This action might not be possible to undo. Are you sure you want to continue?
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.
but when you look at this as your body. then. "What am I staying in shape for?" To each person. Fitness is a term that is used to help define the ability to stay in the best physical shape. Fitness is an essential part of life. for example you don't change the oil in it. Well I can go on about the benefits of fitness and will do so later in this book. Let's make fitness fun. Sorry if I sound overly patronising. once you learned how to do it. That's what we want you to think of when you think of fitness. When you were three you were probably taught to brush your teeth. everything but so long as I am still fit and strong and healthy . Imagine having a greatly increased sex drive. When each part of the machine is cared for. it can be that simple to be healthy. but remember that fitness is something that you can get into the habit of doing which makes it easy. then the machine won't run well and eventually won't run at all. You could take all of my money. Fitness is not something that you have to struggle with. for example. Others may be recovering from an illness or injury. . Your body is designed to work as a machine. When you were learning how to do them. it became something that you didn't think twice about. and even years off of your life when you don't take care of your machine (your body. because it's a habit. weeks. you are shaving away days. When the machine is neglected either in part or in the whole. That's costly to you. you cut several years off the life of the car.) Fitness is about SURVIVAL. You may ask. it will last many years longer. the entire machine works the best that it can. Do you worry about brushing your teeth today? No.That's what gives me the POWER to SUCCEED. For most. then. you likely hated it. it is a matter of staying healthy as long as possible. is well maintained for many years. all of my friends. If it isn't taken care of. If a car.Imagine walking alone at night and really feeling safe because you are physically strong. You learned to put your clothes on. But. Really. Others may need a certain level of fitness for their employment. this will be something different. trust me on this from a guy that used to smoke two packs of cigarrettes per day. You'll learn many things that you'll be able to implement immediately to start experiencing success.
You just can't give up what you love. It's just something that you do. You'll dread it. You will be sore and tired. you'll see that fitness can be easily mastered by you. Nevertheless.such as a weight lifter adding cardio to beat belly fat. IT WONT BE EASY AT FIRST. The same applies to experienced athletes that must alter or increase the training in a specific area . but it may hurt your ego a bit to do it.Overcome the initial procrastination. chances are good that area of your body is bothering you because it's an unhealthy area. Don't worry. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. the first weeks of learning to be fit and staying healthy will be the hardest. it's an important first step. What do you see? If you are unhappy about any part of your body or training. In fact. if you have the will power to save your life by sacrificing for just a few weeks. Our first goal is to determine where you stand right now. That's not true. . this is painless. You'll claim that getting fit is just too hard. Granted. For me it's a bit of belly fat. You'll find excuses about not doing it.
• Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. You can find calculators for many of these available to you free of charge on the web. the more prone to health risks you are. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need to begin by understanding that change needs to happen. but it needs to be in a certain range to be healthy. There are several tools that you need to use to determine your health level currently. 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. . Its important to do this to more firmy establish and prioritise your fitness goals. For adults. Ask your doctor where your blood pressure is. Experinced athletes should also do a realistic self review . You need to use them to understand exactly where you stand right now. The higher this number is. You need this number to be there.this is part of the goal setting process.Here are some questions for you beginners to ask to determine where you stand right now. this is generally 120 to 139/80 to 89. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body.
Those that have a larger midsection are most prone to health risks. These three things are critical elements for you to take into consideration when considering where you stand right now. In effect. Beginners . . the fat here is likely to be what kills you.What To Start With To get started with fitness. But. start by getting through these basic first steps. Those that have a large midsection are the most prone to heart problems. The fat that is here will push into your body. 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. your lungs and even your heart are suppressed. if you are overweight. your ideal weight is the weight that you should be. ideally. Your waist is important because it is the indication on your body of your potential health risk. there's much more for you to consider. This is an important piece of information because of how vital it is to your health. Your kidneys. causing difficulty for each organ there.• Ideal Weight: In comparison to your height and body structure.
Stand up straight. 2. 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. Do this at home on a well programmed scale. This will be your indication of your weight loss and health improvement. 3. your heart rate as well as any other important factors he may be interested in you improving. to improve on. and to work on first. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. 5. You need this to see just how unhealthy you are currently. It's going to come down and that will be quite rewarding! 4.1. Determine that you are healthy enough physically to begin improving through diet and exercise. Get your weight. Measure your waist. Ask him for measurements of your blood pressure. not at your doctor's office. Write them down and post them in several locations in your home. Set your goals. Pull up your shirt. Calculate your BMI. Determine what's important for you to maintain. Do it the same time and same way every time you weigh yourself. .
