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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
you are shaving away days. it will last many years longer. Fitness is an essential part of life. Do you worry about brushing your teeth today? No. then. once you learned how to do it. you likely hated it. Well I can go on about the benefits of fitness and will do so later in this book. is well maintained for many years. When you were three you were probably taught to brush your teeth. but when you look at this as your body. That's what we want you to think of when you think of fitness.Imagine walking alone at night and really feeling safe because you are physically strong. If a car. When the machine is neglected either in part or in the whole. Others may be recovering from an illness or injury. Let's make fitness fun. Sorry if I sound overly patronising. for example. You'll learn many things that you'll be able to implement immediately to start experiencing success. you cut several years off the life of the car. But. . You learned to put your clothes on. but remember that fitness is something that you can get into the habit of doing which makes it easy. Really. weeks. You could take all of my money. then. it can be that simple to be healthy. it is a matter of staying healthy as long as possible. Your body is designed to work as a machine. That's costly to you. for example you don't change the oil in it. Others may need a certain level of fitness for their employment. "What am I staying in shape for?" To each person. it became something that you didn't think twice about.) Fitness is about SURVIVAL. all of my friends. this will be something different. everything but so long as I am still fit and strong and healthy . and even years off of your life when you don't take care of your machine (your body. When you were learning how to do them. Fitness is a term that is used to help define the ability to stay in the best physical shape. trust me on this from a guy that used to smoke two packs of cigarrettes per day. because it's a habit. then the machine won't run well and eventually won't run at all.That's what gives me the POWER to SUCCEED. the entire machine works the best that it can. Fitness is not something that you have to struggle with. You may ask. For most. If it isn't taken care of. Imagine having a greatly increased sex drive. When each part of the machine is cared for.
You'll dread it. chances are good that area of your body is bothering you because it's an unhealthy area. . The same applies to experienced athletes that must alter or increase the training in a specific area . Don't worry. You just can't give up what you love. You will be sore and tired. you'll see that fitness can be easily mastered by you. it's an important first step. the first weeks of learning to be fit and staying healthy will be the hardest. In fact. if you have the will power to save your life by sacrificing for just a few weeks.such as a weight lifter adding cardio to beat belly fat. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. It's just something that you do. but it may hurt your ego a bit to do it. Nevertheless. You'll claim that getting fit is just too hard. That's not true. What do you see? If you are unhappy about any part of your body or training. For me it's a bit of belly fat.Overcome the initial procrastination. IT WONT BE EASY AT FIRST. this is painless. Our first goal is to determine where you stand right now. You'll find excuses about not doing it. Granted.
. You can find calculators for many of these available to you free of charge on the web. the more prone to health risks you are. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need to begin by understanding that change needs to happen. For adults. 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. There are several tools that you need to use to determine your health level currently. You need to use them to understand exactly where you stand right now. but it needs to be in a certain range to be healthy.this is part of the goal setting process. • Body Mass Index: Your BMI is a measure of the percentage of fat on 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.Here are some questions for you beginners to ask to determine where you stand right now. Experinced athletes should also do a realistic self review . The higher this number is. this is generally 120 to 139/80 to 89. 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.
.• Ideal Weight: In comparison to your height and body structure. causing difficulty for each organ there. The fat that is here will push into your body. Your kidneys. Your waist is important because it is the indication on your body of your potential health risk. But. your ideal weight is the weight that you should be. start by getting through these basic first steps. if you are overweight. ideally. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. Beginners . These three things are critical elements for you to take into consideration when considering where you stand right now. Those that have a larger midsection are most prone to health risks. there's much more for you to consider. In effect.What To Start With To get started with fitness. the fat here is likely to be what kills you. your lungs and even your heart are suppressed. Those that have a large midsection are the most prone to heart problems. This is an important piece of information because of how vital it is to your health.
1. . Meet with your doctor to talk about your overall health. This will be your indication of your weight loss and health improvement. Set your goals. Determine that you are healthy enough physically to begin improving through diet and exercise. Get your weight. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. to improve on. suck in your gut and measure at your belly button all the way around using a tape measure. Pull up your shirt. Do it the same time and same way every time you weigh yourself. Measure your waist. Ask him for measurements of your blood pressure. It's going to come down and that will be quite rewarding! 4. your heart rate as well as any other important factors he may be interested in you improving. 5. You need this to see just how unhealthy you are currently. Determine what's important for you to maintain. not at your doctor's office. 2. Calculate your BMI. Write them down and post them in several locations in your home. 3. Do this at home on a well programmed scale. Stand up straight. and to work on first.
If you don't think that you need to lose weight. There's much to learn and improve on for most of us. People with some experience under the belt will need to examine their flexibility. fitness is not just about weight loss. or giving up some addiction or bad habits. I'll point you in the direction of improving your overall health. I was very ill and thin. For others. Therefore. you can begin to improve your health. What You Will Learn So. For me the impression made in the initial months was very strong because I made much progress in this time. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . Many people are still at risk for high blood pressure. For many that will mean losing weight. With fitness everyday is a new beginning so you can always review your progress and set new goals. that's great! You are one step closer to being healthy. I got into it because I was a drug addict. Throughout this book. you need to take into consideration the fact that overall health is in fact important to improve. that's not to say that you don't have health problems beyond that level. strength etc. Although many people start looking into fitness because they want to lose weight. For others it will be less dramatic. Cardio Vascular fitness level. high cholesterol as well as other concerns even though they aren't technically overweight. But.Now that you have this done. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. inflamation syndrome. By understanding where you stand on these factors above. that will mean improving other qualities of your life. We will get into all of this indepth later in the book but for now the emphaisis is on the basics.
When i was in the army they were very keen on sleep deprivation. Losing weight.some say they only need 4-6 hrs. The longest i went without sleep in the army was 5 days and 4 nights . each aspect is just as important as the next. Throughout each of these aspects. but 7-9 hrs is optimal. Sure you can function on less or more. Most of us need 7-9 hrs sleep everyday. smoking or drug use. . 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. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. That means insuring that your overall life is healthy in regards to the life that you lead. ways. it doesn't do much good if you don't eat the right foods. But giving up serious vices is not easy and you are well advised to get professional medical advice. we will start there. we mean making sure you are emotionally and mentally fit. I know your situation. though. Many of you will be fighting with some bad habits. Because each plays a role in your overall health. Emotional stability is critical to overall health. Its simply not true. we'll tackle what the healthy standard is. Since your body is likely to be your largest factor impacting your life. help you to understand where you are and then help you to get to the goals that you have. for example. especially of course if you are too fat. Namely alcohol. 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.Each of these aspects is very important. General Health: First things first. and even fun. They used to tell us alot of bull that 6 hrs is sufficient. I normally need 9 if I'm training and eating heavily. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. With lifestyle fitness. we'll teach you how to improve your life through easy. Those with eating disorders can also benefit from physical conditioning. GET ENOUGH SLEEP !!! Sleep . With your mind fitness. I say hogwash and current medical research says the same. Remember. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. the goal is to improve your stress level. isn't enough if you aren't eating the right foods even if you are losing weight.
actually. Change your diet . delivering fuel to it so that it can perform its duty. Your body is a well designed machine. even those things that you don't think about doing like your heart beating and your lungs breathing. Not only will you feel great but you will have medical proof. give up the vices like drink and smoking. I recommend you go to a good doctor and just get a general check up.So. This is so you can see the improvements in coming weeks and months. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. This means physically. Your brain keeps everything working. Each part of your body functions well because of the support that other parts play. I cover diet in another section because its very important. Stress and recuperation are also critically important and are covered in another section of their own.if its unhealthy. get 7-9 hrs sleep every night. the time has come to improve the way that machine is working. Your lungs supply your heart with the necessary oxygen. Your heart pumps oxygen rich blood to each cell in your body. . In fact if you are looking at changing your body composition I dare you to do before and after shots.
too. If you are overweight. It would store food in fat so that when there wasn't enough food available. What some people don't realize is why their body has developed as it has. If you have problems with your legs. What's Healthy? As we mentioned early. the body had to do what it needed to so that you could stay alive. your blood pressure and your body mass index are good indications of your overall health. Your body is used to providing your muscles with the fuel that they need to work hard. it's important for you to know where you stand health wise. these fat reserves could be used. You cant do that without the information in your head and I cant teach you everything in just one book. you should address these specific concerns. If you don't work hard. Your muscles are necessary for functioning but they have been built to be used. That way. Your job is to give your body what it needs to continue to perform correctly. Talking to your doctor is a great place to start when it comes to determining your overall health. it goes further than this.Go to the library and read as much as you can on health and physiology. Keep a log of this information so that you can see your progression. While your diet is something for the a later section. the same day at the same time each week. your body can't maintain a healthy muscle mass. You should understand how well your body is working. not to sit idle. You should weekly weigh yourself. Well back in the time of the cave man. your arms or anything else. Where Are You at? As we've mentioned. you can improve your overall health and then improve upon your situation by knowing how to. You shouldn't skip this step. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. You may not physically be able to exercise . That means taking the measurements that we've listed. this could be a potential problem that needs to be considered. Your weight. to know what level of fitness your body is in. too. your neck. you need to take into consideration the vast number of measurements that we've already taken. Yet. chances are good that your heart has been affected by it. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. we need to address your body's ability to do what it needs to through being physically capable.
It's a hard realization. Gyms are big business. Understanding where you are is difficult for many at first. pains or weight problems. In actuality. In the late 19th century. coupled with the other fitness elements later throughout this book. This competition was the basis for many . he created several businesses around his fame and was among the first people to market body building products bearing his name. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. As he became more popular. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Even an overall fit person can often improve their body's fitness through improving their body's makeup. even if you aren't overweight. not to sit in a chair at a desk all day. He became so successful. its going to improve. personal trainers are making a tidy living helping people stay fit. Now. the man known as the "father of bodybuilding". look at your body in other manners to determine what you can improve on. chances are good that you aren't getting enough exercise and fitness into your life anyway. Using your muscles and strengthening them are vital to improving health and fitness. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. but it will get easier. one step at a time. But. Our overall plan to improving your body's fitness level is through exercise. that's a great sign. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. 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. If you aren't having any physical limitations. How Can You Improve ? Improving your body means improving your body's ability to move and function. and body building supplements are at an all-time level of performance. it's not the permanent solution. Again. he was credited with the invention of the first exercise equipment marketed to the masses. Exercise is something that some people hate and others love. Its not easy thing to do at first. the sport of body building has been around for quite some time. but remember your body is built to be used. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London.to a certain level.
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. nothing will compare to actually getting to the gym and lifting those weights. there can be a lot to learn. nutrition was focused on more than ever. When World War II broke out. and more aggressive in their behavior. body building has just grown in popularity becoming almost an obsession for many people. . Women have started to take an interest in honing their bodies. but you'll need some information first. you heard of him right ? Through the years. and body building equipment evolved into an effective means for working muscles in ways never thought of before. Of course. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. and the sport has evolved into a real competitive arena.others to follow including the Mr. Training techniques were improved. men around the world were inspired to become bigger in their physique. This book will guide you through some of the basics to get you started. stronger. Olympia competition that remains the most popular body building contest to date. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. In 1970.
Deeply tied in with all of this are your biocemistry and your nervous system. Diet also has a significant influence over biochemistry. then there is anerobic which is great for muscle and bone growth and strength. consider this . training. By balancing your training and recuperation you can optimize your biochemistry.can you do the splits ? Probably not. Anerobics can aid the cardio system and reduce fat. hormones and waste products in the blood such as lactic acid. The nervous sytem is quite remarkable. Well guess what. Especially with the training and recuperation. If done in the right way the two are complimentary. and other activities and still have enough energy left over to handle any emergencies which may arise. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Nothing else. But its a nerve reflex that prevents you. 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. Your body works with a natural cyclic rythym. Your workout routines. Components of Fitness Physical fitness is the ability to function effectively in physical work. . supplimentation and recuperation should all fit in with your optimal body routine.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Aerobics can improve muscle function and growth. After a while you will develop a natural sense for this. diet. The three things of most interest to us in biochemistry are nutrients. If you can do it with one. The components of physical fitness are as follows: Cardio respiratory endurance . By training. There is aerobic training which is best for cardio respiratory improvement and fat loss. The nervous system prevents this from happening (thank heavens). 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. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now.Exercise Physiology Lets cover some basics about physical training. But you can raise one leg out to the side at 90 degree's i bet (everybody can).
Time. . These basic principles of exercise must be followed: Factors for a successful training program are Frequency.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Intensity. Appropriate training can improve these factors within the limits of each athletes potential. Infrequent exercise can do more harm than good. sleeping. muscle power. eye-hand coordination.Muscular strength . agility. To achieve a training effect.and following a good diet. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Flexibility . elbow. Factors such as speed. and negatively affects one's health.the amount of body fat an athlete has in comparison to his total body mass. "FITT" Regularity. knee) or any group of joints through an entire. from the Olympic-caliber athlete to the weekend jogger. reduces performance. and eye-foot coordination are classified as components of "motor" fitness. normal range of motion. Regularity is also important in resting. One should strive to exercise each of the first four fitness components at least three times a week. Excessive body fat detracts from the other fitness components. Body composition .the greatest amount of force a muscle or muscle group can exert in a single effort. progressive training. a person must exercise often. The principles of exercise apply to everyone at all levels of physical training. Progression. Muscular endurance . This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program.the ability to move the joints (for example. and Type. detracts from appearance.
however. Variety. athletes should have at least three strength-training sessions per week. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. FITT Factors Certain factors must be part of any fitness training program for it to be successful. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. goals and motivation. and Type. strength. to obtain maximum gains in muscular strength. . then I do my weight training and perform stretches between my weight exercises. for example. Training must be geared toward specific goals. Overload. Recovery.Intensity. 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. Although swimming is great exercise. time. a program should include activities that address all the fitness components. Another way to allow recovery is to alternate the muscle groups exercised every other day. athlets become better runners if their training emphasizes running. Personally I have a cardio workout at the warmup stage. Time. Specificity. Ideally.since overemphasizing any one of them may hurt the others. with only one session each of cardiorespiratory. These factors are Frequency. muscle endurance. For example. Thus. muscle strength. and flexibility should be performed each week to improve fitness levels. For optimal results. You will find that you can experiment and find the optimal routine for your metabolism. The acronym FITT makes it easier to remember them. Providing a variety of activities reduces boredom and increasesmotivation and progress. it does not improve a 2-mile-run time as much as a running program does. Three physical activity periods a week. To be effective. especially when training for strength and/or muscle endurance.you must strive to conduct 5 days of physical training per week. and flexibility training will not improve any of these three components. at least three exercise sessions for cardio fitness.Balance.
Wednesday. and Friday. and Friday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. will help keep you super fit. and cardio fitness is trained on Tuesday and Thursday. you may also choose to run on Tuesday and Thursday. Depending on the time available for each session and the way training sessions are conducted. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. In the first week. However. the greater the intensity of the exercise. when coupled with good nutrition. Wednesday. a five-day-per-week program is much better than three per week. if you have a hard run on Monday. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. INTENSITY Intensity is related to how hard one exercises. 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. and those that exceed 90 percent HRR can be dangerous. it is the factor many units ignore. all components of fitness can be developed using a three-day-per-week schedule. Stretching exercises are done in every training session to enhance flexibility. For example. Such programs.and Friday are devoted to cardio fitness. . and Tuesday and Thursday are devoted to muscle endurance and strength. However. Monday. During the second week. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. 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. The following training program serves as an example. By training continuously in this manner. Wednesday.With some planning. Unfortunately. The more energy expended per unit of time. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. 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 heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. A athlete determines his estimated maximum heart rate by subtracting his age from 220. at 90 percent MHR. Thus. if he is in poor shape. at 60 percent HRR. . For example. If a athlete knows his general level of cardio vascular fitness. and. if he is in excellent physical condition. one can be sure that the intensity is enough to improve his cardio fitness level. he could start at 85 percent of his HRR. As a result. graphic$$$$$$ When using the MHR method. One's ability to monitor the heart rate is the key to success in cr training. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. a person who is in poor shape should exercise at 70 percent of his MHR. resting heart rate. he can determine which percentage of HRR is a good starting point for him. and relative conditioning level. a 20. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. if he is in relatively good shape. if he is in reasonably good shape. at 80 percent MHR. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. at 70 percent HRR. if he is in excellent shape. A person using this method may exercise at an intensity which is not high enough to cause a training effect. For example.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). the THR is figured using the estimated maximal heart rate. the group run will be too intense for some and not intense enough for others. one must compensate for its built-in weakness. graphic$$$$$$ Percent MHR Method With this method. To compensate for this. an appropriate THR or intensity can be prescribed. By determining one's maximum heart rate. With this information. and. 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).
(See Figure 2-lB. or maintain. or to see if one is within the THR during and right after exercise. he must exercise harder to increase his pulse to the THR.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. For example.7. muscles.70) before it is multiplied by the HRR.) During aerobic exercise. If his pulse rate is below the THR. When the calculations produce a fraction of a heart beat. During the 10.83 or 27) if he is exercising at the right intensity. . and immediately after exercising.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. In summary. particularly if they cannot find more than 20 minutes for cr exercise. the athlete should monitor his heart rate.) Yet another way is to place the hand over the heart and count the number ofheart beats.7 BPM is rounded off to give a THR of 161 BPM.second period. the percentage (70 percent in this example) is converted to the decimal form (0. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. He should count his pulse for 10 seconds. a THR of 160. The result is then added to the resting heart rate (RHR) to get the THR. At this time.7 is added to the RHR of 69. the athlete should get a count of 27 beats (161/6= 26. As shown. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. This will let him determine if his training intensity is high enough to improve his cr fitness level. In this case. the product obtained by multiplying 0. (See Figure 2-1A. place the tip of the third finger lightly over one of the carotid arteries in the neck. 160. as in the example. and lungs an adequate training stimulus. then multiply this by six to get his heart rate for one minute.70 and 131 is 91. (See Figure 2-1 C. Thus. the body will usually have reached a "Steady State" after five minutes of exercise. the value is rounded off to the nearest whole number. To determine the RHR. use the THR of 161 BPM figured above. he should know his THR (the heart rate at which he needs to exercise to get a training effect). These arteries are located to the left and right of the Adam's apple. Exercising at any lower percentage of HRR does not give the heart.7 results. and the heart rate will have leveled off. Before anyone begins aerobic training. When 91. an adequate level of fitness.
Using this figure. He should check his exercise and post exercise pulse rate at least once each workout. The more intense the activity." This method relies on how difficult the exercise seems to be. an athlete can easily find his own THR just by knowing his age and general fitness level. Another way to gauge exercise intensity is "perceived exertion. he should do it five minutes into the workout. Walking is a great place to start. TYPE First we will discuss aerobic training. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. If he takes only one pulse check. refers to how long one exercises. If not. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. To find out if you have any limitations. gives an error of six BPM. Here are some tips for you to get in aerobic training. since one missed beat during the 10-second count. or duration. talk to your doctor. . multiplied by six. It is inversely related to intensity.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. A athlete who maintains his THR throughout a 20. the athlete must train for at least 20 to 30 minutes at his THR. He should count as accurately as possible. For example. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. TIME Time. a 40-year-old athlete with a low fitness level should. • Start with basic aerobics and work up as your tolerance increases. To improve cr fitness. In this type of training. the shorter the time needed to produce or maintain a training effect. the longer the required duration. the less intense the activity. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count.If his pulse is abovethe THR. then start with a basic program. during aerobic 70 percent HRR. your body will work to improve its function by improving how much work your heart can do.
They must also be of sufficient duration and intensity (60 to 90 percent HRR).Jogging. and other physical activities are perfect for aerobics. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . Your goal is to start with 10 minutes of continuous aerobics three times a week.Walking (vigorous).Running. • Move on to more aerobic style exercises.Swimming.) -Racquetball (singles). Swimming. SECONDARY (Done with partners or opponents of equal or greater ability.Stair climbing. -Handball (singles).Skiing (cross-country). . You should try to increase this to 30 minutes three times per week.Rope skipping. though. . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. running. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Exercising to music. -Basketball (full court). . . . bike riding. . .Bicycling (stationary). as soon as your body allows for it. . . -Tennis (singles).Bicycling (road/street). .Road marching.Rowing. elliptical machines. playing your favorite sport. .
help prevent injuries. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a .) The toes point straight ahead. The faster the run. The following style of running is desired… The head is erect with the body in a straight line or slightly bent forward at the waist. INTERVAL TRAINING Interval training also works the cardiorespiratory system. Some athletes may need instruction to improve their running ability. I prefer the rowing machine as It can avoid injuries associated with running. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. but can also be a major cause of injuries.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. knees. and. 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. The arms swing naturally from front to rear in straight lines. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. athletes need information on ways to prevent running injuries. ankles. The most common injuries result from running and occur to the feet. and the feet strike on the heel and push off at the big toe. However. to do this safely. 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. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Besides learning running techniques. the faster the arm action. A well-conditioned athlete can run five to six times a week. The elbows are bent so the forearms are relaxed and held loosely at waist level. he should do two things: 1) gradually buildup to running that frequently. Proper warm-up and cool-down. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. (cross-body arm movements waste energy. and legs.
Using the time from Step 1. (2:00 minutes . (8:00 minutes/4 = 2:00 minutes per 440 yards.relatively short time and increase his running speed. Using the work-interval time for each 440-yard lap from Step 3. twice the length of the work-interval periods.) Step 3. 2. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. These recovery periods. 52 seconds long (1:56 + 1:56 = 3:52). the energy systems used are allowed to recover. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four.) Thus. Using a 2-mile-run time of 1600 minutes as an example. 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. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. therefore.mile run time. 59 seconds during interval training based on the athlete's 16:00. 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. hiking. Recovery periods. swimming.1 to 4 seconds = 1:59 to 1:56. will be 3 minutes. In interval training. it can be estimated from his last APFT by taking one half of his 2-milerun time. and his estimated pace for 1 mile is one half of this or 8:00 minutes. rowing. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. each 440-yard lap should be run in 1 munute. . He does this repeatedly with periods of recovery placed between periods of fast running. 56 seconds (1:56) for each 440-yard run. 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. In this way. The athlete's 2-mile-run time is 16:00 minutes. If a athlete's actual 1-mile-race time is not known. the pace for an interval training workout is calculated as follows: Step 1. 56 seconds to 1 minute. Determine (or estimate) the actual 1-mile-race pace. Step 2. bicycling. This type of intermittent training can also be used with activities such as cycling.
As with any other new training method. Each 440-yard jog should take twice as much time as the work interval (that is. the heart rate usually falls to around 120 to 140 beats per minute. he may do it twice a week at the most. athletes should start intervaI workouts with a warmup and end them with a cool-down. the athlete varies the intensity (speed) of the running during the . As the athlete becomes more conditioned. 2. interval training should be introduced into his training program gradually and progressively. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. there are two seconds of recovery. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. Thus. As with any workout. another type of cardio vascular training sometimes called speed play. FARTLEK TRAINING In Fartlek training. If he responds well.This can be done on a 440-yard track(about 400 meters) as follows: 1. He may also do recovery workouts of easy jogging on off days. the workto. Because the heart rate is not the major concern during interval training. he should do it once a week. Follow each 440-yard run done in 1 minute. his recovery is quicker. he should be ready for interval training. During the recovery interval. refer to Table 2-1. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. 3:52). Because of the intense nature of interval training. 56 secons by an easy jog of 440 yards for recovery. At first. with at least one recovery day in between. As a result. It shows common 1 -mile times and the corresponding 440-yard times. For each second of work. After a athlete has reached a good cardio vascular fitness level using the THR method.rest ratio is 1:2. Monitoring the heart-rate response during interval training is not as important as making sure that the work intervals are run at the proper speed. monitoring THR and using it as a training guide is not necessary. Run six to eight 440-yard repetitions with each interval run at a 1:56pace.
Instead of running at a constant speed. However.workout. The unit is divided into ability groups using 2-mile-run times. Swimming. . The speed and distance can be increased gradually as the athletes' conditioning improves. athletes should start slowly and progress gradually. the distance should be one mile or less. It should then be gradually increased to four miles. bicycling. neither the running nor recovery interval is timed. Cross-country runs have several advantages: they provide variety in physical fitness training. In Fartlek training. The object is to cover the distance in the shortest time. or on any other irregular terrain. For these reasons. It can be used as both a physical conditioning activity and a competitive event. In such cases. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. the athlete varies the intensity (speed) of the running throughout the workout. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. he starts with very slow jogging. and they can accommodate large numbers of athletes. It consists of running a certain distance on a course laid out across fields. Those who add non-running activities to their training may not improve running ability as a consequence. At this time he recovers by jogging at an easy pace. Each group starts its run at the same time. When ready. they may use other activities as supplements or alternatives. At first. many runners prefer Fartlek training to interval training. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. over hills. As with all exercise. through woods. Their drawback is that they require special equipment and facilities that are not always available. depending on the terrain and fitness level. Alternate Forms of Aerobic Exercise Some athletes cannot run. and the running is not done on a track. 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.
etc. tread water. rope jumping. Partial support of body weight by the water. he should stop to check his pulse. For example. adjust the intensity. Non-swimmers can run in waist-to chest-deep water. Body position that enhances the blood's return to the heart. the heart does not beat as fast as when doing the other types of exercise at the same work rate. By modifying their THRs in this manner while swimming.SWIMMING Swimming is a good alternative to running. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. walking. in order to effectively train the cardio vascular system during swimming. in swimming. It is used to supplement running and develop upper body endurance and limited strength. athletes will help to ensure that they are working at the proper intensity. a athlete should set his THR about 10 bpm lower than while running. cycling.) in swimming alone. running.. CYCLING . The swimmer should start slowly with a restful stroke. For injured athletes. Together these activities combine walking and running with moderate resistance work for the upper body.g. After five minutes. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. cross-country skiing. Thus. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. Some advantages of swimming include the following: Involvement of all the major musclegroups. which minimizes lower body stress in overweight athletes. and do pool-side kicking for an excellent aerobic workout. compare it with his THR and. if needed. They can also do calisthenics in the water. This is because. one's THR should be lower than while doing the other forms of aerobic exercise. Compared with all the other modes of aerobic exercise presented in this manual (e.
After about three months. athletes can bicycle outdoors or on a stationary cycling machine indoors. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. and causes few injuries. Athletes can alter the cycling intensity by changing gears. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. For interval training.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). WALKING Walking is another way to develop cardiorespiratory fitness. the athlete can vary the speed and resistance and use periods of active For swimming.Cycling is an excellent exercise for developing cardio fitness. and increasing velocity. requires no equipment. 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. a athlete recovery at low speed and/or low should set his THR at resistance. he should walk 45 to 60 minutes at a faster pace. It is enjoyable. Dis. A simple way to increase walking speed is to carry the arms the same way as in running. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. . The heart rate should be monitored to determine the intensity. adding hill Cycling should be work. unless walking is done for a long time at the correct intensity. 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. However. He can increase the intensity by adding hills or stairs. As the walker's fitness increases.
It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. when doubled and stood on.on country roads. is easily learned. endurance. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. may be done almost anywhere. and racquetball) involve bursts of intense activity for short periods. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. boots. The work load is determined by the difficulty of terrain. Equipment is reasonably priced. developing ever measured have been found in muscular and cr cross-country skiers. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and is not affected by weather. Some runners use it as a substitute for running during bad weather. and poles often obtainable from the outdoor recreation services. Some of movement of the arms the highest levels of aerobic fitness and legs. A beginner should select a jump rope that. and the frequency and duration of rest periods. The action is similar to that used in brisk walking. and the time spent jumping should be increased as the fitness level improves. Cross-country skiing is easy to learn. reaches to the armpits. However. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. squash. Rope jumping. the pace.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. with skis. and the intensity may be varied as in running. They should attain and maintain their THR to ensure a training effect. one form or another of crosscountry skiing can be done almost anywhere . and in parks and forests. It requires little equipment. these . golf courses. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Although some regions lack snow. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. open fields. however.
If played vigorously each day.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. they may be an adequate substitute for lowlevel aerobic training. Because running increases endurance. it helps improve performance in racket sports. If strengthening exercises are included. hops. challenging activity that combines exercise and rhythmic movements. Workouts can be done in a small space by diverse groups of varying fitness levels. they are closely related. One can move to various tempos while jogging or doing jumping jacks. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. Although muscular endurance and strength are separate fitness components. It is a motivating. intensity. the workout addresses every component of fitness. . EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. but the reverse is not necessarily true. There is no prerequisite skill. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. and duration. jumps. In addition to cardiorespiratory fitness. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. or many other calisthenics. 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. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. and it can be totally individualized to every fitness level by varying the frequency. bodybuilding athletes need a high level of muscular endurance and strength. Progressively working against resistance will produce gains in both of these components.
