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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.
That's costly to you. the entire machine works the best that it can. you likely hated it. but when you look at this as your body. Sorry if I sound overly patronising. it can be that simple to be healthy. You learned to put your clothes on.Imagine walking alone at night and really feeling safe because you are physically strong. You'll learn many things that you'll be able to implement immediately to start experiencing success. all of my friends. it is a matter of staying healthy as long as possible. When the machine is neglected either in part or in the whole. Fitness is a term that is used to help define the ability to stay in the best physical shape. weeks. When you were three you were probably taught to brush your teeth. for example you don't change the oil in it. this will be something different. If a car. You could take all of my money.That's what gives me the POWER to SUCCEED. then the machine won't run well and eventually won't run at all. for example. Your body is designed to work as a machine. once you learned how to do it. Let's make fitness fun. Others may be recovering from an illness or injury. then. it will last many years longer. Fitness is not something that you have to struggle with.) Fitness is about SURVIVAL. trust me on this from a guy that used to smoke two packs of cigarrettes per day. . "What am I staying in shape for?" To each person. you cut several years off the life of the car. it became something that you didn't think twice about. That's what we want you to think of when you think of fitness. You may ask. When each part of the machine is cared for. Really. and even years off of your life when you don't take care of your machine (your body. Fitness is an essential part of life. For most. Others may need a certain level of fitness for their employment. then. because it's a habit. But. If it isn't taken care of. is well maintained for many years. When you were learning how to do them. Well I can go on about the benefits of fitness and will do so later in this book. Imagine having a greatly increased sex drive. everything but so long as I am still fit and strong and healthy . but remember that fitness is something that you can get into the habit of doing which makes it easy. Do you worry about brushing your teeth today? No. you are shaving away days.
For me it's a bit of belly fat. In fact. IT WONT BE EASY AT FIRST. but it may hurt your ego a bit to do it. You will be sore and tired. it's an important first step. Our first goal is to determine where you stand right now. if you have the will power to save your life by sacrificing for just a few weeks. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. Nevertheless. Don't worry. That's not true. You'll dread it. Granted. this is painless. You'll claim that getting fit is just too hard. chances are good that area of your body is bothering you because it's an unhealthy area. you'll see that fitness can be easily mastered by you. You'll find excuses about not doing it. You just can't give up what you love.such as a weight lifter adding cardio to beat belly fat. What do you see? If you are unhappy about any part of your body or training. The same applies to experienced athletes that must alter or increase the training in a specific area .Overcome the initial procrastination. It's just something that you do. . the first weeks of learning to be fit and staying healthy will be the hardest.
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. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need this number to be there. Experinced athletes should also do a realistic self review . this is generally 120 to 139/80 to 89.this is part of the goal setting process. You need to use them to understand exactly where you stand right now. the more prone to health risks you are. • 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. The higher this number is. Ask your doctor where your blood pressure is. There are several tools that you need to use to determine your health level currently. but it needs to be in a certain range to be healthy. You need to begin by understanding that change needs to happen. For adults. . You can find calculators for many of these available to you free of charge on the web. Its important to do this to more firmy establish and prioritise your fitness goals. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body.Here are some questions for you beginners to ask to determine where you stand right now.
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. if you are overweight. Your waist is important because it is the indication on your body of your potential health risk. causing difficulty for each organ there. your lungs and even your heart are suppressed. your ideal weight is the weight that you should be. This is an important piece of information because of how vital it is to your health. there's much more for you to consider. . Your kidneys. In effect. Beginners . ideally. These three things are critical elements for you to take into consideration when considering where you stand right now.• Ideal Weight: In comparison to your height and body structure. Those that have a larger midsection are most prone to health risks. The fat that is here will push into your body. Those that have a large midsection are the most prone to heart problems. the fat here is likely to be what kills you.What To Start With To get started with fitness. But. start by getting through these basic first steps.
Do it first thing in the morning after you've gone to the bathroom but before you have eaten. to improve on. It's going to come down and that will be quite rewarding! 4. 5. Write them down and post them in several locations in your home. This will be your indication of your weight loss and health improvement. not at your doctor's office. Set your goals. your heart rate as well as any other important factors he may be interested in you improving.1. Meet with your doctor to talk about your overall health. suck in your gut and measure at your belly button all the way around using a tape measure. Do it the same time and same way every time you weigh yourself. Calculate your BMI. and to work on first. 3. Determine what's important for you to maintain. Pull up your shirt. Measure your waist. Get your weight. 2. Determine that you are healthy enough physically to begin improving through diet and exercise. You need this to see just how unhealthy you are currently. Do this at home on a well programmed scale. . Stand up straight. Ask him for measurements of your blood pressure.
I was very ill and thin. high cholesterol as well as other concerns even though they aren't technically overweight. you can begin to improve your health. fitness is not just about weight loss. For others it will be less dramatic. inflamation syndrome. that's not to say that you don't have health problems beyond that level. 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. But. that's great! You are one step closer to being healthy. People with some experience under the belt will need to examine their flexibility. There's much to learn and improve on for most of us. or giving up some addiction or bad habits. you need to take into consideration the fact that overall health is in fact important to improve. I'll point you in the direction of improving your overall health. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. Although many people start looking into fitness because they want to lose weight.Now that you have this done. By understanding where you stand on these factors above. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. Therefore. that will mean improving other qualities of your life. I got into it because I was a drug addict. For others. For me the impression made in the initial months was very strong because I made much progress in this time. Throughout this book. If you don't think that you need to lose weight. strength etc. Cardio Vascular fitness level. Many people are still at risk for high blood pressure. What You Will Learn So.
it doesn't do much good if you don't eat the right foods. help you to understand where you are and then help you to get to the goals that you have. I know your situation. Losing weight. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. But giving up serious vices is not easy and you are well advised to get professional medical advice. I say hogwash and current medical research says the same. When i was in the army they were very keen on sleep deprivation. each aspect is just as important as the next. The longest i went without sleep in the army was 5 days and 4 nights . Sure you can function on less or more. ways. 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. GET ENOUGH SLEEP !!! Sleep . With your mind fitness. They used to tell us alot of bull that 6 hrs is sufficient. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. While your body must be maintained as much as possible for health. and even fun. though. General Health: First things first. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. I normally need 9 if I'm training and eating heavily. Its simply not true. Emotional stability is critical to overall health. 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. Because each plays a role in your overall health. Since your body is likely to be your largest factor impacting your life. Most of us need 7-9 hrs sleep everyday.some say they only need 4-6 hrs. we mean making sure you are emotionally and mentally fit. the goal is to improve your stress level. especially of course if you are too fat.Each of these aspects is very important. Many of you will be fighting with some bad habits. Those with eating disorders can also benefit from physical conditioning. for example. Throughout each of these aspects. we'll tackle what the healthy standard is. but 7-9 hrs is optimal. isn't enough if you aren't eating the right foods even if you are losing weight. we will start there. smoking or drug use. With lifestyle fitness. we'll teach you how to improve your life through easy. That means insuring that your overall life is healthy in regards to the life that you lead. Remember. . Namely alcohol.
This means physically. Your heart pumps oxygen rich blood to each cell in your body. get 7-9 hrs sleep every night. In fact if you are looking at changing your body composition I dare you to do before and after shots. Not only will you feel great but you will have medical proof. Your body is a well designed machine. Your lungs supply your heart with the necessary oxygen.So. Each part of your body functions well because of the support that other parts play. even those things that you don't think about doing like your heart beating and your lungs breathing. actually.if its unhealthy. This is so you can see the improvements in coming weeks and months. . the time has come to improve the way that machine is working. I cover diet in another section because its very important. delivering fuel to it so that it can perform its duty. Stress and recuperation are also critically important and are covered in another section of their own. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Your brain keeps everything working. I recommend you go to a good doctor and just get a general check up. give up the vices like drink and smoking. Change your diet .
too. Your muscles are necessary for functioning but they have been built to be used. If you don't work hard. It would store food in fat so that when there wasn't enough food available. That way. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. it's important for you to know where you stand health wise. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. the body had to do what it needed to so that you could stay alive. it goes further than this. While your diet is something for the a later section. Your body is used to providing your muscles with the fuel that they need to work hard. Talking to your doctor is a great place to start when it comes to determining your overall health. your blood pressure and your body mass index are good indications of your overall health. we need to address your body's ability to do what it needs to through being physically capable. this could be a potential problem that needs to be considered. too. you can improve your overall health and then improve upon your situation by knowing how to. If you have problems with your legs. You should weekly weigh yourself. You should understand how well your body is working. the same day at the same time each week. You shouldn't skip this step. you need to take into consideration the vast number of measurements that we've already taken. chances are good that your heart has been affected by it. What some people don't realize is why their body has developed as it has. these fat reserves could be used. Yet. your neck.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. Your job is to give your body what it needs to continue to perform correctly. Well back in the time of the cave man. What's Healthy? As we mentioned early. Where Are You at? As we've mentioned. You may not physically be able to exercise . If you are overweight. not to sit idle. to know what level of fitness your body is in. you should address these specific concerns. your arms or anything else. your body can't maintain a healthy muscle mass. That means taking the measurements that we've listed. You cant do that without the information in your head and I cant teach you everything in just one book. Your weight.
and body building supplements are at an all-time level of performance. He became so successful. he was credited with the invention of the first exercise equipment marketed to the masses. This competition was the basis for many . Its not easy thing to do at first. but remember your body is built to be used. look at your body in other manners to determine what you can improve on. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Exercise is something that some people hate and others love. its going to improve. chances are good that you aren't getting enough exercise and fitness into your life anyway. Again. the man known as the "father of bodybuilding". Even an overall fit person can often improve their body's fitness through improving their body's makeup. In the late 19th century. one step at a time. But. Our overall plan to improving your body's fitness level is through exercise. pains or weight problems. If you aren't having any physical limitations. he created several businesses around his fame and was among the first people to market body building products bearing his name. not to sit in a chair at a desk all day. Gyms are big business. As he became more popular. Using your muscles and strengthening them are vital to improving health and fitness. even if you aren't overweight. the sport of body building has been around for quite some time. but it will get easier. Now. In actuality. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. it's not the permanent solution. 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. How Can You Improve ? Improving your body means improving your body's ability to move and function. personal trainers are making a tidy living helping people stay fit. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Understanding where you are is difficult for many at first.to a certain level. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. It's a hard realization. coupled with the other fitness elements later throughout this book. that's a great sign.
In 1970.others to follow including the Mr. stronger. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. and body building equipment evolved into an effective means for working muscles in ways never thought of before. men around the world were inspired to become bigger in their physique. . nutrition was focused on more than ever. there can be a lot to learn. body building has just grown in popularity becoming almost an obsession for many people. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. but you'll need some information first. nothing will compare to actually getting to the gym and lifting those weights. Of course. you heard of him right ? Through the years. Women have started to take an interest in honing their bodies. Olympia competition that remains the most popular body building contest to date. and the sport has evolved into a real competitive arena. This book will guide you through some of the basics to get you started. When World War II broke out. and more aggressive in their behavior. Training techniques were improved. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger.
There is aerobic training which is best for cardio respiratory improvement and fat loss. and other activities and still have enough energy left over to handle any emergencies which may arise. . If you can do it with one. The components of physical fitness are as follows: Cardio respiratory endurance . The nervous sytem is quite remarkable. 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. consider this . training. diet. Aerobics can improve muscle function and growth. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Your body works with a natural cyclic rythym. But its a nerve reflex that prevents you. If done in the right way the two are complimentary. By balancing your training and recuperation you can optimize your biochemistry. Deeply tied in with all of this are your biocemistry and your nervous system. The three things of most interest to us in biochemistry are nutrients. hormones and waste products in the blood such as lactic acid. then there is anerobic which is great for muscle and bone growth and strength. The nervous system prevents this from happening (thank heavens). In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Well guess what. After a while you will develop a natural sense for this. Nothing else. 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. Diet also has a significant influence over biochemistry.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Especially with the training and recuperation. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. By training.Exercise Physiology Lets cover some basics about physical training. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now.can you do the splits ? Probably not. Anerobics can aid the cardio system and reduce fat.
Intensity. Time. To achieve a training effect. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Regularity is also important in resting. Progression. eye-hand coordination. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. knee) or any group of joints through an entire.the greatest amount of force a muscle or muscle group can exert in a single effort. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. . and negatively affects one's health. Muscular endurance . "FITT" Regularity. Body composition . Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. reduces performance. Factors such as speed.the amount of body fat an athlete has in comparison to his total body mass. a person must exercise often. Excessive body fat detracts from the other fitness components. normal range of motion. and eye-foot coordination are classified as components of "motor" fitness. Appropriate training can improve these factors within the limits of each athletes potential. muscle power. One should strive to exercise each of the first four fitness components at least three times a week. agility. sleeping. The principles of exercise apply to everyone at all levels of physical training.and following a good diet. progressive training.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. detracts from appearance.Muscular strength . Infrequent exercise can do more harm than good.the ability to move the joints (for example. from the Olympic-caliber athlete to the weekend jogger. and Type. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Flexibility . elbow.
and flexibility training will not improve any of these three components. Overload. To be effective. You will find that you can experiment and find the optimal routine for your metabolism.since overemphasizing any one of them may hurt the others. at least three exercise sessions for cardio fitness.Intensity. These factors are Frequency. then I do my weight training and perform stretches between my weight exercises. Specificity. 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. to obtain maximum gains in muscular strength.Balance. athlets become better runners if their training emphasizes running. muscle strength. especially when training for strength and/or muscle endurance. Three physical activity periods a week. Another way to allow recovery is to alternate the muscle groups exercised every other day. Thus. For optimal results. Although swimming is great exercise. Time. Variety. a program should include activities that address all the fitness components. however. muscle endurance. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. . Recovery. The acronym FITT makes it easier to remember them. and Type. For example. with only one session each of cardiorespiratory. Providing a variety of activities reduces boredom and increasesmotivation and progress. time. FITT Factors Certain factors must be part of any fitness training program for it to be successful. for example. Training must be geared toward specific goals. and flexibility should be performed each week to improve fitness levels. strength. athletes should have at least three strength-training sessions per week. Ideally. Personally I have a cardio workout at the warmup stage.you must strive to conduct 5 days of physical training per week. goals and motivation. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. it does not improve a 2-mile-run time as much as a running program does.
Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. you may also choose to run on Tuesday and Thursday.and Friday are devoted to cardio fitness. will help keep you super fit. In the first week. a five-day-per-week program is much better than three per week. when coupled with good nutrition. Stretching exercises are done in every training session to enhance flexibility. The more energy expended per unit of time. and Friday. it is the factor many units ignore.With some planning. if you have a hard run on Monday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. 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). However. and Friday. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. 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. Wednesday. . INTENSITY Intensity is related to how hard one exercises. Wednesday. and those that exceed 90 percent HRR can be dangerous. the greater the intensity of the exercise. The following training program serves as an example. Monday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. 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. Depending on the time available for each session and the way training sessions are conducted. and cardio fitness is trained on Tuesday and Thursday. Unfortunately. During the second week. and Tuesday and Thursday are devoted to muscle endurance and strength. Wednesday. For example. By training continuously in this manner. Such programs. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. However. all components of fitness can be developed using a three-day-per-week schedule.
the group run will be too intense for some and not intense enough for others. a 20. To compensate for this. graphic$$$$$$ Percent MHR Method With this method. Thus. With this information. the THR is figured using the estimated maximal heart rate. at 60 percent HRR. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. graphic$$$$$$ When using the MHR method. if he is in reasonably good shape. he could start at 85 percent of his HRR. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. and. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. a person who is in poor shape should exercise at 70 percent of his MHR. if he is in excellent physical condition. and relative conditioning level. resting heart rate. . one must compensate for its built-in weakness. if he is in poor shape. at 90 percent MHR. For example. As a result. A athlete determines his estimated maximum heart rate by subtracting his age from 220. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. For example. he can determine which percentage of HRR is a good starting point for him. at 80 percent MHR. One's ability to monitor the heart rate is the key to success in cr training. at 70 percent HRR. one can be sure that the intensity is enough to improve his cardio fitness level.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). an appropriate THR or intensity can be prescribed. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. By determining one's maximum heart rate.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). If a athlete knows his general level of cardio vascular fitness. and. A person using this method may exercise at an intensity which is not high enough to cause a training effect. if he is in relatively good shape. if he is in excellent shape.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting.
he should know his THR (the heart rate at which he needs to exercise to get a training effect). the value is rounded off to the nearest whole number. the athlete should monitor his heart rate. (See Figure 2-1 C.7 BPM is rounded off to give a THR of 161 BPM.) During aerobic exercise. As shown.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.7 results. . For example.) Yet another way is to place the hand over the heart and count the number ofheart beats. the body will usually have reached a "Steady State" after five minutes of exercise. or maintain. When 91. Before anyone begins aerobic training.83 or 27) if he is exercising at the right intensity. use the THR of 161 BPM figured above. When the calculations produce a fraction of a heart beat. These arteries are located to the left and right of the Adam's apple.7 is added to the RHR of 69. the percentage (70 percent in this example) is converted to the decimal form (0. then multiply this by six to get his heart rate for one minute. In this case. During the 10. He should count his pulse for 10 seconds. Thus. 160. This will let him determine if his training intensity is high enough to improve his cr fitness level. At this time. The result is then added to the resting heart rate (RHR) to get the THR. Exercising at any lower percentage of HRR does not give the heart. (See Figure 2-1A. an adequate level of fitness.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. a THR of 160. particularly if they cannot find more than 20 minutes for cr exercise.70 and 131 is 91. or to see if one is within the THR during and right after exercise.70) before it is multiplied by the HRR.7.second period. (See Figure 2-lB. and lungs an adequate training stimulus. and the heart rate will have leveled off. muscles. To determine the RHR. he must exercise harder to increase his pulse to the THR. In summary. and immediately after exercising. the product obtained by multiplying 0. the athlete should get a count of 27 beats (161/6= 26. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. If his pulse rate is below the THR. as in the example. place the tip of the third finger lightly over one of the carotid arteries in the neck.
If he takes only one pulse check. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. or duration. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. during aerobic 70 percent HRR. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. In this type of training. the less intense the activity. He should check his exercise and post exercise pulse rate at least once each workout. an athlete can easily find his own THR just by knowing his age and general fitness level. It is inversely related to intensity. Using this figure. multiplied by six. talk to your doctor. TIME Time. To improve cr fitness. Walking is a great place to start. he should do it five minutes into the workout. TYPE First we will discuss aerobic training. the shorter the time needed to produce or maintain a training effect. For example. Another way to gauge exercise intensity is "perceived exertion. The more intense the activity. . Here are some tips for you to get in aerobic training. your body will work to improve its function by improving how much work your heart can do. refers to how long one exercises. gives an error of six BPM. the athlete must train for at least 20 to 30 minutes at his THR. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. a 40-year-old athlete with a low fitness level should. since one missed beat during the 10-second count.If his pulse is abovethe THR. the longer the required duration. • Start with basic aerobics and work up as your tolerance increases. A athlete who maintains his THR throughout a 20. He should count as accurately as possible. If not." This method relies on how difficult the exercise seems to be. then start with a basic program. To find out if you have any limitations.
They must also be of sufficient duration and intensity (60 to 90 percent HRR). SECONDARY (Done with partners or opponents of equal or greater ability. • Move on to more aerobic style exercises. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. though. Your goal is to start with 10 minutes of continuous aerobics three times a week.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Jogging. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . Swimming.Walking (vigorous). running. . -Basketball (full court).) -Racquetball (singles).Running. playing your favorite sport. . You should try to increase this to 30 minutes three times per week.Bicycling (stationary). . . . -Handball (singles). .Swimming. . . and other physical activities are perfect for aerobics.Rope skipping. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. . .Rowing.Bicycling (road/street). . bike riding. .Stair climbing. elliptical machines.Exercising to music.Skiing (cross-country). -Tennis (singles). as soon as your body allows for it.Road marching.
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.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . and. However. and legs. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. Besides learning running techniques. I prefer the rowing machine as It can avoid injuries associated with running. Every activity has its drawbacks and you must weigh the advantages and disadvantages.) The toes point straight ahead. help prevent injuries. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. The arms swing naturally from front to rear in straight lines. the faster the arm action. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. 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. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. knees. athletes need information on ways to prevent running injuries. A well-conditioned athlete can run five to six times a week. (cross-body arm movements waste energy. ankles. INTERVAL TRAINING Interval training also works the cardiorespiratory system. The faster the run. Proper warm-up and cool-down. but can also be a major cause of injuries. Some athletes may need instruction to improve their running ability. he should do two things: 1) gradually buildup to running that frequently. The elbows are bent so the forearms are relaxed and held loosely at waist level. and the feet strike on the heel and push off at the big toe. The most common injuries result from running and occur to the feet. to do this safely. 2) vary the intensity and/or duration of the running sessions to allow recovery between them.
and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting.) Step 3. 2. Using the time from Step 1. 59 seconds during interval training based on the athlete's 16:00. Using the work-interval time for each 440-yard lap from Step 3. In this way. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. 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. it can be estimated from his last APFT by taking one half of his 2-milerun time. These recovery periods. bicycling. 56 seconds (1:56) for each 440-yard run.relatively short time and increase his running speed. rowing. hiking. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. (2:00 minutes . the pace for an interval training workout is calculated as follows: Step 1. each 440-yard lap should be run in 1 munute. 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. swimming.mile run time. Recovery periods. . will be 3 minutes.) Thus. The athlete's 2-mile-run time is 16:00 minutes. 56 seconds to 1 minute. (8:00 minutes/4 = 2:00 minutes per 440 yards. In interval training. Using a 2-mile-run time of 1600 minutes as an example. twice the length of the work-interval periods. This type of intermittent training can also be used with activities such as cycling. If a athlete's actual 1-mile-race time is not known. Step 2. and his estimated pace for 1 mile is one half of this or 8:00 minutes.1 to 4 seconds = 1:59 to 1:56. the energy systems used are allowed to recover. Determine (or estimate) the actual 1-mile-race pace. 52 seconds long (1:56 + 1:56 = 3:52). determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. He does this repeatedly with periods of recovery placed between periods of fast running. therefore.
interval training should be introduced into his training program gradually and progressively. the heart rate usually falls to around 120 to 140 beats per minute. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. Because the heart rate is not the major concern during interval training. After a athlete has reached a good cardio vascular fitness level using the THR method. FARTLEK TRAINING In Fartlek training. As with any workout. his recovery is quicker. For each second of work. Thus. he may do it twice a week at the most. At first. Each 440-yard jog should take twice as much time as the work interval (that is. refer to Table 2-1. with at least one recovery day in between. he should be ready for interval training. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. As with any other new training method.rest ratio is 1:2. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. It shows common 1 -mile times and the corresponding 440-yard times. monitoring THR and using it as a training guide is not necessary. the workto. there are two seconds of recovery. Because of the intense nature of interval training. athletes should start intervaI workouts with a warmup and end them with a cool-down. As the athlete becomes more conditioned. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. 56 secons by an easy jog of 440 yards for recovery. He may also do recovery workouts of easy jogging on off days.This can be done on a 440-yard track(about 400 meters) as follows: 1. he should do it once a week. 2. 3:52). As a result. During the recovery interval. If he responds well. Follow each 440-yard run done in 1 minute. 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. another type of cardio vascular training sometimes called speed play. the athlete varies the intensity (speed) of the running during the .
workout. Instead of running at a constant speed. The unit is divided into ability groups using 2-mile-run times. It consists of running a certain distance on a course laid out across fields. For these reasons. Their drawback is that they require special equipment and facilities that are not always available. many runners prefer Fartlek training to interval training. In such cases. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. and the running is not done on a track. Swimming. athletes should start slowly and progress gradually. When ready. he starts with very slow jogging. the athlete varies the intensity (speed) of the running throughout the workout. At first. over hills. neither the running nor recovery interval is timed. As with all exercise. The object is to cover the distance in the shortest time. they may use other activities as supplements or alternatives. It should then be gradually increased to four miles. Cross-country runs have several advantages: they provide variety in physical fitness training. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. the distance should be one mile or less. bicycling. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. and they can accommodate large numbers of athletes. In Fartlek training. through woods. Alternate Forms of Aerobic Exercise Some athletes cannot run. he runs hard for a few minutes until he feels the need to slow down. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Each group starts its run at the same time. . Those who add non-running activities to their training may not improve running ability as a consequence. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. The speed and distance can be increased gradually as the athletes' conditioning improves. However. It can be used as both a physical conditioning activity and a competitive event. At this time he recovers by jogging at an easy pace. or on any other irregular terrain. depending on the terrain and fitness level. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus.
Together these activities combine walking and running with moderate resistance work for the upper body. athletes will help to ensure that they are working at the proper intensity. tread water. It is used to supplement running and develop upper body endurance and limited strength. and do pool-side kicking for an excellent aerobic workout. etc.SWIMMING Swimming is a good alternative to running. Non-swimmers can run in waist-to chest-deep water. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. For injured athletes.g. rope jumping. the heart does not beat as fast as when doing the other types of exercise at the same work rate. one's THR should be lower than while doing the other forms of aerobic exercise. Body position that enhances the blood's return to the heart. adjust the intensity. CYCLING . Some advantages of swimming include the following: Involvement of all the major musclegroups.. in swimming. compare it with his THR and. in order to effectively train the cardio vascular system during swimming. For example.) in swimming alone. walking. They can also do calisthenics in the water. running. The swimmer should start slowly with a restful stroke. This is because. Partial support of body weight by the water. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. which minimizes lower body stress in overweight athletes. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. if needed. Thus. After five minutes. By modifying their THRs in this manner while swimming. cross-country skiing. he should stop to check his pulse. a athlete should set his THR about 10 bpm lower than while running. cycling. Compared with all the other modes of aerobic exercise presented in this manual (e.
The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). and causes few injuries. Athletes can alter the cycling intensity by changing gears. WALKING Walking is another way to develop cardiorespiratory fitness. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. it will not produce any significant cardio vascular conditioning. Dis. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. the athlete can vary the speed and resistance and use periods of active For swimming.Cycling is an excellent exercise for developing cardio fitness. After about three months. requires no equipment. he should walk 45 to 60 minutes at a faster pace. 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. . A simple way to increase walking speed is to carry the arms the same way as in running. For interval training. It is enjoyable. However.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. He can increase the intensity by adding hills or stairs. As the walker's fitness increases. athletes can bicycle outdoors or on a stationary cycling machine indoors. The heart rate should be monitored to determine the intensity. adding hill Cycling should be work. a athlete recovery at low speed and/or low should set his THR at resistance. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. and increasing velocity. unless walking is done for a long time at the correct intensity. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.
and the frequency and duration of rest periods. the pace. and the intensity may be varied as in running. these . ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. Some runners use it as a substitute for running during bad weather. and is not affected by weather.on country roads. and the time spent jumping should be increased as the fitness level improves. They should attain and maintain their THR to ensure a training effect. It requires little equipment. Equipment is reasonably priced. when doubled and stood on. A beginner should select a jump rope that. The action is similar to that used in brisk walking. Rope jumping. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. squash. developing ever measured have been found in muscular and cr cross-country skiers. endurance. golf courses. Some of movement of the arms the highest levels of aerobic fitness and legs. reaches to the armpits. However. and in parks and forests. is easily learned. with skis. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and poles often obtainable from the outdoor recreation services. Cross-country skiing is easy to learn. boots. and racquetball) involve bursts of intense activity for short periods.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. open fields. however. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. one form or another of crosscountry skiing can be done almost anywhere . The work load is determined by the difficulty of terrain. may be done almost anywhere. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. Although some regions lack snow. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate.
