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.

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

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

the more prone to health risks you are. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. • 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. Its important to do this to more firmy establish and prioritise your fitness goals. Ask your doctor where your blood pressure is. Experinced athletes should also do a realistic self review . . your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. You need to use them to understand exactly where you stand right now. For adults. The higher this number is. You need to begin by understanding that change needs to happen.this is part of the goal setting process. There are several tools that you need to use to determine your health level currently.Here are some questions for you beginners to ask to determine where you stand right now. You can find calculators for many of these available to you free of charge on the web. • 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. but it needs to be in a certain range to be healthy.

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

Determine that you are healthy enough physically to begin improving through diet and exercise. Calculate your BMI. Measure your waist. . Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Ask him for measurements of your blood pressure. Set your goals. It's going to come down and that will be quite rewarding! 4. Do this at home on a well programmed scale. Meet with your doctor to talk about your overall health. to improve on. suck in your gut and measure at your belly button all the way around using a tape measure. not at your doctor's office. 2. Pull up your shirt. 5.1. Get your weight. Do it the same time and same way every time you weigh yourself. You need this to see just how unhealthy you are currently. 3. and to work on first. Determine what's important for you to maintain. Stand up straight. This will be your indication of your weight loss and health improvement. Write them down and post them in several locations in your home. your heart rate as well as any other important factors he may be interested in you improving.

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

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

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

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

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

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

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

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

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

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

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

Exercising at any lower percentage of HRR does not give the heart. then multiply this by six to get his heart rate for one minute. In this case. These arteries are located to the left and right of the Adam's apple. an adequate level of fitness. Before anyone begins aerobic training. When 91. the athlete should monitor his heart rate. and immediately after exercising.7. muscles. During the 10. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. the product obtained by multiplying 0. As shown. the athlete should get a count of 27 beats (161/6= 26. Thus.7 BPM is rounded off to give a THR of 161 BPM.) During aerobic exercise. (See Figure 2-lB. This will let him determine if his training intensity is high enough to improve his cr fitness level.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. At this time. he should know his THR (the heart rate at which he needs to exercise to get a training effect). place the tip of the third finger lightly over one of the carotid arteries in the neck. or to see if one is within the THR during and right after exercise.second period. the value is rounded off to the nearest whole number. He should count his pulse for 10 seconds. When the calculations produce a fraction of a heart beat. The result is then added to the resting heart rate (RHR) to get the THR.) Yet another way is to place the hand over the heart and count the number ofheart beats. as in the example. (See Figure 2-1A. he must exercise harder to increase his pulse to the THR. To determine the RHR.83 or 27) if he is exercising at the right intensity. If his pulse rate is below the THR.70 and 131 is 91.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. (See Figure 2-1 C. 160. the body will usually have reached a "Steady State" after five minutes of exercise. and the heart rate will have leveled off.70) before it is multiplied by the HRR.7 is added to the RHR of 69. the percentage (70 percent in this example) is converted to the decimal form (0.7 results. or maintain. particularly if they cannot find more than 20 minutes for cr exercise. and lungs an adequate training stimulus. a THR of 160. For example. In summary. . athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. use the THR of 161 BPM figured above.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

by decreasing any rest period between timed sets. 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. To meet this goal. several of these will be given. by increasing the number of timed sets performed. As the athletes' levels of fitness improve. To add variety and increase the overall effectiveness of the activity.5 minutes. Following this sequence ensures that all major muscles are worked. In this way. This having been said. This is because the muscles worked by those two exercises will already be pre-exhausted. a muscle endurance or strength training workout should not be designed to work exclusively. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. Then. and to be assured that all emergencies can be met. and so forth) and sit-ups (regular.Timed sets can be applied to improving athlete's sit-up and push-up performance. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. the best procedure to follow when doing a resistance exercise is as follows. This ensures continued gains and minimizes boredom. different types of push-ups (regular. Thus. and vice versa. close-hand. here is a very time-efficient way of conducting push-up/sit-up improvement. At the same time. or by any combination of these. When . abdominal curls. Thus. when a athlete performs a workout geared to develop muscle endurance and strength. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. perform a workout to strengthen all of the body's major muscles. Below. and so forth) can be done. the difficulty of the activity can be increased. as a general rule. wide-hand. those muscle groups worked by the sit-up or pushup event. feet-elevated. or give priority to. First. This is done by lengthening the time period of any or all timed sets. For this reason. a training regimen which exercises all be developed and followed. do timed sets to improve push-up and sit-up performance. abdominal twists.

