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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.
trust me on this from a guy that used to smoke two packs of cigarrettes per day. Sorry if I sound overly patronising.That's what gives me the POWER to SUCCEED. "What am I staying in shape for?" To each person. Do you worry about brushing your teeth today? No. weeks. If it isn't taken care of. you likely hated it. When you were three you were probably taught to brush your teeth. Really. it is a matter of staying healthy as long as possible.Imagine walking alone at night and really feeling safe because you are physically strong. it will last many years longer. the entire machine works the best that it can. for example you don't change the oil in it. it can be that simple to be healthy.) Fitness is about SURVIVAL. but remember that fitness is something that you can get into the habit of doing which makes it easy. You learned to put your clothes on. this will be something different. You could take all of my money. When the machine is neglected either in part or in the whole. Your body is designed to work as a machine. you cut several years off the life of the car. then the machine won't run well and eventually won't run at all. For most. is well maintained for many years. When each part of the machine is cared for. because it's a habit. Others may need a certain level of fitness for their employment. then. and even years off of your life when you don't take care of your machine (your body. everything but so long as I am still fit and strong and healthy . That's costly to you. Fitness is a term that is used to help define the ability to stay in the best physical shape. You may ask. once you learned how to do it. then. Fitness is an essential part of life. you are shaving away days. That's what we want you to think of when you think of fitness. But. it became something that you didn't think twice about. for example. When you were learning how to do them. If a car. You'll learn many things that you'll be able to implement immediately to start experiencing success. all of my friends. . Let's make fitness fun. Others may be recovering from an illness or injury. 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. but when you look at this as your body. Fitness is not something that you have to struggle with.
Granted. What do you see? If you are unhappy about any part of your body or training. You'll claim that getting fit is just too hard. For me it's a bit of belly fat. the first weeks of learning to be fit and staying healthy will be the hardest. Nevertheless. . Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. In fact. You will be sore and tired. IT WONT BE EASY AT FIRST. Our first goal is to determine where you stand right now.such as a weight lifter adding cardio to beat belly fat. you'll see that fitness can be easily mastered by you. You'll find excuses about not doing it. You'll dread it. chances are good that area of your body is bothering you because it's an unhealthy area. Don't worry. it's an important first step.Overcome the initial procrastination. It's just something that you do. this is painless. That's not true. if you have the will power to save your life by sacrificing for just a few weeks. but it may hurt your ego a bit to do it. The same applies to experienced athletes that must alter or increase the training in a specific area . You just can't give up what you love.
your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. You need to begin by understanding that change needs to happen. the more prone to health risks you are. Its important to do this to more firmy establish and prioritise your fitness goals. this is generally 120 to 139/80 to 89. You need this number to be there. Ask your doctor where your blood pressure is. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. The higher this number is. You can find calculators for many of these available to you free of charge on the web. You need to use them to understand exactly where you stand right now. Experinced athletes should also do a realistic self review . There are several tools that you need to use to determine your health level currently.this is part of the goal setting process. For adults. . • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. but it needs to be in a certain range to be healthy. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body.Here are some questions for you beginners to ask to determine where you stand right now.
Beginners . your lungs and even your heart are suppressed. ideally. . This is an important piece of information because of how vital it is to your health. Those that have a larger midsection are most prone to health risks. But. Those that have a large midsection are the most prone to heart problems. causing difficulty for each organ there. your ideal weight is the weight that you should be. In effect. there's much more for you to consider. if you are overweight.What To Start With To get started with fitness. the fat here is likely to be what kills you. 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.• Ideal Weight: In comparison to your height and body structure. These three things are critical elements for you to take into consideration when considering where you stand right now. start by getting through these basic first steps. Your kidneys. The fat that is here will push into your body. Your waist is important because it is the indication on your body of your potential health risk.
It's going to come down and that will be quite rewarding! 4.1. 2. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. . Calculate your BMI. 5. Set your goals. Measure your waist. Write them down and post them in several locations in your home. This will be your indication of your weight loss and health improvement. Do it the same time and same way every time you weigh yourself. and to work on first. not at your doctor's office. Stand up straight. Determine that you are healthy enough physically to begin improving through diet and exercise. to improve on. Do this at home on a well programmed scale. Determine what's important for you to maintain. Get your weight. your heart rate as well as any other important factors he may be interested in you improving. suck in your gut and measure at your belly button all the way around using a tape measure. Meet with your doctor to talk about your overall health. 3. You need this to see just how unhealthy you are currently. Pull up your shirt. Ask him for measurements of your blood pressure.
Throughout this book. I'll point you in the direction of improving your overall health. fitness is not just about weight loss. What You Will Learn So. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. that's great! You are one step closer to being healthy. But. For many that will mean losing weight. If you don't think that you need to lose weight. that will mean improving other qualities of your life. For others it will be less dramatic. For me the impression made in the initial months was very strong because I made much progress in this time. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . For others.Now that you have this done. high cholesterol as well as other concerns even though they aren't technically overweight. or giving up some addiction or bad habits. strength etc. inflamation syndrome. With fitness everyday is a new beginning so you can always review your progress and set new goals. By understanding where you stand on these factors above. Although many people start looking into fitness because they want to lose weight. you need to take into consideration the fact that overall health is in fact important to improve. Therefore. There's much to learn and improve on for most of us. I was very ill and thin. People with some experience under the belt will need to examine their flexibility. Cardio Vascular fitness level. that's not to say that you don't have health problems beyond that level. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. Many people are still at risk for high blood pressure. you can begin to improve your health. I got into it because I was a drug addict.
When i was in the army they were very keen on sleep deprivation. help you to understand where you are and then help you to get to the goals that you have. I know your situation. for example. GET ENOUGH SLEEP !!! Sleep . though. Most of us need 7-9 hrs sleep everyday. we'll tackle what the healthy standard is. Remember. smoking or drug use. Since your body is likely to be your largest factor impacting your life. we'll teach you how to improve your life through easy. but 7-9 hrs is optimal. Because each plays a role in your overall health. Its simply not true. They used to tell us alot of bull that 6 hrs is sufficient. I say hogwash and current medical research says the same. each aspect is just as important as the next. That means insuring that your overall life is healthy in regards to the life that you lead. Those with eating disorders can also benefit from physical conditioning. especially of course if you are too fat.Each of these aspects is very important. we mean making sure you are emotionally and mentally fit. I normally need 9 if I'm training and eating heavily. . but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart.some say they only need 4-6 hrs. we will start there. ways. 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. Many of you will be fighting with some bad habits. Namely alcohol. it doesn't do much good if you don't eat the right foods. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Sure you can function on less or more. Throughout each of these aspects. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. With lifestyle fitness. Losing weight. But giving up serious vices is not easy and you are well advised to get professional medical advice. the goal is to improve your stress level. While your body must be maintained as much as possible for health. General Health: First things first. Emotional stability is critical to overall health. 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. and even fun. With your mind fitness. The longest i went without sleep in the army was 5 days and 4 nights . isn't enough if you aren't eating the right foods even if you are losing weight.
Each part of your body functions well because of the support that other parts play. Your body is a well designed machine. Your brain keeps everything working. actually. Stress and recuperation are also critically important and are covered in another section of their own. Not only will you feel great but you will have medical proof. This is so you can see the improvements in coming weeks and months. I recommend you go to a good doctor and just get a general check up. . In fact if you are looking at changing your body composition I dare you to do before and after shots. delivering fuel to it so that it can perform its duty.if its unhealthy. This means physically. give up the vices like drink and smoking. even those things that you don't think about doing like your heart beating and your lungs breathing. Change your diet . Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Your heart pumps oxygen rich blood to each cell in your body. Your lungs supply your heart with the necessary oxygen. I cover diet in another section because its very important. the time has come to improve the way that machine is working. get 7-9 hrs sleep every night.So.
What some people don't realize is why their body has developed as it has. Your job is to give your body what it needs to continue to perform correctly. your body can't maintain a healthy muscle mass. to know what level of fitness your body is in. this could be a potential problem that needs to be considered. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. these fat reserves could be used. You may not physically be able to exercise . Keep a log of this information so that you can see your progression.Go to the library and read as much as you can on health and physiology. While your diet is something for the a later section. it goes further than this. Well back in the time of the cave man. you should address these specific concerns. the body had to do what it needed to so that you could stay alive. Your muscles are necessary for functioning but they have been built to be used. You should understand how well your body is working. You cant do that without the information in your head and I cant teach you everything in just one book. Yet. not to sit idle. the same day at the same time each week. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. If you don't work hard. your neck. If you have problems with your legs. What's Healthy? As we mentioned early. you need to take into consideration the vast number of measurements that we've already taken. too. That means taking the measurements that we've listed. Where Are You at? As we've mentioned. You should weekly weigh yourself. it's important for you to know where you stand health wise. Your weight. your arms or anything else. your blood pressure and your body mass index are good indications of your overall health. you can improve your overall health and then improve upon your situation by knowing how to. That way. chances are good that your heart has been affected by it. Your body is used to providing your muscles with the fuel that they need to work hard. You shouldn't skip this step. Talking to your doctor is a great place to start when it comes to determining your overall health. we need to address your body's ability to do what it needs to through being physically capable. too. It would store food in fat so that when there wasn't enough food available. If you are overweight.
It's a hard realization. coupled with the other fitness elements later throughout this book. it's not the permanent solution. chances are good that you aren't getting enough exercise and fitness into your life anyway. In the late 19th century. He became so successful. personal trainers are making a tidy living helping people stay fit. Our overall plan to improving your body's fitness level is through exercise. not to sit in a chair at a desk all day. and body building supplements are at an all-time level of performance. If you aren't having any physical limitations. pains or weight problems. This competition was the basis for many . Now. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. but remember your body is built to be used. Again. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Exercise is something that some people hate and others love. 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. even if you aren't overweight. Understanding where you are is difficult for many at first. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Using your muscles and strengthening them are vital to improving health and fitness. its going to improve. Gyms are big business. As he became more popular. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. he was credited with the invention of the first exercise equipment marketed to the masses. the man known as the "father of bodybuilding". In actuality. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. How Can You Improve ? Improving your body means improving your body's ability to move and function. he created several businesses around his fame and was among the first people to market body building products bearing his name. the sport of body building has been around for quite some time. that's a great sign. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. But.to a certain level. look at your body in other manners to determine what you can improve on. Its not easy thing to do at first. but it will get easier. one step at a time.
others to follow including the Mr. 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. Olympia competition that remains the most popular body building contest to date. and the sport has evolved into a real competitive arena. and body building equipment evolved into an effective means for working muscles in ways never thought of before. nothing will compare to actually getting to the gym and lifting those weights. nutrition was focused on more than ever. body building has just grown in popularity becoming almost an obsession for many people. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. you heard of him right ? Through the years. Training techniques were improved. but you'll need some information first. . When World War II broke out. and more aggressive in their behavior. In 1970. there can be a lot to learn. men around the world were inspired to become bigger in their physique. stronger. Women have started to take an interest in honing their bodies. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. This book will guide you through some of the basics to get you started. Of course.
training. 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. Well guess what. Anerobics can aid the cardio system and reduce fat. diet. . Nothing else.Exercise Physiology Lets cover some basics about physical training. supplimentation and recuperation should all fit in with your optimal body routine. There is aerobic training which is best for cardio respiratory improvement and fat loss. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. and other activities and still have enough energy left over to handle any emergencies which may arise. After a while you will develop a natural sense for this. Diet also has a significant influence over biochemistry. But you can raise one leg out to the side at 90 degree's i bet (everybody can). consider this . If you can do it with one. By balancing your training and recuperation you can optimize your biochemistry.can you do the splits ? Probably not. Components of Fitness Physical fitness is the ability to function effectively in physical work. If done in the right way the two are complimentary.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Deeply tied in with all of this are your biocemistry and your nervous system. The nervous sytem is quite remarkable. Your workout routines. 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. hormones and waste products in the blood such as lactic acid. The three things of most interest to us in biochemistry are nutrients. Especially with the training and recuperation. Aerobics can improve muscle function and growth. The nervous system prevents this from happening (thank heavens). Your body works with a natural cyclic rythym. The components of physical fitness are as follows: Cardio respiratory endurance . then there is anerobic which is great for muscle and bone growth and strength. By training. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. But its a nerve reflex that prevents you.
detracts from appearance. "FITT" Regularity. Flexibility . To achieve a training effect. and eye-foot coordination are classified as components of "motor" fitness. knee) or any group of joints through an entire. One should strive to exercise each of the first four fitness components at least three times a week. Excessive body fat detracts from the other fitness components. Appropriate training can improve these factors within the limits of each athletes potential. agility. Muscular endurance . sleeping.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.the greatest amount of force a muscle or muscle group can exert in a single effort. eye-hand coordination.the amount of body fat an athlete has in comparison to his total body mass. progressive training. Intensity. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. a person must exercise often. Body composition . from the Olympic-caliber athlete to the weekend jogger. and negatively affects one's health. Progression.Muscular strength . muscle power. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound.and following a good diet. reduces performance. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. . Regularity is also important in resting. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program.the ability to move the joints (for example. Infrequent exercise can do more harm than good. Factors such as speed. normal range of motion. and Type. Time. The principles of exercise apply to everyone at all levels of physical training. elbow.
especially when training for strength and/or muscle endurance. Recovery. with only one session each of cardiorespiratory. Thus. 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. muscle endurance. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Specificity. Variety. and flexibility should be performed each week to improve fitness levels. Ideally. These factors are Frequency. Personally I have a cardio workout at the warmup stage. Although swimming is great exercise. then I do my weight training and perform stretches between my weight exercises.since overemphasizing any one of them may hurt the others.Intensity. For example. goals and motivation. Three physical activity periods a week. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. For optimal results. muscle strength. athletes should have at least three strength-training sessions per week. . The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Time. To be effective. and Type.Balance. Training must be geared toward specific goals. The acronym FITT makes it easier to remember them. for example. at least three exercise sessions for cardio fitness. a program should include activities that address all the fitness components. athlets become better runners if their training emphasizes running. to obtain maximum gains in muscular strength. Overload. time. and flexibility training will not improve any of these three components. Another way to allow recovery is to alternate the muscle groups exercised every other day. strength.you must strive to conduct 5 days of physical training per week. Providing a variety of activities reduces boredom and increasesmotivation and progress. You will find that you can experiment and find the optimal routine for your metabolism. however. it does not improve a 2-mile-run time as much as a running program does.
Stretching exercises are done in every training session to enhance flexibility. By training continuously in this manner. and Tuesday and Thursday are devoted to muscle endurance and strength. and Friday. all components of fitness can be developed using a three-day-per-week schedule. Wednesday. Wednesday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Unfortunately. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. it is the factor many units ignore. Wednesday. During the second week. The more energy expended per unit of time. The following training program serves as an example. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. when coupled with good nutrition.and Friday are devoted to cardio fitness. . 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. INTENSITY Intensity is related to how hard one exercises.With some planning. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. However. Depending on the time available for each session and the way training sessions are conducted. and those that exceed 90 percent HRR can be dangerous. Monday. if you have a hard run on Monday. a five-day-per-week program is much better than three per week. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. will help keep you super fit. and cardio fitness is trained on Tuesday and Thursday. 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). For example. and Friday. However. you may also choose to run on Tuesday and Thursday. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. the greater the intensity of the exercise. In the first week. Such programs.
at 70 percent HRR. the THR is figured using the estimated maximal heart rate. and relative conditioning level. and. the group run will be too intense for some and not intense enough for others. For example. By determining one's maximum heart rate. if he is in reasonably good shape. if he is in relatively good shape. if he is in poor shape. . and. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. if he is in excellent physical condition. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. a 20. if he is in excellent shape. As a result. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. a person who is in poor shape should exercise at 70 percent of his MHR. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. one must compensate for its built-in weakness. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. resting heart rate. at 90 percent MHR. an appropriate THR or intensity can be prescribed. For example. graphic$$$$$$ When using the MHR method. he can determine which percentage of HRR is a good starting point for him. at 80 percent MHR. graphic$$$$$$ Percent MHR Method With this method.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). A person using this method may exercise at an intensity which is not high enough to cause a training effect. at 60 percent HRR. one can be sure that the intensity is enough to improve his cardio fitness level. One's ability to monitor the heart rate is the key to success in cr training. To compensate for this. Thus. A athlete determines his estimated maximum heart rate by subtracting his age from 220. he could start at 85 percent of his HRR. If a athlete knows his general level of cardio vascular fitness.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200).) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. With this information. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise.
the athlete should monitor his heart rate. as in the example. To determine the RHR. and the heart rate will have leveled off. the value is rounded off to the nearest whole number.) During aerobic exercise. He should count his pulse for 10 seconds. These arteries are located to the left and right of the Adam's apple.70) before it is multiplied by the HRR. use the THR of 161 BPM figured above. particularly if they cannot find more than 20 minutes for cr exercise. At this time. This will let him determine if his training intensity is high enough to improve his cr fitness level. As shown.second period. (See Figure 2-1A. . and lungs an adequate training stimulus. then multiply this by six to get his heart rate for one minute. For example. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. the athlete should get a count of 27 beats (161/6= 26. If his pulse rate is below the THR. 160. (See Figure 2-lB. In this case. the body will usually have reached a "Steady State" after five minutes of exercise. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. he must exercise harder to increase his pulse to the THR. Exercising at any lower percentage of HRR does not give the heart.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. and immediately after exercising. In summary. When 91. a THR of 160. or to see if one is within the THR during and right after exercise. place the tip of the third finger lightly over one of the carotid arteries in the neck.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.7 results.70 and 131 is 91.) Yet another way is to place the hand over the heart and count the number ofheart beats. When the calculations produce a fraction of a heart beat.7. the percentage (70 percent in this example) is converted to the decimal form (0.7 BPM is rounded off to give a THR of 161 BPM.83 or 27) if he is exercising at the right intensity. or maintain. (See Figure 2-1 C. the product obtained by multiplying 0. muscles.7 is added to the RHR of 69. an adequate level of fitness. he should know his THR (the heart rate at which he needs to exercise to get a training effect). During the 10. Before anyone begins aerobic training. The result is then added to the resting heart rate (RHR) to get the THR. Thus.
an athlete can easily find his own THR just by knowing his age and general fitness level. Walking is a great place to start. To improve cr fitness. TIME Time.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. he should do it five minutes into the workout. To find out if you have any limitations. TYPE First we will discuss aerobic training. since one missed beat during the 10-second count. the less intense the activity. The more intense the activity. • Start with basic aerobics and work up as your tolerance increases. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. talk to your doctor. or duration. It is inversely related to intensity. the longer the required duration. the athlete must train for at least 20 to 30 minutes at his THR. Here are some tips for you to get in aerobic training. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. the shorter the time needed to produce or maintain a training effect. If he takes only one pulse check. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. gives an error of six BPM." This method relies on how difficult the exercise seems to be. during aerobic 70 percent HRR. If not.If his pulse is abovethe THR. then start with a basic program. your body will work to improve its function by improving how much work your heart can do. a 40-year-old athlete with a low fitness level should. He should check his exercise and post exercise pulse rate at least once each workout. refers to how long one exercises. Another way to gauge exercise intensity is "perceived exertion. A athlete who maintains his THR throughout a 20. He should count as accurately as possible. For example. . Using this figure. multiplied by six. In this type of training. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster.
. SECONDARY (Done with partners or opponents of equal or greater ability. playing your favorite sport. Your goal is to start with 10 minutes of continuous aerobics three times a week. They must also be of sufficient duration and intensity (60 to 90 percent HRR). Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .Rowing.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. You should try to increase this to 30 minutes three times per week. elliptical machines. . and other physical activities are perfect for aerobics. • Move on to more aerobic style exercises. . bike riding. . -Tennis (singles). -Basketball (full court).Walking (vigorous). . running.Road marching. -Handball (singles).) -Racquetball (singles). .Stair climbing. .Bicycling (stationary). though.Jogging. . as soon as your body allows for it. . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. .Bicycling (road/street). Swimming.Skiing (cross-country). .Swimming. .Rope skipping.Exercising to music. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Running.
I prefer the rowing machine as It can avoid injuries associated with running. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . Some athletes may need instruction to improve their running ability. Every activity has its drawbacks and you must weigh the advantages and disadvantages. 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. The arms swing naturally from front to rear in straight lines. The most common injuries result from running and occur to the feet. The faster the run. knees. (cross-body arm movements waste energy.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. Proper warm-up and cool-down. However. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. A well-conditioned athlete can run five to six times a week. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. the faster the arm action. and legs. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. and the feet strike on the heel and push off at the big toe. ankles. he should do two things: 1) gradually buildup to running that frequently.) The toes point straight ahead. The following style of running is desired… The head is erect with the body in a straight line or slightly bent forward at the waist. but can also be a major cause of injuries. The elbows are bent so the forearms are relaxed and held loosely at waist level. athletes need information on ways to prevent running injuries. and. INTERVAL TRAINING Interval training also works the cardiorespiratory system. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. Besides learning running techniques. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. to do this safely. help prevent injuries.
He does this repeatedly with periods of recovery placed between periods of fast running. Determine (or estimate) the actual 1-mile-race pace. 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. 56 seconds to 1 minute. Using a 2-mile-run time of 1600 minutes as an example. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. The athlete's 2-mile-run time is 16:00 minutes. hiking.) Step 3. (8:00 minutes/4 = 2:00 minutes per 440 yards. 59 seconds during interval training based on the athlete's 16:00. 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.mile run time. will be 3 minutes. 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. therefore. swimming. Using the time from Step 1. it can be estimated from his last APFT by taking one half of his 2-milerun time. Step 2. . 56 seconds (1:56) for each 440-yard run. (2:00 minutes . In interval training. bicycling.) Thus. Using the work-interval time for each 440-yard lap from Step 3. rowing.1 to 4 seconds = 1:59 to 1:56. 52 seconds long (1:56 + 1:56 = 3:52). If a athlete's actual 1-mile-race time is not known. and his estimated pace for 1 mile is one half of this or 8:00 minutes. the energy systems used are allowed to recover. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. twice the length of the work-interval periods. In this way. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. This type of intermittent training can also be used with activities such as cycling.relatively short time and increase his running speed. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. each 440-yard lap should be run in 1 munute. 2. Recovery periods. the pace for an interval training workout is calculated as follows: Step 1. These recovery periods.
2. Follow each 440-yard run done in 1 minute. During the recovery interval. the athlete varies the intensity (speed) of the running during the . Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. If he responds well. 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 the heart-rate response during interval training is not as important as making sure that the work intervals are run at the proper speed. Each 440-yard jog should take twice as much time as the work interval (that is. he should do it once a week. As the athlete becomes more conditioned. the workto. his recovery is quicker. Thus. athletes should start intervaI workouts with a warmup and end them with a cool-down.This can be done on a 440-yard track(about 400 meters) as follows: 1. After a athlete has reached a good cardio vascular fitness level using the THR method.rest ratio is 1:2. interval training should be introduced into his training program gradually and progressively. As a result. FARTLEK TRAINING In Fartlek training. As with any workout. 56 secons by an easy jog of 440 yards for recovery. there are two seconds of recovery. the heart rate usually falls to around 120 to 140 beats per minute. Because of the intense nature of interval training. Because the heart rate is not the major concern during 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. For each second of work. with at least one recovery day in between. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. he should be ready for interval training. monitoring THR and using it as a training guide is not necessary. refer to Table 2-1. At first. 3:52). another type of cardio vascular training sometimes called speed play. He may also do recovery workouts of easy jogging on off days. he may do it twice a week at the most.
they may use other activities as supplements or alternatives. many runners prefer Fartlek training to interval training. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. over hills. As with all exercise. . It can be used as both a physical conditioning activity and a competitive event. he starts with very slow jogging. However. he runs hard for a few minutes until he feels the need to slow down. Alternate Forms of Aerobic Exercise Some athletes cannot run. the athlete varies the intensity (speed) of the running throughout the workout. For these reasons. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. Their drawback is that they require special equipment and facilities that are not always available. Swimming. At first. through woods. or on any other irregular terrain. depending on the terrain and fitness level. Those who add non-running activities to their training may not improve running ability as a consequence. It consists of running a certain distance on a course laid out across fields. The speed and distance can be increased gradually as the athletes' conditioning improves. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. In Fartlek training. the distance should be one mile or less. Cross-country runs have several advantages: they provide variety in physical fitness training. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus.workout. The object is to cover the distance in the shortest time. When ready. At this time he recovers by jogging at an easy pace. athletes should start slowly and progress gradually. Each group starts its run at the same time. The unit is divided into ability groups using 2-mile-run times. bicycling. and they can accommodate large numbers of athletes. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. neither the running nor recovery interval is timed. Instead of running at a constant speed. In such cases. It should then be gradually increased to four miles. and the running is not done on a track.
one's THR should be lower than while doing the other forms of aerobic exercise. It is used to supplement running and develop upper body endurance and limited strength. adjust the intensity. Body position that enhances the blood's return to the heart. the heart does not beat as fast as when doing the other types of exercise at the same work rate. which minimizes lower body stress in overweight athletes. Together these activities combine walking and running with moderate resistance work for the upper body. After five minutes. Compared with all the other modes of aerobic exercise presented in this manual (e. he should stop to check his pulse. Partial support of body weight by the water.g. CYCLING .) in swimming alone. in order to effectively train the cardio vascular system during swimming. a athlete should set his THR about 10 bpm lower than while running.. They can also do calisthenics in the water. athletes will help to ensure that they are working at the proper intensity. in swimming. compare it with his THR and. By modifying their THRs in this manner while swimming. The swimmer should start slowly with a restful stroke. if needed.SWIMMING Swimming is a good alternative to running. walking. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. Non-swimmers can run in waist-to chest-deep water. tread water. cross-country skiing. rope jumping. This is because. Thus. etc. running. 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. Some advantages of swimming include the following: Involvement of all the major musclegroups. For example. cycling. and do pool-side kicking for an excellent aerobic workout.
The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). unless walking is done for a long time at the correct intensity. The athlete 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. Athletes can alter the cycling intensity by changing gears.Cycling is an excellent exercise for developing cardio fitness. it will not produce any significant cardio vascular conditioning. the athlete can vary the speed and resistance and use periods of active For swimming. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. As the walker's fitness increases. requires no equipment.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. It is enjoyable. He can increase the intensity by adding hills or stairs. adding hill Cycling should be work. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. athletes can bicycle outdoors or on a stationary cycling machine indoors. a athlete recovery at low speed and/or low should set his THR at resistance. Dis. However. he should walk 45 to 60 minutes at a faster pace. A simple way to increase walking speed is to carry the arms the same way as in running. For interval training. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. The heart rate should be monitored to determine the intensity. After about three months. WALKING Walking is another way to develop cardiorespiratory fitness. and causes few injuries. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. . and increasing velocity. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.
CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. It requires little equipment. reaches to the armpits. Some runners use it as a substitute for running during bad weather. the pace. and the time spent jumping should be increased as the fitness level improves. boots. Equipment is reasonably priced. and the intensity may be varied as in running. The work load is determined by the difficulty of terrain. golf courses. squash. open fields. They should attain and maintain their THR to ensure a training effect. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. and poles often obtainable from the outdoor recreation services. developing ever measured have been found in muscular and cr cross-country skiers. these . Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes.on country roads. Rope jumping. The action is similar to that used in brisk walking. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. and in parks and forests. and racquetball) involve bursts of intense activity for short periods. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. and the frequency and duration of rest periods. with skis. one form or another of crosscountry skiing can be done almost anywhere . A beginner should select a jump rope that. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. and is not affected by weather. when doubled and stood on. however. Although some regions lack snow. endurance. is easily learned. Cross-country skiing is easy to learn. may be done almost anywhere. Some of movement of the arms the highest levels of aerobic fitness and legs. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. However. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis.
Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Because running increases endurance. hops.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. challenging activity that combines exercise and rhythmic movements. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. bodybuilding athletes need a high level of muscular endurance and strength. Although muscular endurance and strength are separate fitness components. but the reverse is not necessarily true. Workouts can be done in a small space by diverse groups of varying fitness levels. or many other calisthenics. There is no prerequisite skill. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. In addition to cardiorespiratory fitness. intensity. they are closely related. they may be an adequate substitute for lowlevel aerobic training. If played vigorously each day. If strengthening exercises are included. and it can be totally individualized to every fitness level by varying the frequency. . Warm-up and cooldown stretches should be included in the aerobic workout. and duration. it helps improve performance in racket sports. 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. the workout addresses every component of fitness. It is a motivating. One can move to various tempos while jogging or doing jumping jacks. Progressively working against resistance will produce gains in both of these components. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. jumps.
