Encyclopedia of Body Building and Fitness

By Gareth Thomas

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

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

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

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

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

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

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

You need to begin by understanding that change needs to happen. 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. but it needs to be in a certain range to be healthy. The higher this number is. You need this number to be there. Its important to do this to more firmy establish and prioritise your fitness goals. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. .Here are some questions for you beginners to ask to determine where you stand right now. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. You need to use them to understand exactly where you stand right now. There are several tools that you need to use to determine your health level currently. Ask your doctor where your blood pressure is.this is part of the goal setting process. You can find calculators for many of these available to you free of charge on the web. the more prone to health risks you are. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. For adults. Experinced athletes should also do a realistic self review . this is generally 120 to 139/80 to 89.

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

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

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

though. But giving up serious vices is not easy and you are well advised to get professional medical advice. With lifestyle fitness. Many of you will be fighting with some bad habits. That means insuring that your overall life is healthy in regards to the life that you lead. Those with eating disorders can also benefit from physical conditioning. and even fun. but 7-9 hrs is optimal. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress.Each of these aspects is very important. The longest i went without sleep in the army was 5 days and 4 nights . Remember. General Health: First things first. ways. I say hogwash and current medical research says the same. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time. I normally need 9 if I'm training and eating heavily. especially of course if you are too fat. . When i was in the army they were very keen on sleep deprivation. Namely alcohol. They used to tell us alot of bull that 6 hrs is sufficient. we'll tackle what the healthy standard is. 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. With your mind fitness. Throughout each of these aspects. we'll teach you how to improve your life through easy.some say they only need 4-6 hrs. we will start there. smoking or drug use. Its simply not true. While your body must be maintained as much as possible for health. for example. I know your situation. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Losing weight. isn't enough if you aren't eating the right foods even if you are losing weight. Emotional stability is critical to overall health. Most of us need 7-9 hrs sleep everyday. each aspect is just as important as the next. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. it doesn't do much good if you don't eat the right foods. Because each plays a role in your overall health. GET ENOUGH SLEEP !!! Sleep . Since your body is likely to be your largest factor impacting your life. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. Sure you can function on less or more. we mean making sure you are emotionally and mentally fit.

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

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

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

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

hormones and waste products in the blood such as lactic acid. 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 three things of most interest to us in biochemistry are nutrients. then there is anerobic which is great for muscle and bone growth and strength.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Aerobics can improve muscle function and growth. By training. and other activities and still have enough energy left over to handle any emergencies which may arise. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. But its a nerve reflex that prevents you. diet. After a while you will develop a natural sense for this.Exercise Physiology Lets cover some basics about physical training. The nervous sytem is quite remarkable. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Your workout routines. Anerobics can aid the cardio system and reduce fat. If done in the right way the two are complimentary. Diet also has a significant influence over biochemistry. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. training. There is aerobic training which is best for cardio respiratory improvement and fat loss. Well guess what. Components of Fitness Physical fitness is the ability to function effectively in physical work. By balancing your training and recuperation you can optimize your biochemistry. 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.can you do the splits ? Probably not. Your body works with a natural cyclic rythym. . Deeply tied in with all of this are your biocemistry and your nervous system. supplimentation and recuperation should all fit in with your optimal body routine. Especially with the training and recuperation. consider this . The components of physical fitness are as follows: Cardio respiratory endurance . The nervous system prevents this from happening (thank heavens). Nothing else. If you can do it with one.

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

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

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

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

the product obtained by multiplying 0.) Yet another way is to place the hand over the heart and count the number ofheart beats. or to see if one is within the THR during and right after exercise. When 91. use the THR of 161 BPM figured above. This will let him determine if his training intensity is high enough to improve his cr fitness level. If his pulse rate is below the THR. an adequate level of fitness.7 results. Before anyone begins aerobic training. muscles. the value is rounded off to the nearest whole number. he should know his THR (the heart rate at which he needs to exercise to get a training effect). the body will usually have reached a "Steady State" after five minutes of exercise. then multiply this by six to get his heart rate for one minute. particularly if they cannot find more than 20 minutes for cr exercise. the percentage (70 percent in this example) is converted to the decimal form (0. During the 10. When the calculations produce a fraction of a heart beat. (See Figure 2-lB. These arteries are located to the left and right of the Adam's apple.7.7 is added to the RHR of 69.second period.70) before it is multiplied by the HRR. As shown.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.) During aerobic exercise. At this time. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.70 and 131 is 91. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. a THR of 160. Exercising at any lower percentage of HRR does not give the heart. To determine the RHR.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. and the heart rate will have leveled off. In this case. as in the example. and lungs an adequate training stimulus. or maintain. place the tip of the third finger lightly over one of the carotid arteries in the neck. In summary. He should count his pulse for 10 seconds. For example.83 or 27) if he is exercising at the right intensity.7 BPM is rounded off to give a THR of 161 BPM. Thus. 160. the athlete should monitor his heart rate. the athlete should get a count of 27 beats (161/6= 26. and immediately after exercising. (See Figure 2-1 C. he must exercise harder to increase his pulse to the THR. . (See Figure 2-1A. The result is then added to the resting heart rate (RHR) to get the THR.

