comes down to what your needs are. A little compromise and understanding can go a long way. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason.) 5. while your spouse would be doing so if she/he ate meat. that all meals served by the Israeli military are kosher. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. so that nobody's beliefs will be violated. The vegetarian lifestyle will be most difficult for the non-vegetarian. Try out a few of these yummy recipes. 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. and when . Try to see the positive side of your partner's diet. here are some helpful tips to allow you to deal with your partner's choice: 1. 3. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. even though many Israeli soldiers do not normally keep the kosher laws. 4. If your partner has decided to go vegetarian and you don't embrace that choice. Becoming a vegetarian is an exciting change in your life. and that you can share together.If your feelings aren't that strong. but it doesn't have to be. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". you may simply want to negotiate who cooks what. Learning how to cook without meat can be a daunting task. Recognize that if you eat vegetarian food you are not compromising any principle or belief. . and the compromises you and your family are willing to make.
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. Fry tortillas individually in a small amount of hot oil until soft. coarsely chopped. and roll up. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . or until hot and bubbly. In a bowl. Once cooled. and place in an oiled baking dish. or until tender. Set aside to cool. and 1/2 cilantro. Mix potatoes together with pinto beans. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. puree with half of the cilantro until smooth. Fill tortillas with potato mixture. boil tomatillos and chopped onion in water to cover for 10 minutes.5 ounce) can pinto beans. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Bake for 20 minutes. and ketchup. chopped • 1 bunch fresh cilantro.Potato and Bean Enchiladas • 1 pound potatoes. chili powder. and spread remaining cheese over sauce. divided • 2 (12 ounce) packages corn tortilla • 1 (15. toss diced potatoes together with cumin. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Bake in the preheated oven for 20 to 25 minutes. 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. Meanwhile. Place seam side down in an oiled 9x13 inch baking dish. Spoon tomatillo sauce over enchiladas. salt. 1/2 cheese.
kidney beans. In a large bowl. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Bring to a boil. For each pancake. and basil. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. and chili powder. Cover. green onions. carrots. finely chopped • 1 egg. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. coarsely shredded 4 green onions. mix the potatoes and onions. combine the potato mixture. and simmer for 20 minutes. heat skillet over medium-high heat. salt and pepper. celery. and squeeze out the excess liquid into another bowl. and garlic until tender. place on skillet and flatten with a heat-proof spatula. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. split . and cook 4 minutes. Cook for about 8 minutes. turning once. Stir in green pepper. and reduce heat to medium. Cook until vegetables are tender. egg. peeled and coarsely shredded 1 medium onion. Serve hot. press together about 2 tablespoons of the potato mixture with your hands. Potato Pancakes 4 medium baking potatoes. lightly beaten • 6 tablespoons salsa. and corn. stirring occasionally. Stir in tomatoes. Sauté onions. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and reserved potato starch. Stir in mushrooms. chopped 1 egg. red pepper. The starch from the potatoes will settle into the bottom of the bowl . until brown on both sides. oregano. about 6 minutes. Wrap the mixture in cheese cloth or paper towels.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Season with cumin.pour off the water and save the remaining potato starch.
combine sour cream and remaining salsa. mash beans with a fork. or until golden brown. Place 2 rectangles on a 9x13 inch baking sheet.In a large bowl. Broil 6 in. Place a lettuce leaf. Unwind the roll dough. 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. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Bake in the preheated oven 10 to 12 minutes. Tomato Cheese Melt • 1 onion bagel or English muffin. thickness. egg and 2 tablespoons salsa. from the heat for 4-5 minutes or until cheese is bubbly. Sprinkle each with 1/4 teaspoon oregano. Pinch together perforations to seal. Flatten to 1/2-in. 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). sour cream mixture and slice of cheese on bun. Moisten edges of rectangles with water. mix well. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Press the edges firmly with a fork to seal. Place 2 slices mozzarella on each rectangle. Cover each with remaining dough. burger. Top with a tomato slice. Sprinkle half of the Parmesan cheese over each tomato. sprinkle half of the cheddar cheese and cayenne pepper. and separate into 4 rectangles. In a small bowl. onion. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Add the rice. Top each with 2 teaspoons tomato paste.
Remove from oven and let cool completely before breaking into pieces. stir. Stir in brown sugar. Place in two large shallow baking dishes and bake in preheated oven. and continue baking 10 minutes. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . sliced • 1/4 pound zucchini. and continue baking 30 minutes. corn syrup and salt. and bake in the preheated oven 30 minutes. Cover. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). In a medium baking dish. and bay leaf. stirring to coat. stirring constantly. butter. and saute onion until tender and lightly browned. Stir heavy cream. garbanzo beans with liquid. melt butter. for 1 hour. Bring to a boil. Boil without stirring 4 minutes. Pour in a thin stream over popcorn. garlic. Monterey Jack cheese. basil.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). zucchini. stirring every 15 minutes. Remove from heat and stir in soda and vanilla. In a medium saucepan over medium heat. wine. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Uncover. Heat oil in a medium saucepan over medium heat. chopped • 1 (8 ounce) can garbanzo beans. Place popcorn in a very large bowl. and Romano cheese into the vegetable mixture. until cheeses are melted and bubbly. mix onion. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. tomatoes with liquid. chopped • 3/4 cup dry white wine • 3 tablespoons butter.
cayenne. Let cook for 15 minutes. nutmeg. lightly beaten • 1/3 cup butter.• 3 pounds thinly sliced shallots • 3 small red onions. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Stir in vinegar and cook for approximately 3 minutes. 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. Sprinkle flour over onions and cook for 1 minute. pepper. slice thinly and set aside. season with salt and serve. garlic and shallots in olive oil and set on low. in order for vinegar to evaporate. Stir in water. Cook for 15 minutes. fresh mushrooms and carrots. chopped • 3 cloves garlic. thyme and sliced artichokes and cook for 25 minutes. salt. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Stir in capers and parsley. Using a extra-large stock pot sauté onions. It works well when using a 3 millimeter slicing disk. Add dried mushrooms along with the water they soaked in. sliced • 3 pounds carrots. vegetable base. softened in water • 3 pounds fresh mushrooms. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. mashed • 3/4 cup white sugar • 1 egg.
cover and let rest for 10 minutes. softened • • 1 (3 ounce) package cream cheese. 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. 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. Spoon batter into prepared muffin cups. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. softened • 1/4 cup butter. In a small bowl. press Start. Bake in preheated oven for 18 to 20 minutes. combine brown sugar and cinnamon. 2 tablespoons flour and cinnamon. until a toothpick inserted into center of a muffin comes out clean. Sprinkle topping over muffins. mix together brown sugar. After the dough has doubled in size turn it out onto a lightly floured surface. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. beat together bananas. Cover and let rise until nearly . Place rolls in a lightly greased 9x13 inch baking pan. room temperature • 1/3 cup margarine.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. In a small bowl. sugar. Stir the banana mixture into the flour mixture just until moistened. In another bowl. baking soda. or line with muffin papers. egg and melted butter. baking powder and salt. Lightly grease 10 muffin cups. Select dough cycle. Roll dough into a 16x21 inch rectangle. mix together 1 1/2 cups flour. In a large bowl. Roll up dough and cut into 12 rolls.
Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Add more oil to the middle of the pan. Spread frosting on warm rolls before serving. While rolls are baking. Add water and mix thoroughly. When it starts to get golden. vanilla extract and salt. Set aside. about 30 minutes. beat together cream cheese. When it looks like you could eat it. Meanwhile. You can add some turmeric for color if you like. Heat on Med until thick and bubbly. Sauté this for another couple of minutes.doubled. Bake rolls in preheated oven until golden brown. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. 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. confectioners' sugar. Stir Fry: Sauté onion and green pepper in oil. Remove from heat and add mustard and margarine. When they are good and soft. move them to the sides of the pan and form an empty circle in the middle for your tofu. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. preheat oven to 400 degrees F (200 degrees C). crumbled tofu (don't use silken. use extra firm). then add your drained. about 15 minutes. 1/4 cup butter. mix in the peppers and onion and keep frying.com/products/censura.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots .
heat broth in large kettle. tarragon. olives. salt and garlic powder. Heat on medium heat until bubbling and thick. To make sauce. Meanwhile. Place a tortilla in pan and cover in enchilada sauce. Spoon in filling. cilantro and salsa to sauce. beans. or just about anything. Add cooked veggies and coat them w/sauce.A variety of veggies such as green beans. Roll and push to one . chopped 1/4 cup chopped cilantro. drained 2 medium onions. Cook in microwave or oven till about 3/4 cooked. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Spoon in veggies and sauce. Set aside 1/2 cup of cheese sauce in separate container. Mix it up. cumin. zucchini. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. 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. mushrooms. and lower heat. 1/2 cup salsa (optional) In medium-large saucepan. cook chopped veggies (NOT spinach. Add onion. combine flour. black). Remove from heat and add mustard and margarine. then add spinach on top. You can add dairy free milk and use veggie bouillon cubes. layer 1/2 cheese on bottom of lower crust. chopped 1 can olives. till crust is brown and delicious cheese and juice oozes out. Bake at 400 for about 45 min. Thaw pie shell and take 1/2 out of the tin. pinto. add spices. Add water and mix thoroughly. or whatever you like. just keep it till later). Meanwhile. and close it up as best as you can w/ the torn top shell. nutritional yeast. Add rest of cheese on top of that. Add slowly either cornstarch or flour till slightly thickened.