Because running increases endurance. they may be an adequate substitute for lowlevel aerobic training. In addition to cardiorespiratory fitness. hops. bodybuilding athletes need a high level of muscular endurance and strength. jumps. Progressively working against resistance will produce gains in both of these components. 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 it can be totally individualized to every fitness level by varying the frequency. Workouts can be done in a small space by diverse groups of varying fitness levels. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. it helps improve performance in racket sports. If played vigorously each day. One can move to various tempos while jogging or doing jumping jacks. Warm-up and cooldown stretches should be included in the aerobic workout. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. . they are closely related. the workout addresses every component of fitness. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. If strengthening exercises are included. but the reverse is not necessarily true. or many other calisthenics. There is no prerequisite skill. and duration. challenging activity that combines exercise and rhythmic movements.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. intensity. It is a motivating. Although muscular endurance and strength are separate fitness components.
isotonic. You don't have to have bulging muscles. They are able to be used easier. you don't have to be a body builder here. allowing you to lose weight faster. sit-ups. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. you do want to develop lean muscles that are strong and therefore healthy. Muscles that are strong are less likely to become injured. Common examples are push-ups. you also need to consider adding strength training to your workout. This requires the use of isokinetic machines. and the lifting of weights. at 180 degrees per second. too. with less likelihood of being strained or hurt through your daily exercises. for example. Isokinetic contraction causes the angle at the joint to change at a constant rate. you will be able to move flabby muscles and fat into lean muscles. There are other resistance-training machines which. They are described here. With strength training. as when pushing against a wall. Muscular Contractions Isometric. while not precisely controlling the speed of movement. . But. Muscle burns through fat faster.Strength Training Along with aerobic training.If you need to lose some weight. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. strength training is a very essential aspect of making sure that happens. Now. Strength training is essential because it allows you to improve the way that your body works. movements or even in accidents. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. Isometric contraction produces contraction but no movement. affect it by varying the resistance throughout the range of motion. Force is produced with no change in the angle of the joint. To achieve a constant speed of movement.
To obtain optimal gains. while in the eccentric phase (elongation) the muscle returns to its normal length. however. it is important to know the following strength-training terms: Full range of motion. in return. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. During the lowering phase of the curl the biceps are lengthening. may produce greater strength gains. Isotonic and isokinetic contractions have two specific phases .Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. When a muscle is overloaded. whether by isometric. To understand the principle of overload.the concentric or "positive" phase and the eccentric or "negative" phase. isotonic. Each type of contraction has advantages and disadvantages. This is a concentric (positive) contraction. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. and each will result in strength gains if done properly. This is an eccentric (negative) contraction. it adapts by becoming stronger. As a result. The nature of the eccentric contraction. or isokinetic contractions. makes the muscle and connective tissue more susceptible to damage. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. This greater overload. the muscle may be able to handle more of an overload eccentrically. on the upward phase of the biceps curl. For example. so there is more muscle soreness following eccentric work. Actually. Exercise a joint and its associated muscles through its complete . In the concentric phase (shortening) the muscle contracts. the overload must be applied thoughout the full range of motion. the biceps are shortening.
it adapts by becoming stronger. Similarly. one repetition has been completed. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. A 10-RM is the maximum weight one can lift correctly 10 times. Set This is a series of repetitions done without rest. Muscle Failure This is the inability of a person to do another correct repetition in a set. isotonic. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Repetition When an exercise has progressed through one complete range of motion and back to the beginning. or isokinetic contractions. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. This is crucial to strength development. . When a muscle is overloaded by isometric.
the workload to which it is subjected during exercise must be increased beyond what it normally experiences. The exerciser finds and uses that weight which lets him do the correct number of repetitions. For a muscle to increase in strength.70 = 140 pounds] to get 70 percent of the 1 -RM. the seven principles of exercise must be applied to all muscular endurance and strength training. after doing from 8 to 12 repetitions. These principles are overload. For example. This weight is the 8-12 RM for that exercise. This weight is the 3-7 RM for that exercise. recovery. he momentarily cannot correctly do another repetition. In other words. if a athlete's 1 -RM is 200 pounds. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. and variety. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. regularity. to develop both muscle endurance and strength. specificity. progression. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. multiply 200 pounds by 70 percent [200 X 0. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. the resistance is too great and should be reduced. However. an effective range is a 3-7 RM. .Principles of Muscular Training To have a good exercise program. If one cannot do at least three repetitions of an exercise. balance. the weight selected should be heavier and the RM will also be different.) A better and easier method is the repetition maximum (RM) method. The weight should be heavy enough so that. OVERLOAD The overload principle is the basis for all exercise training programs. For example. The weight should also not be too heavy. the muscle must be overloaded. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. (For example. Although the greatest improvements seem to come from resistances of about 6-RM. to achieve enough overload.
.Using any combination of the above. The key to overloading a muscle is to make that muscle exercise harder than it normally does. To develop muscular endurance.Increasing the resistance.Increasing the number of repetitions per set.Increasing the speed of movement in the concentric phase. the greater will be the improvement in muscle endurance and the smaller the gains in strength. However. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. An overload may be achieved by any of the following methods: . the athlete must always strive to overload his muscles. gains in muscular endurance will be greater than when using a 15-RM weight. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. When a athlete can correctly do the upper limit of repetitions for . (Good form is more important than the speed of movement. it adapts by becoming stronger and/or by improving its endurance. when an athlete trains with a 25-RM weight. most athletes will benefit most from a resistance training program with an 8-12 RM. but the gain in strength will not be as great. his RM should be determined from an analysis of the critical tasks of his sport. . there will be no further gains.) . .Reducing the rest time between sets. For example. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. PROGRESSION When an overload is applied to a muscle. the greater the number of repetitions per set.Increasing the number of sets. With continued training. . If the workload is not progressively increased to keep pace with newly won strength.Athletes who are just beginning a resistance-training program should not start with heavy weights. To optimize a athlete's performance. Whichever RM range is selected. This is his 12+ repetition maximum (12+ RM).
He continues to work with that weight until he can complete all eight repetitions in each set. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. A athlete can work out three times a week. if his goal is to do three sets of eight repetitions of an exercise. In this way.the set without reaching muscle failure. He then should increase the weight by about 5 percent but no more than 10 percent. The athlete slowly does work-related movements he wants to improve and. In a multi-set routine. If the athlete's performance of a task is not adequate or if he wishes to improve. He should continue with that weight until he can do 12 repetitions correctly. These groups can be identified by doing a simple assessment. REGULARITY Exercise must be done regularly to produce a training effect. For most athletes.12 RM). 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 starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. this upper limit should be 12 repetitions. The principle of regularity also applies to the exercises for individual muscle groups. it is usually time to increase the resistance. he ensures maximum carryover value to his chosen sports. the principle of regularity is violated and gains in strength are minimal. For example. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. strength training for the identified muscle(s) will be beneficial. To improve his muscular endurance and strength. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. then increases the resistance by no more than 10 percent. but three workouts per week are best for optimal gains. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. in a given task. he feels the muscles on each side of the joints where motion occurs. RECOVERY . but when different muscle groups are exercised at each workout. Exercise must be done regularly to produce a training effect. at the same time. Sporadic exercise may do more harm than good.
. Thursday. This is because when you train the primary muscle groups you also train the secondary ones. the legs can be trained with weights on Monday. when doing bench press. you may train your legs. but they should allow at least one days recovery and between workout days. you begin training different sections of your body in each workout. the recovery time between sets should be 30 to 180 seconds. You can move on to a four day routine. There are also secondary muscle groups. the legs. 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. For example. 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 groups. So for example. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. so that the same muscle or muscle group is not exercised on consecutive days. Following this you would have a day off. I recommend that you remain at this level for at least three months. Consecutive days of hard resistance training for the same muscle group can be detrimental. in part. you're also training secondary muscle groups at the same time. For example. For beginners. It's important to note that when training the primary muscle groups. Sample workout routines are provided for someone at this level of training. MUSCLE GROUPS There are three main muscle groups.the neck and the midsection. Strength training can be done every day only if the exercised muscle groups are rotated. the upper back and the thighs. on the intensity of the workout. and it is possible to have more than one day off or to put the rest days in between which ever days suit. Normally. The recovery time between different exercises and sets depends. Someone at beginners level should work out all three main muscle groups. Wednesday. Beyond this basic level of training. The chest. and it's okay to work out all three muscle groups in each workout.There should be at least a 48-hour recovery period between workouts for the same muscle group. at this level. you will be training your shoulders and arms to some extent as well as the chest. When exercising in this fasion. and Friday and the upper body muscles on Tuesday. the primary muscle groups should always be trained first in the workout. then you simply repeat the sequence once again. and Saturday. the arms. Recovery is also important within a workout.
movement. There's little point in exercising at all if you only intend to do it for three months. you can train your upper body. It is important to do exercises that work all the major muscle groups in both the upper and lower body. Activating one muscle results in a pulling motion. do not hesitate to take a rest and spend some time recuperating. I have seen this happen many many time's. When you are ready for a day off. then the smaller muscIes. It's always important to judge by the feeling in your muscles and your general energy level. Sequence the program to exercise the larger muscle groups first. For this reason. . For example. For example. Personally. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. or pushing. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. If curls are done first. followed by the muscles of the upper back and chest. they may not benefit very much from the workout. Most muscles are organized into opposing pairs. follow an overhead press with a lat pull-down exercise. while activating the opposing muscle results in the opposite. as a result. Examples of these workouts are given later. for example then the following day. When planning a training session. This technique helps ensure good strength balance between opposing muscle groups which may. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). in turn.Beyond the four-day routine are five and six day routines. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. Split routines can also be used to integrate cardio training with weight training. As a result. But training at this level is not recommended for basic or intermediate level athletes. The latissimus dorsi muscles will not be overloaded and. If you do use too much weight. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. BALANCE When developing a strength training program. If you go for a run on one day. All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. reduce the risk of injury. repeatedly and don't take enough rest between workout days you'll burn out quite quickly.
All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. and altering the volume and intensity are good ways to add variety. A poorly designed strength. for variety or due to necessity (for example. who can observe his performance as he exercises. when in the field). Using different equipment. Also.then the arms. improvement will occur. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . To ensure safety and the best results. As long as all muscle groups are exercised at the proper intensity. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. and neck. Each athlete must understand how to do each lift correctly before he starts his strength training program. or spotter.training program can be very boring. Breathing should be constant during exercise. Lifting too much weight forces a compromise in form and may lead to injury. and they may also produce better results. The athlete should periodically substitute different exercises for a given muscle group(s). as this can cause dizziness and even loss of consciousness. The athlete should never hold his breath. As a general rule. safety. both should know how to use the equipment and the proper spotting technique for each exercise. A natural tendency in strength training is to see how much weight one can lift. changing the exercises. and phases of conditioning. For example. he can switch to partner-resisted exercises or another form of resistance training. abdominal. There are also other factors to consider. he can do squats with a barbell instead of leg presses on a weight machine. Correct breathing is another safety factor in strength training. namely. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. exercise selection. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. The weight lifter should always do weight training with a partner. However. low back. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength.
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. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. This is because the exercises have been selected purely for for their strength properties. The concentration curl. most of the exercises in the program should be "multi-joint" exercises. Also. although an effective exercise.the floor. For example. For most people. EXERCISE SELECTION When beginning a resistance-training program. and not for . For example. only works the arm flexor muscles. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. shoulders. and so forth. The exercise should provide movement at more than one joint. These exercises will be detailed in a following section. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. low back. increasing strength is only secondary to someone that is serious about body building. Power lifting is probably safer than an Olympic lifting. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. Usually eight wellchosen exercises will serve as a good starting point. especially beginners. They should include those for the muscles of the leg. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. and inhale during the negative (eccentric) phase as the weight returns toward the floor. only involves the elbow joint. but are good for developing strength. an exercise like concentration curls for the biceps muscles of the upper arm. however. the pull-down exercise produces motion at both the shoulder and elbow joints. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. This will help him train a greater number of muscles in a given time.
the weight should be increased. and ligaments. This is very important. he should use progressively heavier weights. Circuit training is done with lighter weights. he should increase the weight until he can again do only 8 to 12 repetitions. Power lifting exercises will also be explained in detail in their own section. joints. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. If he can do only seven repetitions of an exercise. P.any traditional reason. A training is one particular form of circuit training. because the beginner must concentrate at first on learning the proper form for each exercise. the weight must be reduced. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. conditioning. Also less rest is taken between sets during the workout. Several different circuit training routines will be given in this book. . Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. During the second week. and with higher repetitions usually between 12 and 20 reps. and maintenance. When he can do more than 12 repetitions of any exercise. H. During this phase. By the end of the second week (4 to 6 workouts). if he can do more than 12.
If he stops making progress with one set of 8 to 12 repetitions per exercise. As with aerobic training. the maintenance phase is used to maintain that level. he does not need to do more than one set per exercise. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. recovery period. and so on. Maintenance Phase Once the athlete reaches a high level of fitness. The exercise period. As long as he continues to progress and get stronger. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. ideally. Instead. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed.This usually involves an increase in weight of about five percent. After an appropriate period of rest. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. Although training three times a week for muscle endurance and strength gives the best results. More frequent training. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. a second. throughout his life. set of that exercise is done in an equal or lesser time period. one can maintain them by training the major muscle groups properly one or two times a week. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. however. As time goes on and he progresses. The use of timed sets. The maintenance phase should be continued throughout his career and. Three sets per exercise is the maximum most athletes will ever need to do. unlike exercises performed in cadence or for a specific number of repetitions. is required to reach and maintain peak fitness levels. It does not hold back the more capable performer by restricting the number of repetitions he may do. 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. This process continues indefinitely. . third. 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.
Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance.Timed sets can be applied to improving athlete's sit-up and push-up performance. abdominal curls. To add variety and increase the overall effectiveness of the activity. the best procedure to follow when doing a resistance exercise is as follows. This having been said. and to be assured that all emergencies can be met. Below. In this way. Then. different types of push-ups (regular. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. as a general rule. or by any combination of these. This ensures continued gains and minimizes boredom. and vice versa. feet-elevated. perform a workout to strengthen all of the body's major muscles. First. those muscle groups worked by the sit-up or pushup event. when a athlete performs a workout geared to develop muscle endurance and strength. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. At the same time. Thus. As the athletes' levels of fitness improve. several of these will be given. a muscle endurance or strength training workout should not be designed to work exclusively. abdominal twists. This is done by lengthening the time period of any or all timed sets. by increasing the number of timed sets performed. a training regimen which exercises all be developed and followed. here is a very time-efficient way of conducting push-up/sit-up improvement. wide-hand. Thus. To meet this goal. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. the difficulty of the activity can be increased. do timed sets to improve push-up and sit-up performance. For this reason.5 minutes. This is because the muscles worked by those two exercises will already be pre-exhausted. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. Following this sequence ensures that all major muscles are worked. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. or give priority to. close-hand. and so forth) and sit-ups (regular. by decreasing any rest period between timed sets. and so forth) can be done. When .
It is a good program for beginners and for those whose time is limited. This program also includes exercises to strengthen the neck muscles. and their primary action. several timed sets of push-ups can be done followed by several sets of situps. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. an athlete may reach temporary muscle failure at any time before the set is over. This applies when doing each timed set. Thus. The exercises should be done in the order presented. or vice versa. and biceps curl. for the more advanced lifter. athletes can before doing the other. major muscle groups. balanced workout. he should immediately drop to his knees and continue doing modified push-ups on his knees. because of the nature of the situp. Major Muscle Groups In designing a workout it is important to know the major muscle groups. For example. graphic 3-6@@@@@@ . It has some duplication with respect to the lat pulldown. where they are located. The beginning weight-training program will work most of the important. For example. During a timed set of push-ups. the times listed in the chart above may prove to be too long or too short for some athletes. Finally. However.performing this type of workout. To ensure a good. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. and make adjustments accordingly. athletes must set goals for themselves. If this happens.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 beginner. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. pay attention to how the athletes are responding. rest intervals must be placed between timed sets. as in any endeavor. In the same way. With this approach. 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 may overwork some muscle groups. When using timed sets for push-up and sit-up improvement.
Perform all exercises through their full range of motion. or arch the body. the intensity of the workout. and safety. and end the concentric phase in a fully contracted position. You'll enjoy it and you'll see improvement in the tone of your body quickly. and inhale during the eccentric (negative) phase. Exercise the large muscle groups first. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Exhale during the concentric (positive] phase of contraction. Always use strict form. • Change up the exercises that you do so that the process is easy and fun. you'll want to increase this number over time to at least 30 minutes per day three times per week. then the smaller ones. • Work with a low amount of weight first. Do not twist. relaxed position (prestretched). With strength training. or with the correct equipment training alone is OK too. 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. Always breathe when lifting. and more effectively. Accelerate the weight through the concentric phase of contraction. This helps to increase motivation. lurch. Otherwise you can have a training partner to help with spotting. Again. . 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. you should add in ten minutes per day three times per week at least. Begin from a fully extended. lunge. and return the weight to the starting position in a controlled manner during the eccentric phase. This can cause serious injury. This small investment of time and money will allow you to improve your overall muscle mass faster. • Consider working with a physical trainer.Here are some tips for exercising through strength training.
follow triceps extensions with biceps curls. or partners. For example. it is unreasonable to expect that all folks can use them on a regular basis. Although many towns have excellent strength-training facilities. situps. athletes should warm up. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. They can improve an untrained athlete's level of strength.Allow at least 48 hours of recovery between workouts. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. cool down. to progressively overload his muscles. The weight of the bags can be varied depending on the amount of fill. Never increase the resistance used by more than 10 percent at a time. the result is largely the same. Progress slowly. not just specific areas. The availability of facilities may vary. safety is a critical factor. three times a week. As with all training. dips. the development of strength does not require expensive equipment. However. Concentrating on weak areas is all right. but the rest of the body must also be trained. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. and follow the principles of exercise previously outlined. sandbags. . there are limits to the type of training that can be done. Sandbag exercises are very effective in strength-training circuits. pushups. All that is required is for the athlete. Ensure that every training program is balanced. Train the whole body. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. but not more than 96 hours. Whether the training uses expensive machines. and single-leg squats are examples of exercises which use a person's body weight. to let the body recover and help prevent over training and injury. Sandbags may seem unusual but have some advantages. Pull-ups. Exercise Programs When developing strength programs for people. Alternate pulling and pushing exercises.
the second half of each repetition as the exerciser returns to the starting position). Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Weight training uses a variety of specialized equipment designed to target specific muscle . and rest. This section will focus on weight training for body builders. Following are descriptions and illustrations of several PREs. weight training. More than one exercise per muscle group may be used. As a general rule. It is achieved through muscle conditioning. The speed of movement for PREs should always be slowand controlled. and foods are consumed with the intention to build the body's metabolism and increase mass. The longer the partners work together.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. the negative part of each exercise should take at least as long to complete as the positive part. They must communicate with each other to ensure that neither too much nor too little resistance is applied. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. increased caloric intake. the more effective they should become in providing the proper resistance for each exercise. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. It uses the force of gravity to oppose the force generated by muscles through contraction. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Workouts are designed to focus on certain muscle categories. Weight training develops both strength as well as the size of skeletal muscles. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions.
and weight moved to cause desired increases in strength. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. tempo. The specific combination of reps. we'll define some common exercises for clarification. 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. sets. It involves a manipulation of the numbers of reps. exercise types. endurance. The basic principles of weight training are pretty much the same as those of strength training. If you want to undertake it yourself. and weight depends upon the desires of the body builder. These trainers can suggest specific workouts for you to begin with. If you don't use good form in weight training. or shape. they are both similar to each other. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Building up slowly allows muscles to develop appropriate strengths relative to each other. I find I can concentrate better working out by myself. Different weights will give different types of resistance. When your muscles are resisting a weight. dumbbells. Some people refer to weight training as strength training. the overall tone of that muscle will grow over time. EXERCISES . Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. sets. Some of your muscles might be naturally stronger than others. You need to build up your strength and over-working your muscles can cause more harm than good. pulleys. you should not just "jump right in". you risk muscle injury which could hinder your progress. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. size. Weight training is one type of strength training using weights as the primary force to build muscle mass. Another form of weight training is resistance training.groups and movements. While they are not exactly the same. Personally I have never used a personal trainer or even a training partner. Equipment used in weight training include barbells. exercises. Strength training focuses on increasing muscular strength and size. First. If you are a beginner at weight training. Most gyms offer the services of a personal trainer that comes with the membership fee.
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
The exercises listed above can be done either in a gym or in your home. you will use a barbell. 2 dumbbells. dumbell press. Return to the starting position. front barbell raise. side dumbell raise. Keep your upper arms close to your head. This can also be done with straight bar. Employees at the gym can help you with proper use of the machines. This exercise can also be performed with dumbbells or seated on a weight bench. they will have many specialty machines that will work specific parts of your body. Press bar overhead to arm's length. Now that you know what exercises to do. let's look at a couple of sample workouts. . Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. front dumbell raise Standing Military Press For this exercise. Stand with your legs about shoulder width apart and lift the barbell to your chest. Lie on an incline bench and position your head at the top. Lock your legs and hips and keep your elbows in slightly under the bar. shoulders military press. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. military raise. seated or standing or with 2 dumbbells and your palms facing in. If you are going to join a gym.Hold a barbell with hands a little closer together than shoulder width. Press the bar to arm's length over your head.
keeping it close to your body.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin. . Let the bar hang straight down in front of you. Keep your body and wrists straight.
Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise . depending on what you want to work most. Lower slowly to the starting position.
Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. . Your feet should be about shoulder width apart. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. controlled motion.Stand with a dumbbell in each hand. Hold a dumbbell in each hand with your palms turned toward your body. so that both arms are in motion at the same time. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. With a smooth. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. but not quite locked. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Then slowly lower them back down to your side again. lower the weight while simultaneously lifting the weight in your right hand. Make sure you are lifting the dumbbells up rather than swinging them up. Don't lean forward while doing this either or you risk injury to your back. palms facing backward.
look straight ahead instead of at the floor so you can keep your back straight. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Reach down and pick up a dumbbell with your right hand. Hold two dumbbells with your arms hanging at your sides.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Droop your shoulders down as far as possible. Your back should be flat and almost parallel with the floor. . Concentrate on pulling your elbow back as far as it can go. Your left arm should be locked at the elbow so it will support the weight of your upper body. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Raise your shoulders up as far as you can go then slowly return to the starting position. The dumbbell should end up roughly parallel with your torso. Switch arms after one set. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Before starting.
neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. 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. or adapted for use without the machine. Once you reach the bottom position. Bend at your waist with your legs locked. This can also be done with your knees slightly bent. This can also be done holding a barbell. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Return slowly to the upper position. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Keep your back as straight as possible and your chin up. You can put your heels on a 1 inch block to further work the quads. Keep your head up and your back completely straight. You can also use a wider stance to work the inner quads even more. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Standing Calf Raises This can be done with a specific machine found in a gym. not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. press the weight up back to the starting position. until your upper body is parallel to the floor. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Stiff Leg Barbell Place a barbell on your shoulders. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. .
then slowly straighten your legs and raise your body back up to a standing position. Now. lower yourself until the knee of your front leg is bent 90 degrees. the more difficult the exercise. Grasp the barbell with both hands with a wider than shoulder width grip. Slowly bend your knees. and lean forward slightly at the waist. raise yourself by pushing your hips slightly forward and up toward the ceiling. Your foot should be far enough in front of you so that when you bend your right knee. If you have difficulty lowering yourself down this far.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . and your chest should be directly over the middle of your thigh. Complete a full set. then switch legs and repeat. Your shoulders should be directly over your front foot. your hips should be sitting back. Reach one foot back and place your toe on the box.the higher the box. your shoulders should be directly over front foot. 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. Stand up straight. Position your right leg forward in a long stride. 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. and straightening your leg. Pause briefly in this position. Lunges Place a barbell on your upper back. Keeping your front foot flat on the floor. or alternate legs for each rep. Keep your head and neck in line with your torso so that you are looking forward. At this point. Mid Section . your thigh and lower leg form a right angle. Return to the starting position. your knee should be directly over your toe. Keep your back tight and your chest out throughout the entire exercise. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. lowering your hips so your rear knee just clears the floor. Lift your chest up and look straight ahead. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. sit your hips back (like you are going to sit in a chair). At this point. leading with your head and chest. bend your knee (of your front leg).
place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Your shoulders should come up off the floor only about four inches. 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. Begin to roll your shoulders off the floor. controlled movement . Focus on slow. and your lower back should remain on the floor.don't cheat yourself by using momentum! Workout Routines Bulk Up . If you are resting your feet on a bench.Crunches Lie flat on your back with your feet flat on the ground. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.
This can also be simple stretching exercises and deep breathing. A warm-up session prior to working out can not only help get your body ready for exercise. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. don't worry. You can progressively increase the amount of weight you lift as you get stronger. It's a good thing for a bodybuilder to incur limited muscle damage. Day 1 . This plan is just a suggestion. you can work out more frequently than more advanced body builders. two-steps-forward. The reason is simple: as you get more experienced. With any workout. You can adapt it as needed to suit your workout goals. This can be simple stretching as you get your body ready to work. get sore but bounce back quicker since the muscular damage isn't as severe. you need to start out with some warm up exercises. begin with two sets of 10-12 reps each. If the word "damage" makes you flinch. .Upper Body For the following exercises. Beginners. As a beginner. You should also have an appropriate cool down period after you are done working out. you learn to push your muscles harder and inflict more damage that takes longer to recover from. on the other hand.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. Again. 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. This is what bodybuilding is all about – a continuous cycle of one-step-back. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. repeated over and over on a weekly basis. 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. but your mind will get prepared as well. it's important to start out slow and not push yourself beyond your limits.
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.Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Upper Body Increase your sets to 3 doing 10 .Lower Body and Abs Again. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .• 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.
• 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 . Chest.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 . Day 1 . and Abs Do three sets of 12-15 reps each.Rest If a four day workout plan is too much for you. Keep in mind that you won't get results as quickly with a fewer day workout. . it can still be effective. Here is a sample three day workout. but if you need to start out slowly. consider starting out with a two or three day plan.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.
Triceps. there is increased blood flow to the muscles. 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. you should eat some protein and carbohydrates. By doing this. but you can choose whatever foods you want to get what you need. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. This is to make sure that you have enough energy to make it through your entire workout.Legs and Shoulders Do three sets of 12-15 reps each.Biceps. . Many people opt for a protein shake and a bowl of rice.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . 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. During training.
Circuits can also be designed to concentrate on sports skills. Circuit training is a term associated with specific training routines. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. If you find that it's just a bit too easy. add a little weight and do the exercise again. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. athletes' . These include cardio endurance. It's also a good idea to do your first set with very little weight. Usually that's around a minute or two. flexibility. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. The goal is to add weight until it's difficult to complete 8-12 reps. endurance. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. and flexibility. try more weight. be sure to take note of how long it took you to get to that point. This could be a little time on a treadmill or walking. On the second set. coordination.It's a good idea to keep track of your workouts and how many sets and reps you are doing. It describes calisthenic exercises for developing 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. Be sure and rest between sets to allow your body to adjust and recover. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Remember. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. muscular endurance. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. strength. you want to build your body. This is to get the blood flowing through the muscles. not lift weights. and speed.
and any number of athletes can exercise for various lengths of time. . but increase the number of repetitions. number of stations. number of stations. doing a fixed number of repetitions at each station. the quality and number of the repetitions done should be monitored. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. the free circuit requires little supervision. a specific length of time is set for each station. and athletes rotate through the stations on command.common tasks. and no signal is given to move from one station to the next. Each has distinct advantages. Progress is measured by the time needed to complete a circuit. there is no set time for staying at each station.Increase the number of times athletes go through the circuit. or any combination of these. The time is monitored with a stopwatch. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. and sequence of stations. These include the time. At the same time.Increase the time per station along with the number of repetitions. number of time. it can provide both fun and a challenge to any athletes' physical and mental abilities. These are discussed below. circuits can be organized to exercise all the fitness components in a short period of time. In addition. athletes work at their own pace. . number of times the circuit is completed. number of athletes. Almost any area can be used. Fixed Circuit In a fixed circuit. . A little imagination can make circuit training an excellent addition to a persons total physical fitness program.Keep the time for completion the same. Aside from this. Free Circuit In a free circuit.
For example. exercise periods may be increased to 30 seconds or longer for all three rotations. Further. exercising for 30 seconds at each station. the time at each station should always be the same to avoid confusion and help maintain control. slowdowns. and taking 15 seconds to move between stations. Number of Times a Circuit is Completed To achieve the desired training effect. athletes may run through the circuit three times. the athletesm should be divided into 10 groups of four each. Difficult exercises can be alternated with less difficult ones. circuits to develop both strength and cr fitness may have as many as 20 stations. in this instance a rope jumping station must have at least four jump ropes. On the other hand. When a fixed circuit is run. A circuit geared for a limited objective (for example. athletes may have to repeat the same circuit several times. a circuit may have ten stations. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Each station must then be equipped to handle four athletes. Number of athletes If there are 10 stations and 40 athletes to be trained. . It is vital in a free circuit that no athlete stand around waiting for equipment. developing lower-body strength) needs as few as six to eight stations. and poor results. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Consider also the time it takes to move from one station to the next.Time One of the first things to consider is how long it should take to complete the circuit. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. The whole workout takes less than 45 minutes including warm-up and cool-down. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Having enough equipment reduces bottlenecks. For example. The exercise time at each station may be reduced to 20 seconds the second and third time through. Another option is to have four rotations of the circuit. respectively. As athletes become better conditioned. After the warm-up.
