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

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

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

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

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

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

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

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

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

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

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

and other activities and still have enough energy left over to handle any emergencies which may arise. Diet also has a significant influence over biochemistry. 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. By training. Your workout routines. If you can do it with one. diet. Anerobics can aid the cardio system and reduce fat. then there is anerobic which is great for muscle and bone growth and strength. The nervous system prevents this from happening (thank heavens). Aerobics can improve muscle function and growth. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Components of Fitness Physical fitness is the ability to function effectively in physical work. Especially with the training and recuperation. By balancing your training and recuperation you can optimize your biochemistry. But you can raise one leg out to the side at 90 degree's i bet (everybody can). After a while you will develop a natural sense for this. consider this . But its a nerve reflex that prevents you. training.Exercise Physiology Lets cover some basics about physical training. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. supplimentation and recuperation should all fit in with your optimal body routine. There is aerobic training which is best for cardio respiratory improvement and fat loss. hormones and waste products in the blood such as lactic acid. Well guess what. If done in the right way the two are complimentary.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. The components of physical fitness are as follows: Cardio respiratory endurance . The nervous sytem is quite remarkable. The three things of most interest to us in biochemistry are nutrients. Deeply tied in with all of this are your biocemistry and your nervous system. Nothing else. Your body works with a natural cyclic rythym. 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. .

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

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

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

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

an adequate level of fitness.second period. and the heart rate will have leveled off. or to see if one is within the THR during and right after exercise. In summary. then multiply this by six to get his heart rate for one minute. During the 10. the body will usually have reached a "Steady State" after five minutes of exercise. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. or maintain. (See Figure 2-lB.7 results.83 or 27) if he is exercising at the right intensity. When 91.7. use the THR of 161 BPM figured above.70 and 131 is 91.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. 160. In this case. This will let him determine if his training intensity is high enough to improve his cr fitness level.) Yet another way is to place the hand over the heart and count the number ofheart beats. and immediately after exercising.) During aerobic exercise. and lungs an adequate training stimulus. These arteries are located to the left and right of the Adam's apple. as in the example. When the calculations produce a fraction of a heart beat. (See Figure 2-1A. particularly if they cannot find more than 20 minutes for cr exercise. (See Figure 2-1 C.7 is added to the RHR of 69.70) before it is multiplied by the HRR. The result is then added to the resting heart rate (RHR) to get the THR. the athlete should get a count of 27 beats (161/6= 26. 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. the athlete should monitor his heart rate. Before anyone begins aerobic training. To determine the RHR. As shown. the product obtained by multiplying 0.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.7 BPM is rounded off to give a THR of 161 BPM. muscles. the percentage (70 percent in this example) is converted to the decimal form (0. He should count his pulse for 10 seconds. If his pulse rate is below the THR. . Thus. he should know his THR (the heart rate at which he needs to exercise to get a training effect). place the tip of the third finger lightly over one of the carotid arteries in the neck. he must exercise harder to increase his pulse to the THR. Exercising at any lower percentage of HRR does not give the heart. the value is rounded off to the nearest whole number. For example. At this time.

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

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

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

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

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

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

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

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

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

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

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

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

Muscle Failure This is the inability of a person to do another correct repetition in a set. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. it adapts by becoming stronger. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. This is crucial to strength development. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Similarly. isotonic. A 10-RM is the maximum weight one can lift correctly 10 times. .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. or isokinetic contractions. one repetition has been completed. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. When a muscle is overloaded by isometric.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) .• 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. 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.Lower Body and Abs Again.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

you need to address this emotional problem. Don't worry. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. If you love your mashed potatoes loaded with gravy. For example. sugars and calories in general. For example. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. 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. For most people this is as simple as tracking what they eat over the period of a few days to a week. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? .2. Being honest with yourself is important. there are several key things for you to address. sour cream and butter just because you love the taste. that's a different story. Next. If you need apple pie to feel safe. you can find ways to get much of the same taste without a lot of the calories. find out why it is that you can't give them up. Figure out how many calories you are consuming in an average day. they aren't all bad! First. 4. If you just love the taste. 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. anxious. determine if there is a better way for you to get the foods that you like. you may have an emotional attachment to the foods. 3. 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. Look at your list of foods and see how many of them are high in transaturated fats. are you connected with that big slice of apple pie because it was your favorite growing up. though.