Bake at 350 until brown. 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. Usually lasagna takes about 45 minutes to cook thoroughly. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Add olive oil to a large skillet.end of pan. Stir in nutmeg (possibly you could add some about 1/4 C. Cover and bake 15 min. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. spread carrot mixture over top.. vegan cream cheese 2 Tbsp. Add parsley and garlic. herbed tofu 8 oz. place over medium-high heat until hot. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Continue until all tortillas filled. Uncover and bake an additional 20-30 min. at 375 degrees. 30-45 minutes. use your own judgment. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. and lemon juice. vegan cream cheese. until it is thoroughly heated. Place 3 lasagna noodles in bottom of 11x7 baking dish. top with spaghetti sauce. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam.. stir well. repeat process until all noodles are used up. set aside. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. nutritional yeast at this step. Add herbed tofu. Remove from heat. keep warm. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.. simmer uncovered for 5 min. sauté for 1 minute.. Add carrots and veggie broth. just to make it a little bit more cheesy!). sliced .
combine the onion with the rice and all the remaining ingredients. 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. pink. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. water. Add the onion and sauté over low heat until lightly browned. be careful not to burn. Bake for 35 minutes. Pour the mixture into a lightly oiled. Stir together thoroughly. preferably organic • 1 to 2 fresh jalapeño peppers.• 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. Allow pan to cool. In a mixing bowl. Reduce heat to low and simmer. 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. Cook over medium-high heat and bring to a boil. Heat the oil in a small skillet. or until the top is golden brown and bubbly. Just as the garlic begins to turn brown. TORTILLA CASSEROLE One 16-ounce can pinto. Remove from heat and stir in basil. or black beans. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. and add tomatoes. covered. 1 1/2-quart baking casserole. salt and sugar. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . seeded and minced. remove pan from heat. about 20 minutes. wine.
stirring constantly. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Add the mushrooms and continue to sauté until the mushrooms are wilted. half of the bean mixture. and then return them to the pot. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Repeat the layers. half of the cheese. then remove from the heat. according to package directions.) • 1 tablespoon light olive oil • 3 medium celery stalks. spelt. Add the celery dice and sauté over medium heat for 3 to 4 minutes.2 cups frozen corn kernels. heat the margarine or oil in a medium-sized saucepan. and then add the baked tofu and . 2-quart casserole dish and layer as follows: 4 tortillas. Combine the first 7 ingredients in a mixing bowl. Let stand for a minute or two. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. finely diced • 2 to 3 scallions. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. When the noodles are done. or until the cheese is bubbly. Mix thoroughly. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. In the meantime. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Slowly pour into the saucepan. thawed 2 scallions. overlapping one another. then cut into squares to serve. etc. Bring water to a boil in a large pot. Add the noodles and cook until just tender. Pour in the sauce. Simmer gently until the sauce has thickened. cheddar. Lightly oil a wide. drain them. Bake the casserole for 12 to 15 minutes.
cooked with a vegetable bouillon cube. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. Top generously with wheat germ. TORTILLA FIESTA • Flour tortillas. warmed or taco shells. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. drained • Cured olives. or until the top is golden brown and beginning to get crusty. burrito. diced and sprinkled with vinaigrette . black olives. Place everything on the table. 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. Allow to cool for 5 minutes. Bake for 30 to 35 minutes. large shallow casserole dish. and then cut into squares to serve. soy yogurt. Cook some quick brown rice according to package directions. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. black or green • Fresh mozzarella balls or very fresh tofu.scallions and season to taste with salt and pepper. warm the refried beans in a saucepan with a little water to loosen. Transfer the mixture to an oiled.or soft taco-size.
• 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. prepare a platter or two of antipasto and slice the bread. • 4 large baking potatoes • 1/4 cup organic dairy. leaving a sturdy shell. Warm up as needed. MUSHROOM-STUFFED POTATOES. drain it and return it to the pot. When the pasta is done. Pass around the Parmesan cheese for topping the pasta. When cool enough to handle. green part only. While bringing a large pot of water to a boil and cooking the pasta. and serve. Stir in the pasta sauce (and if you've used dry pasta. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Scoop out the inside of each potato half. about 1/4 inch thick all around. cut each in half lengthwise. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Heat as needed in the microwave or in a preheated 400-degree oven. Stuff the mixture back into the potato shells. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. soy. the diced tomatoes). a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Add the remaining ingredients and stir well to combine. or rice cream cheese .
and cook until they are done to your liking. Heat as needed in the microwave or in a preheated 400-degree oven. Combine the mushroom mixture. Stuff the mixture back into the potato shells. 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. stirring occasionally. Add the onion and sauté over medium heat until golden. about 1/4 inch thick all around. chopped • 8 ounces white or cremini mushrooms. leaving a sturdy shell. and serve. soy milk. cut each in half lengthwise. Stir in the cream cheese. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Add the mushrooms. about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. liquid and all. Season with salt and pepper and stir well to combine. cut each in half lengthwise. leaving a sturdy shell. cover. with the mashed potato in the mixing bowl. and serve. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Heat as needed in the microwave or in a preheated 400-degree oven.• 1 tablespoon light olive oil • 1 large onion. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Heat the oil in a medium skillet. or rice milk • 2 cups finely chopped broccoli florets. Scoop out the inside of each potato half. When cool enough to handle. Stuff the mixture back into the potato shells. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle. Scoop out the inside of each potato half. Add the remaining ingredients and stir well to combine.
slightly overlapping circles. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). then refrigerate for at least an hour. Broil until the mushrooms begin turning dark and are touched by charred spots. If using shiitakes. Stir in the maple syrup. Combine the mushrooms with the teriyaki mixture and stir together. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Transfer to a small saucepan and add the chocolate chips. 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 . then cut into wedges to serve. 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. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Remove from the broiler and transfer to a serving container. cover the top of the pie with thin banana slices arranged in concentric. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. thinly sliced Preheat the oven to 350 degrees. any variety (portabello. Just before serving. and stir. until the chocolate chips have melted. Broil in the oven or a toaster oven for 4 minutes. remove and discard the stems. Combine the first 4 ingredients in a mixing bowl and stir together. Cook over medium-low heat. shiitake. or brown rice syrup • 16 ounces fresh organic mushrooms. preferably two. or a combination) Preheat broiler (unless using a toaster oven). CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Wipe the mushrooms clean. baby bella. about 4 to 5 minutes. stirring often. maple syrup.• 1 tablespoon honey.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Allow to cool completely. cremini. oyster.
and salt in a mixing bowl and stir together. 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 walnuts. 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. or until the bottoms are just lightly browned. then carefully remove with a spatula to plates to cool. Let stand for a minute or two. optional Preheat the oven to 350 degrees. Combine the applesauce. Pour into a lightly oiled 9-inch round or square cake pan. Combine the flour. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls.• 1/2 cup natural style peanut butter. . Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. rice milk. but no batter. Bake for 25 to 30 minutes or until golden on top. Stir together until the wet and dry ingredients are completely mixed. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Stir in the chocolate chips and optional peanuts. and peanut butter in another bowl and whisk together until smooth. preferably cane juice sweetened • 1/2 cup chopped walnuts. Make a well in the center of the dry ingredients and add the applesauce and oil. and a knife inserted into the center comes out with chocolate. then use a whisk until the mixture is smooth. Allow to cool to room temperature or just warm. optional Preheat the oven to 350 degrees. sugar. Bake for 10 to 12 minutes. Pour into the flour mixture and stir together until fairly well blended. baking powder. then cut into squares or wedges to serve.
cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. mixing quickly and lightly with a pastry knife. Remove the tart from the oven. or to taste Crust: In a medium sized bowl. then stir in the cheese. mushrooms. Mix until the dough just holds together. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. into 3/4-inch pieces. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Bake the tart in a preheated 350°F oven for about 30 minutes. and let cool. 12 servings. and salt and pepper into the egg mixture. Prick it all over with a fork. on the diagonal. Slice six of the asparagus stalks. and cool to lukewarm before removing the bottom. beat together the eggs and milk. Make a well in the center of the pastry. Baked Ravioli . Pat the dough into a 10 or 11-inch removable-bottom tart pan. Filling: In a medium-sized bowl. a mixer or your fingers until the mixture is crumbly. Yield 1 tart. the tougher your crust will be. Pour the filling into the crust. Remove it from the oven. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. combine the flour and salt. adding an additional tablespoon of water only if necessary. oregano and thyme. egg yolk and vinegar. or until it's set. Stir the sliced asparagus. and add the water.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Bake it in a preheated 350°F oven for 10 minutes. the more water you use. Cut in the butter and shortening.
Serve with a crisp salad. sugar • 1/2 tsp. The cheese should be bubbly. until tender. whole mozzarella cheese-2 cups shredded. celery onion and carrot. Fry each piece in oil until brown . salt • 13 oz. Slightly undercook them. In a baking pan place in some of the tomato sauce to cover the bottom. celery carrot and onion. can Italian peeled tomatoes • 1 tsp. Add the tomatoes. Cook the ravioli as described on the package. In a large saucepan over a medium heat stir place in the olive oil. Place tomatoes in a blender and puree. cheese. Place the cooked ravioli in the pan and top with the rest of the sauce.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. 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. Bring to a boil. pepper and garlic together. 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. Cover and cook for 10 minutes. parsley. sugar and salt in to the saucepan with the vegetables. Lower the flame and simmer for 20 minutes. eggplant. hot and golden. package of frozen ravioli • 8 oz. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Chop eggplant.
heat olive oil over medium heat. Add garlic and onions and cook. about 6 to 7 minutes. . about 2 min. quartered and thinly sliced • 1 small eggplant. Cover and cook for 10 minutes. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. coarsely chopped • 4 large tomatoes. Add peppers. Add eggplant. stirring often. zucchini. until softened.on both sides. Take remaining 1/4 cup cream and toss with pasta. or 2 cans (14. 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. Cover and cook over low heat about 15 minutes. stir until coated with oil. After you layer them coat them with sauce and sprinkle with mozzarella (lots).5 ounces each) diced tomatoes • 3 to 4 small zucchini. minced • 1 Plum tomatoes. mix well. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. cubed • 2 green bell peppers. and herbs. crushed and minced • 1 large onion. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Keep going till run out. stir to combine. coarsely chopped. or until eggplant is tender but not too soft. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. shallots and tomatoes to pan and cook until reduced to 1/2 cup. Add 3/4 cup of the cream and boil until slightly thickened. stirring occasionally to keep vegetables from sticking. Add tomatoes. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. about 8-10 min.
Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.) Place tomatoes on baking tray.Rigatoni With Tomatoes. etc. flour 1/2 tsp salt 1/2 tsp. Combine oil & lemon juice (for salad dressing. cottage cheese 4 eggs 6 tbsp. Mozzarella. pepper. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. frozen chopped spinach 1/2 lb. Let it cool. butter Preheat oven to 350 degrees. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. pkg. . Season the tomatoes for taste (salt. Bake tomatoes for 45 minutes until wrinkled & shrunken. Let it cool down. Boil pasta until al dente. pepper 2 tsp. 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. Feta Cheese. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Cut each tomato in fours. crumbles 1 pt.
Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Pour remaining sauce over manicotti. Make sure you spread it evenly. Let sit for one half hour.) • 2 tsp garlic. Fill each manicotti with mixture. Meanwhile. Serve with Italian bread or garlic bread sticks . To tell if it is done. heat oven to 400. Then combine the two mixtures into one bowl and stir well. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Place filled manicotti over sauce. In medium bowl combine all filling ingredients and mix well. Bake an additional 5-8 min or until cheese is melted. the pie is ready. etc. sprinkle evenly with cheese. Grill or broil until colour shows on vegetables. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Uncover. rinse with cold water and let drain. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Bake the pie for one hour. about 10-15 minutes. Let the pie cool for a few minutes. pepper. flour and eggs. stick a knife or toothpick into the center of the pie. Thread onto metal or soaked bamboo skewers. Drain.In another bowl mix together salt. If it comes out clean. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. marjoram. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly.
celery. shiitake mushroom caps thinly sliced • 1 med. Serve over rice. mix well. chopped • 8 oz. peeled & grated • 1 medium carrot. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. or until they begin to soften. Pour about 1/2 cup batter on hot griddle. water chestnuts. stirring frequently. grated • 1/4 C onion. Add soy sauce. chopped • 1 red bell pepper. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. water chestnuts. sliced diagonally • 2 c baby bok choy. red bell pepper cut in short. bell pepper. cook onion and garlic in oil for 3 minutes. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. lightly coated with non-stick cooking spray. Fry 2-3 minutes on each side or until golden brown. until vegetables are crisp-tender. and mushrooms. Continue cooking. about 5 minutes. bok choy. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. combine ingredients. mustard. 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. thin strips . vegetable stock.
add the remaining 1/4 cup of peanut oil and the garlic. and vinegar. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. When it begins to smoke. tossing well. about 5 minutes. Stir until the eggs are firm but moist. add to skillet with vegetables. Add ginger and garlic. cook 3 minutes. add 2 tablespoons of peanut oil and the lightly beaten eggs. if desired. Bring 1 quart of water to a boil in a small saucepan. lightly beaten 1 carrot. celery. Stir in the rice and stir-fry 1 minute. Add the carrot and boil 1 minute. stirring occasionally. simmer until vegetables are crisp-tender. Meanwhile. Transfer the eggs from the skillet to a small bowl and break them into small curds. Serve hot. red pepper. Add broth and sugar snap peas. Mix to blend well and set aside. Pour in the sauce and cook until the rice is heated through. in 1/2" cubes 1 red bell pepper. Place a small skillet over medium heat. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Add tamari or soy sauce. 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 peas. Drain and rinse in cold water. Add mushrooms. Add sesame oil. Drain noodles. Set aside. bell pepper and bok choy. When it begins to smoke. heat oil in large deep skillet or wok over medium heat. cook 1 minute. . Stir-fry 1 minute. stirring frequently. stirring occasionally. Drain again and reserve. Place a wok over medium-high heat. Add the carrots. 3 to 5 minutes. cook 30 seconds. Sprinkle with peanutes or cashews. Stir briefly.
This dish will keep well in the fridge for up to a week. drained 1/4 tsp chili powder Heat oven to 350 degrees. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Sprinkle with remaining 1/2 cup cheese and the chili powder. press in bottom of baking dish. mix the oil. drain them and move the potatoes to a mixing bowl. leaving the skins on. 8x8x2 inches. Spray square baking dish. egg product. and rosemary. with nonstick cooking spray. cook the potatoes in boiling water until tender. Mix rice. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. After the potatoes are tender. spoon over rice mixture. seeded • 1/2 c chopped green onions • 1/2 c black olives. Let stand 5 minutes before serving. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . pkg. 1/2 cup of the picante sauce and 1/2 cup of the cheese. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. oregano. let the salad stand for at least thirty minutes before serving. Mix beans and remaining 1 cup picante sauce. 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. 6 servings Spinach Stuffed Tomatoes 10 oz. crumbled feta cheese • 1 sweet red bell pepper.Potato Salad • 2 lbs med. Do not overcook! While the potatoes are being cooked. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. After all of the ingredients have been thoroughly (yet gently!) mixed. Next. vinegar. They are done when you can easily stick them with a fork.
Chop pulp finely and add to spinach. Let stand for 20 minutes. Let stand 5 minutes. salt & pepper to spinach mixture and blend well. Sprinkle with remaining mozzarella and parsley. garnish with chopped green onion and toasted sesame seeds. green onion and red pepper. cilantro and sesame seeds in a large bowl. Discard seeds. Add 1/2 cup mozzarella cheese. onion. carrot. Spoon evenly into tomato shells. Serve salad in a large bowl. This salad goes well with grilled meats and fish. shredded • 2 Asian pears. Invert tomatoes shells on paper towels to drain. drain well and squeeze dry. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. In another large bowl mix cabbage. honey. Slice and hollow out centers of tomatoes. Asian pears. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . soy sauce. Preheat oven to 350 degrees. Put in large bowl.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. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Toss the cabbage mixture with the vinaigrette. Asian Slaw • 1 head of Napa Cabbage. 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. parmesan. sugar.
Prepare pasta (shell or tube pasta suggested). Add red pepper flakes. prepared according to package directions Melt butter over high heat until bubbly. (The alcohol burns off but makes tomatoes "come alive". heavy cream. Simmer tomatoes with the two cheeses for three minutes. Set off burner and allow cheese to melt into soup. Pour into greased 9x13" pan. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. and pepper. Bake at 350 degrees 5060 minutes. . garlic.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. Rapidly add vodka. Cook on low heat for 30 minutes. Add chopped white part of green onion. Simmer for 2 minutes. salt. Add parmesan cheese at the end of cook time. then add 1 cup of heavy cream and simmer for one minute.
quartered and sliced • 2 cans of 15 oz. Zucchini Soup • 4 medium zucchini.Mix completely with the sauce and serve immediately. Combine eggs. sprinkle parsley flakes in a larger circle around the 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. top with parmesan then cheddar cheeses. Carefully put a layer of spinach and crumbled feta cheese into the crust. Combine potatoes and 1/4 cup onions. milk. . chopped • 1 tsp. Vermont Cheddar Pie • 2-3 cups diced. white pepper • Dill weed to taste • 2 pkgs. pour carefully over cheeses. cream cheese • Chopped fresh chives or edible flowers for garnish. press into pie plate as crust. salt-free lemon/herb seasoning • 1/2 tsp. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Bake at 350 for 1 hour. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. 8 oz. sprinkle paprika in a larger circle around parsley flake circle. vegetable broth • 2 onions. Sprinkle with seasoned salt and garlic powder.
onions. Serve hot over warm. After beans have been cooking for approximately 2 hours. 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 all other ingredients. or until beans are very soft and a red gravy is produced. Now add chopped green onions and additional season salt if desired. Add to a large pot and cover beans with water until water is two inches above bean line. Garnish with chopped chives or fresh flowers. chopped green onions and rice. until smooth. Then blend in zucchini mixture. Add season salt and continue to simmer this combined mixture for another hour. Cook mixture until soft. Blend the cream cheese in blender until smooth. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. pepper and dill weed to taste. then cover and reduce to a low heat and simmer. except seasoning meat. approximately 20 to 30 minutes. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Bring to a rolling boil. chicken broth. Cook for approximately one more hour. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. Chill over night or until very cold. a portion at a time.In a saucepan. add remaining liquid. white rice. add zucchini.
it loses fat at a slower rate. women require at least 1. In response. . There are many. as a result. final mixture will be a little lumpy. not fat.• 2 tbsp powdered sugar Mix all ingredients together very well. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. There is no quick and easy way to improve body composition. In other words. A combination of exercise and diet is the best way to lose unwanted body fat.200 calories. This ensures an adequate consumption of necessary vitamins and minerals.500. many more recipes out there for vegetarians. and it may also help keep the body's metabolic rate high during dieting. with the calories distributed over all the daily meals including snacks. one should eat less and exercise more. Be creative and use your imagination. Losing fat safely takes time and patience. it helps the body maintain its useful muscle mass. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Prepare a medium-hot skillet. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Not only does exercise burn calories. 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. lightly oiled. This can negatively affect his physical fitness. This is just a start for you. Athletes must consume a minimum number of calories from all the major food groups. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. since weight lost through these practices is mostly water and lean muscle tissue. it tries to conserve its fat reserves by slowing down its metabolic rate and. Dieting alone can cause the body to believe it is being starved. Athletes should avoid diets that fail to meet these criteria. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure.
will not make up for poor health and exercise habits. Aerobic exercise. fat is seldom the only source of energy used during aerobic exercise. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. In reality. crosscountry skiing. Aerobic exercises include jogging. most people would need to run or walk over 50 miles to burn one pound of fat. bicycling. Because there are 3. fat. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Diet In addition to exercise. This section gives basic nutritional guidance for enhancing physical performance. exercise to music. cross-country skiing. stair climbing. burn little.selecting a variety of foods from within . In addition. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. A good diet alone. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. and jumping rope. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. walking. walking. examples include jogging.Fat can only be burned during exercise if oxygen is used. he needs to run or walk 35 miles if pure fat were being burned. rowing. and rowing.500 calories in one pound of fat. a mixture of both fats and carbohydrates is used. athletes should regularly eat a wide variety of foods fro-m the major food groups. To be properly nourished. is the best type of activity for burning fat. such as sprinting or lifting heavy weights. if any. Good nutrition is not complicated for those who understand these dietary guidelines. proper nutrition plays a major role in attaining and maintaining total fitness. Aerobic exercise is best for burning fat. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. swimming. For an average-sized person. and mental alertness. running or walking one mile burns about 100 calories. however. Anaerobic activities. which uses lots of oxygen. bicycling. Exercise alone is not the best way to lose body fat. As a result. Instead. swimming. good health. especially in large amounts.