Many people are still at risk for high blood pressure. For others. Throughout this book. I'll point you in the direction of improving your overall health. For others it will be less dramatic. that will mean improving other qualities of your life. I was very ill and thin. People with some experience under the belt will need to examine their flexibility. Although many people start looking into fitness because they want to lose weight. With fitness everyday is a new beginning so you can always review your progress and set new goals. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. Therefore. strength etc. But. that's great! You are one step closer to being healthy. What You Will Learn So. For many that will mean losing weight. fitness is not just about weight loss. There's much to learn and improve on for most of us. you can begin to improve your health. By understanding where you stand on these factors above. that's not to say that you don't have health problems beyond that level. I got into it because I was a drug addict.Now that you have this done. For me the impression made in the initial months was very strong because I made much progress in this time. inflamation syndrome. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. or giving up some addiction or bad habits. If you don't think that you need to lose weight. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . high cholesterol as well as other concerns even though they aren't technically overweight. you need to take into consideration the fact that overall health is in fact important to improve. Cardio Vascular fitness level.
I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. ways. Remember. help you to understand where you are and then help you to get to the goals that you have. the goal is to improve your stress level. Namely alcohol. though. . Throughout each of these aspects. They used to tell us alot of bull that 6 hrs is sufficient. we'll tackle what the healthy standard is. GET ENOUGH SLEEP !!! Sleep .Each of these aspects is very important. While your body must be maintained as much as possible for health. for example. each aspect is just as important as the next. isn't enough if you aren't eating the right foods even if you are losing weight. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. we will start there. we'll teach you how to improve your life through easy. Since your body is likely to be your largest factor impacting your life. 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. Those with eating disorders can also benefit from physical conditioning. The longest i went without sleep in the army was 5 days and 4 nights . I know your situation. Emotional stability is critical to overall health. With lifestyle fitness. Most of us need 7-9 hrs sleep everyday. With your mind fitness. Losing weight. I say hogwash and current medical research says the same. but 7-9 hrs is optimal.some say they only need 4-6 hrs. 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. When i was in the army they were very keen on sleep deprivation. it doesn't do much good if you don't eat the right foods. Because each plays a role in your overall health. General Health: First things first. Its simply not true. especially of course if you are too fat. we mean making sure you are emotionally and mentally fit. That means insuring that your overall life is healthy in regards to the life that you lead. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. smoking or drug use. and even fun. But giving up serious vices is not easy and you are well advised to get professional medical advice. I normally need 9 if I'm training and eating heavily. Many of you will be fighting with some bad habits. Sure you can function on less or more.
the time has come to improve the way that machine is working. get 7-9 hrs sleep every night. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. In fact if you are looking at changing your body composition I dare you to do before and after shots. Your heart pumps oxygen rich blood to each cell in your body. Change your diet . even those things that you don't think about doing like your heart beating and your lungs breathing.So. I cover diet in another section because its very important. Your body is a well designed machine. Stress and recuperation are also critically important and are covered in another section of their own. I recommend you go to a good doctor and just get a general check up. Your lungs supply your heart with the necessary oxygen. give up the vices like drink and smoking. actually.if its unhealthy. This means physically. Your brain keeps everything working. . delivering fuel to it so that it can perform its duty. Not only will you feel great but you will have medical proof. Each part of your body functions well because of the support that other parts play. This is so you can see the improvements in coming weeks and months.
Your body is used to providing your muscles with the fuel that they need to work hard. What some people don't realize is why their body has developed as it has. Well back in the time of the cave man. It would store food in fat so that when there wasn't enough food available. to know what level of fitness your body is in.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. You should understand how well your body is working. you should address these specific concerns. If you have problems with your legs. You may not physically be able to exercise . You shouldn't skip this step. you need to take into consideration the vast number of measurements that we've already taken. That means taking the measurements that we've listed. If you are overweight. If you don't work hard. Where Are You at? As we've mentioned. we need to address your body's ability to do what it needs to through being physically capable. your arms or anything else. too. Talking to your doctor is a great place to start when it comes to determining your overall health. the same day at the same time each week. You should weekly weigh yourself. chances are good that your heart has been affected by it. What's Healthy? As we mentioned early. the body had to do what it needed to so that you could stay alive. too. your body can't maintain a healthy muscle mass. That way. this could be a potential problem that needs to be considered. Your job is to give your body what it needs to continue to perform correctly. your neck. You cant do that without the information in your head and I cant teach you everything in just one book. your blood pressure and your body mass index are good indications of your overall health. Keep a log of this information so that you can see your progression. Your muscles are necessary for functioning but they have been built to be used. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. not to sit idle. it goes further than this. Yet. 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. it's important for you to know where you stand health wise. you can improve your overall health and then improve upon your situation by knowing how to. Your weight.