. then start with a basic program. For example. He should check his exercise and post exercise pulse rate at least once each workout. the shorter the time needed to produce or maintain a training effect. A athlete who maintains his THR throughout a 20. He should count as accurately as possible. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Walking is a great place to start. a 40-year-old athlete with a low fitness level should. the longer the required duration. In this type of training. The more intense the activity.If his pulse is abovethe THR. To find out if you have any limitations. an athlete can easily find his own THR just by knowing his age and general fitness level. since one missed beat during the 10-second count. refers to how long one exercises. Another way to gauge exercise intensity is "perceived exertion. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. Here are some tips for you to get in aerobic training. he should do it five minutes into the workout. or duration.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. TYPE First we will discuss aerobic training. the less intense the activity. during aerobic 70 percent HRR. talk to your doctor. • Start with basic aerobics and work up as your tolerance increases. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. To improve cr fitness." This method relies on how difficult the exercise seems to be. multiplied by six. It is inversely related to intensity. the athlete must train for at least 20 to 30 minutes at his THR. gives an error of six BPM. If he takes only one pulse check. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. Using this figure. TIME Time. your body will work to improve its function by improving how much work your heart can do. If not.

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

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

The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. The athlete's 2-mile-run time is 16:00 minutes. Recovery periods. This type of intermittent training can also be used with activities such as cycling. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. Using the time from Step 1. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. Using a 2-mile-run time of 1600 minutes as an example. the pace for an interval training workout is calculated as follows: Step 1. In this way. will be 3 minutes. rowing.relatively short time and increase his running speed. (8:00 minutes/4 = 2:00 minutes per 440 yards. 52 seconds long (1:56 + 1:56 = 3:52). bicycling. . 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. swimming. hiking. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time.1 to 4 seconds = 1:59 to 1:56. In interval training. 2. He does this repeatedly with periods of recovery placed between periods of fast running. 56 seconds to 1 minute.mile run time. therefore. (2:00 minutes .) Step 3. Step 2. 56 seconds (1:56) for each 440-yard run. 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. 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. These recovery periods. the energy systems used are allowed to recover. twice the length of the work-interval periods. Using the work-interval time for each 440-yard lap from Step 3. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four.) Thus. If a athlete's actual 1-mile-race time is not known. and his estimated pace for 1 mile is one half of this or 8:00 minutes. each 440-yard lap should be run in 1 munute.

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

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

in order to effectively train the cardio vascular system during swimming. and do pool-side kicking for an excellent aerobic workout. in swimming. tread water. After five minutes. This is because. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. rope jumping. walking.. CYCLING . cycling. athletes will help to ensure that they are working at the proper intensity.SWIMMING Swimming is a good alternative to running. Compared with all the other modes of aerobic exercise presented in this manual (e. Non-swimmers can run in waist-to chest-deep water. compare it with his THR and. cross-country skiing. For injured athletes. a athlete should set his THR about 10 bpm lower than while running. By modifying their THRs in this manner while swimming. if needed. etc.) in swimming alone. one's THR should be lower than while doing the other forms of aerobic exercise. The swimmer should start slowly with a restful stroke. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury.g. Some advantages of swimming include the following: Involvement of all the major musclegroups. It is used to supplement running and develop upper body endurance and limited strength. which minimizes lower body stress in overweight athletes. adjust the intensity. he should stop to check his pulse. Body position that enhances the blood's return to the heart. running. the heart does not beat as fast as when doing the other types of exercise at the same work rate. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. Together these activities combine walking and running with moderate resistance work for the upper body. They can also do calisthenics in the water. Partial support of body weight by the water. For example. Thus.

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

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

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

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

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

isotonic.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. Set This is a series of repetitions done without rest. one repetition has been completed. Muscle Failure This is the inability of a person to do another correct repetition in a set. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). . or isokinetic contractions. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. This is crucial to strength development. it adapts by becoming stronger. A 10-RM is the maximum weight one can lift correctly 10 times. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. Similarly. When a muscle is overloaded by isometric.