85 calories/minute (150 lbs. multiply your body weight by 13 if you are sedentary. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. as shown in Figure 6-3. The result is a rough estimate of the number of calories you need to maintain your present body weight. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. By comparing caloric intake with caloric expenditure. a 150-pound person would burn 5. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. For example.1 calories/ minute) or about 305 calories/hour. Thus. Keeping a daily record of all foods eaten and physical activity done is also helpful. a person will burn 0. x 0. Good dietary habits help reduce the likelihood of developing CAD.1 calories per minute (150 lbs. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. and a typical. Similarly. they should eat three meals a day. You will need still more calories if you are more than moderately active. progressive disease. results from the clogging of blood vessels in the heart. A well balanced diet provides all the nutrients needed to keep one healthy. 14 if somewhat active. or negative) can be determined. has been associated with high levels of blood cholesterol. especially saturated fats and cholesterol. Weight is maintained as long as the body is in energy balance. x 0. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Another dietary guideline is to consume enough calories to meet one's energy needs. CAD. when the number of calories used equals the number of calories consumed.each group. and durations. Avoiding an excessive intake of fats is an important fundamental of nutrition./lb. balanced./min. = 11.034 calories/minute/lb. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. = 5. as shown in Figure 6-4. intensities./lb. and 15 if moderately active. The blood cholesterol level in most Americans is too high.079 cal. .85) or about 710 calories in one hour./min. that is. a slow. 150-pound male will burn 11.034 calories per pound per minute. To estimate the number of calories you use in normal daily activity. while participating in archery. A high intake of fats. a person running at 6 miles per hour (MPH) will burn 0. the state of energy balance (positive.079 cal.
potatoes) are the best sources of energy for active athletes. It is also important to avoid simple sugars. It plays an important role in maintaining normal body temperature.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. can result. such as candy. sex. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). age. Very intense activities use more carbohydrates. in the form of glycogen (a complex sugar). Athletes often fail to drink enough water. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Because foods eaten one to three days before an activity provide part of the fuel for that activity. are the primary fuel source for muscles during short-term. We should increase our intake of polyunsaturated fat. Concerns for Optimal Physical Performance Carbohydrates. but to no more than 10 percent of our total calories. The body uses fat to help provide energy for extended activities such as a one-hour run. high-intensity activities. Repetitive. Cool. the chief fuel burned is carbohydrates. up to 60 minutes before exercising. The current national average is 38 percent. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Water is an essential nutrient that is critical to optimal physical performance. plain water is the best drink to use to replace the fluid lost as sweat. In addition. Examples include weight training and the APFT sit-up and push-up events. high-intensity activities. As a result. Finally. Individual caloric requirements vary. the contribution from fat gradually increases. pasta. and training sport. whole wheat bread. The evaporation of sweat helps cool the body during exercise. Initially. because they can lead to low blood sugar levels during exercise. At least 50 percent of the calories in the diet should come from carbohydrates. Sweat consists primarily of water with small quantities of minerals like sodium. especially when training in the heat. it is important to eat foods every day that are rich in complex carbohydrates. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. water lost through sweating must be replaced or poor performance. Foods rich in complex carbohydrates (for example. 'but as the duration increases. Carbohydrates are the primary fuel source for muscles during shortterm. rice. depending on body size. and possibly injury. we should reduce our daily cholesterol intake to 300 milligrams or less. Athletes .
Therefore. 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. During prolonged periods of exercise (1. Many people believe that body builders need large quantities of protein to promote better muscle growth.8 grams per kilogram of body weight. Cholesterol is a fatlike waxy substance and is produced by the liver. and after exercise to prevent dehydration and help enhance performance. This can improve endurance. Protein is believed to contribute little. nausea. The recommended dietary allowance of protein for adults is 0. too much cholesterol in the body has damaging effects. The primary functions of protein are to build and repair body tissue and to form enzymes. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. . during. it is necessary to first understand what cholesterol is.should drink water before.5 grams per kilogram of body weight per day). Although cholesterol has purposes and is important to overall health and body function. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. if any. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. 1. to the total energy requirement of heavy resistance exercises. Weight lifters. as do regular soda pops and most fruit juices. these drinks should be used with caution during intense endurance training and other similar activities.0 to 1. one's need for protein might be somewhat higher (for example. and diarrhea. who have a high proportion of lean body mass. drinks that exceed levels of 10 percent carbohydrate. are helpful under certain circumstances. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. On the other hand.5+ hours) at intensities over 50 percent of heart rate reserve. can lead to abdominal cramps. Sports drinks. During intense training. During periods of intense aerobic training. these beverages can provide a source of carbohydrate for working muscles.
When the cholesterol level is appropriate. vegetables. The two main types of lipoproteins are: High Density Lipoproteins (HDL.) HDL transports cholesterol from cells back to the liver. it plays a life-giving role in many functions of the body. and produces bile acids which are proven to aid in the digestion of fat. Instead." As with some fats. The purpose of this ebook is to inform. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. When cholesterol is at a good level it works to build and repair cells. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. and grains you can maintain optimal health as they do not contain cholesterol. You want to ensure that your levels of this cholesterol remain . High cholesterol can be avoided! With a nutritious diet. On the other hand when you eat foods such as fruits. In fact. This puts you at serious risk for disease such as heart and stroke. educate and provide healthful options. alternative ways to manage your cholesterol without having to rely on medications. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. HDL is either reused or converts to bile acids and disposed. With too much cholesterol in the body. Lipoproteins equip the cholesterol to move around the body. This is done simply from reducing cholesterol by 1%. As we progress with "30 days to lower cholesterol" you will learn healthy. This is known as "good" cholesterol. cholesterol cannot be dissolved in the blood.Cholesterol forms every cell within the body. which is another form of fat. produces hormones such as estrogen and testosterone. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. In fact. there are several different body functions and several different substances that make up our understanding of "cholesterol. When you eat saturated foods such as dairy. though. meat and eggs your cholesterol elevates. molecules called lipoproteins carry cholesterol to and from cells. the levels build up and cause damage by clogging your arteries.
even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. gender and the heritage of the individual.even when other cholesterol levels are normal . gender. HDL consists of more protein than triglycerides or cholesterol. Understanding the Causes of High Cholesterol Besides diet." This documentary details the attempts of one man to live on fast foods and little exercise alone. we are setting ourselves up for problems.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. some people require a very aggressive approach which includes cholesterol lowing medication. Due to heart risk factors besides diet. when we speak of having "cholesterol levels" we mean more than one number. If you want to see a graphic representation of this. . For some. and aids to remove LDL from your artery walls.may lead to heart problems. We will address this issue as we progress in "30 days to lowering cholesterol. which can raise our bad cholesterol levels. other causes of high cholesterol are lifestyle. HDL aids to ensure protection from the risk of heart attack and/or stroke. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. 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. To maintain optimum health. and diabetes mellitus. Other factors involved in this risk are age. Obviously. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. Low Density Lipoproteins (LDL. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. Eating fast foods and convenience foods results in eating too many fats and salts. since having too low levels of HDL . family history of heart disease.high for optimum heart health." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. consider renting the documentary movie "Supersize Me. The results on his cholesterol and body health in just 30 days are truly frightening. smoking. In addition.
Once a woman starts menopause. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. 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. The Dorsal Aorta or the main artery branches out into many smaller arteries.prevents arteries from working their best. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Women generally have a lower level than men from age 50 to 55.especially bad cholesterol . Age and Gender: Cholesterol levels increase with age. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. the cholesterol level starts to increase. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Your Arteries and Cholesterol The job of your arteries is to pump blood. It is never too late to start on this path. While there is not much that you can do about your age. Use low fat cooking sprays to replace heavy oils whenever possible. each day will lower cholesterol. High levels of bad cholesterol may even prevent arteries . Exercise does not have to be a large time or money commitment. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. including walking. If you have a family history of heart disease and high cholesterol levels. Too much cholesterol in the blood . work harder and start earlier in adopting a healthy lifestyle and eating plan. Buy cooking oils that are unsaturated. Just 20 minutes of aerobic exercise. Diet: An important consideration in eating is choosing lower fat.
Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. It helps pump the body's blood. High cholesterol levels fill arteries with thick substances that prevent your body from working well. The heart relaxes and produces enough force to push the blood through. Each are made up of epithelial cells. If this happens often enough you can suffer a heart attack or a stroke. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. No matter what your current health. The middle layer is elastic and very strong. Arteries are constructed of a tough exterior and a soft. this system works effectively and the blood can carry oxygen and other essentials throughout the body. since cholesterol can actually lead to blockages in your arteries. and the main reason behind the blocking of arteries is high levels of bad cholesterol. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. and strokes. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol .can increase your chances of heart disease or stroke. it is critical then that we keep arteries free of bad cholesterol for optimal health.from functioning at all. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. heart attacks. The inner layer is smooth and allows the blood to flow easily. smooth interior. As the heart beats. Even having "borderline" cholesterol levels . Your heart becomes starved of required blood.or bad cholesterol levels that are elevated but not considered "very bad" . For this reason. This means that if you want to prevent heart disease. you need to keep your cholesterol levels in a healthy range. Consider: Heart disease is one of the leading killers in North America. In a healthy person. eating a better diet and getting exercise can help keep you healthy. the arteries expand and are filled with blood.