He can choose from the exercises. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. in a strength training circuit. exercisers may follow . conditioning drills.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. The six steps below cover the most important pects of circuit development. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. improving cardiorespiratory endurance may be the top priority. Imagination and fun are important elements in developing circuits that hold the interest of athletes. the designer must decide how to arrange them. in a circuit for strength training. For example. After deciding how many stations to include. and guerrilla drills described in this section. Arrange the Stations A circuit usually has 8 to 12 stations. the same muscle group should not be exercised at consecutive stations. calisthenics. grass drills. However. he should not limit the circuit to only these activities. For example. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). increasing muscular strength may be the primary objective. For example. while muscular endurance work may be secondary. On the other hand. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. but it may have as many as 20.
the number of stations. athletes can alternate hard exercises with easier ones. The choice of exercises for circuit training depends on the objectives of the circuit.the pushing motion of a bench press with the pulling motion of the seated row. Another approach might be to alternate between upper and lower body exercises. The sketch should include the activity and length of time at each station. If the designer wants to include running or jogging a certain distance between stations. Select the Training Sites Circuits may be conducted outdoors or indoors. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. athletes may run five laps or for 20 to 40 seconds between stations. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. In the gymnasium. Outdoors. and all other useful information. they may run laps or run between spread-out stations if space is available. each muscle has a chance to recover before it is used in another exercise. By not exercising the same muscle group twice in a row. instructions for the stations are written on the signs. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. If some exercises are harder than others. However. he may do this in several ways. In some cases. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. The necessary equipment is placed at each station. The choice of exercises depends on the objectives of the circuit. spreading the stations too far apart may cause problems with control and supervision. #########show exercises .
lunger. and directions are provided below with respect to the actions and cadence. Use good judgment before performing these exercises. flexibility. athletes with low fitness levels. However. parallel bar dip. may find certain exercises less safe than others. without support.Calisthenics Calisthenics can be used to help develop coordination. following the directions written below will produce satisfactory results with a minimum risk of injury. some of the calisthenics listed below may be done in cadence. and side-straddle hop can best be used in the warm-up and cooldown periods. squat bender. for the average athlete. Finally. The keys to avoiding injury while gaining training benefits are using correct form and intensity. use 50 counts per minute unless otherwise directed. sit-up. on the other hand. Cardio Vascular and muscular encurance. and chin-up/pull-up. such as trainees. however. cardio and muscular endurance. use 80 counts per minute. With a slow cadence. Also. SAFETY FACTORS While injury is always possible in any vigorous physical activity. and strength. some people. flexibility. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Poorly-coordinated athletes. with the lower back properly supported. flutter kicks are an excellent way to condition the hip flexor muscles. the possibility of straining the lower back increases. On the other hand. for the average athlete who is of sound body. calisthenics such as the bend and reach. They can help develop coordination. For example. Exercises such as the push-up. and strength. few calisthenic exercises are really unsafe or dangerous. Calisthenics can be used to exercise most of the major muscle groups of the body. However. Although calisthenics have some value when included in a cardio circuit or when exercising to music. Nonetheless. . shouId not do the advanced exercises highly fit athletes can do. These calisthenics are noted. a conditioned athlete may use multiple sets of flutter' kicks with good results. because of predisposing conditions or injuries. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. knee bender. Few exercises are inherently unsafe. will derive the greatest benefit from many of these exercises. When doing exercises at a moderate cadence.
Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. To ensure balance and regularity in the program. These exercises are beneficial when the athlete is fit and he does them in a regular. a certain level of muscular strength is needed to do them safely. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. develops all the fitness components. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Some athletes complain of shoulder problems resulting from rope climbing. The best technique is to train alternate muscle groups and/or fitness components on different days. Programs that try to do too much too soon invite problems. and crab-walk exercises. This is especially true if someone has had a previous injury to the back. Such a program has variety. it minimizes injuries caused by overuse. they should work them at a reduced intensity to minimize stress and permit recovery.Friday (M-W-F) training objective is cardio vascular fitness. Progression and Recovery Other important principles for avoiding injury are progression and recovery. not conditioning drills done to cadence. progressive manner. athletes should progressively train to build up to these exercises. and follows the seven principles of exercise while. should be used. For example. athletes can do running at THR with some light calisthenics and stretching. ballistic (that is. if the Monday-Wednesday. The day after a "hard" training day. Also. Using such exercises for unconditioned athletes increases the risk of injury and accident. However. if athletes are working the same muscle groups and/or fitness components. The following are key points for ensuring safety during stretching and calisthenic exercises: . wheelbarrow. If this type of action is performed. slow stretching exercises. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. athletes can benefit from doing partner. Therefore. at the same time.resisted exercises followed by a slow run. horizontal ladder.The key to doing calisthenic exercises safely is to use common sense.
Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. Start by working in exercise through aerobics and strength training into your day. which will make the process easier and even more enjoyable. To make it even better. However. 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. If you can't leave the kids. ballistic (bouncy or jerky) stretching movements. CALISTHENIC EXERCISES The following are some common calisthenic exercises. You can even start doing these things at home. cooling down. . This is a great way to get in some quality time away from the television. ride the bike. During your favorite show. . You get the exercise you need without missing your television program and time will fly by.A combination of spinal rotation and bending should generally be avoided. • If you can't leave the television. head out for a walk with your spouse for a few minutes. if done. • Do it with a pattern. use a stationary bike. This means feeding it the right regimen of movements. use only slow. Visit your local recreational center or community center. take them with you. too. you need to give it the physical movement that it needs.. Your Overall Body Fitness Plan To improve the physical fitness of your body. Use static (slow and sustained) stretching for warming up. consider these easy and fun ways to get in the exercise that you need.Stretch slowly and without pain and unnatural stress to a joint. . controlled movements with little or no extra weight.
running. 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. For many it's a great stress relief and it can be a lot of fun. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. However. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Make it your goal to actually put together a workout that you enjoy. No one test can measure total-body flexibility. martial arts. you will come to enjoy exercising.• Do sports and other physical activities that you enjoy. loading. tests can be used to assess flexibility in the hamstring and low-back areas. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. When you begin to add these into your day. A simple toe-touch test can be used. Yet. Developing and maintaining it are important parts of a fitness program. Because people differ somewhat anatomically. People with poor flexibility who try to stretch as far as others may injure themselves. climbing. Your overall body fitness means exercise and movement. . Swimming. in part. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. These areas are commonly susceptible to injury due. you'll probably find every excuse not to do them. to loss of flexibility. and physical work with greater efficiency and less risk of injury. comparing one person's flexibility with another's should not be done. Stretching should not be painful. Good flexibility can help an athlete accomplish such physical tasks as lifting. but it should cause some discomfort because the muscles are being stretched beyond their normal length. disease-free joints. It involves the ability to move a part of the body through the full range of motion allowed by normal. Flexibility is a component of physical fitness. Flexibility is the range of movement of a joint or series of joints and their associated muscles. It will make all of the difference in how effective it is for you.
and ballistic. passive. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. it can be an obstacle to athletic development. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. This lengthens the muscles without causing a reflex contraction in the stretched muscles. our muscles would be allowed to overextend and tear. for best results. by limiting range of motion and preventing the body from hurting itself. You may weaken the muscle. These are described here and shown later in this section. If you overstretch you can injure the muscle and end up decreasing your flexibility. not days. especially during a sudden or extreme change.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). requiring a long slow recovery process. When a muscle lengthens beyond a certain point. Without it. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. and it prevents strains and tears. . The reflex opposes changes in muscle length. but no pain. proprioceptive neuromuscular facilitation (PNF). Every muscle is subject to the myotatic reflex. It is a safe and effective method for improving flexibility. The longer a stretch is held. Static stretching should not be painful. stretching must be slow and deliberate. Set your stretching goals over a period of weeks or months. Stretching Techniques Using good stretching techniques can improve flexibility. To counter the reflex. He should hold each stretch for ten seconds or longer. the easier it is for the muscle to adapt to that length. the myotatic reflex causes it to tighten and attempt to shorten. The athlete assumes each stretching position slowly until he feels tension or tightness. This lets the lengthened muscles adjust to the stretch without causing injury. When pain results from stretching. This is the tension you feel during stretching exercises. Although an important safety feature. There are four commonly recognized categories of stretching techniques: static. The athlete should feel slight discomfort.
for five to ten minutes before stretching to warm up the body. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. • Devote several minutes to stretching three to five days a week. Safety Guidelines Stretching is only beneficial if done properly. jumping jacks etc.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. or rubber tubing. Stretch gradually. • Complete a large muscle warm-up such as brisk walking. and as part of a warm up for any athletic activity. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. to help him stretch. it often forces a muscle to stretch too far and may result in an injury. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. This produces a safe stretch through a range of motion he could not achieve without help. pole. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Individuals and units should not use ballistic stretching. Bouncing causes the muscles to tighten and increases the risk of injury. Other key points include: • Consult your doctor before starting any exercise program. including one increasing your flexibility. . PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. Gently stretch to a point of tension and hold. • Don't bounce or jerk when you stretch. and with proper form to avoid injury. Although this method may improve flexibility. BALLISTIC STRETCHING Ballistic. such as a towel. bike riding. or dynamic. 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.
If you do. allow some time to see results.Slow joggin-in-place or walking for one to two minutes. Athletes should do these for five to seven minutes before vigorous exercise . • Hold each stretch with a feeling of lengthening the targeted muscles. . Frequency: Do flexibility exercises daily. • Don't overstretch. circulation. Remember. FITT Factors You should include stretching exercises in all of your workouts. Type: Use static stretches. blood pressure. Be patient. not pain. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. This causes a gradual increase in the heart rate. • If you're a beginner. Do them during the cooldown to help maintain flexibility. breathe normally and deeply with a feeling of relaxing the body. as well as passive stretching and/or PNF stretching. start slow & don't over do it. and increases the temperature of the active muscles. it took years to get tight. • Hold the furthest point of any stretch for a few seconds.• Don't hold your breath. Stop if you feel any pain. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . The following FITT factors apply when developing a flexibility program. then stretch further and hold that new position for 20-30 seconds. assumed slowly and gradually. . stop immediately and consult your health care provider. A mild sensation of pulling should be felt in the target area. A recommended sequence of warmup activities follows. • You should never feel pain in your joints during stretching exercises. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort.
arm circles. lift a lighter weight to warm-up before lifting a heavier one. knee/ankle rotations) to gradually increase the joint's range of motion. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.Do not stop suddenly after vigorous exercise. For example. and do not bounce or bob. Stopping exercise suddenly can cause blood to pool in the muscles. . thus helping reduce the risk of injury. static stretching of the muscles to be used during the upcoming activity. . one should walk for one to two minutes.. as this can be very dangerous.Slow.Calisthenic exerciese.Slowly mimic the activities to be performed. It also increases the joint's range of motion and positively affects the speed of muscular contraction. Work each major joint for 5 to 10 seconds. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. After running. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. . to increase the intensity level before the activity or conditioning period. . for example. thereby reducing blood flow to the heart and brain. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications.Slow joint rotation exercises (for example. This helps prepare the neuromuscular pathways. The warm-up increases the flow of blood to the muscles and tendons. . THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. The following information explains the importance of cooling down and how to do it correctly. Hold each stretch position for 10 to 15 seconds. and stretching exercises should be a major part of both. as described in another section.
A more accurate way to determine body composition is by hydrostatic or underwater weighing. if possible. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. ligments.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Rotation Exercises Rotation exercises are used to gently stretch the tendons. This may provide better movement and less friction in the joint. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Be careful not to overstretch. However. The following exercises should be performed slowly.. . You may also work on it at home. this method is very time-consuming and expensive and usually done only at hospitals and universities. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Athletes who are overweight should follow a fat loss program. Stretching is one form of exercise that takes very little time relative to the benefits gained. The muscles are warm from activity and can possibly be overstretched to the point of injury. There are also height to weight and circumference ratio's but these are the least accurate. Use partner-assisted or PNF techniques. . Such programs include sensible diet and exercise regimens. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.
it's time to starting making some changes to your lifestyle. open. What you need to accomplish through a diet is to train your body to eat healthily. limiting or boring. Yet. Too many bad choices over time can accumulate into a poor diet. too. Don't think about a diet that's taxing. you may not necessary be over fat. not a temporary thing but a permanent thing. If you exceed the weight listed for your height. If you don't fall into the well-muscled category. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. here. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Poor choices like a lunch of soda. you can do it with lots of favors that you AND your children will enjoy. chips. No single food choice is necessarily a bad choice. gender. However. with all of the comfort that you want and need.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. full of taste and adventure. Although that sounds even worse. Take a look at the weight allowed for your height as shown in Table 1. This exercise program meets the requirement to be physically active everyday. . You Are What You Eat. People always want to know if a particular food is good or bad for them. troublesome. You can do it even when you are in too much of a rush and don't have time. And. Think of your diet as being free. 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. You need a diet that is actually a way of eating. dieting is something that is simple to do healthily even if you can't live without certain foods. and height. 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. But. we aren't talking about a diet to lose weight. We aren't talking about a diet that you will go on to lose weight and then come off of later. Losing one to two pounds a week is a realistic goal.
and they are very low in calories meaning you can eat more. Unlike "white" foods. 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. • Without nutrition. • Whole grains are also an important product of a healthy diet. In our machine look at the way that food works. All sorts of problems arise from not eating a healthy diet of food. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. • Your blood pressure rises. • Fruits are sweet so they can solve the sweet tooth. They provide antioxidants to a high level that helps to heal your body. In the way of your body. 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. If you consume the wrong foods all of the time. If you don't give it quality food. whole grains give you so much more health. fats. .What's Healthy? The foods that you need play a significant role on your health. the food that you consume is the fuel that your machine needs. But. improve your physical fitness from the inside to the out. They don't cause you to gain weight like others. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. • You are more prone to limitations physically as well as mentally. • Your body does not heal as quickly from injury. and sugars that can cause you health issues. healthy food is just as important. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. it won't perform the right way. your body can become ill faster and with greater intensity. your heart rate increases to unhealthy levels. your body will not be able to perform as well as if you gave it the highest quality foods.
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. If you are dieting and need to lose weight.• Water intake is also important. • Meats are important parts of the diet. The average person should consume about 1800 to 2000 calories per day. Consuming enough water means that you'll system is hydrated. 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. What do you eat for breakfast. Dieting To Lose Weight Finally. All foods and drinks should be noted! . In addition. Your doctor may have additional or different recommendations for your health. you need to take into consideration the location that you are right now. you're eating less and that you aren't getting as many calories from other liquids. if you need to lose weight. Where Are You Now? When it comes to improving your diet fitness. causing you to keep in all that you can. Those that do not get enough fluids end up having a body that retains water rather than having less. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. Spend one or two days recording the foods that you eat in an average day on a piece of paper. The good news is that you don't often need a lot of work to make them happen. 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. If you don't do anything else. 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. improving these five areas is all you need to do. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. He or she may recommend a diet that is different for your specific health issues. you need to reduce this amount to at 1500 to 1600 calories per day. too. You need protein but you shouldn't want to get it from fatty meats. The body goes into dehydration mode. too.
you need to address this emotional problem. For most people this is as simple as tracking what they eat over the period of a few days to a week. 3. there are several key things for you to address. you can find ways to get much of the same taste without a lot of the calories. 4. For example. though. If you love your mashed potatoes loaded with gravy. you may have an emotional attachment to the foods. Next. Being honest with yourself is important. find out why it is that you can't give them up. If you just 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. If you need apple pie to feel safe. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . anxious. Figure out how many calories you are consuming in an average day. they aren't all bad! First. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. are you connected with that big slice of apple pie because it was your favorite growing up. For example.2. sour cream and butter just because you love the taste. sugars and calories in general. Don't worry. 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. determine if there is a better way for you to get the foods that you like. 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. Look at your list of foods and see how many of them are high in transaturated fats. that's a different story. 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.
Here are several key areas to make changes and exactly how you should make them. 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. Yet. instead of eating it every few days make it the reward that you get for a week of good eating. We've already talked about what foods you need to eat for a healthy diet. high cholesterol foods that you currently are eating. The awful. Food isn't worth the risk of your life. use it in a different way. That's exactly what you need to strive for here. . if you give it a try you may find that you like these foods better than you do the high fat. You should know what types of foods you can not eat. remember moderation is the key factor in real diet fitness health. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. How Can You Improve? Okay.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. your diet fitness can threaten your life through disease and even early death. One limit to this is when the food itself is detrimental to your health condition. This section of our book is long for a reason. 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. here is comes. If you don't know you should talk to your doctor about this. 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. If you are a diabetic. There are certain times in life that foods become prime suspects to leading to health risks. Don't fret about the foods you love. Indeed you may want that slice of apple pie. now you need to consider how you will make changes that you can actually live with. For example. But. limiting diet that's going to make your taste buds go permanently bland is up next. 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 can not commit to making changes here. and therefore you can improve your health overall.
Or take a supplement of fish oil. You should try to consume at least 2 to 3 servings of fish per week. eat lean cuts of meat. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. there are reasons why an investment in a bit more time here can literally save your life. Reducing the amount of sodium that you take in is also a key factor in improving health. Consume more fish. Instead of using a lot of salt. they help to remove toxins from your body which means a reduction in risks of cancer. you are in a hurry and who has time to chop up vegetables? Well. there are various foods that can help you to improve your hearts health. 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.Heart Health Improving your heart's health is essential. the more antioxidants are in it. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. 2. Yes. A good way to know if they are in the foods that you are eating is to look at the color of the food. richer and brighter the color is. Garlic is a great antioxidant for your heart too. For this. replacing the vegetable oil in your diet with olive oil. They can help to unclog your heart's arteries from cholesterol. in moderation can improve your health. Antioxidants can help to transform your health. try other flavor additions to your dishes. For example. The darker. And. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. In addition. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. 1. . 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.
Reduce the amount of fat. then. 3. but replace at least part of it with ground turkey or pork. we'll make it simpler for you. 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. One good switch is with ground meats. It adds weight to your body and it causes all types of health risks later in life. Replace white bread with whole grain bread. milks. Start looking for leaner cuts of meat. Eat more fish. butter or creams. 4. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. salts. cholesterol. 6. and sugars in the foods that you eat. The produce section is your friend filled with riches. Eat more fruits and vegetables. Reduce portion sizes. Try to look for ways to improve your current recipes through replacing butters.Many foods that are pre-made contain high amounts of preservatives. 5. eggs and other fresh products usually line the walls of the building. no frozen entrees. eat a bit slower. Meats. Learn to read labels so that they tell you what's in the foods you eat. unhealthy foods with foods that are better for you. Replace white rice and pasta with whole grain. . can lead to increased health risks for cancer and they put the pounds on. or products that are placed in foods to keep them fresh and looking good. No boxed dinners. is to visit your grocery store and walk around the outside aisles only as much as possible. Don't reach for beef. The trick you should follow. Remove soda from your diet. Avoid the aisles and you'll improve your health overall. You won't notice the taste difference. chicken and pork over beef. Remember. Look at labels. meats that are high in saturated fat are clogging your heart. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. 2. No food in one sitting should be a larger quantity than the size of your palm. Look at your grains. This single movement alone will improve your health considerably. To help you to not feel hungry. Add one new recipe to your diet each week. Visit the website of the American Heart Association to get heart healthy recipes. Some of these preservatives can clog up your heart.
. you'll need a lot of different nutrients. Glycogen is the principal form of energy that is stored in muscles.If you need to lose weight. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Food is a requirement to living and a healthy diet is an essential part of living a long life. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. your body will start breaking down muscle tissue for glucose. then you need to consider a calorie reduction. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. If you're not eating enough carbohydrates. To have enough energy to perform your workout. while making changes at first is a challenge. they both look and feel full. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Many people don't pay enough attention to the types of food they eat. Calories are tiny bits of energy that your body uses to perform work. you will get into the habit and will eventually love the differences you have made. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Carbs Carbohydrates are the body's main source of glucose. Food supplies us with calories. Glucose also provides energy for your brain and making blood in your body. the foods you eat can make a huge difference in the effectiveness of your program. Dropping just a small amount of weight means that you need to eat less and do more physically. But food is very important in a body building program. Glucose can be made from protein. Don't make sacrifices here for speed. One of the most important would be carbohydrates. Remember. While you may love food. When your muscles are filled with glycogen. Glucose is a simple carb that is stored in your muscles and liver as glycogen. convenience or habit. but that requires the breakdown of body protein from muscle. Eating healthy isn't an option if you wish to increase your lifespan and increase your health.
Divide your carb meals into six servings throughout the day. Blood sugar and muscle glycogen levels are low from your overnight fast. After training. Honey.typical simple carbs . If you have not been working out. you must consume enough fiber in your diet. and besides your postworkout meal. If you eat too many carbs in one sitting. Your body must replenish these levels before stimulating the fat storing machinery in the body. Eat about 25% of your daily carbs at this meal. however. whole grain breads. Women multiply their body weight by two to get their carb gram intake. it is also the best time to load up on carbs. the intake of simple carbs can stimulate fat storage. The resulting insulin spike is a double edged sword. and brown rice. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. the amount of carbs that should be taken in by multiplying their body weight by three. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. Eat some simple carbs after your workout and eat more of them. Beans and oatmeal are two excellent sources of fiber. For men. sugar and refined foods such as white bread and white rice . These natural complex carbs are made of long "chains" of sugar and are digested very slowly. potatoes. 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. That number will be the amount of grams that should be consumed daily.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. state. Focus on unprocessed complex carbs like sweet potatoes.are digested quickly and easily. oatmeal. it can prevent muscle catabolism while promoting anabolism. Breakfast is definitely the most important meal of the day. 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. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. and aiding in muscle glycogen formation and growth. . the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. or muscle building. Along with carbs. A high carb intake at your post training meal will have less chance of being stored as fat.
This puts your body in what is called a catabolic state. and replacing tissues. Protein is involved in growing. The total carb intake is the same. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Protein Another important nutrient every body builder needs is plenty of protein. If you lose more nitrogen than you consume. Eat 50% fewer carbs (300g) for two days. your body will store them as fat and increase weight gain instead of muscle mass.As your day wears on. and then increases insulin levels (ensuring no loss of muscle) on the final two days. Glucose molecules make up carbohydrates just like amino acids make up proteins. For body builders. If you eat carbs late in the day. This is not good because the opposite is now happening. you will want to rotate your carb intake. so your body won't need as much. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. If you are needing to lose some fat along with building your muscles. Protein intake exceeds output. try varying the volume of intake. You usually see this in people who are starving. injured. Your energy requirements will also decrease at this time. nitrogen balance is an important concept to keep in mind when talking about proteins. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. your carb intake should decrease. That is made possible because proteins are the basis for body structures. then 50% more (900g) for the next two days. or have a fever. if your protein output exceeds intake you would have a negative nitrogen balance. Your body is degrading muscle and other body proteins. then the standard 600g for the next two days. and protein is retained in tissue as new muscle is added. state. this is something that you want. or muscle building. you will be in an anabolic. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. For example. On the other hand. repairing. burned. Obviously. your body will break down muscle tissue to get it. Watch out. . if you consume more than you lose. Amino acids are the building blocks of protein. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss).
Saturated fat is bad. catabolic means muscle loss. Fats Yes. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. milk 2 T. Fats are the main source of energy in the body. That way. If you are dieting while body building. concentrate on the complete sources of protein like meat. To compensate. While there are proteins in other foods. The general rule is to consume daily the same amount of grams in protein as your body weight. These are the fats that contribute to heart disease and high cholesterol. . you'll need to eat more protein to counteract this effect. and eggs. Many diets have you cutting back on fat and carbohydrate intake. A 200 pound body builder. steak. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. therefore. even when you are building the perfect body. cooked 5 oz. When calculating the amount of protein you are eating. 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. your body won't grow when it is in a catabolic state. Be aware of the amount of protein you are eating and make them work for you instead of against you. The key to fat intake is to stay away from bad fats and only eat the good fat.An anabolic state is when your body has a positive nitrogen balance.build muscle. you need to focus on the complete sources rather than those that are incomplete. but if you want to get ripped with your body building program. Because of the chemical composition of saturated fat. you'll need the amino acids in protein to work in your body. In body building contexts. protein can do what it is supposed to do . fish. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. your body cannot break it down very well. cooked broccoli 1 c. Ultimately. Fat combines with glucose for energy in order to spare the breakdown of protein. your protein intake should increase to 1 1/2 times your bodyweight. you'll still need some fats in your diet. would need to eat 200 grams of protein every day to put the body in an anabolic state. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c.
Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. Unsaturated fats are in liquid form as in oils. At room temperature. Trans fats cause an over activity in the immune system and are linked to stroke. This type of fat is often used in commercially processed food because they are preserved longer. seafood. They can reduce inflammation. Unsaturated fats are easier for your body to break down.Saturated fats are commonly found in animal products such as meat. well. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. fatigue. as well as egg yolks. Because they reduce inflammation in the body. These fats are most often found in fish and can have some significant health advantages. Trans fats should also be avoided. and even Type 2 diabetes. Fats are actually an important part of any diet. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. help prevent cancer growth. They are also more readily stored as body fat. So basically. You should truly strive to eliminate all trans fats from your diet. so they should be limited. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. maintain healthy hair and skin as well as providing a sense of fullness after meals. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. fat. and diabetes. Elevated levels of LDL can clog arteries and cause heart disease. and improve brain function. They play an important role in protecting the body's vital organs. heart disease. . Fats keep the body insulated. whole milk dairy products like milk and cheese. saturated fats are hard and solid. Omega 3 Fatty Acids can actually help combat conditions such as depression. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. joint pain. These fats are found naturally in foods like nuts and avocados. 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.
In fact. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Having higher levels of testosterone can help with your workouts by making you more aggressive. That includes alcohol as well.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. Not only will having a hangover lower your workout intensity. phosphorus. As many know. you must be careful not to overdo on the fats. There are several reasons why it does this. instead of topping with chocolate or candies. it slows down your metabolism hindering your body's ability to process foods. you will want to pay close attention to the foods you are feeding your body. It has no nutritional value but it does contain high caloric content. iron and potassium. so when those levels are down. . but alcohol lowers the amount of testosterone in your body and actually increases estrogen. But when you are a body builder. alcohol can have a detrimental effect on your progress. Because your cells aren't holding as much water. 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. it becomes much harder to build muscle. Not only that. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. hydrated and even over hydrated muscles allows for a much higher anabolic environment. 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. magnesium. Many people like a drink or two or even three to help them unwind and relax. For one. Alcohol consumption also hurts muscle growth. you will not be as intense in your lifting and weight training. but drinking actually lowers protein synthesis by twenty percent. Alcohol contains nothing but empty calories. About a 1/2 cup is a good amount. • Use olive oil in salad dressings and when cooking • When baking. relaxation and growth including calcium. it dehydrates your muscle cells.
For body builders. the kidneys can't function properly. The liver metabolizes stored fat for energy. it burns less fat. You can workout with the intensity of a professional. In other words. drinking water can actually help you shed excess water weight. some of the load is transferred to the liver. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. and you should. thinking there's a shortage. the body. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Water is especially important when following a "high protein" diet. urea (a toxic substance). as it helps remove excess nitrogen. Water flushes out toxins and other metabolic waste products from the body. you'll need much more. • No regular soda! Diet is better for you anyway and doesn't contain sugar . but for body builders. begins hoarding it. Many vitamins are water soluble. coffee. Water is good for you anyway. your skin starts looking soft and puffy.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. water can help them work. if you're training hard. you need plenty of water. so you're not getting the hydration you need. Water is part of every single metabolic process that the body undertakes. When water is in short supply. Contrary to popular belief. then you need a basic mega-vitamin. Soda. Supplements like creatine work in part because it pulls water in muscle cells. Plus. you won't be doing yourself any good. When this happens. and tea don't count either. creating an anabolic environment needed for muscle growth. If you're eating big to gain weight. water can actually reduce feelings of hunger. then you need even more water to help your kidneys do their work. If you're going to be using supplements in your body building program. and ketones. but if your diet stinks. This water is stored in extra cellular spaces. it can be especially important. A good diet is essential to an effective body building program. Without enough water. For this to work properly. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. The caffeine can increase fluid loss. If the liver is doing some of the kidneys' work. and water unlocks the power of those vitamins. In addition. Use artificial sweeteners instead.