You don't have to have bulging muscles. Muscles that are strong are less likely to become injured. But. allowing you to lose weight faster. Isokinetic contraction causes the angle at the joint to change at a constant rate. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. affect it by varying the resistance throughout the range of motion. strength training is a very essential aspect of making sure that happens. you will be able to move flabby muscles and fat into lean muscles. and the lifting of weights. Common examples are push-ups.If you need to lose some weight. Isometric contraction produces contraction but no movement. Strength training is essential because it allows you to improve the way that your body works. at 180 degrees per second. sit-ups. with less likelihood of being strained or hurt through your daily exercises. They are described here. isotonic. Force is produced with no change in the angle of the joint. you also need to consider adding strength training to your workout. Muscle burns through fat faster. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. too. for example. They are able to be used easier. . as when pushing against a wall. you don't have to be a body builder here. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. while not precisely controlling the speed of movement. This requires the use of isokinetic machines. With strength training. To achieve a constant speed of movement. you do want to develop lean muscles that are strong and therefore healthy. movements or even in accidents. Now. Muscular Contractions Isometric.Strength Training Along with aerobic training. There are other resistance-training machines which.
This is a concentric (positive) contraction. whether by isometric.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. or isokinetic contractions.the concentric or "positive" phase and the eccentric or "negative" phase. Isotonic and isokinetic contractions have two specific phases . the overload must be applied thoughout the full range of motion. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. In the concentric phase (shortening) the muscle contracts. it is important to know the following strength-training terms: Full range of motion. To obtain optimal gains. During the lowering phase of the curl the biceps are lengthening. For example. When a muscle is overloaded. This is an eccentric (negative) contraction. This greater overload. and each will result in strength gains if done properly. while in the eccentric phase (elongation) the muscle returns to its normal length. The nature of the eccentric contraction. Each type of contraction has advantages and disadvantages. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. Actually. Exercise a joint and its associated muscles through its complete . the muscle may be able to handle more of an overload eccentrically. in return. it adapts by becoming stronger. To understand the principle of overload. on the upward phase of the biceps curl. makes the muscle and connective tissue more susceptible to damage. however. so there is more muscle soreness following eccentric work. As a result. isotonic. the biceps are shortening. may produce greater strength gains.
Repetition When an exercise has progressed through one complete range of motion and back to the beginning.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. 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. or isokinetic contractions. one repetition has been completed. A 10-RM is the maximum weight one can lift correctly 10 times. When a muscle is overloaded by isometric. Muscle Failure This is the inability of a person to do another correct repetition in a set. it adapts by becoming stronger. 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). The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. Similarly. isotonic.
the seven principles of exercise must be applied to all muscular endurance and strength training. to achieve enough overload. For example. he momentarily cannot correctly do another repetition. the muscle must be overloaded. if a athlete's 1 -RM is 200 pounds. recovery. For example. This weight is the 3-7 RM for that exercise. . the weight selected should be heavier and the RM will also be different. If one cannot do at least three repetitions of an exercise. Although the greatest improvements seem to come from resistances of about 6-RM. after doing from 8 to 12 repetitions. progression.) A better and easier method is the repetition maximum (RM) method. (For example.70 = 140 pounds] to get 70 percent of the 1 -RM.Principles of Muscular Training To have a good exercise program. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. to develop both muscle endurance and strength. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. The weight should also not be too heavy. In other words. However. the resistance is too great and should be reduced. balance. multiply 200 pounds by 70 percent [200 X 0. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. This weight is the 8-12 RM for that exercise. OVERLOAD The overload principle is the basis for all exercise training programs. and variety. The weight should be heavy enough so that. specificity. For a muscle to increase in strength. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. These principles are overload. The exerciser finds and uses that weight which lets him do the correct number of repetitions. an effective range is a 3-7 RM. regularity.
PROGRESSION When an overload is applied to a muscle.Reducing the rest time between sets. . the athlete must always strive to overload his muscles.Increasing the number of repetitions per set. when an athlete trains with a 25-RM weight. For example. However. there will be no further gains.Using any combination of the above. The key to overloading a muscle is to make that muscle exercise harder than it normally does.Increasing the number of sets. An overload may be achieved by any of the following methods: . This is his 12+ repetition maximum (12+ RM). . gains in muscular endurance will be greater than when using a 15-RM weight. but the gain in strength will not be as great.Athletes who are just beginning a resistance-training program should not start with heavy weights. the greater the number of repetitions per set. If the workload is not progressively increased to keep pace with newly won strength. . They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. Whichever RM range is selected. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. To develop muscular endurance.) . it adapts by becoming stronger and/or by improving its endurance. To optimize a athlete's performance. (Good form is more important than the speed of movement. the greater will be the improvement in muscle endurance and the smaller the gains in strength.Increasing the speed of movement in the concentric phase.Increasing the resistance. When a athlete can correctly do the upper limit of repetitions for . most athletes will benefit most from a resistance training program with an 8-12 RM. his RM should be determined from an analysis of the critical tasks of his sport. . With continued training. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise.
he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. A athlete can work out three times a week. but three workouts per week are best for optimal gains. To improve his muscular endurance and strength. he ensures maximum carryover value to his chosen sports. strength training for the identified muscle(s) will be beneficial. In a multi-set routine. REGULARITY Exercise must be done regularly to produce a training effect. For most athletes. in a given task. Exercise must be done regularly to produce a training effect. If the athlete's performance of a task is not adequate or if he wishes to improve. then increases the resistance by no more than 10 percent. it is usually time to increase the resistance. RECOVERY .12 RM). For example. at the same time.the set without reaching muscle failure. 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. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. Sporadic exercise may do more harm than good. but when different muscle groups are exercised at each workout. He then should increase the weight by about 5 percent but no more than 10 percent. if his plan is to do 12 repetitions in the bench press. the athlete must do resistance movements that are as similar as possible to those of doing the task. He should continue with that weight until he can do 12 repetitions correctly. The principle of regularity also applies to the exercises for individual muscle groups. These groups can be identified by doing a simple assessment. this upper limit should be 12 repetitions. In this way. if his goal is to do three sets of eight repetitions of an exercise. 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. the principle of regularity is violated and gains in strength are minimal. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. He continues to work with that weight until he can complete all eight repetitions in each set.
the upper back and the thighs. the recovery time between sets should be 30 to 180 seconds. It's important to note that when training the primary muscle groups. in part. the primary muscle groups should always be trained first in the workout. Thursday. I recommend that you remain at this level for at least three months. Recovery is also important within a workout. the legs can be trained with weights on Monday.the neck and the midsection. you begin training different sections of your body in each workout. Wednesday. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. For example. For example. and Saturday. Strength training can be done every day only if the exercised muscle groups are rotated. the legs. There should be at least a 48-hour recovery period between workouts for the same muscle groups. Sample workout routines are provided for someone at this level of training. you may train your legs. you're also training secondary muscle groups at the same time. When exercising in this fasion. So for example. Someone at beginners level should work out all three main muscle groups. . 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. Normally. MUSCLE GROUPS There are three main muscle groups. you will be training your shoulders and arms to some extent as well as the chest. This is because when you train the primary muscle groups you also train the secondary ones. You can move on to a four day routine. the arms. Following this you would have a day off. then you simply repeat the sequence once again. at this level. The recovery time between different exercises and sets depends. 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. There are also secondary muscle groups. and it is possible to have more than one day off or to put the rest days in between which ever days suit. Beyond this basic level of training. on the intensity of the workout. The muscles must be allowed sufficient recovery time to adapt.There should be at least a 48-hour recovery period between workouts for the same muscle group. For beginners. and Friday and the upper body muscles on Tuesday. but they should allow at least one days recovery and between workout days. when doing bench press. The chest. and it's okay to work out all three muscle groups in each workout.
When you are ready for a day off. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. This technique helps ensure good strength balance between opposing muscle groups which may. If you do use too much weight. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. or pushing. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. It's always important to judge by the feeling in your muscles and your general energy level. It is important to do exercises that work all the major muscle groups in both the upper and lower body. Split routines can also be used to integrate cardio training with weight training. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. Most muscles are organized into opposing pairs. 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. follow an overhead press with a lat pull-down exercise. 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. Examples of these workouts are given later. . Activating one muscle results in a pulling motion. BALANCE When developing a strength training program. Sequence the program to exercise the larger muscle groups first. followed by the muscles of the upper back and chest. in turn. while activating the opposing muscle results in the opposite. they may not benefit very much from the workout. As a result. If curls are done first. For example. I have seen this happen many many time's. you can train your upper body. then the smaller muscIes. as a result. movement. for example then the following day.Beyond the four-day routine are five and six day routines. The latissimus dorsi muscles will not be overloaded and. For example. But training at this level is not recommended for basic or intermediate level athletes. There's little point in exercising at all if you only intend to do it for three months. For this reason. If you go for a run on one day. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). do not hesitate to take a rest and spend some time recuperating. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. Personally. When planning a training session. reduce the risk of injury.
A natural tendency in strength training is to see how much weight one can lift. Also.training program can be very boring. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. Using different equipment. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. To ensure safety and the best results. However. and neck. improvement will occur. The weight lifter should always do weight training with a partner. Lifting too much weight forces a compromise in form and may lead to injury. Breathing should be constant during exercise. he can do squats with a barbell instead of leg presses on a weight machine. as this can cause dizziness and even loss of consciousness. and phases of conditioning. changing the exercises. As long as all muscle groups are exercised at the proper intensity. low back. or spotter. and altering the volume and intensity are good ways to add variety. who can observe his performance as he exercises. Each athlete must understand how to do each lift correctly before he starts his strength training program. and they may also produce better results. As a general rule. namely. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . abdominal. safety. The athlete should never hold his breath. A poorly designed strength. There are also other factors to consider. The athlete should periodically substitute different exercises for a given muscle group(s). for variety or due to necessity (for example. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. 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 example. he can switch to partner-resisted exercises or another form of resistance training.then the arms. both should know how to use the equipment and the proper spotting technique for each exercise. exercise selection. Correct breathing is another safety factor in strength training. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. when in the field).
and so forth. Also.the floor. increasing strength is only secondary to someone that is serious about body building. an exercise like concentration curls for the biceps muscles of the upper arm. especially beginners. and inhale during the negative (eccentric) phase as the weight returns toward the floor. 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. Power lifting is probably safer than an Olympic lifting. low back. the pull-down exercise produces motion at both the shoulder and elbow joints. They should include those for the muscles of the leg. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. For example. This is because the exercises have been selected purely for for their strength properties. This will help him train a greater number of muscles in a given time. only works the arm flexor muscles. The concentration curl. although an effective exercise. 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. but are good for developing strength. however. Usually eight wellchosen exercises will serve as a good starting point. EXERCISE SELECTION When beginning a resistance-training program. These exercises will be detailed in a following section. shoulders. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. On the other hand. only involves the elbow joint. and not for . the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. The exercise should provide movement at more than one joint. For most people. For example. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time.
By the end of the second week (4 to 6 workouts). . Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. Circuit training is done with lighter weights. Power lifting exercises will also be explained in detail in their own section. During this phase. because the beginner must concentrate at first on learning the proper form for each exercise. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. P. the weight should be increased. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. A training is one particular form of circuit training. If he can do only seven repetitions of an exercise. and ligaments. conditioning. Several different circuit training routines will be given in this book. H. During the second week. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer.any traditional reason. the weight must be reduced. and with higher repetitions usually between 12 and 20 reps. he should use progressively heavier weights. 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 increase the weight until he can again do only 8 to 12 repetitions. Also less rest is taken between sets during the workout. joints. This is very important. and maintenance. if he can do more than 12. When he can do more than 12 repetitions of any exercise.
It does not hold back the more capable performer by restricting the number of repetitions he may do. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. This process continues indefinitely. After an appropriate period of rest. however. More frequent training. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. he does not need to do more than one set per exercise. As with aerobic training. Instead. The use of timed sets. The exercise period. set of that exercise is done in an equal or lesser time period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. As time goes on and he progresses. Maintenance Phase Once the athlete reaches a high level of fitness. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. The emphasis in this phase is no longer on progression but on retention. throughout his life. third. ideally. is required to reach and maintain peak fitness levels. 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. If he stops making progress with one set of 8 to 12 repetitions per exercise. . and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. a second. one can maintain them by training the major muscle groups properly one or two times a week. The maintenance phase should be continued throughout his career and. As long as he continues to progress and get stronger. unlike exercises performed in cadence or for a specific number of repetitions. recovery period. the maintenance phase is used to maintain that level.This usually involves an increase in weight of about five percent. Three sets per exercise is the maximum most athletes will ever need to do. Although training three times a week for muscle endurance and strength gives the best results. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. and so on.
feet-elevated.5 minutes. and to be assured that all emergencies can be met. when a athlete performs a workout geared to develop muscle endurance and strength. and so forth) can be done. or give priority to. close-hand. This ensures continued gains and minimizes boredom. Thus. This is because the muscles worked by those two exercises will already be pre-exhausted. perform a workout to strengthen all of the body's major muscles. At the same time. For this reason. Following this sequence ensures that all major muscles are worked. In this way. and so forth) and sit-ups (regular. a training regimen which exercises all be developed and followed. When . Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. it reduces the amount of time and work that must be devoted to push-ups and sit-ups.Timed sets can be applied to improving athlete's sit-up and push-up performance. This is done by lengthening the time period of any or all timed sets. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. As the athletes' levels of fitness improve. Below. a muscle endurance or strength training workout should not be designed to work exclusively. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. as a general rule. do timed sets to improve push-up and sit-up performance. This having been said. those muscle groups worked by the sit-up or pushup event. wide-hand. Then. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. Thus. by decreasing any rest period between timed sets. different types of push-ups (regular. the best procedure to follow when doing a resistance exercise is as follows. To add variety and increase the overall effectiveness of the activity. abdominal curls. the difficulty of the activity can be increased. and vice versa. To meet this goal. or by any combination of these. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. by increasing the number of timed sets performed. here is a very time-efficient way of conducting push-up/sit-up improvement. First. abdominal twists. several of these will be given. 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.
If this happens. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. balanced workout. The beginning weight-training program will work most of the important. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. Thus. as in any endeavor. where they are located. However. and their primary action. In the same way. this program may overwork some muscle groups. he should immediately drop to his knees and continue doing modified push-ups on his knees. the times listed in the chart above may prove to be too long or too short for some athletes. The exercises should be done in the order presented. For example.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. for the more advanced lifter.performing this type of workout. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. This program also includes exercises to strengthen the neck muscles. pay attention to how the athletes are responding. To ensure a good. or vice versa. major muscle groups. This applies when doing each timed set. For example. When using timed sets for push-up and sit-up improvement. several timed sets of push-ups can be done followed by several sets of situps. With this approach. graphic 3-6@@@@@@ . for the beginner. and biceps curl. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. an athlete may reach temporary muscle failure at any time before the set is over. and make adjustments accordingly. athletes must set goals for themselves. It has some duplication with respect to the lat pulldown. Major Muscle Groups In designing a workout it is important to know the major muscle groups. because of the nature of the situp. It is a good program for beginners and for those whose time is limited. rest intervals must be placed between timed sets. athletes can before doing the other. Finally. During a timed set of push-ups.
Always breathe when lifting. This small investment of time and money will allow you to improve your overall muscle mass faster. You'll enjoy it and you'll see improvement in the tone of your body quickly. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. and return the weight to the starting position in a controlled manner during the eccentric phase. Accelerate the weight through the concentric phase of contraction. Perform all exercises through their full range of motion. lunge. Always use strict form. . and end the concentric phase in a fully contracted position.Here are some tips for exercising through strength training. • Consider working with a physical trainer. relaxed position (prestretched). Do not twist. This helps to increase motivation. • Work with a low amount of weight first. • Change up the exercises that you do so that the process is easy and fun. Exercise the large muscle groups first. and more effectively. lurch. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. and inhale during the eccentric (negative) phase. then the smaller ones. Exhale during the concentric (positive] phase of contraction. Otherwise you can have a training partner to help with spotting. or with the correct equipment training alone is OK too. Begin from a fully extended. Remember to include ten minutes before and after your workouts for warm up and cool downs! Key Points to Emphasize: Train with a partner if possible. the intensity of the workout. This can cause serious injury. With strength training. you should add in ten minutes per day three times per week at least. you'll want to increase this number over time to at least 30 minutes per day three times per week. or arch the body. Again. and safety.
All that is required is for the athlete. Sandbags may seem unusual but have some advantages. The weight of the bags can be varied depending on the amount of fill. Although many towns have excellent strength-training facilities. dips. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Pull-ups. Sandbag exercises are very effective in strength-training circuits. safety is a critical factor. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. to progressively overload his muscles. athletes should warm up. As with all training. Train the whole body. . Progress slowly. Never increase the resistance used by more than 10 percent at a time. Whether the training uses expensive machines. and single-leg squats are examples of exercises which use a person's body weight. cool down. the development of strength does not require expensive equipment. They can improve an untrained athlete's level of strength. and follow the principles of exercise previously outlined. three times a week. but not more than 96 hours.Allow at least 48 hours of recovery between workouts. there are limits to the type of training that can be done. or partners. Ensure that every training program is balanced. The availability of facilities may vary. Exercise Programs When developing strength programs for people. but the rest of the body must also be trained. it is unreasonable to expect that all folks can use them on a regular basis. sandbags. Alternate pulling and pushing exercises. follow triceps extensions with biceps curls. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. to let the body recover and help prevent over training and injury. Concentrating on weak areas is all right. situps. not just specific areas. the result is largely the same. pushups. However. For example.
and rest. More than one exercise per muscle group may be used. the more effective they should become in providing the proper resistance for each exercise. It is achieved through muscle conditioning. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Workouts are designed to focus on certain muscle categories. This section will focus on weight training for body builders. As a general rule. Following are descriptions and illustrations of several PREs. They must communicate with each other to ensure that neither too much nor too little resistance is applied. the second half of each repetition as the exerciser returns to the starting position). Weight training uses a variety of specialized equipment designed to target specific muscle . More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Weight training develops both strength as well as the size of skeletal muscles.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. The longer the partners work together. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. increased caloric intake. It uses the force of gravity to oppose the force generated by muscles through contraction. the negative part of each exercise should take at least as long to complete as the positive part. 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. and foods are consumed with the intention to build the body's metabolism and increase mass. The speed of movement for PREs should always be slowand controlled. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. weight training.
When your muscles are resisting a weight. exercise types. 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. If you are a beginner at weight training. Some of your muscles might be naturally stronger than others. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. You need to build up your strength and over-working your muscles can cause more harm than good. The specific combination of reps. sets. Weight training is one type of strength training using weights as the primary force to build muscle mass. I find I can concentrate better working out by myself. Personally I have never used a personal trainer or even a training partner. Different weights will give different types of resistance. First. If you want to undertake it yourself. EXERCISES . Building up slowly allows muscles to develop appropriate strengths relative to each other. the overall tone of that muscle will grow over time. or shape. The basic principles of weight training are pretty much the same as those of strength training. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. These trainers can suggest specific workouts for you to begin with. we'll define some common exercises for clarification. While they are not exactly the same. sets. pulleys. tempo. It involves a manipulation of the numbers of reps. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Some people refer to weight training as strength training. Another form of weight training is resistance training. exercises. size.groups and movements. and weight depends upon the desires of the body builder. If you don't use good form in weight training. endurance. Strength training focuses on increasing muscular strength and size. you risk muscle injury which could hinder your progress. and weight moved to cause desired increases in strength. Most gyms offer the services of a personal trainer that comes with the membership fee. they are both similar to each other. Equipment used in weight training include barbells. dumbbells. you should not just "jump right in".
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
Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Press bar overhead to arm's length. front dumbell raise Standing Military Press For this exercise. Employees at the gym can help you with proper use of the machines. 2 dumbbells. Stand with your legs about shoulder width apart and lift the barbell to your chest. Lock your legs and hips and keep your elbows in slightly under the bar. If you are going to join a gym. Lie on an incline bench and position your head at the top. side dumbell raise. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. dumbell press. Keep your upper arms close to your head. military raise. Now that you know what exercises to do. let's look at a couple of sample workouts. . seated or standing or with 2 dumbbells and your palms facing in. Return to the starting position. Press the bar to arm's length over your head. The exercises listed above can be done either in a gym or in your home. This can also be done with straight bar. front barbell raise.Hold a barbell with hands a little closer together than shoulder width. shoulders military press. they will have many specialty machines that will work specific parts of your body. you will use a barbell. This exercise can also be performed with dumbbells or seated on a weight bench.
Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin. . keeping it close to your body. Keep your body and wrists straight. Let the bar hang straight down in front of you.
depending on what you want to work most.Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward. Lower slowly to the starting position. Don't swing! Front Dumbbell Raise .
Stand with a dumbbell in each hand. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. controlled motion. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. so that both arms are in motion at the same time. palms facing backward. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Then slowly lower them back down to your side again. Don't lean forward while doing this either or you risk injury to your back. lower the weight while simultaneously lifting the weight in your right hand. but not quite locked. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Hold a dumbbell in each hand with your palms turned toward your body. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. . Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth. Make sure you are lifting the dumbbells up rather than swinging them up.
Before starting. look straight ahead instead of at the floor so you can keep your back straight. Hold two dumbbells with your arms hanging at your sides. Raise your shoulders up as far as you can go then slowly return to the starting position. Switch arms after one set. The dumbbell should end up roughly parallel with your torso. . Reach down and pick up a dumbbell with your right hand. Droop your shoulders down as far as possible. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. 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. Concentrate on pulling your elbow back as far as it can go.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Your left arm should be locked at the elbow so it will support the weight of your upper body. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Your back should be flat and almost parallel with the floor.
not your neck. or adapted for use without the machine. Keep your back as straight as possible and your chin up. Stiff Leg Barbell Place a barbell on your shoulders. press the weight up back to the starting position. until your upper body is parallel to the floor. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. 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. 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. Standing Calf Raises This can be done with a specific machine found in a gym. . This can also be done with your knees slightly bent. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Once you reach the bottom position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Bend at your waist with your legs locked.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Keep your head up and your back completely straight. Return slowly to the upper position. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. This can also be done holding a barbell. You can also use a wider stance to work the inner quads even more. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes.
Stand up straight. Your foot should be far enough in front of you so that when you bend your right knee. At this point. bend your knee (of your front leg). Lunges Place a barbell on your upper back. or alternate legs for each rep. Pause briefly in this position. then switch legs and repeat. lower yourself until the knee of your front leg is bent 90 degrees. Reach one foot back and place your toe on the box. Complete a full set. Position your right leg forward in a long stride. Keep your back tight and your chest out throughout the entire exercise. Mid Section . If you have difficulty lowering yourself down this far.the higher the box. raise yourself by pushing your hips slightly forward and up toward the ceiling. 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. Now. Return to the starting position. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. leading with your head and chest. lowering your hips so your rear knee just clears the floor. At this point. Keep your opposite foot flat on the floor and point your toes forward. Place a barbell behind your head at the base of your neck. your thigh and lower leg form a right angle. and lean forward slightly at the waist. Keeping your front foot flat on the floor. the more difficult the exercise. sit your hips back (like you are going to sit in a chair).One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your hips should be sitting back. then slowly straighten your legs and raise your body back up to a standing position. Slowly bend your knees. Your shoulders should be directly over your front foot. and straightening your leg. your shoulders should be directly over front foot. and your chest should be directly over the middle of your thigh. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. your knee should be directly over your toe. Grasp the barbell with both hands with a wider than shoulder width grip. Lift your chest up and look straight ahead. Keep your head and neck in line with your torso so that you are looking forward.
If you are resting your feet on a bench. Focus on slow. 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. and your lower back should remain on the floor. place them three to four inches apart and point your toes inward so they touch.don't cheat yourself by using momentum! Workout Routines Bulk Up . Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. controlled movement . Your shoulders should come up off the floor only about four inches. Begin to roll your shoulders off the floor.Crunches Lie flat on your back with your feet flat on the ground.
repeated over and over on a weekly basis. don't worry. With any workout. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You can progressively increase the amount of weight you lift as you get stronger. The reason is simple: as you get more experienced. You should also have an appropriate cool down period after you are done working out. get sore but bounce back quicker since the muscular damage isn't as severe. but your mind will get prepared as well. you learn to push your muscles harder and inflict more damage that takes longer to recover from. This can be simple stretching as you get your body ready to work. you can work out more frequently than more advanced body builders. This is what bodybuilding is all about – a continuous cycle of one-step-back. You can adapt it as needed to suit your workout goals. 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. you need to start out with some warm up exercises. it's important to start out slow and not push yourself beyond your limits. If the word "damage" makes you flinch. It's a good thing for a bodybuilder to incur limited muscle damage. 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. two-steps-forward. Beginners. This plan is just a suggestion.Upper Body For the following exercises.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. As a beginner. Day 1 . Again. This can also be simple stretching exercises and deep breathing. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. begin with two sets of 10-12 reps each. A warm-up session prior to working out can not only help get your body ready for exercise. on the other hand. .
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 .Lower Body and Abs Again.Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) . 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.• 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. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .
consider starting out with a two or three day plan.Back.• 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 . • 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 . Day 1 . and Abs Do three sets of 12-15 reps each.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. but if you need to start out slowly.Rest If a four day workout plan is too much for you. . it can still be effective. Chest. Keep in mind that you won't get results as quickly with a fewer day workout. Here is a sample three day workout.
Biceps.Legs and Shoulders Do three sets of 12-15 reps each. Triceps. you should eat some protein and carbohydrates. By doing this. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. Many people opt for a protein shake and a bowl of rice. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. there is increased blood flow to the muscles.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . but you can choose whatever foods you want to get what you need. This is to make sure that you have enough energy to make it through your entire workout. your body can take advantage of that extra blood flow and work the muscles more efficiently. . • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . When you consume protein and carbohydrates prior to a workout. During training.
It's a good idea to keep track of your workouts and how many sets and reps you are doing. Circuit training is a term associated with specific training routines. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. not lift weights. endurance. be sure to take note of how long it took you to get to that point. It describes calisthenic exercises for developing strength. Usually that's around a minute or two. Be sure and rest between sets to allow your body to adjust and recover. you want to build your body. and speed. On the second set. flexibility. 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. coordination. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. muscular endurance. try more weight. This is to get the blood flowing through the muscles. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. add a little weight and do the exercise again. The goal is to add weight until it's difficult to complete 8-12 reps. These include cardio endurance. Circuits can promote fitness in a broad range of physical and motor fitness areas. If you find that it's just a bit too easy. It's also a good idea to do your first set with very little weight. This could be a little time on a treadmill or walking. athletes' . Remember. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuits can also be designed to concentrate on sports skills. and flexibility. strength. 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. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits.
and any number of athletes can exercise for various lengths of time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. . Fixed Circuit In a fixed circuit.Increase the time per station along with the number of repetitions. athletes work at their own pace. The time is monitored with a stopwatch. . doing a fixed number of repetitions at each station. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . Because athletes may do incomplete or fewer repetitions than called for to reduce this time. In addition. the quality and number of the repetitions done should be monitored. there is no set time for staying at each station. and athletes rotate through the stations on command. Progress is measured by the time needed to complete a circuit. number of time. Free Circuit In a free circuit. Each has distinct advantages. and no signal is given to move from one station to the next. and sequence of stations.Keep the time for completion the same. number of stations. At the same time. circuits can be organized to exercise all the fitness components in a short period of time. the free circuit requires little supervision. number of times the circuit is completed.common tasks. These include the time. but increase the number of repetitions. Aside from this. . or any combination of these. number of stations. a specific length of time is set for each station. Almost any area can be used.Increase the number of times athletes go through the circuit. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. it can provide both fun and a challenge to any athletes' physical and mental abilities. These are discussed below. number of athletes.
slowdowns. the time at each station should always be the same to avoid confusion and help maintain control. exercising for 30 seconds at each station. respectively. and poor results. . The whole workout takes less than 45 minutes including warm-up and cool-down. Each station must then be equipped to handle four athletes. It is vital in a free circuit that no athlete stand around waiting for equipment. a circuit may have ten stations. and taking 15 seconds to move between stations. For example. exercise periods may be increased to 30 seconds or longer for all three rotations. The exercise time at each station may be reduced to 20 seconds the second and third time through. After the warm-up. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. As athletes become better conditioned. For example. Having enough equipment reduces bottlenecks. Number of Times a Circuit is Completed To achieve the desired training effect. Consider also the time it takes to move from one station to the next. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. A circuit geared for a limited objective (for example. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Further. Difficult exercises can be alternated with less difficult ones.Time One of the first things to consider is how long it should take to complete the circuit. On the other hand. the athletesm should be divided into 10 groups of four each. Number of athletes If there are 10 stations and 40 athletes to be trained. athletes may run through the circuit three times. When a fixed circuit is run. Another option is to have four rotations of the circuit. athletes may have to repeat the same circuit several times. developing lower-body strength) needs as few as six to eight stations. in this instance a rope jumping station must have at least four jump ropes. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. circuits to develop both strength and cr fitness may have as many as 20 stations.
exercisers may follow . in a circuit for strength training. After deciding how many stations to include. while muscular endurance work may be secondary.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. For example. he should not limit the circuit to only these activities. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. grass drills. in a strength training circuit. the designer must decide how to arrange them. Imagination and fun are important elements in developing circuits that hold the interest of athletes. calisthenics. For example. improving cardiorespiratory endurance may be the top priority. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. The six steps below cover the most important pects of circuit development. the same muscle group should not be exercised at consecutive stations. but it may have as many as 20. On the other hand. Arrange the Stations A circuit usually has 8 to 12 stations. He can choose from the exercises. However. increasing muscular strength may be the primary objective. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). and guerrilla drills described in this section. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. conditioning drills. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. For example.