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

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

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

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

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

changing the exercises. For example. both should know how to use the equipment and the proper spotting technique for each exercise. There are also other factors to consider. and neck. or spotter. and altering the volume and intensity are good ways to add variety. as this can cause dizziness and even loss of consciousness. abdominal. and phases of conditioning. A poorly designed strength. he can do squats with a barbell instead of leg presses on a weight machine. when in the field). 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. exercise selection. Breathing should be constant during exercise. Each athlete must understand how to do each lift correctly before he starts his strength training program. who can observe his performance as he exercises. namely. and they may also produce better results. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. low back. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . To ensure safety and the best results. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. Lifting too much weight forces a compromise in form and may lead to injury. However. he can switch to partner-resisted exercises or another form of resistance training. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. As long as all muscle groups are exercised at the proper intensity. The weight lifter should always do weight training with a partner. Using different equipment. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. for variety or due to necessity (for example. The athlete should never hold his breath.training program can be very boring. The athlete should periodically substitute different exercises for a given muscle group(s). Correct breathing is another safety factor in strength training. As a general rule. A natural tendency in strength training is to see how much weight one can lift.then the arms. improvement will occur. Also. safety.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

lower yourself until the knee of your front leg is bent 90 degrees. your shoulders should be directly over front foot. and straightening your leg. Your foot should be far enough in front of you so that when you bend your right knee. raise yourself by pushing your hips slightly forward and up toward the ceiling. Reach one foot back and place your toe on the box. Slowly bend your knees. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Stand up straight. Keep your opposite foot flat on the floor and point your toes forward. Now. Keeping your front foot flat on the floor. your knee should be directly over your toe. then slowly straighten your legs and raise your body back up to a standing position. lowering your hips so your rear knee just clears the floor. Return to the starting position. your hips should be sitting back. At this point. If you have difficulty lowering yourself down this far.the higher the box. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Keep your back tight and your chest out throughout the entire exercise. Pause briefly in this position. bend your knee (of your front leg). Keep your head and neck in line with your torso so that you are looking forward. sit your hips back (like you are going to sit in a chair). Your shoulders should be directly over your front foot. Lunges Place a barbell on your upper back. Position your right leg forward in a long stride. Mid Section . Lift your chest up and look straight ahead. your thigh and lower leg form a right angle. and your chest should be directly over the middle of your thigh. Grasp the barbell with both hands with a wider than shoulder width grip. Complete a full set. and lean forward slightly at the waist. then switch legs and repeat. Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell. Place a barbell behind your head at the base of your neck.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . leading with your head and chest. or alternate legs for each rep. At this point. the more difficult the exercise.

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

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

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

Rest If a four day workout plan is too much for you. and Abs Do three sets of 12-15 reps each. Here is a sample three day workout. Keep in mind that you won't get results as quickly with a fewer day workout. consider starting out with a two or three day plan. • 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 . it can still be effective.Back.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 . but if you need to start out slowly. .• 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 . Chest.

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

add a little weight and do the exercise again. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. On the second set. These include cardio endurance. athletes' . If you find that it's just a bit too easy.It's a good idea to keep track of your workouts and how many sets and reps you are doing. This is to get the blood flowing through the muscles. 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. be sure to take note of how long it took you to get to that point. It describes calisthenic exercises for developing strength. you want to build your body. This could be a little time on a treadmill or walking. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. and speed. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. muscular endurance. and flexibility. not lift weights. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Circuits can also be designed to concentrate on sports skills. coordination. Be sure and rest between sets to allow your body to adjust and recover. 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. Remember. It's also a good idea to do your first set with very little weight. try more weight. flexibility. Usually that's around a minute or two. Circuits can promote fitness in a broad range of physical and motor fitness areas. strength. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. endurance. Circuit training is a term associated with specific training routines. The goal is to add weight until it's difficult to complete 8-12 reps. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level.

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

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

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

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

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

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

During your favorite show. Visit your local recreational center or community center. If you can't leave the kids. Use static (slow and sustained) stretching for warming up. Your Overall Body Fitness Plan To improve the physical fitness of your body.A combination of spinal rotation and bending should generally be avoided. . This is a great way to get in some quality time away from the television.. . However. You get the exercise you need without missing your television program and time will fly by. • If you can't leave the television. CALISTHENIC EXERCISES The following are some common calisthenic exercises. ballistic (bouncy or jerky) stretching movements. . • Do it with a pattern. if done. You can even start doing these things at home. consider these easy and fun ways to get in the exercise that you need.Stretch slowly and without pain and unnatural stress to a joint. take them with you. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. use a stationary bike. ride the bike. controlled movements with little or no extra weight. To make it even better. This means feeding it the right regimen of movements. head out for a walk with your spouse for a few minutes.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. you need to give it the physical movement that it needs. Start by working in exercise through aerobics and strength training into your day. use only slow. cooling down. too. which will make the process easier and even more enjoyable.