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

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

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

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

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

You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:

aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest

barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.

Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans

Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.

Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.

Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.

tricep - pressdown, dips, kickbacks, overhead tricep curl

Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.

Barbell Tricep Extension

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

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

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. Don't swing! Front Dumbbell Raise . depending on what you want to work most.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

• 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

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

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

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

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

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

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

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)

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

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

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

creamed. (Each teaspoon supplies an additional 45 calories). 160 French fries. soda. 12 ozs. Each teaspoon supplies an additional 20 calories. 1 cup 223 Beer (European). 2 scoops 200 Potato or corn chips. 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. 25 nuts 252 Mixed.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 1/2 liter 250 Creamy salad dressing. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Weight control . 1 ounce package 180 Chocolate candy. 1/4 cup 340 Salted nuts: Peanuts. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. Become aware of how many calories you're consuming. or sugared beverage. 2 tbs 170 Cashews. b. Lower in fat.) 840 Coke. Lower in sugar. 1 ounce 150 Grapefruit or orange juice.d.especially in snack foods. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream.

Try not to be food centered. or discouragement. Occupy your time with other activities not related to food. Forget those old excuses: But I've got a large frame you know. big bones. 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. I haven't weighed 180 pounds since I was 15 years old. anger. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. or Gosh. or I can still workout OK. or Everyone in my family is big it's hereditary. c. it will be easy to give up these typical excuses. think of it as something you have chosen to do. Make up your mind to control food instead of letting food control you.3 oz. Get motivated. If you're serious about losing weight. You may be a good athlete now. Dieting is up to you if you are willing to try. beef bologna 237 Lean ham 103 1 oz.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. . but you want to strive to be the best. loneliness. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. so why lose weight? b. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Don't be angry that you have to lose weight. cream cheese 106 1 oz.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

which acts as an oxygen store in muscle tissue. All these symptoms are associated with decreased oxygen supply to tissues and organs. A small amount is present as myoglobin. lack of stamina. breathlessness. The body contains between 3. headaches. 2/3 of which is present in hemoglobin. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron also plays an important role in the immune system. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. between 10-20% of child-bearing age women are said to be anemic. Vegetarian diets tend to be lower in fat than omnivore diets. Symptoms of anemia include tiredness.Currently it is believed that around 42% of energy in the typical diet is from fat. and to use olive oil for cooking purposes. Iron stores in the body become depleted and hemoglobin synthesis is inhibited.5 and 4. Iron is essential for the formation of hemoglobin. Iron deficiency can lead to anemia. and iron deficiency in infants can result in impaired learning ability and behavioral problems. 1/3 suffering from severe deficiency and anemia. IRON Iron is an essential component of hemoglobin. insomnia.5g of iron. Advice to vegetarians is to keep fat intake to a minimum. The remainder is stored in the liver. spleen and bone-marrow. loss of appetite and pallor. However. the red pigment in blood. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Research has also shown iron deficiency to be associated with impaired brain function. In developed countries. Dietary advice is to reduce this. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. . transporting oxygen in the blood to all parts of the body. people with low iron levels having lowered resistance to infection. It also plays a vital role in many metabolic reactions. Iron deficiency is the most prevalent nutritional problem worldwide. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

as time passes. to sandwiches.a 1989 study of children living in a vegan community in Tennessee found that while they were slightly shorter than average at age 1 to 3. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. 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 . with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. One partner may be a social butterfly but . and since small children have equally small stomachs. she adores opera. and weighed slightly less than children raised on an omnivorous diet. when they were actually taller than average. Don't worry about a vegetarian diet affecting your child's growth . What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . you often find yourselves negotiating to find a middle ground that you can live with. filling plant foods. but the other is neat. fruits and vegetables to add lots of necessary nutrients to their diet. One of you is messy. which is calorie-dense and full of good fats. they sometimes don't get all the calories they require. Very young children also need to eat more than three meals each day. All marriages are about compromise. they caught up by age 10.add avocado. So be generous with the snacks featuring grains. He loves reality television. You choose someone to spend the rest of your life with and. cookies and other baked goods Vegetarian diets feature a lot of bulky. Peanut and almond butters are excellent sources of calories for kids.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. too.