This requires the use of isokinetic machines. you will be able to move flabby muscles and fat into lean muscles. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. you don't have to be a body builder here. movements or even in accidents. Common examples are push-ups. To achieve a constant speed of movement. at 180 degrees per second. with less likelihood of being strained or hurt through your daily exercises.If you need to lose some weight. Strength training is essential because it allows you to improve the way that your body works.Strength Training Along with aerobic training. There are other resistance-training machines which. But. sit-ups. as when pushing against a wall. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. isotonic. affect it by varying the resistance throughout the range of motion. you also need to consider adding strength training to your workout. you do want to develop lean muscles that are strong and therefore healthy. Muscular Contractions Isometric. . Now. With strength training. for example. Muscles that are strong are less likely to become injured. You don't have to have bulging muscles. Isokinetic contraction causes the angle at the joint to change at a constant rate. They are described here. Isometric contraction produces contraction but no movement. Muscle burns through fat faster. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. They are able to be used easier. strength training is a very essential aspect of making sure that happens. too. Force is produced with no change in the angle of the joint. allowing you to lose weight faster. and the lifting of weights. while not precisely controlling the speed of movement.
may produce greater strength gains. in return. it is important to know the following strength-training terms: Full range of motion.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. the overload must be applied thoughout the full range of motion. During the lowering phase of the curl the biceps are lengthening. This is a concentric (positive) contraction. In the concentric phase (shortening) the muscle contracts. Actually. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance.the concentric or "positive" phase and the eccentric or "negative" phase. and each will result in strength gains if done properly. This greater overload. however. For example. isotonic. so there is more muscle soreness following eccentric work. makes the muscle and connective tissue more susceptible to damage. the muscle may be able to handle more of an overload eccentrically. This is an eccentric (negative) contraction. it adapts by becoming stronger. When a muscle is overloaded. or isokinetic contractions. while in the eccentric phase (elongation) the muscle returns to its normal length. Each type of contraction has advantages and disadvantages. As a result. Exercise a joint and its associated muscles through its complete . The nature of the eccentric contraction. To understand the principle of overload. whether by isometric. on the upward phase of the biceps curl. To obtain optimal gains. the biceps are shortening. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. Isotonic and isokinetic contractions have two specific phases .
A 10-RM is the maximum weight one can lift correctly 10 times. . Similarly. one repetition has been completed. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. it adapts by becoming stronger. isotonic. When a muscle is overloaded by isometric. Muscle Failure This is the inability of a person to do another correct repetition in a set. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. or isokinetic contractions. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. This is crucial to strength development. Set This is a series of repetitions done without rest.
the resistance is too great and should be reduced. The exerciser finds and uses that weight which lets him do the correct number of repetitions. to achieve enough overload. (For example. The weight should be heavy enough so that. he momentarily cannot correctly do another repetition. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. . multiply 200 pounds by 70 percent [200 X 0. recovery. The weight should also not be too heavy. In other words. if a athlete's 1 -RM is 200 pounds. regularity. the muscle must be overloaded. For example. after doing from 8 to 12 repetitions. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. specificity. This weight is the 8-12 RM for that exercise. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. balance. to develop both muscle endurance and strength. However. the seven principles of exercise must be applied to all muscular endurance and strength training. OVERLOAD The overload principle is the basis for all exercise training programs.70 = 140 pounds] to get 70 percent of the 1 -RM. For a muscle to increase in strength. and variety. For example. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. progression. If one cannot do at least three repetitions of an exercise. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. These principles are overload.) A better and easier method is the repetition maximum (RM) method. This weight is the 3-7 RM for that exercise. the weight selected should be heavier and the RM will also be different. Although the greatest improvements seem to come from resistances of about 6-RM. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. an effective range is a 3-7 RM. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength.Principles of Muscular Training To have a good exercise program.
when an athlete trains with a 25-RM weight. (Good form is more important than the speed of movement. the greater the number of repetitions per set. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.Increasing the resistance. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. The key to overloading a muscle is to make that muscle exercise harder than it normally does. the greater will be the improvement in muscle endurance and the smaller the gains in strength. An overload may be achieved by any of the following methods: . For example. To develop muscular endurance. gains in muscular endurance will be greater than when using a 15-RM weight. . This is his 12+ repetition maximum (12+ RM).Athletes who are just beginning a resistance-training program should not start with heavy weights.) . the athlete must always strive to overload his muscles. With continued training. but the gain in strength will not be as great.Reducing the rest time between sets. Whichever RM range is selected.Increasing the speed of movement in the concentric phase. If the workload is not progressively increased to keep pace with newly won strength.Increasing the number of repetitions per set. his RM should be determined from an analysis of the critical tasks of his sport. . When a athlete can correctly do the upper limit of repetitions for . it adapts by becoming stronger and/or by improving its endurance. .Increasing the number of sets. To optimize a athlete's performance. However. 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. there will be no further gains.Using any combination of the above. . most athletes will benefit most from a resistance training program with an 8-12 RM.
He should continue with that weight until he can do 12 repetitions correctly. Sporadic exercise may do more harm than good. strength training for the identified muscle(s) will be beneficial. Exercise must be done regularly to produce a training effect. he feels the muscles on each side of the joints where motion occurs. If the athlete's performance of a task is not adequate or if he wishes to improve. the principle of regularity is violated and gains in strength are minimal. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. but three workouts per week are best for optimal gains. this upper limit should be 12 repetitions.the set without reaching muscle failure. in a given task. he ensures maximum carryover value to his chosen sports. RECOVERY . if his goal is to do three sets of eight repetitions of an exercise. the athlete must do resistance movements that are as similar as possible to those of doing the task. In a multi-set routine. REGULARITY Exercise must be done regularly to produce a training effect. He continues to work with that weight until he can complete all eight repetitions in each set. The principle of regularity also applies to the exercises for individual muscle groups. For most athletes. The athlete slowly does work-related movements he wants to improve and. To improve his muscular endurance and strength. In this way. at the same time. it is usually time to increase the resistance. A athlete can work out three times a week. but when different muscle groups are exercised at each workout. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. if his plan is to do 12 repetitions in the bench press. then increases the resistance by no more than 10 percent. These groups can be identified by doing a simple assessment. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. For example.12 RM). He then should increase the weight by about 5 percent but no more than 10 percent.
MUSCLE GROUPS There are three main muscle groups. and it is possible to have more than one day off or to put the rest days in between which ever days suit. Consecutive days of hard resistance training for the same muscle group can be detrimental. Following this you would have a day off. Strength training can be done every day only if the exercised muscle groups are rotated. you will be training your shoulders and arms to some extent as well as the chest. and Saturday. in part. at this level. on the intensity of the workout. Wednesday. the legs can be trained with weights on Monday. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. when doing bench press. I recommend that you remain at this level for at least three months. you begin training different sections of your body in each workout. For example. 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. Someone at beginners level should work out all three main muscle groups. So for example. and it's okay to work out all three muscle groups in each workout. Recovery is also important within a workout.There should be at least a 48-hour recovery period between workouts for the same muscle group. the primary muscle groups should always be trained first in the workout. you're also training secondary muscle groups at the same time. When exercising in this fasion. the recovery time between sets should be 30 to 180 seconds. the legs. but they should allow at least one days recovery and between workout days. There should be at least a 48-hour recovery period between workouts for the same muscle groups. This is because when you train the primary muscle groups you also train the secondary ones. The chest. you may train your legs. the arms. Beyond this basic level of training.the neck and the midsection. and Friday and the upper body muscles on Tuesday. . Normally. then you simply repeat the sequence once again. The muscles must be allowed sufficient recovery time to adapt. It's important to note that when training the primary muscle groups. There are also secondary muscle groups. The recovery time between different exercises and sets depends. You can move on to a four day routine. the upper back and the thighs. so that the same muscle or muscle group is not exercised on consecutive days. Thursday. For beginners. For example. Sample workout routines are provided for someone at this level of training.
The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. do not hesitate to take a rest and spend some time recuperating. while activating the opposing muscle results in the opposite. or pushing.Beyond the four-day routine are five and six day routines. Split routines can also be used to integrate cardio training with weight training. The latissimus dorsi muscles will not be overloaded and. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. reduce the risk of injury. Most muscles are organized into opposing pairs. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). movement. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. There's little point in exercising at all if you only intend to do it for three months. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. When you are ready for a day off. in turn. As a result. BALANCE When developing a strength training program. If you go for a run on one day. For example. . 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. For this reason. If you do use too much weight. It is important to do exercises that work all the major muscle groups in both the upper and lower body. For example. follow an overhead press with a lat pull-down exercise. followed by the muscles of the upper back and chest. you can train your upper body. But training at this level is not recommended for basic or intermediate level athletes. It's always important to judge by the feeling in your muscles and your general energy level. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. 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. they may not benefit very much from the workout. for example then the following day. Sequence the program to exercise the larger muscle groups first. Personally. as a result. I have seen this happen many many time's. Activating one muscle results in a pulling motion. This technique helps ensure good strength balance between opposing muscle groups which may. When planning a training session. Examples of these workouts are given later. If curls are done first. then the smaller muscIes.
training program can be very boring. and phases of conditioning. he can do squats with a barbell instead of leg presses on a weight machine. However. A poorly designed strength. Each athlete must understand how to do each lift correctly before he starts his strength training program. As long as all muscle groups are exercised at the proper intensity. Also. changing the exercises. or spotter. abdominal. As a general rule.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 . Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. Correct breathing is another safety factor in strength training. The athlete should periodically substitute different exercises for a given muscle group(s). The athlete should never hold his breath. when in the field). who can observe his performance as he exercises. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. The weight lifter should always do weight training with a partner. he can switch to partner-resisted exercises or another form of resistance training. both should know how to use the equipment and the proper spotting technique for each exercise. To ensure safety and the best results. A natural tendency in strength training is to see how much weight one can lift. safety. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. For example. low back. for variety or due to necessity (for example. and they may also produce better results. Lifting too much weight forces a compromise in form and may lead to injury. Breathing should be constant during exercise. Using different equipment. and altering the volume and intensity are good ways to add variety. as this can cause dizziness and even loss of consciousness. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. exercise selection. and neck. There are also other factors to consider. namely.
the pull-down exercise produces motion at both the shoulder and elbow joints. For example. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. only involves the elbow joint. They should include those for the muscles of the leg. an exercise like concentration curls for the biceps muscles of the upper arm. These exercises will be detailed in a following section. and inhale during the negative (eccentric) phase as the weight returns toward the floor. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. This is because the exercises have been selected purely for for their strength properties. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. and so forth.the floor. especially beginners. Also. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. low back. but are good for developing strength. however. although an effective exercise. Usually eight wellchosen exercises will serve as a good starting point. On the other hand. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. and not for . This will help him train a greater number of muscles in a given time. shoulders. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. only works the arm flexor muscles. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. For most people. most of the exercises in the program should be "multi-joint" exercises. For example. Power lifting is probably safer than an Olympic lifting. increasing strength is only secondary to someone that is serious about body building. EXERCISE SELECTION When beginning a resistance-training program. The exercise should provide movement at more than one joint. The concentration curl.
he should use progressively heavier weights. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. Also less rest is taken between sets during the workout. because the beginner must concentrate at first on learning the proper form for each exercise. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. During this phase. H. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. and ligaments. Power lifting exercises will also be explained in detail in their own section. the weight should be increased. . he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. he should increase the weight until he can again do only 8 to 12 repetitions. By the end of the second week (4 to 6 workouts). During the second week. the weight must be reduced. Several different circuit training routines will be given in this book. A training is one particular form of circuit training. This is very important. joints. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance.any traditional reason. P. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. conditioning. Circuit training is done with lighter weights. and maintenance. When he can do more than 12 repetitions of any exercise. if he can do more than 12. and with higher repetitions usually between 12 and 20 reps. If he can do only seven repetitions of an exercise. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts.
is required to reach and maintain peak fitness levels.This usually involves an increase in weight of about five percent. After an appropriate period of rest. 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. he does not need to do more than one set per exercise. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. Instead. however. The exercise period. throughout his life. one can maintain them by training the major muscle groups properly one or two times a week. Although training three times a week for muscle endurance and strength gives the best results. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. ideally. recovery period. and so on. As long as he continues to progress and get stronger. 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. 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. set of that exercise is done in an equal or lesser time period. the maintenance phase is used to maintain that level. The emphasis in this phase is no longer on progression but on retention. If he stops making progress with one set of 8 to 12 repetitions per exercise. As time goes on and he progresses. . Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. Maintenance Phase Once the athlete reaches a high level of fitness. As with aerobic training. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. This process continues indefinitely. a second. The use of timed sets. The maintenance phase should be continued throughout his career and. More frequent training. third. It does not hold back the more capable performer by restricting the number of repetitions he may do.
a training regimen which exercises all be developed and followed. by decreasing any rest period between timed sets. This ensures continued gains and minimizes boredom. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. As the athletes' levels of fitness improve. and so forth) and sit-ups (regular. as a general rule. feet-elevated. Below. To meet this goal. abdominal twists. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. When . when a athlete performs a workout geared to develop muscle endurance and strength. For this reason. and to be assured that all emergencies can be met. Thus. wide-hand. abdominal curls. Then. and vice versa. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. the best procedure to follow when doing a resistance exercise is as follows. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. different types of push-ups (regular. those muscle groups worked by the sit-up or pushup event. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. a muscle endurance or strength training workout should not be designed to work exclusively. or give priority to. In this way. here is a very time-efficient way of conducting push-up/sit-up improvement. 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. Following this sequence ensures that all major muscles are worked. by increasing the number of timed sets performed. perform a workout to strengthen all of the body's major muscles. close-hand.Timed sets can be applied to improving athlete's sit-up and push-up performance. This having been said. or by any combination of these. At the same time. This is because the muscles worked by those two exercises will already be pre-exhausted. 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. several of these will be given. First. Thus.5 minutes. This is done by lengthening the time period of any or all timed sets. do timed sets to improve push-up and sit-up performance. the difficulty of the activity can be increased. To add variety and increase the overall effectiveness of the activity. and so forth) can be done.
The exercises should be done in the order presented. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. for the beginner.performing this type of workout. To ensure a good. If this happens. an athlete may reach temporary muscle failure at any time before the set is over. During a timed set of push-ups. and make adjustments accordingly. for the more advanced lifter. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. the times listed in the chart above may prove to be too long or too short for some athletes. graphic 3-6@@@@@@ . rest intervals must be placed between timed sets. balanced workout. This applies when doing each timed set. With this approach. It is a good program for beginners and for those whose time is limited. major muscle groups. pay attention to how the athletes are responding. because of the nature of the situp. However. Thus. where they are located.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. In the same way. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. For example. or vice versa. athletes can before doing the other. athletes must set goals for themselves. The beginning weight-training program will work most of the important. as in any endeavor. Major Muscle Groups In designing a workout it is important to know the major muscle groups. and biceps curl. he should immediately drop to his knees and continue doing modified push-ups on his knees. Finally. 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. For example. this program may overwork some muscle groups. It has some duplication with respect to the lat pulldown. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. When using timed sets for push-up and sit-up improvement.
lunge. you should add in ten minutes per day three times per week at least. 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. Remember to include ten minutes before and after your workouts for warm up and cool downs! Key Points to Emphasize: Train with a partner if possible. you'll want to increase this number over time to at least 30 minutes per day three times per week. • Consider working with a physical trainer. the intensity of the workout. Accelerate the weight through the concentric phase of contraction. Again. or arch the body. You'll enjoy it and you'll see improvement in the tone of your body quickly. With strength training. Exhale during the concentric (positive] phase of contraction. Begin from a fully extended. relaxed position (prestretched). lurch. • Work with a low amount of weight first. This small investment of time and money will allow you to improve your overall muscle mass faster. .Here are some tips for exercising through strength training. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Perform all exercises through their full range of motion. Always use strict form. Do not twist. This helps to increase motivation. • Change up the exercises that you do so that the process is easy and fun. and more effectively. then the smaller ones. Otherwise you can have a training partner to help with spotting. and end the concentric phase in a fully contracted position. This can cause serious injury. Exercise the large muscle groups first. and safety. Always breathe when lifting. and return the weight to the starting position in a controlled manner during the eccentric phase. and inhale during the eccentric (negative) phase. or with the correct equipment training alone is OK too.
Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. to progressively overload his muscles. and follow the principles of exercise previously outlined. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. not just specific areas. dips. Pull-ups. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. athletes should warm up. pushups. but the rest of the body must also be trained. Train the whole body. All that is required is for the athlete. Sandbag exercises are very effective in strength-training circuits. Ensure that every training program is balanced. safety is a critical factor. Alternate pulling and pushing exercises.Allow at least 48 hours of recovery between workouts. The weight of the bags can be varied depending on the amount of fill. For example. Never increase the resistance used by more than 10 percent at a time. to let the body recover and help prevent over training and injury. However. Sandbags may seem unusual but have some advantages. three times a week. They can improve an untrained athlete's level of strength. there are limits to the type of training that can be done. . cool down. sandbags. it is unreasonable to expect that all folks can use them on a regular basis. and single-leg squats are examples of exercises which use a person's body weight. Progress slowly. the result is largely the same. Concentrating on weak areas is all right. situps. Exercise Programs When developing strength programs for people. follow triceps extensions with biceps curls. Although many towns have excellent strength-training facilities. The availability of facilities may vary. As with all training. but not more than 96 hours. Whether the training uses expensive machines. the development of strength does not require expensive equipment. or partners.
The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Workouts are designed to focus on certain muscle categories. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. weight training. increased caloric intake. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. It is achieved through muscle conditioning. the more effective they should become in providing the proper resistance for each exercise. Following are descriptions and illustrations of several PREs. Weight training uses a variety of specialized equipment designed to target specific muscle . This section will focus on weight training for body builders. Weight training develops both strength as well as the size of skeletal muscles. 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. The longer the partners work together. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. the second half of each repetition as the exerciser returns to the starting position). and rest. More than one exercise per muscle group may be used. It uses the force of gravity to oppose the force generated by muscles through contraction. and foods are consumed with the intention to build the body's metabolism and increase mass. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. 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. The speed of movement for PREs should always be slowand controlled. As a general rule.
you should not just "jump right in". we'll define some common exercises for clarification.groups and movements. 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. size. sets. If you want to undertake it yourself. tempo. or shape. Personally I have never used a personal trainer or even a training partner. Strength training focuses on increasing muscular strength and size. Different weights will give different types of resistance. the overall tone of that muscle will grow over time. EXERCISES . Some of your muscles might be naturally stronger than others. The basic principles of weight training are pretty much the same as those of strength training. These trainers can suggest specific workouts for you to begin with. endurance. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Equipment used in weight training include barbells. You need to build up your strength and over-working your muscles can cause more harm than good. When your muscles are resisting a weight. Another form of weight training is resistance training. First. sets. If you don't use good form in weight training. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. While they are not exactly the same. It involves a manipulation of the numbers of reps. exercise types. pulleys. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Some people refer to weight training as strength training. Building up slowly allows muscles to develop appropriate strengths relative to each other. I find I can concentrate better working out by myself. The specific combination of reps. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. you risk muscle injury which could hinder your progress. Most gyms offer the services of a personal trainer that comes with the membership fee. dumbbells. exercises. If you are a beginner at weight training. and weight moved to cause desired increases in strength. Weight training is one type of strength training using weights as the primary force to build muscle mass. they are both similar to each other. and weight depends upon the desires of the body builder.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
they will have many specialty machines that will work specific parts of your body. Return to the starting position. shoulders military press.Hold a barbell with hands a little closer together than shoulder width. 2 dumbbells. Lock your legs and hips and keep your elbows in slightly under the bar. This can also be done with straight bar. front barbell raise. Stand with your legs about shoulder width apart and lift the barbell to your chest. dumbell press. Press bar overhead to arm's length. The exercises listed above can be done either in a gym or in your home. This exercise can also be performed with dumbbells or seated on a weight bench. Lie on an incline bench and position your head at the top. Employees at the gym can help you with proper use of the machines. you will use a barbell. Press the bar to arm's length over your head. If you are going to join a gym. seated or standing or with 2 dumbbells and your palms facing in. 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. . Keep your upper arms close to your head. Now that you know what exercises to do. military raise. side dumbell raise. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. front dumbell raise Standing Military Press For this exercise.
Keep your body and wrists straight. . keeping it close to your body. Pull the bar straight up towards your chin. Let the bar hang straight down in front of you.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart.
depending on what you want to work most. Don't swing! Front Dumbbell Raise .Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position. Don't cheat by leaning forward or backward.
Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Your feet should be about shoulder width apart. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. but not quite locked. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. lower the weight while simultaneously lifting the weight in your right hand. Don't lean forward while doing this either or you risk injury to your back. Make sure you are lifting the dumbbells up rather than swinging them up.Stand with a dumbbell in each hand. so that both arms are in motion at the same time. controlled motion. Then slowly lower them back down to your side again. . Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. palms facing backward. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Hold a dumbbell in each hand with your palms turned toward your body. With a smooth.
back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Switch arms after one set. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. The dumbbell should end up roughly parallel with your torso. . Your back should be flat and almost parallel with the floor. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Before starting. Droop your shoulders down as far as possible. Concentrate on pulling your elbow back as far as it can go. 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. Your left arm should be locked at the elbow so it will support the weight of your upper body. Hold two dumbbells with your arms hanging at your sides. Reach down and pick up a dumbbell with your right hand. look straight ahead instead of at the floor so you can keep your back straight.
Firmly grip the bar with your hands almost twice your shoulder width apart. . Keep your back as straight as possible and your chin up. press the weight up back to the starting position. Standing Calf Raises This can be done with a specific machine found in a gym. You can also use a wider stance to work the inner quads even more. You can put your heels on a 1 inch block to further work the quads. 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. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. or adapted for use without the machine. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. 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. Bend at your waist with your legs locked. Stiff Leg Barbell Place a barbell on your shoulders. Once you reach the bottom position. not your neck. This can also be done with your knees slightly bent. Return slowly to the upper position.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Keep your head up and your back completely straight. until your upper body is parallel to the floor.
Your shoulders should be directly over your front foot. leading with your head and chest.the higher the box. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Lift your chest up and look straight ahead. 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. Keep your back tight and your chest out throughout the entire exercise. your knee should be directly over your toe. then switch legs and repeat. lower yourself until the knee of your front leg is bent 90 degrees. and your chest should be directly over the middle of your thigh. and lean forward slightly at the waist. Your foot should be far enough in front of you so that when you bend your right knee. Grasp the barbell with both hands with a wider than shoulder width grip. Place a barbell behind your head at the base of your neck.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Keep your opposite foot flat on the floor and point your toes forward. Slowly bend your knees. your hips should be sitting back. If you have difficulty lowering yourself down this far. Stand up straight. Complete a full set. Reach one foot back and place your toe on the box. then slowly straighten your legs and raise your body back up to a standing position. your shoulders should be directly over front foot. sit your hips back (like you are going to sit in a chair). Keeping your front foot flat on the floor. Mid Section . Pause briefly in this position. Keep your head and neck in line with your torso so that you are looking forward. and straightening your leg. bend your knee (of your front leg). Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. At this point. raise yourself by pushing your hips slightly forward and up toward the ceiling. At this point. Lunges Place a barbell on your upper back. lowering your hips so your rear knee just clears the floor. your thigh and lower leg form a right angle. the more difficult the exercise. Return to the starting position. Now. Position your right leg forward in a long stride. or alternate legs for each rep.
Begin to roll your shoulders off the floor. controlled movement . If you are resting your feet on a bench. or resting on a bench with your knees bent at a 90 degree angle. and your lower back should remain on the floor. Focus on slow.don't cheat yourself by using momentum! Workout Routines Bulk Up .Crunches Lie flat on your back with your feet flat on the ground. Continue to push down as hard as you can with your lower back. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Your shoulders should come up off the floor only about four inches. place them three to four inches apart and point your toes inward so they touch.
A warm-up session prior to working out can not only help get your body ready for exercise.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. You can adapt it as needed to suit your workout goals. You can progressively increase the amount of weight you lift as you get stronger. This can be simple stretching as you get your body ready to work. Again. you learn to push your muscles harder and inflict more damage that takes longer to recover from. The reason is simple: as you get more experienced. This can also be simple stretching exercises and deep breathing. on the other hand. begin with two sets of 10-12 reps each. but your mind will get prepared as well. . It's a good thing for a bodybuilder to incur limited muscle damage. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. get sore but bounce back quicker since the muscular damage isn't as severe. don't worry. you need to start out with some warm up exercises. If the word "damage" makes you flinch. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. This is what bodybuilding is all about – a continuous cycle of one-step-back. two-steps-forward.Upper Body For the following exercises. it's important to start out slow and not push yourself beyond your limits. Day 1 . You should also have an appropriate cool down period after you are done working out. you can work out more frequently than more advanced body builders. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. As a beginner. Beginners. repeated over and over on a weekly basis. This plan is just a suggestion. With any workout.
• Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Lower Body and Abs Again. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.12 reps each • Chin ups (get assistance if necessary) . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .Upper Body Increase your sets to 3 doing 10 .Rest Day 4 . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .• 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.
and Abs Do three sets of 12-15 reps each. Chest. Day 1 . Keep in mind that you won't get results as quickly with a fewer day workout. Here is a sample three day workout. consider starting out with a two or three day plan. it can still be effective. . • 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 .Back. but if you need to start out slowly.• 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 .Rest If a four day workout plan is too much for you.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.
Biceps. • 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. This is to make sure that you have enough energy to make it through your entire workout. 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.Legs and Shoulders Do three sets of 12-15 reps each. Many people opt for a protein shake and a bowl of rice. there is increased blood flow to the muscles. During training. but you can choose whatever foods you want to get what you need.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . Triceps. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. . you should eat some protein and carbohydrates. your body can take advantage of that extra blood flow and work the muscles more efficiently. By doing this.
On the second set. be sure to take note of how long it took you to get to that point. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. endurance. flexibility. muscular endurance. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. If you find that it's just a bit too easy. and speed. Be sure and rest between sets to allow your body to adjust and recover. This is to get the blood flowing through the muscles. Circuits can promote fitness in a broad range of physical and motor fitness areas. add a little weight and do the exercise again. It's also a good idea to do your first set with very little weight. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight.It's a good idea to keep track of your workouts and how many sets and reps you are doing. 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. 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. This could be a little time on a treadmill or walking. athletes' . Usually that's around a minute or two. you want to build your body. It describes calisthenic exercises for developing strength. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. not lift weights. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. try more weight. Circuit training is a term associated with specific training routines. and flexibility. Remember. Circuits can also be designed to concentrate on sports skills. strength. The goal is to add weight until it's difficult to complete 8-12 reps. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. These include cardio endurance. coordination. Write it down in a small notebook and when you are able to increase the number of sets and/or reps.
Aside from this. .common tasks.Increase the time per station along with the number of repetitions. Almost any area can be used. Each has distinct advantages. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. number of times the circuit is completed. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. athletes work at their own pace. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . number of time. circuits can be organized to exercise all the fitness components in a short period of time. and any number of athletes can exercise for various lengths of time. These include the time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. number of stations. Progress is measured by the time needed to complete a circuit. These are discussed below. number of stations. or any combination of these. . it can provide both fun and a challenge to any athletes' physical and mental abilities. a specific length of time is set for each station. and sequence of stations. number of athletes. Free Circuit In a free circuit. and athletes rotate through the stations on command. there is no set time for staying at each station.Increase the number of times athletes go through the circuit. At the same time. and no signal is given to move from one station to the next. In addition. the quality and number of the repetitions done should be monitored. The time is monitored with a stopwatch. but increase the number of repetitions. the free circuit requires little supervision. doing a fixed number of repetitions at each station. . Fixed Circuit In a fixed circuit.Keep the time for completion the same.
After the warm-up. Number of athletes If there are 10 stations and 40 athletes to be trained. For example. respectively. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. and taking 15 seconds to move between stations. The exercise time at each station may be reduced to 20 seconds the second and third time through. athletes may run through the circuit three times. Another option is to have four rotations of the circuit. As athletes become better conditioned. Further. the athletesm should be divided into 10 groups of four each. Consider also the time it takes to move from one station to the next. Each station must then be equipped to handle four athletes. a circuit may have ten stations. exercise periods may be increased to 30 seconds or longer for all three rotations. The whole workout takes less than 45 minutes including warm-up and cool-down. the time at each station should always be the same to avoid confusion and help maintain control. in this instance a rope jumping station must have at least four jump ropes. A circuit geared for a limited objective (for example. athletes may have to repeat the same circuit several times. For example. Difficult exercises can be alternated with less difficult ones. slowdowns. circuits to develop both strength and cr fitness may have as many as 20 stations. Number of Times a Circuit is Completed To achieve the desired training effect. developing lower-body strength) needs as few as six to eight stations. and poor results. On the other hand. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. When a fixed circuit is run. Having enough equipment reduces bottlenecks. exercising for 30 seconds at each station. It is vital in a free circuit that no athlete stand around waiting for equipment.Time One of the first things to consider is how long it should take to complete the circuit. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. .
Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. Imagination and fun are important elements in developing circuits that hold the interest of athletes. The six steps below cover the most important pects of circuit development. conditioning drills. and guerrilla drills described in this section. He can choose from the exercises. After deciding how many stations to include. increasing muscular strength may be the primary objective. in a strength training circuit. On the other hand. exercisers may follow .DESIGNING A CIRCUIT The designer of a circuit must consider many factors. calisthenics. while muscular endurance work may be secondary. the designer must decide how to arrange them. For example. the same muscle group should not be exercised at consecutive stations. However. improving cardiorespiratory endurance may be the top priority. in a circuit for strength training. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. Arrange the Stations A circuit usually has 8 to 12 stations. For example. he should not limit the circuit to only these activities. For example. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. grass drills. but it may have as many as 20.
Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. The necessary equipment is placed at each station. However. the number of stations. instructions for the stations are written on the signs. The sketch should include the activity and length of time at each station. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. Outdoors. In the gymnasium. If some exercises are harder than others. 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. Select the Training Sites Circuits may be conducted outdoors or indoors. each muscle has a chance to recover before it is used in another exercise. If the designer wants to include running or jogging a certain distance between stations. The choice of exercises for circuit training depends on the objectives of the circuit. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. and all other useful information. Another approach might be to alternate between upper and lower body exercises. #########show exercises . The choice of exercises depends on the objectives of the circuit.the pushing motion of a bench press with the pulling motion of the seated row. he may do this in several ways. spreading the stations too far apart may cause problems with control and supervision. By not exercising the same muscle group twice in a row. In some cases. athletes can alternate hard exercises with easier ones. athletes may run five laps or for 20 to 40 seconds between stations. they may run laps or run between spread-out stations if space is available.
and strength. lunger. on the other hand. some of the calisthenics listed below may be done in cadence. Although calisthenics have some value when included in a cardio circuit or when exercising to music. However. athletes with low fitness levels. use 50 counts per minute unless otherwise directed. for the average athlete who is of sound body. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. and chin-up/pull-up. These calisthenics are noted. parallel bar dip. Poorly-coordinated athletes. Finally. Few exercises are inherently unsafe. They can help develop coordination. SAFETY FACTORS While injury is always possible in any vigorous physical activity. cardio and muscular endurance. knee bender. use 80 counts per minute. sit-up. On the other hand. Calisthenics can be used to exercise most of the major muscle groups of the body. without support. With a slow cadence. and directions are provided below with respect to the actions and cadence. the possibility of straining the lower back increases. flexibility. squat bender. may find certain exercises less safe than others. however. calisthenics such as the bend and reach.Calisthenics Calisthenics can be used to help develop coordination. will derive the greatest benefit from many of these exercises. shouId not do the advanced exercises highly fit athletes can do. few calisthenic exercises are really unsafe or dangerous. Also. a conditioned athlete may use multiple sets of flutter' kicks with good results. flutter kicks are an excellent way to condition the hip flexor muscles. following the directions written below will produce satisfactory results with a minimum risk of injury. For example. and side-straddle hop can best be used in the warm-up and cooldown periods. The keys to avoiding injury while gaining training benefits are using correct form and intensity. for the average athlete. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. because of predisposing conditions or injuries. Cardio Vascular and muscular encurance. Nonetheless. When doing exercises at a moderate cadence. some people. and strength. flexibility. Use good judgment before performing these exercises. such as trainees. Exercises such as the push-up. . However. with the lower back properly supported.
it minimizes injuries caused by overuse. if the Monday-Wednesday. Also. not conditioning drills done to cadence. wheelbarrow. To ensure balance and regularity in the program.Friday (M-W-F) training objective is cardio vascular fitness. Programs that try to do too much too soon invite problems.resisted exercises followed by a slow run. The day after a "hard" training day. athletes should progressively train to build up to these exercises. and follows the seven principles of exercise while. This is especially true if someone has had a previous injury to the back. and crab-walk exercises. Therefore. athletes can benefit from doing partner. The following are key points for ensuring safety during stretching and calisthenic exercises: . horizontal ladder. However. athletes can do running at THR with some light calisthenics and stretching. develops all the fitness components. should be used. at the same time.The key to doing calisthenic exercises safely is to use common sense. ballistic (that is. These exercises are beneficial when the athlete is fit and he does them in a regular. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. The best technique is to train alternate muscle groups and/or fitness components on different days. If this type of action is performed. if athletes are working the same muscle groups and/or fitness components. they should work them at a reduced intensity to minimize stress and permit recovery. 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. Such a program has variety. For example. progressive manner. Using such exercises for unconditioned athletes increases the risk of injury and accident. Progression and Recovery Other important principles for avoiding injury are progression and recovery. slow stretching exercises. Some athletes complain of shoulder problems resulting from rope climbing. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh.
During your favorite show. head out for a walk with your spouse for a few minutes. which will make the process easier and even more enjoyable. Your Overall Body Fitness Plan To improve the physical fitness of your body. too. use a stationary bike. You get the exercise you need without missing your television program and time will fly by. ballistic (bouncy or jerky) stretching movements. This is a great way to get in some quality time away from the television. • If you can't leave the television. take them with you. . To make it even better. This means feeding it the right regimen of movements. CALISTHENIC EXERCISES The following are some common calisthenic exercises. If you can't leave the kids.. you need to give it the physical movement that it needs. ride the bike. You can even start doing these things at home. controlled movements with little or no extra weight.Stretch slowly and without pain and unnatural stress to a joint. Use static (slow and sustained) stretching for warming up. consider these easy and fun ways to get in the exercise that you need. Start by working in exercise through aerobics and strength training into your day. cooling down. use only slow.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. 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. Visit your local recreational center or community center.A combination of spinal rotation and bending should generally be avoided. However. • Do it with a pattern. if done. . .
Swimming. you will come to enjoy exercising. Flexibility is the range of movement of a joint or series of joints and their associated muscles. disease-free joints. These areas are commonly susceptible to injury due. to loss of flexibility. tests can be used to assess flexibility in the hamstring and low-back areas. running. Developing and maintaining it are important parts of a fitness program. you'll probably find every excuse not to do them. It will make all of the difference in how effective it is for you. When you begin to add these into your day. Stretching should not be painful. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. . An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. For many it's a great stress relief and it can be a lot of fun. It involves the ability to move a part of the body through the full range of motion allowed by normal. and physical work with greater efficiency and less risk of injury. martial arts. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint.• Do sports and other physical activities that you enjoy. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. People with poor flexibility who try to stretch as far as others may injure themselves. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. comparing one person's flexibility with another's should not be done. loading. climbing. in part. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Flexibility is a component of physical fitness. Good flexibility can help an athlete accomplish such physical tasks as lifting. Your overall body fitness means exercise and movement. Yet. Because people differ somewhat anatomically. Make it your goal to actually put together a workout that you enjoy. A simple toe-touch test can be used. No one test can measure total-body flexibility. However.
Without it. it can be an obstacle to athletic development. Every muscle is subject to the myotatic reflex. This is the tension you feel during stretching exercises. Set your stretching goals over a period of weeks or months. stretching must be slow and deliberate. not days. . proprioceptive neuromuscular facilitation (PNF). This lengthens the muscles without causing a reflex contraction in the stretched muscles. but no pain. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. Static stretching should not be painful. our muscles would be allowed to overextend and tear. for best results. Although an important safety feature. by limiting range of motion and preventing the body from hurting itself.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). If you overstretch you can injure the muscle and end up decreasing your flexibility. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. the easier it is for the muscle to adapt to that length. These are described here and shown later in this section. It is a safe and effective method for improving flexibility. requiring a long slow recovery process. The athlete assumes each stretching position slowly until he feels tension or tightness. You may weaken the muscle. especially during a sudden or extreme change. and ballistic. This lets the lengthened muscles adjust to the stretch without causing injury. There are four commonly recognized categories of stretching techniques: static. and it prevents strains and tears. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. To counter the reflex. The athlete should feel slight discomfort. When a muscle lengthens beyond a certain point. Stretching Techniques Using good stretching techniques can improve flexibility. the myotatic reflex causes it to tighten and attempt to shorten. The longer a stretch is held. He should hold each stretch for ten seconds or longer. passive. The reflex opposes changes in muscle length. When pain results from stretching.
• Devote several minutes to stretching three to five days a week. pole.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. • Complete a large muscle warm-up such as brisk walking. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. and with proper form to avoid injury. Bouncing causes the muscles to tighten and increases the risk of injury. • Don't bounce or jerk when you stretch. it often forces a muscle to stretch too far and may result in an injury. 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. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Safety Guidelines Stretching is only beneficial if done properly. This produces a safe stretch through a range of motion he could not achieve without help. Other key points include: • Consult your doctor before starting any exercise program. or rubber tubing. Individuals and units should not use ballistic stretching. to help him stretch. jumping jacks etc. BALLISTIC STRETCHING Ballistic. Gently stretch to a point of tension and hold. . He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. such as a towel. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. or dynamic. including one increasing your flexibility. and as part of a warm up for any athletic activity. Although this method may improve flexibility. bike riding. Stretch gradually.
Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Type: Use static stretches. and increases the temperature of the active muscles. circulation. • Hold each stretch with a feeling of lengthening the targeted muscles. A recommended sequence of warmup activities follows. • Don't overstretch. FITT Factors You should include stretching exercises in all of your workouts. Remember. breathe normally and deeply with a feeling of relaxing the body. If you do. A mild sensation of pulling should be felt in the target area. Do them during the cooldown to help maintain flexibility. The following FITT factors apply when developing a flexibility program. not pain. Athletes should do these for five to seven minutes before vigorous exercise . blood pressure. allow some time to see results. • Hold the furthest point of any stretch for a few seconds. stop immediately and consult your health care provider. assumed slowly and gradually. as well as passive stretching and/or PNF stretching. it took years to get tight.Slow joggin-in-place or walking for one to two minutes. Stop if you feel any pain. then stretch further and hold that new position for 20-30 seconds. • You should never feel pain in your joints during stretching exercises. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Be patient. This causes a gradual increase in the heart rate. start slow & don't over do it. • If you're a beginner. . . Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. Frequency: Do flexibility exercises daily.• Don't hold your breath.
and do not bounce or bob. It also increases the joint's range of motion and positively affects the speed of muscular contraction. knee/ankle rotations) to gradually increase the joint's range of motion. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.Slow joint rotation exercises (for example. static stretching of the muscles to be used during the upcoming activity. This helps prepare the neuromuscular pathways. .Do not stop suddenly after vigorous exercise.Slow. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. lift a lighter weight to warm-up before lifting a heavier one. and stretching exercises should be a major part of both. Stopping exercise suddenly can cause blood to pool in the muscles. Hold each stretch position for 10 to 15 seconds. one should walk for one to two minutes. . thus helping reduce the risk of injury. For example. as this can be very dangerous. After running. arm circles. . . THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. .Calisthenic exerciese. Work each major joint for 5 to 10 seconds. The following information explains the importance of cooling down and how to do it correctly. for example. as described in another section. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. thereby reducing blood flow to the heart and brain. The warm-up increases the flow of blood to the muscles and tendons. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity..Slowly mimic the activities to be performed. to increase the intensity level before the activity or conditioning period.
. ligments. if possible. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. There are also height to weight and circumference ratio's but these are the least accurate. The muscles are warm from activity and can possibly be overstretched to the point of injury. The following exercises should be performed slowly. You may also work on it at home. . A more accurate way to determine body composition is by hydrostatic or underwater weighing. This may provide better movement and less friction in the joint. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Rotation Exercises Rotation exercises are used to gently stretch the tendons.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers.. However. Stretching is one form of exercise that takes very little time relative to the benefits gained. Such programs include sensible diet and exercise regimens. Athletes who are overweight should follow a fat loss program. Be careful not to overstretch. Use partner-assisted or PNF techniques. this method is very time-consuming and expensive and usually done only at hospitals and universities.
However. Too many bad choices over time can accumulate into a poor diet. If you don't fall into the well-muscled category. Think of your diet as being free. People always want to know if a particular food is good or bad for them. not a temporary thing but a permanent thing. you may not necessary be over fat. chips. We aren't talking about a diet that you will go on to lose weight and then come off of later. You Are What You Eat. You can do it even when you are in too much of a rush and don't have time. dieting is something that is simple to do healthily even if you can't live without certain foods. gender. full of taste and adventure. Don't think about a diet that's taxing. Poor choices like a lunch of soda.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. No single food choice is necessarily a bad choice. limiting or boring. Losing one to two pounds a week is a realistic goal. You need a diet that is actually a way of eating. it's time to starting making some changes to your lifestyle. And. and height. open. only a small percentage of their total body mass may be fat. 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. . If you exceed the weight listed for your height. This exercise program meets the requirement to be physically active everyday. What you need to accomplish through a diet is to train your body to eat healthily. we aren't talking about a diet to lose weight. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Take a look at the weight allowed for your height as shown in Table 1. Although that sounds even worse. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. you can do it with lots of favors that you AND your children will enjoy. with all of the comfort that you want and need. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. too. here. troublesome. which is best accomplished by a combination of eating less and exercising more. But. Yet.
• Your body does not heal as quickly from injury. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. They don't cause you to gain weight like others. your heart rate increases to unhealthy levels. • Whole grains are also an important product of a healthy diet. All sorts of problems arise from not eating a healthy diet of food. and they are very low in calories meaning you can eat more. your body will not be able to perform as well as if you gave it the highest quality foods. 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 don't give it quality food. . whole grains give you so much more health. improve your physical fitness from the inside to the out. If you consume the wrong foods all of the time. In the way of your body. and sugars that can cause you health issues. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. healthy food is just as important. In our machine look at the way that food works. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. your body can become ill faster and with greater intensity. They provide antioxidants to a high level that helps to heal your body. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. it won't perform the right way. • Without nutrition.What's Healthy? The foods that you need play a significant role on your health. Unlike "white" foods. • You are more prone to limitations physically as well as mentally. • Your blood pressure rises. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. fats. But. the food that you consume is the fuel that your machine needs. • Fruits are sweet so they can solve the sweet tooth.
if you need to lose weight. 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. you need to reduce this amount to at 1500 to 1600 calories per day. improving these five areas is all you need to do. He or she may recommend a diet that is different for your specific health issues. In addition. 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. Spend one or two days recording the foods that you eat in an average day on a piece of paper. Dieting To Lose Weight Finally. All foods and drinks should be noted! . too. • Meats are important parts of the diet. Where Are You Now? When it comes to improving your diet fitness. take note of how a normal day or week goes for you. The good news is that you don't often need a lot of work to make them happen. Your doctor may have additional or different recommendations for your health. Those that do not get enough fluids end up having a body that retains water rather than having less. The average person should consume about 1800 to 2000 calories per day.• Water intake is also important. Consuming enough water means that you'll system is hydrated. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. The body goes into dehydration mode. you need to take into consideration the location that you are right now. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. If you are dieting and need to lose weight. 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. What do you eat for breakfast. Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. If you don't do anything else. you're eating less and that you aren't getting as many calories from other liquids. causing you to keep in all that you can. too. You need protein but you shouldn't want to get it from fatty meats.
determine if there is a better way for you to get the foods that you like. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . For example. Being honest with yourself is important. are you connected with that big slice of apple pie because it was your favorite growing up. sugars and calories in general. If you love your mashed potatoes loaded with gravy. Figure out how many calories you are consuming in an average day. If you need apple pie to feel safe. 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. For example. 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. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. though. that's a different story. you need to address this emotional problem. Don't worry. How often did you eat without actually being hungry but being instead bored. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. For most people this is as simple as tracking what they eat over the period of a few days to a week. Look at your list of foods and see how many of them are high in transaturated fats. you can find ways to get much of the same taste without a lot of the calories. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. Next. sour cream and butter just because you love the taste. they aren't all bad! First.2. 3. If you just love the taste. there are several key things for you to address. you may have an emotional attachment to the foods. 4. anxious. find out why it is that you can't give them up.
if you give it a try you may find that you like these foods better than you do the high fat. This section of our book is long for a reason. Don't fret about the foods you love. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. One limit to this is when the food itself is detrimental to your health condition. instead of eating it every few days make it the reward that you get for a week of good eating. If you can not commit to making changes here. We've already talked about what foods you need to eat for a healthy diet. high cholesterol foods that you currently are eating. limiting diet that's going to make your taste buds go permanently bland is up next. You should know what types of foods you can not eat. That's exactly what you need to strive for here. your diet fitness can threaten your life through disease and even early death. Indeed you may want that slice of apple pie. . If you are a diabetic. now you need to consider how you will make changes that you can actually live with. If you don't know you should talk to your doctor about this.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. Food isn't worth the risk of your life. Here are several key areas to make changes and exactly how you should make them. 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. 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. For example. use it in a different way. How Can You Improve? Okay. Yet. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. here is comes. and therefore you can improve your health overall. 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. There are certain times in life that foods become prime suspects to leading to health risks. The awful. But.
Instead of using a lot of salt. 1. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. Garlic is a great antioxidant for your heart too. Consume more fish. 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. 2. richer and brighter the color is. . In addition. you are in a hurry and who has time to chop up vegetables? Well. 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. in moderation can improve your health. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. The darker.Heart Health Improving your heart's health is essential. And. there are various foods that can help you to improve your hearts health. Antioxidants can help to transform your health. For example. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. You should try to consume at least 2 to 3 servings of fish per week. try other flavor additions to your dishes. the more antioxidants are in it. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. For this. They can help to unclog your heart's arteries from cholesterol. Yes. 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. A good way to know if they are in the foods that you are eating is to look at the color of the food. replacing the vegetable oil in your diet with olive oil. Reducing the amount of sodium that you take in is also a key factor in improving health. they help to remove toxins from your body which means a reduction in risks of cancer. Or take a supplement of fish oil. eat lean cuts of meat.
Some of these preservatives can clog up your heart. Look at your grains. . Reduce the amount of fat.Many foods that are pre-made contain high amounts of preservatives. It adds weight to your body and it causes all types of health risks later in life. Replace white bread with whole grain bread. 6. 5. Avoid the aisles and you'll improve your health overall. 4. eat a bit slower. and sugars in the foods that you eat. Eat more fruits and vegetables. Reduce portion sizes. Start looking for leaner cuts of meat. The trick you should follow. No food in one sitting should be a larger quantity than the size of your palm. Don't reach for beef. The produce section is your friend filled with riches. but replace at least part of it with ground turkey or pork. No boxed dinners. no frozen entrees. salts. then. butter or creams. To help you to not feel hungry. eggs and other fresh products usually line the walls of the building. chicken and pork over beef. Add one new recipe to your diet each week. or products that are placed in foods to keep them fresh and looking good. Remove soda from your diet. milks. can lead to increased health risks for cancer and they put the pounds on. 3. meats that are high in saturated fat are clogging your heart. Look at labels. Replace white rice and pasta with whole grain. Visit the website of the American Heart Association to get heart healthy recipes. One good switch is with ground meats. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Remember. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Learn to read labels so that they tell you what's in the foods you eat. is to visit your grocery store and walk around the outside aisles only as much as possible. This single movement alone will improve your health considerably. unhealthy foods with foods that are better for you. Try to look for ways to improve your current recipes through replacing butters. You won't notice the taste difference. cholesterol. 2. Meats. we'll make it simpler for you. Eat more fish.
But food is very important in a body building program. To have enough energy to perform your workout.If you need to lose weight. they both look and feel full. Carbs Carbohydrates are the body's main source of glucose. Don't make sacrifices here for speed. convenience or habit. but that requires the breakdown of body protein from muscle. Calories are tiny bits of energy that your body uses to perform work. While you may love food. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Many people don't pay enough attention to the types of food they eat. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Glucose also provides energy for your brain and making blood in your body. Food supplies us with calories. Glucose can be made from protein. you'll need a lot of different nutrients. Glucose is a simple carb that is stored in your muscles and liver as glycogen. the foods you eat can make a huge difference in the effectiveness of your program. Remember. Food is a requirement to living and a healthy diet is an essential part of living a long life. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. you will get into the habit and will eventually love the differences you have made. Glycogen is the principal form of energy that is stored in muscles. If you're not eating enough carbohydrates. then you need to consider a calorie reduction. Dropping just a small amount of weight means that you need to eat less and do more physically. while making changes at first is a challenge. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. When your muscles are filled with glycogen. One of the most important would be carbohydrates. your body will start breaking down muscle tissue for glucose. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. .
however. A high carb intake at your post training meal will have less chance of being stored as fat. the intake of simple carbs can stimulate fat storage. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. the amount of carbs that should be taken in by multiplying their body weight by three. it can prevent muscle catabolism while promoting anabolism. whole grain breads. . a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily.typical simple carbs . it is also the best time to load up on carbs. you must consume enough fiber in your diet. After training. Beans and oatmeal are two excellent sources of fiber. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Eat about 25% of your daily carbs at this meal. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. potatoes. Focus on unprocessed complex carbs like sweet potatoes. The resulting insulin spike is a double edged sword. For men. Divide your carb meals into six servings throughout the day. oatmeal. 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. and brown rice. If you eat too many carbs in one sitting. Women multiply their body weight by two to get their carb gram intake. Along with carbs. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. sugar and refined foods such as white bread and white rice . or muscle building. Eat some simple carbs after your workout and eat more of them. For example. If you have not been working out. Breakfast is definitely the most important meal of the day. Honey.are digested quickly and easily. and besides your postworkout meal. state. and aiding in muscle glycogen formation and growth. Blood sugar and muscle glycogen levels are low from your overnight fast. Your body must replenish these levels before stimulating the fat storing machinery in the body.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. That number will be the amount of grams that should be consumed daily.
you will be in an anabolic. this is something that you want. if your protein output exceeds intake you would have a negative nitrogen balance. burned. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. If you eat carbs late in the day. Your energy requirements will also decrease at this time. or muscle building. This is not good because the opposite is now happening. For body builders. Protein Another important nutrient every body builder needs is plenty of protein. Eat 50% fewer carbs (300g) for two days. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). nitrogen balance is an important concept to keep in mind when talking about proteins. and protein is retained in tissue as new muscle is added. your body will break down muscle tissue to get it. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. This puts your body in what is called a catabolic state. try varying the volume of intake. Watch out. On the other hand.As your day wears on. injured. your body will store them as fat and increase weight gain instead of muscle mass. If you are needing to lose some fat along with building your muscles. Amino acids are the building blocks of protein. Glucose molecules make up carbohydrates just like amino acids make up proteins. your carb intake should decrease. so your body won't need as much. or have a fever. Protein is involved in growing. Your body is degrading muscle and other body proteins. if you consume more than you lose. repairing. you will want to rotate your carb intake. and then increases insulin levels (ensuring no loss of muscle) on the final two days. You usually see this in people who are starving. That is made possible because proteins are the basis for body structures. then 50% more (900g) for the next two days. and replacing tissues. The total carb intake is the same. For example. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. Obviously. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). If you lose more nitrogen than you consume. . then the standard 600g for the next two days. Protein intake exceeds output. state.
your protein intake should increase to 1 1/2 times your bodyweight. cooked broccoli 1 c. Many diets have you cutting back on fat and carbohydrate intake. These are the fats that contribute to heart disease and high cholesterol. your body won't grow when it is in a catabolic state. catabolic means muscle loss. milk 2 T. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. The general rule is to consume daily the same amount of grams in protein as your body weight. 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. you'll still need some fats in your diet. Be aware of the amount of protein you are eating and make them work for you instead of against you.An anabolic state is when your body has a positive nitrogen balance. even when you are building the perfect body. Fats Yes. Fat combines with glucose for energy in order to spare the breakdown of protein. you'll need the amino acids in protein to work in your body. but if you want to get ripped with your body building program. The key to fat intake is to stay away from bad fats and only eat the good fat. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Because of the chemical composition of saturated fat. Fats are the main source of energy in the body. . In body building contexts. and eggs. That way. protein can do what it is supposed to do . A 200 pound body builder. Saturated fat is bad. steak. therefore. you need to focus on the complete sources rather than those that are incomplete. fish. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. would need to eat 200 grams of protein every day to put the body in an anabolic state. cooked 5 oz. concentrate on the complete sources of protein like meat. When calculating the amount of protein you are eating. While there are proteins in other foods. If you are dieting while body building. your body cannot break it down very well. you'll need to eat more protein to counteract this effect. Ultimately.build muscle. To compensate. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes.
Unsaturated fats are in liquid form as in oils. You should truly strive to eliminate all trans fats from your diet. They are also more readily stored as body fat. you should stay away from fats like animal lard and use oils such as olive oil or canola oil.Saturated fats are commonly found in animal products such as meat. 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. maintain healthy hair and skin as well as providing a sense of fullness after meals. so they should be limited. Trans fats cause an over activity in the immune system and are linked to stroke. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. help prevent cancer growth. well. whole milk dairy products like milk and cheese. So basically. fat. saturated fats are hard and solid. fatigue. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. and even Type 2 diabetes. Fats keep the body insulated. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. and improve brain function. This type of fat is often used in commercially processed food because they are preserved longer. Omega 3 Fatty Acids can actually help combat conditions such as depression. joint pain. These fats are most often found in fish and can have some significant health advantages. as well as egg yolks. seafood. heart disease. Unsaturated fats are easier for your body to break down. At room temperature. Fats are actually an important part of any diet. Trans fats should also be avoided. They play an important role in protecting the body's vital organs. . They can reduce inflammation. and diabetes. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. Elevated levels of LDL can clog arteries and cause heart disease. Because they reduce inflammation in the body. These fats are found naturally in foods like nuts and avocados.
Alcohol consumption also hurts muscle growth. Not only that. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. For one. it becomes much harder to build muscle. you will want to pay close attention to the foods you are feeding your body. . you will not be as intense in your lifting and weight training. hydrated and even over hydrated muscles allows for a much higher anabolic environment. consider using nuts and seeds instead • Try making sandwiches with avocado and tuna instead of higher fat lunchmeats • Eat fish at least three times a week to increase your Omega 3 intake • Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes When you start on a body building program. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. phosphorus. As many know. you must be careful not to overdo on the fats. But when you are a body builder. relaxation and growth including calcium. instead of topping with chocolate or candies. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. There are several reasons why it does this. it dehydrates your muscle cells. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. but drinking actually lowers protein synthesis by twenty percent. That includes alcohol as well. magnesium. iron and potassium. • Use olive oil in salad dressings and when cooking • When baking. Many people like a drink or two or even three to help them unwind and relax. Not only will having a hangover lower your workout intensity. Having higher levels of testosterone can help with your workouts by making you more aggressive. so when those levels are down. It has no nutritional value but it does contain high caloric content. About a 1/2 cup is a good amount. Alcohol contains nothing but empty calories.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. it slows down your metabolism hindering your body's ability to process foods. In fact. alcohol can have a detrimental effect on your progress. Because your cells aren't holding as much water.
When water is in short supply. Soda. and ketones. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Water is part of every single metabolic process that the body undertakes. then you need even more water to help your kidneys do their work. For this to work properly. If the liver is doing some of the kidneys' work. Contrary to popular belief. For body builders. A good diet is essential to an effective body building program. you need plenty of water. In other words. it burns less fat. If you're going to be using supplements in your body building program. drinking water can actually help you shed excess water weight. you'll need much more. Without enough water. and tea don't count either. creating an anabolic environment needed for muscle growth. as it helps remove excess nitrogen. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Water flushes out toxins and other metabolic waste products from the body. Plus. it can be especially important. if you're training hard. some of the load is transferred to the liver. water can actually reduce feelings of hunger. The liver metabolizes stored fat for energy. and you should. Water is especially important when following a "high protein" diet. When this happens. You can workout with the intensity of a professional. begins hoarding it. but for body builders. so you're not getting the hydration you need. Supplements like creatine work in part because it pulls water in muscle cells. the body. you won't be doing yourself any good. your skin starts looking soft and puffy. the kidneys can't function properly. In addition. then you need a basic mega-vitamin.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. thinking there's a shortage. If you're eating big to gain weight. water can help them work. The caffeine can increase fluid loss. • No regular soda! Diet is better for you anyway and doesn't contain sugar . Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. This water is stored in extra cellular spaces. Use artificial sweeteners instead. Many vitamins are water soluble. urea (a toxic substance). and water unlocks the power of those vitamins. but if your diet stinks. Water is good for you anyway. coffee.