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

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

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

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

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

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

No single food choice is necessarily a bad choice.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. You Are What You Eat. only a small percentage of their total body mass may be fat. What you need to accomplish through a diet is to train your body to eat healthily. here. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Yet. We aren't talking about a diet that you will go on to lose weight and then come off of later. 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. you can do it with lots of favors that you AND your children will enjoy. . and height. which is best accomplished by a combination of eating less and exercising more. gender. Take a look at the weight allowed for your height as shown in Table 1. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. Don't think about a diet that's taxing. chips. limiting or boring. 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. Poor choices like a lunch of soda. But. full of taste and adventure. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. This exercise program meets the requirement to be physically active everyday. Although that sounds even worse. Losing one to two pounds a week is a realistic goal. troublesome. we aren't talking about a diet to lose weight. it's time to starting making some changes to your lifestyle. If you don't fall into the well-muscled category. If you exceed the weight listed for your height. you may not necessary be over fat. with all of the comfort that you want and need. However. too. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. Think of your diet as being free. And. open. Too many bad choices over time can accumulate into a poor diet. People always want to know if a particular food is good or bad for them. not a temporary thing but a permanent thing. You can do it even when you are in too much of a rush and don't have time.

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

you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. All foods and drinks should be noted! . • Meats are important parts of the diet. Dieting To Lose Weight Finally. If you are dieting and need to lose weight. Spend one or two days recording the foods that you eat in an average day on a piece of paper. 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. Those that do not get enough fluids end up having a body that retains water rather than having less. He or she may recommend a diet that is different for your specific health issues. The body goes into dehydration mode.• Water intake is also important. In addition. if you need to lose weight. you need to take into consideration the location that you are right now. Your doctor may have additional or different recommendations for your health. improving these five areas is all you need to do. The average person should consume about 1800 to 2000 calories per day. you're eating less and that you aren't getting as many calories from other liquids. causing you to keep in all that you can. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. You need protein but you shouldn't want to get it from fatty meats. too. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. take note of how a normal day or week goes for you. Where Are You Now? When it comes to improving your diet fitness. The good news is that you don't often need a lot of work to make them happen. What do you eat for breakfast. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. too. you need to reduce this amount to at 1500 to 1600 calories per day. If you don't do anything else. Consuming enough water means that you'll system is hydrated. 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.

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

much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. here is comes. For example. instead of eating it every few days make it the reward that you get for a week of good eating. That's exactly what you need to strive for here. This section of our book is long for a reason. Don't fret about the foods you love. If you are a diabetic. you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. But. There are certain times in life that foods become prime suspects to leading to health risks. We've already talked about what foods you need to eat for a healthy diet. use it in a different way. If you don't know you should talk to your doctor about this. and therefore you can improve your health overall.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. Food isn't worth the risk of your life. . 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. You should know what types of foods you can not eat. How Can You Improve? Okay. If you can not commit to making changes here. remember moderation is the key factor in real diet fitness health. high cholesterol foods that you currently are eating. your diet fitness can threaten your life through disease and even early death. Yet. The awful. limiting diet that's going to make your taste buds go permanently bland is up next. Here are several key areas to make changes and exactly how you should make them. now you need to consider how you will make changes that you can actually live with. One limit to this is when the food itself is detrimental to your health condition. 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. Indeed you may want that slice of apple pie. if you give it a try you may find that you like these foods better than you do the high fat.

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

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

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

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

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

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

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

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

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

• 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

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

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

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

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

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

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

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

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

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

Food group day ?

Recommended servings

Your diet per

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

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

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

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

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

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

Nutrient: Water (necessary for life) Calories: 0

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

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

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

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

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

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

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. 25 nuts 252 Mixed. or sugared beverage. 1/4 cup 340 Salted nuts: Peanuts. 160 French fries. 1/2 liter 250 Creamy salad dressing. 1 cup 223 Beer (European).especially in snack foods. 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.) 840 Coke. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. b.d. 12 ozs. Lower in fat. Weight control . Each teaspoon supplies an additional 20 calories. (Each teaspoon supplies an additional 45 calories). Lower in sugar. 1 ounce package 180 Chocolate candy.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . Become aware of how many calories you're consuming. 1 ounce 150 Grapefruit or orange juice. 2 tbs 170 Cashews. soda. creamed. 2 scoops 200 Potato or corn chips.