By not exercising the same muscle group twice in a row. If some exercises are harder than others. instructions for the stations are written on the signs. The sketch should include the activity and length of time at each station. In some cases. Another approach might be to alternate between upper and lower body exercises. The necessary equipment is placed at each station. However. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. he may do this in several ways. each muscle has a chance to recover before it is used in another exercise. Select the Training Sites Circuits may be conducted outdoors or indoors. they may run laps or run between spread-out stations if space is available. the number of stations. athletes may run five laps or for 20 to 40 seconds between stations. The choice of exercises depends on the objectives of the circuit. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. and all other useful information. In the gymnasium. The choice of exercises for circuit training depends on the objectives of the circuit. Outdoors. athletes can alternate hard exercises with easier ones. #########show exercises . 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. spreading the stations too far apart may cause problems with control and supervision. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards.the pushing motion of a bench press with the pulling motion of the seated row. If the designer wants to include running or jogging a certain distance between stations.
because of predisposing conditions or injuries. use 50 counts per minute unless otherwise directed.Calisthenics Calisthenics can be used to help develop coordination. SAFETY FACTORS While injury is always possible in any vigorous physical activity. athletes with low fitness levels. Use good judgment before performing these exercises. Nonetheless. will derive the greatest benefit from many of these exercises. some people. squat bender. When doing exercises at a moderate cadence. for the average athlete. without support. the possibility of straining the lower back increases. on the other hand. For example. flutter kicks are an excellent way to condition the hip flexor muscles. calisthenics such as the bend and reach. lunger. flexibility. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Few exercises are inherently unsafe. Also. cardio and muscular endurance. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. knee bender. flexibility. sit-up. a conditioned athlete may use multiple sets of flutter' kicks with good results. for the average athlete who is of sound body. Although calisthenics have some value when included in a cardio circuit or when exercising to music. such as trainees. parallel bar dip. Cardio Vascular and muscular encurance. With a slow cadence. some of the calisthenics listed below may be done in cadence. Exercises such as the push-up. However. Poorly-coordinated athletes. shouId not do the advanced exercises highly fit athletes can do. few calisthenic exercises are really unsafe or dangerous. and chin-up/pull-up. . and side-straddle hop can best be used in the warm-up and cooldown periods. and directions are provided below with respect to the actions and cadence. They can help develop coordination. use 80 counts per minute. following the directions written below will produce satisfactory results with a minimum risk of injury. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. Calisthenics can be used to exercise most of the major muscle groups of the body. and strength. may find certain exercises less safe than others. These calisthenics are noted. and strength. However. On the other hand. with the lower back properly supported. Finally. however.
not conditioning drills done to cadence. progressive manner. Some athletes complain of shoulder problems resulting from rope climbing. However. The following are key points for ensuring safety during stretching and calisthenic exercises: . To ensure balance and regularity in the program. Progression and Recovery Other important principles for avoiding injury are progression and recovery. if the Monday-Wednesday. Also. develops all the fitness components. and follows the seven principles of exercise while. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. Such a program has variety. The day after a "hard" training day. The best technique is to train alternate muscle groups and/or fitness components on different days. Therefore. These exercises are beneficial when the athlete is fit and he does them in a regular.resisted exercises followed by a slow run. athletes can benefit from doing partner. This is especially true if someone has had a previous injury to the back. If this type of action is performed. Using such exercises for unconditioned athletes increases the risk of injury and accident. it minimizes injuries caused by overuse. they should work them at a reduced intensity to minimize stress and permit recovery. For example. if athletes are working the same muscle groups and/or fitness components.The key to doing calisthenic exercises safely is to use common sense. ballistic (that is. horizontal ladder. and crab-walk exercises. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Programs that try to do too much too soon invite problems. slow stretching exercises. should be used. athletes should progressively train to build up to these exercises. wheelbarrow. at the same time. a certain level of muscular strength is needed to do them safely. athletes can do running at THR with some light calisthenics and stretching.Friday (M-W-F) training objective is cardio vascular fitness. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh.
To make it even better.A combination of spinal rotation and bending should generally be avoided. head out for a walk with your spouse for a few minutes. . If you can't leave the kids. During your favorite show. which will make the process easier and even more enjoyable.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. Use static (slow and sustained) stretching for warming up. You get the exercise you need without missing your television program and time will fly by. controlled movements with little or no extra weight. .Stretch slowly and without pain and unnatural stress to a joint. . too. ride the bike. use a stationary bike. consider these easy and fun ways to get in the exercise that you need. You can even start doing these things at home. However. Your Overall Body Fitness Plan To improve the physical fitness of your body. CALISTHENIC EXERCISES The following are some common calisthenic exercises. • If you can't leave the television. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. Start by working in exercise through aerobics and strength training into your day. if done. • Do it with a pattern. use only slow. Visit your local recreational center or community center. take them with you. cooling down. This means feeding it the right regimen of movements. you need to give it the physical movement that it needs. This is a great way to get in some quality time away from the television. ballistic (bouncy or jerky) stretching movements..
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. When you begin to add these into your day. to loss of flexibility. you will come to enjoy exercising. For many it's a great stress relief and it can be a lot of fun. People with poor flexibility who try to stretch as far as others may injure themselves. It involves the ability to move a part of the body through the full range of motion allowed by normal. It will make all of the difference in how effective it is for you. Yet.• Do sports and other physical activities that you enjoy. . running. Make it your goal to actually put together a workout that you enjoy. martial arts. Your overall body fitness means exercise and movement. Flexibility is a component of physical fitness. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. However. Good flexibility can help an athlete accomplish such physical tasks as lifting. 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. climbing. comparing one person's flexibility with another's should not be done. Because people differ somewhat anatomically. loading. Stretching should not be painful. in part. you'll probably find every excuse not to do them. but it should cause some discomfort because the muscles are being stretched beyond their normal length. tests can be used to assess flexibility in the hamstring and low-back areas. No one test can measure total-body flexibility. Developing and maintaining it are important parts of a fitness program. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. and physical work with greater efficiency and less risk of injury. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. A simple toe-touch test can be used. Swimming. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. disease-free joints.
it is a signal that he is stretching a muscle or tendon too much and may be causing damage. He should hold each stretch for ten seconds or longer. the myotatic reflex causes it to tighten and attempt to shorten. Without it.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). by limiting range of motion and preventing the body from hurting itself. stretching must be slow and deliberate. Static stretching should not be painful. it can be an obstacle to athletic development. and ballistic. not days. and it prevents strains and tears. When pain results from stretching. but no pain. the easier it is for the muscle to adapt to that length. Every muscle is subject to the myotatic reflex. passive. The reflex opposes changes in muscle length. Set your stretching goals over a period of weeks or months. especially during a sudden or extreme change. This is the tension you feel during stretching exercises. These are described here and shown later in this section. . Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. Although an important safety feature. our muscles would be allowed to overextend and tear. for best results. The athlete should feel slight discomfort. There are four commonly recognized categories of stretching techniques: static. requiring a long slow recovery process. The longer a stretch is held. The athlete assumes each stretching position slowly until he feels tension or tightness. If you overstretch you can injure the muscle and end up decreasing your flexibility. To counter the reflex. Stretching Techniques Using good stretching techniques can improve flexibility. It is a safe and effective method for improving flexibility. proprioceptive neuromuscular facilitation (PNF). You may weaken the muscle. This lets the lengthened muscles adjust to the stretch without causing injury. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. When a muscle lengthens beyond a certain point. This lengthens the muscles without causing a reflex contraction in the stretched muscles.
This produces a safe stretch through a range of motion he could not achieve without help. and with proper form to avoid injury. such as a towel. or rubber tubing. BALLISTIC STRETCHING Ballistic. bike riding. Although this method may improve flexibility.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. including one increasing your flexibility. or dynamic. for five to ten minutes before stretching to warm up the body. Gently stretch to a point of tension and hold. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. to help him stretch. Individuals and units should not use ballistic stretching. pole. This is especially important if you've suffered a previous injury that may be affected by flexibility training. • Devote several minutes to stretching three to five days a week. • Don't bounce or jerk when you stretch. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. • Complete a large muscle warm-up such as brisk walking. Stretch gradually. it often forces a muscle to stretch too far and may result in an injury. Bouncing causes the muscles to tighten and increases the risk of injury. Other key points include: • Consult your doctor before starting any exercise program. 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. and as part of a warm up for any athletic activity. . Safety Guidelines Stretching is only beneficial if done properly. jumping jacks etc.
. then stretch further and hold that new position for 20-30 seconds. Athletes should do these for five to seven minutes before vigorous exercise . A recommended sequence of warmup activities follows. it took years to get tight. Do them during the cooldown to help maintain flexibility. • You should never feel pain in your joints during stretching exercises. • Hold each stretch with a feeling of lengthening the targeted muscles. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. Remember. This causes a gradual increase in the heart rate. stop immediately and consult your health care provider. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. FITT Factors You should include stretching exercises in all of your workouts. breathe normally and deeply with a feeling of relaxing the body. . not pain. A mild sensation of pulling should be felt in the target area. • Don't overstretch. Frequency: Do flexibility exercises daily. Be patient. allow some time to see results.Slow joggin-in-place or walking for one to two minutes. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . as well as passive stretching and/or PNF stretching. • If you're a beginner. • Hold the furthest point of any stretch for a few seconds. If you do. circulation.• Don't hold your breath. Type: Use static stretches. and increases the temperature of the active muscles. The following FITT factors apply when developing a flexibility program. assumed slowly and gradually. blood pressure. start slow & don't over do it. Stop if you feel any pain.
The following information explains the importance of cooling down and how to do it correctly. . The warm-up increases the flow of blood to the muscles and tendons. Work each major joint for 5 to 10 seconds.Slow. Hold each stretch position for 10 to 15 seconds. thereby reducing blood flow to the heart and brain. Stopping exercise suddenly can cause blood to pool in the muscles. thus helping reduce the risk of injury. . This helps prepare the neuromuscular pathways. lift a lighter weight to warm-up before lifting a heavier one. arm circles. one should walk for one to two minutes. static stretching of the muscles to be used during the upcoming activity.Slowly mimic the activities to be performed. as described in another section.Slow joint rotation exercises (for example. as this can be very dangerous. and do not bounce or bob. . It also increases the joint's range of motion and positively affects the speed of muscular contraction. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. After running. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session.. and stretching exercises should be a major part of both. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. For example.Do not stop suddenly after vigorous exercise. to increase the intensity level before the activity or conditioning period. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. knee/ankle rotations) to gradually increase the joint's range of motion.Calisthenic exerciese. . for example. .
Such programs include sensible diet and exercise regimens. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. However. ligments. . You may also work on it at home. The following exercises should be performed slowly. Athletes who are overweight should follow a fat loss program. There are also height to weight and circumference ratio's but these are the least accurate. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Be careful not to overstretch. Rotation Exercises Rotation exercises are used to gently stretch the tendons.Hold stretches 30 seconds or more during the cool-down to improve flexiblity.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. The muscles are warm from activity and can possibly be overstretched to the point of injury. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. A more accurate way to determine body composition is by hydrostatic or underwater weighing. this method is very time-consuming and expensive and usually done only at hospitals and universities. .. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. if possible. Stretching is one form of exercise that takes very little time relative to the benefits gained. This may provide better movement and less friction in the joint. Use partner-assisted or PNF techniques.
chips. Don't think about a diet that's taxing. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. Although that sounds even worse. Poor choices like a lunch of soda. and height. Take a look at the weight allowed for your height as shown in Table 1. open. gender. You can do it even when you are in too much of a rush and don't have time. If you exceed the weight listed for your height. full of taste and adventure. And. you can do it with lots of favors that you AND your children will enjoy. . dieting is something that is simple to do healthily even if you can't live without certain foods. 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. What you need to accomplish through a diet is to train your body to eat healthily. No single food choice is necessarily a bad choice. If you don't fall into the well-muscled category. People always want to know if a particular food is good or bad for them. You need a diet that is actually a way of eating. Think of your diet as being free.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. troublesome. it's time to starting making some changes to your lifestyle. too. You Are What You Eat. Losing one to two pounds a week is a realistic goal. 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. here. we aren't talking about a diet to lose weight. you may not necessary be over fat. limiting or boring. This exercise program meets the requirement to be physically active everyday. Too many bad choices over time can accumulate into a poor diet. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. However. But. with all of the comfort that you want and need. not a temporary thing but a permanent thing. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. 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. Yet.
the food that you consume is the fuel that your machine needs. and sugars that can cause you health issues. fats. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. In our machine look at the way that food works. They provide antioxidants to a high level that helps to heal your body. it won't perform the right way. your body will not be able to perform as well as if you gave it the highest quality foods. . All sorts of problems arise from not eating a healthy diet of food. whole grains give you so much more health. • Without nutrition. 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. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. • You are more prone to limitations physically as well as mentally. • Whole grains are also an important product of a healthy diet. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. improve your physical fitness from the inside to the out. • Your body does not heal as quickly from injury. They don't cause you to gain weight like others. Unlike "white" foods.What's Healthy? The foods that you need play a significant role on your health. But. your body can become ill faster and with greater intensity. • Your blood pressure rises. your heart rate increases to unhealthy levels. 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. In the way of your body. healthy food is just as important. and they are very low in calories meaning you can eat more. If you don't give it quality food. If you consume the wrong foods all of the time. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. • Fruits are sweet so they can solve the sweet tooth.
you need to reduce this amount to at 1500 to 1600 calories per day. Spend one or two days recording the foods that you eat in an average day on a piece of paper. Where Are You Now? When it comes to improving your diet fitness. take note of how a normal day or week goes for you. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. What do you eat for breakfast. • Meats are important parts of the diet. you need to take into consideration the location that you are right now. Consuming enough water means that you'll system is hydrated. If you are dieting and need to lose weight. The average person should consume about 1800 to 2000 calories per day. if you need to lose weight. Dieting To Lose Weight Finally. too. Those that do not get enough fluids end up having a body that retains water rather than having less. He or she may recommend a diet that is different for your specific health issues.• Water intake is also important. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. 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. If you don't do anything else. The body goes into dehydration mode. In addition. All foods and drinks should be noted! . improving these five areas is all you need to do. too. Your doctor may have additional or different recommendations for your health. The good news is that you don't often need a lot of work to make them happen. you're eating less and that you aren't getting as many calories from other liquids. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. causing you to keep in all that you can. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. You need protein but you shouldn't want to get it from fatty meats.
If you love your mashed potatoes loaded with gravy. are you connected with that big slice of apple pie because it was your favorite growing up. 3. you can find ways to get much of the same taste without a lot of the calories. anxious. For example. Figure out how many calories you are consuming in an average day. How often did you eat without actually being hungry but being instead bored. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. If you just love the taste. that's a different story. 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. sugars and calories in general. If you need apple pie to feel safe. you may have an emotional attachment to the foods. determine if there is a better way for you to get the foods that you like. Look at your list of foods and see how many of them are high in transaturated fats. Being honest with yourself is important. For most people this is as simple as tracking what they eat over the period of a few days to a week. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . they aren't all bad! First. you need to address this emotional problem. Next. there are several key things for you to address. Don't worry. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. 4. For example. find out why it is that you can't give them up. sour cream and butter just because you love the taste. 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. 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?) 5.2.
you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. If you are a diabetic.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. remember moderation is the key factor in real diet fitness health. For example. Indeed you may want that slice of apple pie. limiting diet that's going to make your taste buds go permanently bland is up next. That's exactly what you need to strive for here. and therefore you can improve your health overall. now you need to consider how you will make changes that you can actually live with. here is comes. We've already talked about what foods you need to eat for a healthy diet. your diet fitness can threaten your life through disease and even early death. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. instead of eating it every few days make it the reward that you get for a week of good eating. How Can You Improve? Okay. Don't fret about the foods you love. 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. There are certain times in life that foods become prime suspects to leading to health risks. The awful. high cholesterol foods that you currently are eating. This section of our book is long for a reason. But. You should know what types of foods you can not eat. if you give it a try you may find that you like these foods better than you do the high fat. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. One limit to this is when the food itself is detrimental to your health condition. If you can not commit to making changes here. If you don't know you should talk to your doctor about this. Yet. Food isn't worth the risk of your life. use it in a different way. Here are several key areas to make changes and exactly how you should make them. .
you are in a hurry and who has time to chop up vegetables? Well. Instead of using a lot of salt. Or take a supplement of fish oil. 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. eat lean cuts of meat. You should try to consume at least 2 to 3 servings of fish per week. Garlic is a great antioxidant for your heart too. Reducing the amount of sodium that you take in is also a key factor in improving health. try other flavor additions to your dishes. they help to remove toxins from your body which means a reduction in risks of cancer. Yes. . in moderation can improve your health. They can help to unclog your heart's arteries from cholesterol. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. the more antioxidants are in it.Heart Health Improving your heart's health is essential. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. A good way to know if they are in the foods that you are eating is to look at the color of the food. In addition. replacing the vegetable oil in your diet with olive oil. Consume more fish. For this. richer and brighter the color is. The darker. 1. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. there are reasons why an investment in a bit more time here can literally save your life. Antioxidants can help to transform your health. 2. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. For example. And. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. there are various foods that can help you to improve your hearts health.
Meats. You won't notice the taste difference. we'll make it simpler for you. cholesterol. Eat more fruits and vegetables. To help you to not feel hungry. The produce section is your friend filled with riches. meats that are high in saturated fat are clogging your heart. Reduce the amount of fat. No boxed dinners. Replace white rice and pasta with whole grain. butter or creams. but replace at least part of it with ground turkey or pork. can lead to increased health risks for cancer and they put the pounds on. Remove soda from your diet. milks. The trick you should follow. Add one new recipe to your diet each week. 3. no frozen entrees. Reduce portion sizes. eat a bit slower. and sugars in the foods that you eat. 4. Replace white bread with whole grain bread. Some of these preservatives can clog up your heart.Many foods that are pre-made contain high amounts of preservatives. chicken and pork over beef. is to visit your grocery store and walk around the outside aisles only as much as possible. salts. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Look at labels. Avoid the aisles and you'll improve your health overall. Remember. Look at your grains. Eat more fish. 6. 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. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. 2. This single movement alone will improve your health considerably. Learn to read labels so that they tell you what's in the foods you eat. . eggs and other fresh products usually line the walls of the building. Don't reach for beef. No food in one sitting should be a larger quantity than the size of your palm. or products that are placed in foods to keep them fresh and looking good. then. Try to look for ways to improve your current recipes through replacing butters. One good switch is with ground meats. Visit the website of the American Heart Association to get heart healthy recipes. 5. unhealthy foods with foods that are better for you. It adds weight to your body and it causes all types of health risks later in life. Start looking for leaner cuts of meat.
Calories are tiny bits of energy that your body uses to perform work. While you may love food. Glucose is a simple carb that is stored in your muscles and liver as glycogen. When your muscles are filled with glycogen. To have enough energy to perform your workout. then you need to consider a calorie reduction. you'll need a lot of different nutrients.If you need to lose weight. Remember. If you're not eating enough carbohydrates. Carbs Carbohydrates are the body's main source of glucose. Glucose also provides energy for your brain and making blood in your body. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. you will get into the habit and will eventually love the differences you have made. Glycogen is the principal form of energy that is stored in muscles. Food is a requirement to living and a healthy diet is an essential part of living a long life. the foods you eat can make a huge difference in the effectiveness of your program. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. . they both look and feel full. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Dropping just a small amount of weight means that you need to eat less and do more physically. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Glucose can be made from protein. Don't make sacrifices here for speed. But food is very important in a body building program. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Food supplies us with calories. Many people don't pay enough attention to the types of food they eat. One of the most important would be carbohydrates. your body will start breaking down muscle tissue for glucose. while making changes at first is a challenge. but that requires the breakdown of body protein from muscle. convenience or habit.
Slow burning carbs promote consistent blood sugar levels which help to offset fatigue while promoting the release of insulin which is the body's principal anabolic hormone. . Eat some simple carbs after your workout and eat more of them.are digested quickly and easily. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. For example. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. it can prevent muscle catabolism while promoting anabolism. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. you must consume enough fiber in your diet. These natural complex carbs are made of long "chains" of sugar and are digested very slowly.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. A high carb intake at your post training meal will have less chance of being stored as fat. If you have not been working out. The resulting insulin spike is a double edged sword. Along with carbs. or muscle building. and brown rice. For men. Honey.typical simple carbs . oatmeal. Divide your carb meals into six servings throughout the day. and besides your postworkout meal. however. and aiding in muscle glycogen formation and growth. it is also the best time to load up on carbs. the amount of carbs that should be taken in by multiplying their body weight by three. Beans and oatmeal are two excellent sources of fiber. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. sugar and refined foods such as white bread and white rice . state. If you eat too many carbs in one sitting. Breakfast is definitely the most important meal of the day. Your body must replenish these levels before stimulating the fat storing machinery in the body. potatoes. After training. the intake of simple carbs can stimulate fat storage. That number will be the amount of grams that should be consumed daily. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. whole grain breads. Eat about 25% of your daily carbs at this meal. Blood sugar and muscle glycogen levels are low from your overnight fast. Focus on unprocessed complex carbs like sweet potatoes. Women multiply their body weight by two to get their carb gram intake.
or have a fever. your body will store them as fat and increase weight gain instead of muscle mass. this is something that you want. injured. For example. state. If you lose more nitrogen than you consume. you will want to rotate your carb intake. You usually see this in people who are starving. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. then 50% more (900g) for the next two days. Eat 50% fewer carbs (300g) for two days. This is not good because the opposite is now happening. you will be in an anabolic. your body will break down muscle tissue to get it. Protein intake exceeds output. so your body won't need as much. and then increases insulin levels (ensuring no loss of muscle) on the final two days. repairing. Protein Another important nutrient every body builder needs is plenty of protein. and protein is retained in tissue as new muscle is added. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. or muscle building. Protein is involved in growing. This puts your body in what is called a catabolic state. Amino acids are the building blocks of protein. For body builders. Obviously. if your protein output exceeds intake you would have a negative nitrogen balance. If you eat carbs late in the day. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Your energy requirements will also decrease at this time.As your day wears on. Watch out. . Your body is degrading muscle and other body proteins. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. and replacing tissues. If you are needing to lose some fat along with building your muscles. On the other hand. Glucose molecules make up carbohydrates just like amino acids make up proteins. your carb intake should decrease. then the standard 600g for the next two days. burned. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). if you consume more than you lose. try varying the volume of intake. nitrogen balance is an important concept to keep in mind when talking about proteins. The total carb intake is the same. That is made possible because proteins are the basis for body structures.
you'll need to eat more protein to counteract this effect. you'll need the amino acids in protein to work in your body. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. To compensate. concentrate on the complete sources of protein like meat. The key to fat intake is to stay away from bad fats and only eat the good fat. even when you are building the perfect body. That way. and eggs. therefore. Be aware of the amount of protein you are eating and make them work for you instead of against you. In body building contexts. Fat combines with glucose for energy in order to spare the breakdown of protein.build muscle. steak. your protein intake should increase to 1 1/2 times your bodyweight. fish. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. These are the fats that contribute to heart disease and high cholesterol. would need to eat 200 grams of protein every day to put the body in an anabolic state. If you are dieting while body building. catabolic means muscle loss.An anabolic state is when your body has a positive nitrogen balance. your body cannot break it down very well. Fats Yes. Saturated fat is bad. The general rule is to consume daily the same amount of grams in protein as your body weight. you'll still need some fats in your diet. cooked 5 oz. but if you want to get ripped with your body building program. 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. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. Fats are the main source of energy in the body. . Because of the chemical composition of saturated fat. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. protein can do what it is supposed to do . While there are proteins in other foods. your body won't grow when it is in a catabolic state. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. cooked broccoli 1 c. Many diets have you cutting back on fat and carbohydrate intake. When calculating the amount of protein you are eating. A 200 pound body builder. Ultimately. milk 2 T. you need to focus on the complete sources rather than those that are incomplete.
This type of fat is often used in commercially processed food because they are preserved longer. Trans fats should also be avoided. and diabetes. so they should be limited. These fats are most often found in fish and can have some significant health advantages. seafood. You should truly strive to eliminate all trans fats from your diet. Elevated levels of LDL can clog arteries and cause heart disease. Fats keep the body insulated. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. and even Type 2 diabetes. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. help prevent cancer growth. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. whole milk dairy products like milk and cheese. maintain healthy hair and skin as well as providing a sense of fullness after meals. Unsaturated fats are easier for your body to break down. heart disease. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. joint pain. Because they reduce inflammation in the body. At room temperature. They can reduce inflammation. fatigue. as well as egg yolks. fat. and improve brain function.Saturated fats are commonly found in animal products such as meat. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Fats are actually an important part of any diet. Omega 3 Fatty Acids can actually help combat conditions such as depression. well. So basically. They play an important role in protecting the body's vital organs. These fats are found naturally in foods like nuts and avocados. saturated fats are hard and solid. Unsaturated fats are in liquid form as in oils. 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. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. . Trans fats cause an over activity in the immune system and are linked to stroke. They are also more readily stored as body fat.
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. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. Alcohol contains nothing but empty calories. you will not be as intense in your lifting and weight training. Not only that. Because your cells aren't holding as much water. it dehydrates your muscle cells. but drinking actually lowers protein synthesis by twenty percent. phosphorus. relaxation and growth including calcium. As many know. • Use olive oil in salad dressings and when cooking • When baking. you will want to pay close attention to the foods you are feeding your body. In fact. it becomes much harder to build muscle. Not only will having a hangover lower your workout intensity. you must be careful not to overdo on the fats. alcohol can have a detrimental effect on your progress. . Alcohol consumption also hurts muscle growth. That includes alcohol as well. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. It has no nutritional value but it does contain high caloric content. so when those levels are down. instead of topping with chocolate or candies. hydrated and even over hydrated muscles allows for a much higher anabolic environment. About a 1/2 cup is a good amount. it slows down your metabolism hindering your body's ability to process foods. Having higher levels of testosterone can help with your workouts by making you more aggressive. For one.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. iron and potassium. Many people like a drink or two or even three to help them unwind and relax. magnesium. But when you are a body builder. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. There are several reasons why it does this.
For body builders. the body. Use artificial sweeteners instead. When this happens. and ketones. Supplements like creatine work in part because it pulls water in muscle cells.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. but if your diet stinks. When water is in short supply. water can actually reduce feelings of hunger. then you need even more water to help your kidneys do their work. as it helps remove excess nitrogen. • No regular soda! Diet is better for you anyway and doesn't contain sugar . The caffeine can increase fluid loss. This water is stored in extra cellular spaces. begins hoarding it. Water flushes out toxins and other metabolic waste products from the body. coffee. Water is good for you anyway. The liver metabolizes stored fat for energy. and you should. If the liver is doing some of the kidneys' work. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Many vitamins are water soluble. it can be especially important. so you're not getting the hydration you need. and water unlocks the power of those vitamins. thinking there's a shortage. A good diet is essential to an effective body building program. In other words. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. the kidneys can't function properly. drinking water can actually help you shed excess water weight. you'll need much more. Water is especially important when following a "high protein" diet. then you need a basic mega-vitamin. Without enough water. water can help them work. if you're training hard. you won't be doing yourself any good. In addition. Contrary to popular belief. You can workout with the intensity of a professional. and tea don't count either. Water is part of every single metabolic process that the body undertakes. but for body builders. If you're eating big to gain weight. Plus. creating an anabolic environment needed for muscle growth. Soda. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. it burns less fat. urea (a toxic substance). your skin starts looking soft and puffy. If you're going to be using supplements in your body building program. you need plenty of water. For this to work properly. some of the load is transferred to the liver.