• 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
skinless chicken breasts. minced or pressed 2 tbsp. Serve over your favorite type of noodle. 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. Ground Turkey Breast Sauce 1 lb. salt and pepper in. Arrange fish and zucchini in a single layer in a large pan. low-calorie Dijon mustard 1 clove garlic. Put the all spice. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. . and cheese mixture in a bowl. In a separate bowl. Serve. drained capers Paprika to taste Rinse fish and pat dry. cover and cook on low for 45 minutes. Sprinkle with paprika and capers. Fish filets One 14 oz. Serve.15 minutes. Add browned chicken. low fat ricotta cheese Salt & pepper to taste 4 boneless. thawed and dried 1 egg lightly beaten 8 oz. Can diced tomatoes w/ basil. Pan Broiled Fish 1 lb. Top on whole wheat pasta or brown rice if desired. Uncover and cook an additional 15 minutes. or put toothpicks through them. Optional: Garnish with lemon slices. Pour the spaghetti sauce in. Cover and cook over medium heat for 10-20 minutes. or until the fish easily flakes with a fork. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. stirring occasionally. Put a dollop of the mixture into each chicken breast. egg. Cover with tomatoes and liquid. garlic & oregano Arrange fish filets in a single layer in skillet. Add the chopped onion and mushrooms. Tie the chicken breasts together with butchers twine. Broil on top rack for 5 minutes. frozen spinach. spread with mustard/garlic mixture. slice in half and flattened Combine the onion. Serve plain or over brown rice. spinach. Turn fish over. Bake at 350 degrees for 30-35 minutes. stir together mustard and garlic. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Drizzle with lemon juice.
low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Add mayo. or just use more egg whites. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. plain. and chicken. Cook tuna to desired doneness. beans. barbeque sauce In large bowl or Tupperware. This is also good cold. low fat mayonnaise 1 tbsp.1 cup cooked brown rice 1/4 can red beans 2 tbsp. black pepper. combine rice. 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. Chicken. Add tuna and sprinkle with seasoning. Microwave for approximately 1 minute when ready to serve. 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. Rice & Beans Cooked Shredded Chicken Breast 1/2 . and tuna. combine all ingredients and stir until well-mixed. Add cheese if you like and let it melt after turning the burner off. Add barbeque sauce and stir together until well-coated. Cook to desired texture. Eat plain or on a bed of pasta. You can eat this on some whole-wheat bread.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Mix well and spread over bread. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Top with lettuce or spinach leaves and second slice of bread. Fiery Chicken Deluxe . mustard. or over some brown rice. Add tuna with an amount of Worcestershire Sauce that you like. Chop egg whites and add to medium bowl.
Snap off tough ends of asparagus and remove scales with vegetable peeler. Add garlic and sauté 1 minute. cayenne pepper. 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. Heat wine in a medium skillet over medium heat. Fresh bay scallops. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. the juicier it will be) This works best with a Foreman-style grill. Place one slice of turkey bacon on each slice of chicken breast. minced 1 tsp. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce. salt with chicken in a container and really roll the chicken breast around in the mix. rinsed and patted dry. Once the roll is ready. Cover and cook 1 minute.10 hours (the longer. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. and put the green beans in for 2 . Put chicken slices in the container. Add parsley and lemon juice. then let it sit in the refrigerator for 3 .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. mustard and honey. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Pre-heat. Give the asparagus a quick wash.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Cut chicken into two to four thin slices. Place one asparagus stick on the top and start rolling it. Dried parsley Juice of 1/2 lemon 1 lb. Let it marinate for 25 minutes. Makes 2-3 servings Garlic Roasted Vegetables . or bake them for 25 minutes at 375 degrees. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. You can grill rolls than for seven minutes on the electric grill at 375 degrees. add the salt and pepper. depending on how thick you would like your roll to be.
Chicken Salad Roll-ups 1 lb. boneless. fruit bits. julienne 1 carrot. Place a piece of fish on each square of foil. Top each piece of fish with tomato. zucchini. dried fruit bits 1/8 cup celery. sealing with a pleat. skinless chicken. cooked 2 tbsp. or wrap roll-ups in plastic wrap for later use. peeled and quartered 6 shallots. 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. Spread a little chicken mixture on lettuce leaf and roll up tightly. and pepper. Roast for about 30 minutes or until tender. Salt and pepper to taste. and yogurt. drizzle with olive oil and stir to coat. Salt and pepper to taste. Combine all the vegetables in roasting pan. sunflower seeds 2 tbsp. Combine all the vegetables into a tinfoil bag. peeled and cut into 6-8 wedges 1 large garlic bulb.6 carrots. chicken and fish. chopped 1 green onion. Roast for about 1 hour 20 minutes or until tender. fresh 4 tbsp. peeled and quartered 6 parsnips. and carrot. Serve immediately. Workout Energy Salad . Bake for 15 minutes. Fold foil edges together. chopped 4 small zucchini. or 3 tbsp. celery. On the Grill: Turn barbeque to medium. julienne 1 cup dry white wine 1 tsp. green onion. fresh. dried thyme. square pieces of foil. Great with meat. drizzle with oil and stir to coat. Cut two 12 in. halibut. Makes two servings Fish in Foil 1/2 lb. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. cut in two pieces 1 tomato. Sprinkle each with wine. olive oil In the Oven: Preheat oven to 400 F. Combine with sunflower seeds. or 3 tbsp. Drink. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. and place in mixing bowl. peeled and halved 2 medium onions. Repeat until mixture is used up. broken into cloves and peeled 1 tbsp. chopped 1 tbsp. dried rosemary. herbs.
Nutrition is very important when you are trying to build up muscle mass. sliced 1 green onion. You don't necessarily have to be dieting. combine the vinegar. Muscle Density Broccoli Salad 1/2 pound cooked steak. mustard. . torn into bite-sized pieces 1/3 cup spinach. Weight control . yogurt. The higher the fat. mushrooms. cucumber. Aerobic fitness is related to an individual's body fat. cooked and chopped 1 cup green beans. high blood pressure. torn into bite-sized pieces 1/3 cucumber. Shake vigorously. green beans. combine steak. The spin-off is less likelihood of developing heart disease. and diabetes. Arrange salad on a bed of lettuce leaves. 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. celery. and onion. lemon juice. carrots. spinach. parsley. and pour over salad. and shake until thoroughly mixed for the salad dressing. basil In a medium-sized salad bowl. mix olive oil with lemon juice and herbs. and pepper. and sunflower seeds. tomato. sliced Fresh parsley In large salad bowl. peeled and sliced 1/3 tomato. cooked and cut 1 stalk celery. cut in strips 1 cup broccoli. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. In a screw-top jar. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. sprouts. broccoli. sliced 1/2 cup mushrooms. avocado. combine lettuce. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. In a screw-top jar. 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.it's time to make the fitness connection In many cases fitness begins with weight reduction. mushrooms. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance.1 cup lettuce.
(3) Develop a strategy (diet. (1) Make a decision to lose weight and shape up. (1) A healthy appearance. Enjoy the payoffs:. lifestyle changes. headaches. and too strict and will lead only to temporary weight loss.. exercise routine. 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 .a. and so on). Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. Making nutrition work Improving your nutrition will increase your mileage in many ways. Invest in yourself. dehydration. (4) A feeling of pride. unhealthy. Compare the benefits of a sound nutrition with the consequences of crash diets. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. You can even lose weight while improving performance. Stay away from food fads they are usually boring. (3) A sense of accomplishment. (2) An improved self-image. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (2) Get motivated.. b. (4) Carry out the strategy.
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)
or simmer meat. and add spices to enhance flavors. Many people. and baked products.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. and diet according to your plan. The meat.7 liter = 24 ounces . (2) Substitute plain. bake. The urge to eat the whole thing becomes too great. fish.a memo to the cook for cutting calories during food preparation a. poultry or fish without adding fat.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . piece of candy. soups. and dry beans group. Avoidance is one means of control. (3) Remove skin from chicken or turkey. . unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. however. b. You have to make and follow your own rules according to your ability to control what you eat.5 liter = 17 ounces . or sparerib is too tempting. have a particular food obsession that must be recognized. The milk and cheese group. Cook meats on rack so that fat can drain off. Good cookin' for good lookin . For them trying to eat just a cookie. (1) Use skim or lowfat milk in recipes when making puddings. (2) Roast. Braise in covered pan on stove top or pan broil in a nonstick pan. you can include a favorite high calorie food item as a special occasional treat. sauces. (1) TRIM fat from meat. broil. poultry. But if you plan your diet.
Substitute lower calorie ingredients. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Avoid gravies. and deep-fried food. With a spoon or knife. or lemon juice for your salad. Check nutrition information label for total calories in each portion. Cut way back on regular salad dressings. (2) Go easy on sauces. avoid those prepared in cream . (2) Avoid recipes for baked products that require large amounts of fat and sugar. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. c. most restaurants have them. butter. or bake vegetables. The bread and cereal group. schnitzel). Remove all the visible fat from the meat. sauces. steamed. d. vinegar. butter. (5) Have boiled. broil. remove the coating and eat only the meat. c. and margarine. (3) Check ingredient labels for fat and sugar content. or baked rather than fried potatoes. Request diet salad dressing. or sour cream. The vegetable and fruit group. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. d. Starchy foods are not fattening when consumed in moderate quantities. Some fruits may be broiled or heated with spices added for flavor.(4) Chill meat broth until fat turns light and solid on top. (3) Try lemon juice or vinegar on salads. If the meat has been fried (southern style chicken. (1) Steam. However. b. Dining tips a. (1) Use less fat and sugar than called for in recipes. skim or peel fat off and discard. boil. Season with herbs and spices.
black coffee. (3) Take smaller portions (4) Consume less sugar. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. (1) Eat S-L-O-W-L-Y (2) Consume less fat. jam. baked potatoes with a small amount of sour cream or margarine is a good choice. 12 oz. sugar. or delicious low-calorie raw vegetables.25 litre (8 oz. (1/2 cup) Hard liquor. Alcohol calories American beer. rice. Avoid rich desserts. cookies. Try a slice of lemon or lime in a glass of ice water. unsweetened sodas. and mineral water add no calories to your diet. 1/2 liter Cocktails. macaroni. Always check your intake for balanced nutrition and total calories. and other sweets. have fresh fruits. 11/2 oz.) Sweet wine.6 oz.25 liter (8 oz. Keep a food diary and monitor your own intake. c. Plan your food intake and abide by your plan. Also. g. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. (8) Plan snacks. b. cakes. 4. if you must. Low-calorie beverages. USE SPARINGLY. noodles. . e. honey. . pies. f. Lowfat milk is also a nutritious choice. jelly. ice cream.) Food Calories 160 250 165 110 200 300 Educate your appetite a. gelatin. European beer. Follow these tips to lose weight and body fat. pastry. If you MUST have a snack. regular soda. For example. a few crackers or pretzels. jigger Dry wine. candy.sauces or deep-fried. or spaghetti are good potato substitutes. Carry individually packaged sugar substitutes to sweeten beverages. .
Each teaspoon supplies an additional 20 calories. 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. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz.especially in snack foods. Weight control .d. or sugared beverage.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1 ounce package 180 Chocolate candy. Lower in fat. 160 French fries. soda. (Each teaspoon supplies an additional 45 calories).) 840 Coke. Lower in sugar. 12 ozs. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1 ounce 150 Grapefruit or orange juice. 1 cup 223 Beer (European). 2 tbs 170 Cashews. b. 2 scoops 200 Potato or corn chips. Become aware of how many calories you're consuming. 1/2 liter 250 Creamy salad dressing. creamed. 1/4 cup 340 Salted nuts: Peanuts. 25 nuts 252 Mixed.
or Gosh. 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. Forget those old excuses: But I've got a large frame you know. think of it as something you have chosen to do. Don't be angry that you have to lose weight. loneliness. Make up your mind to control food instead of letting food control you. it will be easy to give up these typical excuses. Dieting is up to you if you are willing to try.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. . I haven't weighed 180 pounds since I was 15 years old.3 oz. You may be a good athlete now. or discouragement. c. big bones. so why lose weight? b. beef bologna 237 Lean ham 103 1 oz. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. or I can still workout OK. but you want to strive to be the best. Get motivated. 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. cream cheese 106 1 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. If you're serious about losing weight. Try not to be food centered. Occupy your time with other activities not related to food. This is important if you plan on being successful at losing weight. anger.
carbohydrates (starch and dietary fiber). Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Breads. rice. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Rice. g. overeating hurts no one but yourself. Choose the recommended number of daily servings from each of the five major food groups. Stick with it! f. h. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. You are always responsible for what you are eating. . combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. enjoy flavors. To make sure you get all the nutrients and other substances you need for health. Make your meals last longer. For best results. Don't let this be wasted effort. Different foods contain different nutrients and other healthful substances. and oats) should form the foundation of a nutritious diet. so choose a variety of whole and enriched grains. You should consume at least 6-11 servings daily from the base of the pyramid. slow down. e. and Pasta Group: Foods made from grains (wheat.d. Make meals as pleasant as possible even if you are cutting down on what you eat. Your body is adjusting to your new eating habits and changes are taking place. Construct new habit patterns. and other substances that are important for good health. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. i. Eating plenty of whole grains. or at the table. and different whole grain foods differ in nutrient content. minerals. No single food can supply all the nutrients in the amounts you need. Cereals. Don't cheat. Grain products are low in fat. They provide vitamins. pause halfway through meals and don't stuff yourself. Remember all the work it took to get you to your desired weight. in preparation. remember. unless fat is added in processing. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility.
the more likely it is to have large amounts of vitamins and minerals. which is much smaller than the regular salad served with a restaurant dinner. steamer. don't overcook. and stoned wheat and whole grain crackers. orange. whole grain breads and rice. tomatoes. cauliflower. spinach. green peppers. A serving size of raw or cooked vegetables is only 1/2 cup. you should strive for 3-5 servings per day from this group. vitamins. Broccoli. and dried fruit. A 1/2 cup of cooked rice. such as cucumbers. The lighter colored vegetables. or wok only until tender crisp. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. cantaloupe. To maximize the vitamin and mineral content of your vegetables. canned. or pasta is about the same size as your fist. oat bran. or winter squash are the best choices. A 3/4 cup of vegetable juice also constitutes a serving from this group. If you choose fruit juice. or minerals. and most people eat more. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. A 1/2 cup of fruit is about the same size as a tennis ball. bananas. corn and oat bran).Consuming the recommended daily intake is not difficult if you understand serving sizes. whole grain muffins (bran. Other good choices are citrus fruits. A 1/2 cup of vegetables is about the size of a tennis ball. The best choices from this food group are bran cereals. To ensure that you get essential vitamins and minerals. or a 1/2 cup of chopped. Two to four servings of fruits are recommended each day. low fat bagels (pumpernickel. carrots. rye. The darker the vegetable. A 3/4 cup of fruit juice equals one serving. whole wheat). Cook in a microwave. Juice that you can see through . Fruit Group: The fruit group. collards. in addition to providing vitamins and minerals. Choose dark green. Vegetables are nature's vitamins. or cooked fruit. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. Brussels sprouts. cereal. iceberg lettuce. also provides fiber. strawberries. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. and celery are mostly fiber and water with very little calories. kiwi. Breakfast is a good opportunity to eat some fruit. One cup of leafy raw vegetables is also a serving size. and yellow vegetables.
and Cheese Group: These dairy products are a great source of protein. Meat. so you may not get your daily requirement for the essential nutrients. vitamins. However. or prune juice). however. . 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. chicken. Most fats and sugars are nutrient poor. Fats. A serving size of cooked fish. 1 egg. Many no-fat or low-fat dairy products are available. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Sweets add taste and flavor. or 2 ounces of processed cheese (American) is considered a serving size. and beans. Quick and easy choices include canned tuna. Most people are at one extreme or the other by consuming too much or not enough from this group. For this reason. they are referred to as empty calories. The serving sizes typically consumed greatly exceed the nutritional requirement. Foods from this group are still an important part of a performance diet. milk. poultry. and yogurt. Two to three servings from this group are required each day. Top choices are 1% or skim milk. frying food in fat (cooking oil) once in a while is all right. and is easily attainable. vitamins. can also contain a large amount of fat. Milk. fiber. lentil soup. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. The milk group. minerals. roasting. it does not mean that you should never eat these items. 2 tablespoons of peanut butter. and minerals. or 1/3 cup of nuts. a 2 1/2 ounce soyburger. and minerals (fortified by law) especially calcium and riboflavin. A better food preparation choice is baking. Poultry. however. Yogurt. or grilling. water.(apple. and yogurt. Eggs. this group can contain large amounts of fat as well. including cheese. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). 1 ounce of cheese is about the size of four dice. One cup of milk or yogurt. Oils. The recommended number of servings per day for this group is 2-3. For example. a 1/2 cup of natural cheese (Cheddar or Swiss). peach nectar. which can't be made by the body. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). This means that they provide nothing to the body except calories. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. no vitamins. Like the milk group. low-fat cheese. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. Fish. Dry Beans. sour cream. or protein. grape. peanut butter. a 1/2 cup of cooked dry beans.
for example. CHOOSE SENSIBLY The carbohydrates. 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. Food processing tends to remove vitamins. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. ask that it be grilled rather than fried. However. and proteins in food supply energy. and cheese from the milk group. You need some fat in the food you eat. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. For example. When eating out. and they may be just as high in calories. so they can make it difficult for you to avoid excess calories. which is a better choice than potato chips. E. which is a better choice than apple pie. minerals. and sodium. berry jams. which is measured in calories. High-fat foods contain more calories than the same amount of other foods. Snacks and meals eaten away from home provide a large part of daily calories for many people. a sandwich may provide bread from the grains group. Sometimes extra sugars are added to low-fat muffins or desserts. butter. increase the risk for coronary heart disease by raising the blood cholesterol. molasses. Fats supply energy and essential fatty acids. turkey from the meat and beans group. or a cup of low-fat milk or yogurt for a snack. choose small portions of foods. These foods include high-fat dairy products (like cheese. cream. low fat doesn't always mean low calorie. especially saturated fats. which is a better choice than apple juice. notice that many of the meals and snacks you eat contain items from several food groups. An apple is a better choice than applesauce. Choose natural or less processed foods whenever possible. whole milk. but most people still eat too much saturated fat. walnuts. and carotenoids. If you choose fish. poultry.Top choices from this group include olive oil. or a favorite dessert. Choose them wisely. and they help absorb the fat-soluble vitamins A. whole grain foods. and fiber and add undesirable or questionable additives. Try fruits. and . but choose sensibly. fiber. In contrast. Eating lots of fat of any type can provide excess calories. Your pattern of eating is also important. vegetables. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. Also. A baked potato is a better choice than mashed potatoes. and K. D. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. fats. or lean meat. Some kinds of fat.
taking care to avoid excess calories. avocados. beans.regular ice cream). These foods include liver and other organ meats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and dairy fats. Try the lower fat varieties (check the Nutrition Facts Label). and other cold cuts. and mackerel. or nuts daily. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Eggs. shortening). Shellfish. bologna. Fish.If you need fewer calories. . Some fish. and coconut oil. These foods include those high in partially hydrogenated vegetable oils. other lean meats. Unsaturated fats occur in vegetable oils. 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 .Limit your intake of high-fat processed meats such as bacon. canola. olives. sunflower.Choose 2 to 3 servings of fish. . such as many hard margarines and shortenings. fatty fresh and processed meats. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Olive. sausages. and fatty fish like salmon. egg yolks. shellfish. . Unsaturated oils include both monounsaturated fats and polyunsaturated fats. decrease the amount of fat you use in cooking and at the table. and Nuts . lean poultry. such as salmon. most nuts. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Choose dry beans. Meat. corn oil. lard. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. palm oil. Use moderate amounts of food high in unsaturated fats. salami. Keep your intake of these foods low. or lentils often. tuna. Trim fat from meat and take skin off poultry. Poultry. the skin and fat of poultry. peas. Vegetable oils such as soybean oil. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. and peanut oils are some of the oils high in monounsaturated fats.Choose vegetable oils rather than solid fats (meat and dairy fats. Beans.
Dairy Products .Use egg yolks and whole eggs in moderation. Try switching from whole to fat-free or low-fat milk. fat-free or low-fat yogurt. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation.. Foods containing added sugars provide calories.Limit your intake of liver and other organ meats. cereals. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. This decreases the saturated fat and calories but keeps all other nutrients the same. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. During digestion all carbohydrates except fiber break down into sugars. and low-fat cheese most often. not the naturally occurring sugars in foods like fruit or milk. . breads. . and cheese. and grains. and add little or no butter to your food.Choose fruits as desserts most often.Limit your intake of foods with creamy sauces. fruits. Examples of these foods include milk. Foods at Restaurants or Other Eating Establishments . . Choose foods lower in saturated fat and cholesterol. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Sugars are carbohydrates and a source of energy (calories). Limit ground meat and fatty processed meats.Choose fat-free or low-fat milk. some vegetables. In the United States.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Sugars and starches occur naturally in many foods that also supply other nutrients. Prepared Foods .Choose fish or lean meats as suggested above. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. marbled steaks. . but may have few vitamins and minerals. the number one source of added sugars is nondiet soft drinks (soda or pop).
You may be able to reduce your chances of developing high blood pressure by consuming less salt. Eating less salt may decrease the loss of calcium from bone. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Only small amounts of salt occur naturally in foods. The reasons for switching to a vegetarian lifestyle are many. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. Salt is found mainly in processed and prepared foods. Some people add salt or a salty seasoning to their food at the table. However. Never stop learning about your diet and what you put into your body. Not all foods with added salt taste salty. High salt intake also increases the amount of calcium excreted in the urine. the firmest link between salt intake and health relates to blood pressure. but when you do decide to switch to a meatless diet. and sweetened canned fruits. and some cooking styles call for adding a very salty seasoning such as soy sauce. is of concern. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. presweetened cereals. You will face no nutritional deficiencies. and fruit drinks and fruitades are also major sources of added sugars. cakes and cookies. like soft drinks. 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 (sodium chloride) is the main source of sodium in foods. you need to go into it with as much information as you can. Some foods with added sugars. like chocolate milk. Some recipes include table salt or a salty broth or sauce. . Choose and prepare foods with less salt. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. consuming less salt or sodium is not harmful and can be recommended for the healthy. At present. There is no way to tell who might develop high blood pressure from eating too much salt. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Intake of a lot of foods high in added sugars. normal person. also are high in vitamins and minerals.Sweets and candies.
The dangers herein.Animal foods are higher in fat than most plant foods. shellfish or crustacean. vegetables and fruit. Vegetarians live on a diet of grains. animal foods contain far higher concentrations of agricultural chemicals than plant foods. . Vegetarian foods tend to cost less than meat based items. Plants do not contain cholesterol. seeds. poultry. herbicides. This is the most common type of vegetarian diet. eggs. including pesticides. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. in secondary consumption of antibiotics. I have included this section for your personal choice. You might be surprised to know that there are many different types of vegetarians. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. These drugs are consumed when animal foods are consumed. poultry or any slaughterhouse by-product such as gelatin. particularly saturated fats. antibiotics. There are over 20. grains and nuts. game. The highest levels eliminate fruit and vegetables. eventually reaching the level of a brown rice diet. becoming increasingly restrictive. Not all levels are vegetarian. or slaughter by-products such as animal fats. or any other animal product. Being higher on the food chain.000 different drugs. A type of vegan diet where very few processed or cooked foods are eaten. milk and milk products. The list can go on and on. including sterols. • Lacto-vegetarian: Eats dairy products but not eggs. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). growth hormones and other veterinary drugs that are given to livestock animals. Being healthier on a vegetarian diet means spending less on health care. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. nuts. fish. A vegetarian does not eat any meat. etc. Consists mainly of raw fruit. with or without free-range eggs. Vegetarians not eating anything containing dairy products or eggs are called vegans. • Macrobiotic: A diet followed for spiritual and philosophical reasons. • Fruitarian. fish. though each level gradually eliminates animal products. Whatever your reason for wanting or not wanting to become a vegetarian. are well documented. The diet progresses through ten levels. • Vegan: Does not eat dairy products.
Somewhere along the way. big business began changing the way food was not only distributed. Many. and pigs to provide food for their families. the food was pure and unprocessed. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. because choosing to eat as a vegetarian is such a personal decision. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. people survived on what they could grow or kill. The term strict vegetarian may refer to a vegan diet.Other terms can be used in describing various vegetarian diets. In fact. Persons consuming fish but no meat are sometimes called pescetarians. though their exact meaning can differ. but not fish. There really is no single vegetarian eating pattern as you can see from the definitions above. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. Back then. many years ago. though in other cases it may simply mean a lacto-ovo-vegetarian diet. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. The meat was cleaned and cured without chemicals or preservatives. but also how it was processed for human consumption. 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. That includes chicken. cows. The women would grow huge gardens that would provide the rest of the nutrition. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. They were freaked out by the thought of consuming something that at one time could look them in the eye. Men would kill deer. .
It's true that the way we process meats can begin in a not so pleasant way. Mad cow disease is a very real illness that causes dire circumstances even death. Once they are killed. Plus. Some of us still don't have much concern over our processed foods. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.the way animals are killed and the preservatives put into the meat . surveys were taken. This can't be healthy . It is a lot cheaper to buy vegetarian foods instead of meat. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Then concern began to arise as to how safe these foods really were. Let's look at some common reasons people give for eating meatless meals. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. They have decided that eating pure and natural foods instead of processed foods are the way to go. These two instances . Many experts have said that eating red meat will clog your arteries faster than any other food you might consume.especially red meat . and other diseases. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. In fact. Another good reason is that meat is expensive.is often associated with higher risks of heart ailments. . but others have taken a different turn. and results were published that indicated some of these processing procedures weren't as safe as originally thought. Studies were conducted. elevated blood pressure. people just accepted the fact that processed foods were a way of life.are reason enough for some people to give up meat.Initially. 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. Meat . even before the animals are sent to a slaughterhouse. They are also often injected with artificial hormones to increase meat production.for anyone! Many animals are also infected with diseases due to poor living conditions.
provide a wider range of nutrients. make less frequent visits to a doctor. Their immune system is stronger. fewer dental problems. most people choose a vegetarian diet for health reasons. Vegetarians are less susceptible to major diseases that afflict present-day society. their bodies are more refined. Medical studies have proven that a vegetarian diet is easier to digest. but keep us from getting sick. Vegetarians have fewer physical complaints. Protein. Whatever the reason. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. It's just a more productive and less invasive way to eat that gives way more benefits than not. and their physical appearance is better.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. they live longer. and thus smaller medical bills. and vitamins are all contained in our foods. As a result. there can be little doubt that eating a vegetarian diet is a healthier way to eat. Certain components of food help our bodies not only operate more efficiently. and enjoy very productive lives. They include: . A vegetarian diet is healthy because it is typically low in saturated and total fat. are healthier. 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. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. and imposes fewer burdens and impurities on the body. This is simply not true. calcium. There are six food groups in the vegetarian diet. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products.
lactating or very active). it is worth remembering that everything you eat gives you a whole range of essential nutrients. barley. brazils. cashews. soya protein etc. sunflower. We also need fiber and water. Evidence suggests that excess protein contributes to degenerative diseases.kidney beans. Still. • Pulses . linseeds. All are equally important to our well-being. • Nuts & Seeds . like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. potassium and phosphorous). Women need about 45g of protein a day (more if pregnant. . supplies vitamins A. men need about 55g (more if very active). some B vitamins and minerals (mostly iron.almonds. walnuts. All these nutrients can be easily obtained by vegetarians from other sources. D. Protein is very important in the diet. fat. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. maize. • Fruit & vegetables. oats. rice. lentils.• Cereals/grains . Potatoes are a useful cereal alternative. flour.margarine or butter. in addition to the above. lentils. fats (including oil). baked beans. rice. etc. sunflower seeds. rye.tofu. peanuts. • Grains/cereals: wheat (in bread. Meat supplies protein. pasta etc). tempeh. beans. although they are needed in varying quantities. maize (sweet corn). and the mineral iodine. vitamins and minerals. Nutrients are usually divided into five classes: carbohydrates. soya milk. Fish. textured vegetable protein. millet. hazelnuts. chick peas. pine kernels etc. • Pulses: peas. • Vegetable oils and fats . from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. rye. veggie burgers. sesame seeds. almonds. walnuts.wheat (bread & pasta). oats. zinc. tempeh. etc. • Soya products: tofu. etc. Most foods contain a mixture of nutrients (there are a few exceptions. and E. • Seeds: sesame. proteins. • Dairy products or Soya products . pumpkin. Carbohydrate. barley.