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

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

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

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

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

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

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

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

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

vanilla extract and salt.doubled. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. When they are good and soft. then add your drained.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . use extra firm). mix in the peppers and onion and keep frying. about 15 minutes. Add more oil to the middle of the pan. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. When it starts to get golden. Remove from heat and add mustard and margarine. about 30 minutes.com/products/censura. Heat on Med until thick and bubbly. Sauté this for another couple of minutes. Meanwhile. 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. Add water and mix thoroughly. While rolls are baking. Bake rolls in preheated oven until golden brown. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. 1/4 cup butter. Spread frosting on warm rolls before serving. Stir Fry: Sauté onion and green pepper in oil. preheat oven to 400 degrees F (200 degrees C). confectioners' sugar. beat together cream cheese. move them to the sides of the pan and form an empty circle in the middle for your tofu. You can add some turmeric for color if you like. When it looks like you could eat it. Set aside.

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

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

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

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

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

and serve. 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. the diced tomatoes). Transfer the scooped-out potato to a mixing bowl and mash it coarsely. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. Pass around the Parmesan cheese for topping the pasta. Heat as needed in the microwave or in a preheated 400-degree oven. When cool enough to handle. When the pasta is done. about 1/4 inch thick all around. or rice cream cheese . cut each in half lengthwise. leaving a sturdy shell. 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. drain it and return it to the pot. soy. Scoop out the inside of each potato half. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. green part only. MUSHROOM-STUFFED POTATOES. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. • 4 large baking potatoes • 1/4 cup organic dairy. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Warm up as needed. prepare a platter or two of antipasto and slice the bread. While bringing a large pot of water to a boil and cooking the pasta.

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

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

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

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

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

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

pepper.Rigatoni With Tomatoes. pkg.) Place tomatoes on baking tray. Mozzarella. frozen chopped spinach 1/2 lb. Combine oil & lemon juice (for salad dressing. Boil pasta until al dente. Season the tomatoes for taste (salt. crumbles 1 pt. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. etc. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. 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. Let it cool down. Cut each tomato in fours. pepper 2 tsp. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. . Feta Cheese. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Bake tomatoes for 45 minutes until wrinkled & shrunken. cottage cheese 4 eggs 6 tbsp. butter Preheat oven to 350 degrees. flour 1/2 tsp salt 1/2 tsp. Let it cool.

Fill each manicotti with mixture. If it comes out clean. To tell if it is done. the pie is ready.) • 2 tsp garlic. Let the pie cool for a few minutes. stick a knife or toothpick into the center of the pie. flour and eggs. about 10-15 minutes. Serve with Italian bread or garlic bread sticks . Pour remaining sauce over manicotti. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Grill or broil until colour shows on vegetables. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. marjoram. Thread onto metal or soaked bamboo skewers. Then combine the two mixtures into one bowl and stir well. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. Uncover. Place filled manicotti over sauce. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Make sure you spread it evenly. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Drain. Bake an additional 5-8 min or until cheese is melted. rinse with cold water and let drain. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish.In another bowl mix together salt. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Meanwhile. In medium bowl combine all filling ingredients and mix well. heat oven to 400. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. sprinkle evenly with cheese. Let sit for one half hour. Bake the pie for one hour. pepper. etc.