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. Consume less than 200 milligrams of dietary cholesterol each day. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. or follow the limits for dietary cholesterol that your doctor sets for you. . In fact. especially if you have very high cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Limit your sodium intake to 2400 milligrams a day. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Again. if you have elevated levels of high cholesterol. In fact.Eating is one of the things that can affect your cholesterol level a great deal. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Being overweight can contribute to cholesterol and to heart ailments. but reducing your intake of all salts is the better choice. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. you can take steps to regain your health by following a low cholesterol and low fat diet. If you need assistance seek out a nutritionist or dietician. As an added benefit. If you have too high cholesterol. Sea salt is a better option. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Receive 25_35% or less of your day's total calories from fat. The effects over all will be immediate. try to lower your saturated fat intake as far as possible. 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.
Limit and eat only in moderation if at all: Highly processed foods. High cholesterol foods include: Organ meats (this includes liver. dry beans. These foods include: Oats. including select cuts of meat. salad dressing and sauces. • Enjoy foods high in soluble fiber. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. poultry. bologna. You can keep the skin on to seal in the juices so long as you remove the skin before eating. and especially processed meats such as deli meats. 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. sausages. rye. which can wreak havoc on your heart health. salami and fatty red meats All foods that are fried. eggs and nuts each week. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. fish. hot dogs.Refuse foods made with harmful trans fats such as margarine. .
Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. You can only eat small portions of animal products before you have to worry about cholesterol content. 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. Consider all the vegetables you may not have tried yet (please note that this list is not . As an added bonus. chicken. and cuts that have less white "marbleized" texture. In fact. not poached.and have lower cholesterol levels as a whole. Increasing your intake of fresh (not canned. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . and grains are healthier . If you have always felt deprived while following low-fat diets in the past. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. With vegetables and fruits.not to mention the higher rates of obesity . and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. When most of us think of "veggies" we think only of a few. Select fish such as cod that has less saturated fat than even chicken or other meats. white meat. choose leaner cuts. you do not have to worry as much about eating too many fruits and vegetables.When selecting meat. you can avoid this in the future simply by eating more fresh fruits and vegetables. those nations that eat more fruits. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. The white "marble" is fat that can increase your cholesterol. but some fruits and vegetables have been linked to lowering cholesterol in patients. While you do not want to overeat. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables.that North Americans face. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. To put it simply. 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. there is no such worry. fish. Even the leanest cuts of meat. vegetables.
lima beans to azuki beans. green beans. sugar snap peas. chickpeas. from black beans. and many others) Bean sprouts Lentils Peas (again. navy beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . borlotti beans. kidney beans. red beans.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. many which you likely have not tried before. soy beans. not just the seeds. runner beans. mung beans. These may include snow peas. green peas. 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. broad beans.complete . there are many delicious brands of peas.there are too many vegetables to list here . and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.
and others. Gala. from butternut to acorn to pumpkins and gourds. There are many types of mushrooms. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. red potatoes. from the common to the exotic. Jonagold. Mantet. orange. Empress. Arlet. some quite rare. you will be stunned by the range of lettuces out there. Cortland. Braeburn. Blushing Golden. Honey Crisp. . Centennial Crab. 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. it is a fungus. Fuji.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Empire. not just their size. Chieftain. Mutsu. 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. yellow and red peppers. Liberty. 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. Try the following varieties: Akane. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Kandil Sinap. Mcintosh.
Reliance. lingonberries. and others) Persimmons Pineapples Plums (including Mt. Monmorency cherries. Wilson Juicy. Cassava. Russet. Chinooks. elderberries. Yellow Transparent. Royal Plum. Bartlett. gooseberries. and others) Berries (besides the usual strawberries and raspberries. crowberries. Empress Prune_Plum. Starking Delicious Plum. Beirschmidt. Red Secor. nannyberries. Canary. Patricia. Red Haven. Red Astrachan. and Sensation Dwarf Peach. and others) Cherries (from sour cherries. Baking Bananas. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Apple Bananas. boysenberries. Canteloupe. many kinds.Northern Spy. Red bananas. blueberries. loganberries. there are dewberries. Dietz. barberries. Starr. sea grapes. Watermelon. Stanley Prune_Plum. Opal. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. currants. bearberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. among others) Pears (including Asian pears. Honeydew. cranberries. wineberries. bilberries. Yataka. Lapins. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Hedelfingers. Virginia Gold. huckleberries. Unize Plum. and others) Clementines Dates Figs Grapefruits Grapes (there are many. cloudberries. and sweet cherries such as Black Russians. Baby Bananas.
find a variety of fresh fruits and vegetables you have not tried and try them. avoid all fast-food. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. use this list of fruits and vegetables. every week. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of 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. Make it a mission to buy some fresh fruits and vegetables you have not tried. Print the list and circle all the fruits and vegetables you have not tried. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Look back over the list of fruits and vegetables . Cooking and Cholesterol If you want to lower your cholesterol. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Over the next 30 days. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. are notorious for offering poor nutrition and plenty of fat. In fact. When you have many types of healthy and delicious foods to choose from. you will naturally choose foods that are good for you and for your heart. you will want to cook your own meals more often. of course. If you want to lower your cholesterol over the next 30 days. and prepackaged meals. convenience. Convenience foods. most of us have tried only a small fraction of the fruits and vegetables that are out there.treat it like a checklist of the food adventures you could have with food.it is only a way to get you started in discovering new fruits and vegetables. salt. The fact is. and sugar. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. Realize that these lists of fruits and vegetables is far from complete . Read about new varieties of fruits and vegetables and try them as well. Your taste buds and your cholesterol level will thank you for it. This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. The secret to low-fat eating is to make eating the right foods as attractive as possible.
There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . 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. 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. carrots. Don't overlook cookbooks that feature Chinese. Simply chop up some favorite salad greens (mescalin mix. you can easily create a salad that is enticing. use only a pinch of the best sea salt you are able to buy. Buy some fresh herbs. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Use these to add flavor to your cooking rather than relying on salt. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own.the very freshest you can. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Vegan. If you must use salt. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. and Indian recipes. cucumbers.This isn't hard to do. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Use good olive oil instead of butter. Cooking to lower your cholesterol is not very hard. There are many recipe books at your local library . zucchini. and drizzle the salad with olive oil and lemon juice. Raw food. Not only is this healthier for you.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Choose fresh ingredients . Wrap some veggies in a tortilla. herbs) and garnish with a few nuts. You can also create a very low fat salad dressing by combining half an avocado with some herbs .no matter how harried your schedule: If you are very busy and tired at the end of a long day. tomatoes. switch ingredients to healthier alternatives. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. cut more veggies into a salad. Japanese. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. If you have recipes you cannot part with. even if you are lost in the kitchen.
Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. eggs. bacon bits. If you are using apples or other fruits that tend to "brown" in your salad. If you do want to add meat to your salad. from fresh pasta or dried pasta to vegetable pastas and rice pastas. This makes an excellent and very healthy snack. Instead. You can make similar meals with rice or even low-fat tofu. Experiment with different fruit combinations to find different tastes. Fruit Salads: Chopping up some of your favorite fruits. .and lemon juice. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. This can be a very tasty combination and is still quite healthy for you. Simply cook the pasta in a pot. Avoid highly processed deli and sandwich meats. Instead of fats or mayonnaise on your sandwiches . Add the pasta and toss until the vegetables are the desired consistency. 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. If you are craving desserts. Many prepared pasta dishes use plenty of salt or cream-based sauces. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. whole milk products such as chesses. Avoid croutons. Pastas: There are a number of pastas available.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. and lemons can make a beautiful and attractive salad that is very low fat. All can be made into delicious and heart-friendly meals in minutes. berries. use lean and skinless chicken or other poultry. and other high-fat foods in your salads. Combine until blended. Shred your favorite vegetables or cut them into very small pieces. Add your favorite fresh herbs (basil is a good choice) and combine. but some combination of this recipe can give you a tasty meal with less fat. It can also be a great quick breakfast on days when you are in a rush. opt for skinless poultry. 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. Sandwiches: Sandwiches are quite easy to make.
and salt that you can. fruit sherbert. calories. For example. take care to read the labels on these snacks and choose the brands with the least sugar. fat. plenty of calories and some fats. so overindulging in these will certainly not allow you to keep your heart healthy. fish. 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. Lean meat dishes: When you have chosen your lean cuts of meat. sodium. occasionally eating low-fat desserts and snacks such as angel food cake. you can make these foods even healthier by reducing the amount of fat you use in preparing them. 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. and cholesterol . If you absolutely crave a dessert or snack. these products still do often contain sodium.many are very high in sodium. polyunsaturated. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. However. you can get planks of cedar that are perfect for baking or grilling fish . Consume fat free. and sugars. wafers. Also. Choose only lean meats. fig and fruit bars. and hydrogenated fats). calories. cover with lemon juice and possibly herbs and grill or bake until done. try to stave off the craving with fresh fruit. puddings made with low-fat milk that make lower-fat alternatives. low-fat yogurt.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. If this does not work. Jello. Enjoy white meats. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages .simply place the fish on the cedar. At many fish shops. though. animal or graham crackers. skim.
especially if we have followed less than ideal eating and life patterns for some time. Odds are. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Think of the last ten food advertisements you have seen.and likely this has been the doing of advertisers. 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.Choose fresh rather than processed. but you have also learned to associate certain foods with certain ideas and ideals . you likely picture the hamburger you see in advertisements . spiced. It sounds crazy. When you think of a salad. adopting a very low-fat diet and healthier lifestyle is often challenging. you may nit get the same strong images in your head. they were for less-than. less than healthy foods have needed advertising. Traditionally. However. 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. prepared.a large. pickled or tinned foods. we don't always do what is right. simply because salads and vegetables are advertised a lot less. though. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. Today.even when those foods are processed and contribute directly to higher cholesterol. 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. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. When you picture a hamburger. there is a huge market for convenience and "junk" . try frozen foods that have no sauces or other ingredients added. Face it. You learned to like some foods as a child. juicy burger with all the toppings. 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 . Although we may know which foods we should be turning to and which lifestyle changes we need to make.healthy processed foods. If you cannot find fresh produce out of season. because they were not needed.