3 oz. Make up your mind to control food instead of letting food control you. or Everyone in my family is big it's hereditary. or discouragement. Try not to be food centered. beef bologna 237 Lean ham 103 1 oz. Forget those old excuses: But I've got a large frame you know. think of it as something you have chosen to do.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. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. . but you want to strive to be the best. 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. anger. Get motivated. so why lose weight? b. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. loneliness. or Gosh. 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. This is important if you plan on being successful at losing weight. Don't be angry that you have to lose weight. or I can still workout OK. c. If you're serious about losing weight. You may be a good athlete now. Dieting is up to you if you are willing to try. Occupy your time with other activities not related to food. I haven't weighed 180 pounds since I was 15 years old. big bones. it will be easy to give up these typical excuses. cream cheese 106 1 oz.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2/3 of which is present in hemoglobin. In developed countries. All these symptoms are associated with decreased oxygen supply to tissues and organs. Symptoms of anemia include tiredness. The remainder is stored in the liver. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. headaches. the red pigment in blood. between 10-20% of child-bearing age women are said to be anemic. Vegetarian diets tend to be lower in fat than omnivore diets.5g of iron.Currently it is believed that around 42% of energy in the typical diet is from fat. lack of stamina. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. A small amount is present as myoglobin. Dietary advice is to reduce this. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. which acts as an oxygen store in muscle tissue. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Iron also plays an important role in the immune system.5 and 4. Special emphasis is placed on reducing the amount of saturated fat in the diet. and to use olive oil for cooking purposes. Advice to vegetarians is to keep fat intake to a minimum. It also plays a vital role in many metabolic reactions. . Iron deficiency is the most prevalent nutritional problem worldwide. However. The body contains between 3. IRON Iron is an essential component of hemoglobin. Research has also shown iron deficiency to be associated with impaired brain function. transporting oxygen in the blood to all parts of the body. insomnia. spleen and bone-marrow. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. breathlessness. Iron deficiency can lead to anemia. Iron is essential for the formation of hemoglobin. loss of appetite and pallor. and iron deficiency in infants can result in impaired learning ability and behavioral problems. people with low iron levels having lowered resistance to infection. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. 1/3 suffering from severe deficiency and anemia. 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%. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much.

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

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

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

Because infants and children are growing they require more protein than adults (proportional to their body weight). This is especially important in tissues where cells are dividing rapidly. While vegetarian diets usually meet or exceed protein requirements. can also occur. If B12 deficiency occurs. involving the degeneration of nerve fibers and irreversible neurological damage. Vitamin B12 neuropathy. Many vegan foods are supplemented with B12. Symptoms include excessive tiredness. Deficiency can cause anemia. 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. eggs and dairy products. .Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Fermented soya products. and algae such as spirulina have all been suggested as containing significant B12. particularly the bone marrow tissues responsible for red blood cell formation. they are typically lower in total intake of protein than non-vegetarian diets. the maintenance of the nervous system. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. It is exclusively synthesized by bacteria and is found primarily in meat. 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. and so is also known as cobalamin. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). DNA production is disrupted and abnormal cells called megaloblasts occur. seaweeds. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. B12 is necessary for the rapid synthesis of DNA during cell division. It contains cobalt. There has been considerable research into proposed plant sources of vitamin B12. This results in anemia. Vitamin B12 is necessary for the synthesis of red blood cells. and growth and development in children. However.

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

veggie burger mixes. the bacteria produce B12 too far down the intestine for absorption to occur. However. 1/2 pint of milk (full fat or semi skimmed) contains 1. though little is known about this. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Lactating women need extra B12 to ensure an adequate supply in breast milk. Human feces can contain significant B12. It helps with the healing of wounds and is a vital component of many enzyme reactions. B12 not being absorbed through the colon lining. A boiled egg contains 0.2 µg. as the B12 analogues can compete with B12 and inhibit metabolism. soya milks. Pregnant women are not thought to require any extra B12. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. These include yeast extracts.and its analogues. In the past. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Zinc is vital for the healthy working of many of the body's . This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. A slice of vegetarian cheddar cheese (40g) contains 0.5 µg. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. A range of B12 fortified foods are available. and breakfast cereals. Boiling milk can also destroy much of the B12. Fermentation in the manufacture of yoghurt destroys much of the B12 present. textured vegetable protein. Vecon vegetable stock.7 µg. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. B12 has very low toxicity and high intakes are not thought to be dangerous. vegetable and sunflower margarines. particularly in areas where hygiene standards may be low. Bacteria present in the large intestine are able to synthesize B12.