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

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

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

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

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

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

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

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

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

For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. a 150-pound person would burn 5. 14 if somewhat active. a person running at 6 miles per hour (MPH) will burn 0. balanced. Similarly. results from the clogging of blood vessels in the heart. they should eat three meals a day. when the number of calories used equals the number of calories consumed./min. CAD. a slow. Even snacking between meals can contribute to good nutrition if the right foods are eaten. while participating in archery.85) or about 710 calories in one hour. multiply your body weight by 13 if you are sedentary. Another dietary guideline is to consume enough calories to meet one's energy needs. The blood cholesterol level in most Americans is too high. = 5. By comparing caloric intake with caloric expenditure.079 cal. Weight is maintained as long as the body is in energy balance. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. and a typical. has been associated with high levels of blood cholesterol./lb.034 calories per pound per minute./lb. intensities. as shown in Figure 6-3. To estimate the number of calories you use in normal daily activity. Avoiding an excessive intake of fats is an important fundamental of nutrition. Thus. Good dietary habits help reduce the likelihood of developing CAD. 150-pound male will burn 11.1 calories/ minute) or about 305 calories/hour. as shown in Figure 6-4.85 calories/minute (150 lbs. The result is a rough estimate of the number of calories you need to maintain your present body weight./min. and 15 if moderately active. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. You will need still more calories if you are more than moderately active. A well balanced diet provides all the nutrients needed to keep one healthy. x 0.079 cal. A high intake of fats. For example. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. a person will burn 0. .each group. progressive disease. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. x 0. = 11. and durations. the state of energy balance (positive.034 calories/minute/lb. or negative) can be determined. that is. especially saturated fats and cholesterol. Keeping a daily record of all foods eaten and physical activity done is also helpful.1 calories per minute (150 lbs.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

.such as "delicious" and "juicy" described about fatty foods. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. 4) Use a little negative advertising. imagine them in the worst possible light .when buying food that is good for you. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. watch out for negative words. greasy. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. try to find ways to make these foods less 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. cold. and look up stories about the disgusting things people have found in the fast foods and convenience foods. fast foods. Try to do the same thing as advertisers . you will find it much easier to stick to a low-fat diet . and other foods you are trying to avoid during the next 30 days. recall the times you have had terrible fast food or convenience food meals. Ask your friends and family for their dining-out horror stories.as mushy. 3) Describe foods in a way that makes them appealing to you. congealed. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. For example. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . Whenever you find yourself craving foods that are high in fat or sodium.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. You can use the same technique to make good-for-you low-fat foods seem appealing.without feeling cheated or deprived." This is not likely to make you crave these foods especially since you are always hearing great adjectives . This will make bad-for-your heart foods seem far less attractive. If you find that you crave convenience foods. As soon as you are aware that you are craving the foods. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. and disgusting. use a little negative advertising. Advertising works by staying with you.

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

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

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

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

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

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

you must use your creatine regularly instead of sporadically for it to be effective. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. so you would require 2. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. Glutamine . However. In other words. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. your weight is multiplied by . therefore the body will quickly move to other methods of replenishing ATP. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. Experts say in the "loading phase". You can also calculate creatine dosage according to body weight and mass. allowing further capacity to regenerate ATP. In the "loading phase" which is where you begin adding creatine to your diet. Creatine is also thought to increase the body's aerobic abilities. It can also delay fatigue during repeated workouts. Follow along closely.Supplementation with creatine increases Cr and CP within the muscle. the dosage is 20 grams a day for five to seven days. 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.3 = 27 grams of creatine per day After the loading phase. So if you weight 200 pounds.7 grams in the maintenance phase. though. Many people like to take their creatine in a shake as it most often comes in the form of powder. After that. it's recommended that you stick to 5 grams per day. There are two way to decide what dosage of creatine you should take. Creatine is safe for most everyone to take with the exception of people with renal issues. you should be consuming . It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. The periods are brief because the ability of a cell to store CP is limited. Essentially.3 grams of creatine per kilogram of body weight.03.2 kg multiplied by . this could get confusing! Not really. the formula would look like this: 1 lb divided by 2.

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

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

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

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

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

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

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

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

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

find an outlet. too. or some other thing that really brings you happiness is necessary to have. A hobby. 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. allowing you to fend off Alzheimer's and other conditions like it. Stress affects your ability to function properly. now you have it! You know what to do to make your lifestyle improved through these changes. always keep yourself learning. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification.need to be a friend. 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. You need to find something that you love to do. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. You should also use challenges to help power you through your day and your life. getting the answers and working at it helps to improve the brain's function. use your brain power! You don't have to do any type of exercise with your brain physically of course. by relieving stress. there are many things that you can do. it is important for you to find solutions to those problems. You'll feel good about life and your social network. Managing Stress Its not easy job. . but mentally you do! For starters. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. a physical activity. Your Overall Mental Fitness Plan So. To help remedy stress. It hinders you throughout your life by causing unhealthy living situations. Asking questions. If the situations that you are in provide you with high levels of stress. Learning new things keeps the mind active and that means health. 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. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. For starters. but you have to do it! Stress is one of the largest problems in health today.

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

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

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

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

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.

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

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