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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

the athlete should monitor his heart rate. This will let him determine if his training intensity is high enough to improve his cr fitness level. the body will usually have reached a "Steady State" after five minutes of exercise.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. During the 10. (See Figure 2-1 C. use the THR of 161 BPM figured above. For example. To determine the RHR. (See Figure 2-1A. the athlete should get a count of 27 beats (161/6= 26. an adequate level of fitness. Exercising at any lower percentage of HRR does not give the heart. the product obtained by multiplying 0. and lungs an adequate training stimulus. In this case.7 BPM is rounded off to give a THR of 161 BPM. the value is rounded off to the nearest whole number. He should count his pulse for 10 seconds.7 is added to the RHR of 69. Thus. .) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. particularly if they cannot find more than 20 minutes for cr exercise. then multiply this by six to get his heart rate for one minute. The result is then added to the resting heart rate (RHR) to get the THR. As shown.7. place the tip of the third finger lightly over one of the carotid arteries in the neck. Before anyone begins aerobic training. or to see if one is within the THR during and right after exercise. At this time. When 91. as in the example. (See Figure 2-lB. In summary. When the calculations produce a fraction of a heart beat. 160. or maintain. and the heart rate will have leveled off. he must exercise harder to increase his pulse to the THR.83 or 27) if he is exercising at the right intensity. and immediately after exercising.second period. the percentage (70 percent in this example) is converted to the decimal form (0.70 and 131 is 91. he should know his THR (the heart rate at which he needs to exercise to get a training effect).) Yet another way is to place the hand over the heart and count the number ofheart beats.7 results. muscles. These arteries are located to the left and right of the Adam's apple.) During aerobic exercise.70) before it is multiplied by the HRR. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. If his pulse rate is below the THR. a THR of 160.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. The longer the partners work together. Workouts are designed to focus on certain muscle categories. weight training. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. Weight training uses a variety of specialized equipment designed to target specific muscle . It uses the force of gravity to oppose the force generated by muscles through contraction.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. the negative part of each exercise should take at least as long to complete as the positive part. As a general rule. increased caloric intake. The speed of movement for PREs should always be slowand controlled. Weight training develops both strength as well as the size of skeletal muscles. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. Following are descriptions and illustrations of several PREs. 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. and rest. the second half of each repetition as the exerciser returns to the starting position). It is achieved through muscle conditioning. the more effective they should become in providing the proper resistance for each exercise. More than one exercise per muscle group may be used.

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

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

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

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

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

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

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

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

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

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

Upper Body Increase your sets to 3 doing 10 . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Lower Body and Abs Again.Rest Day 4 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. 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 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.12 reps each • Chin ups (get assistance if necessary) .

Keep in mind that you won't get results as quickly with a fewer day workout. Day 1 .Back. and Abs Do three sets of 12-15 reps each. but if you need to start out slowly. Chest.Rest If a four day workout plan is too much for you. it can still be effective. Here is a sample three day workout.• 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 . . consider starting out with a two or three day plan.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. • 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 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

• 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

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

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

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

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

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

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

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)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Vegetarian diets tend to be lower in fat than omnivore diets. headaches. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Advice to vegetarians is to keep fat intake to a minimum. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. In developed countries. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. It also plays a vital role in many metabolic reactions. spleen and bone-marrow. A small amount is present as myoglobin.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%. loss of appetite and pallor. which acts as an oxygen store in muscle tissue. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. The body contains between 3. the red pigment in blood.5 and 4.5g of iron. breathlessness. However. Iron is essential for the formation of hemoglobin. . transporting oxygen in the blood to all parts of the body. insomnia. and to use olive oil for cooking purposes. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Iron also plays an important role in the immune system. Dietary advice is to reduce this. Iron deficiency is the most prevalent nutritional problem worldwide. 1/3 suffering from severe deficiency and anemia. people with low iron levels having lowered resistance to infection. between 10-20% of child-bearing age women are said to be anemic. IRON Iron is an essential component of hemoglobin. lack of stamina. The remainder is stored in the liver. Iron deficiency can lead to anemia. 2/3 of which is present in hemoglobin. Symptoms of anemia include tiredness. All these symptoms are associated with decreased oxygen supply to tissues and organs. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Research has also shown iron deficiency to be associated with impaired brain function.

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

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

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

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

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

Zinc is vital for the healthy working of many of the body's . It helps with the healing of wounds and is a vital component of many enzyme reactions. Boiling milk can also destroy much of the B12. though little is known about this. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. textured vegetable protein. In the past. A boiled egg contains 0.7 µg. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Bacteria present in the large intestine are able to synthesize B12. Pregnant women are not thought to require any extra B12. A range of B12 fortified foods are available. veggie burger mixes. B12 not being absorbed through the colon lining. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Vecon vegetable stock. Lactating women need extra B12 to ensure an adequate supply in breast milk. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. 1/2 pint of milk (full fat or semi skimmed) contains 1. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. particularly in areas where hygiene standards may be low. B12 has very low toxicity and high intakes are not thought to be dangerous.2 µg. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. soya milks. the bacteria produce B12 too far down the intestine for absorption to occur. However. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. A slice of vegetarian cheddar cheese (40g) contains 0.and its analogues. as the B12 analogues can compete with B12 and inhibit metabolism. vegetable and sunflower margarines.5 µg. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Human feces can contain significant B12. and breakfast cereals. These include yeast extracts.