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

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

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

dairy products.will be suitable for vegetarians . 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.g. That includes anything made with animal products or preservatives. 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. Donate it to a church or local food pantry.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Then you'll need to stock up on vegetarian friendly foods. Don't throw that food away. many meat-flavored varieties are actually vegetarian) Yeast extract (e. 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. sunflower and many others) The list looks long. flour.bread. but you don't need to buy everything! In fact. free-range eggs. Most people keep a few stock items in their kitchen cupboard or freezer. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat. frozen chips etc . pumpkin. vegetable oil. Many of the basics .

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

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

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

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

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

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

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

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

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

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

minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. and roll up. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. puree with half of the cilantro until smooth. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. and 1/2 cilantro. salt. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Fill tortillas with potato mixture. divided • 2 (12 ounce) packages corn tortilla • 1 (15. and ketchup. husks removed • 1 large onion. Set aside to cool. chopped • 1 bunch fresh cilantro. Mix potatoes together with pinto beans. coarsely chopped. boil tomatillos and chopped onion in water to cover for 10 minutes. and place in an oiled baking dish. Meanwhile. or until tender.Potato and Bean Enchiladas • 1 pound potatoes.5 ounce) can pinto beans. and spread remaining cheese over sauce. In a bowl. Once cooled. Bake in the preheated oven for 20 to 25 minutes. 1/2 cheese. chili powder. Bake for 20 minutes. Place seam side down in an oiled 9x13 inch baking dish. Spoon tomatillo sauce over enchiladas. or until hot and bubbly. toss diced potatoes together with cumin. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Fry tortillas individually in a small amount of hot oil until soft.

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

Place 2 slices mozzarella on each rectangle. burger. Pinch together perforations to seal. or until golden brown. combine sour cream and remaining salsa. Add the rice. sour cream mixture and slice of cheese on bun. Cover each with remaining dough. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Press the edges firmly with a fork to seal. Flatten to 1/2-in. onion. from the heat for 4-5 minutes or until cheese is bubbly.In a large bowl. mix well. Moisten edges of rectangles with water. Broil 6 in. Sprinkle half of the Parmesan cheese over each tomato. and separate into 4 rectangles. 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. Bake in the preheated oven 10 to 12 minutes. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Unwind the roll dough. Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). Top each with 2 teaspoons tomato paste. Tomato Cheese Melt • 1 onion bagel or English muffin. egg and 2 tablespoons salsa. Sprinkle each with 1/4 teaspoon oregano. Place a lettuce leaf. Top with a tomato slice. mash beans with a fork. In a small bowl. Place 2 rectangles on a 9x13 inch baking sheet. thickness. sprinkle half of the cheddar cheese and cayenne pepper.

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

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

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

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

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

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

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

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

or until the top is golden brown and beginning to get crusty. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. 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.or soft taco-size. soy yogurt. black or green • Fresh mozzarella balls or very fresh tofu. warmed or taco shells. Cook some quick brown rice according to package directions. large shallow casserole dish.scallions and season to taste with salt and pepper. Allow to cool for 5 minutes. TORTILLA FIESTA • Flour tortillas. Place everything on the table. black olives. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. diced and sprinkled with vinaigrette . and then cut into squares to serve. warm the refried beans in a saucepan with a little water to loosen. burrito. Transfer the mixture to an oiled. cooked with a vegetable bouillon cube. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. drained • Cured olives. Top generously with wheat germ. Bake for 30 to 35 minutes.

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

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

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

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

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

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

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

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

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

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

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

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

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

Rapidly add vodka. (The alcohol burns off but makes tomatoes "come alive". Simmer for 2 minutes. and pepper. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Cook on low heat for 30 minutes. heavy cream. then add 1 cup of heavy cream and simmer for one minute. Add chopped white part of green onion. Bake at 350 degrees 5060 minutes. . garlic. salt. prepared according to package directions Melt butter over high heat until bubbly. Pour into greased 9x13" pan. 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.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Add red pepper flakes. Add parmesan cheese at the end of cook time. Simmer tomatoes with the two cheeses for three minutes. Prepare pasta (shell or tube pasta suggested). Set off burner and allow cheese to melt into soup.