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

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

Remove soda from your diet. The trick you should follow. Some of these preservatives can clog up your heart. is to visit your grocery store and walk around the outside aisles only as much as possible. unhealthy foods with foods that are better for you. No food in one sitting should be a larger quantity than the size of your palm. . chicken and pork over beef. This single movement alone will improve your health considerably. 4. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. Remember. Add one new recipe to your diet each week. Start looking for leaner cuts of meat. then. Try to look for ways to improve your current recipes through replacing butters. Eat more fruits and vegetables. Meats. Don't reach for beef. No boxed dinners. Look at your grains. meats that are high in saturated fat are clogging your heart. Reduce the amount of fat. Eat more fish. Avoid the aisles and you'll improve your health overall. 5. no frozen entrees. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Reduce portion sizes. butter or creams. One good switch is with ground meats. Replace white rice and pasta with whole grain. but replace at least part of it with ground turkey or pork. Replace white bread with whole grain bread. can lead to increased health risks for cancer and they put the pounds on. milks. cholesterol. salts. 6. and sugars in the foods that you eat. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Learn to read labels so that they tell you what's in the foods you eat. You won't notice the taste difference. or products that are placed in foods to keep them fresh and looking good. Visit the website of the American Heart Association to get heart healthy recipes. The produce section is your friend filled with riches. eggs and other fresh products usually line the walls of the building. It adds weight to your body and it causes all types of health risks later in life. eat a bit slower.Many foods that are pre-made contain high amounts of preservatives. Look at labels. we'll make it simpler for you. 3. 2. To help you to not feel hungry.

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

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

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

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

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

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

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

• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit

1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6

8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt

Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for

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

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

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

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

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

a. Compare the benefits of a sound nutrition with the consequences of crash diets. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. You can even lose weight while improving performance. (4) A feeling of pride. Enjoy the payoffs:. dehydration. lifestyle changes. and too strict and will lead only to temporary weight loss. (1) A healthy appearance. (3) A sense of accomplishment. and so on). Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure . (3) Develop a strategy (diet. (2) Get motivated. b. Making nutrition work Improving your nutrition will increase your mileage in many ways.. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Invest in yourself. Stay away from food fads they are usually boring. (2) An improved self-image. exercise routine.. headaches. (4) Carry out the strategy. unhealthy. (1) Make a decision to lose weight and shape up.

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)

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

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

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

(Each teaspoon supplies an additional 45 calories).a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. Weight control . 2 tbs 170 Cashews. 12 ozs. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1/2 liter 250 Creamy salad dressing. 25 nuts 252 Mixed.) 840 Coke. creamed. 160 French fries. Each teaspoon supplies an additional 20 calories. 1 ounce package 180 Chocolate candy. b. 1 ounce 150 Grapefruit or orange juice.especially in snack foods. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. Become aware of how many calories you're consuming. 1/4 cup 340 Salted nuts: Peanuts. 1 cup 223 Beer (European). Lower in sugar. 2 scoops 200 Potato or corn chips. Lower in fat.d. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. soda. or sugared beverage.

but you want to strive to be the best. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom.3 oz. so why lose weight? b. loneliness. anger. Occupy your time with other activities not related to food. This is important if you plan on being successful at losing weight. Try not to be food centered. big bones. or Everyone in my family is big it's hereditary. or Gosh. If you're serious about losing weight. Dieting is up to you if you are willing to try. think of it as something you have chosen to do. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. or discouragement. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. . or I can still workout OK. Make up your mind to control food instead of letting food control you. Get motivated. 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. beef bologna 237 Lean ham 103 1 oz. Don't be angry that you have to lose weight. cream cheese 106 1 oz.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. it will be easy to give up these typical excuses. I haven't weighed 180 pounds since I was 15 years old. You may be a good athlete now. Forget those old excuses: But I've got a large frame you know. c.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