We can make many of them in our bodies by converting other amino acids. quiche. millet. The unrefined carbohydrates. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. such as potatoes and parsnips. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. Adding dairy products or eggs also adds the missing amino acids. complex carbohydrates or starches and dietary fiber. oats. Contrary to previous . milk and ordinary table sugar. There are three main types: simple sugars. as long as our diet is generally varied and well-balanced. The sugars or simple carbohydrates can be found in fruit. pasta. vitamins or minerals and they are also the main cause of dental decay. There are 20 different ones in all. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. yoghurt (butter and cream are very poor sources of protein). Amino acids are the units from which proteins are made. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. e. Complex carbohydrates are found in cereals/grains (bread. This is not as alarming as it sounds. buckwheat. they have to be provided in the diet and so they are called essential amino acids. whether we are meat-eaters or vegetarians. Single plant foods do not contain all the essential amino acids we need in the right proportions.• Dairy products: milk. muesli. Because of this. rye) and some root vegetables. Even those foods not considered high in protein are adding some amino acids to this pool. It is now known that the body has a pool of amino acids so that if one meal is deficient. Most of our carbohydrates are provided by plant food.g. Carbohydrates are the body's main source of energy. or rice and peas. it can be made up from the body's own stores. barley. cheese. A few examples are beans on toast. Refined sources of sugar are best avoided as they provide energy without any associated fiber. We mix protein foods all the time. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. we don't have to worry about complementing amino acids all the time. It is a normal part of the human way of eating. porridge. but eight cannot be made. • Free range eggs. rice. any deficiency in one is cancelled out by any excess in the other. macaroni cheese. but when we mix plant foods together.
. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. B3 (niacin). B6 (pyridoxine). This is no problem as they are widely found in plant foods. Dietary fiber or non-starch polysaccharide (NSP). refers to the indigestible part of a carbohydrate food. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. Mono-unsaturated fats. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. • B Vitamins: This group of vitamins includes B1 (thiamin). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. or in sufficient quantities. leafy green vegetables and fruits like apricots and peaches. folate. Too much fat is bad for us. Two of these fatty acids. for the manufacture of hormones and to act as a carrier for some vitamins. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). are best used for frying as the poly-unsaturated fats. with the exception of palm oil and coconut oil. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. fats are made of smaller units. In fact starchy foods are very filling relative to the number of calories that they contain. linoleic and linolenic acids. orange or yellow vegetables like carrots and tomatoes. pulses and green vegetables. fruit (fresh and dried) and vegetables. but a little is necessary to keep our tissues in good repair. pantothenic acid and biotin. Like proteins. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. as it is now termed. The one thing they have in common is that only small quantities are needed in the diet. nuts & seeds. are termed essential as they must be provided in the diet. such as olive oil or peanut oil. B2 (riboflavin).belief a slimming diet should not be low in carbohydrates. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. like sunflower or safflower oil are unstable at high temperatures. called fatty acids. B12 (cyanocobalmin). It is added to most margarines. Fiber can be found in unrefined or wholegrain cereals. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ).
eggs. all leafy green vegetables and potatoes. molasses. cereals and bacterial synthesis in the intestine. bread. • Vitamin E: Vegetable oil. cheese. wholegrain cereals. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. • Vitamin K: Fresh vegetables. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. . Vegetable sources of iron are not as easily absorbed as animal sources. 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. soya milks. cheese and butter. salad vegetables. dried fruits. dried fruits (especially apricots and figs).Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. It is also added to most margarine and is present in milk. whole meal bread. These sources are usually adequate for healthy adults. tap water in hard water areas. nuts and seeds (especially sesame seeds). leafy green vegetables. lentils and pulses. The very young. but a good intake of vitamin C will enhance absorption. veggie burgers and some breakfast cereals. eggs. Vitamin B12 is added to yeast extracts. • Vitamin C: Fresh fruit. Found in leafy green vegetables. • Iron: Needed for red blood cells. Vitamin D helps calcium to be absorbed. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. 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.
The skeleton of a young adult male contains about 1. Sea vegetables are a good source of iodine for vegans. increasing re-absorption of calcium by bones. In adults. • Iodine: Present in vegetables. The main function of calcium is structural. CALCIUM Calcium is the most abundant mineral in the human body. This involves loss of calcium from the bones and reduced bone density. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Bone loss occurs with age in all individuals. Dairy products also have plenty of iodine. Found in green vegetables. activating clotting factors. This causes bones to be brittle and liable to fracture. about 99% is in the bones and teeth where it plays a structural role. muscle contraction and nerve impulse transmission. Osteoporosis can be due to calcium deficiency. but the quantity depends on how rich the soil is in iodine. Calcium also plays a role in cell biology. lentils and wholegrain cereals. Metabolites of Vitamin D are important in this. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Calcium can bind to a wide range of proteins altering their biological activity. calcium deficiency may lead to osteomalacia (softening of bones). sesame and pumpkin seeds. Calcium is also needed for blood clotting. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. This is important in nerve impulse transmission and muscle contraction. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. cheese. This is finely controlled by hormones.• Zinc: Plays a major role in many enzyme reactions and the immune system. This usually occurs after 35- . This may be related to repeated pregnancy with lengthy breast feeding.2 kg of calcium. Of the body's total calcium.
Phytic acid. In severe cases muscle spasms may occur. Lack of exercise. Meat is a very poor source of calcium. This involves sensations of tingling and numbness and muscle twitches. Calcium balance can be affected by a range of other factors. This is due to reduced levels of the hormone. Calcium is also lost during lactation in breast milk. Adaptation to both high and low calcium intakes occur. and dried fruit are all good sources of calcium for vegetarians. nuts and seeds (almonds.40 years and involves the shrinking of the skeleton. Vitamin D is essential for absorption of calcium from the gut. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Uronic acid. This usually results from excessive doses of vitamin D and can be fatal in infants. However. tofu. Calcium is present in a wide range of foods. Calcium loss is reduced if dietary calcium is low. sesame seeds). In infants and children calcium is retained for new bone growth. being underweight. This is thought to be due to animal protein increasing calcium loss from bones. oestrogen. vomiting and calcium deposition in the heart and kidneys. However. . Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. a component of dietary fiber. other research has found no difference between vegetarians and omnivores. Postmenopausal women are particularly at risk from osteoporosis. Calcium is lost in the feces. A number of substances can inhibit the absorption of calcium. Saturated fats can also lessen calcium absorption. diets habitually high in these acids are not thought to have a major effect on calcium absorption. This is called tetany. The risk of osteoporosis may be altered by factors other than diet. found in certain fruits and vegetables can also bind calcium. Excess calcium in the blood can cause nausea. urine and sweat. Reduced intake leads to increased efficiency of absorption. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. found in bran. Calcium loss is roughly equal to dietary calcium in adults. leafy green vegetables. Hard water may also provide calcium. whole cereals and raw vegetables is one of these. and oxalic acid. Most flour is fortified with calcium carbonate so cereals can also be a good source. A low level of calcium in the blood and tissues can cause hypocalcaemia. smoking and alcohol can all increase the risk. Dairy products. brazil nuts. Bone loss is greatest in women following the menopause.
it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Fats consist of fatty acids and glycerol. There are about 16 different fatty acids commonly present in foods. Therefore. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Breast feeding women need extra calcium. calcium absorption from the gut increases and no additional calcium is generally needed. monounsaturated or polyunsaturated. Nearly all the fats in our bodies and in foods are triglycerides. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Pregnant adolescents are an exception to this. Fats can be classed as either saturated. The term lipids include both fats and oils. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Cholesterol is present in animal foods but not plant foods. Raised blood cholesterol is associated with an increased risk of heart disease. being made up of three fatty acid molecules to one glycerol molecule. The building blocks of fats are called fatty acids. These can be either saturated. . Fats and oils are essentially the same. Foods rich in saturated fats are usually of animal origin. Saturated fat raises the level of cholesterol in the blood. Fats tend to be solid at room temperature whilst oils are liquid. monounsaturated or polyunsaturated. This depends on the type of chemical bonds present in the fatty acid.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. having particularly high calcium needs. Vegetable fats are generally unsaturated. The nature of fat depends on its constituent fatty acids.
These must be present in the diet as the body is unable to make them itself. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. They are usually of plant origin. Saturated fats tend to be animal fats and are solid at room temperature. For this reason. arachidonic acid is not an essential fatty acid as was once believed. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. As well as being a concentrated source of energy. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Fats have a number of important functions in the body. Hydrogenated vegetable oils are often present in margarine and other processed foods. The body can make its own cholesterol and so a dietary source is not required. This process is known as hydrogenation. However. though fish oils may also be high in polyunsaturated fatty acids. fats act as carriers for fat-soluble vitamins A. If there is more than one then it is polyunsaturated. D. Unsaturated fats are liquid at room temperature. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Because of this conversion. lard. Cholesterol belongs to the sterol group of fats. They are widely present in plant oils such as sunflower. . rapeseed and soyabean oils. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. fish oils are sometimes used therapeutically. then it is unsaturated. Two fatty acids are termed essential fatty acids.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. These are linoleic acid and alinolenic acid. If there is just one double bond then it is monounsaturated. suet and meat fat are saturated fats. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Plant oils may be hardened by the addition of hydrogen atoms. Fats are also essential for the structure of cell membranes and are precursors of many hormones. E and K. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Butter. converting double bonds to single bonds. It is present in all animal tissues but is absent from plants.
HDL cholesterol may help protect against the risk of heart disease. Hydrogenation of margarine causes this to occur. This can lead to atherosclerosis. Fresh fruit and vegetables are rich in these anti-oxidants. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Polyunsaturated fats are usually from plant sources. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Because of this high blood cholesterol is linked with heart disease. Anti-oxidants such as vitamins A. Egg yolks and highfat dairy products are high in cholesterol. Olive oil is a monounsaturated fat. Cholesterol is present in all animal foods but not plant foods. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Saturated fats are nearly always from animal foods. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. 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. eggs and dairy products all contain saturated fats. A number of factors.Cholesterol is transported in to various proteins. Cholesterol may form plaques on artery walls if levels in the blood are too high. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. stress and environmental pollutants can increase the generation of free radicals in the body. It has been suggested that trans-fatty acids can increase the risk of heart disease. . The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Meat. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Lard and suet are saturated fats. These are called the cis and trans forms. These complex molecules are called lipoproteins. Polyunsaturated fats can also generate free radicals. C and E offer protection against free radicals. including alcohol. especially when exposed to heat or sunlight. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Coconut oil and palm oil are vegetable sources of saturated fats. Unsaturated fatty acids exist naturally in the cis form. saturated fat raising blood cholesterol. There are four main types of lipoprotein involved in cholesterol transport. Unsaturated fatty acids can exist in two different geometric forms.
Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. headaches. The body contains between 3. It also plays a vital role in many metabolic reactions. In developed countries. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. All these symptoms are associated with decreased oxygen supply to tissues and organs. people with low iron levels having lowered resistance to infection. Vegetarian diets tend to be lower in fat than omnivore diets. Advice to vegetarians is to keep fat intake to a minimum. transporting oxygen in the blood to all parts of the body. Special emphasis is placed on reducing the amount of saturated fat in the diet. loss of appetite and pallor. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. spleen and bone-marrow.5 and 4. Iron deficiency is the most prevalent nutritional problem worldwide.Currently it is believed that around 42% of energy in the typical diet is from fat. Research has also shown iron deficiency to be associated with impaired brain function. lack of stamina. Iron deficiency can lead to anemia. and iron deficiency in infants can result in impaired learning ability and behavioral problems. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Symptoms of anemia include tiredness. However. The remainder is stored in the liver. Dietary advice is to reduce this. 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%. which acts as an oxygen store in muscle tissue. . between 10-20% of child-bearing age women are said to be anemic. 1/3 suffering from severe deficiency and anemia. 2/3 of which is present in hemoglobin. and to use olive oil for cooking purposes. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs.5g of iron. insomnia. the red pigment in blood. A small amount is present as myoglobin. Iron is essential for the formation of hemoglobin. breathlessness. Iron also plays an important role in the immune system. IRON Iron is an essential component of hemoglobin. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much.
a varied vegetarian diet means a mixture of proteins are consumed. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. There are about 20 different amino acids. Phytates. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Iron absorption can also be influenced by the amount of iron in the diet. The absorption of iron is influenced by other constituents of a meal. as can tannin in tea. Excess dietary protein may lead to health problems. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Citric acid. Unlike animal proteins. despite a high intake of fiber and phytate. Foods rich in vitamin C include citrus fruits. . In a mixed omnivore diet around 25% of dietary iron is non-haem iron. These are the essential amino acids. the amino acids in one protein compensating for the deficiencies of another. Proteins are made up of smaller units called amino acids. Fiber may also inhibit absorption.Dietary iron exists in two different forms. oxalates and phosphates present in plant foods can inhibit absorption. Haem iron only exists in animal tissues. Non-haem iron is less easily absorbed by the body than is haem iron. eight of which must be present in the diet. and fresh leafy green vegetables. However. Lowered levels of iron in the diet result in improved absorption. green peppers. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. whilst in plant foods iron is present as non-haem iron. blackstrap molasses. pulses such as lentils and kidney beans. amino acids and alcohol can also promote iron absorption. and some dried fruits. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Good sources of iron for vegetarians include wholegrain cereals and flours. sugars. Vitamin C greatly increases the absorption of non-haem iron. leafy green vegetables. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. plant proteins may not contain all the essential amino acids in the necessary proportions.
each with their own unique amino acid composition. Amino acids are simple compounds containing carbon. soya milk and textured soya protein such as soya mince). Protein can also provide a source of energy. immune protection. threonine. Proteins are essential for growth and repair. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. and the transmission of nerve impulses are all dependent on proteins. Amino acids link together to form chains called peptides. There are about 20 different amino acids commonly found in plant and animal proteins. phenylalanine. cereals (wheat. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Different foods contain different proteins. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Muscle contraction. tryptophan. the essential amino acids cannot be made and so they must be supplied in the diet. Many hormones are proteins. histidine is also considered to be an essential amino acid. All enzymes are proteins and are vital for the body's metabolism. Most foods contain at least some protein. nitrogen and occasionally sulphur. cheese and yoghurt). Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Proteins in skin and bone provide structural support. . valine. oxygen. soya products (tofu. isoleucine. For children. The amino acid that is in shortest supply is called the limiting amino acid. Good sources of protein for vegetarians include nuts and seeds.Proteins are highly complex molecules comprised of linked amino acids. and lysine. They play a crucial role in virtually all biological processes in the body. The eight essential amino acids required by humans are: leucine. hydrogen. pulses. However. A typical protein may contain 500 or more amino acids. protein is used. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. free-range eggs and some dairy products (milk. and rice). oats. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. methionine. Excess protein may also be converted to fat and stored. Certain amino acids can be made by the human body.
However. The limiting amino acid tends to be different in different proteins. grains tend to be short of lysine whilst pulses are short of methionine. Beans on toast. This is why plant proteins are sometimes referred to as low quality proteins. which is regarded as the ideal. seeds. For instance. such as meat. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. This is known as protein complementing. Many plant proteins are low in one of the essential amino acids. leads to a high quality protein which is just as good. it is not surprising that animal proteins. muesli with milk (soya or cow's). Combining plant proteins. milk and cheese tend to be of a higher protein quality than plant proteins. pulses. such as a grain with a pulse. 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 . As such. cheese or peanut butter sandwich. than protein from animal foods.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. and rice with peas or beans are all common examples of protein complementing. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. it has been thought that protein complementing needed to occur within a single meal. and in some cases better. This means when two different foods are combined. the amino acids in one protein can compensate for the one lacking in the other. Previously. Vegetarians and vegans eating a well-balanced diet based on grains. Soya is a high quality protein on its own which can be regarded as equal to meat protein. This does not mean that vegetarians or vegans go short on essential amino acids.
and algae such as spirulina have all been suggested as containing significant B12. DNA production is disrupted and abnormal cells called megaloblasts occur. While vegetarian diets usually meet or exceed protein requirements. This is especially important in tissues where cells are dividing rapidly. There has been considerable research into proposed plant sources of vitamin B12. particularly the bone marrow tissues responsible for red blood cell formation. . seaweeds. However.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Deficiency can cause anemia. It contains cobalt. involving the degeneration of nerve fibers and irreversible neurological damage. B12 is necessary for the rapid synthesis of DNA during cell division. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. 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 so is also known as cobalamin. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). they are typically lower in total intake of protein than non-vegetarian diets. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Vitamin B12 neuropathy. Many vegan foods are supplemented with B12. It is exclusively synthesized by bacteria and is found primarily in meat. If B12 deficiency occurs. Vitamin B12 is necessary for the synthesis of red blood cells. Symptoms include excessive tiredness. This results in anemia. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. eggs and dairy products. Because infants and children are growing they require more protein than adults (proportional to their body weight). the maintenance of the nervous system. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. can also occur. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. and growth and development in children. Fermented soya products.
However. including vegans and some vegetarians. B12 is also important in maintaining the nervous system. There has been considerable research into possible plant food sources of B12. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. folic acid also being necessary for DNA synthesis. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections 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. pallor. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. listlessness. dairy products and eggs. a seaweed. known as B12 analogues. sore tongue and menstrual disorders.breathlessness. and nori. seaweeds and algae have all been proposed as possible sources of B12. and poor resistance to infection. When deficiency occurs. People on diets low in B12. 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. These cannot be utilized to satisfy dietary needs. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. Fermented soya products. Spirulina. including tempeh. may be obtaining more B12 from re-absorption than from dietary sources. found no significant B12. an algae available as a dietary supplement in tablet form. Total body store is 2-5mg in adults. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Around 80% of this is stored in the liver. In comparison. known as intrinsic factor. Vitamin B12 is excreted in the bile and is effectively reabsorbed. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. However. Vitamin B12 can be stored in small amounts by the body. miso. Assay methods used to detect B12 are unable to differentiate between B12 . if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. The only reliable unfortified sources of vitamin B12 are meat. Other symptoms can include a smooth. analysis of fermented soya products. have both appeared to contain significant amounts of B12 after analysis. shoyu and tamari. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. it is thought that this is due to the presence of compounds structurally similar to B12. This is known as enterohepatic circulation.
vegetable and sunflower margarines.2 µg. However. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. It helps with the healing of wounds and is a vital component of many enzyme reactions. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Pregnant women are not thought to require any extra B12. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. A range of B12 fortified foods are available. B12 not being absorbed through the colon lining. though little is known about this. Lactating women need extra B12 to ensure an adequate supply in breast milk. A slice of vegetarian cheddar cheese (40g) contains 0. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. In the past.5 µg. Human feces can contain significant B12. textured vegetable protein. Bacteria present in the large intestine are able to synthesize B12. These include yeast extracts. B12 has very low toxicity and high intakes are not thought to be dangerous.and its analogues. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Boiling milk can also destroy much of the B12. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. veggie burger mixes. the bacteria produce B12 too far down the intestine for absorption to occur. particularly in areas where hygiene standards may be low. Vecon vegetable stock. 1/2 pint of milk (full fat or semi skimmed) contains 1. as the B12 analogues can compete with B12 and inhibit metabolism. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Analysis of possible B12 sources may give false positive results due to the presence of these analogues.7 µg. Zinc is vital for the healthy working of many of the body's . and breakfast cereals. A boiled egg contains 0. soya milks. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Fermentation in the manufacture of yoghurt destroys much of the B12 present.
a poor immune response and skin problems. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. and decreased growth rate and mental development in infants. particularly in association with protein foods. Dietary fiber and phytic acid.systems. anorexia nervosa. The first signs of zinc deficiency are impairment of taste. Zinc is found in all parts of our body. wholegrain cereals. lipids and energy. fatigue. delayed wound healing. alcoholics and those suffering from trauma or post-surgery. nuts. Other symptoms of zinc deficiency can include hair loss. As a component of many enzymes. 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. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. carbohydrates. The recommended amounts of zinc for adult men are 1/3 higher than those for women. 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. inhibit zinc absorption. in insulin activity. Good sources for vegetarians include dairy products. Zinc has a range of functions. It is thought that zinc supplementation can help skin conditions such as acne and eczema. 30% in bone and about 5% in our skin. seeds and wholegrain cereals. Our body contains about 2-3g of zinc. Particularly high concentrations are in the prostate gland and semen. prostate problems. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Only 20% of the zinc present in the diet is actually absorbed by the body. zinc is involved in the metabolism of proteins. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. and in liver function. The more sexually active a man the more zinc he will require. found in bran. pulses and nuts. diarrhea. . in the metabolism of the ovaries and testes. It is always better to seek the advice of an expert before dosing yourself with supplements. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. beans and lentils. 60% is found in muscle. yeast.
You will have a larger chance of not succeeding if you do it this way initially. Pregnant women do need extra zinc. EDTA. vomiting and fever. but also some common sense.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. A deficiency of zinc in the diet means zinc absorption is improved. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea.g. A vegetarian diet makes you a healthier person. skin. Various chemicals added to many processed foods can also reduce zinc absorption e. but it is thought that demands are met by increased absorption from the gut. particularly iron and copper. Excess zinc is toxic. hair. semen and also menstruation. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. but getting started with this new lifestyle takes not only dedication. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. 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. Baking can destroy over half the phytic acid in whole meal bread. such as Iran and other Middle East countries. phosphates. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. 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. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Zinc is lost via the feces. Too much zinc will interfere with the metabolism of other minerals in the body. urine. . sweat. Breast feeding mothers need extra zinc in their diet. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow.
information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. pulses. 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. Whether you need simple step by step instructions or gourmet dishes to impress your friends. to avoid any embarrassment when friends are cooking for you. then fish.usually from people who know very little about their own health and dietary needs. we'll give you some great veggie recipes. cous cous and all sorts of vegetables. but always be a learner when it comes to your body and what you put into it. then poultry. A little later in this book. Vegetarians are sometimes the brunt of jokes and prejudices . Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Be careful about hidden non-veggie ingredients in foods. The important thing is to work out what will suit you and stick with it. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Learn as much as you can about nutrition and what your body needs to thrive and prosper. there are literally hundreds of vegetarian cookbooks around. including meat alternatives like mince and sausages made from soya or Quorn(tm). Be prepared to take a little teasing or snide remarks. then two or three days and eventually every day. tofu. Educate yourself by reading labels or making all your food yourself. If you've grown up eating meat. We've given you most of what you need to know in the above chapters. As you get more confident about vegetarian food. Try something new. Don't go it alone. but investing in a cook book is a great way to start. Others eat vegetarian food one day a week. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. remember to let them know in advance that you are vegetarian. this can be difficult. And.Some people start out by eliminating red meat first. Don't be put off by a bit of teasing or ill-informed scare stories. . Buy a vegetarian cookbook (or borrow one from your local library). You'll have to change your habits. but you can learn to stay healthy by understanding what it is your body needs.
You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle.bread.will be suitable for vegetarians . dairy products. vegetable oil. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat. That includes anything made with animal products or preservatives. Donate it to a church or local food pantry. flour. pumpkin. many meat-flavored varieties are actually vegetarian) Yeast extract (e. 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. free-range eggs. Don't throw that food away. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame.g. frozen chips etc . 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. Many of the basics . Then you'll need to stock up on vegetarian friendly foods. sunflower and many others) The list looks long. but you don't need to buy everything! In fact. Most people keep a few stock items in their kitchen cupboard or freezer.
Or worse. chili. Most chefs in quality restaurants <http://www. well stocked salad bars. feeds their ego and gets you an outstanding meal. you will get a yes. Once you've broken out of the conventional meat-and-two-vegetable routine.associatedcontent. call ahead and ask if they offer vegetarian entrees and if not. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. that fear keeps them from accepting dinner invitations from family and friends. scrambled eggs. such as spaghetti bolognaise. many of the soups are bean based with no meat. pasta sauces and soups are all suitable for vegetarians already. If you are going to a quality restaurant or one that is locally owned. . stir-fry and curries can be made with soya mince. Look at the soup bars also. If you know you are going to be eating in restaurant X on Saturday. jacket potatoes. ask your server what is available. If you find yourself in that predicament. ratatouille. can something special be prepared. or stick with more familiar tastes if you prefer. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. you can break all the rules. veggie sausages.html> are more than happy to whip something up. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. Many of your favorite dishes.Eating vegetarian is a real culinary adventure. Most all of the better chain food restaurants have salad bars. pizzas. If not. baked beans. pulses or just vegetables. all have something vegetarian on the menu. If not. Many have extensive. Most often than not.com/theme/609/restaurants. many cheeses and all sorts of ready meals. you will almost always be able to find a vegetarian friendly meal on the menu. DINING OUT For many new or wannabe vegetarians. It shows their talent. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Bean burgers.
If you thought you'd never dine again under the Golden Arches.try dal. Tell your waiter that you don't eat meat. ovo lactos have lots of options. though. Many Italian soups. Plain cheese pizza. Just take a moment to quiz your server about how the dishes are prepared . vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. Depending on the chain. such as pasta fagioli. which are an excellent source of protein (and delicious). Japanese.Even fast food restaurants are getting into the healthy trend. or Mexican food. or even a cheese-less pizza topped with vegetables. If you're new to Indian cuisine. a traditional. If you like Mexican fare.Italian restaurants are another great option for vegetarians.just ask that your meal be prepared with vegetable oil instead. yogurt and fruit or a number of other meatless items off the menu. and they'll make sure your meal comes the way you want it. Pasta with meatless marinara sauce is a staple menu item. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. Indian restaurants are terrific for vegetarians. At the big chain restaurants like Olive Garden or the Spaghetti Factory. and not beef or chicken). don't fret . as it pasta primavera. Order your salad with no meat and you're set to go. Other ethnic options are excellent choices for vegetarians. especially the ovo lactos. although not all cities have them. you can add a baked potato. dolma (stuffed grape leaves). too.some dishes that sound vegetarian on the menu may contain meat or eggs. which is loaded with vegetables. rice and noodles. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. be aware that many Indian dishes are prepared using clarified butter. too. delightful little pastries stuffed with meat. and samosas. are just as tasty as the meat-loaded kind. Most fast food chains now offer garden salads in a wide variety of different flavors. Chinese restaurants are great for vegetarians. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. get their protein from rice and beans (just make sure that they use vegetable broth. as well. Hit a Greek restaurant and load up on hummus. The Indian diet has a rich tradition of vegetarianism. you have a delightful adventure ahead of you . you were wrong. baba ganoujh (a delicious eggplant spread). offering delicious vegetable entrees. spanikopita (spinach pie) and salad made with a grain called tabouli. spicy lentil dish. And if the gang heads out for pizza. called ghee . you can have gazpacho (a cold vegetable .
books and magazines so they can learn more. loved one that you are indeed paying attention to your health. but often misguided. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Or you may end up in a situation where your hosts simply have no idea of what your needs are. that your diet is the perfect diet for you. the family member or friend that just will not accept that you've gone meatless. If all there is on the table that you can eat is bread and salad. about behaving well under challenging circumstances.burritos. Assure the well meaning. simply order a salad or baked potato. and you have the research to back it up. you really do have to stand firm. they may not know how to feed you. If you're not comfortable with taking a chance on the veggie burger. you can make sure that you have a tempting variety of delicious foods. tostadas and tacos.both attending them and hosting them . In those cases. even if your hosts know that you're vegetarian. If you're the host. The choices are more diverse than what you think. Even if it's disappointing. do so . enjoy the company and have a good time anyway! . smile and say that they're so delicious that you're happy to enjoy them. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Offer to show them websites. Don't be afraid to ask questions when you are dining out. Dinner parties . fundamentally. That you feel. Here they are worrying about your health and you are worrying about hurting their feelings.soup). Check with your server to see what type of oil is used and what exact ingredients are in certain dishes.can be problematic for people on special diets. enchiladas. chiles rellenos (green peppers stuffed with cheese. if you're questioned. This is one time. you need to make the best of things. It's tough. But what if you're the guest? Often. remember that's it's just for one meal .and.chat with your tablemates. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. the breaded and fried) and bean-and-cheese versions of all the usual favorites . Etiquette is.
or didn't. or if there's anything they absolutely hate.how about offering the same courtesy to them? When you invite guests to dinner. or dairy. so you have more time to enjoy your guests. If you're headed to a big social event like a wedding or a family dinner. allowing guests to fill their plates only with what they want. Part of being a terrific host is anticipating your guests' needs. or peanuts. stick to your choices and prepare a vegetarian dinner. Even under the worst circumstances there will be something for you to snack on. then eat a light meal before you leave the house.no one will be looking at their plate and wondering why there's still food there . you can make them feel extra welcome in your home. no one is really interested in what you can't eat. If the conversation is compelling. If you're comfortable handling meat products and are doing it for the courtesy of your guests. and you think there might be challenges finding something to eat.squish things around and mess up your plate. If someone asks. most people won't notice how much you did. ask them if they have special dietary needs. Whatever happens. You'll be surprised at what people have to say . tell them you're vegetarian and steer the conversation to something else. One sure way to make everyone happy is to serve a variety of different dishes buffet style. or your hostess sits a plate of animal food in front of you. You can choose to prepare a separate meal in your home for your meat eating guests. but only do so if you won't be compromising your choices. Chances are good that people won't even notice that they are eating dishes that don't contain meat. To be blunt. It's a choice only you can make! . do what children do . don't make an issue of your diet. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Hide the meat under some lettuce. When having people to your home for dinner. If you accommodate their needs that same way you'd like yours accommodated in a similar situation.If there's absolutely nothing on the menu that you can eat. You should only serve meat if you genuinely feel comfortable doing so. Think about how you'd like to be treated when you go to dinner at a friend's home . It helps them to feel comfortable if they don't want to eat something . and leave some empty space so it looks like you ate something.and it'll save you the effort of serving. eat. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. by all means do that. but you won't be suffering from hunger pangs throughout the evening.some are allergic to bell peppers.
soy is less likely to cause allergies than cow's-milk-based formulas. as it can cause intestinal bleeding and lead to anemia. made just for us and full of all the nutrients we need. choose a soybased formula . substances in breast milk that make it superior to infant formula. In addition to the sugars and other nutrients. the alternative to breast milk. as yet unidentified. for most babies. it's time to introduce your baby to solid foods. your breast milk is superior to that of meat-eating mothers . breast milk is the optimal food. We all start out life as lacto vegetarians. is made as close as possible to that of mother's milk. The timing varies from baby to baby . Infant formula. scientists believe that there are other. too . Out first food is our mothers' milk. But don't give regular soy milk to a baby less than a year old. Whether or not you breast feed is entirely your decision but. 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.So you've decided to become a vegetarian. . At the four-to-six month mark. Also. (And if you're a vegan and you breast feed. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. The good news is. as it's not designed to meet their nutritional needs. and it's all we require or should eat for the first four to six months of life. This isn't necessarily true. if you're a vegetarian. your child is still a vegan. it's time to transition to solid foods. pesticides or other contaminants that you would if you were eating meat. and when she takes a quart or more of a formula per day and still acts hungry.breast milk is a natural food for humans while cow's milk is not). Cow's milk should never be fed to babies under one year old. Should you decide not to breast feed.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period.you're not passing on any of the antibiotics. 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. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.