Gyms are big business. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Using your muscles and strengthening them are vital to improving health and fitness. he created several businesses around his fame and was among the first people to market body building products bearing his name. In actuality. If you aren't having any physical limitations. This competition was the basis for many . coupled with the other fitness elements later throughout this book. and body building supplements are at an all-time level of performance. that's a great sign. look at your body in other manners to determine what you can improve on. As he became more popular. 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. Again. chances are good that you aren't getting enough exercise and fitness into your life anyway. one step at a time. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Now. not to sit in a chair at a desk all day. the man known as the "father of bodybuilding". It's a hard realization. but it will get easier.to a certain level. But. Its not easy thing to do at first. How Can You Improve ? Improving your body means improving your body's ability to move and function. personal trainers are making a tidy living helping people stay fit. its going to improve. it's not the permanent solution. he was credited with the invention of the first exercise equipment marketed to the masses. In the late 19th century. Understanding where you are is difficult for many at first. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. pains or weight problems. but remember your body is built to be used. Our overall plan to improving your body's fitness level is through exercise. Even an overall fit person can often improve their body's fitness through improving their body's makeup. even if you aren't overweight. the sport of body building has been around for quite some time. He became so successful. Exercise is something that some people hate and others love. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.
men around the world were inspired to become bigger in their physique. When World War II broke out.others to follow including the Mr. body building has just grown in popularity becoming almost an obsession for many people. stronger. you heard of him right ? Through the years. there can be a lot to learn. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. nothing will compare to actually getting to the gym and lifting those weights. . Of course. and body building equipment evolved into an effective means for working muscles in ways never thought of before. This book will guide you through some of the basics to get you started. Olympia competition that remains the most popular body building contest to date. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. but you'll need some information first. Women have started to take an interest in honing their bodies. and the sport has evolved into a real competitive arena. and more aggressive in their behavior. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. nutrition was focused on more than ever. Training techniques were improved. In 1970.
Your workout routines. and other activities and still have enough energy left over to handle any emergencies which may arise. training. consider this . The nervous sytem is quite remarkable. supplimentation and recuperation should all fit in with your optimal body routine. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Diet also has a significant influence over biochemistry. There is aerobic training which is best for cardio respiratory improvement and fat loss.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. then there is anerobic which is great for muscle and bone growth and strength. Anerobics can aid the cardio system and reduce fat. Well guess what. Aerobics can improve muscle function and growth. Especially with the training and recuperation. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. By balancing your training and recuperation you can optimize your biochemistry. If you can do it with one. But its a nerve reflex that prevents you. The nervous system prevents this from happening (thank heavens). Components of Fitness Physical fitness is the ability to function effectively in physical work. Your body works with a natural cyclic rythym. . anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. The three things of most interest to us in biochemistry are nutrients.Exercise Physiology Lets cover some basics about physical training. By training. If done in the right way the two are complimentary. diet. The components of physical fitness are as follows: Cardio respiratory endurance . Nothing else. Deeply tied in with all of this are your biocemistry and your nervous system. But you can raise one leg out to the side at 90 degree's i bet (everybody can). hormones and waste products in the blood such as lactic acid. After a while you will develop a natural sense for this.can you do the splits ? Probably not. 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.
and following a good diet. sleeping. Intensity. and negatively affects one's health. Time. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound.Muscular strength . Flexibility . "FITT" Regularity. agility. reduces performance. elbow. and eye-foot coordination are classified as components of "motor" fitness.the greatest amount of force a muscle or muscle group can exert in a single effort. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. Regularity is also important in resting. The principles of exercise apply to everyone at all levels of physical training. from the Olympic-caliber athlete to the weekend jogger. Infrequent exercise can do more harm than good. progressive training. eye-hand coordination. Appropriate training can improve these factors within the limits of each athletes potential. Factors such as speed. Excessive body fat detracts from the other fitness components. Progression.the ability to move the joints (for example. a person must exercise often. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. These basic principles of exercise must be followed: Factors for a successful training program are Frequency.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. and Type. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. knee) or any group of joints through an entire. Muscular endurance . One should strive to exercise each of the first four fitness components at least three times a week.the amount of body fat an athlete has in comparison to his total body mass. Body composition . detracts from appearance. To achieve a training effect. . muscle power. normal range of motion.