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

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

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

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

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

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

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

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

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

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

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

As an added benefit. The effects over all will be immediate. . Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. or follow the limits for dietary cholesterol that your doctor sets for you. Limit your sodium intake to 2400 milligrams a day. Consume less than 200 milligrams of dietary cholesterol each day. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Sea salt is a better option. In fact. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. If you have too high cholesterol. Again. but reducing your intake of all salts is the better choice. In fact. 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.Eating is one of the things that can affect your cholesterol level a great deal. Receive 25_35% or less of your day's total calories from fat. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. If you need assistance seek out a nutritionist or dietician. you can take steps to regain your health by following a low cholesterol and low fat diet. this sort of diet will also make you feel generally healthier and more energetic as well. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. try to lower your saturated fat intake as far as possible. especially if you have very high cholesterol. if you have elevated levels of high cholesterol.

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

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

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

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

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

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

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

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

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

you likely picture the hamburger you see in advertisements . Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. Today.even when those foods are processed and contribute directly to higher cholesterol. Although we may know which foods we should be turning to and which lifestyle changes we need to make. pickled or tinned foods. we don't always do what is right. Traditionally. try frozen foods that have no sauces or other ingredients added. because they were not needed. You learned to like some foods as a child. prepared. When you picture a hamburger. especially if we have followed less than ideal eating and life patterns for some time. 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. 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. adopting a very low-fat diet and healthier lifestyle is often challenging. juicy burger with all the toppings. less than healthy foods have needed advertising.Choose fresh rather than processed. you may nit get the same strong images in your head. there is a huge market for convenience and "junk" . It sounds crazy.healthy processed foods. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. If you cannot find fresh produce out of season. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. Think of the last ten food advertisements you have seen. most of us have been taught which foods are healthy and low in fat and which are less than good for us. but you have also learned to associate certain foods with certain ideas and ideals . 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 . Face it. Odds are.a large.and likely this has been the doing of advertisers. spiced. When you think of a salad. they were for less-than. though. simply because salads and vegetables are advertised a lot less.

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

congealed. fast foods. This will make bad-for-your heart foods seem far less attractive. As soon as you are aware that you are craving the foods. Advertising works by staying with you. 4) Use a little negative advertising.when buying food that is good for you. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. use a little negative advertising. try to find ways to make these foods less appealing. Whenever you find yourself craving foods that are high in fat or sodium. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. You can use the same technique to make good-for-you low-fat foods seem appealing. you will find it much easier to stick to a low-fat diet .For the next 30 days. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. 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.as mushy. Try to do the same thing as advertisers . and other foods you are trying to avoid during the next 30 days. imagine them in the worst possible light . For example. . recall the times you have had terrible fast food or convenience food meals. 3) Describe foods in a way that makes them appealing to you. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. greasy.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. Ask your friends and family for their dining-out horror stories. and disgusting. watch out for negative words. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats.without feeling cheated or deprived. If you find that you crave convenience foods.such as "delicious" and "juicy" described about fatty foods." This is not likely to make you crave these foods especially since you are always hearing great adjectives . cold.

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

cooking with someone else tends to be more fun. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. Over the next 30 days. This can make heart-healthy eating more difficult. and pubs or we have movie nights that include take-out pizza. it can be too daunting to come up with a menu and then cook a meal from scratch. child. Most of us plan our days and our finances. fear is a great motivator. 9) Get motivated. once you learn to cook healthy and delicious meals. 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. 8) Socialize without food. Whether you get help from a roommate. This is especially a problem since we so often equate social times with eating . but we often leave eating to chance. If you can't find someone to help you. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. Meet friends at the gym. or in your home rather than in restaurants or cafes that feature rich foods. or spouse.listen to music or watch a movie on a portable DVD player as you cook. After a long day at work. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Or. 7) Get help in the kitchen. 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. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. 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. You will learn many recipes and cooking tips for heart-healthy eating. then find some way to make cooking time more fun .5) Consider taking a heart-healthy cooking class.we meet friends at restaurants. you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week. make it a habit to meet friends at places that don't have food as a major entertainment. . and have the opportunity to spend time with others who are concerned about heart health. so that there is no excuse to turn to convenience food. Plus. For many of us. coffee shops. on hiking trails. If you have very high cholesterol. Many of us take in excess calories and fats when we eat out with others. Find ways to get yourself motivated to eat well for life.