Most babies are very fond of lentils. Raw vegetables can be introduced then. It's smart to introduce new foods one at a time. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. When giving babies "finger foods. which can be cooked until fairly soft and have a pleasant. regular soy milk. Slowly add tofu into their meals and snacks. bland flavor. Start with cooked grains . Vegetarian and vegan children are just like any other kids . Good choices are carrot sticks. 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. juice. lettuce and other leafy green vegetables. Adapt the guidelines in the baby books to the vegetarian diet. 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 . hot dogs and sandwich slices . large. As you ease into the toddler/preschooler years (ages 1 to 4)." take care that the foods aren't too hard. As long as it's safe for the baby to chew.they'll be a bit fussy sometimes. Once your baby eats cooked cereal. as well as soy cheese and soy yogurt two servings per day. starting with veggies that are easy to chew and unlikely to present a choking hazard. sharp. Follow the same feeding schedules and advice that you would for any other baby. or round. so that their systems can get used to the change in diet.You'll want to introduce solid foods slowly. Start with raw. you can start offering your child some vegetarian versions of classic kids' favorites. as almost every baby can digest it easily and unlikely to cause an allergic reaction. you can give him water. begin to slowly introduce other foods. Nut butters should not be fed until after 12 months. and lightly blanched and cooled broccoli. an vegetables that adults eat are fine for a child. buy ones that are free from added sugars. regular soy milk or rice milk. At seven to ten months.once your child is old enough to transition off formula.rice cereal is best. so if your baby has sensitivity to a food you can easily identify it. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. about a half-ounce per serving. preservatives and any other additives that your baby doesn't need. or any other nutritious liquid. If you buy prepared foods. except for not feeding them meat.
to sandwiches. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . they caught up by age 10. which is calorie-dense and full of good fats. cookies and other baked goods Vegetarian diets feature a lot of bulky. One of you is messy. they sometimes don't get all the calories they require. and since small children have equally small stomachs. He loves reality television. when they were actually taller than average. as time passes. Very young children also need to eat more than three meals each day. One partner may be a social butterfly but .add avocado. Don't worry about a vegetarian diet affecting your child's growth . Peanut and almond butters are excellent sources of calories for kids. she adores opera. fruits and vegetables to add lots of necessary nutrients to their diet. filling plant foods.especially if you have a husband or wife who loves a nice juicy steak on a regular basis.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. too. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . 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.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. you often find yourselves negotiating to find a middle ground that you can live with. and weighed slightly less than children raised on an omnivorous diet. but the other is neat. So be generous with the snacks featuring grains. All marriages are about compromise. You choose someone to spend the rest of your life with and.
• Try to find restaurants where you can eat together. See if you can get them to eat soy hot dogs. It's understandable. You can't control what your spouse eats . No one likes to be told that they're "bad. . getting to work and raising children can sometimes make even the smallest difference seem enormous. appealing meals so that your partner can see that the diet isn't boring. The key to making it work is acceptance of each other's choices. especially in public. closing the door to them making that step themselves in the future. too. Try to respect their decision. and the day-to-day struggle of paying bills. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism.the other's happy to stay home every night with a good book. • Don't talk endlessly about your diet. • Try to get your partner to compromise on certain foods. you may be turning them off entirely. whether it is based on ethical principles. If your partner is interested. As the popularity of vegetarianism increases. Choose venues that offer both meat dishes and vegetarian options. so that you can enjoy a fine meal together.no two individuals are exactly alike. • Acknowledge that your spouse's diet isn't meant to hurt you. it isn't a choice designed to make your life unhappy or more complicated. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. to believe that your ideal partner will share all of your values. veggie burgers and non-dairy cheese at home. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. Try to keep in mind that your choice to become vegetarian was a personal one.but don't lecture. If your partner eats meat. But that's unrealistic . • Play an active role in shopping and preparing meals.but you can control how you behave towards them. but still disagree on how to eat. • Never attack your spouse's point of view. You and your spouse may agree on a lot of things. the subject will come up naturally . • Be a positive role model. There are probably far more of those than there are issues on which you don't see eye-to-eye. on convenience or on habit. when you're single and dating. If you judge your spouse harshly for not joining you in your vegetarian journey. Buy a few cookbooks and try new recipes to keep things interesting. Married couples figure out how to adapt to such differences. doing laundry. and it has to be for them." particularly if they're simply eating the same diet as most of the other people they see every day. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. Cook a variety of tasty.
Negotiate a menu plan that's acceptable to both of you. Whether you live with a partner. and dedicate a special section of the refrigerator to meat storage. If they want to change. and nagging doesn't help. accept that your spouse may eat meat sometimes when they're not with you. One thing is certain. any more than it's theirs to turn you back into a meat-eater. . you can't control what they eat. Eating together is one of the great pleasures of any relationship. however . The first thing you need to accept is that it's not your job to make them change to suit your way of eating. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. you may find them ridiculing your food choices or even actively trying to sabotage you. Although vegetarians aren't looked down upon today as much as in the past. If you can't stand to have meat around you at all. there will still be people who think that your new lifestyle is a weird one.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. Even if they're supportive of your decision. that's great .• If you've agreed not to eat meat at home. so only you can figure out the answers to these questions.and if they're not supportive. it's more than likely that you're the only person in your household going meatless. this is a huge issue. asking that it's wrapped in such a way that you don't have to look at it. Again. your children or roommates. 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. You may have to ask the others in your home to cook meat outside on a grill.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 . DEFENDING YOUR CHOICE Being new to vegetarianism. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. your parents.
Here are some great recipes for you to try. 2. 3. Try to find some good vegetarian recipes that you find convenient and enjoyable. When family and friends begin to question your new meatless diet. . take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Try to see the positive side of your partner's diet. but it doesn't have to be. for example. If your partner has decided to go vegetarian and you don't embrace that choice. Try out a few of these yummy recipes. that all meals served by the Israeli military are kosher. Consider. and when .) 5. Learning how to cook without meat can be a daunting task.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Becoming a vegetarian is an exciting change in your life. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. 4. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". It all comes down to what your needs are. and the compromises you and your family are willing to make. (Vegetarian food is also available for Israeli vegetarian soldiers. Recognize that if you eat vegetarian food you are not compromising any principle or belief. you may simply want to negotiate who cooks what. 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. You don't need to be an expert. here are some helpful tips to allow you to deal with your partner's choice: 1. and that you can share together. and prepare your own entrée on the other nights. so that nobody's beliefs will be violated.If your feelings aren't that strong. A little compromise and understanding can go a long way. while your spouse would be doing so if she/he ate meat. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. even though many Israeli soldiers do not normally keep the kosher laws. The vegetarian lifestyle will be most difficult for the non-vegetarian. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason.
chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. puree with half of the cilantro until smooth. husks removed • 1 large onion. Spoon tomatillo sauce over enchiladas. Place seam side down in an oiled 9x13 inch baking dish. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. In a bowl. and place in an oiled baking dish. 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. chopped • 1 bunch fresh cilantro. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). and roll up. Set aside to cool. Meanwhile. Mix potatoes together with pinto beans. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Fry tortillas individually in a small amount of hot oil until soft. and spread remaining cheese over sauce. or until hot and bubbly.5 ounce) can pinto beans. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . toss diced potatoes together with cumin. salt. or until tender. 1/2 cheese. Once cooled. Bake for 20 minutes. boil tomatillos and chopped onion in water to cover for 10 minutes.Potato and Bean Enchiladas • 1 pound potatoes. Bake in the preheated oven for 20 to 25 minutes. coarsely chopped. and ketchup. chili powder. and 1/2 cilantro. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Fill tortillas with potato mixture.
place on skillet and flatten with a heat-proof spatula. and squeeze out the excess liquid into another bowl. Wrap the mixture in cheese cloth or paper towels. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. rinsed and drained • 1 cup cooked brown rice • 1 small onion. about 6 minutes. and simmer for 20 minutes. and corn. egg. until brown on both sides. Bring to a boil. Cook for about 8 minutes. turning once. finely chopped • 1 egg. Serve hot. salt and pepper.pour off the water and save the remaining potato starch. The starch from the potatoes will settle into the bottom of the bowl . and garlic until tender. and cook 4 minutes. Season with cumin. For each pancake. heat skillet over medium-high heat. lightly beaten • 6 tablespoons salsa. red pepper. coarsely shredded 4 green onions. Potato Pancakes 4 medium baking potatoes. kidney beans. press together about 2 tablespoons of the potato mixture with your hands. Sauté onions. and chili powder. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Stir in green pepper.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. green onions. carrots. In a large bowl. stirring occasionally. Cover. and basil. peeled and coarsely shredded 1 medium onion. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. combine the potato mixture. Cook until vegetables are tender. chopped 1 egg. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. oregano. celery. split . Stir in tomatoes. and reduce heat to medium. mix the potatoes and onions. Stir in mushrooms. and reserved potato starch.
Tomato Cheese Melt • 1 onion bagel or English muffin. or until golden brown. Moisten edges of rectangles with water. 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. Add the rice. Unwind the roll dough. mix well. combine sour cream and remaining salsa. thickness. onion. Top each with 2 teaspoons tomato paste. Bake in the preheated oven 10 to 12 minutes. burger. Sprinkle half of the Parmesan cheese over each tomato. mash beans with a fork. Place 2 rectangles on a 9x13 inch baking sheet. from the heat for 4-5 minutes or until cheese is bubbly. 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. and separate into 4 rectangles. Pinch together perforations to seal. Flatten to 1/2-in. Place a lettuce leaf. Place 2 slices mozzarella on each rectangle. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . egg and 2 tablespoons salsa. Top with a tomato slice.In a large bowl. sprinkle half of the cheddar cheese and cayenne pepper. Sprinkle each with 1/4 teaspoon oregano. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Broil 6 in. Press the edges firmly with a fork to seal. Cover each with remaining dough. sour cream mixture and slice of cheese on bun.
wine. butter. Uncover. In a medium baking dish. zucchini. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. melt butter. until cheeses are melted and bubbly. and continue baking 10 minutes.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Remove from heat and stir in soda and vanilla. Pour in a thin stream over popcorn. Cover. tomatoes with liquid. Boil without stirring 4 minutes. Heat oil in a medium saucepan over medium heat. Bring to a boil. Place in two large shallow baking dishes and bake in preheated oven. for 1 hour. chopped • 3/4 cup dry white wine • 3 tablespoons butter. and continue baking 30 minutes. Stir heavy cream. Place popcorn in a very large bowl. 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). mix onion. and Romano cheese into the vegetable mixture. garbanzo beans with liquid. stir. In a medium saucepan over medium heat. and saute onion until tender and lightly browned. basil. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Monterey Jack cheese. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . and bake in the preheated oven 30 minutes. garlic. and bay leaf. stirring every 15 minutes. stirring constantly. Remove from oven and let cool completely before breaking into pieces. sliced • 1/4 pound zucchini. chopped • 1 (8 ounce) can garbanzo beans. stirring to coat. corn syrup and salt. Stir in brown sugar.
cayenne. vegetable base. thyme and sliced artichokes and cook for 25 minutes. 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. It works well when using a 3 millimeter slicing disk. pepper. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas.• 3 pounds thinly sliced shallots • 3 small red onions. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Stir in capers and parsley. fresh mushrooms and carrots. lightly beaten • 1/3 cup butter. Cook for 15 minutes. season with salt and serve. Add dried mushrooms along with the water they soaked in. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . mashed • 3/4 cup white sugar • 1 egg. chopped • 3 cloves garlic. slice thinly and set aside. Let cook for 15 minutes. Stir in water. softened in water • 3 pounds fresh mushrooms. nutmeg. Stir in vinegar and cook for approximately 3 minutes. salt. Using a extra-large stock pot sauté onions. garlic and shallots in olive oil and set on low. in order for vinegar to evaporate. sliced • 3 pounds carrots. Sprinkle flour over onions and cook for 1 minute.
melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. softened • • 1 (3 ounce) package cream cheese. Cover and let rise until nearly . until a toothpick inserted into center of a muffin comes out clean. 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. mix together brown sugar. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. After the dough has doubled in size turn it out onto a lightly floured surface. Lightly grease 10 muffin cups. room temperature • 1/3 cup margarine. mix together 1 1/2 cups flour. baking soda. cover and let rest for 10 minutes. beat together bananas.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Select dough cycle. baking powder and salt. or line with muffin papers. In a large bowl. egg and melted butter. softened • 1/4 cup butter. Stir the banana mixture into the flour mixture just until moistened. Sprinkle topping over muffins. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. combine brown sugar and cinnamon. Roll up dough and cut into 12 rolls. Spoon batter into prepared muffin cups. In another bowl. In a small bowl. Place rolls in a lightly greased 9x13 inch baking pan. press Start. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. 2 tablespoons flour and cinnamon. In a small bowl. Roll dough into a 16x21 inch rectangle. Bake in preheated oven for 18 to 20 minutes. sugar.
Bake rolls in preheated oven until golden brown.doubled. mix in the peppers and onion and keep frying. Stir Fry: Sauté onion and green pepper in oil. 1/4 cup butter. about 30 minutes. use extra firm).php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . crumbled tofu (don't use silken. preheat oven to 400 degrees F (200 degrees C). Set aside. beat together cream cheese. Spread frosting on warm rolls before serving. about 15 minutes. Meanwhile. Heat on Med until thick and bubbly. Sauté this for another couple of minutes. confectioners' sugar. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb.com/products/censura. When it looks like you could eat it. When it starts to get golden. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. 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. vanilla extract and salt. move them to the sides of the pan and form an empty circle in the middle for your tofu. While rolls are baking. Remove from heat and add mustard and margarine. then add your drained. When they are good and soft. Add more oil to the middle of the pan. Add water and mix thoroughly. You can add some turmeric for color if you like.
Roll and push to one . Add water and mix thoroughly. heat broth in large kettle. Spoon in veggies and sauce. Place a tortilla in pan and cover in enchilada sauce. Set aside 1/2 cup of cheese sauce in separate container. cilantro and salsa to sauce. Add rest of cheese on top of that. Heat on medium heat until bubbling and thick. then add spinach on top. Cook in microwave or oven till about 3/4 cooked. or whatever you like. tarragon. Meanwhile. add spices. mushrooms. black). Spoon in filling. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. cumin.A variety of veggies such as green beans. You can add dairy free milk and use veggie bouillon cubes. Add slowly either cornstarch or flour till slightly thickened. Cheesy Bean and Cheese Enchiladas 1/2c flour 1/2c nutritional yeast 1 teaspoon salt 1 teaspoon garlic powder 2 cup water 1 teaspoon mustard 4 tablespoon margarine 10 tortillas 2 small cans enchilada sauce 3 cans beans (white kidney. or just about anything. Add onion. just keep it till later). cook chopped veggies (NOT spinach. pinto. Mix it up. olives. beans. till crust is brown and delicious cheese and juice oozes out. nutritional yeast. To make sauce. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. drained 2 medium onions. Meanwhile. Thaw pie shell and take 1/2 out of the tin. and close it up as best as you can w/ the torn top shell. layer 1/2 cheese on bottom of lower crust. zucchini. chopped 1 can olives. salt and garlic powder. and lower heat. 1/2 cup salsa (optional) In medium-large saucepan. Bake at 400 for about 45 min. Add cooked veggies and coat them w/sauce. chopped 1/4 cup chopped cilantro. combine flour. Remove from heat and add mustard and margarine.
nutritional yeast at this step. herbed tofu 8 oz. vegan cream cheese 2 Tbsp. simmer uncovered for 5 min. sauté for 1 minute. place over medium-high heat until hot. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. top with spaghetti sauce. place 3 noodles on top of that and spread tomato sauce and spinach on top of those.end of pan. Cover and bake 15 min. Bake at 350 until brown. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. Add herbed tofu. Place 3 lasagna noodles in bottom of 11x7 baking dish. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam.. use your own judgment. Add olive oil to a large skillet. vegan cream cheese. spread carrot mixture over top. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Remove from heat. and lemon juice. Uncover and bake an additional 20-30 min. Usually lasagna takes about 45 minutes to cook thoroughly.. at 375 degrees. Continue until all tortillas filled. sliced .. Add parsley and garlic. stir well. Add carrots and veggie broth. until it is thoroughly heated. repeat process until all noodles are used up. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Stir in nutmeg (possibly you could add some about 1/4 C. keep warm.. set aside. 30-45 minutes. just to make it a little bit more cheesy!).
Add the onion and sauté over low heat until lightly browned. TORTILLA CASSEROLE One 16-ounce can pinto. 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. water. Stir together thoroughly. chopped • 4 cups cooked brown rice (from about 1 1/2 cups raw) • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese • 1 cup part-skim ricotta cheese. 1 1/2-quart baking casserole. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. seeded and minced. Pour the mixture into a lightly oiled. preferably organic • 1 to 2 fresh jalapeño peppers.• 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. In a mixing bowl. Bake for 35 minutes. be careful not to burn. or until the top is golden brown and bubbly. Just as the garlic begins to turn brown. pink. covered. Reduce heat to low and simmer. Heat the oil in a small skillet. wine. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . salt and sugar. or black beans. Remove from heat and stir in basil. combine the onion with the rice and all the remaining ingredients. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. remove pan from heat. Cook over medium-high heat and bring to a boil. Allow pan to cool. about 20 minutes. and add tomatoes.
half of the cheese. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. spelt. drain them. or until the cheese is bubbly. When the noodles are done. overlapping one another. stirring constantly. Slowly pour into the saucepan. Add the celery dice and sauté over medium heat for 3 to 4 minutes. etc. In the meantime. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees.2 cups frozen corn kernels. Bake the casserole for 12 to 15 minutes. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. heat the margarine or oil in a medium-sized saucepan. then remove from the heat. and then add the baked tofu and . Let stand for a minute or two. Lightly oil a wide.) • 1 tablespoon light olive oil • 3 medium celery stalks. then cut into squares to serve. 2-quart casserole dish and layer as follows: 4 tortillas. Mix thoroughly. according to package directions. Combine the first 7 ingredients in a mixing bowl. finely diced • 2 to 3 scallions. thawed 2 scallions. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. cheddar. Repeat the layers. Add the mushrooms and continue to sauté until the mushrooms are wilted. Bring water to a boil in a large pot. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. and then return them to the pot. Pour in the sauce. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. half of the bean mixture. Simmer gently until the sauce has thickened. Add the noodles and cook until just tender.
Transfer the mixture to an oiled.scallions and season to taste with salt and pepper. Place everything on the table. black or green • Fresh mozzarella balls or very fresh tofu. large shallow casserole dish. or until the top is golden brown and beginning to get crusty. diced and sprinkled with vinaigrette . Cook some quick brown rice according to package directions. warm the refried beans in a saucepan with a little water to loosen. TORTILLA FIESTA • Flour tortillas. cooked with a vegetable bouillon cube. warmed or taco shells. Bake for 30 to 35 minutes.or soft taco-size. soy yogurt. drained • Cured olives. Top generously with wheat germ. and then cut into squares to serve. burrito. black olives. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Allow to cool for 5 minutes. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers.
• 4 large baking potatoes • 1/4 cup organic dairy. the diced tomatoes). Scoop out the inside of each potato half. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Heat as needed in the microwave or in a preheated 400-degree oven. While bringing a large pot of water to a boil and cooking the pasta. green part only. MUSHROOM-STUFFED POTATOES. Warm up as needed.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. When the pasta is done. cut each in half lengthwise. leaving a sturdy shell. or rice cream cheese . Pass around the Parmesan cheese for topping the pasta. 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. about 1/4 inch thick all around. drain it and return it to the pot. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Stir in the pasta sauce (and if you've used dry pasta. When cool enough to handle. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. prepare a platter or two of antipasto and slice the bread. Add the remaining ingredients and stir well to combine. and serve. Stuff the mixture back into the potato shells. soy.
• 1 tablespoon light olive oil • 1 large onion. Combine the mushroom mixture. and cook until they are done to your liking. Stuff the mixture back into the potato shells. Stir in the cream cheese. stirring occasionally. When cool enough to handle. Scoop out the inside of each potato half. When cool enough to handle. or rice milk • 2 cups finely chopped broccoli florets. Heat as needed in the microwave or in a preheated 400-degree oven. chopped • 8 ounces white or cremini mushrooms. leaving a sturdy shell. and serve. Add the remaining ingredients and stir well to combine. Heat the oil in a medium skillet. Scoop out the inside of each potato half. Add the mushrooms. cut each in half lengthwise. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. about 1/4 inch thick all around. Heat as needed in the microwave or in a preheated 400-degree oven. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. soy milk. Stuff the mixture back into the potato shells. leaving a sturdy shell. 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. liquid and all. cover. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. cut each in half lengthwise. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . about 1/4 inch thick all around. with the mashed potato in the mixing bowl. and serve. Add the onion and sauté over medium heat until golden. Season with salt and pepper and stir well to combine.
3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Combine the mushrooms with the teriyaki mixture and stir together. then refrigerate for at least an hour. Remove from the broiler and transfer to a serving container. then cut into wedges to serve. baby bella. Broil in the oven or a toaster oven for 4 minutes. any variety (portabello. slightly overlapping circles. stirring often. Cook over medium-low heat. or brown rice syrup • 16 ounces fresh organic mushrooms. Broil until the mushrooms begin turning dark and are touched by charred spots. maple syrup. preferably two.• 1 tablespoon honey. oyster. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. cover the top of the pie with thin banana slices arranged in concentric. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. remove and discard the stems. Arrange in a shallow foil-lined pan and pour any excess marinade over them. or until the top of the pudding feels fairly firm to the touch. Puree the tofu in a food processor or blender until completely smooth. If using shiitakes. about 4 to 5 minutes. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Just before serving. Combine the first 4 ingredients in a mixing bowl and stir together. and stir. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). or a combination) Preheat broiler (unless using a toaster oven). Transfer to a small saucepan and add the chocolate chips. shiitake. until the chocolate chips have melted. Stir in the maple syrup. thinly sliced Preheat the oven to 350 degrees. 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 . cremini. Wipe the mushrooms clean. Allow to cool completely.
and a knife inserted into the center comes out with chocolate. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. then cut into squares or wedges to serve. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. or until the bottoms are just lightly browned. Make a well in the center of the dry ingredients and add the applesauce and oil. Stir in the chocolate chips and optional walnuts. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. preferably cane juice sweetened • 1/2 cup chopped walnuts. sugar. Let stand for a minute or two. Stir together until the wet and dry ingredients are completely mixed. Combine the flour. optional Preheat the oven to 350 degrees. then use a whisk until the mixture is smooth. Allow to cool to room temperature or just warm. but no batter. rice milk. Pour into a lightly oiled 9-inch round or square cake pan. Stir in the chocolate chips and optional peanuts. Combine the applesauce. optional Preheat the oven to 350 degrees. baking powder. and peanut butter in another bowl and whisk together until smooth. Bake for 10 to 12 minutes. 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.• 1/2 cup natural style peanut butter. then carefully remove with a spatula to plates to cool. 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. Pour into the flour mixture and stir together until fairly well blended. Bake for 25 to 30 minutes or until golden on top. and salt in a mixing bowl and stir together. .
Mix until the dough just holds together. egg yolk and vinegar. Pat the dough into a 10 or 11-inch removable-bottom tart pan. the tougher your crust will be. Yield 1 tart. and cool to lukewarm before removing the bottom.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. or until it's set. and let cool. the more water you use. or to taste Crust: In a medium sized bowl. Slice six of the asparagus stalks. mixing quickly and lightly with a pastry knife. and salt and pepper into the egg mixture. 12 servings. Remove it from the oven. Bake it in a preheated 350°F oven for 10 minutes. mushrooms. Make a well in the center of the pastry. Bake the tart in a preheated 350°F oven for about 30 minutes. beat together the eggs and milk. oregano and thyme. Pour the filling into the crust. adding an additional tablespoon of water only if necessary. a mixer or your fingers until the mixture is crumbly. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Filling: In a medium-sized bowl. Stir the sliced asparagus. Cut in the butter and shortening. Prick it all over with a fork. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Baked Ravioli . cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. combine the flour and salt. and add the water. into 3/4-inch pieces. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. on the diagonal. then stir in the cheese. Remove the tart from the oven.
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. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Place the cooked ravioli in the pan and top with the rest of the sauce. pepper and garlic together. until tender. Fry each piece in oil until brown .• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. eggplant. Slightly undercook them. sugar and salt in to the saucepan with the vegetables. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Cover and cook for 10 minutes. hot and golden. celery carrot and onion. can Italian peeled tomatoes • 1 tsp. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. salt • 13 oz. cheese. Lower the flame and simmer for 20 minutes. The cheese should be bubbly. Place tomatoes in a blender and puree. Chop eggplant. celery onion and carrot. Add the tomatoes. Bring to a boil. In a baking pan place in some of the tomato sauce to cover the bottom. sugar • 1/2 tsp. parsley. In a large saucepan over a medium heat stir place in the olive oil. package of frozen ravioli • 8 oz. whole mozzarella cheese-2 cups shredded. Serve with a crisp salad. Cook the ravioli as described on the package.
coarsely chopped • 4 large tomatoes. or 2 cans (14. about 2 min. and herbs. coarsely chopped. until softened. Cover and cook for 10 minutes. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Take remaining 1/4 cup cream and toss with pasta. cubed • 2 green bell peppers. minced • 1 Plum tomatoes. Keep going till run out. . Cover and cook over low heat about 15 minutes. about 6 to 7 minutes. After you layer them coat them with sauce and sprinkle with mozzarella (lots). or until eggplant is tender but not too soft. stir until coated with oil. Add eggplant. heat olive oil over medium heat. shallots and tomatoes to pan and cook until reduced to 1/2 cup. zucchini. Add tomatoes. stir to combine. Add garlic and onions and cook. stirring occasionally to keep vegetables from sticking.5 ounces each) diced tomatoes • 3 to 4 small zucchini. 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. stirring often. Add peppers.on both sides. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Add 3/4 cup of the cream and boil until slightly thickened. mix well. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. crushed and minced • 1 large onion. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. quartered and thinly sliced • 1 small eggplant. 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.