For optimal results. it does not improve a 2-mile-run time as much as a running program does. Personally I have a cardio workout at the warmup stage. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. The acronym FITT makes it easier to remember them.you must strive to conduct 5 days of physical training per week. 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.Intensity. Training must be geared toward specific goals. muscle endurance. For example. . To be effective. at least three exercise sessions for cardio fitness. Thus.since overemphasizing any one of them may hurt the others. Recovery. Overload. time. and flexibility training will not improve any of these three components. a program should include activities that address all the fitness components. to obtain maximum gains in muscular strength. and flexibility should be performed each week to improve fitness levels. then I do my weight training and perform stretches between my weight exercises. goals and motivation. Although swimming is great exercise. Three physical activity periods a week. with only one session each of cardiorespiratory. FITT Factors Certain factors must be part of any fitness training program for it to be successful. especially when training for strength and/or muscle endurance. Time. muscle strength. Specificity. strength. You will find that you can experiment and find the optimal routine for your metabolism. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. athlets become better runners if their training emphasizes running. Another way to allow recovery is to alternate the muscle groups exercised every other day. Variety. athletes should have at least three strength-training sessions per week. Ideally.Balance. however. These factors are Frequency. and Type. for example. Providing a variety of activities reduces boredom and increasesmotivation and progress.
and Friday are devoted to cardio fitness. By training continuously in this manner. However. 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). Unfortunately. However. Such programs. and Friday. Wednesday. if you have a hard run on Monday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical 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. During the second week. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. a five-day-per-week program is much better than three per week. and Tuesday and Thursday are devoted to muscle endurance and strength. the greater the intensity of the exercise. In the first week. it is the factor many units ignore. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect.With some planning. Wednesday. all components of fitness can be developed using a three-day-per-week schedule. Monday. and those that exceed 90 percent HRR can be dangerous. when coupled with good nutrition. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. 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. you may also choose to run on Tuesday and Thursday. Depending on the time available for each session and the way training sessions are conducted. . will help keep you super fit. The following training program serves as an example. Stretching exercises are done in every training session to enhance flexibility. and Friday. INTENSITY Intensity is related to how hard one exercises. The more energy expended per unit of time. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. For example. Wednesday. and cardio fitness is trained on Tuesday and Thursday.
a 20. at 70 percent HRR. For example. A athlete determines his estimated maximum heart rate by subtracting his age from 220. resting heart rate. graphic$$$$$$ Percent MHR Method With this method. the THR is figured using the estimated maximal heart rate. a person who is in poor shape should exercise at 70 percent of his MHR. By determining one's maximum heart rate. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. an appropriate THR or intensity can be prescribed. . if he is in relatively good shape. the group run will be too intense for some and not intense enough for others. if he is in poor shape. if he is in excellent physical condition. If a athlete knows his general level of cardio vascular fitness. he can determine which percentage of HRR is a good starting point for him. With this information.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. and. and. if he is in reasonably good shape. he could start at 85 percent of his HRR.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). one must compensate for its built-in weakness. if he is in excellent shape. For example. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. at 60 percent HRR. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. As a result. Thus. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. To compensate for this. and relative conditioning level. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. A person using this method may exercise at an intensity which is not high enough to cause a training effect. graphic$$$$$$ When using the MHR method. at 80 percent MHR. One's ability to monitor the heart rate is the key to success in cr training. one can be sure that the intensity is enough to improve his cardio fitness level. at 90 percent MHR.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR).
Thus. or to see if one is within the THR during and right after exercise. For example.83 or 27) if he is exercising at the right intensity.) During aerobic exercise.) Yet another way is to place the hand over the heart and count the number ofheart beats. particularly if they cannot find more than 20 minutes for cr exercise. the percentage (70 percent in this example) is converted to the decimal form (0. When 91. the product obtained by multiplying 0. and immediately after exercising.second period. place the tip of the third finger lightly over one of the carotid arteries in the neck. During the 10. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.7. When the calculations produce a fraction of a heart beat. use the THR of 161 BPM figured above.70) before it is multiplied by the HRR. then multiply this by six to get his heart rate for one minute. (See Figure 2-1A. the athlete should monitor his heart rate. These arteries are located to the left and right of the Adam's apple. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. At this time. This will let him determine if his training intensity is high enough to improve his cr fitness level. he should know his THR (the heart rate at which he needs to exercise to get a training effect). Exercising at any lower percentage of HRR does not give the heart. (See Figure 2-1 C.7 is added to the RHR of 69. the body will usually have reached a "Steady State" after five minutes of exercise. an adequate level of fitness. (See Figure 2-lB. 160. . a THR of 160.70 and 131 is 91. muscles. If his pulse rate is below the THR. In summary.7 results. Before anyone begins aerobic training. as in the example. As shown. To determine the RHR. In this case. He should count his pulse for 10 seconds. and the heart rate will have leveled off. The result is then added to the resting heart rate (RHR) to get the THR. he must exercise harder to increase his pulse to the THR. and lungs an adequate training stimulus.7 BPM is rounded off to give a THR of 161 BPM. the value is rounded off to the nearest whole number. the athlete should get a count of 27 beats (161/6= 26. or maintain.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.