• 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
. drained capers Paprika to taste Rinse fish and pat dry. and cheese mixture in a bowl. stir together mustard and garlic. Put a dollop of the mixture into each chicken breast. 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. Turn fish over. Optional: Garnish with lemon slices. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. or put toothpicks through them. or until the fish easily flakes with a fork. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Can diced tomatoes w/ basil. Drizzle with lemon juice. slice in half and flattened Combine the onion. Pan Broiled Fish 1 lb. Cover with tomatoes and liquid. skinless chicken breasts. Serve. Put the all spice. Pour the spaghetti sauce in. In a separate bowl. Tie the chicken breasts together with butchers twine. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Add the chopped onion and mushrooms. low-calorie Dijon mustard 1 clove garlic.15 minutes. Arrange fish and zucchini in a single layer in a large pan. salt and pepper in. low fat ricotta cheese Salt & pepper to taste 4 boneless. stirring occasionally. minced or pressed 2 tbsp. garlic & oregano Arrange fish filets in a single layer in skillet. egg. Serve. Ground Turkey Breast Sauce 1 lb. Serve plain or over brown rice. Broil on top rack for 5 minutes. spread with mustard/garlic mixture. Add browned chicken. spinach. Serve over your favorite type of noodle. Sprinkle with paprika and capers. Fish filets One 14 oz. Bake at 350 degrees for 30-35 minutes. frozen spinach. Cover and cook over medium heat for 10-20 minutes. cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Top on whole wheat pasta or brown rice if desired. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. thawed and dried 1 egg lightly beaten 8 oz.
Add barbeque sauce and stir together until well-coated. Chop egg whites and add to medium bowl.1 cup cooked brown rice 1/4 can red beans 2 tbsp. plain. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Add cheese if you like and let it melt after turning the burner off. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Microwave for approximately 1 minute when ready to serve. and tuna. barbeque sauce In large bowl or Tupperware. Add tuna and sprinkle with seasoning. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. or just use more egg whites. Cook tuna to desired doneness. 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. Fiery Chicken Deluxe . Add mayo.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. Cook to desired texture. Top with lettuce or spinach leaves and second slice of bread. Add tuna with an amount of Worcestershire Sauce that you like. This is also good cold. beans. black pepper. or over some brown rice. Eat plain or on a bed of pasta. combine all ingredients and stir until well-mixed. Chicken. mustard. and chicken. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. You can eat this on some whole-wheat bread. 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. low fat mayonnaise 1 tbsp. combine rice.
Add garlic and sauté 1 minute. then let it sit in the refrigerator for 3 . Pre-heat. and put the green beans in for 2 . Makes 2-3 servings Garlic Roasted Vegetables .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. the juicier it will be) This works best with a Foreman-style grill. Dried parsley Juice of 1/2 lemon 1 lb. or bake them for 25 minutes at 375 degrees. Let it marinate for 25 minutes. depending on how thick you would like your roll to be. Place one asparagus stick on the top and start rolling it. Cut chicken into two to four thin slices. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Put chicken slices in the container. Cover and cook 1 minute. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. rinsed and patted dry. salt with chicken in a container and really roll the chicken breast around in the mix. Fresh bay scallops. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. dried 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. Heat wine in a medium skillet over medium heat. add the salt and pepper. Add parsley and lemon juice. Snap off tough ends of asparagus and remove scales with vegetable peeler. You can grill rolls than for seven minutes on the electric grill at 375 degrees.10 hours (the longer. mustard and honey. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Give the asparagus a quick wash. minced 1 tsp. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. cayenne pepper. Place one slice of turkey bacon on each slice of chicken breast.
fresh 4 tbsp. Serve immediately. chicken and fish. boneless. Roast for about 30 minutes or until tender. Makes two servings Fish in Foil 1/2 lb. Combine with sunflower seeds. Salt and pepper to taste. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. fruit bits. peeled and halved 2 medium onions. and carrot. Salt and pepper to taste. or wrap roll-ups in plastic wrap for later use. dried thyme. cooked 2 tbsp. julienne 1 cup dry white wine 1 tsp. Roast for about 1 hour 20 minutes or until tender. Drink. and place in mixing bowl. sunflower seeds 2 tbsp. and pepper. Repeat until mixture is used up. peeled and cut into 6-8 wedges 1 large garlic bulb. Combine all the vegetables into a tinfoil bag. fresh. and yogurt. chopped 1 green onion. herbs. Chicken Salad Roll-ups 1 lb. On the Grill: Turn barbeque to medium. peeled and quartered 6 parsnips. zucchini. skinless chicken. celery. Combine all the vegetables in roasting pan. drizzle with olive oil and stir to coat. cut in two pieces 1 tomato. green onion. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. or 3 tbsp. Great with meat. Workout Energy Salad . dried rosemary. dried fruit bits 1/8 cup celery. Bake for 15 minutes. broken into cloves and peeled 1 tbsp. halibut. chopped 1 tbsp. Cut two 12 in. or 3 tbsp. olive oil In the Oven: Preheat oven to 400 F. square pieces of foil. Fold foil edges together. julienne 1 carrot.6 carrots. Top each piece of fish with tomato. 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. peeled and quartered 6 shallots. Sprinkle each with wine. chopped 4 small zucchini. Spread a little chicken mixture on lettuce leaf and roll up tightly. drizzle with oil and stir to coat. sealing with a pleat.
mushrooms. high blood pressure. avocado. In a screw-top jar. The spin-off is less likelihood of developing heart disease. and onion. peeled and sliced 1/3 tomato. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. torn into bite-sized pieces 1/3 cup spinach. sliced Fresh parsley In large salad bowl. mustard. spinach. and pour over salad. carrots. Nutrition is very important when you are trying to build up muscle mass. green beans. sliced 1/2 cup mushrooms. Weight control .1 cup lettuce. and sunflower seeds. broccoli. You don't necessarily have to be dieting. parsley. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. cooked and chopped 1 cup green beans. tomato. combine lettuce. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. and shake until thoroughly mixed for the salad dressing. sliced 1 green onion. Shake vigorously. torn into bite-sized pieces 1/3 cucumber.it's time to make the fitness connection In many cases fitness begins with weight reduction. Aerobic fitness is related to an individual's body fat. basil In a medium-sized salad bowl. and diabetes. . Arrange salad on a bed of lettuce leaves. In a screw-top jar. yogurt. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. mix olive oil with lemon juice and herbs. celery. cut in strips 1 cup broccoli. 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. combine the vinegar. cucumber. mushrooms. combine steak. lemon juice. 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. and pepper. Muscle Density Broccoli Salad 1/2 pound cooked steak. cooked and cut 1 stalk celery. The higher the fat.
Making nutrition work Improving your nutrition will increase your mileage in many ways. (2) Get motivated. Enjoy the payoffs:. (2) An improved self-image. (3) Develop a strategy (diet. 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 . b. (1) Make a decision to lose weight and shape up. Compare the benefits of a sound nutrition with the consequences of crash diets. (4) A feeling of pride. and so on). dehydration. and too strict and will lead only to temporary weight loss. Stay away from food fads they are usually boring. (3) A sense of accomplishment.. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. You can even lose weight while improving performance. Invest in yourself. (1) A healthy appearance.. unhealthy. exercise routine. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. (4) Carry out the strategy. lifestyle changes.a. headaches. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy.
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)
(2) Roast. you can include a favorite high calorie food item as a special occasional treat. Braise in covered pan on stove top or pan broil in a nonstick pan. sauces. and add spices to enhance flavors. b. and dry beans group. Many people. or sparerib is too tempting. The meat. and diet according to your plan. You have to make and follow your own rules according to your ability to control what you eat. Good cookin' for good lookin . soups. (2) Substitute plain. and baked products.7 liter = 24 ounces . bake.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces .5 liter = 17 ounces . broil. . poultry or fish without adding fat. or simmer meat. (1) Use skim or lowfat milk in recipes when making puddings. The urge to eat the whole thing becomes too great.a memo to the cook for cutting calories during food preparation a. however. fish. (3) Remove skin from chicken or turkey. But if you plan your diet. For them trying to eat just a cookie. poultry. Avoidance is one means of control. The milk and cheese group.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. have a particular food obsession that must be recognized. (1) TRIM fat from meat. piece of candy. Cook meats on rack so that fat can drain off. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.
(4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. remove the coating and eat only the meat. Check nutrition information label for total calories in each portion. However. c. Cut way back on regular salad dressings. (3) Try lemon juice or vinegar on salads. d. Avoid gravies. (2) Avoid recipes for baked products that require large amounts of fat and sugar. Substitute lower calorie ingredients. steamed. (2) Go easy on sauces. boil. With a spoon or knife. or sour cream. sauces. Starchy foods are not fattening when consumed in moderate quantities. butter. Some fruits may be broiled or heated with spices added for flavor. most restaurants have them. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. (1) Steam.(4) Chill meat broth until fat turns light and solid on top. skim or peel fat off and discard. butter. The vegetable and fruit group. or bake vegetables. Remove all the visible fat from the meat. Request diet salad dressing. If the meat has been fried (southern style chicken. c. schnitzel). Season with herbs and spices. avoid those prepared in cream . The bread and cereal group. b. (1) Use less fat and sugar than called for in recipes. d. (3) Check ingredient labels for fat and sugar content. and deep-fried food. Dining tips a. vinegar. or baked rather than fried potatoes. broil. and margarine. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. or lemon juice for your salad. (5) Have boiled.
or delicious low-calorie raw vegetables. regular soda. 1/2 liter Cocktails. jelly. 4. European beer. rice. gelatin.sauces or deep-fried. black coffee. honey. have fresh fruits. candy. For example. cookies. (1) Eat S-L-O-W-L-Y (2) Consume less fat. (1/2 cup) Hard liquor.6 oz. and mineral water add no calories to your diet. pastry. b. 12 oz. baked potatoes with a small amount of sour cream or margarine is a good choice.25 litre (8 oz. Low-calorie beverages. if you must. c. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. g. Follow these tips to lose weight and body fat. jam. Keep a food diary and monitor your own intake. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. USE SPARINGLY. a few crackers or pretzels. If you MUST have a snack. 11/2 oz. Lowfat milk is also a nutritious choice. . macaroni. Try a slice of lemon or lime in a glass of ice water. pies. Also. Avoid rich desserts. Alcohol calories American beer.) Sweet wine. (3) Take smaller portions (4) Consume less sugar.25 liter (8 oz. Carry individually packaged sugar substitutes to sweeten beverages. cakes. Plan your food intake and abide by your plan. . . and other sweets. f. (8) Plan snacks. sugar. ice cream.) Food Calories 160 250 165 110 200 300 Educate your appetite a. jigger Dry wine. Always check your intake for balanced nutrition and total calories. e. or spaghetti are good potato substitutes. noodles. unsweetened sodas.
) 840 Coke. Weight control . 160 French fries. b. (Each teaspoon supplies an additional 45 calories). 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. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 12 ozs. 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. or sugared beverage. 2 scoops 200 Potato or corn chips. 1/4 cup 340 Salted nuts: Peanuts. 25 nuts 252 Mixed. 2 tbs 170 Cashews. 1 ounce 150 Grapefruit or orange juice. Lower in sugar. creamed. soda. Lower in fat.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 1/2 liter 250 Creamy salad dressing. 1 cup 223 Beer (European). 1 ounce package 180 Chocolate candy. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. Become aware of how many calories you're consuming. Each teaspoon supplies an additional 20 calories.especially in snack foods.d.
Try not to be food centered. Occupy your time with other activities not related to food. big bones. This is important if you plan on being successful at losing weight. You may be a good athlete now. Dieting is up to you if you are willing to try. think of it as something you have chosen to do. so why lose weight? b. Make up your mind to control food instead of letting food control you. it will be easy to give up these typical excuses. . If you're serious about losing weight. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. or Everyone in my family is big it's hereditary. 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. 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. cream cheese 106 1 oz. c. Forget those old excuses: But I've got a large frame you know. or Gosh. Don't be angry that you have to lose weight. or discouragement. or I can still workout OK. anger. Get motivated. beef bologna 237 Lean ham 103 1 oz. but you want to strive to be the best.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. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. loneliness. I haven't weighed 180 pounds since I was 15 years old.3 oz.
To make sure you get all the nutrients and other substances you need for health. Construct new habit patterns. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. and oats) should form the foundation of a nutritious diet. pause halfway through meals and don't stuff yourself. Eating plenty of whole grains. You should consume at least 6-11 servings daily from the base of the pyramid. and Pasta Group: Foods made from grains (wheat. minerals. in preparation. Your body is adjusting to your new eating habits and changes are taking place.d. overeating hurts no one but yourself. Don't let this be wasted effort. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. . Make meals as pleasant as possible even if you are cutting down on what you eat. Rice. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. and different whole grain foods differ in nutrient content. slow down. You are always responsible for what you are eating. For best results. h. or at the table. and other substances that are important for good health. Stick with it! f. Choose the recommended number of daily servings from each of the five major food groups. Remember all the work it took to get you to your desired weight. unless fat is added in processing. carbohydrates (starch and dietary fiber). Different foods contain different nutrients and other healthful substances. remember. Cereals. rice. Grain products are low in fat. Breads. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. g. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. enjoy flavors. i. No single food can supply all the nutrients in the amounts you need. e. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Don't cheat. They provide vitamins. Make your meals last longer. 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.
tomatoes. or a 1/2 cup of chopped. strawberries. green peppers. One cup of leafy raw vegetables is also a serving size. The best choices from this food group are bran cereals. canned. To ensure that you get essential vitamins and minerals. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. cantaloupe. in addition to providing vitamins and minerals.Consuming the recommended daily intake is not difficult if you understand serving sizes. steamer. which is much smaller than the regular salad served with a restaurant dinner. Cook in a microwave. rye. or cooked fruit. or winter squash are the best choices. A 3/4 cup of vegetable juice also constitutes a serving from this group. and most people eat more. Vegetables are nature's vitamins. carrots. Choose dark green. To maximize the vitamin and mineral content of your vegetables. A serving size of raw or cooked vegetables is only 1/2 cup. A 1/2 cup of fruit is about the same size as a tennis ball. and dried fruit. A 3/4 cup of fruit juice equals one serving. A 1/2 cup of cooked rice. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. you should strive for 3-5 servings per day from this group. corn and oat bran). Breakfast is a good opportunity to eat some fruit. iceberg lettuce. Two to four servings of fruits are recommended each day. vitamins. A 1/2 cup of vegetables is about the size of a tennis ball. cereal. If you choose fruit juice. The darker the vegetable. the more likely it is to have large amounts of vitamins and minerals. or minerals. or pasta is about the same size as your fist. Fruit Group: The fruit group. and stoned wheat and whole grain crackers. spinach. bananas. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. or wok only until tender crisp. The lighter colored vegetables. whole wheat). Other good choices are citrus fruits. cauliflower. Broccoli. such as cucumbers. also provides fiber. don't overcook. collards. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. Brussels sprouts. low fat bagels (pumpernickel. Juice that you can see through . oat bran. kiwi. and celery are mostly fiber and water with very little calories. and yellow vegetables. orange. whole grain breads and rice. whole grain muffins (bran.
or grilling. milk. 1 ounce of cheese is about the size of four dice. chicken. which can't be made by the body. including cheese. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Quick and easy choices include canned tuna. sour cream. or 1/3 cup of nuts. or 2 ounces of processed cheese (American) is considered a serving size. so you may not get your daily requirement for the essential nutrients. peach nectar. and minerals. a 2 1/2 ounce soyburger. Most fats and sugars are nutrient poor. can also contain a large amount of fat. frying food in fat (cooking oil) once in a while is all right. Fish. Top choices are 1% or skim milk. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). however. or prune juice). Milk. lentil soup. and is easily attainable. For this reason. A serving size of cooked fish. However. and yogurt. Oils. Eggs. Two to three servings from this group are required each day. a 1/2 cup of natural cheese (Cheddar or Swiss). Foods from this group are still an important part of a performance diet. it does not mean that you should never eat these items. low-fat cheese. Poultry. vitamins. 1 egg. fiber. or protein. The milk group. however. Most people are at one extreme or the other by consuming too much or not enough from this group. no vitamins. This means that they provide nothing to the body except calories. Many no-fat or low-fat dairy products are available. A better food preparation choice is baking. poultry. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. minerals. 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. they are referred to as empty calories. and yogurt.(apple. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). Yogurt. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. and beans. . The serving sizes typically consumed greatly exceed the nutritional requirement. and Cheese Group: These dairy products are a great source of protein. Dry Beans. roasting. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. and minerals (fortified by law) especially calcium and riboflavin. Meat. One cup of milk or yogurt. a 1/2 cup of cooked dry beans. For example. 2 tablespoons of peanut butter. grape. vitamins. peanut butter. The recommended number of servings per day for this group is 2-3. Like the milk group. water. Fats. Sweets add taste and flavor. this group can contain large amounts of fat as well.
which is measured in calories. and they may be just as high in calories. increase the risk for coronary heart disease by raising the blood cholesterol. especially saturated fats. for example. walnuts. but most people still eat too much saturated fat. or lean meat. turkey from the meat and beans group. which is a better choice than apple juice. poultry. and K. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. and fiber and add undesirable or questionable additives.Top choices from this group include olive oil. Some kinds of fat. or a cup of low-fat milk or yogurt for a snack. fiber. Choose them wisely. molasses. but choose sensibly. High-fat foods contain more calories than the same amount of other foods. cream. Choose natural or less processed foods whenever possible. which is a better choice than apple pie. and carotenoids. whole grain foods. A baked potato is a better choice than mashed potatoes. which is a better choice than potato chips. Snacks and meals eaten away from home provide a large part of daily calories for many people. An apple is a better choice than applesauce. 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. D. Also. choose small portions of foods. vegetables. Eating lots of fat of any type can provide excess calories. and sodium. so they can make it difficult for you to avoid excess calories. E. Try fruits. Food processing tends to remove vitamins. and . whole milk. a sandwich may provide bread from the grains group. minerals. low fat doesn't always mean low calorie. fats. berry jams. Your pattern of eating is also important. and they help absorb the fat-soluble vitamins A. and cheese from the milk group. CHOOSE SENSIBLY The carbohydrates. ask that it be grilled rather than fried. Sometimes extra sugars are added to low-fat muffins or desserts. In contrast. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. butter. or a favorite dessert. Fats supply energy and essential fatty acids. However. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. notice that many of the meals and snacks you eat contain items from several food groups. When eating out. For example. You need some fat in the food you eat. If you choose fish. These foods include high-fat dairy products (like cheese. and proteins in food supply energy.
such as many hard margarines and shortenings. lean poultry. Choose dry beans. Fish. . or nuts daily. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. such as salmon. Beans. Trim fat from meat and take skin off poultry.If you need fewer calories. peas. most nuts. and mackerel. tuna. Meat. Olive. These foods include liver and other organ meats. Use moderate amounts of food high in unsaturated fats. or lentils often.Choose 2 to 3 servings of fish. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . corn oil. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. and Nuts . avocados. sunflower. salami. Unsaturated fats occur in vegetable oils. palm oil. fatty fresh and processed meats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and dairy fats.Choose vegetable oils rather than solid fats (meat and dairy fats. These foods include those high in partially hydrogenated vegetable oils. Shellfish. and coconut oil. egg yolks.regular ice cream). Some fish. Poultry.Limit your intake of high-fat processed meats such as bacon. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. and peanut oils are some of the oils high in monounsaturated fats. the skin and fat of poultry. and other cold cuts. Eggs. and fatty fish like salmon. Vegetable oils such as soybean oil. . . Try the lower fat varieties (check the Nutrition Facts Label). canola. shellfish. taking care to avoid excess calories. olives. bologna. sausages. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. other lean meats. decrease the amount of fat you use in cooking and at the table. lard. beans. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Keep your intake of these foods low. shortening).
and low-fat cheese most often.Choose fruits as desserts most often.Choose fat-free or low-fat milk. Examples of these foods include milk. . Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. During digestion all carbohydrates except fiber break down into sugars.. not the naturally occurring sugars in foods like fruit or milk. Choose foods lower in saturated fat and cholesterol. . This decreases the saturated fat and calories but keeps all other nutrients the same. Foods containing added sugars provide calories.Limit your intake of foods with creamy sauces. and grains. but may have few vitamins and minerals.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. fat-free or low-fat yogurt.Limit your intake of liver and other organ meats. cereals. .Use egg yolks and whole eggs in moderation. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Sugars and starches occur naturally in many foods that also supply other nutrients. Try switching from whole to fat-free or low-fat milk. some vegetables. Limit ground meat and fatty processed meats. . Prepared Foods .Choose fish or lean meats as suggested above. and cheese. breads. In the United States. Dairy Products . Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. and add little or no butter to your food. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. Sugars are carbohydrates and a source of energy (calories). the number one source of added sugars is nondiet soft drinks (soda or pop). Foods at Restaurants or Other Eating Establishments . fruits. marbled steaks.
and some cooking styles call for adding a very salty seasoning such as soy sauce. At present. and sweetened canned fruits. cakes and cookies. 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. Salt is found mainly in processed and prepared foods. There is no way to tell who might develop high blood pressure from eating too much salt. Choose and prepare foods with less salt. like chocolate milk. . consuming less salt or sodium is not harmful and can be recommended for the healthy. You may be able to reduce your chances of developing high blood pressure by consuming less salt.Sweets and candies. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Salt (sodium chloride) is the main source of sodium in foods. presweetened cereals. like soft drinks. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. also are high in vitamins and minerals. and fruit drinks and fruitades are also major sources of added sugars. the firmest link between salt intake and health relates to blood pressure. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. High salt intake also increases the amount of calcium excreted in the urine. However. The reasons for switching to a vegetarian lifestyle are many. Some recipes include table salt or a salty broth or sauce. Only small amounts of salt occur naturally in foods. but when you do decide to switch to a meatless diet. Eating less salt may decrease the loss of calcium from bone. Never stop learning about your diet and what you put into your body. you need to go into it with as much information as you can. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Not all foods with added salt taste salty. Some foods with added sugars. Intake of a lot of foods high in added sugars. You will face no nutritional deficiencies. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. normal person. Some people add salt or a salty seasoning to their food at the table. is of concern.
• Lacto-ovo-vegetarian: Eats both dairy products and eggs. animal foods contain far higher concentrations of agricultural chemicals than plant foods. eggs. Consists mainly of raw fruit. in secondary consumption of antibiotics. or any other animal product. grains and nuts. . including sterols. fish. The highest levels eliminate fruit and vegetables. nuts. Plants do not contain cholesterol. growth hormones and other veterinary drugs that are given to livestock animals. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. herbicides. A vegetarian does not eat any meat. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Vegetarians live on a diet of grains. are well documented. I have included this section for your personal choice. particularly saturated fats. milk and milk products. etc. Not all levels are vegetarian. The list can go on and on. • Fruitarian. These drugs are consumed when animal foods are consumed. fish. Being higher on the food chain.000 different drugs. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. game. including pesticides. poultry or any slaughterhouse by-product such as gelatin. There are over 20. Vegetarian foods tend to cost less than meat based items. This is the most common type of vegetarian diet. Being healthier on a vegetarian diet means spending less on health care. The dangers herein. or slaughter by-products such as animal fats. with or without free-range eggs. poultry.Animal foods are higher in fat than most plant foods. seeds. • Vegan: Does not eat dairy products. eventually reaching the level of a brown rice diet. • Lacto-vegetarian: Eats dairy products but not eggs. vegetables and fruit. antibiotics. Whatever your reason for wanting or not wanting to become a vegetarian. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). becoming increasingly restrictive. You might be surprised to know that there are many different types of vegetarians. shellfish or crustacean. Vegetarians not eating anything containing dairy products or eggs are called vegans. though each level gradually eliminates animal products. A type of vegan diet where very few processed or cooked foods are eaten. The diet progresses through ten levels.
though their exact meaning can differ. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. and pigs to provide food for their families. The women would grow huge gardens that would provide the rest of the nutrition. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Men would kill deer. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. Somewhere along the way.Other terms can be used in describing various vegetarian diets. They were freaked out by the thought of consuming something that at one time could look them in the eye. That includes chicken. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Many. Back then. but also how it was processed for human consumption. In fact. The meat was cleaned and cured without chemicals or preservatives. but not fish. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. the food was pure and unprocessed. many years ago. There really is no single vegetarian eating pattern as you can see from the definitions above. because choosing to eat as a vegetarian is such a personal decision. . The term strict vegetarian may refer to a vegan diet. people survived on what they could grow or kill. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. cows. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. big business began changing the way food was not only distributed. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Persons consuming fish but no meat are sometimes called pescetarians.
the way animals are killed and the preservatives put into the meat . the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. but others have taken a different turn. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal.are reason enough for some people to give up meat. Meat . In fact. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. . some meat processors even inject beef with a red dye to make it look more appealing to the consumer. elevated blood pressure. These two instances . Mad cow disease is a very real illness that causes dire circumstances even death. They have decided that eating pure and natural foods instead of processed foods are the way to go. It's true that the way we process meats can begin in a not so pleasant way. 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. Let's look at some common reasons people give for eating meatless meals. They are also often injected with artificial hormones to increase meat production.is often associated with higher risks of heart ailments. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Then concern began to arise as to how safe these foods really were. surveys were taken. It is a lot cheaper to buy vegetarian foods instead of meat. Once they are killed. This can't be healthy . and results were published that indicated some of these processing procedures weren't as safe as originally thought. Some of us still don't have much concern over our processed foods.for anyone! Many animals are also infected with diseases due to poor living conditions. Plus. even before the animals are sent to a slaughterhouse. Another good reason is that meat is expensive. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.Initially. and other diseases. Studies were conducted.especially red meat . people just accepted the fact that processed foods were a way of life.
Vegetarians are less susceptible to major diseases that afflict present-day society. and vitamins are all contained in our foods. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. 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. Their immune system is stronger. and thus smaller medical bills. 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. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. This is simply not true. are healthier. there can be little doubt that eating a vegetarian diet is a healthier way to eat. Vegetarians have fewer physical complaints. but keep us from getting sick. they live longer. Certain components of food help our bodies not only operate more efficiently. and enjoy very productive lives. It's just a more productive and less invasive way to eat that gives way more benefits than not. As a result. and their physical appearance is better. Medical studies have proven that a vegetarian diet is easier to digest. There are six food groups in the vegetarian diet. their bodies are more refined. A vegetarian diet is healthy because it is typically low in saturated and total fat. calcium. They include: . provide a wider range of nutrients. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. Protein. fewer dental problems.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. make less frequent visits to a doctor. Whatever the reason. and imposes fewer burdens and impurities on the body. most people choose a vegetarian diet for health reasons.
rice.kidney beans. pasta etc). • Grains/cereals: wheat (in bread. flour. rice. walnuts. soya protein etc. although they are needed in varying quantities. and the mineral iodine. lentils. men need about 55g (more if very active). baked beans. sunflower seeds. lentils.wheat (bread & pasta). pine kernels etc. sunflower. D. rye. it is worth remembering that everything you eat gives you a whole range of essential nutrients. soya milk. oats. Protein is very important in the diet. textured vegetable protein. Women need about 45g of protein a day (more if pregnant. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. walnuts. Still. millet. Carbohydrate. peanuts. beans. pumpkin. lactating or very active). supplies vitamins A. All these nutrients can be easily obtained by vegetarians from other sources. and E. almonds. Nutrients are usually divided into five classes: carbohydrates. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. cashews. brazils. etc. etc. • Soya products: tofu. tempeh. • Seeds: sesame. All are equally important to our well-being. . hazelnuts. • Fruit & vegetables. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12.almonds. etc. some B vitamins and minerals (mostly iron. in addition to the above. • Dairy products or Soya products . • Pulses .tofu. Evidence suggests that excess protein contributes to degenerative diseases. maize. sesame seeds. • Vegetable oils and fats . rye. maize (sweet corn). potassium and phosphorous). fat. barley. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. vitamins and minerals.• Cereals/grains . barley. • Nuts & Seeds . We also need fiber and water. oats. Meat supplies protein. tempeh. Most foods contain a mixture of nutrients (there are a few exceptions.margarine or butter. chick peas. Potatoes are a useful cereal alternative. fats (including oil). Fish. proteins. linseeds. • Pulses: peas. veggie burgers. zinc.