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

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

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

There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. while the remaining 60% is stored in form of creatine phosphate (CP). is the "power" that drives muscular energetics. or adenosine triphosphate. Creatine is a natural constituent of meat. The typical male adult processes 2 grams of creatine per day. . Creatine works by increasing the water volume within your muscle cells. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. but you will be able to find a high quality supply at your local health food store or if you look on eBay. mainly found in red meat. Approximately 40% of the body's creatine stores are free creatine (Cr). ATP. Another important supplement is whey protein. and replaces that amount through dietary intake and fabrication within the body. This phosphate portion bonds to the ADP. There are several though that are very useful. liver. the cell can no longer contract. Creatine is also a very good supplement for gaining muscle mass. Creatine phosphate is "split" to yield the phosphate portion of the molecule. The energy released by breaking this bond powers the contraction of the muscle. Some of which perhaps are not particularly useful. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. and pancreas. is through CP. When a muscle is required to contract. arginine. yielding ADP (adenosine-diphosphate). the bonds in the ATP molecule are split. When ATP is depleted within the cell. I can gain 5 kg of muscle in just two weeks using creatine. Creatine is the most popular and commonly used sports supplement available today. including both elite athletes and untrained individuals. For the majority of the population. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. turning it back to ATP. without oxygen. Creatine is manufactured naturally in the body from the amino acids glycine. I have been using multivitamin supplements and vitamin B supplements for 20 years. The fastest method. There are several methods by which the body rebuilds ATP.There are thousands of different supplements on on the market. Creatine is used for the resynthesis of ATP. the body must use other methods to replenish ATP. and methionine. This process takes place in the kidneys. Once CP stores within the cell are depleted. There are many different varieties of whey protein.

The periods are brief because the ability of a cell to store CP is limited. so you would require 2.Supplementation with creatine increases Cr and CP within the muscle.2 kg multiplied by . You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.03. Many people like to take their creatine in a shake as it most often comes in the form of powder. You can also calculate creatine dosage according to body weight and mass. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. you must use your creatine regularly instead of sporadically for it to be effective. Creatine is also thought to increase the body's aerobic abilities. therefore the body will quickly move to other methods of replenishing ATP. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. So if you weight 200 pounds. this could get confusing! Not really. Experts say in the "loading phase". Glutamine . you should be consuming . the dosage is 20 grams a day for five to seven days. 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. allowing further capacity to regenerate ATP. it's recommended that you stick to 5 grams per day. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. In other words. the formula would look like this: 1 lb divided by 2. Essentially. After that. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. There are two way to decide what dosage of creatine you should take. though. Creatine is safe for most everyone to take with the exception of people with renal issues. 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. your weight is multiplied by . However. It can also delay fatigue during repeated workouts.3 grams of creatine per kilogram of body weight. Doctors are even beginning to endorse creatine which is generally unheard of with supplements.7 grams in the maintenance phase.

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

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

Using the supplements mentioned you'll see some results quickly. especially if you use them together synergistically. They also enhance performance making a person stronger and extending their stamina. complexion. Steroids do have some advantages. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. They help the body fight the ill effects of these diseases and promote healing. 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. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. However. Ginko is great for circulation. Steroids increase testosterone production which can lead to overly aggressive behavior. and low sperm count. so it's good for your brain. cancer. you can take. they are illegal. All steroids eventually change to estrogen which causes feminization in men. But those are the only ones I prefer to take apart from ginko biloba. 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. and in many places. a decrease in libido. However. general energy and well-being. but they are used by body builders all over the world. 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 other serious diseases. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack.There are many other supplements. . They can cause serious liver damage and even lead to liver failure. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. which is known as stacking . Both of these substances are highly controversial. steroids have some serious health implications when taken for reasons other than therapeutic.

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

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

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

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

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

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

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

There are no ifs about it. drinking and drugs. 3. Too Your lifestyle is the way that you live your life. is a problem for your health and your ability to make it through the life you have. It will cause cancer eventually in your lungs. Improve your stress levels and see physical. smoking will eat away at your lungs and will cause cancer. You Are What You Do. Improve them. . Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Unlike the other chapters. Drinking And Drugs Each of those three things. 5. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Keep your self esteem positive. Improve your social network to reduce stress and to improve your quality of life. Each decision you make throughout the course of the day plays a role in your fitness. but feeling good about yourself is a must for overall health. Improve your brain's fitness by challenging it through new adventures. and physical fitness increases. this one will be structured a bit different. mental and emotional benefits right away. For example. they are not everything. Make changes like these today and see results today. You probably already know the risks of what these things can do to your life. learn something new. 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. continuous learning and through challenges of all types. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Smoking. but you may not realize the extent at which it takes to improve them. It also helps to make it through difficult times when you have someone by your side. 4.1. 2. Lifestyle Fitness. Do things that are enjoyable to you. Working on this is hard. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. If you can't think of anything. smoking.

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

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

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

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.

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

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