To improve cr fitness. TYPE First we will discuss aerobic training. then start with a basic program. a 40-year-old athlete with a low fitness level should.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. multiplied by six. the shorter the time needed to produce or maintain a training effect. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster." This method relies on how difficult the exercise seems to be. since one missed beat during the 10-second count.If his pulse is abovethe THR. To find out if you have any limitations. He should count as accurately as possible. the less intense the activity. the athlete must train for at least 20 to 30 minutes at his THR. If not. Walking is a great place to start. The more intense the activity. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. the longer the required duration. Here are some tips for you to get in aerobic training. TIME Time. Using this figure. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. It is inversely related to intensity. Another way to gauge exercise intensity is "perceived exertion. your body will work to improve its function by improving how much work your heart can do. In this type of training. gives an error of six BPM. talk to your doctor. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. A athlete who maintains his THR throughout a 20. refers to how long one exercises. For example. or duration. . he should do it five minutes into the workout. • Start with basic aerobics and work up as your tolerance increases. an athlete can easily find his own THR just by knowing his age and general fitness level. If he takes only one pulse check. He should check his exercise and post exercise pulse rate at least once each workout. during aerobic 70 percent HRR.
. .Walking (vigorous). bike riding. . though. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .Bicycling (road/street).Running. . Swimming. • Move on to more aerobic style exercises. -Basketball (full court).) -Racquetball (singles). . . -Handball (singles).Rope skipping. . Your goal is to start with 10 minutes of continuous aerobics three times a week.Road marching.Bicycling (stationary). . . running. You should try to increase this to 30 minutes three times per week. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Jogging.Skiing (cross-country).Swimming. They must also be of sufficient duration and intensity (60 to 90 percent HRR). . SECONDARY (Done with partners or opponents of equal or greater ability.Rowing. elliptical machines. playing your favorite sport. -Tennis (singles).• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Exercising to music. .Stair climbing. as soon as your body allows for it. and other physical activities are perfect for aerobics. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. .
athletes need information on ways to prevent running injuries. INTERVAL TRAINING Interval training also works the cardiorespiratory system. The most common injuries result from running and occur to the feet. to do this safely.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. I prefer the rowing machine as It can avoid injuries associated with running. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. However. The elbows are bent so the forearms are relaxed and held loosely at waist level.) The toes point straight ahead. Proper warm-up and cool-down. The arms swing naturally from front to rear in straight lines. The faster the run. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. A well-conditioned athlete can run five to six times a week. ankles. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. and legs. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. Some athletes may need instruction to improve their running ability. the faster the arm action. and. and the feet strike on the heel and push off at the big toe. 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. help prevent injuries. (cross-body arm movements waste energy. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . 2) vary the intensity and/or duration of the running sessions to allow recovery between them. 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. knees. but can also be a major cause of injuries. Besides learning running techniques. he should do two things: 1) gradually buildup to running that frequently.
therefore. The athlete's 2-mile-run time is 16:00 minutes. Determine (or estimate) the actual 1-mile-race pace.) Step 3. These recovery periods. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. Using the time from Step 1. it can be estimated from his last APFT by taking one half of his 2-milerun time. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. (2:00 minutes . and his estimated pace for 1 mile is one half of this or 8:00 minutes. bicycling.1 to 4 seconds = 1:59 to 1:56. 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. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. Using the work-interval time for each 440-yard lap from Step 3. will be 3 minutes. Recovery periods.mile run time. 56 seconds (1:56) for each 440-yard run. He does this repeatedly with periods of recovery placed between periods of fast running. swimming. the pace for an interval training workout is calculated as follows: Step 1.relatively short time and increase his running speed. In interval training. 52 seconds long (1:56 + 1:56 = 3:52). 59 seconds during interval training based on the athlete's 16:00. 56 seconds to 1 minute. Using a 2-mile-run time of 1600 minutes as an example. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. the energy systems used are allowed to recover. twice the length of the work-interval periods. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. This type of intermittent training can also be used with activities such as cycling. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. hiking. . rowing. If a athlete's actual 1-mile-race time is not known. In this way.) Thus. 2. (8:00 minutes/4 = 2:00 minutes per 440 yards. each 440-yard lap should be run in 1 munute. Step 2.