Is it any wonder that restaurant meals .they add ambience to make the meals more attractive and appealing. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. though. Take a look at those high-fat and cholesterol-high foods. This is no mistake. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Odds are. compare the amount of shelf space given to convenience foods. they come in brightly designed packages that grab the eye. and sodas to the amount of space given to the produce section. When you visit your local grocery store. Add some music or candles to your dinner.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. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. 2) Make good-for-you foods appealing. 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. Figure out where you see advertisements for foods and then avoid those ads. sugary foods. Advertisers do an incredible job at making foods attractive. this is exactly what restaurants do to advertise their food when you are actually in the restaurant .foods. . so that customers are more likely to walk away feeling happy and satisfied with their meal. 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. 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. In fact. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers.even those that are fatty and terrible for your cholesterol . and lower your cholesterol over the next 30 days as well. In too many grocery stores. avoid the television for a while and watch your cravings for fatty foods decrease. they are placed at eye level. There is no reason why your heart health should suffer because some advertiser is good at their job. Often. After all. much as restaurants do. Advertisers are trying to make their products appealing. If this describes you. Most people see the majority of food advertisements on television. junk foods. but many times these foods are less than great for your cholesterol level. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television.
congealed. 3) Describe foods in a way that makes them appealing to you.as mushy.such as "delicious" and "juicy" described about fatty foods. Ask your friends and family for their dining-out horror stories.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. You can use the same technique to make good-for-you low-fat foods seem appealing. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. cold. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.without feeling cheated or deprived. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . If you find that you crave convenience foods. greasy. imagine them in the worst possible light .For the next 30 days. Whenever you find yourself craving foods that are high in fat or sodium. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats.when buying food that is good for you. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. As soon as you are aware that you are craving the foods. This will make bad-for-your heart foods seem far less attractive. and disgusting. Advertising works by staying with you. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. 4) Use a little negative advertising. you will find it much easier to stick to a low-fat diet . and other foods you are trying to avoid during the next 30 days. recall the times you have had terrible fast food or convenience food meals. and look up stories about the disgusting things people have found in the fast foods and convenience foods. fast foods. watch out for negative words. try to find ways to make these foods less appealing. 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. For example. . use a little negative advertising." This is not likely to make you crave these foods especially since you are always hearing great adjectives . Try to do the same thing as advertisers .
If you keep cookies. advertisements. You do not have to invest a lot of money for this. give it away. as you work to lower your cholesterol. While you are cleaning out your kitchen. If you have a deep-fryer. 2) Make your kitchen a heart-healthy place. fried foods. you are more likely to turn to them when you are feeling hungry. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. if you can. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation.and are less likely to cheat on your new eating plan. no-stick cooking ware. 2) Give them away to a friend or food bank. Replace your foods with lowerfat or healthier alternatives. Invest in parchment paper. you are far less likely to be tempted by them. you should eat in and eat foods you have prepared yourself almost all the time. . 3) Eat in. you are more likely to reach for them when you are hungry. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper.and for life! . If these things are not in your home. or menus from take-out places and restaurants. When you make your meals yourself. a rice steamer. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. 4) Get lots of appealing heart-healthy foods into your kitchen. healthy foods over the next 30 days .What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. Hang up some nice curtains or at least get rid of the clutter. wok. If your kitchen is an enticing place to cook. you can easily reduce how much fats and sodium goes into each meal. you are more likely to cook at home rather than being tempted to eat out. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. but prevent fruit flies. Also get rid of any fliers. try to find ways to make cooking in your kitchen more appealing. go through your home and get rid of the foods that you should be eliminating or cutting back on. and other temptations around. That way you are far more likely to reach for low-fat. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. 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. For the next 30 days. If you make healthy foods more attractive and visible.
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. After a long day at work. Find ways to get yourself motivated to eat well for life. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. cooking with someone else tends to be more fun. or in your home rather than in restaurants or cafes that feature rich foods. child. You will learn many recipes and cooking tips for heart-healthy eating. This can make heart-healthy eating more difficult. but we often leave eating to chance. 8) Socialize without food.we meet friends at restaurants. Over the next 30 days. This is especially a problem since we so often equate social times with eating .5) Consider taking a heart-healthy cooking class. Meet friends at the gym. . If you have very high cholesterol. For many of us. make it a habit to meet friends at places that don't have food as a major entertainment. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. Many of us take in excess calories and fats when we eat out with others. Whether you get help from a roommate. 7) Get help in the kitchen. Or. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. Plus. If you can't find someone to help you. and pubs or we have movie nights that include take-out pizza. then find some way to make cooking time more fun . and have the opportunity to spend time with others who are concerned about heart health. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. coffee shops. 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. it can be too daunting to come up with a menu and then cook a meal from scratch. Most of us plan our days and our finances. 9) Get motivated. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it.listen to music or watch a movie on a portable DVD player as you cook. The hard part is staying motivated to keep the diet plan up for weeks. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. on hiking trails. so that there is no excuse to turn to convenience food. fear is a great motivator. or spouse. 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. once you learn to cook healthy and delicious meals.
Keep cut up fruits and vegetables in your refrigerator to make stir-fries. If you can make low-fat alternatives easier to reach for than fast food. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Whether it is general stress. Keep low-fat yogurt and other low fat foods around for fast snacking. Sometimes. Sound too simple? Not at all. milk products) should be smaller still . types of fat. If your walk home from work takes you past a favorite restaurant you find hard to resist. If counting fat grams. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. or meetings with your boss. 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. high-sodium "fast foods. Luckily. Make sure that you eat different fruits and vegetables . and other low-fat foods are among the most convenient foods out there. Most of us have specific emotions and events that may make us turn to comfort food. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. The portion size of grain should be smaller and the portion size of animal proteins (meats. Post your list in your planner or other visible place so that you will see it. 12) Figure out your eating dangers and find ways to overcome them. this is very simple. salads. vegetables. sodium. fruits. sadness boredom. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. and beside each item. fiber." 11) Make heart-healthy food more interesting. On a paper. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. then you may need to find a different route home. and other healthy meals easier. and cholesterol in each of your foods is causing you stress. 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.no larger than a pack of cards. 13) Make cholesterol-friendly eating easier. simply make sure that most of your plate is taken up by fresh fruits and vegetables. list ways you can avoid the situation or at least make better choices when you are faced with it. If Tuesday work meetings leave you reaching for cookies in your office desk. When you prepare a meal. list the times you are more likely to want to eat.10) Make heart-healthy food more convenient. and you will reach for these foods rather than turning to high-fat.
SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. metabolites. constituents. 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. There is no one magic pill or powder that you can take that will make you stronger. If you are considering supplements. this simple formula will be a snap to follow and will actually lower your cholesterol. Supplement product labels must include the words "dietary supplement". Eating a variety of foods on a regular basis is the most important step toward this goal.each day so that you get a variety. you must weight the purported benefits against the potential risks . This will not make your cravings for less-than-healthy meals go away. Over the next 30 days.do your cooking with the olive oil. herbs. Eliminate foods such as organ meats. amino acids. and convenience or restaurant meals entirely. Use olive oil as your main source of fat and refuse other dressings or sauces . Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. Supplements include vitamins. or easily digested by all. lower your cholesterol by making sure that reaching for lowfat. botanicals. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. inexpensive. If you are on a very strict low-cholesterol diet. as well as concentrates. and extracts of these substances. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. but for most people interested in lowering their cholesterol. but it will go a long way towards ensuring that you don't give into the cravings. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. There are thousands of supplements on the market. egg yolks. this may not be enough. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Nor are supplements a substitute for regular exercise. full-fat dairy products. minerals. skinnier. or give you more energy. Variety is still important because bars and powders are not always low fat. all of which are easily accessible to athletes.
Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. even if you think that you can do this through the foods that you eat. If a product makes claims that sound too good to be true. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. if you have a need to lose weight. Get another opinion! Supplements can help to improve your body's function because you are giving your body exactly what it needs to do the work right. Don't assume that any information that you find is reliable. There are two routes to take. Another source for information is the web. Again. you are probably still missing out. But. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. look for supplements that can offer weight loss benefits. Information is key. If you have heart problems. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Quality is very important if you want to see benefits from supplementation. it sometimes needs additional supplementation to take it to the best level it can be at. How do you know how much to take? That's a trickier question. start by finding a health food store or a vitamin supplier. 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. what do you take? First off.(and cost) before deciding to use any product. While a diet that's full of nutrient rich food should not be replaced. Therefore. problems with gaining weight or other conditions. These individuals can also help provide you with the information you need regarding improving your conditions. But. First. In addition to this. First off. Giving your body the nutrients that it needs to make it through the day is essential to your well being. quality is essential to success here. the claims probably are too good to be true. It's like always giving your car premium gas and oil to do its job even better! . you can probably find a supplement or several that can address those problems for you. find a good quality multi vitamin and take that as directed. For example. make sure that you have a reliable source. find out what type of supplements you can take for your individual needs and problems.