There are 20 different ones in all. Carbohydrates are the body's main source of energy.g. pasta. It is a normal part of the human way of eating. they have to be provided in the diet and so they are called essential amino acids. Amino acids are the units from which proteins are made. Most of our carbohydrates are provided by plant food. oats. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. • Free range eggs. Single plant foods do not contain all the essential amino acids we need in the right proportions. whether we are meat-eaters or vegetarians. milk and ordinary table sugar. any deficiency in one is cancelled out by any excess in the other. Refined sources of sugar are best avoided as they provide energy without any associated fiber. Even those foods not considered high in protein are adding some amino acids to this pool. porridge. rye) and some root vegetables. millet.• Dairy products: milk. cheese. but eight cannot be made. A few examples are beans on toast. It is now known that the body has a pool of amino acids so that if one meal is deficient. rice. We mix protein foods all the time. such as potatoes and parsnips. This is not as alarming as it sounds. muesli. Complex carbohydrates are found in cereals/grains (bread. barley. quiche. There are three main types: simple sugars. The sugars or simple carbohydrates can be found in fruit. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. We can make many of them in our bodies by converting other amino acids. yoghurt (butter and cream are very poor sources of protein). macaroni cheese. Contrary to previous . buckwheat. it can be made up from the body's own stores. we don't have to worry about complementing amino acids all the time. as long as our diet is generally varied and well-balanced. complex carbohydrates or starches and dietary fiber. vitamins or minerals and they are also the main cause of dental decay. Adding dairy products or eggs also adds the missing amino acids. Because of this. but when we mix plant foods together. e. The unrefined carbohydrates. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. or rice and peas. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet.
nuts & seeds. Mono-unsaturated fats. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Dietary fiber or non-starch polysaccharide (NSP). Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). fruit (fresh and dried) and vegetables. In fact starchy foods are very filling relative to the number of calories that they contain. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. B2 (riboflavin). refers to the indigestible part of a carbohydrate food. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. B12 (cyanocobalmin). called fatty acids.belief a slimming diet should not be low in carbohydrates. are termed essential as they must be provided in the diet. B6 (pyridoxine). Too much fat is bad for us. such as olive oil or peanut oil. Fiber can be found in unrefined or wholegrain cereals. are best used for frying as the poly-unsaturated fats. fats are made of smaller units. Like proteins. It is added to most margarines. • B Vitamins: This group of vitamins includes B1 (thiamin). but a little is necessary to keep our tissues in good repair. for the manufacture of hormones and to act as a carrier for some vitamins. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. The one thing they have in common is that only small quantities are needed in the diet. with the exception of palm oil and coconut oil. pantothenic acid and biotin. B3 (niacin). folate. orange or yellow vegetables like carrots and tomatoes. linoleic and linolenic acids. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. This is no problem as they are widely found in plant foods. pulses and green vegetables. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). as it is now termed. or in sufficient quantities. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. like sunflower or safflower oil are unstable at high temperatures. . leafy green vegetables and fruits like apricots and peaches. Two of these fatty acids.
Found in dairy produce. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. cheese and butter. cereals and bacterial synthesis in the intestine. Found in leafy green vegetables. bread. . Minerals perform a variety of jobs in the body. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. • Vitamin C: Fresh fruit.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. nuts and seeds (especially sesame seeds). leafy green vegetables. • Iron: Needed for red blood cells. Vitamin B12 is added to yeast extracts. whole meal bread. dried fruits. • Vitamin E: Vegetable oil. all leafy green vegetables and potatoes. soya milks. but a good intake of vitamin C will enhance absorption. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Vitamin D helps calcium to be absorbed. lentils and pulses. eggs. • Vitamin K: Fresh vegetables. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. molasses. tap water in hard water areas. salad vegetables. cheese. It is also added to most margarine and is present in milk. The very young. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. veggie burgers and some breakfast cereals. eggs. Vegetable sources of iron are not as easily absorbed as animal sources. These sources are usually adequate for healthy adults. wholegrain cereals. dried fruits (especially apricots and figs).
CALCIUM Calcium is the most abundant mineral in the human body.2 kg of calcium. In adults. This usually occurs after 35- . cheese. The main function of calcium is structural. about 99% is in the bones and teeth where it plays a structural role. Calcium is also needed for blood clotting. This is important in nerve impulse transmission and muscle contraction.• Zinc: Plays a major role in many enzyme reactions and the immune system. Dairy products also have plenty of iodine. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. This is finely controlled by hormones. This involves loss of calcium from the bones and reduced bone density. Calcium can bind to a wide range of proteins altering their biological activity. but the quantity depends on how rich the soil is in iodine. There is continuous movement of calcium between the skeleton and blood and other parts of the body. activating clotting factors. Found in green vegetables. Calcium also plays a role in cell biology. Bone loss occurs with age in all individuals. This may be related to repeated pregnancy with lengthy breast feeding. Of the body's total calcium. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Metabolites of Vitamin D are important in this. sesame and pumpkin seeds. Osteoporosis can be due to calcium deficiency. • Iodine: Present in vegetables. Sea vegetables are a good source of iodine for vegans. increasing re-absorption of calcium by bones. lentils and wholegrain cereals. This causes bones to be brittle and liable to fracture. calcium deficiency may lead to osteomalacia (softening of bones). The skeleton of a young adult male contains about 1. muscle contraction and nerve impulse transmission. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle.
urine and sweat. found in bran. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Dairy products. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. other research has found no difference between vegetarians and omnivores. Vitamin D is essential for absorption of calcium from the gut. Adaptation to both high and low calcium intakes occur. Saturated fats can also lessen calcium absorption. nuts and seeds (almonds. This usually results from excessive doses of vitamin D and can be fatal in infants. Bone loss is greatest in women following the menopause. oestrogen. Calcium loss is reduced if dietary calcium is low. Most flour is fortified with calcium carbonate so cereals can also be a good source. sesame seeds). The risk of osteoporosis may be altered by factors other than diet. Postmenopausal women are particularly at risk from osteoporosis. being underweight. brazil nuts. Calcium loss is roughly equal to dietary calcium in adults. This involves sensations of tingling and numbness and muscle twitches. This is thought to be due to animal protein increasing calcium loss from bones. and oxalic acid. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. A low level of calcium in the blood and tissues can cause hypocalcaemia. . Calcium balance can be affected by a range of other factors. leafy green vegetables. smoking and alcohol can all increase the risk. Uronic acid. This is called tetany. In infants and children calcium is retained for new bone growth. whole cereals and raw vegetables is one of these. a component of dietary fiber. Meat is a very poor source of calcium. Excess calcium in the blood can cause nausea. Reduced intake leads to increased efficiency of absorption. vomiting and calcium deposition in the heart and kidneys. However. Lack of exercise. diets habitually high in these acids are not thought to have a major effect on calcium absorption. However. Calcium is lost in the feces.40 years and involves the shrinking of the skeleton. This is due to reduced levels of the hormone. Calcium is present in a wide range of foods. Hard water may also provide calcium. A number of substances can inhibit the absorption of calcium. and dried fruit are all good sources of calcium for vegetarians. tofu. Phytic acid. found in certain fruits and vegetables can also bind calcium. Calcium is also lost during lactation in breast milk. In severe cases muscle spasms may occur.
Foods rich in saturated fats are usually of animal origin. Fats can be classed as either saturated. Vegetable fats are generally unsaturated. calcium absorption from the gut increases and no additional calcium is generally needed. The term lipids include both fats and oils. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Therefore. Raised blood cholesterol is associated with an increased risk of heart disease. This depends on the type of chemical bonds present in the fatty acid. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Saturated fat raises the level of cholesterol in the blood. The nature of fat depends on its constituent fatty acids. monounsaturated or polyunsaturated. being made up of three fatty acid molecules to one glycerol molecule. . Fats tend to be solid at room temperature whilst oils are liquid. Pregnant adolescents are an exception to this. The building blocks of fats are called fatty acids. Fats and oils are essentially the same. Breast feeding women need extra calcium. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Fats consist of fatty acids and glycerol. Cholesterol is present in animal foods but not plant foods. A lactating woman can lose up to 300 mg a calcium/day in breast milk. These can be either saturated. monounsaturated or polyunsaturated. There are about 16 different fatty acids commonly present in foods.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. Nearly all the fats in our bodies and in foods are triglycerides. having particularly high calcium needs.
E and K. This process is known as hydrogenation. They are usually of plant origin. suet and meat fat are saturated fats. D. Because of this conversion. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Hydrogenated vegetable oils are often present in margarine and other processed foods. However. lard. They are widely present in plant oils such as sunflower. Plant oils may be hardened by the addition of hydrogen atoms. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Unsaturated fats are liquid at room temperature. . converting double bonds to single bonds. These are linoleic acid and alinolenic acid. Two fatty acids are termed essential fatty acids. though fish oils may also be high in polyunsaturated fatty acids. Saturated fats tend to be animal fats and are solid at room temperature. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. If there is just one double bond then it is monounsaturated. Fats are also essential for the structure of cell membranes and are precursors of many hormones. As well as being a concentrated source of energy. Cholesterol belongs to the sterol group of fats. rapeseed and soyabean oils. If there is more than one then it is polyunsaturated.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. then it is unsaturated. arachidonic acid is not an essential fatty acid as was once believed. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. It is present in all animal tissues but is absent from plants. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. fish oils are sometimes used therapeutically. Fats have a number of important functions in the body. The body can make its own cholesterol and so a dietary source is not required. 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. For this reason. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. These must be present in the diet as the body is unable to make them itself. Butter.
HDL cholesterol may help protect against the risk of heart disease. Meat. Fresh fruit and vegetables are rich in these anti-oxidants. Saturated fats are nearly always from animal foods. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. saturated fat raising blood cholesterol. Hydrogenation of margarine causes this to occur. including alcohol. . Egg yolks and highfat dairy products are high in cholesterol. It has been suggested that trans-fatty acids can increase the risk of heart disease. These are called the cis and trans forms. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. C and E offer protection against free radicals. These complex molecules are called lipoproteins. Polyunsaturated fats can also generate free radicals. Cholesterol is present in all animal foods but not plant foods. A number of factors. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Lard and suet are saturated fats. Olive oil is a monounsaturated fat. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). eggs and dairy products all contain saturated fats. stress and environmental pollutants can increase the generation of free radicals in the body. There are four main types of lipoprotein involved in cholesterol transport. Cholesterol may form plaques on artery walls if levels in the blood are too high. Unsaturated fatty acids exist naturally in the cis form. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Unsaturated fatty acids can exist in two different geometric forms. Because of this high blood cholesterol is linked with heart disease. This can lead to atherosclerosis. Coconut oil and palm oil are vegetable sources of saturated fats. It is the LDL cholesterol which has been linked to heart disease. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio.Cholesterol is transported in to various proteins. Polyunsaturated fats are usually from plant sources. Anti-oxidants such as vitamins A. especially when exposed to heat or sunlight.
spleen and bone-marrow. . Dietary advice is to reduce this. transporting oxygen in the blood to all parts of the body. 2/3 of which is present in hemoglobin. Advice to vegetarians is to keep fat intake to a minimum. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. lack of stamina. between 10-20% of child-bearing age women are said to be anemic. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. breathlessness. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. which acts as an oxygen store in muscle tissue. Special emphasis is placed on reducing the amount of saturated fat in the diet. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. headaches. people with low iron levels having lowered resistance to infection. 1/3 suffering from severe deficiency and anemia. loss of appetite and pallor. and to use olive oil for cooking purposes. insomnia. the red pigment in blood. It also plays a vital role in many metabolic reactions. The body contains between 3.Currently it is believed that around 42% of energy in the typical diet is from fat. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats.5 and 4. 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%. Symptoms of anemia include tiredness. However. A small amount is present as myoglobin. The remainder is stored in the liver.5g of iron. Iron deficiency is the most prevalent nutritional problem worldwide. In developed countries. Research has also shown iron deficiency to be associated with impaired brain function. Iron also plays an important role in the immune system. IRON Iron is an essential component of hemoglobin. Iron is essential for the formation of hemoglobin. Iron deficiency can lead to anemia. Vegetarian diets tend to be lower in fat than omnivore diets. All these symptoms are associated with decreased oxygen supply to tissues and organs. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Iron deficiency is the most widespread mineral nutritional deficiency worldwide.
Non-haem iron is less easily absorbed by the body than is haem iron. These are the essential amino acids. the amino acids in one protein compensating for the deficiencies of another. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. There are about 20 different amino acids. Citric acid. Haem iron only exists in animal tissues. . eight of which must be present in the diet. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Good sources of iron for vegetarians include wholegrain cereals and flours. and fresh leafy green vegetables. amino acids and alcohol can also promote iron absorption. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. oxalates and phosphates present in plant foods can inhibit absorption. green peppers. pulses such as lentils and kidney beans. Lowered levels of iron in the diet result in improved 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. Vitamin C greatly increases the absorption of non-haem iron. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. despite a high intake of fiber and phytate.Dietary iron exists in two different forms. Foods rich in vitamin C include citrus fruits. The absorption of iron is influenced by other constituents of a meal. 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 some dried fruits. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Unlike animal proteins. plant proteins may not contain all the essential amino acids in the necessary proportions. Iron absorption can also be influenced by the amount of iron in the diet. leafy green vegetables. However. a varied vegetarian diet means a mixture of proteins are consumed. Phytates. sugars. Fiber may also inhibit absorption. Excess dietary protein may lead to health problems. blackstrap molasses. whilst in plant foods iron is present as non-haem iron. Proteins are made up of smaller units called amino acids.
valine. immune protection. soya milk and textured soya protein such as soya mince). tryptophan. methionine. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Different foods contain different proteins. Proteins are essential for growth and repair. hydrogen. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. threonine. Most foods contain at least some protein. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. oats. and the transmission of nerve impulses are all dependent on proteins. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. A typical protein may contain 500 or more amino acids. the essential amino acids cannot be made and so they must be supplied in the diet. Good sources of protein for vegetarians include nuts and seeds. isoleucine. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Excess protein may also be converted to fat and stored. Amino acids link together to form chains called peptides. soya products (tofu. Proteins in skin and bone provide structural support. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. . Many hormones are proteins. Protein can also provide a source of energy. The amino acid that is in shortest supply is called the limiting amino acid. Certain amino acids can be made by the human body. each with their own unique amino acid composition. cheese and yoghurt). protein is used. Muscle contraction. oxygen. However. phenylalanine. and rice). The eight essential amino acids required by humans are: leucine. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. nitrogen and occasionally sulphur. cereals (wheat. histidine is also considered to be an essential amino acid. and lysine. Amino acids are simple compounds containing carbon. free-range eggs and some dairy products (milk.Proteins are highly complex molecules comprised of linked amino acids. For children. pulses. All enzymes are proteins and are vital for the body's metabolism. There are about 20 different amino acids commonly found in plant and animal proteins. They play a crucial role in virtually all biological processes in the body.
seeds. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. Soya is a high quality protein on its own which can be regarded as equal to meat protein. Vegetarians and vegans eating a well-balanced diet based on grains. which is regarded as the ideal. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . This does not mean that vegetarians or vegans go short on essential amino acids. grains tend to be short of lysine whilst pulses are short of methionine. For instance. the amino acids in one protein can compensate for the one lacking in the other. and in some cases better. and rice with peas or beans are all common examples of protein complementing. Beans on toast. This is known as protein complementing. milk and cheese tend to be of a higher protein quality than plant proteins. such as meat. However. The limiting amino acid tends to be different in different proteins. it has been thought that protein complementing needed to occur within a single meal. cheese or peanut butter sandwich. it is not surprising that animal proteins. This means when two different foods are combined. pulses. Many plant proteins are low in one of the essential amino acids. than protein from animal foods. This is why plant proteins are sometimes referred to as low quality proteins. 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.Protein quality is usually defined according to the amino acid pattern of egg protein. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. muesli with milk (soya or cow's). Previously. Combining plant proteins. As such. leads to a high quality protein which is just as good.
This results in anemia. Many vegan foods are supplemented with B12. 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. Symptoms include excessive tiredness. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Vitamin B12 neuropathy. Vitamin B12 is necessary for the synthesis of red blood cells. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. However. DNA production is disrupted and abnormal cells called megaloblasts occur. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). eggs and dairy products. This is especially important in tissues where cells are dividing rapidly. B12 is necessary for the rapid synthesis of DNA during cell division. While vegetarian diets usually meet or exceed protein requirements. There has been considerable research into proposed plant sources of vitamin B12. Fermented soya products. the maintenance of the nervous system. they are typically lower in total intake of protein than non-vegetarian diets. and algae such as spirulina have all been suggested as containing significant B12. Deficiency can cause anemia. It contains cobalt. can also occur. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. It is exclusively synthesized by bacteria and is found primarily in meat. . This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. If B12 deficiency occurs. 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. Because infants and children are growing they require more protein than adults (proportional to their body weight). the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. and growth and development in children. and so is also known as cobalamin. particularly the bone marrow tissues responsible for red blood cell formation. seaweeds.
if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Other symptoms can include a smooth. seaweeds and algae have all been proposed as possible sources of B12. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. When deficiency occurs. and nori.breathlessness. have both appeared to contain significant amounts of B12 after analysis. miso. listlessness. known as intrinsic factor. known as B12 analogues. Fermented soya products. The only reliable unfortified sources of vitamin B12 are meat. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. People on diets low in B12. dairy products and eggs. Around 80% of this is stored in the liver. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. However. found no significant B12. Assay methods used to detect B12 are unable to differentiate between B12 . In comparison. shoyu and tamari. sore tongue and menstrual disorders. including vegans and some vegetarians. Anemia may also be due to folic acid deficiency. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. This is known as enterohepatic circulation. including tempeh. Vitamin B12 can be stored in small amounts by the body. it is thought that this is due to the presence of compounds structurally similar to B12. Total body store is 2-5mg in adults. pallor. B12 is also important in maintaining the nervous system. an algae available as a dietary supplement in tablet form. These cannot be utilized to satisfy dietary needs. folic acid also being necessary for DNA synthesis. Vitamin B12 is excreted in the bile and is effectively reabsorbed. There has been considerable research into possible plant food sources of B12. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. analysis of fermented soya products. Spirulina. and poor resistance to infection. a seaweed. However. may be obtaining more B12 from re-absorption than from dietary sources. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12.
A boiled egg contains 0. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs.2 µg. However. though little is known about this.5 µg. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. particularly in areas where hygiene standards may be low. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Zinc is vital for the healthy working of many of the body's . B12 has very low toxicity and high intakes are not thought to be dangerous. Human feces can contain significant B12. Fermentation in the manufacture of yoghurt destroys much of the B12 present. B12 not being absorbed through the colon lining. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure.7 µg. These include yeast extracts. ZINC The mineral zinc is present in every part of the body and has a wide range of functions.and its analogues. It helps with the healing of wounds and is a vital component of many enzyme reactions. the bacteria produce B12 too far down the intestine for absorption to occur. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. 1/2 pint of milk (full fat or semi skimmed) contains 1. A range of B12 fortified foods are available. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. A slice of vegetarian cheddar cheese (40g) contains 0. Vecon vegetable stock. Bacteria present in the large intestine are able to synthesize B12. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Lactating women need extra B12 to ensure an adequate supply in breast milk. Boiling milk can also destroy much of the B12. as the B12 analogues can compete with B12 and inhibit metabolism. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. vegetable and sunflower margarines. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. veggie burger mixes. In the past. and breakfast cereals. Pregnant women are not thought to require any extra B12. textured vegetable protein. soya milks.
carbohydrates. delayed wound healing. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. 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.systems. The recommended amounts of zinc for adult men are 1/3 higher than those for women. It is always better to seek the advice of an expert before dosing yourself with supplements. diarrhea. wholegrain cereals. and in liver function. Our body contains about 2-3g of zinc. pulses and nuts. 60% is found in muscle. anorexia nervosa. 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. Good sources for vegetarians include dairy products. a poor immune response and skin problems. lipids and energy. inhibit zinc absorption. found in bran. Dietary fiber and phytic acid. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Only 20% of the zinc present in the diet is actually absorbed by the body. Other symptoms of zinc deficiency can include hair loss. prostate problems. Zinc has a range of functions. seeds and wholegrain cereals. and decreased growth rate and mental development in infants. zinc is involved in the metabolism of proteins. As a component of many enzymes. in insulin activity. particularly in association with protein foods. . It is thought that zinc supplementation can help skin conditions such as acne and eczema. Particularly high concentrations are in the prostate gland and semen. yeast. The more sexually active a man the more zinc he will require. Zinc is found in all parts of our body. nuts. The first signs of zinc deficiency are impairment of taste. beans and lentils. alcoholics and those suffering from trauma or post-surgery. in the metabolism of the ovaries and testes. fatigue. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. 30% in bone and about 5% in our skin. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection.
but getting started with this new lifestyle takes not only dedication. particularly iron and copper. semen and also menstruation. vomiting and fever.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. urine. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. such as Iran and other Middle East countries. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. A vegetarian diet makes you a healthier person. Zinc is lost via the feces. skin. Pregnant women do need extra zinc. but also some common sense. You will have a larger chance of not succeeding if you do it this way initially. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. EDTA. hair. Excess zinc is toxic. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Breast feeding mothers need extra zinc in their diet.g. Too much zinc will interfere with the metabolism of other minerals in the body. phosphates. A deficiency of zinc in the diet means zinc absorption is improved. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. but it is thought that demands are met by increased absorption from the gut. . Baking can destroy over half the phytic acid in whole meal bread. 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. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Various chemicals added to many processed foods can also reduce zinc absorption e. sweat.
. A little later in this book. Vegetarians are sometimes the brunt of jokes and prejudices . we'll give you some great veggie recipes. Try something new. then fish. Don't go it alone.Some people start out by eliminating red meat first. there are literally hundreds of vegetarian cookbooks around. to avoid any embarrassment when friends are cooking for you. Be careful about hidden non-veggie ingredients in foods. this can be difficult. including meat alternatives like mince and sausages made from soya or Quorn(tm). tofu. The important thing is to work out what will suit you and stick with it. We've given you most of what you need to know in the above chapters. then two or three days and eventually every day. but you can learn to stay healthy by understanding what it is your body needs. Educate yourself by reading labels or making all your food yourself. Others eat vegetarian food one day a week. Be prepared to take a little teasing or snide remarks. Don't be put off by a bit of teasing or ill-informed scare stories. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. cous cous and all sorts of vegetables. Buy a vegetarian cookbook (or borrow one from your local library). then poultry. Join The Vegetarian Society to make sure that you always have access to our expert advisors. If you've grown up eating meat.usually from people who know very little about their own health and dietary needs. As you get more confident about vegetarian food. but investing in a cook book is a great way to start. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. You'll have to change your habits. remember to let them know in advance that you are vegetarian. 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. pulses. take the next step by making sure you always buy free-range eggs and vegetarian cheese. And. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. Whether you need simple step by step instructions or gourmet dishes to impress your friends. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs.
sunflower and many others) The list looks long. vegetable oil. dairy products. many meat-flavored varieties are actually vegetarian) Yeast extract (e. 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. pumpkin.g. but you don't need to buy everything! In fact. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label. That includes anything made with animal products or preservatives. free-range eggs. Then you'll need to stock up on vegetarian friendly foods. Don't throw that food away. Many of the basics . flour. 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. 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.bread. 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. frozen chips etc . Most people keep a few stock items in their kitchen cupboard or freezer.will be suitable for vegetarians .
stir-fry and curries can be made with soya mince. Most often than not. Many of your favorite dishes. or stick with more familiar tastes if you prefer. pulses or just vegetables. DINING OUT For many new or wannabe vegetarians. ratatouille. pasta sauces and soups are all suitable for vegetarians already. If you know you are going to be eating in restaurant X on Saturday. veggie sausages. ask your server what is available. you will almost always be able to find a vegetarian friendly meal on the menu. scrambled eggs. jacket potatoes.associatedcontent. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Most chefs in quality restaurants <http://www. you will get a yes. Or worse. If you are going to a quality restaurant or one that is locally owned. If not. that fear keeps them from accepting dinner invitations from family and friends. If you find yourself in that predicament. feeds their ego and gets you an outstanding meal. chili.html> are more than happy to whip something up.com/theme/609/restaurants. Look at the soup bars also. can something special be prepared. call ahead and ask if they offer vegetarian entrees and if not. such as spaghetti bolognaise. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Once you've broken out of the conventional meat-and-two-vegetable routine. you can break all the rules. Most all of the better chain food restaurants have salad bars.Eating vegetarian is a real culinary adventure. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. pizzas. Many have extensive. . all have something vegetarian on the menu. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. If not. Bean burgers. baked beans. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. well stocked salad bars. It shows their talent. many cheeses and all sorts of ready meals. many of the soups are bean based with no meat.
yogurt and fruit or a number of other meatless items off the menu. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. And if the gang heads out for pizza. If you like Mexican fare.Even fast food restaurants are getting into the healthy trend. dolma (stuffed grape leaves). The Indian diet has a rich tradition of vegetarianism. or even a cheese-less pizza topped with vegetables. you can add a baked potato. you have a delightful adventure ahead of you . Indian restaurants are terrific for vegetarians. Tell your waiter that you don't eat meat. although not all cities have them. are just as tasty as the meat-loaded kind. Order your salad with no meat and you're set to go. a traditional. don't fret . Plain cheese pizza. be aware that many Indian dishes are prepared using clarified butter. too. spicy lentil dish. If you thought you'd never dine again under the Golden Arches. delightful little pastries stuffed with meat.just ask that your meal be prepared with vegetable oil instead. called ghee .try dal. and samosas.Italian restaurants are another great option for vegetarians. as well. Just take a moment to quiz your server about how the dishes are prepared . spanikopita (spinach pie) and salad made with a grain called tabouli. which are an excellent source of protein (and delicious). Many Italian soups. especially the ovo lactos. and not beef or chicken). If you're new to Indian cuisine. you can have gazpacho (a cold vegetable . offering delicious vegetable entrees. though. rice and noodles. Most fast food chains now offer garden salads in a wide variety of different flavors. such as pasta fagioli. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. get their protein from rice and beans (just make sure that they use vegetable broth. and they'll make sure your meal comes the way you want it. or Mexican food. Hit a Greek restaurant and load up on hummus. you were wrong. Pasta with meatless marinara sauce is a staple menu item. ovo lactos have lots of options. as it pasta primavera. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. Japanese. too. which is loaded with vegetables. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. Other ethnic options are excellent choices for vegetarians. Depending on the chain.some dishes that sound vegetarian on the menu may contain meat or eggs. baba ganoujh (a delicious eggplant spread). Chinese restaurants are great for vegetarians. At the big chain restaurants like Olive Garden or the Spaghetti Factory.
Assure the well meaning. Don't be afraid to ask questions when you are dining out. the family member or friend that just will not accept that you've gone meatless. In those cases. tostadas and tacos. you really do have to stand firm. do so . if you're questioned. It's tough. Or you may end up in a situation where your hosts simply have no idea of what your needs are. even if your hosts know that you're vegetarian. you can make sure that you have a tempting variety of delicious foods. loved one that you are indeed paying attention to your health. the breaded and fried) and bean-and-cheese versions of all the usual favorites . Offer to show them websites. 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. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. But what if you're the guest? Often.burritos. The choices are more diverse than what you think. but often misguided. Etiquette is.soup). This is one time.can be problematic for people on special diets. simply order a salad or baked potato. If you're the host. Dinner parties . If all there is on the table that you can eat is bread and salad. they may not know how to feed you. remember that's it's just for one meal . dazzling your guests with such tasty choices that they'd be foolish to miss the meat. smile and say that they're so delicious that you're happy to enjoy them. you need to make the best of things. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. fundamentally.both attending them and hosting them . books and magazines so they can learn more. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. about behaving well under challenging circumstances.chat with your tablemates. That you feel. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. enchiladas. Even if it's disappointing.and. chiles rellenos (green peppers stuffed with cheese. that your diet is the perfect diet for you. enjoy the company and have a good time anyway! . and you have the research to back it up.
you can make them feel extra welcome in your home.how about offering the same courtesy to them? When you invite guests to dinner. If you're headed to a big social event like a wedding or a family dinner. Think about how you'd like to be treated when you go to dinner at a friend's home .no one will be looking at their plate and wondering why there's still food there . If you accommodate their needs that same way you'd like yours accommodated in a similar situation. allowing guests to fill their plates only with what they want. but you won't be suffering from hunger pangs throughout the evening. Part of being a terrific host is anticipating your guests' needs. or didn't. ask them if they have special dietary needs. It helps them to feel comfortable if they don't want to eat something . Chances are good that people won't even notice that they are eating dishes that don't contain meat. and leave some empty space so it looks like you ate something. or dairy. or if there's anything they absolutely hate. You'll be surprised at what people have to say . Even under the worst circumstances there will be something for you to snack on. and you think there might be challenges finding something to eat. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. To be blunt. don't make an issue of your diet. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. stick to your choices and prepare a vegetarian dinner. by all means do that. Whatever happens.squish things around and mess up your plate. When having people to your home for dinner. or your hostess sits a plate of animal food in front of you.and it'll save you the effort of serving.some are allergic to bell peppers. eat.If there's absolutely nothing on the menu that you can eat. no one is really interested in what you can't eat. so you have more time to enjoy your guests. tell them you're vegetarian and steer the conversation to something else. If someone asks. do what children do . You can choose to prepare a separate meal in your home for your meat eating guests. One sure way to make everyone happy is to serve a variety of different dishes buffet style. but only do so if you won't be compromising your choices. If the conversation is compelling. Hide the meat under some lettuce. then eat a light meal before you leave the house. You should only serve meat if you genuinely feel comfortable doing so. It's a choice only you can make! . If you're comfortable handling meat products and are doing it for the courtesy of your guests. or peanuts. most people won't notice how much you did.