2. Each 440-yard jog should take twice as much time as the work interval (that is.This can be done on a 440-yard track(about 400 meters) as follows: 1. Because of the intense nature of interval training. he should do it once a week. After a athlete has reached a good cardio vascular fitness level using the THR method. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. the athlete varies the intensity (speed) of the running during the . 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. FARTLEK TRAINING In Fartlek training. 3:52). 56 secons by an easy jog of 440 yards for recovery. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. It shows common 1 -mile times and the corresponding 440-yard times. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. As a result. the heart rate usually falls to around 120 to 140 beats per minute. monitoring THR and using it as a training guide is not necessary. interval training should be introduced into his training program gradually and progressively. refer to Table 2-1. At first.rest ratio is 1:2. athletes should start intervaI workouts with a warmup and end them with a cool-down. he should be ready for interval training. Follow each 440-yard run done in 1 minute. the workto. As the athlete becomes more conditioned. As with any other new training method. As with any workout. there are two seconds of recovery. another type of cardio vascular training sometimes called speed play. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. During the recovery interval. Because the heart rate is not the major concern during interval training. he may do it twice a week at the most. For each second of work. If he responds well. with at least one recovery day in between. He may also do recovery workouts of easy jogging on off days. Thus. his recovery is quicker.
and the running is not done on a track. It consists of running a certain distance on a course laid out across fields. . and they can accommodate large numbers of athletes. At this time he recovers by jogging at an easy pace. they may use other activities as supplements or alternatives. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. he runs hard for a few minutes until he feels the need to slow down. or on any other irregular terrain. through woods. It should then be gradually increased to four miles. Alternate Forms of Aerobic Exercise Some athletes cannot run. he starts with very slow jogging. The object is to cover the distance in the shortest time. In such cases. At first.workout. Swimming. However. As with all exercise. athletes should start slowly and progress gradually. For these reasons. depending on the terrain and fitness level. bicycling. neither the running nor recovery interval is timed. In Fartlek training. many runners prefer Fartlek training to interval training. Their drawback is that they require special equipment and facilities that are not always available. the distance should be one mile or less. Each group starts its run at the same time. the athlete varies the intensity (speed) of the running throughout the workout. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. Cross-country runs have several advantages: they provide variety in physical fitness training. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. Those who add non-running activities to their training may not improve running ability as a consequence. The speed and distance can be increased gradually as the athletes' conditioning improves. When ready. The unit is divided into ability groups using 2-mile-run times. It can be used as both a physical conditioning activity and a competitive event. Instead of running at a constant speed. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. over hills. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training.
cycling. he should stop to check his pulse. tread water. walking.g. After five minutes. cross-country skiing. adjust the intensity. a athlete should set his THR about 10 bpm lower than while running. The swimmer should start slowly with a restful stroke. the heart does not beat as fast as when doing the other types of exercise at the same work rate. in order to effectively train the cardio vascular system during swimming. in swimming. For injured athletes. Non-swimmers can run in waist-to chest-deep water. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. running. By modifying their THRs in this manner while swimming. It is used to supplement running and develop upper body endurance and limited strength. Compared with all the other modes of aerobic exercise presented in this manual (e. athletes will help to ensure that they are working at the proper intensity. etc. if needed.. This is because. They can also do calisthenics in the water. Partial support of body weight by the water. compare it with his THR and. CYCLING . rope jumping. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. Body position that enhances the blood's return to the heart. For example. Some advantages of swimming include the following: Involvement of all the major musclegroups.SWIMMING Swimming is a good alternative to running. which minimizes lower body stress in overweight athletes. Together these activities combine walking and running with moderate resistance work for the upper body. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. and do pool-side kicking for an excellent aerobic workout. Thus. one's THR should be lower than while doing the other forms of aerobic exercise.) in swimming alone.
The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). and causes few injuries. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. Athletes can alter the cycling intensity by changing gears. For interval training. However. After about three months. As the walker's fitness increases. he should walk 45 to 60 minutes at a faster pace. unless walking is done for a long time at the correct intensity. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. a athlete recovery at low speed and/or low should set his THR at resistance. requires no equipment. It is enjoyable. A simple way to increase walking speed is to carry the arms the same way as in running.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness.Cycling is an excellent exercise for developing cardio fitness. WALKING Walking is another way to develop cardiorespiratory fitness. it will not produce any significant cardio vascular conditioning. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. Dis. The heart rate should be monitored to determine the intensity. . adding hill Cycling should be work. and increasing velocity. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. He can increase the intensity by adding hills or stairs. athletes can bicycle outdoors or on a stationary cycling machine indoors. the athlete can vary the speed and resistance and use periods of active For swimming. 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.