• 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
Top on whole wheat pasta or brown rice if desired. low fat ricotta cheese Salt & pepper to taste 4 boneless. Broil on top rack for 5 minutes. salt and pepper in. Cover with tomatoes and liquid. Serve over your favorite type of noodle. garlic & oregano Arrange fish filets in a single layer in skillet.15 minutes. Turn fish over. low-calorie Dijon mustard 1 clove garlic. Arrange fish and zucchini in a single layer in a large pan. skinless chicken breasts. Sprinkle with paprika and capers. Serve. Tie the chicken breasts together with butchers twine. Drizzle with lemon juice. thawed and dried 1 egg lightly beaten 8 oz. cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Serve. or until the fish easily flakes with a fork. drained capers Paprika to taste Rinse fish and pat dry. frozen spinach. . Serve plain or over brown rice. spread with mustard/garlic mixture. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Put a dollop of the mixture into each chicken breast. slice in half and flattened Combine the onion. minced or pressed 2 tbsp. Put the all spice. Ground Turkey Breast Sauce 1 lb. egg. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Fish filets One 14 oz. Pour the spaghetti sauce in. Optional: Garnish with lemon slices. or put toothpicks through them. stirring occasionally. Pan Broiled Fish 1 lb. Can diced tomatoes w/ basil. Bake at 350 degrees for 30-35 minutes. spinach. Cover and cook over medium heat for 10-20 minutes. Add the chopped onion and mushrooms. In a separate bowl. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. stir together mustard and garlic. and cheese mixture in a bowl. Add browned chicken. 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.
low fat mayonnaise 1 tbsp. and chicken. Cook to desired texture. Chop egg whites and add to medium bowl.1 cup cooked brown rice 1/4 can red beans 2 tbsp. plain. mustard. Chicken. You can eat this on some whole-wheat bread. Add barbeque sauce and stir together until well-coated. Add cheese if you like and let it melt after turning the burner off. This is also good cold. combine rice. Add mayo. 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. Eat plain or on a bed of pasta.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Mix well and spread over bread. and tuna. Add tuna with an amount of Worcestershire Sauce that you like. Cook tuna to desired doneness. Fiery Chicken Deluxe . Add tuna and sprinkle with seasoning. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. beans. or just use more egg whites. Top with lettuce or spinach leaves and second slice of bread. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. black pepper. barbeque sauce In large bowl or Tupperware. combine all ingredients and stir until well-mixed. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. Microwave for approximately 1 minute when ready to serve. or over some brown rice.
Dried parsley Juice of 1/2 lemon 1 lb. Place one asparagus stick on the top and start rolling it. 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. rinsed and patted dry. Add parsley and lemon juice. Cover and cook 1 minute. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Add garlic and sauté 1 minute. Makes 2-3 servings Garlic Roasted Vegetables . and put the green beans in for 2 . Give the asparagus a quick wash. salt with chicken in a container and really roll the chicken breast around in the mix. mustard and honey. Place one slice of turkey bacon on each slice of chicken breast. then let it sit in the refrigerator for 3 . the juicier it will be) This works best with a Foreman-style grill. Pre-heat. Let it marinate for 25 minutes. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic.10 hours (the longer. cayenne pepper. Heat wine in a medium skillet over medium heat. depending on how thick you would like your roll to be. add the salt and pepper. Cut chicken into two to four thin slices. Fresh bay scallops.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. or bake them for 25 minutes at 375 degrees. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce. Once the roll is ready. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. You can grill rolls than for seven minutes on the electric grill at 375 degrees. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. minced 1 tsp. Put chicken slices in the container.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Snap off tough ends of asparagus and remove scales with vegetable peeler.
Makes two servings Fish in Foil 1/2 lb. cut in two pieces 1 tomato. peeled and quartered 6 shallots. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. celery. herbs. fresh. Drink. Spread a little chicken mixture on lettuce leaf and roll up tightly. On the Grill: Turn barbeque to medium. Roast for about 1 hour 20 minutes or until tender. chopped 4 small zucchini. broken into cloves and peeled 1 tbsp. Salt and pepper to taste. fruit bits. Roast for about 30 minutes or until tender. Sprinkle each with wine. halibut. Top each piece of fish with tomato. peeled and cut into 6-8 wedges 1 large garlic bulb. dried thyme. or 3 tbsp. Serve immediately. peeled and halved 2 medium onions. Workout Energy Salad . boneless. and yogurt. drizzle with olive oil and stir to coat. sealing with a pleat. Fold foil edges together. or 3 tbsp. 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. Place a piece of fish on each square of foil. Bake for 15 minutes. dried fruit bits 1/8 cup celery. Salt and pepper to taste. chicken and fish. olive oil In the Oven: Preheat oven to 400 F. drizzle with oil and stir to coat. chopped 1 green onion. square pieces of foil. julienne 1 cup dry white wine 1 tsp. or wrap roll-ups in plastic wrap for later use. and carrot. julienne 1 carrot. cooked 2 tbsp. zucchini. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Combine with sunflower seeds. Repeat until mixture is used up. Cut two 12 in. peeled and quartered 6 parsnips. sunflower seeds 2 tbsp. Great with meat. chopped 1 tbsp. Chicken Salad Roll-ups 1 lb. Combine all the vegetables in roasting pan. green onion. dried rosemary. Combine all the vegetables into a tinfoil bag. and pepper. and place in mixing bowl.6 carrots. skinless chicken. fresh 4 tbsp.
and shake until thoroughly mixed for the salad dressing. . and pour over salad.1 cup lettuce. sliced 1/2 cup mushrooms. lemon juice. spinach. combine steak. In a screw-top jar. cucumber. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. basil In a medium-sized salad bowl. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. cut in strips 1 cup broccoli. Muscle Density Broccoli Salad 1/2 pound cooked steak. combine lettuce. The higher the fat. Arrange salad on a bed of lettuce leaves. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. sprouts. yogurt. Shake vigorously. torn into bite-sized pieces 1/3 cup spinach. parsley. and diabetes. 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. Aerobic fitness is related to an individual's body fat. You don't necessarily have to be dieting. Weight control . torn into bite-sized pieces 1/3 cucumber. high blood pressure. sliced 1 green onion. carrots. tomato. mushrooms. mix olive oil with lemon juice and herbs. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. celery. cooked and cut 1 stalk celery. mushrooms. broccoli. Nutrition is very important when you are trying to build up muscle mass. avocado.it's time to make the fitness connection In many cases fitness begins with weight reduction. In a screw-top jar. green beans. sliced Fresh parsley In large salad bowl. cooked and chopped 1 cup green beans. peeled and sliced 1/3 tomato. mustard. and sunflower seeds. The spin-off is less likelihood of developing heart disease. combine the vinegar. and pepper. and onion.
b. Enjoy the payoffs:. 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. exercise routine. You can even lose weight while improving performance.a. dehydration. and so on). (3) A sense of accomplishment. and too strict and will lead only to temporary weight loss. Stay away from food fads they are usually boring. (1) Make a decision to lose weight and shape up. Making nutrition work Improving your nutrition will increase your mileage in many ways. lifestyle changes. Invest in yourself. unhealthy... (2) Get motivated. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. (1) A healthy appearance. headaches. (3) Develop a strategy (diet. (2) An improved self-image. Compare the benefits of a sound nutrition with the consequences of crash diets. 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 . anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (4) Carry out the strategy. (4) A feeling of pride.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
Your diet per
Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?
b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.
Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram
1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0
Nutrient: Water (necessary for life) Calories: 0
Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories
1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50
Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
. broil. Many people. or sparerib is too tempting. and diet according to your plan. have a particular food obsession that must be recognized. b. fish. You have to make and follow your own rules according to your ability to control what you eat. Braise in covered pan on stove top or pan broil in a nonstick pan. The meat. you can include a favorite high calorie food item as a special occasional treat. and baked products. poultry or fish without adding fat. Cook meats on rack so that fat can drain off. soups. (2) Roast. bake. Good cookin' for good lookin . sauces. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. and dry beans group. Avoidance is one means of control.7 liter = 24 ounces . The milk and cheese group. or simmer meat. (2) Substitute plain. For them trying to eat just a cookie. piece of candy. and add spices to enhance flavors. (3) Remove skin from chicken or turkey.5 liter = 17 ounces . But if you plan your diet. (1) TRIM fat from meat.a memo to the cook for cutting calories during food preparation a.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces .2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. poultry. however. (1) Use skim or lowfat milk in recipes when making puddings. The urge to eat the whole thing becomes too great.
(2) Go easy on sauces. avoid those prepared in cream . b. (5) Have boiled. broil. Dining tips a. However. (1) Steam. d. or lemon juice for your salad. Remove all the visible fat from the meat.(4) Chill meat broth until fat turns light and solid on top. (2) Avoid recipes for baked products that require large amounts of fat and sugar. The vegetable and fruit group. Cut way back on regular salad dressings. With a spoon or knife. (1) Use less fat and sugar than called for in recipes. Some fruits may be broiled or heated with spices added for flavor. d. butter. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Starchy foods are not fattening when consumed in moderate quantities. The bread and cereal group. c. Season with herbs and spices. If the meat has been fried (southern style chicken. (3) Try lemon juice or vinegar on salads. remove the coating and eat only the meat. most restaurants have them. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. skim or peel fat off and discard. Avoid gravies. and margarine. boil. or baked rather than fried potatoes. vinegar. (3) Check ingredient labels for fat and sugar content. Request diet salad dressing. Check nutrition information label for total calories in each portion. c. or sour cream. schnitzel). (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. sauces. or bake vegetables. steamed. and deep-fried food. Substitute lower calorie ingredients. butter.
Always check your intake for balanced nutrition and total calories. . USE SPARINGLY. have fresh fruits. unsweetened sodas. b.sauces or deep-fried. or spaghetti are good potato substitutes. and mineral water add no calories to your diet. candy. f.25 litre (8 oz. . gelatin. or delicious low-calorie raw vegetables. Also.25 liter (8 oz. jelly. baked potatoes with a small amount of sour cream or margarine is a good choice. 11/2 oz. European beer.) Sweet wine. (1/2 cup) Hard liquor. sugar. 1/2 liter Cocktails. If you MUST have a snack. if you must. Lowfat milk is also a nutritious choice. Follow these tips to lose weight and body fat. 4. jam. cakes.6 oz. jigger Dry wine. a few crackers or pretzels. g. noodles. c. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. honey. rice. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. and other sweets. Alcohol calories American beer. macaroni. black coffee.) Food Calories 160 250 165 110 200 300 Educate your appetite a. Plan your food intake and abide by your plan. Low-calorie beverages. . pies. Avoid rich desserts. cookies. 12 oz. pastry. For example. Carry individually packaged sugar substitutes to sweeten beverages. ice cream. (3) Take smaller portions (4) Consume less sugar. (8) Plan snacks. Keep a food diary and monitor your own intake. e. (1) Eat S-L-O-W-L-Y (2) Consume less fat. regular soda. Try a slice of lemon or lime in a glass of ice water.
Become aware of how many calories you're consuming. creamed. Weight control . 160 French fries. b. 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. Lower in sugar. Each teaspoon supplies an additional 20 calories. 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. (Each teaspoon supplies an additional 45 calories).a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 1 ounce package 180 Chocolate candy. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz.d. 1 ounce 150 Grapefruit or orange juice. soda. 1/4 cup 340 Salted nuts: Peanuts.especially in snack foods. 25 nuts 252 Mixed. 1/2 liter 250 Creamy salad dressing. 2 tbs 170 Cashews. 1 cup 223 Beer (European). Lower in fat. 12 ozs. or sugared beverage.) 840 Coke.
think of it as something you have chosen to do. it will be easy to give up these typical excuses. so why lose weight? b. cream cheese 106 1 oz. Forget those old excuses: But I've got a large frame you know.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. You may be a good athlete now. . or Gosh. loneliness. If you're serious about losing weight. anger. Don't be angry that you have to lose weight. but you want to strive to be the best. Occupy your time with other activities not related to food. c. big bones. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom.3 oz. I haven't weighed 180 pounds since I was 15 years old. This is important if you plan on being successful at losing weight. or Everyone in my family is big it's hereditary. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Dieting is up to you if you are willing to try. Try not to be food centered. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. or discouragement. Get motivated. beef bologna 237 Lean ham 103 1 oz. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. Make up your mind to control food instead of letting food control you. or I can still workout OK.
They provide vitamins. Make your meals last longer. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. and Pasta Group: Foods made from grains (wheat. You are always responsible for what you are eating. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). g. unless fat is added in processing. Rice. Construct new habit patterns. rice. and other substances that are important for good health. Cereals. and oats) should form the foundation of a nutritious diet. minerals. No single food can supply all the nutrients in the amounts you need. or at the table. To make sure you get all the nutrients and other substances you need for health. slow down. Stick with it! f. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. . so choose a variety of whole and enriched grains. h. pause halfway through meals and don't stuff yourself. Don't cheat. enjoy flavors. and different whole grain foods differ in nutrient content. Make meals as pleasant as possible even if you are cutting down on what you eat. You should consume at least 6-11 servings daily from the base of the pyramid. in preparation. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Different foods contain different nutrients and other healthful substances. Remember all the work it took to get you to your desired weight. overeating hurts no one but yourself. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. i.d. Don't let this be wasted effort. carbohydrates (starch and dietary fiber). combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. e. Choose the recommended number of daily servings from each of the five major food groups. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Your body is adjusting to your new eating habits and changes are taking place. For best results. Eating plenty of whole grains. Breads. Grain products are low in fat. remember.
kiwi. whole wheat). such as cucumbers. Two to four servings of fruits are recommended each day. orange. Juice that you can see through . A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. The lighter colored vegetables. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. Fruit Group: The fruit group. A 1/2 cup of cooked rice. carrots. collards. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. Other good choices are citrus fruits. or cooked fruit. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. A serving size of raw or cooked vegetables is only 1/2 cup. and yellow vegetables. Vegetables are nature's vitamins. also provides fiber. A 3/4 cup of fruit juice equals one serving. corn and oat bran). in addition to providing vitamins and minerals. cereal. or minerals. To ensure that you get essential vitamins and minerals. bananas. low fat bagels (pumpernickel. the more likely it is to have large amounts of vitamins and minerals. whole grain breads and rice. or pasta is about the same size as your fist. or a 1/2 cup of chopped. A 1/2 cup of fruit is about the same size as a tennis ball. and most people eat more. The best choices from this food group are bran cereals. vitamins. tomatoes. Broccoli. spinach. green peppers. iceberg lettuce. To maximize the vitamin and mineral content of your vegetables. don't overcook. If you choose fruit juice. Brussels sprouts. strawberries. Cook in a microwave. whole grain muffins (bran. and dried fruit. A 1/2 cup of vegetables is about the size of a tennis ball. or winter squash are the best choices. rye. One cup of leafy raw vegetables is also a serving size. canned. Breakfast is a good opportunity to eat some fruit. oat bran. cauliflower. The darker the vegetable. cantaloupe. steamer. and celery are mostly fiber and water with very little calories. or wok only until tender crisp. and stoned wheat and whole grain crackers. which is much smaller than the regular salad served with a restaurant dinner. A 3/4 cup of vegetable juice also constitutes a serving from this group. Choose dark green. you should strive for 3-5 servings per day from this group.Consuming the recommended daily intake is not difficult if you understand serving sizes.
Most fats and sugars are nutrient poor. and is easily attainable. This means that they provide nothing to the body except calories. Milk. sour cream. a 2 1/2 ounce soyburger. can also contain a large amount of fat. or prune juice). The recommended number of servings per day for this group is 2-3. Like the milk group. One cup of milk or yogurt. The serving sizes typically consumed greatly exceed the nutritional requirement. peach nectar. however. and minerals (fortified by law) especially calcium and riboflavin. lentil soup. For this reason. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. they are referred to as empty calories. Poultry. 1 egg. 2 tablespoons of peanut butter. including cheese. minerals. poultry. A better food preparation choice is baking. chicken. For example. vitamins. Eggs. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. Sweets add taste and flavor. Top choices are 1% or skim milk. Oils. Most people are at one extreme or the other by consuming too much or not enough from this group. 1 ounce of cheese is about the size of four dice. Yogurt. low-fat cheese. and Cheese Group: These dairy products are a great source of protein. Two to three servings from this group are required each day. The milk group. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. this group can contain large amounts of fat as well. Fats. or 2 ounces of processed cheese (American) is considered a serving size. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. frying food in fat (cooking oil) once in a while is all right. a 1/2 cup of cooked dry beans. fiber. A serving size of cooked fish. so you may not get your daily requirement for the essential nutrients. Meat. and minerals. or grilling. which can't be made by the body. or 1/3 cup of nuts. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). no vitamins. vitamins. water. Many no-fat or low-fat dairy products are available. a 1/2 cup of natural cheese (Cheddar or Swiss). However. and beans. Quick and easy choices include canned tuna. Dry Beans. and yogurt. grape. and yogurt. or protein. . Foods from this group are still an important part of a performance diet. peanut butter. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). however. roasting. Fish. it does not mean that you should never eat these items.(apple. milk.
Top choices from this group include olive oil. CHOOSE SENSIBLY The carbohydrates. An apple is a better choice than applesauce. In contrast. Some kinds of fat. or a cup of low-fat milk or yogurt for a snack. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Eating lots of fat of any type can provide excess calories. but most people still eat too much saturated fat. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. and they help absorb the fat-soluble vitamins A. Snacks and meals eaten away from home provide a large part of daily calories for many people. These foods include high-fat dairy products (like cheese. and sodium. Try fruits. walnuts. poultry. minerals. Fats supply energy and essential fatty acids. especially saturated fats. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. whole milk. which is measured in calories. E. Also. which is a better choice than potato chips. Food processing tends to remove vitamins. which is a better choice than apple juice. Sometimes extra sugars are added to low-fat muffins or desserts. A baked potato is a better choice than mashed potatoes. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. and carotenoids. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. You need some fat in the food you eat. Choose them wisely. whole grain foods. berry jams. When eating out. butter. notice that many of the meals and snacks you eat contain items from several food groups. For example. However. High-fat foods contain more calories than the same amount of other foods. If you choose fish. turkey from the meat and beans group. and . choose small portions of foods. fiber. and fiber and add undesirable or questionable additives. Your pattern of eating is also important. and proteins in food supply energy. and they may be just as high in calories. D. cream. fats. and K. for example. Choose natural or less processed foods whenever possible. but choose sensibly. or a favorite dessert. and cheese from the milk group. which is a better choice than apple pie. a sandwich may provide bread from the grains group. increase the risk for coronary heart disease by raising the blood cholesterol. low fat doesn't always mean low calorie. vegetables. or lean meat. molasses. so they can make it difficult for you to avoid excess calories. ask that it be grilled rather than fried.
Limit your intake of high-fat processed meats such as bacon. lean poultry. .regular ice cream). palm oil. peas. taking care to avoid excess calories. Olive. salami. Unsaturated fats occur in vegetable oils. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. sunflower. . avocados. Use moderate amounts of food high in unsaturated fats. These foods include those high in partially hydrogenated vegetable oils. fatty fresh and processed meats. Beans. canola. Shellfish. decrease the amount of fat you use in cooking and at the table. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. and Nuts . and dairy fats. such as salmon. . shortening). such as many hard margarines and shortenings. Vegetable oils such as soybean oil. bologna. Try the lower fat varieties (check the Nutrition Facts Label). and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. corn oil. Keep your intake of these foods low. Trim fat from meat and take skin off poultry.Choose 2 to 3 servings of fish. Eggs. tuna. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. other lean meats. most nuts. lard. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. Fish. olives. and fatty fish like salmon. Some fish. shellfish.If you need fewer calories. the skin and fat of poultry. or lentils often. These foods include liver and other organ meats. or nuts daily. egg yolks. sausages. Meat. beans. and coconut oil. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . and other cold cuts. and peanut oils are some of the oils high in monounsaturated fats. Choose dry beans. and mackerel. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods.Choose vegetable oils rather than solid fats (meat and dairy fats. Poultry.
Prepared Foods . not the naturally occurring sugars in foods like fruit or milk. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.Limit your intake of liver and other organ meats. fruits. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. and low-fat cheese most often. Examples of these foods include milk.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food.Choose fish or lean meats as suggested above. cereals. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. the number one source of added sugars is nondiet soft drinks (soda or pop). Try switching from whole to fat-free or low-fat milk. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. During digestion all carbohydrates except fiber break down into sugars. fat-free or low-fat yogurt. some vegetables.. . Foods containing added sugars provide calories. and add little or no butter to your food. Limit ground meat and fatty processed meats. This decreases the saturated fat and calories but keeps all other nutrients the same. . In the United States. Choose foods lower in saturated fat and cholesterol. marbled steaks.Use egg yolks and whole eggs in moderation.Choose fruits as desserts most often.Choose fat-free or low-fat milk. breads. Sugars and starches occur naturally in many foods that also supply other nutrients. . The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. but may have few vitamins and minerals. and cheese. .Limit your intake of foods with creamy sauces. Foods at Restaurants or Other Eating Establishments . Dairy Products . Sugars are carbohydrates and a source of energy (calories). and grains.
Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. also are high in vitamins and minerals. Some people add salt or a salty seasoning to their food at the table. The reasons for switching to a vegetarian lifestyle are many. like chocolate milk. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. However. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. and fruit drinks and fruitades are also major sources of added sugars. but when you do decide to switch to a meatless diet. Salt is found mainly in processed and prepared foods. High salt intake also increases the amount of calcium excreted in the urine. There is no way to tell who might develop high blood pressure from eating too much salt. Salt (sodium chloride) is the main source of sodium in foods. like soft drinks. Eating less salt may decrease the loss of calcium from bone. . Not all foods with added salt taste salty. cakes and cookies. Some foods with added sugars. Never stop learning about your diet and what you put into your body. Some recipes include table salt or a salty broth or sauce. normal person. and sweetened canned fruits. Intake of a lot of foods high in added sugars. Only small amounts of salt occur naturally in foods. presweetened cereals. You will face no nutritional deficiencies. Choose and prepare foods with less salt. is of concern. the firmest link between salt intake and health relates to blood pressure. 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. 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. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. At present. and some cooking styles call for adding a very salty seasoning such as soy sauce. You may be able to reduce your chances of developing high blood pressure by consuming less salt.Sweets and candies. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. you need to go into it with as much information as you can. consuming less salt or sodium is not harmful and can be recommended for the healthy.
WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. are well documented. A vegetarian does not eat any meat. eventually reaching the level of a brown rice diet. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. antibiotics. The list can go on and on. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Consists mainly of raw fruit. eggs. Whatever your reason for wanting or not wanting to become a vegetarian. nuts. herbicides. Vegetarians live on a diet of grains. growth hormones and other veterinary drugs that are given to livestock animals. shellfish or crustacean.Animal foods are higher in fat than most plant foods. becoming increasingly restrictive. though each level gradually eliminates animal products. A type of vegan diet where very few processed or cooked foods are eaten. . This is the most common type of vegetarian diet. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). Being higher on the food chain. Being healthier on a vegetarian diet means spending less on health care. poultry. There are over 20. The dangers herein. fish. • Lacto-vegetarian: Eats dairy products but not eggs. grains and nuts. animal foods contain far higher concentrations of agricultural chemicals than plant foods. or any other animal product. including sterols. etc. seeds. vegetables and fruit. including pesticides. or slaughter by-products such as animal fats.000 different drugs. game. fish. • Fruitarian. particularly saturated fats. with or without free-range eggs. The highest levels eliminate fruit and vegetables. Vegetarians not eating anything containing dairy products or eggs are called vegans. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. in secondary consumption of antibiotics. Vegetarian foods tend to cost less than meat based items. You might be surprised to know that there are many different types of vegetarians. These drugs are consumed when animal foods are consumed. poultry or any slaughterhouse by-product such as gelatin. I have included this section for your personal choice. The diet progresses through ten levels. Plants do not contain cholesterol. • Vegan: Does not eat dairy products. Not all levels are vegetarian. milk and milk products.
Other terms can be used in describing various vegetarian diets. Back then. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. That includes chicken. Many. but not fish. The women would grow huge gardens that would provide the rest of the nutrition. Persons consuming fish but no meat are sometimes called pescetarians. people survived on what they could grow or kill. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. because choosing to eat as a vegetarian is such a personal decision. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. though their exact meaning can differ. Men would kill deer. but also how it was processed for human consumption. The meat was cleaned and cured without chemicals or preservatives. the food was pure and unprocessed. and pigs to provide food for their families. Somewhere along the way. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. though in other cases it may simply mean a lacto-ovo-vegetarian diet. They were freaked out by the thought of consuming something that at one time could look them in the eye. There really is no single vegetarian eating pattern as you can see from the definitions above. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. The term strict vegetarian may refer to a vegan diet. cows. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. In fact. . many years ago. big business began changing the way food was not only distributed.
Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. They have decided that eating pure and natural foods instead of processed foods are the way to go. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. people just accepted the fact that processed foods were a way of life. and results were published that indicated some of these processing procedures weren't as safe as originally thought.especially red meat . Once they are killed. It's true that the way we process meats can begin in a not so pleasant way.are reason enough for some people to give up meat. surveys were taken. Meat . Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. In fact.Initially.for anyone! Many animals are also infected with diseases due to poor living conditions. and other diseases. 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. It is a lot cheaper to buy vegetarian foods instead of meat. Some of us still don't have much concern over our processed foods. even before the animals are sent to a slaughterhouse.is often associated with higher risks of heart ailments. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Then concern began to arise as to how safe these foods really were. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Mad cow disease is a very real illness that causes dire circumstances even death. This can't be healthy . . Studies were conducted. These two instances .the way animals are killed and the preservatives put into the meat . elevated blood pressure. Another good reason is that meat is expensive. They are also often injected with artificial hormones to increase meat production. but others have taken a different turn. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Let's look at some common reasons people give for eating meatless meals. Plus.