spanikopita (spinach pie) and salad made with a grain called tabouli. Pasta with meatless marinara sauce is a staple menu item. The Indian diet has a rich tradition of vegetarianism.some dishes that sound vegetarian on the menu may contain meat or eggs. yogurt and fruit or a number of other meatless items off the menu. Depending on the chain. At the big chain restaurants like Olive Garden or the Spaghetti Factory. too. If you thought you'd never dine again under the Golden Arches. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. be aware that many Indian dishes are prepared using clarified butter. If you're new to Indian cuisine. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. 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. though. If you like Mexican fare. as it pasta primavera. called ghee . which is loaded with vegetables. a traditional. as well. although not all cities have them. Tell your waiter that you don't eat meat. Other ethnic options are excellent choices for vegetarians. and samosas. Indian restaurants are terrific for vegetarians. get their protein from rice and beans (just make sure that they use vegetable broth.Italian restaurants are another great option for vegetarians. are just as tasty as the meat-loaded kind. Japanese. Chinese restaurants are great for vegetarians. spicy lentil dish. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. especially the ovo lactos. and not beef or chicken). Hit a Greek restaurant and load up on hummus. ovo lactos have lots of options. don't fret . and they'll make sure your meal comes the way you want it. such as pasta fagioli. you can add a baked potato.just ask that your meal be prepared with vegetable oil instead.try dal. too. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. or Mexican food. which are an excellent source of protein (and delicious). baba ganoujh (a delicious eggplant spread). 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 . delightful little pastries stuffed with meat. And if the gang heads out for pizza. rice and noodles. offering delicious vegetable entrees. Most fast food chains now offer garden salads in a wide variety of different flavors. Plain cheese pizza. dolma (stuffed grape leaves).Even fast food restaurants are getting into the healthy trend. you have a delightful adventure ahead of you . you were wrong. you can have gazpacho (a cold vegetable . Many Italian soups.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

30-45 minutes. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Stir in nutmeg (possibly you could add some about 1/4 C. set aside. at 375 degrees.. Usually lasagna takes about 45 minutes to cook thoroughly. sauté for 1 minute.end of pan. just to make it a little bit more cheesy!). Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Add parsley and garlic.. spread carrot mixture over top. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. herbed tofu 8 oz. sliced . vegan cream cheese 2 Tbsp. and lemon juice. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Remove from heat. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Place 3 lasagna noodles in bottom of 11x7 baking dish.. stir well. simmer uncovered for 5 min. place over medium-high heat until hot. top with spaghetti sauce. until it is thoroughly heated. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Continue until all tortillas filled. use your own judgment. keep warm. nutritional yeast at this step. vegan cream cheese. Uncover and bake an additional 20-30 min. Bake at 350 until brown. Add herbed tofu.. Add olive oil to a large skillet. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. repeat process until all noodles are used up. Add carrots and veggie broth. Cover and bake 15 min.

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

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

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

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

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

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

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

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

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

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

Rigatoni With Tomatoes. 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. . Cut each tomato in fours. pepper. Season the tomatoes for taste (salt. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Let it cool. Boil pasta until al dente. Combine oil & lemon juice (for salad dressing. Feta Cheese. flour 1/2 tsp salt 1/2 tsp. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish.) Place tomatoes on baking tray. Let it cool down. 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. butter Preheat oven to 350 degrees. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Mozzarella. frozen chopped spinach 1/2 lb. etc. pepper 2 tsp. Bake tomatoes for 45 minutes until wrinkled & shrunken. cottage cheese 4 eggs 6 tbsp. pkg. crumbles 1 pt.

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

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

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

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

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

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

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

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

it helps the body maintain its useful muscle mass. women require at least 1. lightly oiled. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1.500. This can negatively affect his physical fitness. A combination of exercise and diet is the best way to lose unwanted body fat. . 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. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. There are many. as a result. Not only does exercise burn calories. There is no quick and easy way to improve body composition. Prepare a medium-hot skillet. since weight lost through these practices is mostly water and lean muscle tissue. In response. not fat. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. it tries to conserve its fat reserves by slowing down its metabolic rate and. many more recipes out there for vegetarians. This ensures an adequate consumption of necessary vitamins and minerals.• 2 tbsp powdered sugar Mix all ingredients together very well. Dieting alone can cause the body to believe it is being starved. Losing fat safely takes time and patience. Be creative and use your imagination. Athletes must consume a minimum number of calories from all the major food groups. with the calories distributed over all the daily meals including snacks. This is just a start for you. In other words. it loses fat at a slower rate.200 calories. and it may also help keep the body's metabolic rate high during dieting. Athletes should avoid diets that fail to meet these criteria. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. final mixture will be a little lumpy.