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

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

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

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

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

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

about behaving well under challenging circumstances. you need to make the best of things. smile and say that they're so delicious that you're happy to enjoy them. That you feel. Don't be afraid to ask questions when you are dining out. chiles rellenos (green peppers stuffed with cheese. you really do have to stand firm. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. If you're the host. This is one time. that your diet is the perfect diet for you. Assure the well meaning. In those cases. the breaded and fried) and bean-and-cheese versions of all the usual favorites . the family member or friend that just will not accept that you've gone meatless. Dinner parties . they may not know how to feed you. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. do so . tostadas and tacos. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. simply order a salad or baked potato. If you're not comfortable with taking a chance on the veggie burger. If all there is on the table that you can eat is bread and salad. The choices are more diverse than what you think.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. enchiladas. enjoy the company and have a good time anyway! . loved one that you are indeed paying attention to your health. But what if you're the guest? Often. and you have the research to back it up. Etiquette is. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. books and magazines so they can learn more. Here they are worrying about your health and you are worrying about hurting their feelings. but often misguided. dazzling your guests with such tasty choices that they'd be foolish to miss the meat.and. Even if it's disappointing.soup).chat with your tablemates.burritos. even if your hosts know that you're vegetarian. if you're questioned. fundamentally.both attending them and hosting them . Offer to show them websites. remember that's it's just for one meal . you can make sure that you have a tempting variety of delicious foods. It's tough.

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

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

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

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

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

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

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

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

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

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

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

lightly beaten • 1/3 cup butter. softened in water • 3 pounds fresh mushrooms. mashed • 3/4 cup white sugar • 1 egg. nutmeg.• 3 pounds thinly sliced shallots • 3 small red onions. salt. pepper. cayenne. Using a extra-large stock pot sauté onions. vegetable base. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Sprinkle flour over onions and cook for 1 minute. chopped • 3 cloves garlic. Stir in capers and parsley. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . It works well when using a 3 millimeter slicing disk. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. in order for vinegar to evaporate. Add dried mushrooms along with the water they soaked in. slice thinly and set aside. garlic and shallots in olive oil and set on low. fresh mushrooms and carrots. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. thyme and sliced artichokes and cook for 25 minutes. season with salt and serve. Let cook for 15 minutes. Cook for 15 minutes. Stir in vinegar and cook for approximately 3 minutes. sliced • 3 pounds carrots. Stir in water.

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

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

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

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

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

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

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

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

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

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

Combine the flour. or until the bottoms are just lightly browned. then use a whisk until the mixture is smooth. Stir in the chocolate chips and optional walnuts. Allow to cool to room temperature or just warm. optional Preheat the oven to 350 degrees. Bake for 10 to 12 minutes.• 1/2 cup natural style peanut butter. preferably cane juice sweetened • 1/2 cup chopped walnuts. Make a well in the center of the dry ingredients and add the applesauce and oil. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Bake for 25 to 30 minutes or until golden on top. Stir together until the wet and dry ingredients are completely mixed. and salt in a mixing bowl and stir together. optional Preheat the oven to 350 degrees. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. rice milk. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. then carefully remove with a spatula to plates to cool. . then cut into squares or wedges to serve. Pour into a lightly oiled 9-inch round or square cake pan. and a knife inserted into the center comes out with chocolate. 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. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. Pour into the flour mixture and stir together until fairly well blended. sugar. Let stand for a minute or two. baking powder. Combine the applesauce. Stir in the chocolate chips and optional peanuts. and peanut butter in another bowl and whisk together until smooth.

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

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

. Add garlic and onions and cook. stirring occasionally to keep vegetables from sticking. 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. about 2 min. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. coarsely chopped • 4 large tomatoes. until softened. Keep going till run out. about 6 to 7 minutes. minced • 1 Plum tomatoes. coarsely chopped.on both sides. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. heat olive oil over medium heat. stirring often. Add eggplant. stir until coated with oil. about 8-10 min. or 2 cans (14.5 ounces each) diced tomatoes • 3 to 4 small zucchini. quartered and thinly sliced • 1 small eggplant. zucchini. Cover and cook over low heat about 15 minutes. Drain on paper towel and then place them in a baking pan with sauce on the bottom. crushed and minced • 1 large onion. Take remaining 1/4 cup cream and toss with pasta. Add tomatoes. Add 3/4 cup of the cream and boil until slightly thickened. shallots and tomatoes to pan and cook until reduced to 1/2 cup. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Add peppers. stir to combine. Cover and cook for 10 minutes. and herbs. cubed • 2 green bell peppers. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. mix well. or until eggplant is tender but not too soft. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic.