Medical studies have proven that a vegetarian diet is easier to digest. Their immune system is stronger. provide a wider range of nutrients. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. fewer dental problems. As a result. there can be little doubt that eating a vegetarian diet is a healthier way to eat. This is simply not true. and enjoy very productive lives. Whatever the reason. It's just a more productive and less invasive way to eat that gives way more benefits than not. calcium. and their physical appearance is better. their bodies are more refined. 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. They include: . There are six food groups in the vegetarian diet. Protein. and imposes fewer burdens and impurities on the body. Vegetarians have fewer physical complaints. and thus smaller medical bills. Certain components of food help our bodies not only operate more efficiently. make less frequent visits to a doctor.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Vegetarians are less susceptible to major diseases that afflict present-day society. they live longer. 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. are healthier. A vegetarian diet is healthy because it is typically low in saturated and total fat. and vitamins are all contained in our foods. but keep us from getting sick. 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. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables.
beans. potassium and phosphorous). Carbohydrate. rice. • Nuts & Seeds . oats. sunflower seeds. Fish. flour. All are equally important to our well-being. etc. lentils. Evidence suggests that excess protein contributes to degenerative diseases. men need about 55g (more if very active). Nutrients are usually divided into five classes: carbohydrates.• Cereals/grains . almonds. • Seeds: sesame. • Pulses . D. • Pulses: peas. Women need about 45g of protein a day (more if pregnant. • Grains/cereals: wheat (in bread. • Soya products: tofu. sunflower. pine kernels etc. baked beans. although they are needed in varying quantities.margarine or butter.tofu. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels.kidney beans. linseeds. All these nutrients can be easily obtained by vegetarians from other sources. Most foods contain a mixture of nutrients (there are a few exceptions. lentils. rye. veggie burgers. zinc. sesame seeds. lactating or very active). . rice. walnuts. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. barley. We also need fiber and water. pumpkin. • Fruit & vegetables. walnuts. chick peas. and the mineral iodine. tempeh. textured vegetable protein. tempeh. barley. • Dairy products or Soya products . some B vitamins and minerals (mostly iron. hazelnuts. soya milk. • Vegetable oils and fats . supplies vitamins A.wheat (bread & pasta). etc. maize. Potatoes are a useful cereal alternative. vitamins and minerals. etc. millet. brazils. maize (sweet corn). in addition to the above. fat. Meat supplies protein. rye. pasta etc). Still. and E. oats. soya protein etc. cashews. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. peanuts. it is worth remembering that everything you eat gives you a whole range of essential nutrients. fats (including oil). Protein is very important in the diet.almonds. proteins.
like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. they have to be provided in the diet and so they are called essential amino acids. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. Adding dairy products or eggs also adds the missing amino acids. yoghurt (butter and cream are very poor sources of protein). quiche. e. cheese. Refined sources of sugar are best avoided as they provide energy without any associated fiber. There are three main types: simple sugars. we don't have to worry about complementing amino acids all the time. rice. porridge. We can make many of them in our bodies by converting other amino acids. complex carbohydrates or starches and dietary fiber. It is now known that the body has a pool of amino acids so that if one meal is deficient. buckwheat. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. It is a normal part of the human way of eating. The unrefined carbohydrates. macaroni cheese. • Free range eggs. Even those foods not considered high in protein are adding some amino acids to this pool. We mix protein foods all the time. as long as our diet is generally varied and well-balanced. oats. milk and ordinary table sugar. it can be made up from the body's own stores. Contrary to previous . The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. any deficiency in one is cancelled out by any excess in the other. Most of our carbohydrates are provided by plant food. Amino acids are the units from which proteins are made. A few examples are beans on toast.g. rye) and some root vegetables. such as potatoes and parsnips. The sugars or simple carbohydrates can be found in fruit. Complex carbohydrates are found in cereals/grains (bread. whether we are meat-eaters or vegetarians. muesli. vitamins or minerals and they are also the main cause of dental decay. barley. There are 20 different ones in all. pasta. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity.• Dairy products: milk. This is not as alarming as it sounds. but when we mix plant foods together. but eight cannot be made. millet. Because of this. or rice and peas. Single plant foods do not contain all the essential amino acids we need in the right proportions. Carbohydrates are the body's main source of energy.
fruit (fresh and dried) and vegetables. Too much fat is bad for us. B6 (pyridoxine). We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). or in sufficient quantities. . for the manufacture of hormones and to act as a carrier for some vitamins. linoleic and linolenic acids. In fact starchy foods are very filling relative to the number of calories that they contain. nuts & seeds. called fatty acids.belief a slimming diet should not be low in carbohydrates. It is added to most margarines. with the exception of palm oil and coconut oil. fats are made of smaller units. This is no problem as they are widely found in plant foods. as it is now termed. B12 (cyanocobalmin). Like proteins. are termed essential as they must be provided in the diet. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). The one thing they have in common is that only small quantities are needed in the diet. Mono-unsaturated fats. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. folate. Fiber can be found in unrefined or wholegrain cereals. 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. orange or yellow vegetables like carrots and tomatoes. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. such as olive oil or peanut oil. Dietary fiber or non-starch polysaccharide (NSP). but a little is necessary to keep our tissues in good repair. B2 (riboflavin). like sunflower or safflower oil are unstable at high temperatures. pulses and green vegetables. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. B3 (niacin). • B Vitamins: This group of vitamins includes B1 (thiamin). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. refers to the indigestible part of a carbohydrate food. are best used for frying as the poly-unsaturated fats. leafy green vegetables and fruits like apricots and peaches. Two of these fatty acids. pantothenic acid and biotin.
veggie burgers and some breakfast cereals. Vitamin D helps calcium to be absorbed. Found in leafy green vegetables. dried fruits (especially apricots and figs). Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. cereals and bacterial synthesis in the intestine. nuts and seeds (especially sesame seeds). salad vegetables. lentils and pulses. Minerals perform a variety of jobs in the body. • Vitamin E: Vegetable oil. soya milks. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. all leafy green vegetables and potatoes. Vitamin B12 is added to yeast extracts. eggs. These sources are usually adequate for healthy adults. tap water in hard water areas. molasses. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Found in dairy produce. whole meal bread. bread. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. cheese and butter. • Iron: Needed for red blood cells. • Vitamin K: Fresh vegetables. eggs. wholegrain cereals. Vegetable sources of iron are not as easily absorbed as animal sources. cheese. leafy green vegetables. It is also added to most margarine and is present in milk.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. . • Vitamin C: Fresh fruit. but a good intake of vitamin C will enhance absorption. The very young. dried fruits. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs.
This is important in nerve impulse transmission and muscle contraction. Sea vegetables are a good source of iodine for vegans. Calcium is also needed for blood clotting. lentils and wholegrain cereals. • Iodine: Present in vegetables. This is finely controlled by hormones. Metabolites of Vitamin D are important in this. Calcium can bind to a wide range of proteins altering their biological activity. about 99% is in the bones and teeth where it plays a structural role. activating clotting factors. Of the body's total calcium. This involves loss of calcium from the bones and reduced bone density. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. increasing re-absorption of calcium by bones. There is continuous movement of calcium between the skeleton and blood and other parts of the body. The main function of calcium is structural. cheese. Osteoporosis can be due to calcium deficiency. but the quantity depends on how rich the soil is in iodine. Found in green vegetables.• Zinc: Plays a major role in many enzyme reactions and the immune system. This may be related to repeated pregnancy with lengthy breast feeding. Dairy products also have plenty of iodine. In adults. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Bone loss occurs with age in all individuals. muscle contraction and nerve impulse transmission. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This causes bones to be brittle and liable to fracture. The skeleton of a young adult male contains about 1. calcium deficiency may lead to osteomalacia (softening of bones). This usually occurs after 35- . CALCIUM Calcium is the most abundant mineral in the human body. Calcium also plays a role in cell biology.2 kg of calcium. sesame and pumpkin seeds.
and dried fruit are all good sources of calcium for vegetarians. Excess calcium in the blood can cause nausea. Bone loss is greatest in women following the menopause. This usually results from excessive doses of vitamin D and can be fatal in infants. smoking and alcohol can all increase the risk. This is due to reduced levels of the hormone. urine and sweat. This is called tetany. Meat is a very poor source of calcium. A number of substances can inhibit the absorption of calcium. Saturated fats can also lessen calcium absorption. other research has found no difference between vegetarians and omnivores. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Lack of exercise. nuts and seeds (almonds. However. This is thought to be due to animal protein increasing calcium loss from bones. Vitamin D is essential for absorption of calcium from the gut. found in certain fruits and vegetables can also bind calcium. Calcium is present in a wide range of foods. In infants and children calcium is retained for new bone growth. Adaptation to both high and low calcium intakes occur. Dairy products. tofu. Calcium is also lost during lactation in breast milk. whole cereals and raw vegetables is one of these. a component of dietary fiber. Calcium balance can be affected by a range of other factors. leafy green vegetables. Most flour is fortified with calcium carbonate so cereals can also be a good source. and oxalic acid. Calcium loss is reduced if dietary calcium is low. Calcium is lost in the feces. brazil nuts. Reduced intake leads to increased efficiency of absorption. Hard water may also provide calcium. A low level of calcium in the blood and tissues can cause hypocalcaemia. However. In severe cases muscle spasms may occur. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. oestrogen. diets habitually high in these acids are not thought to have a major effect on calcium absorption. sesame seeds). found in bran. being underweight. This involves sensations of tingling and numbness and muscle twitches.40 years and involves the shrinking of the skeleton. . The risk of osteoporosis may be altered by factors other than diet. Phytic acid. Calcium loss is roughly equal to dietary calcium in adults. vomiting and calcium deposition in the heart and kidneys. Uronic acid. Postmenopausal women are particularly at risk from osteoporosis. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women.
Nearly all the fats in our bodies and in foods are triglycerides. These can be either saturated. The term lipids include both fats and oils. Cholesterol is present in animal foods but not plant foods. The nature of fat depends on its constituent fatty acids. Fats and oils are essentially the same. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Therefore. Saturated fat raises the level of cholesterol in the blood. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. This depends on the type of chemical bonds present in the fatty acid. Foods rich in saturated fats are usually of animal origin. Raised blood cholesterol is associated with an increased risk of heart disease. monounsaturated or polyunsaturated. having particularly high calcium needs. being made up of three fatty acid molecules to one glycerol molecule. Breast feeding women need extra calcium. calcium absorption from the gut increases and no additional calcium is generally needed. Vegetable fats are generally unsaturated. Pregnant adolescents are an exception to this. Fats can be classed as either saturated. monounsaturated or polyunsaturated. The building blocks of fats are called fatty acids. Fats tend to be solid at room temperature whilst oils are liquid. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Fats consist of fatty acids and glycerol. .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. There are about 16 different fatty acids commonly present in foods.
E and K. Unsaturated fats are liquid at room temperature. D. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. As well as being a concentrated source of energy. Because of this conversion. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Hydrogenated vegetable oils are often present in margarine and other processed foods. fish oils are sometimes used therapeutically. The body can make its own cholesterol and so a dietary source is not required. Butter. If there is just one double bond then it is monounsaturated. 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. They are usually of plant origin. This process is known as hydrogenation. For this reason. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. then it is unsaturated. lard. They are widely present in plant oils such as sunflower. . suet and meat fat are saturated fats. Cholesterol belongs to the sterol group of fats. Plant oils may be hardened by the addition of hydrogen atoms. Two fatty acids are termed essential fatty acids. though fish oils may also be high in polyunsaturated fatty acids. arachidonic acid is not an essential fatty acid as was once believed. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. fats act as carriers for fat-soluble vitamins A. These must be present in the diet as the body is unable to make them itself. Fats have a number of important functions in the body. If there is more than one then it is polyunsaturated. These are linoleic acid and alinolenic acid.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. However. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. converting double bonds to single bonds. It is present in all animal tissues but is absent from plants. Saturated fats tend to be animal fats and are solid at room temperature. rapeseed and soyabean oils.
Cholesterol may form plaques on artery walls if levels in the blood are too high. Polyunsaturated fats are usually from plant sources. C and E offer protection against free radicals. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Unsaturated fatty acids can exist in two different geometric forms. It is the LDL cholesterol which has been linked to heart disease. A number of factors. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Polyunsaturated fats can also generate free radicals. saturated fat raising blood cholesterol.Cholesterol is transported in to various proteins. Coconut oil and palm oil are vegetable sources of saturated fats. Egg yolks and highfat dairy products are high in cholesterol. This can lead to atherosclerosis. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Saturated fats are nearly always from animal foods. Olive oil is a monounsaturated fat. Fresh fruit and vegetables are rich in these anti-oxidants. Cholesterol is present in all animal foods but not plant foods. Hydrogenation of margarine causes this to occur. . These complex molecules are called lipoproteins. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Because of this high blood cholesterol is linked with heart disease. especially when exposed to heat or sunlight. It has been suggested that trans-fatty acids can increase the risk of heart disease. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. stress and environmental pollutants can increase the generation of free radicals in the body. Unsaturated fatty acids exist naturally in the cis form. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Lard and suet are saturated fats. Anti-oxidants such as vitamins A. eggs and dairy products all contain saturated fats. There are four main types of lipoprotein involved in cholesterol transport. HDL cholesterol may help protect against the risk of heart disease. including alcohol. Meat. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. These are called the cis and trans forms.
IRON Iron is an essential component of hemoglobin.5 and 4. The body contains between 3. loss of appetite and pallor. 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. and to use olive oil for cooking purposes. 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%. insomnia. Iron deficiency is the most prevalent nutritional problem worldwide. Symptoms of anemia include tiredness. people with low iron levels having lowered resistance to infection. lack of stamina. Advice to vegetarians is to keep fat intake to a minimum. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. Iron deficiency can lead to anemia. 1/3 suffering from severe deficiency and anemia.Currently it is believed that around 42% of energy in the typical diet is from fat. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Iron is essential for the formation of hemoglobin. Iron also plays an important role in the immune system. 2/3 of which is present in hemoglobin. which acts as an oxygen store in muscle tissue. . Iron stores in the body become depleted and hemoglobin synthesis is inhibited. spleen and bone-marrow.5g of iron. the red pigment in blood. between 10-20% of child-bearing age women are said to be anemic. 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. The remainder is stored in the liver. It also plays a vital role in many metabolic reactions. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. A small amount is present as myoglobin. and iron deficiency in infants can result in impaired learning ability and behavioral problems. However. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Vegetarian diets tend to be lower in fat than omnivore diets. In developed countries. All these symptoms are associated with decreased oxygen supply to tissues and organs. transporting oxygen in the blood to all parts of the body. headaches. Dietary advice is to reduce this. breathlessness.
Phytates. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. blackstrap molasses. There are about 20 different amino acids. Non-haem iron is less easily absorbed by the body than is haem iron.Dietary iron exists in two different forms. leafy green vegetables. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. . Anderson (1981) found the iron status of long-term vegetarian women to be adequate. and some dried fruits. Unlike animal proteins. Citric acid. a varied vegetarian diet means a mixture of proteins are consumed. eight of which must be present in the diet. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. oxalates and phosphates present in plant foods can inhibit absorption. Iron absorption can also be influenced by the amount of iron in the diet. Excess dietary protein may lead to health problems. the amino acids in one protein compensating for the deficiencies of another. However. green peppers. amino acids and alcohol can also promote iron absorption. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. as can tannin in tea. Foods rich in vitamin C include citrus fruits. sugars. Lowered levels of iron in the diet result in improved absorption. Haem iron only exists in animal tissues. Good sources of iron for vegetarians include wholegrain cereals and flours. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. pulses such as lentils and kidney beans. plant proteins may not contain all the essential amino acids in the necessary proportions. Vitamin C greatly increases the absorption of non-haem iron. Proteins are made up of smaller units called amino acids. Fiber may also inhibit absorption. Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. and fresh leafy green vegetables. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. despite a high intake of fiber and phytate. These are the essential amino acids. The absorption of iron is influenced by other constituents of a meal. whilst in plant foods iron is present as non-haem iron.
All enzymes are proteins and are vital for the body's metabolism. For children. phenylalanine. and rice). Proteins are essential for growth and repair. Proteins in skin and bone provide structural support. histidine is also considered to be an essential amino acid. Amino acids link together to form chains called peptides. Muscle contraction. The eight essential amino acids required by humans are: leucine. Good sources of protein for vegetarians include nuts and seeds. the essential amino acids cannot be made and so they must be supplied in the diet. Excess protein may also be converted to fat and stored. protein is used. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. There are about 20 different amino acids commonly found in plant and animal proteins. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Protein can also provide a source of energy. cheese and yoghurt). immune protection. soya milk and textured soya protein such as soya mince). and lysine. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. methionine. nitrogen and occasionally sulphur. oats. Many hormones are proteins. hydrogen.Proteins are highly complex molecules comprised of linked amino acids. . The amino acid that is in shortest supply is called the limiting amino acid. Most foods contain at least some protein. threonine. free-range eggs and some dairy products (milk. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Amino acids are simple compounds containing carbon. isoleucine. pulses. valine. soya products (tofu. tryptophan. They play a crucial role in virtually all biological processes in the body. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. oxygen. A typical protein may contain 500 or more amino acids. and the transmission of nerve impulses are all dependent on proteins. cereals (wheat. Certain amino acids can be made by the human body. However. each with their own unique amino acid composition. Different foods contain different proteins.
pulses. Beans on toast. the amino acids in one protein can compensate for the one lacking in the other. and rice with peas or beans are all common examples of protein complementing. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. which is regarded as the ideal. As such.Protein quality is usually defined according to the amino acid pattern of egg protein. Previously. This means when two different foods are combined. grains tend to be short of lysine whilst pulses are short of methionine. This is why plant proteins are sometimes referred to as low quality proteins. cheese or peanut butter sandwich. Combining plant proteins. Many plant proteins are low in one of the essential amino acids. Soya is a high quality protein on its own which can be regarded as equal to meat protein. such as meat. seeds. For instance. and in some cases better. it has been thought that protein complementing needed to occur within a single meal. Vegetarians and vegans eating a well-balanced diet based on grains. muesli with milk (soya or cow's). Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. This is known as protein complementing. than protein from animal foods. The limiting amino acid tends to be different in different proteins. milk and cheese tend to be of a higher protein quality than plant proteins. it is not surprising that animal proteins. leads to a high quality protein which is just as good. However. This does not mean that vegetarians or vegans go short on essential amino acids. such as a grain with a pulse. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body.
involving the degeneration of nerve fibers and irreversible neurological damage.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. This results in anemia. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. Symptoms include excessive tiredness. It contains cobalt. 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. the maintenance of the nervous system. . However. and algae such as spirulina have all been suggested as containing significant B12. eggs and dairy products. B12 is necessary for the rapid synthesis of DNA during cell division. Fermented soya products. can also occur. 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. Vitamin B12 neuropathy. and growth and development in children. 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. Many vegan foods are supplemented with B12. This is especially important in tissues where cells are dividing rapidly. DNA production is disrupted and abnormal cells called megaloblasts occur. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. 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. seaweeds. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. particularly the bone marrow tissues responsible for red blood cell formation. While vegetarian diets usually meet or exceed protein requirements. Because infants and children are growing they require more protein than adults (proportional to their body weight). Deficiency can cause anemia. It is exclusively synthesized by bacteria and is found primarily in meat. Vitamin B12 is necessary for the synthesis of red blood cells. If B12 deficiency occurs. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories).
breathlessness. folic acid also being necessary for DNA synthesis. including vegans and some vegetarians. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Other symptoms can include a smooth. Total body store is 2-5mg in adults. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. listlessness. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Spirulina. seaweeds and algae have all been proposed as possible sources of B12. analysis of fermented soya products. Anemia may also be due to folic acid deficiency. shoyu and tamari. Around 80% of this is stored in the liver. known as intrinsic factor. have both appeared to contain significant amounts of B12 after analysis. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. B12 is also important in maintaining the nervous system. This is known as enterohepatic circulation. Assay methods used to detect B12 are unable to differentiate between B12 . Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. and poor resistance to infection. pallor. may be obtaining more B12 from re-absorption than from dietary sources. known as B12 analogues. There has been considerable research into possible plant food sources of B12. The only reliable unfortified sources of vitamin B12 are meat. dairy products and eggs. These cannot be utilized to satisfy dietary needs. an algae available as a dietary supplement in tablet form. When deficiency occurs. Fermented soya products. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. However. a seaweed. Vitamin B12 can be stored in small amounts by the body. Vitamin B12 is excreted in the bile and is effectively reabsorbed. People on diets low in B12. miso. In comparison. found no significant B12. sore tongue and menstrual disorders. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. However. it is thought that this is due to the presence of compounds structurally similar to B12. including tempeh. and nori.
Boiling milk can also destroy much of the B12. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. and breakfast cereals. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. soya milks. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. It helps with the healing of wounds and is a vital component of many enzyme reactions. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. B12 has very low toxicity and high intakes are not thought to be dangerous. B12 not being absorbed through the colon lining. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. However. Bacteria present in the large intestine are able to synthesize B12. 1/2 pint of milk (full fat or semi skimmed) contains 1. vegetable and sunflower margarines. veggie burger mixes. Zinc is vital for the healthy working of many of the body's . This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries.and its analogues. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. These include yeast extracts.7 µg. Pregnant women are not thought to require any extra B12. A slice of vegetarian cheddar cheese (40g) contains 0. 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. In the past. A range of B12 fortified foods are available. the bacteria produce B12 too far down the intestine for absorption to occur. A boiled egg contains 0. Fermentation in the manufacture of yoghurt destroys much of the B12 present. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Human feces can contain significant B12. though little is known about this. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Vecon vegetable stock. as the B12 analogues can compete with B12 and inhibit metabolism.2 µg. particularly in areas where hygiene standards may be low. textured vegetable protein.5 µg.
Particularly high concentrations are in the prostate gland and semen. The more sexually active a man the more zinc he will require. found in bran. delayed wound healing. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. 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. pulses and nuts. Other symptoms of zinc deficiency can include hair loss. beans and lentils. a poor immune response and skin problems. carbohydrates. inhibit zinc absorption. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. It is always better to seek the advice of an expert before dosing yourself with supplements. Good sources for vegetarians include dairy products. The recommended amounts of zinc for adult men are 1/3 higher than those for women. prostate problems. . nuts. alcoholics and those suffering from trauma or post-surgery. diarrhea. zinc is involved in the metabolism of proteins. There are no specific storage sites known for zinc and so a regular supply in the diet is required. anorexia nervosa. and in liver function. As a component of many enzymes. Zinc is found in all parts of our body. seeds and wholegrain cereals. yeast. 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. lipids and energy. fatigue. in the metabolism of the ovaries and testes. wholegrain cereals. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Only 20% of the zinc present in the diet is actually absorbed by the body. It is thought that zinc supplementation can help skin conditions such as acne and eczema. The first signs of zinc deficiency are impairment of taste. and decreased growth rate and mental development in infants. 60% is found in muscle. Zinc has a range of functions.systems. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Our body contains about 2-3g of zinc. particularly in association with protein foods. Dietary fiber and phytic acid. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. in insulin activity. 30% in bone and about 5% in our skin.
EDTA. particularly iron and copper. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Excess zinc is toxic. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. sweat. but also some common sense. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. vomiting and fever. but getting started with this new lifestyle takes not only dedication. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. 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. Too much zinc will interfere with the metabolism of other minerals in the body. hair. Pregnant women do need extra zinc. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Various chemicals added to many processed foods can also reduce zinc absorption e. phosphates. A deficiency of zinc in the diet means zinc absorption is improved. Zinc is lost via the feces. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. . skin. semen and also menstruation. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. such as Iran and other Middle East countries.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. urine. You will have a larger chance of not succeeding if you do it this way initially. A vegetarian diet makes you a healthier person. Baking can destroy over half the phytic acid in whole meal bread.g. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Breast feeding mothers need extra zinc in their diet. but it is thought that demands are met by increased absorption from the gut.
Some people start out by eliminating red meat first. Don't go it alone. Buy a vegetarian cookbook (or borrow one from your local library). we'll give you some great veggie recipes. Don't be put off by a bit of teasing or ill-informed scare stories. to avoid any embarrassment when friends are cooking for you. but always be a learner when it comes to your body and what you put into it. Learn as much as you can about nutrition and what your body needs to thrive and prosper. Whether you need simple step by step instructions or gourmet dishes to impress your friends. but you can learn to stay healthy by understanding what it is your body needs. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. tofu.usually from people who know very little about their own health and dietary needs. 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. The important thing is to work out what will suit you and stick with it. Be prepared to take a little teasing or snide remarks. there are literally hundreds of vegetarian cookbooks around. Vegetarians are sometimes the brunt of jokes and prejudices . Be careful about hidden non-veggie ingredients in foods. but investing in a cook book is a great way to start. As you get more confident about vegetarian food. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. then poultry. . then fish. A little later in this book. Try something new. You'll have to change your habits. remember to let them know in advance that you are vegetarian. If you've grown up eating meat. Others eat vegetarian food one day a week. We've given you most of what you need to know in the above chapters. this can be difficult. then two or three days and eventually every day. pulses. And. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. cous cous and all sorts of vegetables. Educate yourself by reading labels or making all your food yourself. including meat alternatives like mince and sausages made from soya or Quorn(tm). take the next step by making sure you always buy free-range eggs and vegetarian cheese.
Many of the basics . Then you'll need to stock up on vegetarian friendly foods. frozen chips etc . Don't throw that food away. sunflower and many others) The list looks long. vegetable oil. Most people keep a few stock items in their kitchen cupboard or freezer. pumpkin.g.will be suitable for vegetarians . That includes anything made with animal products or preservatives. many meat-flavored varieties are actually vegetarian) Yeast extract (e. but you don't need to buy everything! In fact. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label. 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. dairy products. Donate it to a church or local food pantry.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. free-range eggs. 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.bread. 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. flour.
pasta sauces and soups are all suitable for vegetarians already. ratatouille. that fear keeps them from accepting dinner invitations from family and friends. such as spaghetti bolognaise. feeds their ego and gets you an outstanding meal. many of the soups are bean based with no meat. veggie sausages. Or worse. baked beans. Many have extensive. If you are going to a quality restaurant or one that is locally owned. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. Most all of the better chain food restaurants have salad bars. If not. stir-fry and curries can be made with soya mince. can something special be prepared. scrambled eggs. call ahead and ask if they offer vegetarian entrees and if not. chili. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. you will almost always be able to find a vegetarian friendly meal on the menu. Bean burgers. If you find yourself in that predicament. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Most often than not. ask your server what is available. DINING OUT For many new or wannabe vegetarians. or stick with more familiar tastes if you prefer.associatedcontent. jacket potatoes. pizzas. If you know you are going to be eating in restaurant X on Saturday. pulses or just vegetables.com/theme/609/restaurants. Once you've broken out of the conventional meat-and-two-vegetable routine. well stocked salad bars. many cheeses and all sorts of ready meals. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. If not.Eating vegetarian is a real culinary adventure. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. Look at the soup bars also. It shows their talent. you can break all the rules. Many of your favorite dishes. all have something vegetarian on the menu.html> are more than happy to whip something up. you will get a yes. Most chefs in quality restaurants <http://www. .
especially the ovo lactos. Hit a Greek restaurant and load up on hummus. although not all cities have them. Just take a moment to quiz your server about how the dishes are prepared . The Indian diet has a rich tradition of vegetarianism. dolma (stuffed grape leaves). Depending on the chain. a traditional. Indian restaurants are terrific for vegetarians. Chinese restaurants are great for vegetarians. are just as tasty as the meat-loaded kind. called ghee . and not beef or chicken). Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. ovo lactos have lots of options. as it pasta primavera. you were wrong. At the big chain restaurants like Olive Garden or the Spaghetti Factory. you can have gazpacho (a cold vegetable . or Mexican food. spanikopita (spinach pie) and salad made with a grain called tabouli. don't fret . and samosas. And if the gang heads out for pizza. Tell your waiter that you don't eat meat. be aware that many Indian dishes are prepared using clarified butter.just ask that your meal be prepared with vegetable oil instead. Pasta with meatless marinara sauce is a staple menu item. Order your salad with no meat and you're set to go.Even fast food restaurants are getting into the healthy trend. delightful little pastries stuffed with meat. though. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. Many Italian soups. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. or even a cheese-less pizza topped with vegetables.Italian restaurants are another great option for vegetarians. Most fast food chains now offer garden salads in a wide variety of different flavors. which are an excellent source of protein (and delicious). you have a delightful adventure ahead of you . get their protein from rice and beans (just make sure that they use vegetable broth. too. offering delicious vegetable entrees. spicy lentil dish. Japanese. rice and noodles. If you thought you'd never dine again under the Golden Arches. baba ganoujh (a delicious eggplant spread). yogurt and fruit or a number of other meatless items off the menu. such as pasta fagioli. which is loaded with vegetables. If you're new to Indian cuisine. as well. too. you can add a baked potato. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. and they'll make sure your meal comes the way you want it. Plain cheese pizza. If you like Mexican fare.try dal. Other ethnic options are excellent choices for vegetarians.some dishes that sound vegetarian on the menu may contain meat or eggs. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy.
both attending them and hosting them . enjoy the company and have a good time anyway! . Check with your server to see what type of oil is used and what exact ingredients are in certain dishes.burritos. Or you may end up in a situation where your hosts simply have no idea of what your needs are. Etiquette is. enchiladas. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. you can make sure that you have a tempting variety of delicious foods. If you're the host. even if your hosts know that you're vegetarian. If you're not comfortable with taking a chance on the veggie burger. Here they are worrying about your health and you are worrying about hurting their feelings. Offer to show them websites. Dinner parties . smile and say that they're so delicious that you're happy to enjoy them. Don't be afraid to ask questions when you are dining out. tostadas and tacos. It's tough.and. remember that's it's just for one meal .soup). This is one time. the family member or friend that just will not accept that you've gone meatless. simply order a salad or baked potato. If all there is on the table that you can eat is bread and salad. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. the breaded and fried) and bean-and-cheese versions of all the usual favorites . and you have the research to back it up. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle.can be problematic for people on special diets. That you feel. loved one that you are indeed paying attention to your health. you need to make the best of things. about behaving well under challenging circumstances. but often misguided. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. they may not know how to feed you. But what if you're the guest? Often. Assure the well meaning. do so . that your diet is the perfect diet for you. chiles rellenos (green peppers stuffed with cheese.chat with your tablemates. fundamentally. you really do have to stand firm. The choices are more diverse than what you think. if you're questioned. books and magazines so they can learn more. In those cases. Even if it's disappointing.
eat. or didn't. If the conversation is compelling. Whatever happens. most people won't notice how much you did.some are allergic to bell peppers. Part of being a terrific host is anticipating your guests' needs. so you have more time to enjoy your guests. You should only serve meat if you genuinely feel comfortable doing so. you can make them feel extra welcome in your home. or your hostess sits a plate of animal food in front of you.squish things around and mess up your plate. Even under the worst circumstances there will be something for you to snack on. You can choose to prepare a separate meal in your home for your meat eating guests. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Think about how you'd like to be treated when you go to dinner at a friend's home . If you're comfortable handling meat products and are doing it for the courtesy of your guests. You'll be surprised at what people have to say . Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. or dairy.no one will be looking at their plate and wondering why there's still food there . Hide the meat under some lettuce. To be blunt. If you're headed to a big social event like a wedding or a family dinner. Chances are good that people won't even notice that they are eating dishes that don't contain meat. or peanuts. and leave some empty space so it looks like you ate something. tell them you're vegetarian and steer the conversation to something else. don't make an issue of your diet. When having people to your home for dinner. and you think there might be challenges finding something to eat. then eat a light meal before you leave the house. do what children do . One sure way to make everyone happy is to serve a variety of different dishes buffet style. If someone asks.If there's absolutely nothing on the menu that you can eat. ask them if they have special dietary needs. It's a choice only you can make! . but only do so if you won't be compromising your choices. by all means do that. allowing guests to fill their plates only with what they want. no one is really interested in what you can't eat. It helps them to feel comfortable if they don't want to eat something .how about offering the same courtesy to them? When you invite guests to dinner. but you won't be suffering from hunger pangs throughout the evening. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. or if there's anything they absolutely hate.and it'll save you the effort of serving. stick to your choices and prepare a vegetarian dinner.
it's time to transition to solid foods. choose a soybased formula . The timing varies from baby to baby . We all start out life as lacto vegetarians. 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. it's time to introduce your baby to solid foods. as it's not designed to meet their nutritional needs. This isn't necessarily true. your child is still a vegan.soy is less likely to cause allergies than cow's-milk-based formulas. as it can cause intestinal bleeding and lead to anemia. Also.So you've decided to become a vegetarian. the alternative to breast milk. 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. . too . (And if you're a vegan and you breast feed. Whether or not you breast feed is entirely your decision but. The good news is. Infant formula. made just for us and full of all the nutrients we need. your breast milk is superior to that of meat-eating mothers . as yet unidentified. pesticides or other contaminants that you would if you were eating meat. is made as close as possible to that of mother's milk. substances in breast milk that make it superior to infant formula. In addition to the sugars and other nutrients. At the four-to-six month mark. Out first food is our mothers' milk. Cow's milk should never be fed to babies under one year old. But don't give regular soy milk to a baby less than a year old. and when she takes a quart or more of a formula per day and still acts hungry. if you're a vegetarian.breast milk is a natural food for humans while cow's milk is not). breast milk is the optimal food. for most babies.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. Should you decide not to breast feed. scientists believe that there are other. and it's all we require or should eat for the first four to six months of life.you're not passing on any of the antibiotics. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.