Rigatoni With Tomatoes. Mozzarella. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. crumbles 1 pt. cottage cheese 4 eggs 6 tbsp. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Feta Cheese. Cut each tomato in fours. flour 1/2 tsp salt 1/2 tsp. frozen chopped spinach 1/2 lb. etc. Season the tomatoes for taste (salt. pepper. Boil pasta until al dente. Let it cool down. butter Preheat oven to 350 degrees. pkg. . 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. 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. pepper 2 tsp. Combine oil & lemon juice (for salad dressing. Bake tomatoes for 45 minutes until wrinkled & shrunken. Let it cool.) Place tomatoes on baking tray.
about 10-15 minutes. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. heat oven to 400. etc. Pour remaining sauce over manicotti.) • 2 tsp garlic. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Bake the pie for one hour. 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. Place filled manicotti over sauce. Fill each manicotti with mixture. Serve with Italian bread or garlic bread sticks . the pie is ready. Grill or broil until colour shows on vegetables. Let the pie cool for a few minutes. To tell if it is done. pepper. sprinkle evenly with cheese. Meanwhile. Bake an additional 5-8 min or until cheese is melted. In medium bowl combine all filling ingredients and mix well. marjoram. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Thread onto metal or soaked bamboo skewers. stick a knife or toothpick into the center of the pie. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Drain. Let sit for one half hour. Make sure you spread it evenly. Then combine the two mixtures into one bowl and stir well. Uncover. flour and eggs.In another bowl mix together salt. 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. If it comes out clean.
mix well. Serve over rice. thin strips . bell pepper. or until they begin to soften. chopped • 8 oz. sliced diagonally • 2 c baby bok choy. bok choy. Continue cooking. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. peeled & grated • 1 medium carrot. stirring frequently. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. 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. grated • 1/4 C onion. water chestnuts. Pour about 1/2 cup batter on hot griddle. red bell pepper cut in short. Add soy sauce. Fry 2-3 minutes on each side or until golden brown. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. combine ingredients. water chestnuts. shiitake mushroom caps thinly sliced • 1 med. cook onion and garlic in oil for 3 minutes. mustard. and mushrooms. until vegetables are crisp-tender. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. celery. about 5 minutes. chopped • 1 red bell pepper. vegetable stock. lightly coated with non-stick cooking spray.
and peas. When it begins to smoke. Add sesame oil. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. cook 30 seconds. cook 3 minutes. Bring 1 quart of water to a boil in a small saucepan. cook 1 minute. Sprinkle with peanutes or cashews. Drain noodles. stirring frequently. lightly beaten 1 carrot. Meanwhile. Stir in the rice and stir-fry 1 minute. add 2 tablespoons of peanut oil and the lightly beaten eggs. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Drain again and reserve. Add ginger and garlic. and vinegar. Stir briefly. Stir-fry 1 minute. Pour in the sauce and cook until the rice is heated through. When it begins to smoke. Transfer the eggs from the skillet to a small bowl and break them into small curds. stirring occasionally. tossing well. Place a wok over medium-high heat. celery. Drain and rinse in cold water. 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. simmer until vegetables are crisp-tender. Add the carrots. Add broth and sugar snap peas. stirring occasionally. Stir until the eggs are firm but moist. Add tamari or soy sauce. . Mix to blend well and set aside. heat oil in large deep skillet or wok over medium heat. about 5 minutes. Place a small skillet over medium heat. Add the carrot and boil 1 minute. add the remaining 1/4 cup of peanut oil and the garlic. Set aside. if desired. add to skillet with vegetables. bell pepper and bok choy.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. 3 to 5 minutes. Serve hot. in 1/2" cubes 1 red bell pepper. red pepper. Add mushrooms.
Bake uncovered 30-35 minutes or until cheese is melted and bubbly. This dish will keep well in the fridge for up to a week. Let stand 5 minutes before serving. Mix beans and remaining 1 cup picante sauce. 8x8x2 inches. with nonstick cooking spray. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . pkg. mix the oil. seeded • 1/2 c chopped green onions • 1/2 c black olives. 6 servings Spinach Stuffed Tomatoes 10 oz. drain them and move the potatoes to a mixing bowl. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Next. spoon over rice mixture. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. After all of the ingredients have been thoroughly (yet gently!) mixed. drained 1/4 tsp chili powder Heat oven to 350 degrees. They are done when you can easily stick them with a fork. Spray square baking dish. 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. crumbled feta cheese • 1 sweet red bell pepper. Do not overcook! While the potatoes are being cooked. press in bottom of baking dish.Potato Salad • 2 lbs med. let the salad stand for at least thirty minutes before serving. vinegar. 1/2 cup of the picante sauce and 1/2 cup of the cheese. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. Sprinkle with remaining 1/2 cup cheese and the chili powder. Mix rice. cook the potatoes in boiling water until tender. oregano. egg product. After the potatoes are tender. and rosemary.
drain well and squeeze dry. cilantro and sesame seeds in a large bowl. Spoon evenly into tomato shells. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. 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. Let stand 5 minutes. Serve salad in a large bowl. carrot. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . salt & pepper to spinach mixture and blend well. Slice and hollow out centers of tomatoes. Invert tomatoes shells on paper towels to drain. parmesan. Sprinkle with remaining mozzarella and parsley.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. soy sauce. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Asian Slaw • 1 head of Napa Cabbage. Asian pears. garnish with chopped green onion and toasted sesame seeds. Chop pulp finely and add to spinach. honey. Preheat oven to 350 degrees. Toss the cabbage mixture with the vinaigrette. Let stand for 20 minutes. shredded • 2 Asian pears. green onion and red pepper. Add 1/2 cup mozzarella cheese. In another large bowl mix cabbage. onion. Discard seeds. This salad goes well with grilled meats and fish. sugar. Put in large bowl.
(The alcohol burns off but makes tomatoes "come alive". Set off burner and allow cheese to melt into soup. salt. heavy cream. Add red pepper flakes.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Add chopped white part of green onion. garlic. 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. Bake at 350 degrees 5060 minutes. Simmer tomatoes with the two cheeses for three minutes. Simmer for 2 minutes. Prepare pasta (shell or tube pasta suggested). Add parmesan cheese at the end of cook time. Pour into greased 9x13" pan. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. . and pepper. Rapidly add vodka. prepared according to package directions Melt butter over high heat until bubbly. then add 1 cup of heavy cream and simmer for one minute.
quartered and sliced • 2 cans of 15 oz. top with parmesan then cheddar cheeses. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Zucchini Soup • 4 medium zucchini. Bake at 350 for 1 hour. milk. Combine eggs. press into pie plate as crust. sprinkle paprika in a larger circle around parsley flake circle. sprinkle parsley flakes in a larger circle around the onions. . Sprinkle with seasoned salt and garlic powder. vegetable broth • 2 onions. chopped • 1 tsp. pour carefully over cheeses. Carefully put a layer of spinach and crumbled feta cheese into the crust. 8 oz. cream cheese • Chopped fresh chives or edible flowers for garnish. Combine potatoes and 1/4 cup onions. 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. Garnish pie: make a small circle of 1/4 cup onions in center of pie. salt-free lemon/herb seasoning • 1/2 tsp. white pepper • Dill weed to taste • 2 pkgs. Vermont Cheddar Pie • 2-3 cups diced.Mix completely with the sauce and serve immediately.
except seasoning meat. chicken broth. Serve hot over warm. Then blend in zucchini mixture. approximately 20 to 30 minutes. Add season salt and continue to simmer this combined mixture for another hour. white rice. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. a portion at a time.In a saucepan. Garnish with chopped chives or fresh flowers. until smooth. Blend the cream cheese in blender until smooth. Cook mixture until soft. chopped green onions and rice. After beans have been cooking for approximately 2 hours. Bring to a rolling boil. Add all other ingredients. Now add chopped green onions and additional season salt if desired. pepper and dill weed to taste. Cook for approximately one more hour. then cover and reduce to a low heat and simmer. onions. Add to a large pot and cover beans with water until water is two inches above bean line. 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. or until beans are very soft and a red gravy is produced. Chill over night or until very cold. add zucchini. 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). mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . add remaining liquid.
lightly oiled. In other words. This is just a start for you. it tries to conserve its fat reserves by slowing down its metabolic rate and. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. one should eat less and exercise more. Losing fat safely takes time and patience. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. many more recipes out there for vegetarians. as a result. . Prepare a medium-hot skillet. final mixture will be a little lumpy. Dieting alone can cause the body to believe it is being starved. There are many. and it may also help keep the body's metabolic rate high during dieting. Not only does exercise burn calories. 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. This can negatively affect his physical fitness. Be creative and use your imagination. not fat.200 calories. Athletes must consume a minimum number of calories from all the major food groups. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. There is no quick and easy way to improve body composition. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup.500. In response. it helps the body maintain its useful muscle mass. with the calories distributed over all the daily meals including snacks. Athletes should avoid diets that fail to meet these criteria. since weight lost through these practices is mostly water and lean muscle tissue. This ensures an adequate consumption of necessary vitamins and minerals. women require at least 1. it loses fat at a slower rate. A combination of exercise and diet is the best way to lose unwanted body fat.
walking. This section gives basic nutritional guidance for enhancing physical performance. athletes should regularly eat a wide variety of foods fro-m the major food groups. walking. Aerobic exercises include jogging. good health. Anaerobic activities. Because there are 3. swimming. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. swimming. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. however. and mental alertness. such as sprinting or lifting heavy weights. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. examples include jogging. stair climbing.Fat can only be burned during exercise if oxygen is used. exercise to music. fat. For an average-sized person. which uses lots of oxygen. A good diet alone. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. As a result. proper nutrition plays a major role in attaining and maintaining total fitness. Diet In addition to exercise. running or walking one mile burns about 100 calories. fat is seldom the only source of energy used during aerobic exercise. is the best type of activity for burning fat. especially in large amounts. crosscountry skiing. a mixture of both fats and carbohydrates is used. rowing. and rowing. he needs to run or walk 35 miles if pure fat were being burned. bicycling. cross-country skiing. Instead. if any. will not make up for poor health and exercise habits. In addition. and jumping rope. Aerobic exercise.selecting a variety of foods from within . To be properly nourished. In reality. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. burn little. most people would need to run or walk over 50 miles to burn one pound of fat. Exercise alone is not the best way to lose body fat. Good nutrition is not complicated for those who understand these dietary guidelines. Aerobic exercise is best for burning fat.500 calories in one pound of fat. bicycling.
Thus.079 cal. a person running at 6 miles per hour (MPH) will burn 0. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. especially saturated fats and cholesterol. and durations. To estimate the number of calories you use in normal daily activity. CAD. For example. or negative) can be determined. = 11./lb. Similarly. Good dietary habits help reduce the likelihood of developing CAD. Even snacking between meals can contribute to good nutrition if the right foods are eaten. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested./min. 150-pound male will burn 11. multiply your body weight by 13 if you are sedentary. x 0. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. and a typical. that is.85 calories/minute (150 lbs. a slow. while participating in archery.85) or about 710 calories in one hour. intensities. . The blood cholesterol level in most Americans is too high. You will need still more calories if you are more than moderately active. Another dietary guideline is to consume enough calories to meet one's energy needs. as shown in Figure 6-4. and 15 if moderately active. By comparing caloric intake with caloric expenditure. a person will burn 0. Keeping a daily record of all foods eaten and physical activity done is also helpful. Avoiding an excessive intake of fats is an important fundamental of nutrition. has been associated with high levels of blood cholesterol. 14 if somewhat active./min. results from the clogging of blood vessels in the heart. = 5. progressive disease. A high intake of fats. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance.each group. Weight is maintained as long as the body is in energy balance.1 calories/ minute) or about 305 calories/hour. they should eat three meals a day. when the number of calories used equals the number of calories consumed. a 150-pound person would burn 5.1 calories per minute (150 lbs. as shown in Figure 6-3. x 0.079 cal.034 calories per pound per minute./lb. the state of energy balance (positive. balanced.034 calories/minute/lb. The result is a rough estimate of the number of calories you need to maintain your present body weight. A well balanced diet provides all the nutrients needed to keep one healthy. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack.
It is also important to avoid simple sugars. In addition. such as candy. the chief fuel burned is carbohydrates. sex. can result. Cool. rice. depending on body size. The body uses fat to help provide energy for extended activities such as a one-hour run. the contribution from fat gradually increases. especially when training in the heat. Examples include weight training and the APFT sit-up and push-up events. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. As a result. We should increase our intake of polyunsaturated fat. high-intensity activities.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. are the primary fuel source for muscles during short-term. Repetitive. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Athletes often fail to drink enough water. Concerns for Optimal Physical Performance Carbohydrates. Individual caloric requirements vary. but to no more than 10 percent of our total calories. Initially. Foods rich in complex carbohydrates (for example. pasta. it is important to eat foods every day that are rich in complex carbohydrates. and possibly injury. The current national average is 38 percent. Sweat consists primarily of water with small quantities of minerals like sodium. Carbohydrates are the primary fuel source for muscles during shortterm. Water is an essential nutrient that is critical to optimal physical performance. It plays an important role in maintaining normal body temperature. potatoes) are the best sources of energy for active athletes. Finally. Because foods eaten one to three days before an activity provide part of the fuel for that activity. whole wheat bread. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). high-intensity activities. Athletes . At least 50 percent of the calories in the diet should come from carbohydrates. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. plain water is the best drink to use to replace the fluid lost as sweat. 'but as the duration increases. in the form of glycogen (a complex sugar). up to 60 minutes before exercising. Very intense activities use more carbohydrates. age. and training sport. water lost through sweating must be replaced or poor performance. because they can lead to low blood sugar levels during exercise. we should reduce our daily cholesterol intake to 300 milligrams or less. The evaporation of sweat helps cool the body during exercise.
.5 grams per kilogram of body weight per day). Sports drinks. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. as do regular soda pops and most fruit juices. nausea. This can improve endurance. The primary functions of protein are to build and repair body tissue and to form enzymes. and after exercise to prevent dehydration and help enhance performance. during. who have a high proportion of lean body mass. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water.8 grams per kilogram of body weight. can lead to abdominal cramps. if any.5+ hours) at intensities over 50 percent of heart rate reserve. too much cholesterol in the body has damaging effects. drinks that exceed levels of 10 percent carbohydrate. these beverages can provide a source of carbohydrate for working muscles. Therefore. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. The recommended dietary allowance of protein for adults is 0. Many people believe that body builders need large quantities of protein to promote better muscle growth. are helpful under certain circumstances. to the total energy requirement of heavy resistance exercises. Although cholesterol has purposes and is important to overall health and body function. During intense training. On the other hand. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.0 to 1. During periods of intense aerobic training. 1. Protein is believed to contribute little.should drink water before. During prolonged periods of exercise (1. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Cholesterol is a fatlike waxy substance and is produced by the liver. these drinks should be used with caution during intense endurance training and other similar activities. Weight lifters. it is necessary to first understand what cholesterol is. and diarrhea. one's need for protein might be somewhat higher (for example. 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.
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. With too much cholesterol in the body.) HDL transports cholesterol from cells back to the liver." As with some fats. When cholesterol is at a good level it works to build and repair cells. The two main types of lipoproteins are: High Density Lipoproteins (HDL. which is another form of fat. When you eat saturated foods such as dairy. High cholesterol can be avoided! With a nutritious diet. it plays a life-giving role in many functions of the body.Cholesterol forms every cell within the body. alternative ways to manage your cholesterol without having to rely on medications. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. On the other hand when you eat foods such as fruits. molecules called lipoproteins carry cholesterol to and from cells. cholesterol cannot be dissolved in the blood. meat and eggs your cholesterol elevates. In fact. This is known as "good" cholesterol. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. Instead. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. the levels build up and cause damage by clogging your arteries. In fact. and produces bile acids which are proven to aid in the digestion of fat. HDL is either reused or converts to bile acids and disposed. educate and provide healthful options. This is done simply from reducing cholesterol by 1%. The purpose of this ebook is to inform. and grains you can maintain optimal health as they do not contain cholesterol. When the cholesterol level is appropriate. vegetables. though. You want to ensure that your levels of this cholesterol remain . the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. This puts you at serious risk for disease such as heart and stroke. there are several different body functions and several different substances that make up our understanding of "cholesterol. produces hormones such as estrogen and testosterone. As we progress with "30 days to lower cholesterol" you will learn healthy.
since having too low levels of HDL . HDL consists of more protein than triglycerides or cholesterol. some people require a very aggressive approach which includes cholesterol lowing medication. family history of heart disease. gender and the heritage of the individual.high for optimum heart health. HDL aids to ensure protection from the risk of heart attack and/or stroke. which can raise our bad cholesterol levels." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. 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. other causes of high cholesterol are lifestyle. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. We will address this issue as we progress in "30 days to lowering cholesterol. To maintain optimum health. If you want to see a graphic representation of this. The results on his cholesterol and body health in just 30 days are truly frightening. smoking." This documentary details the attempts of one man to live on fast foods and little exercise alone. In addition. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol.even when other cholesterol levels are normal . consider renting the documentary movie "Supersize Me. when we speak of having "cholesterol levels" we mean more than one number. Understanding the Causes of High Cholesterol Besides diet. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. and aids to remove LDL from your artery walls. and diabetes mellitus. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. Obviously. Low Density Lipoproteins (LDL. we are setting ourselves up for problems. . Due to heart risk factors besides diet.may lead to heart problems. Other factors involved in this risk are age. For some. gender.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Eating fast foods and convenience foods results in eating too many fats and salts.
Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. 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. each day will lower cholesterol.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. While there is not much that you can do about your age. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Exercise does not have to be a large time or money commitment.prevents arteries from working their best. The Dorsal Aorta or the main artery branches out into many smaller arteries. Age and Gender: Cholesterol levels increase with age. If you have a family history of heart disease and high cholesterol levels. Buy cooking oils that are unsaturated.especially bad cholesterol . Use low fat cooking sprays to replace heavy oils whenever possible. 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. Too much cholesterol in the blood . including walking. Once a woman starts menopause. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Women generally have a lower level than men from age 50 to 55. It is never too late to start on this path. Your Arteries and Cholesterol The job of your arteries is to pump blood. Just 20 minutes of aerobic exercise. Diet: An important consideration in eating is choosing lower fat. the cholesterol level starts to increase. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. High levels of bad cholesterol may even prevent arteries . work harder and start earlier in adopting a healthy lifestyle and eating plan.
the arteries expand and are filled with blood.or bad cholesterol levels that are elevated but not considered "very bad" .from functioning at all.can increase your chances of heart disease or stroke. Even having "borderline" cholesterol levels . smooth interior. No matter what your current health. If this happens often enough you can suffer a heart attack or a stroke. This means that if you want to prevent heart disease. this system works effectively and the blood can carry oxygen and other essentials throughout the body. 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. you need to keep your cholesterol levels in a healthy range. For this reason. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. and strokes. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. it is critical then that we keep arteries free of bad cholesterol for optimal health. The heart relaxes and produces enough force to push the blood through. and the main reason behind the blocking of arteries is high levels of bad cholesterol. heart attacks. 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 . Consider: Heart disease is one of the leading killers in North America. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. As the heart beats. High cholesterol levels fill arteries with thick substances that prevent your body from working well. It helps pump the body's blood. Each are made up of epithelial cells. Your heart becomes starved of required blood. In a healthy person. since cholesterol can actually lead to blockages in your arteries. The middle layer is elastic and very strong. eating a better diet and getting exercise can help keep you healthy. Arteries are constructed of a tough exterior and a soft.
you can take steps to regain your health by following a low cholesterol and low fat diet. Consume less than 200 milligrams of dietary cholesterol each day. In fact. If you need assistance seek out a nutritionist or dietician. or follow the limits for dietary cholesterol that your doctor sets for you. especially if you have very high cholesterol. If you have too high cholesterol. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol.Eating is one of the things that can affect your cholesterol level a great deal. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. In fact. but reducing your intake of all salts is the better choice. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. 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. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. . You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. As an added benefit. try to lower your saturated fat intake as far as possible. Being overweight can contribute to cholesterol and to heart ailments. if you have elevated levels of high cholesterol. The effects over all will be immediate. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Receive 25_35% or less of your day's total calories from fat. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. this sort of diet will also make you feel generally healthier and more energetic as well. Sea salt is a better option. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Limit your sodium intake to 2400 milligrams a day. Again.
rye. dry beans.Refuse foods made with harmful trans fats such as margarine. poultry. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. Limit and eat only in moderation if at all: Highly processed foods. These foods include: Oats. . You can keep the skin on to seal in the juices so long as you remove the skin before eating. High cholesterol foods include: Organ meats (this includes liver. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. 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. eggs and nuts each week. sausages. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. • Enjoy foods high in soluble fiber. bologna. fish. salad dressing and sauces. including select cuts of meat. salami and fatty red meats All foods that are fried. and especially processed meats such as deli meats. hot dogs. which can wreak havoc on your heart health.
The white "marble" is fat that can increase your cholesterol. In fact. white meat. Consider all the vegetables you may not have tried yet (please note that this list is not .that North Americans face. there is no such worry. While you do not want to overeat. To put it simply. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables.not to mention the higher rates of obesity . Select fish such as cod that has less saturated fat than even chicken or other meats. and grains are healthier . vegetables. As an added bonus. you do not have to worry as much about eating too many fruits and vegetables. chicken. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less.and have lower cholesterol levels as a whole. but some fruits and vegetables have been linked to lowering cholesterol in patients. fish. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Increasing your intake of fresh (not canned. When most of us think of "veggies" we think only of a few. and cuts that have less white "marbleized" texture. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. choose leaner cuts. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.When selecting meat. not poached. With vegetables and fruits. Even the leanest cuts of meat. you can avoid this in the future simply by eating more fresh fruits and vegetables. If you have always felt deprived while following low-fat diets in the past. those nations that eat more fruits. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. You can only eat small portions of animal products before you have to worry about cholesterol content.
borlotti beans.there are too many vegetables to list here . soy beans. These may include snow peas. there are many delicious brands of peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. and many others) Bean sprouts Lentils Peas (again. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan .and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. sugar snap peas. many which you likely have not tried before. runner beans. broad beans. chickpeas. 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. from black beans. green peas. kidney beans. lima beans to azuki beans. mung beans. red beans.complete . not just the seeds. navy beans. green beans.
Mutsu. orange. Kandil Sinap. some quite rare. Blushing Golden. Gala.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. from butternut to acorn to pumpkins and gourds. Honey Crisp. yellow and red peppers. Mantet. Braeburn. Empress. Empire. Fuji. Mcintosh. . Arlet. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Liberty. Cortland. red potatoes. from the common to the exotic. Chieftain. 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. Jonagold. There are many types of mushrooms. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. and others. Centennial Crab. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. you will be stunned by the range of lettuces out there. 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. Try the following varieties: Akane. it is a fungus. not just their size.
there are dewberries. Wilson Juicy. Yataka. gooseberries. Empress Prune_Plum. Chinooks. Unize Plum. Canteloupe. Beirschmidt.Northern Spy. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Virginia Gold. Starr. Monmorency cherries. boysenberries. Red Astrachan. Dietz. Bartlett. sea grapes. wineberries. lingonberries. Red Haven. cranberries. Royal Plum. Stanley Prune_Plum. Opal. blueberries. Red bananas. and others) Berries (besides the usual strawberries and raspberries. elderberries. and Sensation Dwarf Peach. Reliance. Watermelon. bilberries. Russet. Canary. Honeydew. Apple Bananas. currants. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . many kinds. Lapins. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Red Secor. cloudberries. Baby Bananas. among others) Pears (including Asian pears. and sweet cherries such as Black Russians. loganberries. Starking Delicious Plum. nannyberries. bearberries. and others) Persimmons Pineapples Plums (including Mt. Cassava. Yellow Transparent. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. crowberries. Hedelfingers. barberries. Baking Bananas. huckleberries. and others) Cherries (from sour cherries. Patricia.
use this list of fruits and vegetables. Realize that these lists of fruits and vegetables is far from complete . Look back over the list of fruits and vegetables . avoid all fast-food. every week. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. The secret to low-fat eating is to make eating the right foods as attractive as possible. 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. you will naturally choose foods that are good for you and for your heart. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Convenience foods. are notorious for offering poor nutrition and plenty of fat. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. you will want to cook your own meals more often. Cooking and Cholesterol If you want to lower your cholesterol. and sugar. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. In fact. convenience.treat it like a checklist of the food adventures you could have with food. Read about new varieties of fruits and vegetables and try them as well. most of us have tried only a small fraction of the fruits and vegetables that are out there. of course. When you have many types of healthy and delicious foods to choose from.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. The fact is. find a variety of fresh fruits and vegetables you have not tried and try them. Make it a mission to buy some fresh fruits and vegetables you have not tried. salt. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Print the list and circle all the fruits and vegetables you have not tried. Your taste buds and your cholesterol level will thank you for it. If you want to lower your cholesterol over the next 30 days.it is only a way to get you started in discovering new fruits and vegetables. and prepackaged meals. . Over the next 30 days.
Wrap some veggies in a tortilla.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. zucchini. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Buy some fresh herbs. and Indian recipes. you can easily create a salad that is enticing. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. You can also create a very low fat salad dressing by combining half an avocado with some herbs . There are a few basic foods that almost anyone can make that can keep your health in good shape: Salads: Even if you are not an excellent cook. use only a pinch of the best sea salt you are able to buy. Use good olive oil instead of butter. Simply chop up some favorite salad greens (mescalin mix.This isn't hard to do.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. If you must use salt. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Not only is this healthier for you. 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. Vegan. cucumbers. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . tomatoes. Don't overlook cookbooks that feature Chinese. Choose fresh ingredients . and drizzle the salad with olive oil and lemon juice. There are many recipe books at your local library . If you have recipes you cannot part with. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. even if you are lost in the kitchen. switch ingredients to healthier alternatives. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. carrots. cut more veggies into a salad. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Raw food.the very freshest you can. Cooking to lower your cholesterol is not very hard. herbs) and garnish with a few nuts. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Use these to add flavor to your cooking rather than relying on salt.
If you do want to add meat to your salad. This makes an excellent and very healthy snack. but some combination of this recipe can give you a tasty meal with less fat. Add your favorite fresh herbs (basil is a good choice) and combine. use lean and skinless chicken or other poultry. berries. 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. eggs. Add the pasta and toss until the vegetables are the desired consistency. This can be a very tasty combination and is still quite healthy for you. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. It can also be a great quick breakfast on days when you are in a rush.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. Sandwiches: Sandwiches are quite easy to make.and lemon juice. Instead of fats or mayonnaise on your sandwiches . Avoid croutons. Shred your favorite vegetables or cut them into very small pieces. . Pastas: There are a number of pastas available. from fresh pasta or dried pasta to vegetable pastas and rice pastas. If you are craving desserts. and lemons can make a beautiful and attractive salad that is very low fat. You can make similar meals with rice or even low-fat tofu. Fruit Salads: Chopping up some of your favorite fruits. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. whole milk products such as chesses. Combine until blended. Avoid highly processed deli and sandwich meats. Simply cook the pasta in a pot. opt for skinless poultry. Experiment with different fruit combinations to find different tastes. and other high-fat foods in your salads. bacon bits. Many prepared pasta dishes use plenty of salt or cream-based sauces. All can be made into delicious and heart-friendly meals in minutes. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Instead. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. If you are using apples or other fruits that tend to "brown" in your salad.
you can get planks of cedar that are perfect for baking or grilling fish . these products still do often contain sodium. Lean meat dishes: When you have chosen your lean cuts of meat. occasionally eating low-fat desserts and snacks such as angel food cake. Jello. puddings made with low-fat milk that make lower-fat alternatives. wafers. At many fish shops. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . For example. polyunsaturated. and poultry rather than red meats. and sugars. Also. 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. so overindulging in these will certainly not allow you to keep your heart healthy. try to stave off the craving with fresh fruit. fruit sherbert. take care to read the labels on these snacks and choose the brands with the least sugar. you can make these foods even healthier by reducing the amount of fat you use in preparing them. Choose only lean meats. fat. If you absolutely crave a dessert or snack. fig and fruit bars.simply place the fish on the cedar. and cholesterol . skim. 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.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. Enjoy white meats. calories.many are very high in sodium. If this does not work. Consume fat free. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. animal or graham crackers. sodium. low-fat yogurt. 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. and salt that you can. though. fish. calories. and hydrogenated fats). plenty of calories and some fats. cover with lemon juice and possibly herbs and grill or bake until done. However.