one form or another of crosscountry skiing can be done almost anywhere . and is not affected by weather. However. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. open fields. the pace. these . endurance. Cross-country skiing is easy to learn. Although some regions lack snow. and the time spent jumping should be increased as the fitness level improves. The work load is determined by the difficulty of terrain. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. They should attain and maintain their THR to ensure a training effect. and the frequency and duration of rest periods. and poles often obtainable from the outdoor recreation services. boots. is easily learned. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Equipment is reasonably priced. golf courses. and in parks and forests. A beginner should select a jump rope that. may be done almost anywhere. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. It requires little equipment. developing ever measured have been found in muscular and cr cross-country skiers. Some runners use it as a substitute for running during bad weather. with skis. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. when doubled and stood on. squash. however. Some of movement of the arms the highest levels of aerobic fitness and legs. Rope jumping.on country roads. and racquetball) involve bursts of intense activity for short periods. reaches to the armpits. and the intensity may be varied as in running. The action is similar to that used in brisk walking.
they are closely related. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. There is no prerequisite skill. challenging activity that combines exercise and rhythmic movements. 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. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. bodybuilding athletes need a high level of muscular endurance and strength. or many other calisthenics. hops. Although muscular endurance and strength are separate fitness components. but the reverse is not necessarily true. Because running increases endurance. It is a motivating. they may be an adequate substitute for lowlevel aerobic training. the workout addresses every component of fitness. Progressively working against resistance will produce gains in both of these components. jumps. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. it helps improve performance in racket sports. If strengthening exercises are included. One can move to various tempos while jogging or doing jumping jacks. and it can be totally individualized to every fitness level by varying the frequency. intensity. In addition to cardiorespiratory fitness. If played vigorously each day. Warm-up and cooldown stretches should be included in the aerobic workout. Workouts can be done in a small space by diverse groups of varying fitness levels. and duration. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. .
Force is produced with no change in the angle of the joint.If you need to lose some weight. isotonic. and the lifting of weights. for example. too. But. There are other resistance-training machines which. With strength training. you don't have to be a body builder here. as when pushing against a wall. They are able to be used easier. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction.Strength Training Along with aerobic training. To achieve a constant speed of movement. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. Muscular Contractions Isometric. you do want to develop lean muscles that are strong and therefore healthy. Strength training is essential because it allows you to improve the way that your body works. sit-ups. you also need to consider adding strength training to your workout. You don't have to have bulging muscles. you will be able to move flabby muscles and fat into lean muscles. affect it by varying the resistance throughout the range of motion. Isokinetic contraction causes the angle at the joint to change at a constant rate. with less likelihood of being strained or hurt through your daily exercises. Common examples are push-ups. strength training is a very essential aspect of making sure that happens. at 180 degrees per second. This requires the use of isokinetic machines. while not precisely controlling the speed of movement. . Isotonic contraction causes a joint to move through a range of motion against a constant resistance. They are described here. Isometric contraction produces contraction but no movement. Now. Muscle burns through fat faster. Muscles that are strong are less likely to become injured. allowing you to lose weight faster. movements or even in accidents.
on the upward phase of the biceps curl. During the lowering phase of the curl the biceps are lengthening. Each type of contraction has advantages and disadvantages. however. The nature of the eccentric contraction. To obtain optimal gains. makes the muscle and connective tissue more susceptible to damage. so there is more muscle soreness following eccentric work. whether by isometric. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. For example. To understand the principle of overload. Actually. When a muscle is overloaded.the concentric or "positive" phase and the eccentric or "negative" phase. while in the eccentric phase (elongation) the muscle returns to its normal length. the muscle may be able to handle more of an overload eccentrically. This greater overload. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. isotonic. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. and each will result in strength gains if done properly. it is important to know the following strength-training terms: Full range of motion. This is a concentric (positive) contraction. may produce greater strength gains.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. in return. Exercise a joint and its associated muscles through its complete . or isokinetic contractions. As a result. In the concentric phase (shortening) the muscle contracts. This is an eccentric (negative) contraction. the overload must be applied thoughout the full range of motion. the biceps are shortening. Isotonic and isokinetic contractions have two specific phases . it adapts by becoming stronger.