If you buy prepared foods. an vegetables that adults eat are fine for a child. regular soy milk or rice milk. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . sharp. juice. At seven to ten months.once your child is old enough to transition off formula. It's smart to introduce new foods one at a time. Adapt the guidelines in the baby books to the vegetarian diet. Once your baby eats cooked cereal. Follow the same feeding schedules and advice that you would for any other baby. When giving babies "finger foods. lettuce and other leafy green vegetables. Start with cooked grains . you can give him water. As long as it's safe for the baby to chew.You'll want to introduce solid foods slowly. 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. Raw vegetables can be introduced then. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. begin to slowly introduce other foods. hot dogs and sandwich slices . Slowly add tofu into their meals and snacks. you can start offering your child some vegetarian versions of classic kids' favorites." take care that the foods aren't too hard. start introducing high-protein legumes to the baby's diet. so if your baby has sensitivity to a food you can easily identify it. regular soy milk. mashed fruits and move on to cooked vegetables like mashed sweet potatoes.rice cereal is best. except for not feeding them meat. Start with raw. buy ones that are free from added sugars.they'll be a bit fussy sometimes. Vegetarian and vegan children are just like any other kids . as well as soy cheese and soy yogurt two servings per day. as almost every baby can digest it easily and unlikely to cause an allergic reaction. and lightly blanched and cooled broccoli. starting with veggies that are easy to chew and unlikely to present a choking hazard. As you ease into the toddler/preschooler years (ages 1 to 4). or round. Nut butters should not be fed until after 12 months. bland flavor. large. so that their systems can get used to the change in diet. Good choices are carrot sticks. or any other nutritious liquid. Most babies are very fond of lentils. which can be cooked until fairly soft and have a pleasant. about a half-ounce per serving. preservatives and any other additives that your baby doesn't need.
fruits and vegetables to add lots of necessary nutrients to their diet.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. when they were actually taller than average. Don't worry about a vegetarian diet affecting your child's growth . One partner may be a social butterfly but . Very young children also need to eat more than three meals each day. All marriages are about compromise. filling plant foods. One of you is messy. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . but the other is neat. and since small children have equally small stomachs. and weighed slightly less than children raised on an omnivorous diet.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. they sometimes don't get all the calories they require. as time passes.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. So be generous with the snacks featuring grains. You choose someone to spend the rest of your life with and.add avocado. too. you often find yourselves negotiating to find a middle ground that you can live with. to sandwiches. she adores opera. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . they caught up by age 10. Peanut and almond butters are excellent sources of calories for kids. cookies and other baked goods Vegetarian diets feature a lot of bulky. He loves reality television. which is calorie-dense and full of good fats.
Choose venues that offer both meat dishes and vegetarian options. You and your spouse may agree on a lot of things. you may be turning them off entirely. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. • Try to find restaurants where you can eat together." particularly if they're simply eating the same diet as most of the other people they see every day. • Don't talk endlessly about your diet. whether it is based on ethical principles. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. • Be a positive role model. If your partner eats meat. No one likes to be told that they're "bad. Try to respect their decision. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. There are probably far more of those than there are issues on which you don't see eye-to-eye. Buy a few cookbooks and try new recipes to keep things interesting. Married couples figure out how to adapt to such differences. but still disagree on how to eat.but don't lecture.no two individuals are exactly alike. it isn't a choice designed to make your life unhappy or more complicated.but you can control how you behave towards them. especially in public. and it has to be for them. See if you can get them to eat soy hot dogs. • Never attack your spouse's point of view. As the popularity of vegetarianism increases. The key to making it work is acceptance of each other's choices. closing the door to them making that step themselves in the future. • Play an active role in shopping and preparing meals. But that's unrealistic . • Try to get your partner to compromise on certain foods. doing laundry. to believe that your ideal partner will share all of your values. on convenience or on habit. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. • Acknowledge that your spouse's diet isn't meant to hurt you. veggie burgers and non-dairy cheese at home. It's understandable.the other's happy to stay home every night with a good book. Try to keep in mind that your choice to become vegetarian was a personal one. You can't control what your spouse eats . when you're single and dating. Cook a variety of tasty. the subject will come up naturally . too. If your partner is interested. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. and the day-to-day struggle of paying bills. If you judge your spouse harshly for not joining you in your vegetarian journey. getting to work and raising children can sometimes make even the smallest difference seem enormous. . appealing meals so that your partner can see that the diet isn't boring. so that you can enjoy a fine meal together.
Even if they're supportive of your decision. this is a huge issue. Eating together is one of the great pleasures of any relationship. DEFENDING YOUR CHOICE Being new to vegetarianism. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . any more than it's theirs to turn you back into a meat-eater.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example .and if they're not supportive. so only you can figure out the answers to these questions. You may have to ask the others in your home to cook meat outside on a grill. there will still be people who think that your new lifestyle is a weird one. asking that it's wrapped in such a way that you don't have to look at it.and not turning them off by lecturing them! Only you know the dynamic in your home.• If you've agreed not to eat meat at home. your parents. Although vegetarians aren't looked down upon today as much as in the past. . sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. If they want to change. you can't control what they eat. Again. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. your children or roommates. accept that your spouse may eat meat sometimes when they're not with you. and dedicate a special section of the refrigerator to meat storage. If you can't stand to have meat around you at all. however . it's more than likely that you're the only person in your household going meatless. you may find them ridiculing your food choices or even actively trying to sabotage you. and nagging doesn't help.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. Negotiate a menu plan that's acceptable to both of you. One thing is certain. that's great . Whether you live with a partner.
for example. If your partner has decided to go vegetarian and you don't embrace that choice. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. . (Vegetarian food is also available for Israeli vegetarian soldiers. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. you may simply want to negotiate who cooks what.If your feelings aren't that strong. Learning how to cook without meat can be a daunting task. and when . You don't need to be an expert. 3. here are some helpful tips to allow you to deal with your partner's choice: 1. and that you can share together. Try to see the positive side of your partner's diet. Try out a few of these yummy recipes.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. It all comes down to what your needs are. Try to find some good vegetarian recipes that you find convenient and enjoyable. 2. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. and the compromises you and your family are willing to make. even though many Israeli soldiers do not normally keep the kosher laws. 4. that all meals served by the Israeli military are kosher. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Here are some great recipes for you to try. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. and prepare your own entrée on the other nights. but it doesn't have to be. The vegetarian lifestyle will be most difficult for the non-vegetarian. Consider. A little compromise and understanding can go a long way. Becoming a vegetarian is an exciting change in your life. so that nobody's beliefs will be violated. while your spouse would be doing so if she/he ate meat. When family and friends begin to question your new meatless diet.) 5. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Recognize that she/he may be having a hard time defending his/her diet outside the home and that some support at home can be very helpful. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers.
divided • 2 (12 ounce) packages corn tortilla • 1 (15. and spread remaining cheese over sauce. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. coarsely chopped. Mix potatoes together with pinto beans. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. and 1/2 cilantro. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn.Potato and Bean Enchiladas • 1 pound potatoes. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . boil tomatillos and chopped onion in water to cover for 10 minutes. Set aside to cool. Bake for 20 minutes. Fry tortillas individually in a small amount of hot oil until soft. and roll up. or until hot and bubbly. Spoon tomatillo sauce over enchiladas.5 ounce) can pinto beans. 1/2 cheese. Bake in the preheated oven for 20 to 25 minutes. Fill tortillas with potato mixture. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. chopped • 1 bunch fresh cilantro. and place in an oiled baking dish. Meanwhile. In a bowl. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). or until tender. and ketchup. puree with half of the cilantro until smooth. salt. chili powder. Once cooled. husks removed • 1 large onion. toss diced potatoes together with cumin. Place seam side down in an oiled 9x13 inch baking dish.
Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Cook for about 8 minutes. kidney beans. oregano. celery. and chili powder. The starch from the potatoes will settle into the bottom of the bowl .• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. and reduce heat to medium. mix the potatoes and onions. Black Bean Rice Burgers • 1 (15 ounce) can black beans. In a large bowl. press together about 2 tablespoons of the potato mixture with your hands. For each pancake. and garlic until tender. rinsed and drained • 1 cup cooked brown rice • 1 small onion. chopped 1 egg. Stir in green pepper. green onions. Stir in tomatoes. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. split . about 6 minutes. stirring occasionally. Serve hot. red pepper. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. coarsely shredded 4 green onions. salt and pepper. Cover. combine the potato mixture. and cook 4 minutes. and corn. place on skillet and flatten with a heat-proof spatula. and simmer for 20 minutes. carrots. Bring to a boil. and reserved potato starch. lightly beaten • 6 tablespoons salsa. Cook until vegetables are tender. and basil. Sauté onions. egg.pour off the water and save the remaining potato starch. finely chopped • 1 egg. Season with cumin. Potato Pancakes 4 medium baking potatoes. and squeeze out the excess liquid into another bowl. heat skillet over medium-high heat. Wrap the mixture in cheese cloth or paper towels. until brown on both sides. turning once. peeled and coarsely shredded 1 medium onion. Stir in mushrooms.
Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). In a small bowl. mix well. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . thickness. Pinch together perforations to seal. from the heat for 4-5 minutes or until cheese is bubbly. combine sour cream and remaining salsa. sour cream mixture and slice of cheese on bun. Place 2 rectangles on a 9x13 inch baking sheet. Broil 6 in. Press the edges firmly with a fork to seal. Add the rice. Top with a tomato slice. Bake in the preheated oven 10 to 12 minutes. mash beans with a fork. onion. Cook over medium heat for 4-5 minutes on each side or until firm and browned. 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. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Sprinkle half of the Parmesan cheese over each tomato. or until golden brown. Cover each with remaining dough. sprinkle half of the cheddar cheese and cayenne pepper. Tomato Cheese Melt • 1 onion bagel or English muffin. Place a lettuce leaf. Flatten to 1/2-in. Top each with 2 teaspoons tomato paste. Moisten edges of rectangles with water. egg and 2 tablespoons salsa. Unwind the roll dough. Sprinkle each with 1/4 teaspoon oregano. Place 2 slices mozzarella on each rectangle. and separate into 4 rectangles.In a large bowl. burger.
stirring to coat. zucchini. tomatoes with liquid. stirring every 15 minutes.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Heat oil in a medium saucepan over medium heat. sliced • 1/4 pound zucchini. Uncover. 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). Stir in brown sugar. stir. until cheeses are melted and bubbly. Bring to a boil. and continue baking 30 minutes. In a medium baking dish. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Cover. and continue baking 10 minutes. corn syrup and salt. Stir heavy cream. wine. basil. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. chopped • 1 (8 ounce) can garbanzo beans. butter. stirring constantly. and bay leaf. Remove from heat and stir in soda and vanilla. and saute onion until tender and lightly browned. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Monterey Jack cheese. Pour in a thin stream over popcorn. melt butter. garbanzo beans with liquid. mix onion. and Romano cheese into the vegetable mixture. for 1 hour. Boil without stirring 4 minutes. and bake in the preheated oven 30 minutes. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Remove from oven and let cool completely before breaking into pieces. In a medium saucepan over medium heat. garlic. Place popcorn in a very large bowl. Place in two large shallow baking dishes and bake in preheated oven.
melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . lightly beaten • 1/3 cup butter. nutmeg. softened in water • 3 pounds fresh mushrooms. salt. Stir in water. thyme and sliced artichokes and cook for 25 minutes. chopped • 3 cloves garlic. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. Sprinkle flour over onions and cook for 1 minute. garlic and shallots in olive oil and set on low. Let cook for 15 minutes. cayenne. fresh mushrooms and carrots. pepper. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Stir in vinegar and cook for approximately 3 minutes. sliced • 3 pounds carrots. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. in order for vinegar to evaporate. It works well when using a 3 millimeter slicing disk. vegetable base. Using a extra-large stock pot sauté onions. season with salt and serve.• 3 pounds thinly sliced shallots • 3 small red onions. mashed • 3/4 cup white sugar • 1 egg. Add dried mushrooms along with the water they soaked in. Cook for 15 minutes. Stir in capers and parsley. slice thinly and set aside.
In another bowl. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. mix together 1 1/2 cups flour. Cover and let rise until nearly . baking soda. egg and melted butter. Lightly grease 10 muffin cups. Select dough cycle. After the dough has doubled in size turn it out onto a lightly floured surface. Sprinkle topping over muffins.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). In a small bowl. until a toothpick inserted into center of a muffin comes out clean. In a small bowl. 2 tablespoons flour and cinnamon. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Roll dough into a 16x21 inch rectangle. sugar. beat together bananas. Stir the banana mixture into the flour mixture just until moistened. mix together brown sugar. Spoon batter into prepared muffin cups. Roll up dough and cut into 12 rolls. room temperature • 1/3 cup margarine. softened • • 1 (3 ounce) package cream cheese. combine brown sugar and cinnamon. In a large bowl. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. or line with muffin papers. Place rolls in a lightly greased 9x13 inch baking pan. 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. press Start. cover and let rest for 10 minutes. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. baking powder and salt. Bake in preheated oven for 18 to 20 minutes. softened • 1/4 cup butter.
When it starts to get golden. beat together cream cheese. Sauté this for another couple of minutes. mix in the peppers and onion and keep frying. You can add some turmeric for color if you like. Set aside. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. When it looks like you could eat it. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. confectioners' sugar. Bake rolls in preheated oven until golden brown. then add your drained. While rolls are baking. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. about 15 minutes. use extra firm). Spread frosting on warm rolls before serving. crumbled tofu (don't use silken. preheat oven to 400 degrees F (200 degrees C). Remove from heat and add mustard and margarine. Add more oil to the middle of the pan. Meanwhile.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots .com/products/censura. When they are good and soft. about 30 minutes. move them to the sides of the pan and form an empty circle in the middle for your tofu. Add water and mix thoroughly. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. vanilla extract and salt. Stir Fry: Sauté onion and green pepper in oil. Heat on Med until thick and bubbly. 1/4 cup butter.doubled.
olives. Add cooked veggies and coat them w/sauce. Add slowly either cornstarch or flour till slightly thickened. just keep it till later). Spoon in filling. mushrooms. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Add onion. Spoon in veggies and sauce. Add water and mix thoroughly. black). cilantro and salsa to sauce. nutritional yeast. Set aside 1/2 cup of cheese sauce in separate container. drained 2 medium onions. Remove from heat and add mustard and margarine. Place a tortilla in pan and cover in enchilada sauce. Thaw pie shell and take 1/2 out of the tin. salt and garlic powder. beans. zucchini. 1/2 cup salsa (optional) In medium-large saucepan. cumin. or just about anything. till crust is brown and delicious cheese and juice oozes out. then add spinach on top. combine flour. chopped 1 can olives. Heat on medium heat until bubbling and thick. chopped 1/4 cup chopped cilantro. Roll and push to one . pinto. layer 1/2 cheese on bottom of lower crust. 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. You can add dairy free milk and use veggie bouillon cubes. tarragon. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. and close it up as best as you can w/ the torn top shell. Meanwhile. add spices.A variety of veggies such as green beans. or whatever you like. cook chopped veggies (NOT spinach. Bake at 400 for about 45 min. Add rest of cheese on top of that. Meanwhile. and lower heat. To make sauce. heat broth in large kettle. Cook in microwave or oven till about 3/4 cooked. Mix it up.
simmer uncovered for 5 min. spread carrot mixture over top. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Place 3 lasagna noodles in bottom of 11x7 baking dish. place over medium-high heat until hot. repeat process until all noodles are used up.. Continue until all tortillas filled. Uncover and bake an additional 20-30 min. Add olive oil to a large skillet. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. top with spaghetti sauce. 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. until it is thoroughly heated. just to make it a little bit more cheesy!).. nutritional yeast at this step. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. vegan cream cheese. keep warm. Add herbed tofu. sliced . Add carrots and veggie broth. Remove from heat. Add parsley and garlic. 30-45 minutes. Bake at 350 until brown. Cover and bake 15 min. Usually lasagna takes about 45 minutes to cook thoroughly. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. stir well. and lemon juice. Stir in nutmeg (possibly you could add some about 1/4 C. sauté for 1 minute.. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. at 375 degrees.. use your own judgment. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. herbed tofu 8 oz. set aside. vegan cream cheese 2 Tbsp.end of pan. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb.
Bake for 35 minutes. salt and sugar. and add tomatoes. In a mixing bowl. wine. pink. Cook over medium-high heat and bring to a boil. about 20 minutes. preferably organic • 1 to 2 fresh jalapeño peppers. TORTILLA CASSEROLE One 16-ounce can pinto. be careful not to burn. combine the onion with the rice and all the remaining ingredients. Heat the oil in a small skillet. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion.• 1 (16 ounce) can crushed tomatoes • 1/2 cup red wine • 1/2 cup water • 1 teaspoon salt • 1 teaspoon white sugar • 6 leaves fresh basil leaves. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Reduce heat to low and simmer. seeded and minced. 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. or until the top is golden brown and bubbly. Stir together thoroughly. Remove from heat and stir in basil. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . remove pan from heat. 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. or black beans. Add the onion and sauté over low heat until lightly browned. water. Pour the mixture into a lightly oiled. covered. 1 1/2-quart baking casserole. Allow pan to cool. Just as the garlic begins to turn brown.
sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. overlapping one another. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. drain them. heat the margarine or oil in a medium-sized saucepan. Simmer gently until the sauce has thickened. Add the noodles and cook until just tender.) • 1 tablespoon light olive oil • 3 medium celery stalks. Lightly oil a wide. Bake the casserole for 12 to 15 minutes. In the meantime. stirring constantly. Bring water to a boil in a large pot. Repeat the layers. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. When the noodles are done. etc. 2-quart casserole dish and layer as follows: 4 tortillas. Mix thoroughly. then cut into squares to serve. Let stand for a minute or two. spelt. finely diced • 2 to 3 scallions. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. thawed 2 scallions. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. or until the cheese is bubbly. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. cheddar. Pour in the sauce. half of the bean mixture. Add the mushrooms and continue to sauté until the mushrooms are wilted. Add the celery dice and sauté over medium heat for 3 to 4 minutes. and then return them to the pot. Combine the first 7 ingredients in a mixing bowl.2 cups frozen corn kernels. then remove from the heat. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. half of the cheese. according to package directions. Slowly pour into the saucepan. and then add the baked tofu and .
black or green • Fresh mozzarella balls or very fresh tofu. TORTILLA FIESTA • Flour tortillas. warmed or taco shells. warm the refried beans in a saucepan with a little water to loosen. Allow to cool for 5 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. burrito. Top generously with wheat germ.or soft taco-size. soy yogurt. or until the top is golden brown and beginning to get crusty. cooked with a vegetable bouillon cube. diced and sprinkled with vinaigrette . drained • Cured olives. Cook some quick brown rice according to package directions. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice.scallions and season to taste with salt and pepper. and then cut into squares to serve. large shallow casserole dish. Transfer the mixture to an oiled. 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. Bake for 30 to 35 minutes. black olives. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Place everything on the table.
soy. about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. the diced tomatoes). thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Heat as needed in the microwave or in a preheated 400-degree oven. Pass around the Parmesan cheese for topping the pasta. Scoop out the inside of each potato half. or rice cream cheese . Add the remaining ingredients and stir well to combine. green part only. leaving a sturdy shell. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Warm up as needed.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. prepare a platter or two of antipasto and slice the bread. Stuff the mixture back into the potato shells. MUSHROOM-STUFFED POTATOES. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. Stir in the pasta sauce (and if you've used dry pasta. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. • 4 large baking potatoes • 1/4 cup organic dairy. When the pasta is done. drain it and return it to the pot. and serve. While bringing a large pot of water to a boil and cooking the pasta. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. When cool enough to handle. cut each in half lengthwise.
Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Stir in the cream cheese. and serve. cut each in half lengthwise. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Add the mushrooms. 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. Stuff the mixture back into the potato shells. Heat the oil in a medium skillet. Add the onion and sauté over medium heat until golden. Heat as needed in the microwave or in a preheated 400-degree oven. leaving a sturdy shell. about 1/4 inch thick all around. or rice milk • 2 cups finely chopped broccoli florets. Add the remaining ingredients and stir well to combine. with the mashed potato in the mixing bowl.• 1 tablespoon light olive oil • 1 large onion. chopped • 8 ounces white or cremini mushrooms. liquid and all. Combine the mushroom mixture. Heat as needed in the microwave or in a preheated 400-degree oven. leaving a sturdy shell. When cool enough to handle. Stuff the mixture back into the potato shells. soy milk. Scoop out the inside of each potato half. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Scoop out the inside of each potato half. When cool enough to handle. and cook until they are done to your liking. and serve. Season with salt and pepper and stir well to combine. about 1/4 inch thick all around. cut each in half lengthwise. cover. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. stirring occasionally.
baby bella. Allow to cool completely. Combine the mushrooms with the teriyaki mixture and stir together. Combine the first 4 ingredients in a mixing bowl and stir together. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). thinly sliced Preheat the oven to 350 degrees. remove and discard the stems. slightly overlapping circles. 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 . Remove from the broiler and transfer to a serving container.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. then cut into wedges to serve. shiitake. then refrigerate for at least an hour. Stir in the maple syrup. If using shiitakes. Puree the tofu in a food processor or blender until completely smooth. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Just before serving. maple syrup. stirring often. cover the top of the pie with thin banana slices arranged in concentric. cremini. or a combination) Preheat broiler (unless using a toaster oven). preferably two. or until the top of the pudding feels fairly firm to the touch. oyster. Cook over medium-low heat. until the chocolate chips have melted. Transfer to a small saucepan and add the chocolate chips. Broil in the oven or a toaster oven for 4 minutes.• 1 tablespoon honey. or brown rice syrup • 16 ounces fresh organic mushrooms. about 4 to 5 minutes. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Broil until the mushrooms begin turning dark and are touched by charred spots. or to taste • One 9-inch graham cracker crust • 2 medium bananas. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. any variety (portabello. Wipe the mushrooms clean. and stir.
Stir in the chocolate chips and optional walnuts. sugar. and salt in a mixing bowl and stir together. then use a whisk until the mixture is smooth. Allow to cool to room temperature or just warm. Stir together until the wet and dry ingredients are completely mixed. optional Preheat the oven to 350 degrees. 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. Make a well in the center of the dry ingredients and add the applesauce and oil. but no batter. Stir in the chocolate chips and optional peanuts. . then carefully remove with a spatula to plates to cool. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Combine the applesauce. optional Preheat the oven to 350 degrees. preferably cane juice sweetened • 1/2 cup chopped walnuts. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. and a knife inserted into the center comes out with chocolate. Bake for 10 to 12 minutes. and peanut butter in another bowl and whisk together until smooth. Let stand for a minute or two. Bake for 25 to 30 minutes or until golden on top. rice milk. then cut into squares or wedges to serve. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Combine the flour. Pour into a lightly oiled 9-inch round or square cake pan. or until the bottoms are just lightly browned. Pour into the flour mixture and stir together until fairly well blended.• 1/2 cup natural style peanut butter. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. baking powder.
Baked Ravioli . Bake it in a preheated 350°F oven for 10 minutes. Cut in the butter and shortening. Filling: In a medium-sized bowl. Slice six of the asparagus stalks. Prick it all over with a fork. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. combine the flour and salt. beat together the eggs and milk. or to taste Crust: In a medium sized bowl. Make a well in the center of the pastry. and let cool. into 3/4-inch pieces. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Pour the filling into the crust. adding an additional tablespoon of water only if necessary. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. then stir in the cheese. a mixer or your fingers until the mixture is crumbly. Mix until the dough just holds together. egg yolk and vinegar. oregano and thyme. mixing quickly and lightly with a pastry knife. Stir the sliced asparagus.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. and cool to lukewarm before removing the bottom. on the diagonal. and salt and pepper into the egg mixture. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Remove the tart from the oven. 12 servings. mushrooms. Bake the tart in a preheated 350°F oven for about 30 minutes. Remove it from the oven. the tougher your crust will be. and add the water. or until it's set. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Yield 1 tart. the more water you use.
Place tomatoes in a blender and puree. sugar • 1/2 tsp. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. eggplant. celery carrot and onion. package of frozen ravioli • 8 oz. Add the tomatoes. In a large saucepan over a medium heat stir place in the olive oil. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. salt • 13 oz. Cook the ravioli as described on the package. Bring to a boil. celery onion and carrot. 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. Place the cooked ravioli in the pan and top with the rest of the sauce. Chop eggplant. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. cheese. Fry each piece in oil until brown . whole mozzarella cheese-2 cups shredded. In a baking pan place in some of the tomato sauce to cover the bottom. Cover and cook for 10 minutes. pepper and garlic together. parsley. The cheese should be bubbly. hot and golden. Serve with a crisp salad. can Italian peeled tomatoes • 1 tsp. sugar and salt in to the saucepan with the vegetables. Lower the flame and simmer for 20 minutes. until tender.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Slightly undercook them.
Cover and cook over low heat about 15 minutes. crushed and minced • 1 large onion. Add peppers. zucchini. until softened. stirring occasionally to keep vegetables from sticking. Add eggplant. Add garlic and onions and cook. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Take remaining 1/4 cup cream and toss with pasta. about 6 to 7 minutes. minced • 1 Plum tomatoes. shallots and tomatoes to pan and cook until reduced to 1/2 cup. Cover and cook for 10 minutes. or 2 cans (14.on both sides. coarsely chopped. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. coarsely chopped • 4 large tomatoes. stirring often. stir until coated with oil. quartered and thinly sliced • 1 small eggplant. about 8-10 min. stir to combine. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. about 2 min. Drain on paper towel and then place them in a baking pan with sauce on the bottom. and herbs. Add 3/4 cup of the cream and boil until slightly thickened. cubed • 2 green bell peppers. or until eggplant is tender but not too soft. heat olive oil over medium heat. 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. Keep going till run out. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Add tomatoes. . mix well.
Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. frozen chopped spinach 1/2 lb. Bake tomatoes for 45 minutes until wrinkled & shrunken.Rigatoni With Tomatoes. crumbles 1 pt. pkg. Cut each tomato in fours. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. . Mozzarella. Let it cool. Let it cool down. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Season the tomatoes for taste (salt. etc. Boil pasta until al dente. flour 1/2 tsp salt 1/2 tsp. 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. Feta Cheese. 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. cottage cheese 4 eggs 6 tbsp.) Place tomatoes on baking tray. butter Preheat oven to 350 degrees. Combine oil & lemon juice (for salad dressing. pepper 2 tsp. pepper.
Meanwhile. stick a knife or toothpick into the center of the pie. marjoram. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. 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. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. To tell if it is done. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Then combine the two mixtures into one bowl and stir well. Place filled manicotti over sauce. the pie is ready. Grease a 9" square baking pan with the butter and pour the mixture into the pan. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. pepper. Let sit for one half hour. Grill or broil until colour shows on vegetables. Let the pie cool for a few minutes. flour and eggs. Uncover. Pour remaining sauce over manicotti. In medium bowl combine all filling ingredients and mix well. Fill each manicotti with mixture. about 10-15 minutes. Make sure you spread it evenly. Serve with Italian bread or garlic bread sticks . Drain.In another bowl mix together salt. If it comes out clean.) • 2 tsp garlic. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Bake the pie for one hour. sprinkle evenly with cheese. rinse with cold water and let drain. etc. Bake an additional 5-8 min or until cheese is melted. Thread onto metal or soaked bamboo skewers. heat oven to 400.
bok choy. Add soy sauce. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. Pour about 1/2 cup batter on hot griddle. vegetable stock. mustard. until vegetables are crisp-tender. bell pepper. stirring frequently. chopped • 1 red bell pepper. cook onion and garlic in oil for 3 minutes. lightly coated with non-stick cooking spray. mix well. or until they begin to soften. Serve over rice. chopped • 8 oz.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. Fry 2-3 minutes on each side or until golden brown. grated • 1/4 C onion. combine ingredients. peeled & grated • 1 medium carrot. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. celery. Continue cooking. red bell pepper cut in short. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. and mushrooms. about 5 minutes. thin strips . 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. sliced diagonally • 2 c baby bok choy. shiitake mushroom caps thinly sliced • 1 med. water chestnuts. water chestnuts.
if desired. stirring frequently. Add broth and sugar snap peas. and vinegar. celery. Sprinkle with peanutes or cashews. cook 1 minute. 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. Drain noodles. cook 3 minutes. in 1/2" cubes 1 red bell pepper. cook 30 seconds. When it begins to smoke. Stir until the eggs are firm but moist. red pepper. Place a wok over medium-high heat. Add ginger and garlic. add 2 tablespoons of peanut oil and the lightly beaten eggs. Add sesame oil. simmer until vegetables are crisp-tender. stirring occasionally. 3 to 5 minutes. Add tamari or soy sauce. Add mushrooms. Stir in the rice and stir-fry 1 minute. Drain again and reserve. Mix to blend well and set aside. Serve hot. 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. Meanwhile. Place a small skillet over medium heat. and peas. Transfer the eggs from the skillet to a small bowl and break them into small curds.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Add the carrots. When it begins to smoke. stirring occasionally. Bring 1 quart of water to a boil in a small saucepan. Drain and rinse in cold water. bell pepper and bok choy. Add the carrot and boil 1 minute. Stir briefly. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Pour in the sauce and cook until the rice is heated through. heat oil in large deep skillet or wok over medium heat. add to skillet with vegetables. Stir-fry 1 minute. tossing well. add the remaining 1/4 cup of peanut oil and the garlic. about 5 minutes. lightly beaten 1 carrot. . Set aside.
1/2 cup of the picante sauce and 1/2 cup of the cheese. spoon over rice mixture. drained 1/4 tsp chili powder Heat oven to 350 degrees. Next. press in bottom of baking dish. Mix rice. Do not overcook! While the potatoes are being cooked. After the potatoes are tender. oregano. 6 servings Spinach Stuffed Tomatoes 10 oz. Spray square baking dish. pkg.Potato Salad • 2 lbs med. vinegar. and rosemary. seeded • 1/2 c chopped green onions • 1/2 c black olives. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. let the salad stand for at least thirty minutes before serving. 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. leaving the skins on. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . egg product. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. After all of the ingredients have been thoroughly (yet gently!) mixed. Mix beans and remaining 1 cup picante sauce. Let stand 5 minutes before serving. mix the oil. crumbled feta cheese • 1 sweet red bell pepper. They are done when you can easily stick them with a fork. drain them and move the potatoes to a mixing bowl. Sprinkle with remaining 1/2 cup cheese and the chili powder. with nonstick cooking spray. This dish will keep well in the fridge for up to a week. 8x8x2 inches. cook the potatoes in boiling water until tender.
This salad goes well with grilled meats and fish. onion. Toss the cabbage mixture with the vinaigrette. Asian Slaw • 1 head of Napa Cabbage. Discard seeds. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. cilantro and sesame seeds in a large bowl. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Let stand 5 minutes. shredded • 2 Asian pears. Chop pulp finely and add to spinach. Sprinkle with remaining mozzarella and parsley. Invert tomatoes shells on paper towels to drain. soy sauce. Add 1/2 cup mozzarella cheese. salt & pepper to spinach mixture and blend well. green onion and red pepper. Slice and hollow out centers of tomatoes. Preheat oven to 350 degrees. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . drain well and squeeze dry. Put in large bowl. garnish with chopped green onion and toasted sesame seeds. Spoon evenly into tomato shells. In another large bowl mix cabbage. Serve salad in a large bowl. sugar. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Asian pears. parmesan. honey. Let stand for 20 minutes. carrot.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.
Prepare pasta (shell or tube pasta suggested). Add chopped white part of green onion. . Simmer for 2 minutes. Add red pepper flakes. prepared according to package directions Melt butter over high heat until bubbly.• 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. Bake at 350 degrees 5060 minutes. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Cook on low heat for 30 minutes. Set off burner and allow cheese to melt into soup. garlic. Simmer tomatoes with the two cheeses for three minutes. salt. Rapidly add vodka. Add parmesan cheese at the end of cook time. (The alcohol burns off but makes tomatoes "come alive". then add 1 cup of heavy cream and simmer for one minute. Pour into greased 9x13" pan. and pepper.
vegetable broth • 2 onions. sprinkle paprika in a larger circle around parsley flake circle. white pepper • Dill weed to taste • 2 pkgs. Sprinkle with seasoned salt and garlic powder. Bake at 350 for 1 hour. Carefully put a layer of spinach and crumbled feta cheese into the crust. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. press into pie plate as crust. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. salt-free lemon/herb seasoning • 1/2 tsp. Zucchini Soup • 4 medium zucchini. top with parmesan then cheddar cheeses.Mix completely with the sauce and serve immediately. milk. chopped • 1 tsp. pour carefully over cheeses. quartered and sliced • 2 cans of 15 oz. . 8 oz. Combine potatoes and 1/4 cup onions. Garnish pie: make a small circle of 1/4 cup onions in center of pie. sprinkle parsley flakes in a larger circle around the onions. Combine eggs. Vermont Cheddar Pie • 2-3 cups diced. cream cheese • Chopped fresh chives or edible flowers for garnish.
mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Cook mixture until soft. then cover and reduce to a low heat and simmer. chopped green onions and rice. except seasoning meat. until smooth.In a saucepan. Now add chopped green onions and additional season salt if desired. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Garnish with chopped chives or fresh flowers. Chill over night or until very cold. Blend the cream cheese in blender until smooth. 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). pepper and dill weed to taste. 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. onions. Then blend in zucchini mixture. Cook for approximately one more hour. add zucchini. chicken broth. After beans have been cooking for approximately 2 hours. Bring to a rolling boil. or until beans are very soft and a red gravy is produced. add remaining liquid. Add all other ingredients. Add season salt and continue to simmer this combined mixture for another hour. a portion at a time. Add to a large pot and cover beans with water until water is two inches above bean line. Serve hot over warm. white rice. approximately 20 to 30 minutes.
as a result. many more recipes out there for vegetarians. Be creative and use your imagination. since weight lost through these practices is mostly water and lean muscle tissue. it loses fat at a slower rate. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Losing fat safely takes time and patience.500. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. final mixture will be a little lumpy. In other words. Athletes must consume a minimum number of calories from all the major food groups.200 calories. with the calories distributed over all the daily meals including snacks. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. In response. Athletes should avoid diets that fail to meet these criteria. Not only does exercise burn calories. it tries to conserve its fat reserves by slowing down its metabolic rate and. . A combination of exercise and diet is the best way to lose unwanted body fat. Dieting alone can cause the body to believe it is being starved. lightly oiled. This is just a start for you. it helps the body maintain its useful muscle mass. women require at least 1. one should eat less and exercise more. There is no quick and easy way to improve body composition. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. This ensures an adequate consumption of necessary vitamins and minerals. not fat.• 2 tbsp powdered sugar Mix all ingredients together very well. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Prepare a medium-hot skillet. and it may also help keep the body's metabolic rate high during dieting. There are many. 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. This can negatively affect his physical fitness.
which uses lots of oxygen. Because there are 3. and jumping rope. especially in large amounts. To be properly nourished. For an average-sized person. will not make up for poor health and exercise habits. bicycling. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. Exercise alone is not the best way to lose body fat. good health.Fat can only be burned during exercise if oxygen is used. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. and mental alertness. he needs to run or walk 35 miles if pure fat were being burned. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. rowing. exercise to music. walking. Aerobic exercises include jogging. swimming. As a result. In reality. This section gives basic nutritional guidance for enhancing physical performance. most people would need to run or walk over 50 miles to burn one pound of fat. running or walking one mile burns about 100 calories. athletes should regularly eat a wide variety of foods fro-m the major food groups. fat. if any. is the best type of activity for burning fat. cross-country skiing. swimming. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. A good diet alone. Aerobic exercise is best for burning fat. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. In addition. crosscountry skiing. Anaerobic activities. walking.500 calories in one pound of fat. and rowing. proper nutrition plays a major role in attaining and maintaining total fitness. however. Aerobic exercise. Instead. fat is seldom the only source of energy used during aerobic exercise. bicycling. examples include jogging.selecting a variety of foods from within . Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. burn little. stair climbing. such as sprinting or lifting heavy weights. Good nutrition is not complicated for those who understand these dietary guidelines. a mixture of both fats and carbohydrates is used. Diet In addition to exercise.
A high intake of fats. By comparing caloric intake with caloric expenditure. Even snacking between meals can contribute to good nutrition if the right foods are eaten.85) or about 710 calories in one hour. a 150-pound person would burn 5. especially saturated fats and cholesterol. To estimate the number of calories you use in normal daily activity. 14 if somewhat active. a slow. a person running at 6 miles per hour (MPH) will burn 0./lb.079 cal. they should eat three meals a day. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. balanced. when the number of calories used equals the number of calories consumed.85 calories/minute (150 lbs. 150-pound male will burn 11. and a typical. or negative) can be determined.each group. has been associated with high levels of blood cholesterol. x 0. a person will burn 0./lb. = 5. results from the clogging of blood vessels in the heart. CAD. The result is a rough estimate of the number of calories you need to maintain your present body weight. that is. Good dietary habits help reduce the likelihood of developing CAD. multiply your body weight by 13 if you are sedentary.034 calories/minute/lb. and 15 if moderately active. Thus. The blood cholesterol level in most Americans is too high.034 calories per pound per minute. progressive disease. A well balanced diet provides all the nutrients needed to keep one healthy. .1 calories/ minute) or about 305 calories/hour. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet./min.079 cal. the state of energy balance (positive. as shown in Figure 6-3. and durations. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. intensities. For example. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. while participating in archery.1 calories per minute (150 lbs. x 0. Weight is maintained as long as the body is in energy balance. as shown in Figure 6-4. You will need still more calories if you are more than moderately active. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. Keeping a daily record of all foods eaten and physical activity done is also helpful./min. = 11. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. Avoiding an excessive intake of fats is an important fundamental of nutrition. Similarly. Another dietary guideline is to consume enough calories to meet one's energy needs.
We should increase our intake of polyunsaturated fat. Foods rich in complex carbohydrates (for example. high-intensity activities. the chief fuel burned is carbohydrates. rice. Repetitive. vigorous activity can use up most of the carbohydrate stores in the exercised muscles.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Sweat consists primarily of water with small quantities of minerals like sodium. age. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. sex. Finally. The evaporation of sweat helps cool the body during exercise. It is also important to avoid simple sugars. water lost through sweating must be replaced or poor performance. In addition. Concerns for Optimal Physical Performance Carbohydrates. At least 50 percent of the calories in the diet should come from carbohydrates. Athletes . especially when training in the heat. Initially. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Examples include weight training and the APFT sit-up and push-up events. potatoes) are the best sources of energy for active athletes. Very intense activities use more carbohydrates. but to no more than 10 percent of our total calories. such as candy. 'but as the duration increases. As a result. in the form of glycogen (a complex sugar). Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). we should reduce our daily cholesterol intake to 300 milligrams or less. high-intensity activities. Carbohydrates are the primary fuel source for muscles during shortterm. It plays an important role in maintaining normal body temperature. The body uses fat to help provide energy for extended activities such as a one-hour run. Athletes often fail to drink enough water. whole wheat bread. can result. plain water is the best drink to use to replace the fluid lost as sweat. Because foods eaten one to three days before an activity provide part of the fuel for that activity. are the primary fuel source for muscles during short-term. and training sport. depending on body size. Individual caloric requirements vary. the contribution from fat gradually increases. it is important to eat foods every day that are rich in complex carbohydrates. The current national average is 38 percent. Cool. pasta. Water is an essential nutrient that is critical to optimal physical performance. because they can lead to low blood sugar levels during exercise. up to 60 minutes before exercising. and possibly injury.
as do regular soda pops and most fruit juices. The recommended dietary allowance of protein for adults is 0. drinks that exceed levels of 10 percent carbohydrate. During periods of intense aerobic training. are helpful under certain circumstances.should drink water before. During intense training. During prolonged periods of exercise (1. during. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Sports drinks. can lead to abdominal cramps. who have a high proportion of lean body mass. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. to the total energy requirement of heavy resistance exercises. Therefore. 1.0 to 1. Many people believe that body builders need large quantities of protein to promote better muscle growth.5 grams per kilogram of body weight per day). these drinks should be used with caution during intense endurance training and other similar activities. if any. On the other hand. nausea. This can improve endurance. Cholesterol is a fatlike waxy substance and is produced by the liver.5+ hours) at intensities over 50 percent of heart rate reserve. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. and diarrhea. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by 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. Protein is believed to contribute little. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. too much cholesterol in the body has damaging effects. it is necessary to first understand what cholesterol is. these beverages can provide a source of carbohydrate for working muscles. . 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.8 grams per kilogram of body weight. Weight lifters. one's need for protein might be somewhat higher (for example. and after exercise to prevent dehydration and help enhance performance. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.
When the cholesterol level is appropriate. cholesterol cannot be dissolved in the blood. produces hormones such as estrogen and testosterone. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. vegetables. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. The two main types of lipoproteins are: High Density Lipoproteins (HDL. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. 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. molecules called lipoproteins carry cholesterol to and from cells. In fact." As with some fats. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. the levels build up and cause damage by clogging your arteries. meat and eggs your cholesterol elevates. and produces bile acids which are proven to aid in the digestion of fat.Cholesterol forms every cell within the body. HDL is either reused or converts to bile acids and disposed. This puts you at serious risk for disease such as heart and stroke. Instead. though. The purpose of this ebook is to inform.) HDL transports cholesterol from cells back to the liver. When cholesterol is at a good level it works to build and repair cells. With too much cholesterol in the body. You want to ensure that your levels of this cholesterol remain . Lipoproteins equip the cholesterol to move around the body. and grains you can maintain optimal health as they do not contain cholesterol. alternative ways to manage your cholesterol without having to rely on medications. When you eat saturated foods such as dairy. This is done simply from reducing cholesterol by 1%. On the other hand when you eat foods such as fruits. it plays a life-giving role in many functions of the body. High cholesterol can be avoided! With a nutritious diet. This is known as "good" cholesterol. In fact. 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. educate and provide healthful options.
) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. and diabetes mellitus. we are setting ourselves up for problems. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. In addition. and aids to remove LDL from your artery walls.even when other cholesterol levels are normal ." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. . Eating fast foods and convenience foods results in eating too many fats and salts. family history of heart disease. smoking. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. which can raise our bad cholesterol levels. since having too low levels of HDL . The results on his cholesterol and body health in just 30 days are truly frightening.may lead to heart problems. Other factors involved in this risk are age." This documentary details the attempts of one man to live on fast foods and little exercise alone. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. some people require a very aggressive approach which includes cholesterol lowing medication. We will address this issue as we progress in "30 days to lowering cholesterol. Understanding the Causes of High Cholesterol Besides diet. To maintain optimum health. HDL consists of more protein than triglycerides or cholesterol. Due to heart risk factors besides diet. Obviously. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. For some. If you want to see a graphic representation of this. when we speak of having "cholesterol levels" we mean more than one number. gender. Low Density Lipoproteins (LDL. consider renting the documentary movie "Supersize Me. gender and the heritage of the individual.high for optimum heart health. other causes of high cholesterol are lifestyle. HDL aids to ensure protection from the risk of heart attack and/or stroke.
If you have a family history of heart disease and high cholesterol levels. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Women generally have a lower level than men from age 50 to 55.especially bad cholesterol . Your Arteries and Cholesterol The job of your arteries is to pump blood. 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. Diet: An important consideration in eating is choosing lower fat. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. High levels of bad cholesterol may even prevent arteries . Age and Gender: Cholesterol levels increase with age. each day will lower cholesterol.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. including walking. Too much cholesterol in the blood . The Dorsal Aorta or the main artery branches out into many smaller arteries. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. the cholesterol level starts to increase. While there is not much that you can do about your age. Exercise does not have to be a large time or money commitment.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Just 20 minutes of aerobic exercise. Once a woman starts menopause. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. work harder and start earlier in adopting a healthy lifestyle and eating plan. Buy cooking oils that are unsaturated. It is never too late to start on this path. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.
Arteries are constructed of a tough exterior and a soft.from functioning at all. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. High cholesterol levels fill arteries with thick substances that prevent your body from working well. The heart relaxes and produces enough force to push the blood through. Each are made up of epithelial cells. This means that if you want to prevent heart disease. and strokes. The middle layer is elastic and very strong.can increase your chances of heart disease or stroke. and the main reason behind the blocking of arteries is high levels of bad cholesterol. If this happens often enough you can suffer a heart attack or a stroke. the arteries expand and are filled with blood. Your heart becomes starved of required blood. since cholesterol can actually lead to blockages in your arteries. it is critical then that we keep arteries free of bad cholesterol for optimal health. Even having "borderline" cholesterol levels . heart attacks. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. 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 . you need to keep your cholesterol levels in a healthy range. Consider: Heart disease is one of the leading killers in North America. 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" . eating a better diet and getting exercise can help keep you healthy. For this reason. No matter what your current health. smooth interior. As the heart beats. The inner layer is smooth and allows the blood to flow easily. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. It helps pump the body's blood. this system works effectively and the blood can carry oxygen and other essentials throughout the body. In a healthy person.
You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. If you need assistance seek out a nutritionist or dietician. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. this sort of diet will also make you feel generally healthier and more energetic as well. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Receive 25_35% or less of your day's total calories from fat. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Being overweight can contribute to cholesterol and to heart ailments. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. If you have too high cholesterol. In fact. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. In fact. try to lower your saturated fat intake as far as possible. or follow the limits for dietary cholesterol that your doctor sets for you. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Again. As an added benefit. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Limit your sodium intake to 2400 milligrams a day. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality.Eating is one of the things that can affect your cholesterol level a great deal. you can take steps to regain your health by following a low cholesterol and low fat diet. especially if you have very high cholesterol. if you have elevated levels of high cholesterol. Consume less than 200 milligrams of dietary cholesterol each day. Sea salt is a better option. . The effects over all will be immediate. but reducing your intake of all salts is the better choice.
Limit and eat only in moderation if at all: Highly processed foods. . • Enjoy foods high in soluble fiber. You can keep the skin on to seal in the juices so long as you remove the skin before eating. 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. salad dressing and sauces. poultry. fish. hot dogs. and especially processed meats such as deli meats. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. 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. dry beans. These foods include: Oats. bologna. High cholesterol foods include: Organ meats (this includes liver.Refuse foods made with harmful trans fats such as margarine. sausages. which can wreak havoc on your heart health. salami and fatty red meats All foods that are fried. rye. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. eggs and nuts each week. including select cuts of meat.
you can avoid this in the future simply by eating more fresh fruits and vegetables.and have lower cholesterol levels as a whole. Select fish such as cod that has less saturated fat than even chicken or other meats. fish. To put it simply. those nations that eat more fruits. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . While you do not want to overeat. If you have always felt deprived while following low-fat diets in the past. 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. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Increasing your intake of fresh (not canned. With vegetables and fruits. vegetables. 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. In fact. white meat. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. not poached. and grains are healthier . One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. you do not have to worry as much about eating too many fruits and vegetables. When most of us think of "veggies" we think only of a few.When selecting meat. choose leaner cuts. You can only eat small portions of animal products before you have to worry about cholesterol content. but some fruits and vegetables have been linked to lowering cholesterol in patients. As an added bonus. Even the leanest cuts of meat.not to mention the higher rates of obesity . The white "marble" is fat that can increase your cholesterol. there is no such worry. Consider all the vegetables you may not have tried yet (please note that this list is not . Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. 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. chicken.that North Americans face.
mung beans. These may include snow peas. many which you likely have not tried before. lima beans to azuki beans. borlotti beans. broad 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. kidney beans. green beans. sugar snap peas. red beans. runner beans. green peas. not just the seeds. soy beans. and many others) Bean sprouts Lentils Peas (again. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. from black beans. navy beans.complete .there are too many vegetables to list here . chickpeas. there are many delicious brands of peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan .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.
Honey Crisp. Gala. Mutsu. you will be stunned by the range of lettuces out there. Empress. Empire. Braeburn. orange. Centennial Crab. Mcintosh. Cortland. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. red potatoes. Chieftain.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Kandil Sinap. Blushing Golden. not just their size. from butternut to acorn to pumpkins and gourds. Jonagold. Mantet. Liberty. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. Fuji. and others. There are many types of mushrooms. 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. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. . it is a fungus. Try the following varieties: Akane. Arlet. from the common to the exotic. some quite rare. yellow and red peppers.
and others) Persimmons Pineapples Plums (including Mt. Canteloupe. cloudberries. elderberries. Cassava. Dietz. Bartlett. bearberries. crowberries. Yataka. Lapins. Chinooks. Honeydew. Baby Bananas. wineberries. Unize Plum. barberries.Northern Spy. Empress Prune_Plum. Royal Plum. Red Haven. sea grapes. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Hedelfingers. nannyberries. Red Secor. Yellow Transparent. Wilson Juicy. and others) Berries (besides the usual strawberries and raspberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Beirschmidt. Red Astrachan. Baking Bananas. Starking Delicious Plum. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Opal. Monmorency cherries. Starr. boysenberries. huckleberries. Canary. there are dewberries. cranberries. bilberries. blueberries. Red bananas. gooseberries. among others) Pears (including Asian pears. loganberries. Stanley Prune_Plum. Apple Bananas. many kinds. lingonberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. and sweet cherries such as Black Russians. and others) Cherries (from sour cherries. Russet. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Reliance. Virginia Gold. Patricia. currants. and Sensation Dwarf Peach. Watermelon.
Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. use this list of fruits and vegetables.treat it like a checklist of the food adventures you could have with food. The fact is. Read about new varieties of fruits and vegetables and try them as well.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. every week. . When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. most of us have tried only a small fraction of the fruits and vegetables that are out there. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. find a variety of fresh fruits and vegetables you have not tried and try them. Look back over the list of fruits and vegetables . Convenience foods. Realize that these lists of fruits and vegetables is far from complete . This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. Over the next 30 days. and sugar. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. are notorious for offering poor nutrition and plenty of fat. The secret to low-fat eating is to make eating the right foods as attractive as possible. and prepackaged meals.it is only a way to get you started in discovering new fruits and vegetables. salt. Make it a mission to buy some fresh fruits and vegetables you have not tried. Print the list and circle all the fruits and vegetables you have not tried. Your taste buds and your cholesterol level will thank you for it. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. convenience. of course. If you want to lower your cholesterol over the next 30 days. In fact. When you have many types of healthy and delicious foods to choose from. you will naturally choose foods that are good for you and for your heart. Cooking and Cholesterol If you want to lower your cholesterol. you will want to cook your own meals more often. avoid all fast-food.
These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Cooking to lower your cholesterol is not very hard. Use good olive oil instead of butter. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. There are many recipe books at your local library . You can also create a very low fat salad dressing by combining half an avocado with some herbs . Japanese. Vegan. cucumbers.no matter how harried your schedule: If you are very busy and tired at the end of a long day. herbs) and garnish with a few nuts.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Wrap some veggies in a tortilla. Simply chop up some favorite salad greens (mescalin mix. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes.the very freshest you can. Buy some fresh herbs. carrots. If you have recipes you cannot part with. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely.This isn't hard to do. There are a few basic foods that almost anyone can make that can keep your health in good shape: Salads: Even if you are not an excellent cook. use only a pinch of the best sea salt you are able to buy. cut more veggies into a salad. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Use these to add flavor to your cooking rather than relying on salt. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . even if you are lost in the kitchen. switch ingredients to healthier alternatives. and Indian recipes. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Raw food. Not only is this healthier for you. Choose fresh ingredients . 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. tomatoes. zucchini. Don't overlook cookbooks that feature Chinese. and drizzle the salad with olive oil and lemon juice. If you must use salt. you can easily create a salad that is enticing.
Instead. Shred your favorite vegetables or cut them into very small pieces. Avoid croutons. You can make similar meals with rice or even low-fat tofu. but some combination of this recipe can give you a tasty meal with less fat. Sandwiches: Sandwiches are quite easy to make. and lemons can make a beautiful and attractive salad that is very low fat. use lean and skinless chicken or other poultry. If you do want to add meat to your salad. opt for skinless poultry. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Add the pasta and toss until the vegetables are the desired consistency. All can be made into delicious and heart-friendly meals in minutes. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. eggs. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer.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. Many prepared pasta dishes use plenty of salt or cream-based sauces. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. 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. whole milk products such as chesses. . Pastas: There are a number of pastas available. Combine until blended. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. If you are craving desserts. If you are using apples or other fruits that tend to "brown" in your salad. berries. Fruit Salads: Chopping up some of your favorite fruits. bacon bits.and lemon juice. Add your favorite fresh herbs (basil is a good choice) and combine. Avoid highly processed deli and sandwich meats. and other high-fat foods in your salads. This makes an excellent and very healthy snack. It can also be a great quick breakfast on days when you are in a rush. Instead of fats or mayonnaise on your sandwiches . Experiment with different fruit combinations to find different tastes. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. This can be a very tasty combination and is still quite healthy for you. Simply cook the pasta in a pot. from fresh pasta or dried pasta to vegetable pastas and rice pastas.
skim. so overindulging in these will certainly not allow you to keep your heart healthy. However. Also. occasionally eating low-fat desserts and snacks such as angel food cake. Enjoy white meats. Lean meat dishes: When you have chosen your lean cuts of meat. 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. For example. low-fat yogurt. and salt that you can. Jello. At many fish shops. calories. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . 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. Consume fat free. try to stave off the craving with fresh fruit. and hydrogenated fats). wafers. Choose only lean meats. fruit sherbert. animal or graham crackers. puddings made with low-fat milk that make lower-fat alternatives. sodium. 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.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. and cholesterol . you can get planks of cedar that are perfect for baking or grilling fish . cover with lemon juice and possibly herbs and grill or bake until done. and poultry rather than red meats. and sugars. 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. you can make these foods even healthier by reducing the amount of fat you use in preparing them. though.simply place the fish on the cedar. take care to read the labels on these snacks and choose the brands with the least sugar. calories. If you absolutely crave a dessert or snack.many are very high in sodium. plenty of calories and some fats. these products still do often contain sodium. fish. fig and fruit bars. If this does not work. polyunsaturated.
spiced. less than healthy foods have needed advertising. you may nit get the same strong images in your head. Think of the last ten food advertisements you have seen. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol.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 . adopting a very low-fat diet and healthier lifestyle is often challenging. However. we don't always do what is right. though. When you picture a hamburger. especially if we have followed less than ideal eating and life patterns for some time. try frozen foods that have no sauces or other ingredients added. Traditionally.Choose fresh rather than processed. Today.healthy processed foods.a large. they were for less-than. When you think of a salad. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. It sounds crazy. simply because salads and vegetables are advertised a lot less. 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. 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. 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 .and likely this has been the doing of advertisers. 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. Although we may know which foods we should be turning to and which lifestyle changes we need to make. If you cannot find fresh produce out of season. pickled or tinned foods. there is a huge market for convenience and "junk" . juicy burger with all the toppings. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Odds are. because they were not needed. Face it. you likely picture the hamburger you see in advertisements . prepared. You learned to like some foods as a child.
they are placed at eye level. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television.even those that are fatty and terrible for your cholesterol . much as restaurants do. Take a look at those high-fat and cholesterol-high foods.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. 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. Figure out where you see advertisements for foods and then avoid those ads. Most people see the majority of food advertisements on television. Advertisers do an incredible job at making foods attractive. Also avoid radio ads and restaurant advertisements in magazines and newspapers. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . When you visit your local grocery store.foods. compare the amount of shelf space given to convenience foods. 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. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. avoid the television for a while and watch your cravings for fatty foods decrease. junk foods. and sodas to the amount of space given to the produce section. . sugary foods. so that customers are more likely to walk away feeling happy and satisfied with their meal. After all. In fact. though. 2) Make good-for-you foods appealing. Often. Is it any wonder that restaurant meals . they come in brightly designed packages that grab the eye. Odds are. Add some music or candles to your dinner. There is no reason why your heart health should suffer because some advertiser is good at their job. Advertisers are trying to make their products appealing. and lower your cholesterol over the next 30 days as well. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. If this describes you. 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. This is no mistake. In too many grocery stores. but many times these foods are less than great for your cholesterol level.they add ambience to make the meals more attractive and appealing. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see.