(And if you're a vegan and you breast feed.breast milk is a natural food for humans while cow's milk is not). We all start out life as lacto vegetarians. breast milk is the optimal food. In addition to the sugars and other nutrients. Infant formula. and it's all we require or should eat for the first four to six months of life. made just for us and full of all the nutrients we need.soy is less likely to cause allergies than cow's-milk-based formulas. Out first food is our mothers' milk. your child is still a vegan. as it can cause intestinal bleeding and lead to anemia. it's time to transition to solid foods. if you're a vegetarian. This isn't necessarily true. Should you decide not to breast feed. what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead. But don't give regular soy milk to a baby less than a year old. as it's not designed to meet their nutritional needs. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. 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. substances in breast milk that make it superior to infant formula. too . your breast milk is superior to that of meat-eating mothers . The timing varies from baby to baby .So you've decided to become a vegetarian. 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. as yet unidentified. pesticides or other contaminants that you would if you were eating meat. At the four-to-six month mark. it's time to introduce your baby to solid foods. Also. the alternative to breast milk. The good news is. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. scientists believe that there are other. . Cow's milk should never be fed to babies under one year old. and when she takes a quart or more of a formula per day and still acts hungry. choose a soybased formula . Whether or not you breast feed is entirely your decision but. is made as close as possible to that of mother's milk.you're not passing on any of the antibiotics.
As you ease into the toddler/preschooler years (ages 1 to 4). which can be cooked until fairly soft and have a pleasant. Follow the same feeding schedules and advice that you would for any other baby. you can give him water.You'll want to introduce solid foods slowly. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. Good choices are carrot sticks. At seven to ten months. so if your baby has sensitivity to a food you can easily identify it. 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. preservatives and any other additives that your baby doesn't need. As long as it's safe for the baby to chew. bland flavor. buy ones that are free from added sugars. Most babies are very fond of lentils. Vegetarian and vegan children are just like any other kids . about a half-ounce per serving. hot dogs and sandwich slices .they'll be a bit fussy sometimes. Nut butters should not be fed until after 12 months. an vegetables that adults eat are fine for a child. as almost every baby can digest it easily and unlikely to cause an allergic reaction." take care that the foods aren't too hard. so that their systems can get used to the change in diet. juice. Slowly add tofu into their meals and snacks. except for not feeding them meat. starting with veggies that are easy to chew and unlikely to present a choking hazard. begin to slowly introduce other foods. you can start offering your child some vegetarian versions of classic kids' favorites. as well as soy cheese and soy yogurt two servings per day. Once your baby eats cooked cereal. or round. start introducing high-protein legumes to the baby's diet. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . Raw vegetables can be introduced then. large. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. It's smart to introduce new foods one at a time. Start with raw. sharp. Start with cooked grains . and lightly blanched and cooled broccoli. regular soy milk.once your child is old enough to transition off formula. Adapt the guidelines in the baby books to the vegetarian diet. If you buy prepared foods. regular soy milk or rice milk. or any other nutritious liquid.rice cereal is best. lettuce and other leafy green vegetables. When giving babies "finger foods.
Very young children also need to eat more than three meals each day. too.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. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . One partner may be a social butterfly but . cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. 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. You choose someone to spend the rest of your life with and. He loves reality television. when they were actually taller than average. All marriages are about compromise.add avocado. to sandwiches. filling plant foods. So be generous with the snacks featuring grains. cookies and other baked goods Vegetarian diets feature a lot of bulky. fruits and vegetables to add lots of necessary nutrients to their diet.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. Don't worry about a vegetarian diet affecting your child's growth . you often find yourselves negotiating to find a middle ground that you can live with. and since small children have equally small stomachs. and weighed slightly less than children raised on an omnivorous diet. Peanut and almond butters are excellent sources of calories for kids. as time passes. they caught up by age 10. One of you is messy.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. but the other is neat. they sometimes don't get all the calories they require. she adores opera. which is calorie-dense and full of good fats. 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 .
Try to respect their decision. whether it is based on ethical principles. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. See if you can get them to eat soy hot dogs. Cook a variety of tasty. you may be turning them off entirely. If your partner is interested.no two individuals are exactly alike. but still disagree on how to eat.but don't lecture.the other's happy to stay home every night with a good book. You and your spouse may agree on a lot of things. It's understandable. appealing meals so that your partner can see that the diet isn't boring. the subject will come up naturally . • Don't talk endlessly about your diet. There are probably far more of those than there are issues on which you don't see eye-to-eye. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. No one likes to be told that they're "bad. so that you can enjoy a fine meal together. closing the door to them making that step themselves in the future. • Never attack your spouse's point of view. getting to work and raising children can sometimes make even the smallest difference seem enormous. doing laundry. • Play an active role in shopping and preparing meals. • Be a positive role model. If you judge your spouse harshly for not joining you in your vegetarian journey. when you're single and dating. If your partner eats meat. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. too.but you can control how you behave towards them. • Try to find restaurants where you can eat together. • Try to get your partner to compromise on certain foods. Try to keep in mind that your choice to become vegetarian was a personal one. especially in public. it isn't a choice designed to make your life unhappy or more complicated. . to believe that your ideal partner will share all of your values. veggie burgers and non-dairy cheese at home. As the popularity of vegetarianism increases. and the day-to-day struggle of paying bills. Choose venues that offer both meat dishes and vegetarian options. Buy a few cookbooks and try new recipes to keep things interesting. But that's unrealistic ." particularly if they're simply eating the same diet as most of the other people they see every day. The key to making it work is acceptance of each other's choices. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. You can't control what your spouse eats . and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. • Acknowledge that your spouse's diet isn't meant to hurt you. on convenience or on habit. Married couples figure out how to adapt to such differences. and it has to be for them.
there will still be people who think that your new lifestyle is a weird one. however . you can't control what they eat. that's great . this is a huge issue. your parents. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. Eating together is one of the great pleasures of any relationship. Although vegetarians aren't looked down upon today as much as in the past. You may have to ask the others in your home to cook meat outside on a grill. Whether you live with a partner. your children or roommates.• If you've agreed not to eat meat at home. and dedicate a special section of the refrigerator to meat storage. DEFENDING YOUR CHOICE Being new to vegetarianism. Again. you may find them ridiculing your food choices or even actively trying to sabotage you. accept that your spouse may eat meat sometimes when they're not with you. One thing is certain.and if they're not supportive. and nagging doesn't help. If you can't stand to have meat around you at all. Even if they're supportive of your decision. so only you can figure out the answers to these questions. If they want to change. it's more than likely that you're the only person in your household going meatless. asking that it's wrapped in such a way that you don't have to look at it. any more than it's theirs to turn you back into a meat-eater. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. Negotiate a menu plan that's acceptable to both of you. .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 . you'll have to deal with them not understanding all the ins and outs of your new lifestyle .and not turning them off by lecturing them! Only you know the dynamic in your home. 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 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.
Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". and that you can share together.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. and when . 4. Here are some great recipes for you to try. that all meals served by the Israeli military are kosher. but it doesn't have to be. Learning how to cook without meat can be a daunting task. 3. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. 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. Try to see the positive side of your partner's diet. You don't need to be an expert. for example. Becoming a vegetarian is an exciting change in your life. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. When family and friends begin to question your new meatless diet. Recognize that if you eat vegetarian food you are not compromising any principle or belief. while your spouse would be doing so if she/he ate meat.If your feelings aren't that strong. If your partner has decided to go vegetarian and you don't embrace that choice. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. even though many Israeli soldiers do not normally keep the kosher laws. Try out a few of these yummy recipes.) 5. Consider. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. The vegetarian lifestyle will be most difficult for the non-vegetarian. you may simply want to negotiate who cooks what. 2. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. so that nobody's beliefs will be violated. and the compromises you and your family are willing to make. It all comes down to what your needs are. Try to find some good vegetarian recipes that you find convenient and enjoyable. here are some helpful tips to allow you to deal with your partner's choice: 1. (Vegetarian food is also available for Israeli vegetarian soldiers. and prepare your own entrée on the other nights. A little compromise and understanding can go a long way. .
Set aside to cool.5 ounce) can pinto beans. coarsely chopped. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C).Potato and Bean Enchiladas • 1 pound potatoes. Fry tortillas individually in a small amount of hot oil until soft. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. toss diced potatoes together with cumin. Meanwhile. husks removed • 1 large onion. boil tomatillos and chopped onion in water to cover for 10 minutes. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. and roll up. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Spoon tomatillo sauce over enchiladas. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. divided • 2 (12 ounce) packages corn tortilla • 1 (15. and 1/2 cilantro. In a bowl. chopped • 1 bunch fresh cilantro. or until tender. chili powder. and spread remaining cheese over sauce. Bake for 20 minutes. Fill tortillas with potato mixture. puree with half of the cilantro until smooth. Bake in the preheated oven for 20 to 25 minutes. Mix potatoes together with pinto beans. Place seam side down in an oiled 9x13 inch baking dish. Once cooled. salt. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. and ketchup. and place in an oiled baking dish. or until hot and bubbly. 1/2 cheese.
red pepper. green onions. Season with cumin. split . Cook until vegetables are tender. salt and pepper. celery. and basil. and chili powder. coarsely shredded 4 green onions. In a large bowl. and squeeze out the excess liquid into another bowl. stirring occasionally. until brown on both sides. Cook for about 8 minutes. combine the potato mixture. Bring to a boil. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Cover. about 6 minutes. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. and garlic until tender. chopped 1 egg. Sauté onions. peeled and coarsely shredded 1 medium onion. Stir in tomatoes. finely chopped • 1 egg.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. mix the potatoes and onions. place on skillet and flatten with a heat-proof spatula. Black Bean Rice Burgers • 1 (15 ounce) can black beans. and corn. For each pancake. Wrap the mixture in cheese cloth or paper towels. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. and simmer for 20 minutes. heat skillet over medium-high heat. kidney beans. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and reduce heat to medium. The starch from the potatoes will settle into the bottom of the bowl . and cook 4 minutes. and reserved potato starch. Stir in mushrooms. lightly beaten • 6 tablespoons salsa. turning once. Stir in green pepper. carrots. Serve hot. egg. oregano. press together about 2 tablespoons of the potato mixture with your hands.pour off the water and save the remaining potato starch. Potato Pancakes 4 medium baking potatoes.
mash beans with a fork. sprinkle half of the cheddar cheese and cayenne pepper. and separate into 4 rectangles. split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese On each bagel or muffin half. combine sour cream and remaining salsa. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Top with a tomato slice. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Tomato Cheese Melt • 1 onion bagel or English muffin. Top each with 2 teaspoons tomato paste. Moisten edges of rectangles with water. Broil 6 in. Add the rice. sour cream mixture and slice of cheese on bun. Cover each with remaining dough. Unwind the roll dough. mix well. Place 2 rectangles on a 9x13 inch baking sheet. Press the edges firmly with a fork to seal. Sprinkle each with 1/4 teaspoon oregano. Flatten to 1/2-in. from the heat for 4-5 minutes or until cheese is bubbly.In a large bowl. Bake in the preheated oven 10 to 12 minutes. Pinch together perforations to seal. Place 2 slices mozzarella on each rectangle. thickness. burger. 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. egg and 2 tablespoons salsa. Place a lettuce leaf. Sprinkle half of the Parmesan cheese over each tomato. Cook over medium heat for 4-5 minutes on each side or until firm and browned. onion. or until golden brown.
Cover. for 1 hour. and continue baking 10 minutes. Remove from heat and stir in soda and vanilla. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . stirring to coat. and bay leaf. mix onion. garlic. until cheeses are melted and bubbly. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. In a medium saucepan over medium heat. and continue baking 30 minutes. Stir in brown sugar. sliced • 1/4 pound zucchini. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Pour in a thin stream over popcorn.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Uncover. Place popcorn in a very large bowl. melt butter. stirring constantly. and bake in the preheated oven 30 minutes. stir. corn syrup and salt. stirring every 15 minutes. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. 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). wine. Boil without stirring 4 minutes. butter. In a medium baking dish. basil. Heat oil in a medium saucepan over medium heat. tomatoes with liquid. zucchini. Stir heavy cream. and saute onion until tender and lightly browned. and Romano cheese into the vegetable mixture. Bring to a boil. Place in two large shallow baking dishes and bake in preheated oven. garbanzo beans with liquid. Monterey Jack cheese. Remove from oven and let cool completely before breaking into pieces. chopped • 1 (8 ounce) can garbanzo beans.
Using a extra-large stock pot sauté onions. Stir in vinegar and cook for approximately 3 minutes. chopped • 3 cloves garlic. slice thinly and set aside.• 3 pounds thinly sliced shallots • 3 small red onions. lightly beaten • 1/3 cup butter. thyme and sliced artichokes and cook for 25 minutes. salt. Sprinkle flour over onions and cook for 1 minute. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Add dried mushrooms along with the water they soaked in. Stir in capers and parsley. garlic and shallots in olive oil and set on low. season with salt and serve. cayenne. in order for vinegar to evaporate. vegetable base. pepper. fresh mushrooms and carrots. softened in water • 3 pounds fresh mushrooms. Let cook for 15 minutes. Stir in water. Cook for 15 minutes. It works well when using a 3 millimeter slicing disk. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . mashed • 3/4 cup white sugar • 1 egg. nutmeg. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. sliced • 3 pounds carrots. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms.
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. Cover and let rise until nearly . Lightly grease 10 muffin cups. Roll up dough and cut into 12 rolls. Place rolls in a lightly greased 9x13 inch baking pan. Stir the banana mixture into the flour mixture just until moistened. Roll dough into a 16x21 inch rectangle. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Bake in preheated oven for 18 to 20 minutes. After the dough has doubled in size turn it out onto a lightly floured surface. baking soda. In a small bowl. cover and let rest for 10 minutes. mix together 1 1/2 cups flour. until a toothpick inserted into center of a muffin comes out clean. 2 tablespoons flour and cinnamon. softened • • 1 (3 ounce) package cream cheese. sugar. beat together bananas.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. combine brown sugar and cinnamon. press Start. softened • 1/4 cup butter. In a small bowl. mix together brown sugar. 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. baking powder and salt. room temperature • 1/3 cup margarine. egg and melted butter. Sprinkle topping over muffins. or line with muffin papers. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Spoon batter into prepared muffin cups. In another bowl. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. In a large bowl. Select dough cycle.
Spread frosting on warm rolls before serving. Stir Fry: Sauté onion and green pepper in oil. crumbled tofu (don't use silken. use extra firm). beat together cream cheese. 1/4 cup butter. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Sauté this for another couple of minutes. 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.doubled. about 15 minutes. Add more oil to the middle of the pan. When they are good and soft. You can add some turmeric for color if you like.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . about 30 minutes.com/products/censura. vanilla extract and salt. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. then add your drained. move them to the sides of the pan and form an empty circle in the middle for your tofu. Set aside. Remove from heat and add mustard and margarine. Add water and mix thoroughly. Heat on Med until thick and bubbly. mix in the peppers and onion and keep frying. While rolls are baking. Bake rolls in preheated oven until golden brown. Meanwhile. When it starts to get golden. confectioners' sugar. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. When it looks like you could eat it. preheat oven to 400 degrees F (200 degrees C).
Spoon in filling. Meanwhile. tarragon. olives. chopped 1 can olives.A variety of veggies such as green beans. salt and garlic powder. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Add water and mix thoroughly. zucchini. Roll and push to one . Place a tortilla in pan and cover in enchilada sauce. just keep it till later). pinto. Add slowly either cornstarch or flour till slightly thickened. add spices. Add rest of cheese on top of that. You can add dairy free milk and use veggie bouillon cubes. chopped 1/4 cup chopped cilantro. layer 1/2 cheese on bottom of lower crust. black). Heat on medium heat until bubbling and thick. or just about anything. nutritional yeast. cilantro and salsa to sauce. Cook in microwave or oven till about 3/4 cooked. and lower heat. Add onion. Spoon in veggies and sauce. till crust is brown and delicious cheese and juice oozes out. drained 2 medium onions. then add spinach on top. combine flour. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Mix it up. Bake at 400 for about 45 min. mushrooms. beans. and close it up as best as you can w/ the torn top shell. or whatever you like. To make sauce. cook chopped veggies (NOT spinach. cumin. 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. Meanwhile. Set aside 1/2 cup of cheese sauce in separate container. Remove from heat and add mustard and margarine. 1/2 cup salsa (optional) In medium-large saucepan. Thaw pie shell and take 1/2 out of the tin. Add cooked veggies and coat them w/sauce. heat broth in large kettle.
herbed tofu 8 oz.. Uncover and bake an additional 20-30 min. simmer uncovered for 5 min. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Cover and bake 15 min. just to make it a little bit more cheesy!). sliced . use your own judgment. repeat process until all noodles are used up. until it is thoroughly heated. Stir in nutmeg (possibly you could add some about 1/4 C. Add parsley and garlic.end of pan. Place 3 lasagna noodles in bottom of 11x7 baking dish. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Bake at 350 until brown.. and lemon juice. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. at 375 degrees. nutritional yeast at this step. 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. Usually lasagna takes about 45 minutes to cook thoroughly. vegan cream cheese. stir well. Add herbed tofu. Add carrots and veggie broth.. vegan cream cheese 2 Tbsp. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Add olive oil to a large skillet. Continue until all tortillas filled.. set aside. sauté for 1 minute. 30-45 minutes. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. place over medium-high heat until hot. top with spaghetti sauce. keep warm. Remove from heat. spread carrot mixture over top.
drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . TORTILLA CASSEROLE One 16-ounce can pinto. be careful not to burn. 1 1/2-quart baking casserole. Bake for 35 minutes. or black beans.• 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. Pour the mixture into a lightly oiled. about 20 minutes. pink. salt and sugar. water. Heat the oil in a small skillet. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Add the onion and sauté over low heat until lightly browned. combine the onion with the rice and all the remaining ingredients. Stir together thoroughly. or until the top is golden brown and bubbly. Just as the garlic begins to turn brown. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. preferably organic • 1 to 2 fresh jalapeño peppers. seeded and minced. Remove from heat and stir in basil. 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. remove pan from heat. wine. Allow pan to cool. Reduce heat to low and simmer. Cook over medium-high heat and bring to a boil. In a mixing bowl. and add tomatoes. covered. 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.
heat the margarine or oil in a medium-sized saucepan.2 cups frozen corn kernels. and then return them to the pot. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Mix thoroughly. finely diced • 2 to 3 scallions. thawed 2 scallions. stirring constantly. drain them. half of the cheese. then cut into squares to serve. spelt. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. overlapping one another. When the noodles are done. then remove from the heat. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. In the meantime. Let stand for a minute or two. Lightly oil a wide. or until the cheese is bubbly. Combine the first 7 ingredients in a mixing bowl.) • 1 tablespoon light olive oil • 3 medium celery stalks. Add the mushrooms and continue to sauté until the mushrooms are wilted. according to package directions. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Bake the casserole for 12 to 15 minutes. Simmer gently until the sauce has thickened. 2-quart casserole dish and layer as follows: 4 tortillas. Repeat the layers. cheddar. etc. half of the bean mixture. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Pour in the sauce. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. and then add the baked tofu and . Bring water to a boil in a large pot. Add the noodles and cook until just tender. Slowly pour into the saucepan.
Allow to cool for 5 minutes. warm the refried beans in a saucepan with a little water to loosen. Transfer the mixture to an oiled. Cook some quick brown rice according to package directions. warmed or taco shells. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. 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.scallions and season to taste with salt and pepper. or until the top is golden brown and beginning to get crusty. cooked with a vegetable bouillon cube. and then cut into squares to serve. burrito. soy yogurt. 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. large shallow casserole dish. TORTILLA FIESTA • Flour tortillas. black or green • Fresh mozzarella balls or very fresh tofu. Top generously with wheat germ.or soft taco-size. Bake for 30 to 35 minutes. diced and sprinkled with vinaigrette . drained • Cured olives. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Place everything on the table. black olives.
Heat as needed in the microwave or in a preheated 400-degree oven. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Add the remaining ingredients and stir well to combine. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Stir in the pasta sauce (and if you've used dry pasta. cut each in half lengthwise. and serve.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. Pass around the Parmesan cheese for topping the pasta. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. While bringing a large pot of water to a boil and cooking the pasta. MUSHROOM-STUFFED POTATOES. or rice cream cheese . the diced tomatoes). drain it and return it to the pot. • 4 large baking potatoes • 1/4 cup organic dairy. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Warm up as needed. leaving a sturdy shell. about 1/4 inch thick all around. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. prepare a platter or two of antipasto and slice the bread. soy. When cool enough to handle. Scoop out the inside of each potato half. When the pasta is done. green part only. Stuff the mixture back into the potato shells.
and serve.• 1 tablespoon light olive oil • 1 large onion. When cool enough to handle. When cool enough to handle. soy milk. Add the mushrooms. about 1/4 inch thick all around. leaving a sturdy shell. with the mashed potato in the mixing bowl. chopped • 8 ounces white or cremini 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. Stir in the cream cheese. and serve. Stuff the mixture back into the potato shells. Add the onion and sauté over medium heat until golden. or rice milk • 2 cups finely chopped broccoli florets. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Scoop out the inside of each potato half. cut each in half lengthwise. and cook until they are done to your liking. cut each in half lengthwise. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . liquid and all. stirring occasionally. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Stuff the mixture back into the potato shells. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Heat the oil in a medium skillet. Scoop out the inside of each potato half. Add the remaining ingredients and stir well to combine. Season with salt and pepper and stir well to combine. leaving a sturdy shell. Heat as needed in the microwave or in a preheated 400-degree oven. Combine the mushroom mixture. about 1/4 inch thick all around. Heat as needed in the microwave or in a preheated 400-degree oven. cover.
any variety (portabello. Combine the first 4 ingredients in a mixing bowl and stir together. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Stir in the maple syrup. Remove from the broiler and transfer to a serving container. Transfer to a small saucepan and add the chocolate chips. or a combination) Preheat broiler (unless using a toaster oven). or to taste • One 9-inch graham cracker crust • 2 medium bananas. thinly sliced Preheat the oven to 350 degrees. Broil until the mushrooms begin turning dark and are touched by charred spots. and stir. then cut into wedges to serve. about 4 to 5 minutes. If using shiitakes. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). maple syrup. cover the top of the pie with thin banana slices arranged in concentric. oyster. until the chocolate chips have melted. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Combine the mushrooms with the teriyaki mixture and stir together. preferably two. shiitake. cremini. slightly overlapping circles. Cook over medium-low heat. stirring often. Allow to cool completely. then refrigerate for at least an hour. remove and discard the stems. 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 .3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. baby bella. Just before serving. Puree the tofu in a food processor or blender until completely smooth. or until the top of the pudding feels fairly firm to the touch.• 1 tablespoon honey. or brown rice syrup • 16 ounces fresh organic mushrooms. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Broil in the oven or a toaster oven for 4 minutes. Wipe the mushrooms clean. Arrange in a shallow foil-lined pan and pour any excess marinade over them.
and a knife inserted into the center comes out with chocolate. or until the bottoms are just lightly browned. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. Combine the applesauce. Bake for 10 to 12 minutes. Stir in the chocolate chips and optional peanuts. then carefully remove with a spatula to plates to cool. then use a whisk until the mixture is smooth. then cut into squares or wedges to serve. Allow to cool to room temperature or just warm. baking powder.• 1/2 cup natural style peanut butter. rice milk. Let stand for a minute or two. Bake for 25 to 30 minutes or until golden on top. Combine the flour. Stir in the chocolate chips and optional walnuts. optional Preheat the oven to 350 degrees. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. and peanut butter in another bowl and whisk together until smooth. . Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. sugar. Make a well in the center of the dry ingredients and add the applesauce and oil. optional Preheat the oven to 350 degrees. preferably cane juice sweetened • 1/2 cup chopped walnuts. Pour into a lightly oiled 9-inch round or square cake pan. but no batter. and salt in a mixing bowl and stir together. Pour into the flour mixture and stir together until fairly well blended. 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. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Stir together until the wet and dry ingredients are completely mixed.
Stir the sliced asparagus. Remove it from the oven. 12 servings. Baked Ravioli . Prick it all over with a fork. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. and cool to lukewarm before removing the bottom. or until it's set. Mix until the dough just holds together. Yield 1 tart. into 3/4-inch pieces. and salt and pepper into the egg mixture. Slice six of the asparagus stalks. and add the water.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. beat together the eggs and milk. Filling: In a medium-sized bowl. oregano and thyme. mushrooms. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Make a well in the center of the pastry. the more water you use. a mixer or your fingers until the mixture is crumbly. adding an additional tablespoon of water only if necessary. the tougher your crust will be. and let cool. combine the flour and salt. on the diagonal. then stir in the cheese. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Bake it in a preheated 350°F oven for 10 minutes. or to taste Crust: In a medium sized bowl. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Bake the tart in a preheated 350°F oven for about 30 minutes. Remove the tart from the oven. egg yolk and vinegar. mixing quickly and lightly with a pastry knife. Cut in the butter and shortening. Pour the filling into the crust.
The cheese should be bubbly. sugar • 1/2 tsp. 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. Cook the ravioli as described on the package. hot and golden. until tender. Chop eggplant.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. can Italian peeled tomatoes • 1 tsp. package of frozen ravioli • 8 oz. whole mozzarella cheese-2 cups shredded. 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. salt • 13 oz. In a baking pan place in some of the tomato sauce to cover the bottom. Place the cooked ravioli in the pan and top with the rest of the sauce. Add the tomatoes. parsley. cheese. eggplant. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Bring to a boil. celery onion and carrot. Place tomatoes in a blender and puree. pepper and garlic together. Fry each piece in oil until brown . celery carrot and onion. Slightly undercook them. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Serve with a crisp salad. Lower the flame and simmer for 20 minutes. Cover and cook for 10 minutes. sugar and salt in to the saucepan with the vegetables.
and herbs. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. about 8-10 min. until softened. Add peppers. Add tomatoes. cubed • 2 green bell peppers. stirring often. stir until coated with oil. mix well. coarsely chopped. shallots and tomatoes to pan and cook until reduced to 1/2 cup. 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. Add garlic and onions and cook. Add eggplant. Cover and cook for 10 minutes. Add 3/4 cup of the cream and boil until slightly thickened. or until eggplant is tender but not too soft. stirring occasionally to keep vegetables from sticking. zucchini. about 6 to 7 minutes. . Keep going till run out. or 2 cans (14. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Cover and cook over low heat about 15 minutes. coarsely chopped • 4 large tomatoes. crushed and minced • 1 large onion. about 2 min. stir to combine. minced • 1 Plum tomatoes. quartered and thinly sliced • 1 small eggplant. Take remaining 1/4 cup cream and toss with pasta. heat olive oil over medium heat. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. Drain on paper towel and then place them in a baking pan with sauce on the bottom.on both sides.5 ounces each) diced tomatoes • 3 to 4 small zucchini.
pkg. Bake tomatoes for 45 minutes until wrinkled & shrunken. Feta Cheese. Let it cool. Combine oil & lemon juice (for salad dressing. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.) Place tomatoes on baking tray. Let it cool down. Boil pasta until al dente. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. flour 1/2 tsp salt 1/2 tsp. Cut each tomato in fours. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish.Rigatoni With Tomatoes. Season the tomatoes for taste (salt. etc. butter Preheat oven to 350 degrees. Mozzarella. crumbles 1 pt. 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. pepper. cottage cheese 4 eggs 6 tbsp. frozen chopped spinach 1/2 lb. pepper 2 tsp. .