This phosphate portion bonds to the ADP. There are several methods by which the body rebuilds ATP. but you will be able to find a high quality supply at your local health food store or if you look on eBay. is the "power" that drives muscular energetics. without oxygen. When ATP is depleted within the cell. while the remaining 60% is stored in form of creatine phosphate (CP). . is through CP. Once CP stores within the cell are depleted. liver.There are thousands of different supplements on on the market. Creatine is used for the resynthesis of ATP. I have been using multivitamin supplements and vitamin B supplements for 20 years. arginine. ATP. The typical male adult processes 2 grams of creatine per day. I can gain 5 kg of muscle in just two weeks using creatine. Creatine is a natural constituent of meat. The energy released by breaking this bond powers the contraction of the muscle. Creatine is manufactured naturally in the body from the amino acids glycine. Approximately 40% of the body's creatine stores are free creatine (Cr). including both elite athletes and untrained individuals. Creatine is also a very good supplement for gaining muscle mass. Creatine phosphate is "split" to yield the phosphate portion of the molecule. or adenosine triphosphate. There are many different varieties of whey protein. This process takes place in the kidneys. For the majority of the population. Another important supplement is whey protein. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. the bonds in the ATP molecule are split. and methionine. When a muscle is required to contract. and pancreas. Some of which perhaps are not particularly useful. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. There are several though that are very useful. turning it back to ATP. the cell can no longer contract. Creatine works by increasing the water volume within your muscle cells. mainly found in red meat. the body must use other methods to replenish ATP. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Creatine is the most popular and commonly used sports supplement available today. yielding ADP (adenosine-diphosphate). and replaces that amount through dietary intake and fabrication within the body. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. The fastest method.
03. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. 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. You can also calculate creatine dosage according to body weight and mass. Glutamine . Essentially. this could get confusing! Not really. In the "loading phase" which is where you begin adding creatine to your diet.3 = 27 grams of creatine per day After the loading phase. After that. The periods are brief because the ability of a cell to store CP is limited. so you would require 2. 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. Follow along closely. though. It can also delay fatigue during repeated workouts. you should be consuming . So if you weight 200 pounds. it's recommended that you stick to 5 grams per day.7 grams in the maintenance phase. Many people like to take their creatine in a shake as it most often comes in the form of powder. you must use your creatine regularly instead of sporadically for it to be effective.3 grams of creatine per kilogram of body weight. Experts say in the "loading phase". therefore the body will quickly move to other methods of replenishing ATP. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. Creatine is safe for most everyone to take with the exception of people with renal issues. allowing further capacity to regenerate ATP. Creatine is also thought to increase the body's aerobic abilities. In other words. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. However. your weight is multiplied by .Supplementation with creatine increases Cr and CP within the muscle. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. There are two way to decide what dosage of creatine you should take. the dosage is 20 grams a day for five to seven days. the formula would look like this: 1 lb divided by 2.2 kg multiplied by .
Two to three grams has been found to help symptoms of queasiness. brain. repairs and builds muscle and can induce levels of growth hormone found in the body. Under normal conditions. If you want to build a ripped body.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Again. Much of your protein will come from your diet. Glutamine is a nonessential amino acid that is produced naturally by the body. so you'll want to take it with milk or in a shake. our body can produce more than enough. during times of stress. Over 60% of our amino acids come in the form of glutamine. Protein The importance of protein to a body builder is a no-brainer. prevent sore muscles. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. it can result in muscle loss. promote healing. Protein is what makes up and maintains most of the stuff in our bodies. Research shows levels of supplementation from 2 to 40 grams daily. If you have too little glutamine in your system. it usually comes in powder form. Glutamine is also thought to prevent sickness. This includes stress that the body is under during periods of exercise. you'll need both creatine and glutamine alike. and stomach tissues. increasing protein through weight gainers or protein powders is necessary. Of course. liver. Sixty percent of glutamine is found in the skeletal muscles. and speed up growth hormone production. It is the single most important nutrient in a body building regimen. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming.Another popular supplement among body builders is glutamine. glutamine reserves are depleted and must be replenished through supplementation. However. . You have to have a positive nitrogen balance in order to gain muscle mass. The typical American diet provides 3. Protein has been shown to have the best effects on the body when combined with carbohydrates. Many people are choosing to supplement daily due to the long growing list of benefits. but if you really want to grow your body mass. This two to three gram dosage used post workout builds protein. The remainder is in the lung.
Nitric Oxide. especially on a diet. and will dissipate shortly after you complete your workout. As we said before. You can also add in some fruit for flavor. If not. Unfortunately this pump is only temporary. The release of nitric oxide creates surges of blood flow. causes vasodilation (an expansion of the internal diameter of blood vessels). Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. it's good to combine your protein with some form of carbohydrate for maximum results. which in turn leads to increased blood flow. Its unfortunate high cost however makes me advise you to use it sparingly. the best time to take your protein supplement is post-workout. so you can take it in a shake just like with other powdered supplements. a key molecule manufactured by the body. and increases strength along with stamina. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. and olive oil. As with creatine. Nitric oxide promotes extended ability to life weights. Many body builders take nitric oxide for a variety of reasons. and should be taken in the manufacturer's recommended dosage. ice cream. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. 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. When on low-carb diets whey can function as an alternate source of energy. So whey is the best protein. It also supplies the most amino acids that bodybuilders use. It also signals muscle growth. Nitric Oxide is present for a brief moment. Whey protein is the only choice when on a diet however. which is the muscle pump we are familiar with. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Nitric oxide also comes in powder form as well. It often comes in pill form. oxygen transport. 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. speeds recovery.The best type of protein supplement on the market is whey protein because it is the highest yield. Combine the powder with some eggs. Whey is the best investment because of its capacity as a postworkout recovery supplement. sparing hard-earned muscle protein and glutamine stores within the body. . when a muscle contracts and blood vessels dilate. low-fat milk.
so it's good for your brain. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. a decrease in libido. Steroids do have some advantages. especially if you use them together synergistically. But those are the only ones I prefer to take apart from ginko biloba. 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. general energy and well-being. cancer. Steroids increase testosterone production which can lead to overly aggressive behavior. . you can take. complexion. However. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. but they are used by body builders all over the world. 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.There are many other supplements. and in many places. They also enhance performance making a person stronger and extending their stamina. They are used in treating a variety of health problems including AIDS. 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. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. they are illegal. They help the body fight the ill effects of these diseases and promote healing. All steroids eventually change to estrogen which causes feminization in men. Both of these substances are highly controversial. steroids have some serious health implications when taken for reasons other than therapeutic. That causes an enlargement of the breasts along with an increase in fatty deposits. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. and low sperm count. which is known as stacking . However. Ginko is great for circulation. They can cause serious liver damage and even lead to liver failure.
Body building has long been thought of as a man's sport. . but more and more women are getting interested in it as well.Growth hormones stimulate the elements in the body that make muscles grow. A Healthy Emotional Life As you can assume. At these times a good sauna. Even using various methods to help your body recover. but many body builders take them to basically tell their muscles to get bigger. a massage or soak in a hot pool will reduce the feelings of fatigue. They can be dangerous. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. as well. MENTAL TRAINING Mind Fitness. They can make you bigger quicker. Following is a list of recuperation techniques and a description of them. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. You will still need to take time to rest though. You can get huge. They are naturally produced by the body. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. though. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. It controls the way that you perform each action. perhaps it's better to cut down on the workouts and allow for your body to recuperate. it still takes time. your mind is a powerful tool and it helps you through each step of your day.
There are many different ways that this can happen. In addition. several key things must play a role. A Healthy Brain With the onset of Alzheimer's happening to more and more people. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. there is evidence that says that you can actually push off the onset by some time if you do the right things. you need to exercise your mind. Emotional health is an important battle that everyone must strive to improve. you need to be able to effectively deal with it and then to move on. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. should something emotionally troubling happen to you. plays a significant role in the quality of life and the longevity that you have in your life.Yet. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. for many people living in today's hectic lifestyle. When you are emotionally or mentally unfit. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. you need to be fully capable of thinking clearly. Keeping your mind active. challenged and attentive is essential to your well being and this fight. The mind's health is quite an important aspect and. For example. your body's health is directly related. performing mental tasks and you need to be able to conquer problems effectively. including the simple fact that you may have to battle illnesses more often and with greater intensity. 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. For this particular battle. First. There are many various ways that you can improve your emotional state by learning how . it's anything but easy to make it through the day without dealing with some type of stress or pressure. the importance of having a healthy brain is very evident. there are many ways that your mind's fitness may not be the right level that it should be. believe it or not. In fact. Although you may be wondering just how you can control your minds fitness. such as a death or deception. What's Healthy? For your mind to be in a healthy state. While life affects each one of us. 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.
the right social activity is one way to improve your emotional health. you do all that you need to do and there's nothing limiting you. too. Indeed. 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. Where Are You Now? When it comes to determining how mentally fit you are. After all. but that's not a common occurrence. But. you can consider them. It can lead to various health issues physically. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. but it also causes all types of physical problems for those struggling with it. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about.to react to critical situations. This is a personal decision. Spiritual well being is a critical factor in maintaining your health. learning to effectively manage stress is important. mental turmoil and even times when they are so stressed that they can not function properly. most people go through stages of depression. . It can help you to tackle even challenging tasks with more ease and with success. of course. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. you may think that you have nothing to worry about. Not only does it pull you down through causing large amounts of emotional trauma. Sometimes it may be important to remove the stressors from your life. During these times. While you can't take away everything in your life that causes stress. For those that do believe in a Higher Power. While there isn't always a need to be religious or spiritual. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. and you. too. mentally unstable and unfit. it can often play a role in the way that you see your life as well as in your emotional state of mind. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Believe it or not. Those that are spiritually fit.
there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. then you should be considering the vast number of mind fitness needs you may have. or are eating whenever you feel like it. To determine where you stand in mind fitness. Be honest. For the most part. Do you hate the life that you are leading.Yes. Emotional eating is eating when things go bad. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Do you struggle to make the goals that you set for yourself? 4. It's easy to go to the food to get the satisfaction that you need. Do you feel anxiety. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. too. it hurts to hear but just like your body goes through illness. ask yourself these questions. consider this scenario that happens over the span of time. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. While food never used to be so readily available. Improving the fitness of your mind not only improves your daily life but increases your longevity. While you may not want to do this. . If you have trouble sleep. now. this is one of the prime reasons that they are overweight or unhealthy in their diets. although you may not realize it. Do you have physical pain that is not the result of an injury? This could be stress related! 2. your mind can be struggling at the same time. Yet this is a dangerous situation. 1. For many millions of people. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. stress and angry often? What does it feel like and how intense does it get? 5. 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. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. For example.