By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. congealed.when buying food that is good for you.such as "delicious" and "juicy" described about fatty foods. you will find it much easier to stick to a low-fat diet . Whenever you find yourself craving foods that are high in fat or sodium. and disgusting. watch out for negative words. As soon as you are aware that you are craving the foods. For example. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted.as mushy. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. 3) Describe foods in a way that makes them appealing to you. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. and other foods you are trying to avoid during the next 30 days. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Ask your friends and family for their dining-out horror stories. fast foods. . cold. Advertisers work very hard to make sure that you remember jingles and descriptions of 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. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. greasy. If you find that you crave convenience foods. use a little negative advertising. This will make bad-for-your heart foods seem far less attractive.without feeling cheated or deprived." This is not likely to make you crave these foods especially since you are always hearing great adjectives . You can use the same technique to make good-for-you low-fat foods seem appealing. try to find ways to make these foods less appealing. imagine them in the worst possible light . recall the times you have had terrible fast food or convenience food meals.For the next 30 days. 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. Advertising works by staying with you. Try to do the same thing as advertisers . 4) Use a little negative advertising.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.
you are more likely to turn to them when you are feeling hungry. 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. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. If you keep cookies. If you make healthy foods more attractive and visible. If you have a deep-fryer. and other temptations around. give it away. or menus from take-out places and restaurants. but prevent fruit flies. Hang up some nice curtains or at least get rid of the clutter. you are more likely to cook at home rather than being tempted to eat out. That way you are far more likely to reach for low-fat. you can easily reduce how much fats and sodium goes into each meal. You do not have to invest a lot of money for this. If these things are not in your home. Also get rid of any fliers. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. 3) Eat in. you should eat in and eat foods you have prepared yourself almost all the time. For the next 30 days. no-stick cooking ware. 2) Give them away to a friend or food bank. advertisements.and are less likely to cheat on your new eating plan.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. you are more likely to reach for them when you are hungry.and for life! . . When you make your meals yourself. you are far less likely to be tempted by them. While you are cleaning out your kitchen. 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. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. healthy foods over the next 30 days . fried foods. 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. Invest in parchment paper. as you work to lower your cholesterol. 2) Make your kitchen a heart-healthy place. 4) Get lots of appealing heart-healthy foods into your kitchen. wok. go through your home and get rid of the foods that you should be eliminating or cutting back on. If your kitchen is an enticing place to cook. a rice steamer. if you can. Replace your foods with lowerfat or healthier alternatives.
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. or spouse. then find some way to make cooking time more fun . If you can't find someone to help you. 7) Get help in the kitchen. You will learn many recipes and cooking tips for heart-healthy eating. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. make it a habit to meet friends at places that don't have food as a major entertainment. 8) Socialize without food. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it.5) Consider taking a heart-healthy cooking class. For many of us. but we often leave eating to chance. cooking with someone else tends to be more fun. This can make heart-healthy eating more difficult. or in your home rather than in restaurants or cafes that feature rich foods. 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. 9) Get motivated. and pubs or we have movie nights that include take-out pizza. on hiking trails. coffee shops. 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. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. child. After a long day at work. and have the opportunity to spend time with others who are concerned about heart health. The hard part is staying motivated to keep the diet plan up for weeks. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. This is especially a problem since we so often equate social times with eating . it can be too daunting to come up with a menu and then cook a meal from scratch. fear is a great motivator. .listen to music or watch a movie on a portable DVD player as you cook. once you learn to cook healthy and delicious meals. Many of us take in excess calories and fats when we eat out with others. Plus. Whether you get help from a roommate. If you have very high cholesterol. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. Over the next 30 days. Most of us plan our days and our finances.we meet friends at restaurants. so that there is no excuse to turn to convenience food. Meet friends at the gym. Or. Find ways to get yourself motivated to eat well for life.
types of fat. and you will reach for these foods rather than turning to high-fat. vegetables. When you prepare a meal. and other healthy meals easier. fruits. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. high-sodium "fast foods. list the times you are more likely to want to eat. milk products) should be smaller still . If your walk home from work takes you past a favorite restaurant you find hard to resist. salads. Post your list in your planner or other visible place so that you will see it. Sometimes.no larger than a pack of cards. 12) Figure out your eating dangers and find ways to overcome them. this is very simple. 13) Make cholesterol-friendly eating easier. On a paper. Whether it is general stress. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Keep low-fat yogurt and other low fat foods around for fast snacking.10) Make heart-healthy food more convenient. 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. Most of us have specific emotions and events that may make us turn to comfort food. or meetings with your boss. and cholesterol in each of your foods is causing you stress. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. list ways you can avoid the situation or at least make better choices when you are faced with it. If counting fat grams. Luckily. The portion size of grain should be smaller and the portion size of animal proteins (meats." 11) Make heart-healthy food more interesting. sadness boredom. If Tuesday work meetings leave you reaching for cookies in your office desk. 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. Sound too simple? Not at all. and beside each item. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. simply make sure that most of your plate is taken up by fresh fruits and vegetables. Make sure that you eat different fruits and vegetables . then you may need to find a different route home. and other low-fat foods are among the most convenient foods out there. fiber. If you can make low-fat alternatives easier to reach for than fast food. sodium.
If you are on a very strict low-cholesterol diet. herbs. egg yolks. but it will go a long way towards ensuring that you don't give into the cravings.do your cooking with the olive oil. Eliminate foods such as organ meats. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. you must weight the purported benefits against the potential risks . Use olive oil as your main source of fat and refuse other dressings or sauces . heart-healthy foods is more appealing and automatic than reaching for high-fat foods. this simple formula will be a snap to follow and will actually lower your cholesterol. constituents. If you are considering supplements. minerals. There is no one magic pill or powder that you can take that will make you stronger. inexpensive. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. and extracts of these substances. botanicals. lower your cholesterol by making sure that reaching for lowfat. This will not make your cravings for less-than-healthy meals go away. 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. Over the next 30 days. or easily digested by all. metabolites. skinnier. full-fat dairy products. There are thousands of supplements on the market. all of which are easily accessible to athletes. amino acids. Nor are supplements a substitute for regular exercise. Variety is still important because bars and powders are not always low fat. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Eating a variety of foods on a regular basis is the most important step toward this goal. this may not be enough. Supplements include vitamins. Supplement product labels must include the words "dietary supplement". Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. or give you more energy. as well as concentrates. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. but for most people interested in lowering their cholesterol. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein.each day so that you get a variety. and convenience or restaurant meals entirely.
But. you are probably still missing out. Giving your body the nutrients that it needs to make it through the day is essential to your well being. Therefore. even if you think that you can do this through the foods that you eat. make sure that you have a reliable source. But. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs.(and cost) before deciding to use any product. Another source for information is the web. start by finding a health food store or a vitamin supplier. the claims probably are too good to be true. 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. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. It's like always giving your car premium gas and oil to do its job even better! . In addition to this. look for supplements that can offer weight loss benefits. First. These individuals can also help provide you with the information you need regarding improving your conditions. 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. Again. quality is essential to success here. it sometimes needs additional supplementation to take it to the best level it can be at. what do you take? First off. Quality is very important if you want to see benefits from supplementation. find a good quality multi vitamin and take that as directed. 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. While a diet that's full of nutrient rich food should not be replaced. For example. If a product makes claims that sound too good to be true. if you have a need to lose weight. Information is key. find out what type of supplements you can take for your individual needs and problems. Don't assume that any information that you find is reliable. There are two routes to take. problems with gaining weight or other conditions. If you have heart problems. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. you can probably find a supplement or several that can address those problems for you. First off.
This process takes place in the kidneys. and methionine. When a muscle is required to contract. liver. There are several methods by which the body rebuilds ATP. Creatine works by increasing the water volume within your muscle cells. Creatine is a natural constituent of meat. There are many different varieties of whey protein. is the "power" that drives muscular energetics. while the remaining 60% is stored in form of creatine phosphate (CP). Creatine is the most popular and commonly used sports supplement available today. and pancreas. the body must use other methods to replenish ATP. without oxygen. and replaces that amount through dietary intake and fabrication within the body. For the majority of the population. Some of which perhaps are not particularly useful. . Creatine is manufactured naturally in the body from the amino acids glycine. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. The typical male adult processes 2 grams of creatine per day. When ATP is depleted within the cell. Creatine is also a very good supplement for gaining muscle mass. but you will be able to find a high quality supply at your local health food store or if you look on eBay. There are several though that are very useful. arginine. or adenosine triphosphate. including both elite athletes and untrained individuals. The fastest method. I can gain 5 kg of muscle in just two weeks using creatine. yielding ADP (adenosine-diphosphate). This phosphate portion bonds to the ADP. Once CP stores within the cell are depleted. Creatine phosphate is "split" to yield the phosphate portion of the molecule. Another important supplement is whey protein. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. is through CP. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. The energy released by breaking this bond powers the contraction of the muscle.There are thousands of different supplements on on the market. ATP. mainly found in red meat. Creatine is used for the resynthesis of ATP. the cell can no longer contract. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. the bonds in the ATP molecule are split. Approximately 40% of the body's creatine stores are free creatine (Cr). turning it back to ATP. I have been using multivitamin supplements and vitamin B supplements for 20 years.
your weight is multiplied by . It can also delay fatigue during repeated workouts. the formula would look like this: 1 lb divided by 2. Creatine is safe for most everyone to take with the exception of people with renal issues. In other words. it's recommended that you stick to 5 grams per day. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. You can also calculate creatine dosage according to body weight and mass. Creatine is also thought to increase the body's aerobic abilities. The periods are brief because the ability of a cell to store CP is limited. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. 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.2 kg multiplied by . Experts say in the "loading phase". therefore the body will quickly move to other methods of replenishing ATP. Essentially.03. this could get confusing! Not really. So if you weight 200 pounds. Follow along closely. 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. However. allowing further capacity to regenerate ATP. you must use your creatine regularly instead of sporadically for it to be effective. There are two way to decide what dosage of creatine you should take.3 grams of creatine per kilogram of body weight. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. so you would require 2.Supplementation with creatine increases Cr and CP within the muscle.7 grams in the maintenance phase. you should be consuming . though. In the "loading phase" which is where you begin adding creatine to your diet. the dosage is 20 grams a day for five to seven days.3 = 27 grams of creatine per day After the loading phase. Many people like to take their creatine in a shake as it most often comes in the form of powder. After that. 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. Glutamine .
our body can produce more than enough. and speed up growth hormone production. If you want to build a ripped body. but if you really want to grow your body mass. You have to have a positive nitrogen balance in order to gain muscle mass. Much of your protein will come from your diet. Over 60% of our amino acids come in the form of glutamine.Another popular supplement among body builders is glutamine. glutamine reserves are depleted and must be replenished through supplementation. This two to three gram dosage used post workout builds protein. you'll need both creatine and glutamine alike. brain. Protein is what makes up and maintains most of the stuff in our bodies. liver. This includes stress that the body is under during periods of exercise. repairs and builds muscle and can induce levels of growth hormone found in the body. increasing protein through weight gainers or protein powders is necessary. Of course. The typical American diet provides 3. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Two to three grams has been found to help symptoms of queasiness. promote healing. However. . so you'll want to take it with milk or in a shake. Sixty percent of glutamine is found in the skeletal muscles. during times of stress. prevent sore muscles. Under normal conditions. The remainder is in the lung. it usually comes in powder form. Glutamine is a nonessential amino acid that is produced naturally by the body. Protein has been shown to have the best effects on the body when combined with carbohydrates. Many people are choosing to supplement daily due to the long growing list of benefits. it can result in muscle loss. and stomach tissues. Research shows levels of supplementation from 2 to 40 grams daily. It is the single most important nutrient in a body building regimen. Protein The importance of protein to a body builder is a no-brainer.5 to 7 grams of glutamine daily which is found in animal and plant proteins. If you have too little glutamine in your system. Again. Glutamine is also thought to prevent sickness. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be.
and olive oil. As we said before. causes vasodilation (an expansion of the internal diameter of blood vessels). Nitric Oxide is present for a brief moment. especially on a diet. Combine the powder with some eggs. the best time to take your protein supplement is post-workout. and increases strength along with stamina. so you can take it in a shake just like with other powdered supplements. Many body builders take nitric oxide for a variety of reasons. ice cream. Its unfortunate high cost however makes me advise you to use it sparingly. which is the muscle pump we are familiar with. Unfortunately this pump is only temporary.The best type of protein supplement on the market is whey protein because it is the highest yield. You can also add in some fruit for flavor. when a muscle contracts and blood vessels dilate. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. The release of nitric oxide creates surges of blood flow. low-fat milk. It also signals muscle growth. and should be taken in the manufacturer's recommended dosage. speeds recovery. which in turn leads to increased blood flow. If not. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. oxygen transport. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. and will dissipate shortly after you complete your workout. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. Nitric oxide also comes in powder form as well. it's good to combine your protein with some form of carbohydrate for maximum results. It also supplies the most amino acids that bodybuilders use. Nitric Oxide. Nitric oxide promotes extended ability to life weights. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Whey protein is the only choice when on a diet however. a key molecule manufactured by the body. As with creatine. sparing hard-earned muscle protein and glutamine stores within the body. It often comes in pill form. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. . When on low-carb diets whey can function as an alternate source of energy. So whey is the best protein. Whey is the best investment because of its capacity as a postworkout recovery supplement.
However. 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. they are illegal. Both of these substances are highly controversial. which is known as stacking . a decrease in libido. you can take. especially if you use them together synergistically. All steroids eventually change to estrogen which causes feminization in men. and other serious diseases. That causes an enlargement of the breasts along with an increase in fatty deposits.There are many other supplements. They can cause serious liver damage and even lead to liver failure. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. Steroids increase testosterone production which can lead to overly aggressive behavior. and in many places. so it's good for your brain. They help the body fight the ill effects of these diseases and promote healing. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. but they are used by body builders all over the world. Ginko is great for circulation. But those are the only ones I prefer to take apart from ginko biloba. general energy and well-being. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. Using the supplements mentioned you'll see some results quickly. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. They are used in treating a variety of health problems including AIDS. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. steroids have some serious health implications when taken for reasons other than therapeutic. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. . cancer. They also enhance performance making a person stronger and extending their stamina. complexion. Steroids do have some advantages. and low sperm count.
Body building has long been thought of as a man's sport. though. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. They can make you bigger quicker. a massage or soak in a hot pool will reduce the feelings of fatigue. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. A Healthy Emotional Life As you can assume. MENTAL TRAINING Mind Fitness. it still takes time. perhaps it's better to cut down on the workouts and allow for your body to recuperate. They are naturally produced by the body. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. At these times a good sauna.Growth hormones stimulate the elements in the body that make muscles grow. Even using various methods to help your body recover. 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. You can get huge. as well. but more and more women are getting interested in it as well. but many body builders take them to basically tell their muscles to get bigger. Following is a list of recuperation techniques and a description of them. your mind is a powerful tool and it helps you through each step of your day. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. . So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. They can be dangerous. You will still need to take time to rest though.
Yet. Although you may be wondering just how you can control your minds fitness. it's anything but easy to make it through the day without dealing with some type of stress or pressure. performing mental tasks and you need to be able to conquer problems effectively. including the simple fact that you may have to battle illnesses more often and with greater intensity. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. For this particular battle. believe it or not. there are many ways that your mind's fitness may not be the right level that it should be. Emotional health is an important battle that everyone must strive to improve. 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. First. such as a death or deception. you need to exercise your mind. There are many various ways that you can improve your emotional state by learning how . the importance of having a healthy brain is very evident. should something emotionally troubling happen to you. For example. A Healthy Brain With the onset of Alzheimer's happening to more and more people. there is evidence that says that you can actually push off the onset by some time if you do the right things. While life affects each one of us. When you are emotionally or mentally unfit. In fact. challenged and attentive is essential to your well being and this fight. There are many different ways that this can happen. What's Healthy? For your mind to be in a healthy state. you need to be able to effectively deal with it and then to move on. your body's health is directly related. The mind's health is quite an important aspect and. In addition. 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. plays a significant role in the quality of life and the longevity that you have in your life. Keeping your mind active. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. several key things must play a role. you need to be fully capable of thinking clearly. for many people living in today's hectic lifestyle.
you can consider them.to react to critical situations. While there isn't always a need to be religious or spiritual. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. This is a personal decision. and you. For those that do believe in a Higher Power. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. While you can't take away everything in your life that causes stress. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Sometimes it may be important to remove the stressors from your life. Those that are spiritually fit. Where Are You Now? When it comes to determining how mentally fit you are. you do all that you need to do and there's nothing limiting you. too. Not only does it pull you down through causing large amounts of emotional trauma. of course. the right social activity is one way to improve your emotional health. Spiritual well being is a critical factor in maintaining your health. most people go through stages of depression. too. It can lead to various health issues physically. mentally unstable and unfit. But. but it also causes all types of physical problems for those struggling with it. . Indeed. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. After all. you may think that you have nothing to worry about. but that's not a common occurrence. 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. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. it can often play a role in the way that you see your life as well as in your emotional state of mind. It can help you to tackle even challenging tasks with more ease and with success. learning to effectively manage stress is important. Believe it or not. mental turmoil and even times when they are so stressed that they can not function properly. During these times.
consider this scenario that happens over the span of time. too. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. It's easy to go to the food to get the satisfaction that you need. 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. ask yourself these questions. Do you hate the life that you are leading. 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. If you have trouble sleep. Do you struggle to make the goals that you set for yourself? 4. stress and angry often? What does it feel like and how intense does it get? 5. 1. Yet this is a dangerous situation. Emotional eating is eating when things go bad. To determine where you stand in mind fitness. it hurts to hear but just like your body goes through illness. your mind can be struggling at the same time. now. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have.Yes. For example. although you may not realize it. 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. While you may not want to do this. 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. this is one of the prime reasons that they are overweight or unhealthy in their diets. Do you feel anxiety. While food never used to be so readily available. . or are eating whenever you feel like it. Improving the fitness of your mind not only improves your daily life but increases your longevity. Be honest. then you should be considering the vast number of mind fitness needs you may have. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. 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 have physical pain that is not the result of an injury? This could be stress related! 2. For many millions of people. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. For the most part.
You decide you need a big. Soon. You can't make the right decisions. which includes emotional eating. You should be able to feel confident in the decisions that you make and in the way that your life is moving. you hate your job so much that the only thing that makes it feel better is eating something bad for you. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating.You begin by getting stressed at work. though. 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.. In fact. you are not fitting well into your clothing. 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. Just look at you. you didn't do the job right. As your self esteem drops. You become upset at yourself.these are all things that people end up saying to themselves when they are emotionally depleted. you almost purposely make the situation worse by eating bad. you find yourself in even more problems. fatty lunch. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. 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 are a failure. and you'll see differences in the way that you feel and the way that you see the world. You then find yourself dealing with pressure from the boss... In just a bit we'll talk about some of the ways that you can have good mind fitness. A health self esteem is one that's confident but not overly macho. Incorporate as many of these things into your life as you can. yet if left intact. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Soon. . your self esteem drops. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. is to recognize that there is a connection between the way that you feel and the way that you eat. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. You aren't any good. Emotional eating is one of the hardest cycles to break. The first step in fighting the way that food makes you feel. Now.
In addition. This allows your mind to repair damage and it allows you to improve your network of friends. ask what you could have improved on for next time. Let's face. whatever way is fun to you. working through them and then letting them go. "Hey. Don't assume that they will always be there when you need them. that relationship alone will be one that you have to work on.Accept those. Then. That means taking on the challenges that come up between people. Build A Social Network A social network is a very important to your well being. Just putting on a beautiful outfit can make you feel good about yourself. you need to be able to say. even when you don't pay attention to them otherwise. learn how to accept compliments and to take criticism. 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. Those that dress well. Those that have people around them to support them do well in many more aspects of their lives. Relationships take time and work. If you are married. how can you build a social network of people that you can rely on? Make time for those that you already have. Although challenging. 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. its fun to have people around too! But. In part of that comes the fact that if you want to have family and friends you . Learn to take criticism positively. Commit to going out and having fun. at least one time per week. Getting away or even just finding time to play a board game is essential. You should always strive for a lifestyle that's positive with those in your family and your friends. 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. Getting down on yourself because someone doesn't like the job you did isn't okay. both physically and mentally. If your boss says that the job wasn't good enough. Don't take friends for granted because they won't be there when you need them the most. take care of the way that they look and those that do things for themselves are the most confident people out there.
there are many things that you can do. find an outlet. it is important for you to find solutions to those problems. physical risks and puts your entire well being at risk for emotional breakdown. or some other thing that really brings you happiness is necessary to have. If the situations that you are in provide you with high levels of stress. You need to find something that you love to do. allowing you to fend off Alzheimer's and other conditions like it. 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. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. It hinders you throughout your life by causing unhealthy living situations. a physical activity. 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. To help remedy stress. For starters. always keep yourself learning. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being.need to be a friend. Learning new things keeps the mind active and that means health. Your Overall Mental Fitness Plan So. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. You'll feel good about life and your social network. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. now you have it! You know what to do to make your lifestyle improved through these changes. by relieving stress. use your brain power! You don't have to do any type of exercise with your brain physically of course. Stress affects your ability to function properly. 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. Managing Stress Its not easy job. but you have to do it! Stress is one of the largest problems in health today. . but mentally you do! For starters. Asking questions. too. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness.
but feeling good about yourself is a must for overall health. smoking. Improve your brain's fitness by challenging it through new adventures. Smoking. 5. You probably already know the risks of what these things can do to your life. but you may not realize the extent at which it takes to improve them. and physical fitness increases. Improve your social network to reduce stress and to improve your quality of life. Improve them. continuous learning and through challenges of all types. Too Your lifestyle is the way that you live your life. Unlike the other chapters. 4. this one will be structured a bit different. There are no ifs about it. Make changes like these today and see results today.1. Improve your stress levels and see physical. learn something new. mental and emotional benefits right away. Working on this is hard. It will cause cancer eventually in your lungs. For example. If you can't think of anything. You Are What You Do. is a problem for your health and your ability to make it through the life you have. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Keep your self esteem positive. drinking and drugs. It also helps to make it through difficult times when you have someone by your side. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. . 2. 3. Lifestyle Fitness. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Each decision you make throughout the course of the day plays a role in your fitness. they are not everything. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. Do things that are enjoyable to you. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Drinking And Drugs Each of those three things. smoking will eat away at your lungs and will cause cancer.
even if it is one of the hardest things you will have to do. talk to your doctor about it. Drinking and drugs are just as bad. It's a time to restart. 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. others can't. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. You will find that your health increases. This can only happen if you stop soon enough. It's the way that your mind works through problems.But. It's the time that your body heals from the exertions of the day.Rest is one of the most overlooked parts of an exercise regimen. There may be an underlying medical condition that could be causing it. your body can repair the damage that you have done to your lungs. you need to remove these problems from it. you destroy your body slowly and methodically. your energy increases. but the . For one. find a method to stop smoking and do it. Some damage can be fixed through healing over time. Why is sleep so important ? There are actually several reasons. When you quit early enough. though. refresh and give yourself the best chance at improving tomorrow. They aren't able to improve the level at which they can function and they make bad mistakes. physical ailments hinder you more when you don't get enough sleep. Smoking and drugs are simply a no no. Sleep Do you sleep ? No. You need this time for your mind to. smoking is something that you can stop. Stress hurts more. then you aren't getting the right amount of sleep for health. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. To improve your lifestyle and to extend your life. your stress levels DO go down and you can feel better about the life you are living. sleep is the body's time to relax and to recoup what it's done all day. you put your life at risk and you destroy the organs in your body. To improve your fitness. You kill brain cells. If you are facing problems with insomnia or are struggling to get to sleep. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Your lifestyle fitness requires that you get quality sleep each night.
your lack of muscular coordination places you at a much higher risk for injury. Some people disagree with this theory. • Get at least eight hours of quality sleep per night. . If you work up a sweat before trying to sleep. • Establish both a regular sleep cycle as well as a pre-sleep routine. Lack of sleep can have an intoxicating effect on your body.build muscle. but you'll have to use the bathroom more often as well which will disturb your sleep. • Don't drink a lot of fluids before sleep. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. For starters. you start to feel sleepy. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. your body is doing exactly what you have been asking it to do during your workouts . What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. This will help you signal your body that it's time to think about resting. According to the Journal of Applied Sports Science. Muscle adaptation and growth often occurs at night. Just as you'd never head to the gym after drinking a few beers at your local tavern. it can distract from your ability to fall asleep.096. especially tea or coffee. which is above the legal driving limit in most states. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Try having some white noise in the room like a fan running. During the suspended state of animation you are in. Not only will the caffeine keep you awake. you should never work out after not sleeping the night before.reality is it is actually a quite important principle. but if you go to bed on an empty stomach. As your body temperature lowers. though. Make sure this snack is light. • Keep your bedroom dark and cool. You're better off waiting until the next day when your body has been given proper rest. Body temperature has a huge effect on our ability to fall asleep. Working out in this state has its obvious downside. • Try having a light snack before bedtime. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal.
As you know. Growth hormones are very important in increasing muscle mass. at least two hours beforehand. but it is something to make part of your overall guide to living a long. This is what makes you grow. A majority of growth hormones are also released when the body is in the sleep state. it is also vital in helping your body recover and ultimately grow like you want it to. stress causes a wide range of health concerns for your body. Just as sleep will give you more energy. During a workout. but the majority of this happens while the body is at rest. 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. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Just think of the role that money plays in your everyday life. your marriage. healthy lifestyle. your home life. growth hormones are also released. . You worry about money and end up facing financial hardships that move into your work life. but it really can be. Financial fitness isn't something that we'll stress for too long here.While your body is sleeping. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. your body's synthesis of protein increases. there are many ways that you can overcome them. Money is one of the largest causes of stress in people every single day. • Don't eat before bed. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. and even your physical health. • Don't do stimulating things before bed such as watching television or working on a project.
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.
com This is another super website where you can find tips and tricks about how to maximize your workout. where to find supplements. Look around you and find what works for you. but it's free. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion.abcbodybuilding. You will get the most information by joining their website. Ask around when you are in the gym. • www. The Internet is another invaluable resource for body building information. sample workout plans.bodybuilder.com This site is nothing less than amazing. and it will open you up to all sorts of insights into this great sport. These are only a few resources you can check out as you begin your body building quest. and ways to prepare yourself for competition. • www. You will find more information than you could have ever hoped for on this website including tips on nutrition. In researching this book. or network with others in social settings. contest schedules and results. as well as pictures of people who have made amazing transformations through a body building program. this author depended on several of these websites for information.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.getbig.Nothing can really compare to personal advice and guidance. You will find a whole new world opening up around you! . Here are a few you should really check out: • www.