Think of the last ten food advertisements you have seen. adopting a very low-fat diet and healthier lifestyle is often challenging. you likely picture the hamburger you see in advertisements . try frozen foods that have no sauces or other ingredients added. 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. we don't always do what is right. prepared. Although we may know which foods we should be turning to and which lifestyle changes we need to make. Traditionally.and likely this has been the doing of advertisers. because they were not needed. but you have also learned to associate certain foods with certain ideas and ideals . When you picture a hamburger. you may nit get the same strong images in your head.Choose fresh rather than processed.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. there is a huge market for convenience and "junk" . If you cannot find fresh produce out of season. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. especially if we have followed less than ideal eating and life patterns for some time. 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 . However. It sounds crazy. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol.a large. pickled or tinned foods.healthy processed foods. spiced. most of us have been taught which foods are healthy and low in fat and which are less than good for us. they were for less-than. You learned to like some foods as a child. less than healthy foods have needed advertising. Face it. When you think of a salad. Today. simply because salads and vegetables are advertised a lot less. Odds are. though. 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. juicy burger with all the toppings.
though. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. After all. they are placed at eye level. In too many grocery stores. but many times these foods are less than great for your cholesterol level. 2) Make good-for-you foods appealing. Figure out where you see advertisements for foods and then avoid those ads. There is no reason why your heart health should suffer because some advertiser is good at their job. and sodas to the amount of space given to the produce section. When you visit your local grocery store. Add some music or candles to your dinner. Is it any wonder that restaurant meals . so that customers are more likely to walk away feeling happy and satisfied with their meal. they come in brightly designed packages that grab the eye.foods. . 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. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. sugary foods. and lower your cholesterol over the next 30 days as well. junk foods. much as restaurants do. Advertisers are trying to make their products appealing. This is no mistake. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television.even those that are fatty and terrible for your cholesterol . Also avoid radio ads and restaurant advertisements in magazines and newspapers. 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. Take a look at those high-fat and cholesterol-high foods.they add ambience to make the meals more attractive and appealing. In fact. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. compare the amount of shelf space given to convenience foods. Most people see the majority of food advertisements on television. avoid the television for a while and watch your cravings for fatty foods decrease. Advertisers do an incredible job at making foods attractive. If this describes you.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. Odds are. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Often. 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.
This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.when buying food that is good for you. This will make bad-for-your heart foods seem far less attractive. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. 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 . imagine them in the worst possible light . congealed. cold. and look up stories about the disgusting things people have found in the fast foods and convenience foods. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. and disgusting. 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.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. use a little negative advertising.For the next 30 days. . and other foods you are trying to avoid during the next 30 days. try to find ways to make these foods less appealing.such as "delicious" and "juicy" described about fatty foods. Advertising works by staying with you. Try to do the same thing as advertisers . For example. Advertisers work very hard to make sure that you remember jingles and descriptions of foods .as mushy. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. watch out for negative words. If you find that you crave convenience foods. Whenever you find yourself craving foods that are high in fat or sodium. As soon as you are aware that you are craving the foods. 4) Use a little negative advertising. greasy. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Ask your friends and family for their dining-out horror stories.without feeling cheated or deprived." This is not likely to make you crave these foods especially since you are always hearing great adjectives . You can use the same technique to make good-for-you low-fat foods seem appealing. fast foods. recall the times you have had terrible fast food or convenience food meals. 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.
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. If you have a deep-fryer. healthy foods over the next 30 days . For the next 30 days. Replace your foods with lowerfat or healthier alternatives. advertisements. but prevent fruit flies. you are more likely to cook at home rather than being tempted to eat out. Invest in parchment paper. and other temptations around. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. When you make your meals yourself. you can easily reduce how much fats and sodium goes into each meal. 2) Give them away to a friend or food bank. you are more likely to turn to them when you are feeling hungry. . If you make healthy foods more attractive and visible. You do not have to invest a lot of money for this. Hang up some nice curtains or at least get rid of the clutter. go through your home and get rid of the foods that you should be eliminating or cutting back on. That way you are far more likely to reach for low-fat. or menus from take-out places and restaurants. If you keep cookies. no-stick cooking ware. wok. as you work to lower your cholesterol. you are far less likely to be tempted by them. if you can. 4) Get lots of appealing heart-healthy foods into your kitchen. 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. you should eat in and eat foods you have prepared yourself almost all the time. If these things are not in your home.and are less likely to cheat on your new eating plan. If your kitchen is an enticing place to cook. 2) Make your kitchen a heart-healthy place.and for life! . you are more likely to reach for them when you are hungry. give it away. While you are cleaning out your kitchen. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. 3) Eat in.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. a rice steamer. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Also get rid of any fliers. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. fried foods. 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.
or in your home rather than in restaurants or cafes that feature rich foods. Over the next 30 days. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. Plus.we meet friends at restaurants. Find ways to get yourself motivated to eat well for life. or spouse. 8) Socialize without food. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. For many of us. This can make heart-healthy eating more difficult. once you learn to cook healthy and delicious meals. Most of us plan our days and our finances. but we often leave eating to chance. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. and have the opportunity to spend time with others who are concerned about heart health. and pubs or we have movie nights that include take-out pizza. child. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. cooking with someone else tends to be more fun. 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. After a long day at work.listen to music or watch a movie on a portable DVD player as you cook. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. Whether you get help from a roommate. Many of us take in excess calories and fats when we eat out with others. 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. This is especially a problem since we so often equate social times with eating . fear is a great motivator. If you have very high cholesterol. If you can't find someone to help you. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. . Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. You will learn many recipes and cooking tips for heart-healthy eating. 7) Get help in the kitchen. make it a habit to meet friends at places that don't have food as a major entertainment. 9) Get motivated. The hard part is staying motivated to keep the diet plan up for weeks. then find some way to make cooking time more fun . Or. coffee shops. on hiking trails.5) Consider taking a heart-healthy cooking class. so that there is no excuse to turn to convenience food. Meet friends at the gym. 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. it can be too daunting to come up with a menu and then cook a meal from scratch.
Most of us have specific emotions and events that may make us turn to comfort food. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. and you will reach for these foods rather than turning to high-fat. or meetings with your boss. Whether it is general stress. Luckily. 13) Make cholesterol-friendly eating easier. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. If you can make low-fat alternatives easier to reach for than fast food. list the times you are more likely to want to eat. On a paper.no larger than a pack of cards. and other healthy meals easier. 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. list ways you can avoid the situation or at least make better choices when you are faced with it. milk products) should be smaller still . If counting fat grams. high-sodium "fast foods. The portion size of grain should be smaller and the portion size of animal proteins (meats. vegetables. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. sadness boredom. Sound too simple? Not at all. and other low-fat foods are among the most convenient foods out there. Make sure that you eat different fruits and vegetables . simply make sure that most of your plate is taken up by fresh fruits and vegetables. sodium. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. If your walk home from work takes you past a favorite restaurant you find hard to resist. fiber. Keep low-fat yogurt and other low fat foods around for fast snacking. then you may need to find a different route home. Sometimes. Post your list in your planner or other visible place so that you will see it. If Tuesday work meetings leave you reaching for cookies in your office desk. and beside each item. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. and cholesterol in each of your foods is causing you stress. 12) Figure out your eating dangers and find ways to overcome them. salads. this is very simple.10) Make heart-healthy food more convenient. When you prepare a meal." 11) Make heart-healthy food more interesting. fruits. types of fat. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food.
heart-healthy foods is more appealing and automatic than reaching for high-fat foods. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. lower your cholesterol by making sure that reaching for lowfat. 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". Over the next 30 days. constituents. this simple formula will be a snap to follow and will actually lower your cholesterol. minerals. This will not make your cravings for less-than-healthy meals go away. but it will go a long way towards ensuring that you don't give into the cravings. inexpensive. you must weight the purported benefits against the potential risks . egg yolks. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. or give you more energy. amino acids. botanicals. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. as well as concentrates.do your cooking with the olive oil. If you are on a very strict low-cholesterol diet. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Nor are supplements a substitute for regular exercise. skinnier. Variety is still important because bars and powders are not always low fat. There is no one magic pill or powder that you can take that will make you stronger. metabolites. all of which are easily accessible to athletes. Use olive oil as your main source of fat and refuse other dressings or sauces . Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. If you are considering supplements. Supplements include vitamins. herbs. this may not be enough. but for most people interested in lowering their cholesterol. 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. or easily digested by all. full-fat dairy products. Eliminate foods such as organ meats. There are thousands of supplements on the market. and extracts of these substances. Eating a variety of foods on a regular basis is the most important step toward this goal.each day so that you get a variety. and convenience or restaurant meals entirely.
find a good quality multi vitamin and take that as directed. Therefore. But. If a product makes claims that sound too good to be true. Information is key. 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. How do you know how much to take? That's a trickier question. Don't assume that any information that you find is reliable. what do you take? First off. the claims probably are too good to be true. It's like always giving your car premium gas and oil to do its job even better! . First. These individuals can also help provide you with the information you need regarding improving your conditions. quality is essential to success here. In addition to this. Giving your body the nutrients that it needs to make it through the day is essential to your well being. find out what type of supplements you can take for your individual needs and problems. start by finding a health food store or a vitamin supplier. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. it sometimes needs additional supplementation to take it to the best level it can be at. look for supplements that can offer weight loss benefits. There are two routes to take. Again. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. First off. If you have heart problems. 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. While a diet that's full of nutrient rich food should not be replaced. Another source for information is the web. if you have a need to lose weight. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. problems with gaining weight or other conditions. even if you think that you can do this through the foods that you eat. you can probably find a supplement or several that can address those problems for you. But. For example. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. you are probably still missing out. Quality is very important if you want to see benefits from supplementation.(and cost) before deciding to use any product. make sure that you have a reliable source.
When a muscle is required to contract. There are several methods by which the body rebuilds ATP. arginine. Creatine is used for the resynthesis of ATP. Creatine works by increasing the water volume within your muscle cells. including both elite athletes and untrained individuals. and methionine. while the remaining 60% is stored in form of creatine phosphate (CP). the body must use other methods to replenish ATP. There are several though that are very useful. . and replaces that amount through dietary intake and fabrication within the body. the bonds in the ATP molecule are split. without oxygen. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. mainly found in red meat. is the "power" that drives muscular energetics. Some of which perhaps are not particularly useful. This process takes place in the kidneys. This phosphate portion bonds to the ADP.There are thousands of different supplements on on the market. Approximately 40% of the body's creatine stores are free creatine (Cr). Creatine is the most popular and commonly used sports supplement available today. Creatine is a natural constituent of meat. The typical male adult processes 2 grams of creatine per day. or adenosine triphosphate. I have been using multivitamin supplements and vitamin B supplements for 20 years. liver. Once CP stores within the cell are depleted. When ATP is depleted within the cell. Creatine phosphate is "split" to yield the phosphate portion of the molecule. The energy released by breaking this bond powers the contraction of the muscle. but you will be able to find a high quality supply at your local health food store or if you look on eBay. I can gain 5 kg of muscle in just two weeks using creatine. Another important supplement is whey protein. ATP. There are many different varieties of whey protein. Creatine is manufactured naturally in the body from the amino acids glycine. the cell can no longer contract. turning it back to ATP. yielding ADP (adenosine-diphosphate). is through CP. Creatine is also a very good supplement for gaining muscle mass. The fastest method. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. For the majority of the population. and pancreas. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation.
Glutamine .3 = 27 grams of creatine per day After the loading phase. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. Essentially.Supplementation with creatine increases Cr and CP within the muscle. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. this could get confusing! Not really. The periods are brief because the ability of a cell to store CP is limited. your weight is multiplied by .7 grams in the maintenance phase. In other words. it's recommended that you stick to 5 grams per day.03. There are two way to decide what dosage of creatine you should take. You can also calculate creatine dosage according to body weight and mass. Creatine is safe for most everyone to take with the exception of people with renal issues. 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. Follow along closely.2 kg multiplied by . After that. 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. 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. In the "loading phase" which is where you begin adding creatine to your diet. the formula would look like this: 1 lb divided by 2. It can also delay fatigue during repeated workouts. allowing further capacity to regenerate ATP. However. so you would require 2. So if you weight 200 pounds. therefore the body will quickly move to other methods of replenishing ATP. Experts say in the "loading phase". Many people like to take their creatine in a shake as it most often comes in the form of powder.3 grams of creatine per kilogram of body weight. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. though. you should be consuming . 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. the dosage is 20 grams a day for five to seven days. you must use your creatine regularly instead of sporadically for it to be effective.
5 to 7 grams of glutamine daily which is found in animal and plant proteins. If you have too little glutamine in your system. The typical American diet provides 3. it can result in muscle loss. during times of stress. and speed up growth hormone production. Again. prevent sore muscles. but if you really want to grow your body mass. Many people are choosing to supplement daily due to the long growing list of benefits. Protein has been shown to have the best effects on the body when combined with carbohydrates. it usually comes in powder form. Glutamine is a nonessential amino acid that is produced naturally by the body. you'll need both creatine and glutamine alike. increasing protein through weight gainers or protein powders is necessary. Of course. This includes stress that the body is under during periods of exercise. Over 60% of our amino acids come in the form of glutamine. Two to three grams has been found to help symptoms of queasiness. If you want to build a ripped body. glutamine reserves are depleted and must be replenished through supplementation. This two to three gram dosage used post workout builds protein. brain. our body can produce more than enough. Sixty percent of glutamine is found in the skeletal muscles. repairs and builds muscle and can induce levels of growth hormone found in the body. liver. Protein The importance of protein to a body builder is a no-brainer. Glutamine is also thought to prevent sickness. promote healing. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Protein is what makes up and maintains most of the stuff in our bodies. Much of your protein will come from your diet. However. Research shows levels of supplementation from 2 to 40 grams daily.Another popular supplement among body builders is glutamine. It is the single most important nutrient in a body building regimen. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. so you'll want to take it with milk or in a shake. You have to have a positive nitrogen balance in order to gain muscle mass. and stomach tissues. Under normal conditions. . The remainder is in the lung.
which is the muscle pump we are familiar with. You can also add in some fruit for flavor. low-fat milk. The release of nitric oxide creates surges of blood flow. So whey is the best protein. When on low-carb diets whey can function as an alternate source of energy. Its unfortunate high cost however makes me advise you to use it sparingly. Whey is the best investment because of its capacity as a postworkout recovery supplement. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. As with creatine. sparing hard-earned muscle protein and glutamine stores within the body.The best type of protein supplement on the market is whey protein because it is the highest yield. It also signals muscle growth. Unfortunately this pump is only temporary. Nitric Oxide. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. Whey protein is the only choice when on a diet however. a key molecule manufactured by the body. and should be taken in the manufacturer's recommended dosage. 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. If not. it's good to combine your protein with some form of carbohydrate for maximum results. Nitric Oxide is present for a brief moment. Combine the powder with some eggs. so you can take it in a shake just like with other powdered supplements. Nitric oxide also comes in powder form as well. when a muscle contracts and blood vessels dilate. oxygen transport. . As we said before. 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. speeds recovery. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. It also supplies the most amino acids that bodybuilders use. ice cream. Nitric oxide promotes extended ability to life weights. and will dissipate shortly after you complete your workout. Many body builders take nitric oxide for a variety of reasons. It often comes in pill form. causes vasodilation (an expansion of the internal diameter of blood vessels). especially on a diet. delivery of nutrients to skeletal muscle and a reduction in blood pressure. and increases strength along with stamina. the best time to take your protein supplement is post-workout. which in turn leads to increased blood flow. and olive oil.
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. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. They are used in treating a variety of health problems including AIDS. Using the supplements mentioned you'll see some results quickly. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. steroids have some serious health implications when taken for reasons other than therapeutic. However. you can take. Ginko is great for circulation. Steroids do have some advantages. 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. But those are the only ones I prefer to take apart from ginko biloba. Both of these substances are highly controversial. so it's good for your brain. especially if you use them together synergistically. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. complexion. They can cause serious liver damage and even lead to liver failure. 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. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. However. but they are used by body builders all over the world. They help the body fight the ill effects of these diseases and promote healing. general energy and well-being. and low sperm count. which is known as stacking . they are illegal. All steroids eventually change to estrogen which causes feminization in men. and in many places. cancer. Steroids increase testosterone production which can lead to overly aggressive behavior. a decrease in libido.There are many other supplements. That causes an enlargement of the breasts along with an increase in fatty deposits. . and other serious diseases.
a massage or soak in a hot pool will reduce the feelings of fatigue. Following is a list of recuperation techniques and a description of them. It controls the way that you perform each action. Even using various methods to help your body recover. as well. You can get huge. your mind is a powerful tool and it helps you through each step of your day. . it still takes time. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. They can be dangerous. but many body builders take them to basically tell their muscles to get bigger.Growth hormones stimulate the elements in the body that make muscles grow. They are naturally produced by the body. Body building has long been thought of as a man's sport. though. You will still need to take time to rest though. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. but more and more women are getting interested in it as well. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. They can make you bigger quicker. At these times a good sauna. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. MENTAL TRAINING Mind Fitness. perhaps it's better to cut down on the workouts and allow for your body to recuperate. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. A Healthy Emotional Life As you can assume. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well.
for many people living in today's hectic lifestyle. For example. There are many different ways that this can happen. For this particular battle. there is evidence that says that you can actually push off the onset by some time if you do the right things.Yet. you need to be able to effectively deal with it and then to move on. should something emotionally troubling happen to you. Keeping your mind active. 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. such as a death or deception. you need to exercise your mind. performing mental tasks and you need to be able to conquer problems effectively. several key things must play a role. Although you may be wondering just how you can control your minds fitness. 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. you need to be fully capable of thinking clearly. First. In fact. including the simple fact that you may have to battle illnesses more often and with greater intensity. In addition. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. Emotional health is an important battle that everyone must strive to improve. When you are emotionally or mentally unfit. While life affects each one of us. the importance of having a healthy brain is very evident. your body's health is directly related. challenged and attentive is essential to your well being and this fight. What's Healthy? For your mind to be in a healthy state. There are many various ways that you can improve your emotional state by learning how . A Healthy Brain With the onset of Alzheimer's happening to more and more people. 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. plays a significant role in the quality of life and the longevity that you have in your life. The mind's health is quite an important aspect and. there are many ways that your mind's fitness may not be the right level that it should be. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. believe it or not. it's anything but easy to make it through the day without dealing with some type of stress or pressure.
Indeed. But. and you. For those that do believe in a Higher Power. . 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. but it also causes all types of physical problems for those struggling with it. too. 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. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. of course. It can help you to tackle even challenging tasks with more ease and with success. Sometimes it may be important to remove the stressors from your life. Those that are spiritually fit. it can often play a role in the way that you see your life as well as in your emotional state of mind. This is a personal decision. mentally unstable and unfit. Where Are You Now? When it comes to determining how mentally fit you are. mental turmoil and even times when they are so stressed that they can not function properly. you may think that you have nothing to worry about. the right social activity is one way to improve your emotional health. While you can't take away everything in your life that causes stress. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. Spiritual well being is a critical factor in maintaining your health. too. It can lead to various health issues physically. you do all that you need to do and there's nothing limiting you.to react to critical situations. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. most people go through stages of depression. After all. While there isn't always a need to be religious or spiritual. Believe it or not. you can consider them. learning to effectively manage stress is important. but that's not a common occurrence. During these times. Not only does it pull you down through causing large amounts of emotional trauma.
although you may not realize it. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Improving the fitness of your mind not only improves your daily life but increases your longevity. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. For the most part.Yes. this is one of the prime reasons that they are overweight or unhealthy in their diets. Be honest. too. . or are eating whenever you feel like it. stress and angry often? What does it feel like and how intense does it get? 5. Do you hate the life that you are leading. Do you have physical pain that is not the result of an injury? This could be stress related! 2. If you have trouble sleep. it hurts to hear but just like your body goes through illness. For many millions of people. 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. your mind can be struggling at the same time. Emotional eating is eating when things go bad. For example. 1. To determine where you stand in mind fitness. Do you struggle to make the goals that you set for yourself? 4. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. ask yourself these questions. then you should be considering the vast number of mind fitness needs you may have. Do you feel anxiety. 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. now. consider this scenario that happens over the span of time. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. 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. Yet this is a dangerous situation. While food never used to be so readily available. It's easy to go to the food to get the satisfaction that you need. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. While you may not want to do this. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have.
. Incorporate as many of these things into your life as you can. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. You decide you need a big. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. In just a bit we'll talk about some of the ways that you can have good mind fitness. You become upset at yourself. you find yourself in even more problems. As your self esteem drops. You should be able to feel confident in the decisions that you make and in the way that your life is moving. 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. Soon. yet if left intact. In fact. you are not fitting well into your clothing. Just look at you. though. fatty lunch. is to recognize that there is a connection between the way that you feel and the way that you eat. the pounds are creeping onto your hips. you didn't do the job right. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. and you'll see differences in the way that you feel and the way that you see the world. Soon. . You aren't any good. your self esteem drops. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen.. it's also one of the worst things you can do for both your physical and your mental health state. which includes emotional eating.these are all things that people end up saying to themselves when they are emotionally depleted. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. You then find yourself dealing with pressure from the boss. you hate your job so much that the only thing that makes it feel better is eating something bad for you. 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. A health self esteem is one that's confident but not overly macho. The first step in fighting the way that food makes you feel. Emotional eating is one of the hardest cycles to break. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem.. Now. You are a failure.You begin by getting stressed at work. you almost purposely make the situation worse by eating bad. You can't make the right decisions.
In part of that comes the fact that if you want to have family and friends you . Let's face. its fun to have people around too! But. Relationships take time and work. If your boss says that the job wasn't good enough. Build A Social Network A social network is a very important to your well being. Getting away or even just finding time to play a board game is essential. Just putting on a beautiful outfit can make you feel good about yourself. Those that have people around them to support them do well in many more aspects of their lives. you need to be able to say. work on improving them if you can and then do the best job that you can overall. Then. "Hey. 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. Commit to going out and having fun. how can you build a social network of people that you can rely on? Make time for those that you already have.Accept those. Don't take friends for granted because they won't be there when you need them the most. In addition. even when you don't pay attention to them otherwise. If you are married. 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. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. at least one time per week. Don't assume that they will always be there when you need them. whatever way is fun to you. ask what you could have improved on for next time. working through them and then letting them go. That means taking on the challenges that come up between people. You should always strive for a lifestyle that's positive with those in your family and your friends. both physically and mentally. Although challenging. Learn to take criticism positively. that relationship alone will be one that you have to work on. learn how to accept compliments and to take criticism. Those that dress well. This allows your mind to repair damage and it allows you to improve your network of friends. Getting down on yourself because someone doesn't like the job you did isn't okay. take care of the way that they look and those that do things for themselves are the most confident people out there.
Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. it is important for you to find solutions to those problems. A hobby.need to be a friend. 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. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. by relieving stress. . By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. now you have it! You know what to do to make your lifestyle improved through these changes. To help remedy stress. too. You'll feel good about life and your social network. Managing Stress Its not easy job. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Your Overall Mental Fitness Plan So. For starters. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. You should also use challenges to help power you through your day and your life. getting the answers and working at it helps to improve the brain's function. Asking questions. there are many things that you can do. You need to find something that you love to do. It hinders you throughout your life by causing unhealthy living situations. but mentally you do! For starters. but you have to do it! Stress is one of the largest problems in health today. always keep yourself learning. find an outlet. a physical activity. use your brain power! You don't have to do any type of exercise with your brain physically of course. If the situations that you are in provide you with high levels of stress. physical risks and puts your entire well being at risk for emotional breakdown. Stress affects your ability to function properly. or some other thing that really brings you happiness is necessary to have. Learning new things keeps the mind active and that means health.
Smoking. this one will be structured a bit different. 4. drinking and drugs. smoking will eat away at your lungs and will cause cancer. 5. Each decision you make throughout the course of the day plays a role in your fitness. Improve your brain's fitness by challenging it through new adventures. Do things that are enjoyable to you. Improve your social network to reduce stress and to improve your quality of life. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Make changes like these today and see results today. 2. 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. Keep your self esteem positive. There are no ifs about it. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Improve your stress levels and see physical. Too Your lifestyle is the way that you live your life. is a problem for your health and your ability to make it through the life you have. If you can't think of anything. 3. smoking. . but you may not realize the extent at which it takes to improve them. Drinking And Drugs Each of those three things. You probably already know the risks of what these things can do to your life. Lifestyle Fitness. Working on this is hard. Unlike the other chapters. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. and physical fitness increases. mental and emotional benefits right away.1. continuous learning and through challenges of all types. It also helps to make it through difficult times when you have someone by your side. It will cause cancer eventually in your lungs. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Improve them. but feeling good about yourself is a must for overall health. You Are What You Do. For example. they are not everything. learn something new.
sleep is the body's time to relax and to recoup what it's done all day. Drinking and drugs are just as bad. though. physical ailments hinder you more when you don't get enough sleep. your stress levels DO go down and you can feel better about the life you are living. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. It's a time to restart. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. Your lifestyle fitness requires that you get quality sleep each night. To improve your lifestyle and to extend your life. There may be an underlying medical condition that could be causing it. Some damage can be fixed through healing over time. refresh and give yourself the best chance at improving tomorrow. you destroy your body slowly and methodically. To improve your fitness. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Why is sleep so important ? There are actually several reasons. This can only happen if you stop soon enough. but the . even if it is one of the hardest things you will have to do. your body can repair the damage that you have done to your lungs. If you are facing problems with insomnia or are struggling to get to sleep. you need to remove these problems from it. You need this time for your mind to. They aren't able to improve the level at which they can function and they make bad mistakes. find a method to stop smoking and do it. then you aren't getting the right amount of sleep for health. You kill brain cells. talk to your doctor about it. others can't. your energy increases. Smoking and drugs are simply a no no. It's the time that your body heals from the exertions of the day. You will find that your health increases. you put your life at risk and you destroy the organs in your body. For one. Sleep Do you sleep ? No.Rest is one of the most overlooked parts of an exercise regimen. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not.But. smoking is something that you can stop. It's the way that your mind works through problems. When you quit early enough. Stress hurts more.
especially tea or coffee. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Just as you'd never head to the gym after drinking a few beers at your local tavern. If you work up a sweat before trying to sleep. According to the Journal of Applied Sports Science. Lack of sleep can have an intoxicating effect on your body. your lack of muscular coordination places you at a much higher risk for injury. Try having some white noise in the room like a fan running. This will help you signal your body that it's time to think about resting. You're better off waiting until the next day when your body has been given proper rest. your body is doing exactly what you have been asking it to do during your workouts . though. Body temperature has a huge effect on our ability to fall asleep. Make sure this snack is light. but you'll have to use the bathroom more often as well which will disturb your sleep. you start to feel sleepy. Some people disagree with this theory. which is above the legal driving limit in most states. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. . but if you go to bed on an empty stomach. • Don't drink a lot of fluids before sleep. • Try having a light snack before bedtime. you should never work out after not sleeping the night before. it can distract from your ability to fall asleep.reality is it is actually a quite important principle. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. • Establish both a regular sleep cycle as well as a pre-sleep routine.096. • Get at least eight hours of quality sleep per night. Not only will the caffeine keep you awake. For starters. being awake for 24 hours has the same physical effect as a blood alcohol content of 0.build muscle. During the suspended state of animation you are in. • Keep your bedroom dark and cool. Muscle adaptation and growth often occurs at night. As your body temperature lowers. Working out in this state has its obvious downside.
your body's synthesis of protein increases. You worry about money and end up facing financial hardships that move into your work life. it is also vital in helping your body recover and ultimately grow like you want it to. Growth hormones are very important in increasing muscle mass. . your home life. Just as sleep will give you more energy. Financial fitness isn't something that we'll stress for too long here. • Don't eat before bed. A majority of growth hormones are also released when the body is in the sleep state. and even your physical health. Just think of the role that money plays in your everyday life. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Money is one of the largest causes of stress in people every single day. at least two hours beforehand. healthy lifestyle. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. If you are having problems with sleeping. there are many ways that you can overcome them. growth hormones are also released. your marriage. but it is something to make part of your overall guide to living a long. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. During a workout.While your body is sleeping. but it really can be. but the majority of this happens while the body is at rest. • 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. As you know. Your body can recover and repair any damage you did during the day while you are at rest. This is what makes you grow.
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.
where to find supplements.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. You will get the most information by joining their website.Nothing can really compare to personal advice and guidance. contest schedules and results. but it's free.abcbodybuilding. Look around you and find what works for you. and ways to prepare yourself for competition. The Internet is another invaluable resource for body building information. You will find more information than you could have ever hoped for on this website including tips on nutrition.com This is another super website where you can find tips and tricks about how to maximize your workout. as well as pictures of people who have made amazing transformations through a body building program.bodybuilder. this author depended on several of these websites for information. • www. or network with others in social settings. 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. • www. sample workout plans. Here are a few you should really check out: • www. Ask around when you are in the gym. You will find a whole new world opening up around you! . and it will open you up to all sorts of insights into this great sport.getbig. In researching this book.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.
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