The first step in fighting the way that food makes you feel. 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. the pounds are creeping onto your hips. is to recognize that there is a connection between the way that you feel and the way that you eat. As your self esteem drops. Incorporate as many of these things into your life as you can. it's also one of the worst things you can do for both your physical and your mental health state. You then find yourself dealing with pressure from the boss. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Soon. fatty lunch. Now. you are not fitting well into your clothing. Emotional eating is one of the hardest cycles to break. though. You become upset at yourself.. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Soon. you almost purposely make the situation worse by eating bad. and you'll see differences in the way that you feel and the way that you see the world. you hate your job so much that the only thing that makes it feel better is eating something bad for you.You begin by getting stressed at work. In fact. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. . Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You can't make the right decisions. you find yourself in even more problems. which includes emotional eating. yet if left intact. You decide you need a big. In just a bit we'll talk about some of the ways that you can have good mind fitness. A health self esteem is one that's confident but not overly macho.. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. your self esteem drops. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. you didn't do the job right. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. 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.these are all things that people end up saying to themselves when they are emotionally depleted. You aren't any good. You are a failure. Just look at you..
Just putting on a beautiful outfit can make you feel good about yourself. how can you build a social network of people that you can rely on? Make time for those that you already have. both physically and mentally. In addition. 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. its fun to have people around too! But. Then. Although challenging. whatever way is fun to you.Accept those. that relationship alone will be one that you have to work on. 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. Relationships take time and work. Don't take friends for granted because they won't be there when you need them the most. That means taking on the challenges that come up between people. Getting away or even just finding time to play a board game is essential. work on improving them if you can and then do the best job that you can overall. If your boss says that the job wasn't good enough. Those that dress well. This allows your mind to repair damage and it allows you to improve your network of friends. even when you don't pay attention to them otherwise. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. "Hey. Build A Social Network A social network is a very important to your well being. Commit to going out and having fun. 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. You should always strive for a lifestyle that's positive with those in your family and your friends. learn how to accept compliments and to take criticism. If you are married. you need to be able to say. Learn to take criticism positively. ask what you could have improved on for next time. Getting down on yourself because someone doesn't like the job you did isn't okay. Don't assume that they will always be there when you need them. Let's face. at least one time per week. take care of the way that they look and those that do things for themselves are the most confident people out there. working through them and then letting them go.
. there are many things that you can do. Asking questions. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. but you have to do it! Stress is one of the largest problems in health today. You'll feel good about life and your social network. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. it is important for you to find solutions to those problems. If the situations that you are in provide you with high levels of stress. To help remedy stress. too.need to be a friend. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. A hobby. Learning new things keeps the mind active and that means health. by relieving stress. now you have it! You know what to do to make your lifestyle improved through these changes. a physical activity. use your brain power! You don't have to do any type of exercise with your brain physically of course. find an outlet. Managing Stress Its not easy job. You need to find something that you love to do. getting the answers and working at it helps to improve the brain's function. but mentally you do! For starters. physical risks and puts your entire well being at risk for emotional breakdown. Stress affects your ability to function properly. For starters. 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. allowing you to fend off Alzheimer's and other conditions like it. always keep yourself learning. You should also use challenges to help power you through your day and your life. Your Overall Mental Fitness Plan So. or some other thing that really brings you happiness is necessary to have. It hinders you throughout your life by causing unhealthy living situations. 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.
Improve your stress levels and see physical. they are not everything. You probably already know the risks of what these things can do to your life. You Are What You Do. Improve them. and physical fitness increases. but feeling good about yourself is a must for overall health. Although each of these other elements that we've already talked about is very important parts of your lifestyle. 4. For example. It also helps to make it through difficult times when you have someone by your side. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Unlike the other chapters.1. Drinking And Drugs Each of those three things. . Working on this is hard. Keep your self esteem positive. this one will be structured a bit different. Too Your lifestyle is the way that you live your life. but you may not realize the extent at which it takes to improve them. It will cause cancer eventually in your lungs. Lifestyle Fitness. mental and emotional benefits right away. learn something new. Make changes like these today and see results today. 5. Smoking. drinking and drugs. 2. Improve your brain's fitness by challenging it through new adventures. Each decision you make throughout the course of the day plays a role in your fitness. There are no ifs about it. 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. is a problem for your health and your ability to make it through the life you have. continuous learning and through challenges of all types. smoking will eat away at your lungs and will cause cancer. Improve your social network to reduce stress and to improve your quality of life. smoking. If you can't think of anything. Do things that are enjoyable to you. 3. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead.
It's the time that your body heals from the exertions of the day. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. Stress hurts more.But. To improve your fitness. sleep is the body's time to relax and to recoup what it's done all day. For one. Your lifestyle fitness requires that you get quality sleep each night. They aren't able to improve the level at which they can function and they make bad mistakes.Rest is one of the most overlooked parts of an exercise regimen. your stress levels DO go down and you can feel better about the life you are living. Why is sleep so important ? There are actually several reasons. You kill brain cells. This can only happen if you stop soon enough. It's a time to restart. You need this time for your mind to. It's the way that your mind works through problems. There may be an underlying medical condition that could be causing it. refresh and give yourself the best chance at improving tomorrow. You will find that your health increases. you need to remove these problems from it. Some damage can be fixed through healing over time. talk to your doctor about it. others can't. then you aren't getting the right amount of sleep for health. Smoking and drugs are simply a no no. Drinking and drugs are just as bad. smoking is something that you can stop. though. To improve your lifestyle and to extend your life. physical ailments hinder you more when you don't get enough sleep. but the . your energy increases. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. you destroy your body slowly and methodically. Sleep Do you sleep ? No. 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. find a method to stop smoking and do it. When you quit early enough. your body can repair the damage that you have done to your lungs. even if it is one of the hardest things you will have to do. If you are facing problems with insomnia or are struggling to get to sleep. Those that don't get enough sleep are not capable of performing at their best physical or mental level. you put your life at risk and you destroy the organs in your body.
build muscle. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. but you'll have to use the bathroom more often as well which will disturb your sleep.096. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. If you work up a sweat before trying to sleep. you start to feel sleepy. Working out in this state has its obvious downside. • Get at least eight hours of quality sleep per night. your lack of muscular coordination places you at a much higher risk for injury. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. especially tea or coffee. you should never work out after not sleeping the night before. As your body temperature lowers. but if you go to bed on an empty stomach. though. it can distract from your ability to fall asleep. This will help you signal your body that it's time to think about resting. • Keep your bedroom dark and cool. Lack of sleep can have an intoxicating effect on your body. According to the Journal of Applied Sports Science. Just as you'd never head to the gym after drinking a few beers at your local tavern. Some people disagree with this theory. Try having some white noise in the room like a fan running. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. • Try having a light snack before bedtime. During the suspended state of animation you are in. Not only will the caffeine keep you awake. You're better off waiting until the next day when your body has been given proper rest. which is above the legal driving limit in most states. Muscle adaptation and growth often occurs at night. Body temperature has a huge effect on our ability to fall asleep.reality is it is actually a quite important principle. • Establish both a regular sleep cycle as well as a pre-sleep routine. . your body is doing exactly what you have been asking it to do during your workouts . For starters. • Don't drink a lot of fluids before sleep. Make sure this snack is light.
your body's synthesis of protein increases. but it is something to make part of your overall guide to living a long. During a workout. healthy lifestyle. Just as sleep will give you more energy. Growth hormones are very important in increasing muscle mass. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested.While your body is sleeping. but it really can be. growth hormones are also released. at least two hours beforehand. • Don't eat before bed. Your body can recover and repair any damage you did during the day while you are at rest. This is what makes you grow. it is also vital in helping your body recover and ultimately grow like you want it to. As you know. Money is one of the largest causes of stress in people every single day. Financial fitness isn't something that we'll stress for too long here. • Don't do stimulating things before bed such as watching television or working on a project. your marriage. stress causes a wide range of health concerns for your body. but the majority of this happens while the body is at rest. You worry about money and end up facing financial hardships that move into your work life. your home life. A majority of growth hormones are also released when the body is in the sleep state. Just think of the role that money plays in your everyday life. there are many ways that you can overcome them. If you are having problems with sleeping. . • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. and even your physical health.
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.
abcbodybuilding.Nothing can really compare to personal advice and guidance. contest schedules and results.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. You will find a whole new world opening up around you! . but it's free. You will find more information than you could have ever hoped for on this website including tips on nutrition. and it will open you up to all sorts of insights into this great sport. These are only a few resources you can check out as you begin your body building quest. or network with others in social settings. this author depended on several of these websites for information. • www. Look around you and find what works for you. • www. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. as well as pictures of people who have made amazing transformations through a body building program. and ways to prepare yourself for competition. The Internet is another invaluable resource for body building information.com This site is nothing less than amazing. In researching this book. Here are a few you should really check out: • www. You will get the most information by joining their website.getbig. where to find supplements.com This is another super website where you can find tips and tricks about how to maximize your workout. sample workout plans. Ask around when you are in the gym.bodybuilder.
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