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

The blood cholesterol level in most Americans is too high.1 calories per minute (150 lbs. By comparing caloric intake with caloric expenditure. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. as shown in Figure 6-3. and a typical. especially saturated fats and cholesterol. = 5. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Weight is maintained as long as the body is in energy balance. Keeping a daily record of all foods eaten and physical activity done is also helpful. a 150-pound person would burn 5./lb. 14 if somewhat active. as shown in Figure 6-4. 150-pound male will burn 11.079 cal. Another dietary guideline is to consume enough calories to meet one's energy needs./min. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. CAD. balanced. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages.034 calories/minute/lb. and 15 if moderately active. = 11. Avoiding an excessive intake of fats is an important fundamental of nutrition.034 calories per pound per minute.each group. the state of energy balance (positive./lb. that is. they should eat three meals a day. or negative) can be determined./min. Similarly. Thus. For example.079 cal. Good dietary habits help reduce the likelihood of developing CAD. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. when the number of calories used equals the number of calories consumed. A high intake of fats. progressive disease. x 0.85) or about 710 calories in one hour. A well balanced diet provides all the nutrients needed to keep one healthy. and durations. a slow. a person running at 6 miles per hour (MPH) will burn 0. . results from the clogging of blood vessels in the heart. The result is a rough estimate of the number of calories you need to maintain your present body weight. To estimate the number of calories you use in normal daily activity. x 0. while participating in archery.1 calories/ minute) or about 305 calories/hour.85 calories/minute (150 lbs. multiply your body weight by 13 if you are sedentary. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. a person will burn 0. has been associated with high levels of blood cholesterol. You will need still more calories if you are more than moderately active. intensities.

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

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

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

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

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

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

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

dry beans. which can wreak havoc on your heart health. hot dogs. eggs and nuts each week. . which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. poultry. You can keep the skin on to seal in the juices so long as you remove the skin before eating. salad dressing and sauces. sausages. fish. rye. bologna. High cholesterol foods include: Organ meats (this includes liver. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. Limit and eat only in moderation if at all: Highly processed foods.Refuse foods made with harmful trans fats such as margarine. and especially processed meats such as deli meats. including select cuts of meat. These foods include: Oats. 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. 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. salami and fatty red meats All foods that are fried.

there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. not poached.that North Americans face. and cuts that have less white "marbleized" texture. Consider all the vegetables you may not have tried yet (please note that this list is not .not to mention the higher rates of obesity . but some fruits and vegetables have been linked to lowering cholesterol in patients. In fact. you do not have to worry as much about eating too many fruits and vegetables. and grains are healthier . vegetables. you can avoid this in the future simply by eating more fresh fruits and vegetables. white meat. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. With vegetables and fruits. Even the leanest cuts of meat. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. When most of us think of "veggies" we think only of a few. As an added bonus. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. fish. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. If you have always felt deprived while following low-fat diets in the past. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. there is no such worry. Increasing your intake of fresh (not canned. The white "marble" is fat that can increase your cholesterol. those nations that eat more fruits.When selecting meat. While you do not want to overeat. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. 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 have lower cholesterol levels as a whole. To put it simply. chicken. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Select fish such as cod that has less saturated fat than even chicken or other meats. choose leaner cuts.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Working out in this state has its obvious downside. though. your body is doing exactly what you have been asking it to do during your workouts . but if you go to bed on an empty stomach. Body temperature has a huge effect on our ability to fall asleep. you start to feel sleepy. During the suspended state of animation you are in. Muscle adaptation and growth often occurs at night. • Try having a light snack before bedtime. • Establish both a regular sleep cycle as well as a pre-sleep routine. it can distract from your ability to fall asleep. For starters. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Some people disagree with this theory. Make sure this snack is light. Lack of sleep can have an intoxicating effect on your body. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. being awake for 24 hours has the same physical effect as a blood alcohol content of 0.096. According to the Journal of Applied Sports Science. especially tea or coffee. which is above the legal driving limit in most states. • Keep your bedroom dark and cool. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. . Just as you'd never head to the gym after drinking a few beers at your local tavern. • Get at least eight hours of quality sleep per night.build muscle. This will help you signal your body that it's time to think about resting. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. you should never work out after not sleeping the night before. but you'll have to use the bathroom more often as well which will disturb your sleep. As your body temperature lowers. You're better off waiting until the next day when your body has been given proper rest. Not only will the caffeine keep you awake. If you work up a sweat before trying to sleep. • Don't drink a lot of fluids before sleep.reality is it is actually a quite important principle. your lack of muscular coordination places you at a much higher risk for injury. Try having some white noise in the room like a fan running.

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

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.

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

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