Grease a 9" square baking pan with the butter and pour the mixture into the pan. Pour remaining sauce over manicotti. about 10-15 minutes. Make sure you spread it evenly. Thread onto metal or soaked bamboo skewers. Bake the pie for one hour. Uncover. Let the pie cool for a few minutes. Bake an additional 5-8 min or until cheese is melted. Meanwhile. Grill or broil until colour shows on vegetables. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. etc. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. heat oven to 400. pepper. To tell if it is done. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. In medium bowl combine all filling ingredients and mix well. If it comes out clean. marjoram. 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. Let sit for one half hour. Then combine the two mixtures into one bowl and stir well. sprinkle evenly with cheese.In another bowl mix together salt. Place filled manicotti over sauce. Fill each manicotti with mixture. stick a knife or toothpick into the center of the pie. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne.) • 2 tsp garlic. rinse with cold water and let drain. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Drain. Serve with Italian bread or garlic bread sticks . Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. flour and eggs. the pie is ready.
mix well. red bell pepper cut in short. peeled & grated • 1 medium carrot. bell pepper. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. Pour about 1/2 cup batter on hot griddle. until vegetables are crisp-tender. stirring frequently. thin strips . water chestnuts. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. bok choy. Serve over rice. combine ingredients. mustard. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. Continue cooking. lightly coated with non-stick cooking spray. and mushrooms. cook onion and garlic in oil for 3 minutes. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. vegetable stock. sliced diagonally • 2 c baby bok choy. grated • 1/4 C onion. or until they begin to soften. Add soy sauce. about 5 minutes. chopped • 8 oz. shiitake mushroom caps thinly sliced • 1 med. chopped • 1 red bell pepper. celery. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. water chestnuts. Fry 2-3 minutes on each side or until golden brown.
Add mushrooms. Set aside. Drain and rinse in cold water. Sprinkle with peanutes or cashews. in 1/2" cubes 1 red bell pepper. Add broth and sugar snap peas. Drain noodles. Add tamari or soy sauce. Add the carrot and boil 1 minute. Serve hot. cook 30 seconds. Stir briefly. Stir-fry 1 minute. cook 3 minutes. celery. and vinegar. Meanwhile. Drain again and reserve. stirring occasionally. stirring occasionally. Mix to blend well and set aside. When it begins to smoke. lightly beaten 1 carrot. Place a small skillet over medium heat. . bell pepper and bok choy. 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. cook 1 minute.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Bring 1 quart of water to a boil in a small saucepan. Transfer the eggs from the skillet to a small bowl and break them into small curds. if desired. about 5 minutes. tossing well. 3 to 5 minutes. simmer until vegetables are crisp-tender. Add ginger and garlic. stirring frequently. heat oil in large deep skillet or wok over medium heat. red pepper. and peas. Pour in the sauce and cook until the rice is heated through. Stir in the rice and stir-fry 1 minute. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Add the carrots. Stir until the eggs are firm but moist. Place a wok over medium-high heat. add the remaining 1/4 cup of peanut oil and the garlic. add to skillet with vegetables. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. add 2 tablespoons of peanut oil and the lightly beaten eggs. Add sesame oil. When it begins to smoke.
After the potatoes are tender.Potato Salad • 2 lbs med. Mix rice. They are done when you can easily stick them with a fork. and rosemary. Next. mix the oil. drained 1/4 tsp chili powder Heat oven to 350 degrees. egg product. After all of the ingredients have been thoroughly (yet gently!) mixed. 8x8x2 inches. with nonstick cooking spray. pkg. 1/2 cup of the picante sauce and 1/2 cup of the cheese. spoon over rice mixture. drain them and move the potatoes to a mixing bowl. Spray square baking dish. This dish will keep well in the fridge for up to a week. 6 servings Spinach Stuffed Tomatoes 10 oz. press in bottom of baking dish. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Mix beans and remaining 1 cup picante sauce. cook the potatoes in boiling water until tender. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. seeded • 1/2 c chopped green onions • 1/2 c black olives. 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. 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 . oregano. Let stand 5 minutes before serving. let the salad stand for at least thirty minutes before serving. crumbled feta cheese • 1 sweet red bell pepper. Do not overcook! While the potatoes are being cooked. Sprinkle with remaining 1/2 cup cheese and the chili powder. vinegar. Bake uncovered 30-35 minutes or until cheese is melted and bubbly.
This salad goes well with grilled meats and fish. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Slice and hollow out centers of tomatoes. Sprinkle with remaining mozzarella and parsley. cilantro and sesame seeds in a large bowl. Add 1/2 cup mozzarella cheese. Asian Slaw • 1 head of Napa Cabbage. Invert tomatoes shells on paper towels to drain. shredded • 2 Asian pears. green onion and red pepper. sugar. 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. In another large bowl mix cabbage. Toss the cabbage mixture with the vinaigrette. Serve salad in a large bowl. Preheat oven to 350 degrees. onion. salt & pepper to spinach mixture and blend well. Let stand for 20 minutes. Let stand 5 minutes. Asian pears. honey. Discard seeds. Put in large bowl. Spoon evenly into tomato shells. Chop pulp finely and add to spinach.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. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. soy sauce. parmesan. garnish with chopped green onion and toasted sesame seeds. drain well and squeeze dry. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. carrot.
then add 1 cup of heavy cream and simmer for one minute. (The alcohol burns off but makes tomatoes "come alive". 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. Bake at 350 degrees 5060 minutes. Prepare pasta (shell or tube pasta suggested). garlic. Simmer for 2 minutes.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Pour into greased 9x13" pan. Add red pepper flakes. 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. Cook on low heat for 30 minutes. salt. Add chopped white part of green onion. Add parmesan cheese at the end of cook time. Rapidly add vodka. heavy cream. Set off burner and allow cheese to melt into soup. and pepper. Simmer tomatoes with the two cheeses for three minutes. . prepared according to package directions Melt butter over high heat until bubbly.
8 oz. quartered and sliced • 2 cans of 15 oz. Zucchini Soup • 4 medium zucchini. milk. Combine potatoes and 1/4 cup onions. press into pie plate as crust. . Bake at 350 for 1 hour. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. pour carefully over cheeses. cream cheese • Chopped fresh chives or edible flowers for garnish. Garnish pie: make a small circle of 1/4 cup onions in center of pie. salt-free lemon/herb seasoning • 1/2 tsp. Combine eggs. sprinkle parsley flakes in a larger circle around the onions. chopped • 1 tsp. vegetable broth • 2 onions. Vermont Cheddar Pie • 2-3 cups diced.Mix completely with the sauce and serve immediately. sprinkle paprika in a larger circle around parsley flake circle. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. top with parmesan then cheddar cheeses. white pepper • Dill weed to taste • 2 pkgs. Sprinkle with seasoned salt and garlic powder. Carefully put a layer of spinach and crumbled feta cheese into the crust.
onions. approximately 20 to 30 minutes. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). 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. Then blend in zucchini mixture. Cook mixture until soft. except seasoning meat. a portion at a time. Now add chopped green onions and additional season salt if desired. After beans have been cooking for approximately 2 hours.In a saucepan. chicken broth. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . add zucchini. Cook for approximately one more hour. add remaining liquid. Blend the cream cheese in blender until smooth. Add to a large pot and cover beans with water until water is two inches above bean line. until smooth. Add all other ingredients. Add season salt and continue to simmer this combined mixture for another hour. chopped green onions and rice. then cover and reduce to a low heat and simmer. Garnish with chopped chives or fresh flowers. Chill over night or until very cold. white rice. Serve hot over warm. pepper and dill weed to taste. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. or until beans are very soft and a red gravy is produced. Bring to a rolling boil.
final mixture will be a little lumpy. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. it loses fat at a slower rate. This is just a start for you. This ensures an adequate consumption of necessary vitamins and minerals. not fat. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Athletes should avoid diets that fail to meet these criteria. There is no quick and easy way to improve body composition. and it may also help keep the body's metabolic rate high during dieting. A combination of exercise and diet is the best way to lose unwanted body fat. one should eat less and exercise more. Dieting alone can cause the body to believe it is being starved. Not only does exercise burn calories. women require at least 1. it helps the body maintain its useful muscle mass. 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. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss.• 2 tbsp powdered sugar Mix all ingredients together very well. In other words. it tries to conserve its fat reserves by slowing down its metabolic rate and. with the calories distributed over all the daily meals including snacks. This can negatively affect his physical fitness. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. since weight lost through these practices is mostly water and lean muscle tissue. Losing fat safely takes time and patience.200 calories.500. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. as a result. Prepare a medium-hot skillet. many more recipes out there for vegetarians. Athletes must consume a minimum number of calories from all the major food groups. In response. lightly oiled. Be creative and use your imagination. .
if any. Instead. Aerobic exercises include jogging. and jumping rope. rowing. fat is seldom the only source of energy used during aerobic exercise. burn little. good health. athletes should regularly eat a wide variety of foods fro-m the major food groups. crosscountry skiing. running or walking one mile burns about 100 calories. In addition. a mixture of both fats and carbohydrates is used. Because there are 3. examples include jogging. especially in large amounts. bicycling. which uses lots of oxygen. walking. Good nutrition is not complicated for those who understand these dietary guidelines. exercise to music. swimming. This section gives basic nutritional guidance for enhancing physical performance.500 calories in one pound of fat. cross-country skiing. most people would need to run or walk over 50 miles to burn one pound of fat. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. Aerobic exercise is best for burning fat. is the best type of activity for burning fat. Diet In addition to exercise. and mental alertness. A good diet alone. stair climbing. such as sprinting or lifting heavy weights. he needs to run or walk 35 miles if pure fat were being burned. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Exercise alone is not the best way to lose body fat.selecting a variety of foods from within . swimming.Fat can only be burned during exercise if oxygen is used. and rowing. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. To be properly nourished. Aerobic exercise. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. will not make up for poor health and exercise habits. walking. For an average-sized person. fat. bicycling. proper nutrition plays a major role in attaining and maintaining total fitness. Anaerobic activities. however. As a result. In reality.
as shown in Figure 6-3. as shown in Figure 6-4. a slow.each group. CAD. . results from the clogging of blood vessels in the heart./lb. Even snacking between meals can contribute to good nutrition if the right foods are eaten. they should eat three meals a day. has been associated with high levels of blood cholesterol. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. or negative) can be determined. balanced.079 cal. Weight is maintained as long as the body is in energy balance. a person running at 6 miles per hour (MPH) will burn 0. x 0. Similarly. A high intake of fats. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. Avoiding an excessive intake of fats is an important fundamental of nutrition. progressive disease. Thus. By comparing caloric intake with caloric expenditure. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. You will need still more calories if you are more than moderately active. = 5.034 calories per pound per minute. when the number of calories used equals the number of calories consumed. = 11. 150-pound male will burn 11. intensities. and 15 if moderately active. that is. a person will burn 0. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. For example.85) or about 710 calories in one hour. the state of energy balance (positive./lb.079 cal. The result is a rough estimate of the number of calories you need to maintain your present body weight. multiply your body weight by 13 if you are sedentary. x 0. A well balanced diet provides all the nutrients needed to keep one healthy.034 calories/minute/lb./min. Keeping a daily record of all foods eaten and physical activity done is also helpful. while participating in archery. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. a 150-pound person would burn 5. especially saturated fats and cholesterol.85 calories/minute (150 lbs. Good dietary habits help reduce the likelihood of developing CAD. 14 if somewhat active./min.1 calories/ minute) or about 305 calories/hour. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. To estimate the number of calories you use in normal daily activity. Another dietary guideline is to consume enough calories to meet one's energy needs.1 calories per minute (150 lbs. and durations. The blood cholesterol level in most Americans is too high. and a typical.
we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. pasta. age. such as candy. depending on body size. and training sport. Cool. Concerns for Optimal Physical Performance Carbohydrates. water lost through sweating must be replaced or poor performance. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). it is important to eat foods every day that are rich in complex carbohydrates. plain water is the best drink to use to replace the fluid lost as sweat. 'but as the duration increases. and possibly injury. The evaporation of sweat helps cool the body during exercise. because they can lead to low blood sugar levels during exercise. high-intensity activities. Initially. Carbohydrates are the primary fuel source for muscles during shortterm. Very intense activities use more carbohydrates. Athletes . At least 50 percent of the calories in the diet should come from carbohydrates. The body uses fat to help provide energy for extended activities such as a one-hour run. in the form of glycogen (a complex sugar). especially when training in the heat. Sweat consists primarily of water with small quantities of minerals like sodium. high-intensity activities. Repetitive. It plays an important role in maintaining normal body temperature. can result. The current national average is 38 percent. Athletes often fail to drink enough water. Finally. potatoes) are the best sources of energy for active athletes. We should increase our intake of polyunsaturated fat. are the primary fuel source for muscles during short-term. whole wheat bread. As a result. rice. Water is an essential nutrient that is critical to optimal physical performance. but to no more than 10 percent of our total calories.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. It is also important to avoid simple sugars. In addition. Foods rich in complex carbohydrates (for example. Individual caloric requirements vary. the chief fuel burned is carbohydrates. the contribution from fat gradually increases. we should reduce our daily cholesterol intake to 300 milligrams or less. Examples include weight training and the APFT sit-up and push-up events. Because foods eaten one to three days before an activity provide part of the fuel for that activity. sex. up to 60 minutes before exercising.
and diarrhea. During prolonged periods of exercise (1. nausea. one's need for protein might be somewhat higher (for example. if any. During intense training. during. On the other hand. 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. who have a high proportion of lean body mass. as do regular soda pops and most fruit juices. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. During periods of intense aerobic training. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. This can improve endurance. are helpful under certain circumstances.0 to 1.8 grams per kilogram of body weight.5 grams per kilogram of body weight per day). can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. too much cholesterol in the body has damaging effects. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. . Sports drinks. 1.5+ hours) at intensities over 50 percent of heart rate reserve. Many people believe that body builders need large quantities of protein to promote better muscle growth. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles. Weight lifters. it is necessary to first understand what cholesterol is. Therefore. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Protein is believed to contribute little.should drink water before. The recommended dietary allowance of protein for adults is 0. these beverages can provide a source of carbohydrate for working muscles. drinks that exceed levels of 10 percent carbohydrate. and after exercise to prevent dehydration and help enhance performance. these drinks should be used with caution during intense endurance training and other similar activities. Cholesterol is a fatlike waxy substance and is produced by the liver. to the total energy requirement of heavy resistance exercises. can lead to abdominal cramps. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.
On the other hand when you eat foods such as fruits. The two main types of lipoproteins are: High Density Lipoproteins (HDL. it plays a life-giving role in many functions of the body. the levels build up and cause damage by clogging your arteries. and grains you can maintain optimal health as they do not contain cholesterol. cholesterol cannot be dissolved in the blood. meat and eggs your cholesterol elevates. When the cholesterol level is appropriate. This puts you at serious risk for disease such as heart and stroke. With too much cholesterol in the body. HDL is either reused or converts to bile acids and disposed. 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. Lipoproteins equip the cholesterol to move around the body. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. educate and provide healthful options. In fact. In fact.) HDL transports cholesterol from cells back to the liver. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. You want to ensure that your levels of this cholesterol remain . When you eat saturated foods such as dairy. produces hormones such as estrogen and testosterone. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. This is known as "good" cholesterol.Cholesterol forms every cell within the body. vegetables. When cholesterol is at a good level it works to build and repair cells. High cholesterol can be avoided! With a nutritious diet. which is another form of fat. The purpose of this ebook is to inform. alternative ways to manage your cholesterol without having to rely on medications. molecules called lipoproteins carry cholesterol to and from cells. though. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. As we progress with "30 days to lower cholesterol" you will learn healthy. there are several different body functions and several different substances that make up our understanding of "cholesterol. This is done simply from reducing cholesterol by 1%. and produces bile acids which are proven to aid in the digestion of fat. Instead." As with some fats.
consider renting the documentary movie "Supersize Me. and aids to remove LDL from your artery walls. To maintain optimum health. which can raise our bad cholesterol levels. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. For some. Obviously. some people require a very aggressive approach which includes cholesterol lowing medication.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. If you want to see a graphic representation of this." 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. Due to heart risk factors besides diet. Other factors involved in this risk are age. Eating fast foods and convenience foods results in eating too many fats and salts. we are setting ourselves up for problems.may lead to heart problems. HDL aids to ensure protection from the risk of heart attack and/or stroke. smoking. gender and the heritage of the individual. HDL consists of more protein than triglycerides or cholesterol. Understanding the Causes of High Cholesterol Besides diet. The results on his cholesterol and body health in just 30 days are truly frightening. family history of heart disease. other causes of high cholesterol are lifestyle. We will address this issue as we progress in "30 days to lowering cholesterol. and diabetes mellitus. . Low Density Lipoproteins (LDL." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. In addition.even when other cholesterol levels are normal . when we speak of having "cholesterol levels" we mean more than one number. 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. since having too low levels of HDL . gender.high for optimum heart health. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal.
each day will lower cholesterol. including walking. It is never too late to start on this path. Buy cooking oils that are unsaturated. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Diet: An important consideration in eating is choosing lower fat. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. 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.especially bad cholesterol . Age and Gender: Cholesterol levels increase with age. If you have a family history of heart disease and high cholesterol levels. the cholesterol level starts to increase. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Once a woman starts menopause. The Dorsal Aorta or the main artery branches out into many smaller arteries.prevents arteries from working their best. Too much cholesterol in the blood . work harder and start earlier in adopting a healthy lifestyle and eating plan. Use low fat cooking sprays to replace heavy oils whenever possible. While there is not much that you can do about your age. Just 20 minutes of aerobic exercise. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Your Arteries and Cholesterol The job of your arteries is to pump blood. Women generally have a lower level than men from age 50 to 55. Exercise does not have to be a large time or money commitment. High levels of bad cholesterol may even prevent arteries .
For this reason. The inner layer is smooth and allows the blood to flow easily. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. It helps pump the body's blood. and strokes. Arteries are constructed of a tough exterior and a soft. No matter what your current health. you need to keep your cholesterol levels in a healthy range. the arteries expand and are filled with blood. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . This means that if you want to prevent heart disease. The heart relaxes and produces enough force to push the blood through. since cholesterol can actually lead to blockages in your arteries. Even having "borderline" cholesterol levels .or bad cholesterol levels that are elevated but not considered "very bad" . Each are made up of epithelial cells.from functioning at all.can increase your chances of heart disease or stroke. Consider: Heart disease is one of the leading killers in North America. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. Your heart becomes starved of required blood. it is critical then that we keep arteries free of bad cholesterol for optimal health. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. In a healthy person. As the heart beats. The middle layer is elastic and very strong. heart attacks. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. this system works effectively and the blood can carry oxygen and other essentials throughout the body. If this happens often enough you can suffer a heart attack or a stroke. High cholesterol levels fill arteries with thick substances that prevent your body from working well. smooth interior. and the main reason behind the blocking of arteries is high levels of bad cholesterol. eating a better diet and getting exercise can help keep you healthy.
Receive 25_35% or less of your day's total calories from fat.Eating is one of the things that can affect your cholesterol level a great deal. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. In fact. If you have too high cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. 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. Consume less than 200 milligrams of dietary cholesterol each day. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. especially if you have very high cholesterol. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. but reducing your intake of all salts is the better choice. Being overweight can contribute to cholesterol and to heart ailments. If you need assistance seek out a nutritionist or dietician. In fact. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. this sort of diet will also make you feel generally healthier and more energetic as well. or follow the limits for dietary cholesterol that your doctor sets for you. Again. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. try to lower your saturated fat intake as far as possible. . your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. The effects over all will be immediate. Limit your sodium intake to 2400 milligrams a day. if you have elevated levels of high cholesterol. As an added benefit. you can take steps to regain your health by following a low cholesterol and low fat diet. Sea salt is a better option.
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. fish. dry beans. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. rye. salad dressing and sauces. Limit and eat only in moderation if at all: Highly processed foods. and especially processed meats such as deli meats. which can wreak havoc on your heart health. eggs and nuts each week. 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. You can keep the skin on to seal in the juices so long as you remove the skin before eating. hot dogs. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. poultry. bologna. .Refuse foods made with harmful trans fats such as margarine. including select cuts of meat. sausages. These foods include: Oats. salami and fatty red meats All foods that are fried. High cholesterol foods include: Organ meats (this includes liver. • Enjoy foods high in soluble fiber.
You can only eat small portions of animal products before you have to worry about cholesterol content. 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. When most of us think of "veggies" we think only of a few. If you have always felt deprived while following low-fat diets in the past. fish. With vegetables and fruits. and grains are healthier .that North Americans face. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Even the leanest cuts of meat.When selecting meat. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. In fact. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables.and have lower cholesterol levels as a whole. The white "marble" is fat that can increase your cholesterol. As an added bonus. you can avoid this in the future simply by eating more fresh fruits and vegetables. vegetables. To put it simply. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Increasing your intake of fresh (not canned. Consider all the vegetables you may not have tried yet (please note that this list is not . and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. you do not have to worry as much about eating too many fruits and vegetables. chicken. those nations that eat more fruits. but some fruits and vegetables have been linked to lowering cholesterol in patients. While you do not want to overeat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . 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. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.not to mention the higher rates of obesity . Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. Select fish such as cod that has less saturated fat than even chicken or other meats. choose leaner cuts. there is no such worry. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. white meat. and cuts that have less white "marbleized" texture. not poached.
soy beans.complete . and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. red beans. mung beans. chickpeas.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. 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. not just the seeds. navy beans. runner beans. These may include snow peas. from black beans. there are many delicious brands of peas. borlotti beans. and many others) Bean sprouts Lentils Peas (again. green peas. sugar snap peas. broad beans.there are too many vegetables to list here . lima beans to azuki beans. many which you likely have not tried before. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . green beans. kidney beans.
Mantet. Arlet. not just their size. Chieftain. Cortland.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. yellow and red peppers. Blushing Golden. from the common to the exotic. you will be stunned by the range of lettuces out there. Honey Crisp. orange. 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. Empire. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Liberty. Braeburn. . differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. 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. Mutsu. Fuji. it is a fungus. some quite rare. There are many types of mushrooms. Empress. red potatoes. Jonagold. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Gala. Centennial Crab. Try the following varieties: Akane. and others. from butternut to acorn to pumpkins and gourds. Kandil Sinap. Mcintosh.
crowberries. Bartlett. and others) Cherries (from sour cherries. Hedelfingers. loganberries. and Sensation Dwarf Peach. Stanley Prune_Plum. Beirschmidt. cloudberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Russet. Unize Plum. huckleberries. Dietz. Monmorency cherries. and others) Berries (besides the usual strawberries and raspberries. Virginia Gold. Patricia. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Wilson Juicy. wineberries. Apple Bananas. and others) Clementines Dates Figs Grapefruits Grapes (there are many.Northern Spy. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Cassava. barberries. bilberries. lingonberries. and others) Persimmons Pineapples Plums (including Mt. bearberries. Watermelon. sea grapes. Baby Bananas. Red Astrachan. currants. Chinooks. Opal. Honeydew. Empress Prune_Plum. nannyberries. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Red bananas. Starr. and sweet cherries such as Black Russians. cranberries. gooseberries. Lapins. Reliance. Yataka. among others) Pears (including Asian pears. Royal Plum. blueberries. Starking Delicious Plum. Canteloupe. Red Haven. Canary. boysenberries. Yellow Transparent. Baking Bananas. Red Secor. there are dewberries. elderberries. many kinds.
When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. The secret to low-fat eating is to make eating the right foods as attractive as possible. you will want to cook your own meals more often. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. avoid all fast-food. use this list of fruits and vegetables. Over the next 30 days. Realize that these lists of fruits and vegetables is far from complete . of course. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. 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. . Convenience foods. most of us have tried only a small fraction of the fruits and vegetables that are out there. In fact. salt. Look back over the list of fruits and vegetables . Print the list and circle all the fruits and vegetables you have not tried.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. Read about new varieties of fruits and vegetables and try them as well. find a variety of fresh fruits and vegetables you have not tried and try them. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Your taste buds and your cholesterol level will thank you for it. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. The fact is. If you want to lower your cholesterol over the next 30 days. every week.treat it like a checklist of the food adventures you could have with food. are notorious for offering poor nutrition and plenty of fat.it is only a way to get you started in discovering new fruits and vegetables. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Cooking and Cholesterol If you want to lower your cholesterol. you will naturally choose foods that are good for you and for your heart. When you have many types of healthy and delicious foods to choose from. Make it a mission to buy some fresh fruits and vegetables you have not tried. convenience. and prepackaged meals. and sugar.
Raw food. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Don't overlook cookbooks that feature Chinese. 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. Japanese. 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. Not only is this healthier for you. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Use these to add flavor to your cooking rather than relying on salt.This isn't hard to do. If you have recipes you cannot part with. use only a pinch of the best sea salt you are able to buy. carrots. switch ingredients to healthier alternatives. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Choose fresh ingredients . There are many recipe books at your local library . even if you are lost in the kitchen. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Cooking to lower your cholesterol is not very hard. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. and drizzle the salad with olive oil and lemon juice. and Indian recipes. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Vegan. If you must use salt. cut more veggies into a salad. Use good olive oil instead of butter. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich.the very freshest you can. Buy some fresh herbs. zucchini. cucumbers. you can easily create a salad that is enticing. Wrap some veggies in a tortilla. tomatoes. Simply chop up some favorite salad greens (mescalin mix. 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.
Pastas: There are a number of pastas available. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. you can 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. Instead of fats or mayonnaise on your sandwiches . All can be made into delicious and heart-friendly meals in minutes. Add the pasta and toss until the vegetables are the desired consistency. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Add your favorite fresh herbs (basil is a good choice) and combine. opt for skinless poultry. from fresh pasta or dried pasta to vegetable pastas and rice pastas. If you do want to add meat to your salad. and lemons can make a beautiful and attractive salad that is very low fat. Shred your favorite vegetables or cut them into very small pieces. Sandwiches: Sandwiches are quite easy to make. If you are craving desserts. It can also be a great quick breakfast on days when you are in a rush. and other high-fat foods in your salads. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. bacon bits. whole milk products such as chesses. eggs. If you are using apples or other fruits that tend to "brown" in your salad. Simply cook the pasta in a pot. Fruit Salads: Chopping up some of your favorite fruits. Combine until blended. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Experiment with different fruit combinations to find different tastes.and lemon juice. Avoid croutons. This makes an excellent and very healthy snack. Instead.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. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. You can make similar meals with rice or even low-fat tofu. Avoid highly processed deli and sandwich meats. berries. 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. This can be a very tasty combination and is still quite healthy for you. but some combination of this recipe can give you a tasty meal with less fat. . use lean and skinless chicken or other poultry.
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 get planks of cedar that are perfect for baking or grilling fish . fig and fruit bars. though. However. try to stave off the craving with fresh fruit. calories. polyunsaturated. these products still do often contain sodium. you can make these foods even healthier by reducing the amount of fat you use in preparing them. For example. 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. At many fish shops. fish.simply place the fish on the cedar. wafers. 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. Enjoy white meats. skim. puddings made with low-fat milk that make lower-fat alternatives. Jello. Also. If this does not work. Lean meat dishes: When you have chosen your lean cuts of meat. so overindulging in these will certainly not allow you to keep your heart healthy. take care to read the labels on these snacks and choose the brands with the least sugar. calories. low-fat yogurt. and poultry rather than red meats.many are very high in sodium. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. and cholesterol . and salt that you can. and sugars. 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. plenty of calories and some fats. animal or graham crackers. Consume fat free. and hydrogenated fats). fruit sherbert. If you absolutely crave a dessert or snack. Choose only lean meats. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . sodium. cover with lemon juice and possibly herbs and grill or bake until done. occasionally eating low-fat desserts and snacks such as angel food cake.
Traditionally. When you picture a hamburger. 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 .even when those foods are processed and contribute directly to higher cholesterol. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. You learned to like some foods as a child. However. we don't always do what is right. Think of the last ten food advertisements you have seen. It sounds crazy. but you have also learned to associate certain foods with certain ideas and ideals . prepared. though. most of us have been taught which foods are healthy and low in fat and which are less than good for us. If you cannot find fresh produce out of season. they were for less-than. especially if we have followed less than ideal eating and life patterns for some time. adopting a very low-fat diet and healthier lifestyle is often challenging. When you think of a salad. Odds are. you may nit get the same strong images in your head. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior.and likely this has been the doing of advertisers. there is a huge market for convenience and "junk" .a large. because they were not needed. pickled or tinned foods. Although we may know which foods we should be turning to and which lifestyle changes we need to make.Choose fresh rather than processed. 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. spiced. less than healthy foods have needed advertising. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. you likely picture the hamburger you see in advertisements . simply because salads and vegetables are advertised a lot less. Today. Face it. try frozen foods that have no sauces or other ingredients added.healthy processed foods. juicy burger with all the toppings.