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

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

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

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

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

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

. Bake at 350 degrees 5060 minutes. Simmer for 2 minutes. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Set off burner and allow cheese to melt into soup. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. and pepper. garlic. Add chopped white part of green onion. Pour into greased 9x13" pan. prepared according to package directions Melt butter over high heat until bubbly. Add red pepper flakes. Add parmesan cheese at the end of cook time. Rapidly add vodka. (The alcohol burns off but makes tomatoes "come alive". Simmer tomatoes with the two cheeses for three minutes. salt. then add 1 cup of heavy cream and simmer for one minute.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Prepare pasta (shell or tube pasta suggested). heavy cream. Cook on low heat for 30 minutes.

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

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

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

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

= 11. progressive disease. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. 150-pound male will burn 11. A high intake of fats. The result is a rough estimate of the number of calories you need to maintain your present body weight. multiply your body weight by 13 if you are sedentary. the state of energy balance (positive. CAD. as shown in Figure 6-3.1 calories/ minute) or about 305 calories/hour. they should eat three meals a day. balanced. while participating in archery. Weight is maintained as long as the body is in energy balance. a person will burn 0. and a typical. Another dietary guideline is to consume enough calories to meet one's energy needs.1 calories per minute (150 lbs. especially saturated fats and cholesterol. You will need still more calories if you are more than moderately active. or negative) can be determined.079 cal. and 15 if moderately active. results from the clogging of blood vessels in the heart. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. has been associated with high levels of blood cholesterol. Thus. x 0. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. = 5. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. a 150-pound person would burn 5. To estimate the number of calories you use in normal daily activity. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. and durations./lb. that is. a slow.85 calories/minute (150 lbs. x 0. Similarly. By comparing caloric intake with caloric expenditure.034 calories/minute/lb./min. Keeping a daily record of all foods eaten and physical activity done is also helpful. as shown in Figure 6-4. A well balanced diet provides all the nutrients needed to keep one healthy. For example. . For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. intensities.each group.034 calories per pound per minute. 14 if somewhat active. Good dietary habits help reduce the likelihood of developing CAD. a person running at 6 miles per hour (MPH) will burn 0. when the number of calories used equals the number of calories consumed.079 cal.85) or about 710 calories in one hour. Even snacking between meals can contribute to good nutrition if the right foods are eaten. The blood cholesterol level in most Americans is too high./lb./min. Avoiding an excessive intake of fats is an important fundamental of nutrition.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. For example. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . though. 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. 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. fat. and sugars. and poultry rather than red meats. calories. take care to read the labels on these snacks and choose the brands with the least sugar. try to stave off the craving with fresh fruit. puddings made with low-fat milk that make lower-fat alternatives. 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. If you absolutely crave a dessert or snack. these products still do often contain sodium. you can get planks of cedar that are perfect for baking or grilling fish . animal or graham crackers.many are very high in sodium. Jello. and hydrogenated fats). and cholesterol . cover with lemon juice and possibly herbs and grill or bake until done. wafers. However. marinating poultry and other meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly way to get plenty of flavor into your cooking without adding fat. Lean meat dishes: When you have chosen your lean cuts of meat. polyunsaturated. plenty of calories and some fats. If this does not work.simply place the fish on the cedar. Also. fruit sherbert. fish. calories. At many fish shops. Consume fat free. 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. skim. Choose only lean meats. sodium. fig and fruit bars. you can make these foods even healthier by reducing the amount of fat you use in preparing them. and salt that you can. Enjoy white meats.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

continuous learning and through challenges of all types. You Are What You Do. Improve your stress levels and see physical. 3. For example. learn something new. There are no ifs about it. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. smoking. but you may not realize the extent at which it takes to improve them. Smoking. 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. It will cause cancer eventually in your lungs. smoking will eat away at your lungs and will cause cancer. they are not everything. Keep your self esteem positive. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Lifestyle Fitness. mental and emotional benefits right away. but feeling good about yourself is a must for overall health. Improve them. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. and physical fitness increases. Too Your lifestyle is the way that you live your life. 4. Make changes like these today and see results today. You probably already know the risks of what these things can do to your life. 2. 5.1. Each decision you make throughout the course of the day plays a role in your fitness. Working on this is hard. Improve your social network to reduce stress and to improve your quality of life. Do things that are enjoyable to you. drinking and drugs. Improve your brain's fitness by challenging it through new adventures. It also helps to make it through difficult times when you have someone by your side. this one will be structured a bit different. If you can't think of anything. . Unlike the other chapters. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Drinking And Drugs Each of those three things. is a problem for your health and your ability to make it through the life you have.

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

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

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

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.

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

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