There is no reason why your heart health should suffer because some advertiser is good at their job. and lower your cholesterol over the next 30 days as well. so that customers are more likely to walk away feeling happy and satisfied with their meal. avoid the television for a while and watch your cravings for fatty foods decrease. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Often. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Advertisers do an incredible job at making foods attractive. 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. Most people see the majority of food advertisements on television. After all. but many times these foods are less than great for your cholesterol level. If this describes you. 2) Make good-for-you foods appealing.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 restaurant meals . Add some music or candles to your dinner. 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. 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. sugary foods.even those that are fatty and terrible for your cholesterol . Take a look at those high-fat and cholesterol-high foods. they are placed at eye level. and sodas to the amount of space given to the produce section.they add ambience to make the meals more attractive and appealing. though. In fact. This is no mistake. Odds are. junk foods. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . compare the amount of shelf space given to convenience foods. much as restaurants do. When you visit your local grocery store.foods. Also avoid radio ads and restaurant advertisements in magazines and newspapers. In too many grocery stores. . Advertisers are trying to make their products appealing. they come in brightly designed packages that grab the eye. Figure out where you see advertisements for foods and then avoid those ads. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate.
imagine them in the worst possible light . 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. Whenever you find yourself craving foods that are high in fat or sodium. and look up stories about the disgusting things people have found in the fast foods and convenience foods. As soon as you are aware that you are craving the foods. congealed. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. cold. You can use the same technique to make good-for-you low-fat foods seem appealing. ." This is not likely to make you crave these foods especially since you are always hearing great adjectives . greasy. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . and other foods you are trying to avoid during the next 30 days.without feeling cheated or deprived.such as "delicious" and "juicy" described about fatty foods. watch out for negative words. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. Ask your friends and family for their dining-out horror stories.For the next 30 days. and disgusting. recall the times you have had terrible fast food or convenience food meals. fast foods. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. This will make bad-for-your heart foods seem far less attractive.as mushy. 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. 4) Use a little negative advertising. For example. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. If you find that you crave convenience foods. Try to do the same thing as advertisers . 3) Describe foods in a way that makes them appealing to you. you will find it much easier to stick to a low-fat diet .when buying food that is good for you. try to find ways to make these foods less appealing. Advertising works by staying with you.
you are more likely to reach for them when you are hungry.and for life! . Also get rid of any fliers. wok. no-stick cooking ware. you are far less likely to be tempted by them. When you make your meals yourself. For the next 30 days. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. 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. go through your home and get rid of the foods that you should be eliminating or cutting back on. you are more likely to cook at home rather than being tempted to eat out. 2) Give them away to a friend or food bank. you are more likely to turn to them when you are feeling hungry. but prevent fruit flies. if you can. Hang up some nice curtains or at least get rid of the clutter. If your kitchen is an enticing place to cook. 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. 4) Get lots of appealing heart-healthy foods into your kitchen. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. a rice steamer. fried foods. or menus from take-out places and restaurants. you can easily reduce how much fats and sodium goes into each meal.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices.and are less likely to cheat on your new eating plan. you should eat in and eat foods you have prepared yourself almost all the time. give it away. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. try to find ways to make cooking in your kitchen more appealing. 3) Eat in. While you are cleaning out your kitchen. Invest in parchment paper. If you keep cookies. as you work to lower your cholesterol. If these things are not in your home. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. You do not have to invest a lot of money for this. . Replace your foods with lowerfat or healthier alternatives. and other temptations around. healthy foods over the next 30 days . 2) Make your kitchen a heart-healthy place. That way you are far more likely to reach for low-fat. If you make healthy foods more attractive and visible. If you have a deep-fryer. advertisements. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations.
After a long day at work. so that there is no excuse to turn to convenience food. then find some way to make cooking time more fun . This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. and have the opportunity to spend time with others who are concerned about heart health. 9) Get motivated. Over the next 30 days. If you have very high cholesterol.listen to music or watch a movie on a portable DVD player as you cook. You will learn many recipes and cooking tips for heart-healthy eating. Or. it can be too daunting to come up with a menu and then cook a meal from scratch. Most of us plan our days and our finances. and pubs or we have movie nights that include take-out pizza. This can make heart-healthy eating more difficult. Meet friends at the gym. The hard part is staying motivated to keep the diet plan up for weeks. Whether you get help from a roommate. 8) Socialize without food. or in your home rather than in restaurants or cafes that feature rich foods. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. but we often leave eating to chance. on hiking trails. coffee shops. This is especially a problem since we so often equate social times with eating . consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Plus. or spouse. fear is a great motivator. Find ways to get yourself motivated to eat well for life. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. If you can't find someone to help you.5) Consider taking a heart-healthy cooking class. 7) Get help in the kitchen. 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. cooking with someone else tends to be more fun. make it a habit to meet friends at places that don't have food as a major entertainment. For many of us. Many of us take in excess calories and fats when we eat out with others. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. child. once you learn to cook healthy and delicious meals.we meet friends at restaurants. . you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week.
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. and other healthy meals easier. Sound too simple? Not at all. 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 Tuesday work meetings leave you reaching for cookies in your office desk. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Keep low-fat yogurt and other low fat foods around for fast snacking. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. vegetables.10) Make heart-healthy food more convenient. If your walk home from work takes you past a favorite restaurant you find hard to resist. milk products) should be smaller still . Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. simply make sure that most of your plate is taken up by fresh fruits and vegetables. and cholesterol in each of your foods is causing you stress. sadness boredom. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. On a paper. fiber. 13) Make cholesterol-friendly eating easier. Luckily. Post your list in your planner or other visible place so that you will see it. fruits. If counting fat grams.no larger than a pack of cards. sodium. Make sure that you eat different fruits and vegetables . Whether it is general stress. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. then you may need to find a different route home. list the times you are more likely to want to eat. and you will reach for these foods rather than turning to high-fat. this is very simple. Most of us have specific emotions and events that may make us turn to comfort food. Sometimes. salads. or meetings with your boss. high-sodium "fast foods. If you can make low-fat alternatives easier to reach for than fast food. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. and beside each item. When you prepare a meal. 12) Figure out your eating dangers and find ways to overcome them." 11) Make heart-healthy food more interesting. and other low-fat foods are among the most convenient foods out there. The portion size of grain should be smaller and the portion size of animal proteins (meats. types of fat.
but it will go a long way towards ensuring that you don't give into the cravings.do your cooking with the olive oil. egg yolks. minerals. Over the next 30 days. Supplements include vitamins.each day so that you get a variety. or easily digested by all. this may not be enough. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. lower your cholesterol by making sure that reaching for lowfat. and extracts of these substances. you must weight the purported benefits against the potential risks . skinnier. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. There are thousands of supplements on the market. Variety is still important because bars and powders are not always low fat. botanicals. This will not make your cravings for less-than-healthy meals go away. and convenience or restaurant meals entirely. If you are considering supplements. 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. full-fat dairy products. inexpensive. If you are on a very strict low-cholesterol diet. amino acids. all of which are easily accessible to athletes. Use olive oil as your main source of fat and refuse other dressings or sauces . SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Eating a variety of foods on a regular basis is the most important step toward this goal. but for most people interested in lowering their cholesterol. herbs. metabolites. or give you more energy. constituents. Nor are supplements a substitute for regular exercise. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. as well as concentrates. There is no one magic pill or powder that you can take that will make you stronger. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Supplement product labels must include the words "dietary supplement". this simple formula will be a snap to follow and will actually lower your cholesterol. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Eliminate foods such as organ meats. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims.
There are two routes to take. the claims probably are too good to be true. look for supplements that can offer weight loss benefits. even if you think that you can do this through the foods that you eat. if you have a need to lose weight. Information is key. Another source for information is the web. you can probably find a supplement or several that can address those problems for you. you are probably still missing out. In addition to this. Giving your body the nutrients that it needs to make it through the day is essential to your well being. First. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. make sure that you have a reliable source. First off. Therefore. find a good quality multi vitamin and take that as directed. Quality is very important if you want to see benefits from supplementation. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. it sometimes needs additional supplementation to take it to the best level it can be at. While a diet that's full of nutrient rich food should not be replaced. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Don't assume that any information that you find is reliable. It's like always giving your car premium gas and oil to do its job even better! . If you have heart problems. start by finding a health food store or a vitamin supplier. Again. But. 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. find out what type of supplements you can take for your individual needs and problems. quality is essential to success here. what do you take? First off. problems with gaining weight or other conditions. For example.(and cost) before deciding to use any product. These individuals can also help provide you with the information you need regarding improving your conditions. 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. If a product makes claims that sound too good to be true. But. How do you know how much to take? That's a trickier question.
and pancreas. ATP. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. This phosphate portion bonds to the ADP. Creatine works by increasing the water volume within your muscle cells. There are several methods by which the body rebuilds ATP. liver. turning it back to ATP. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. There are several though that are very useful. For the majority of the population. Creatine is also a very good supplement for gaining muscle mass. There are many different varieties of whey protein. Once CP stores within the cell are depleted. Another important supplement is whey protein. the bonds in the ATP molecule are split. without oxygen. When a muscle is required to contract. or adenosine triphosphate. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. When ATP is depleted within the cell. Creatine phosphate is "split" to yield the phosphate portion of the molecule. Approximately 40% of the body's creatine stores are free creatine (Cr). and replaces that amount through dietary intake and fabrication within the body. arginine. mainly found in red meat. is the "power" that drives muscular energetics. yielding ADP (adenosine-diphosphate). and methionine. is through CP. Creatine is the most popular and commonly used sports supplement available today. 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. . while the remaining 60% is stored in form of creatine phosphate (CP). Creatine is used for the resynthesis of ATP. The fastest method. I can gain 5 kg of muscle in just two weeks using creatine. I have been using multivitamin supplements and vitamin B supplements for 20 years. the body must use other methods to replenish ATP. This process takes place in the kidneys. The energy released by breaking this bond powers the contraction of the muscle. The typical male adult processes 2 grams of creatine per day. Creatine is a natural constituent of meat.There are thousands of different supplements on on the market. but you will be able to find a high quality supply at your local health food store or if you look on eBay. including both elite athletes and untrained individuals. Creatine is manufactured naturally in the body from the amino acids glycine. Some of which perhaps are not particularly useful.
allowing further capacity to regenerate ATP. After that. You can also calculate creatine dosage according to body weight and mass.3 = 27 grams of creatine per day After the loading phase. the formula would look like this: 1 lb divided by 2. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. However. you should be consuming . It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. Creatine is safe for most everyone to take with the exception of people with renal issues.Supplementation with creatine increases Cr and CP within the muscle.2 kg multiplied by . Experts say in the "loading phase".03. Follow along closely. It can also delay fatigue during repeated workouts. There are two way to decide what dosage of creatine you should take.7 grams in the maintenance phase. In the "loading phase" which is where you begin adding creatine to your diet. though. therefore the body will quickly move to other methods of replenishing ATP. So if you weight 200 pounds. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. Creatine is also thought to increase the body's aerobic abilities. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. this could get confusing! Not really.3 grams of creatine per kilogram of body weight. 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. Many people like to take their creatine in a shake as it most often comes in the form of powder. In other words. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. so you would require 2. you must use your creatine regularly instead of sporadically for it to be effective. your weight is multiplied by . Essentially. The periods are brief because the ability of a cell to store CP is limited. the dosage is 20 grams a day for five to seven days. it's recommended that you stick to 5 grams per day. Glutamine . 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.
so you'll want to take it with milk or in a shake. liver. If you want to build a ripped body. during times of stress. The typical American diet provides 3. The remainder is in the lung. This includes stress that the body is under during periods of exercise. it usually comes in powder form. Research shows levels of supplementation from 2 to 40 grams daily. increasing protein through weight gainers or protein powders is necessary. prevent sore muscles. This two to three gram dosage used post workout builds protein. Much of your protein will come from your diet.Another popular supplement among body builders is glutamine. Two to three grams has been found to help symptoms of queasiness. and speed up growth hormone production.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Protein has been shown to have the best effects on the body when combined with carbohydrates. promote healing. If you have too little glutamine in your system. you'll need both creatine and glutamine alike. our body can produce more than enough. Glutamine is also thought to prevent sickness. However. Many people are choosing to supplement daily due to the long growing list of benefits. Over 60% of our amino acids come in the form of glutamine. It is the single most important nutrient in a body building regimen. Again. repairs and builds muscle and can induce levels of growth hormone found in the body. Protein is what makes up and maintains most of the stuff in our bodies. You have to have a positive nitrogen balance in order to gain muscle mass. Protein The importance of protein to a body builder is a no-brainer. but if you really want to grow your body mass. it can result in muscle loss. brain. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Glutamine is a nonessential amino acid that is produced naturally by the body. glutamine reserves are depleted and must be replenished through supplementation. and stomach tissues. Sixty percent of glutamine is found in the skeletal muscles. Under normal conditions. . This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Of course.
sparing hard-earned muscle protein and glutamine stores within the body. which in turn leads to increased blood flow. As we said before. and olive oil. 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. low-fat milk. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. Unfortunately this pump is only temporary. When on low-carb diets whey can function as an alternate source of energy. and increases strength along with stamina. Whey is the best investment because of its capacity as a postworkout recovery supplement. causes vasodilation (an expansion of the internal diameter of blood vessels). It also signals muscle growth. and will dissipate shortly after you complete your workout. ice cream. Its unfortunate high cost however makes me advise you to use it sparingly. Nitric Oxide. Nitric oxide also comes in powder form as well. the best time to take your protein supplement is post-workout. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. Whey protein is the only choice when on a diet however. It also supplies the most amino acids that bodybuilders use.The best type of protein supplement on the market is whey protein because it is the highest yield. 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. Nitric oxide promotes extended ability to life weights. Many body builders take nitric oxide for a variety of reasons. which is the muscle pump we are familiar with. when a muscle contracts and blood vessels dilate. As with creatine. oxygen transport. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. If not. . Nitric Oxide is present for a brief moment. so you can take it in a shake just like with other powdered supplements. it's good to combine your protein with some form of carbohydrate for maximum results. You can also add in some fruit for flavor. and should be taken in the manufacturer's recommended dosage. It often comes in pill form. especially on a diet. The release of nitric oxide creates surges of blood flow. a key molecule manufactured by the body. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Combine the powder with some eggs. So whey is the best protein. speeds recovery.
However. . general energy and well-being. Ginko is great for circulation. Steroids increase testosterone production which can lead to overly aggressive behavior. But those are the only ones I prefer to take apart from ginko biloba. They are used in treating a variety of health problems including AIDS. they are illegal. steroids have some serious health implications when taken for reasons other than therapeutic. They also enhance performance making a person stronger and extending their stamina. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. you can take. complexion. That causes an enlargement of the breasts along with an increase in fatty deposits. a decrease in libido. All steroids eventually change to estrogen which causes feminization in men. Using the supplements mentioned you'll see some results quickly. so it's good for your brain. Both of these substances are highly controversial. and low sperm count. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. and in many places. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. which is known as stacking . They can cause serious liver damage and even lead to liver failure.There are many other supplements. but they are used by body builders all over the world. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. Steroids do have some advantages. cancer. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. They help the body fight the ill effects of these diseases and promote healing. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. and other serious diseases. However. especially if you use them together synergistically.
Body building has long been thought of as a man's sport. At these times a good sauna. They are naturally produced by the body. a massage or soak in a hot pool will reduce the feelings of fatigue. You can get huge. it still takes time. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. perhaps it's better to cut down on the workouts and allow for your body to recuperate. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. . but many body builders take them to basically tell their muscles to get bigger. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. though.Growth hormones stimulate the elements in the body that make muscles grow. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. MENTAL TRAINING Mind Fitness. They can make you bigger quicker. They can be dangerous. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. your mind is a powerful tool and it helps you through each step of your day. It controls the way that you perform each action. You will still need to take time to rest though. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. but more and more women are getting interested in it as well. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. as well. Following is a list of recuperation techniques and a description of them. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. Even using various methods to help your body recover. A Healthy Emotional Life As you can assume.
you need to exercise your mind. believe it or not. there are many ways that your mind's fitness may not be the right level that it should be. In fact. Emotional health is an important battle that everyone must strive to improve. you need to be able to effectively deal with it and then to move on. There are many different ways that this can happen. for many people living in today's hectic lifestyle. there is evidence that says that you can actually push off the onset by some time if you do the right things. Keeping your mind active. your body's health is directly related. 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. such as a death or deception. A Healthy Brain With the onset of Alzheimer's happening to more and more people. 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. plays a significant role in the quality of life and the longevity that you have in your life. including the simple fact that you may have to battle illnesses more often and with greater intensity. For example. should something emotionally troubling happen to you. In addition. What's Healthy? For your mind to be in a healthy state. the importance of having a healthy brain is very evident.Yet. several key things must play a role. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. it's anything but easy to make it through the day without dealing with some type of stress or pressure. When you are emotionally or mentally unfit. The mind's health is quite an important aspect and. There are many various ways that you can improve your emotional state by learning how . For this particular battle. 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. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. While life affects each one of us. you need to be fully capable of thinking clearly. challenged and attentive is essential to your well being and this fight. Although you may be wondering just how you can control your minds fitness. First. performing mental tasks and you need to be able to conquer problems effectively.
Sometimes it may be important to remove the stressors from your life. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. 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. you can consider them. and you. Indeed. too. but it also causes all types of physical problems for those struggling with it. mental turmoil and even times when they are so stressed that they can not function properly. Not only does it pull you down through causing large amounts of emotional trauma. Those that are spiritually fit. but that's not a common occurrence. After all. the right social activity is one way to improve your emotional health. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. you may think that you have nothing to worry about. . Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. mentally unstable and unfit. Believe it or not. learning to effectively manage stress is important. During these times. But. too.to react to critical situations. Spiritual well being is a critical factor in maintaining your health. you do all that you need to do and there's nothing limiting you. While there isn't always a need to be religious or spiritual. Where Are You Now? When it comes to determining how mentally fit you are. This is a personal decision. the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. It can help you to tackle even challenging tasks with more ease and with success. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. While you can't take away everything in your life that causes stress. it can often play a role in the way that you see your life as well as in your emotional state of mind. most people go through stages of depression. It can lead to various health issues physically. For those that do believe in a Higher Power. of course.
consider this scenario that happens over the span of time.Yes. this is one of the prime reasons that they are overweight or unhealthy in their diets. . For example. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. then you should be considering the vast number of mind fitness needs you may have. or are eating whenever you feel like it. Yet this is a dangerous situation. For the most part. 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. too. your mind can be struggling at the same time. To determine where you stand in mind fitness. 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. Do you struggle to make the goals that you set for yourself? 4. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. although you may not realize it. it hurts to hear but just like your body goes through illness. It's easy to go to the food to get the satisfaction that you need. While food never used to be so readily available. now. Do you feel anxiety. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. ask yourself these questions. 1. If you have trouble sleep. Improving the fitness of your mind not only improves your daily life but increases your longevity. Emotional eating is eating when things go bad. While you may not want to do this. For many millions of people. stress and angry often? What does it feel like and how intense does it get? 5. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Be honest. Do you hate the life that you are leading. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. Do you have physical pain that is not the result of an injury? This could be stress related! 2. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness.
you hate your job so much that the only thing that makes it feel better is eating something bad for you. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. the pounds are creeping onto your hips. you almost purposely make the situation worse by eating bad. 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. it's also one of the worst things you can do for both your physical and your mental health state.. you find yourself in even more problems. As your self esteem drops. Emotional eating is one of the hardest cycles to break.these are all things that people end up saying to themselves when they are emotionally depleted. You should be able to feel confident in the decisions that you make and in the way that your life is moving. You aren't any good. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Incorporate as many of these things into your life as you can. fatty lunch. 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. which includes emotional eating. you are not fitting well into your clothing. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. Soon. You are a failure. . and you'll see differences in the way that you feel and the way that you see the world. Now. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. you didn't do the job right. You then find yourself dealing with pressure from the boss. yet if left intact.. Soon. though. In fact. You become upset at yourself.You begin by getting stressed at work. The first step in fighting the way that food makes you feel. 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. 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. your self esteem drops. In just a bit we'll talk about some of the ways that you can have good mind fitness. Just look at you. You decide you need a big. A health self esteem is one that's confident but not overly macho. You can't make the right decisions..
take care of the way that they look and those that do things for themselves are the most confident people out there. In addition. even when you don't pay attention to them otherwise. You should always strive for a lifestyle that's positive with those in your family and your friends. ask what you could have improved on for next time. that relationship alone will be one that you have to work on. you need to be able to say. Those that dress well. its fun to have people around too! But. 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. Relationships take time and work. Then. In part of that comes the fact that if you want to have family and friends you . working through them and then letting them go. Don't take friends for granted because they won't be there when you need them the most. at least one time per week. Just putting on a beautiful outfit can make you feel good about yourself. Commit to going out and having fun. Although challenging. learn how to accept compliments and to take criticism. Getting down on yourself because someone doesn't like the job you did isn't okay. Let's face. how can you build a social network of people that you can rely on? Make time for those that you already have. both physically and mentally. Build A Social Network A social network is a very important to your well being. Don't assume that they will always be there when you need them. That means taking on the challenges that come up between people. whatever way is fun to you. This allows your mind to repair damage and it allows you to improve your network of friends. If you are married. If your boss says that the job wasn't good enough. Those that have people around them to support them do well in many more aspects of their lives. 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.Accept those. Getting away or even just finding time to play a board game is essential. "Hey. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. Learn to take criticism positively. work on improving them if you can and then do the best job that you can overall.
physical risks and puts your entire well being at risk for emotional breakdown. A hobby. always keep yourself learning. Your Overall Mental Fitness Plan So. To help remedy stress. . Learning new things keeps the mind active and that means health. It hinders you throughout your life by causing unhealthy living situations. there are many things that you can do. 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. Managing Stress Its not easy job. You should also use challenges to help power you through your day and your life.need to be a friend. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. a physical activity. it is important for you to find solutions to those problems. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. use your brain power! You don't have to do any type of exercise with your brain physically of course. now you have it! You know what to do to make your lifestyle improved through these changes. You need to find something that you love to do. by relieving stress. Asking questions. Stress affects your ability to function properly. allowing you to fend off Alzheimer's and other conditions like it. 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. You'll feel good about life and your social network. but mentally you do! For starters. For starters. or some other thing that really brings you happiness is necessary to have. getting the answers and working at it helps to improve the brain's function. but you have to do it! Stress is one of the largest problems in health today. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. too. If the situations that you are in provide you with high levels of stress. find an outlet. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification.
By doing these things it will significantly improve the fitness that your mind has physically and emotionally. drinking and drugs. learn something new. Drinking And Drugs Each of those three things. You Are What You Do. Unlike the other chapters. Although each of these other elements that we've already talked about is very important parts of your lifestyle. is a problem for your health and your ability to make it through the life you have. There are no ifs about it. Each decision you make throughout the course of the day plays a role in your fitness. continuous learning and through challenges of all types. 3. but you may not realize the extent at which it takes to improve them. Improve your stress levels and see physical.1. Do things that are enjoyable to you. For example. 2. Make changes like these today and see results today. but feeling good about yourself is a must for overall health. . 5. 4. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Working on this is hard. It also helps to make it through difficult times when you have someone by your side. It will cause cancer eventually in your lungs. Keep your self esteem positive. Smoking. Improve your social network to reduce stress and to improve your quality of life. and physical fitness increases. Improve your brain's fitness by challenging it through new adventures. smoking. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Lifestyle Fitness. Improve them. Too Your lifestyle is the way that you live your life. this one will be structured a bit different. If you can't think of anything. mental and emotional benefits right away. smoking will eat away at your lungs and will cause cancer. they are not everything. You probably already know the risks of what these things can do to your life. 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.
Rest is one of the most overlooked parts of an exercise regimen. refresh and give yourself the best chance at improving tomorrow. When you quit early enough. Smoking and drugs are simply a no no. then you aren't getting the right amount of sleep for health. It's a time to restart. Sleep Do you sleep ? No. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. you put your life at risk and you destroy the organs in your body. They aren't able to improve the level at which they can function and they make bad mistakes. your body can repair the damage that you have done to your lungs. Drinking and drugs are just as bad. Some damage can be fixed through healing over time. There may be an underlying medical condition that could be causing it. physical ailments hinder you more when you don't get enough sleep. though. This can only happen if you stop soon enough. you destroy your body slowly and methodically. To improve your lifestyle and to extend your life. Your lifestyle fitness requires that you get quality sleep each night. For one. 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. your stress levels DO go down and you can feel better about the life you are living. You kill brain cells. even if it is one of the hardest things you will have to do. Stress hurts more. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs.But. smoking is something that you can stop. talk to your doctor about it. If you are facing problems with insomnia or are struggling to get to sleep. Why is sleep so important ? There are actually several reasons. sleep is the body's time to relax and to recoup what it's done all day. It's the way that your mind works through problems. To improve your fitness. You need this time for your mind to. You will find that your health increases. Those that don't get enough sleep are not capable of performing at their best physical or mental level. your energy increases. you need to remove these problems from it. It's the time that your body heals from the exertions of the day. but the . find a method to stop smoking and do it.
being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Working out in this state has its obvious downside. • Don't drink a lot of fluids before sleep. Body temperature has a huge effect on our ability to fall asleep. If you work up a sweat before trying to sleep.096. Some people disagree with this theory.build muscle. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. especially tea or coffee. This will help you signal your body that it's time to think about resting. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. • 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. but if you go to bed on an empty stomach. which is above the legal driving limit in most states. You're better off waiting until the next day when your body has been given proper rest. • Establish both a regular sleep cycle as well as a pre-sleep routine. . your lack of muscular coordination places you at a much higher risk for injury.reality is it is actually a quite important principle. but you'll have to use the bathroom more often as well which will disturb your sleep. Muscle adaptation and growth often occurs at night. For starters. though. During the suspended state of animation you are in. Try having some white noise in the room like a fan running. Lack of sleep can have an intoxicating effect on your body. it can distract from your ability to fall asleep. you start to feel sleepy. Not only will the caffeine keep you awake. As your body temperature lowers. • Get at least eight hours of quality sleep per night. Just as you'd never head to the gym after drinking a few beers at your local tavern. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. you should never work out after not sleeping the night before. Make sure this snack is light. • Keep your bedroom dark and cool. According to the Journal of Applied Sports Science. your body is doing exactly what you have been asking it to do during your workouts .
As you know. growth hormones are also released. it is also vital in helping your body recover and ultimately grow like you want it to. but it really can be. and even your physical health. A majority of growth hormones are also released when the body is in the sleep state. Just as sleep will give you more energy.While your body is sleeping. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. • Don't do stimulating things before bed such as watching television or working on a project. stress causes a wide range of health concerns for your body. If you are having problems with sleeping. but it is something to make part of your overall guide to living a long. • Don't eat before bed. your marriage. Financial fitness isn't something that we'll stress for too long here. there are many ways that you can overcome them. Just think of the role that money plays in your everyday life. This is what makes you grow. Your body can recover and repair any damage you did during the day while you are at rest. You worry about money and end up facing financial hardships that move into your work life. healthy lifestyle. at least two hours beforehand. but the majority of this happens while the body is at rest. During a workout. . your home life. your body's synthesis of protein increases. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Growth hormones are very important in increasing muscle mass. Money is one of the largest causes of stress in people every single day.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
In researching this book. You will find more information than you could have ever hoped for on this website including tips on nutrition. Here are a few you should really check out: • www. as well as pictures of people who have made amazing transformations through a body building program. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion.com This site is nothing less than amazing. These are only a few resources you can check out as you begin your body building quest. and it will open you up to all sorts of insights into this great sport. and ways to prepare yourself for competition.bodybuilder. but it's free.getbig. • www. • www. contest schedules and results. this author depended on several of these websites for information. Look around you and find what works for you. You will get the most information by joining their website.abcbodybuilding. The Internet is another invaluable resource for body building 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. where to find supplements. sample workout plans. or network with others in social settings. You will find a whole new world opening up around you! . Ask around when you are in the gym.Nothing can really compare to personal advice and guidance.com This is another super website where you can find tips and tricks about how to maximize your workout.