The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. A 10-RM is the maximum weight one can lift correctly 10 times. This is crucial to strength development. or isokinetic contractions. Set This is a series of repetitions done without rest. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. Muscle Failure This is the inability of a person to do another correct repetition in a set. . Similarly. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. isotonic. one repetition has been completed. it adapts by becoming stronger. When a muscle is overloaded by isometric.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. 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 minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM.) A better and easier method is the repetition maximum (RM) method. the resistance is too great and should be reduced. balance. For example. In other words. The exerciser finds and uses that weight which lets him do the correct number of repetitions. the workload to which it is subjected during exercise must be increased beyond what it normally experiences.Principles of Muscular Training To have a good exercise program. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. If one cannot do at least three repetitions of an exercise. recovery. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. However. The weight should also not be too heavy. (For example. The weight should be heavy enough so that. after doing from 8 to 12 repetitions.70 = 140 pounds] to get 70 percent of the 1 -RM. he momentarily cannot correctly do another repetition. multiply 200 pounds by 70 percent [200 X 0. an effective range is a 3-7 RM. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. if a athlete's 1 -RM is 200 pounds. This weight is the 3-7 RM for that exercise. specificity. This weight is the 8-12 RM for that exercise. progression. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. the seven principles of exercise must be applied to all muscular endurance and strength training. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. to achieve enough overload. and variety. For example. OVERLOAD The overload principle is the basis for all exercise training programs. Although the greatest improvements seem to come from resistances of about 6-RM. the muscle must be overloaded. For a muscle to increase in strength. to develop both muscle endurance and strength. the weight selected should be heavier and the RM will also be different. regularity. . These principles are overload.
Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. when an athlete trains with a 25-RM weight. However. If the workload is not progressively increased to keep pace with newly won strength.Increasing the number of repetitions per set. To develop muscular endurance.Reducing the rest time between sets. .Increasing the resistance. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. .Athletes who are just beginning a resistance-training program should not start with heavy weights. With continued training. PROGRESSION When an overload is applied to a muscle. Whichever RM range is selected.Increasing the speed of movement in the concentric phase. (Good form is more important than the speed of movement. .Using any combination of the above. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.Increasing the number of sets. This is his 12+ repetition maximum (12+ RM). there will be no further gains.) . An overload may be achieved by any of the following methods: . the greater will be the improvement in muscle endurance and the smaller the gains in strength. . To optimize a athlete's performance. The key to overloading a muscle is to make that muscle exercise harder than it normally does. it adapts by becoming stronger and/or by improving its endurance. but the gain in strength will not be as great. the greater the number of repetitions per set. For example. the athlete must always strive to overload his muscles. gains in muscular endurance will be greater than when using a 15-RM weight. 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 . most athletes will benefit most from a resistance training program with an 8-12 RM.
the set without reaching muscle failure. He continues to work with that weight until he can complete all eight repetitions in each set. Exercise must be done regularly to produce a training effect. These groups can be identified by doing a simple assessment. but when different muscle groups are exercised at each workout. if his plan is to do 12 repetitions in the bench press. He then should increase the weight by about 5 percent but no more than 10 percent. If the athlete's performance of a task is not adequate or if he wishes to improve. The principle of regularity also applies to the exercises for individual muscle groups. it is usually time to increase the resistance. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. To improve his muscular endurance and strength. he ensures maximum carryover value to his chosen sports. For most athletes. in a given task. then increases the resistance by no more than 10 percent. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. the principle of regularity is violated and gains in strength are minimal. this upper limit should be 12 repetitions.12 RM). SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. but three workouts per week are best for optimal gains. A athlete can work out three times a week. RECOVERY . Sporadic exercise may do more harm than good. strength training for the identified muscle(s) will be beneficial. The athlete slowly does work-related movements he wants to improve and. the athlete must do resistance movements that are as similar as possible to those of doing the task. He should continue with that weight until he can do 12 repetitions correctly. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. if his goal is to do three sets of eight repetitions of an exercise. REGULARITY Exercise must be done regularly to produce a training effect. he feels the muscles on each side of the joints where motion occurs. In a multi-set routine. at the same time. In this way. For example. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week.
the recovery time between sets should be 30 to 180 seconds. Consecutive days of hard resistance training for the same muscle group can be detrimental. For beginners. the arms. So for example. and it's okay to work out all three muscle groups in each workout. on the intensity of the workout. but they should allow at least one days recovery and between workout days. The muscles must be allowed sufficient recovery time to adapt. The recovery time between different exercises and sets depends. the primary muscle groups should always be trained first in the workout. I recommend that you remain at this level for at least three months. You can move on to a four day routine.the neck and the midsection. then you simply repeat the sequence once again. This is because when you train the primary muscle groups you also train the secondary ones. Beyond this basic level of training. Following this you would have a day off. MUSCLE GROUPS There are three main muscle groups. Sample workout routines are provided for someone at this level of training. in part.There should be at least a 48-hour recovery period between workouts for the same muscle group. Wednesday. There are also secondary muscle groups. For example. For example. you're also training secondary muscle groups at the same time. Strength training can be done every day only if the exercised muscle groups are rotated. the legs can be trained with weights on Monday. you may train your legs. when doing bench press. you begin training different sections of your body in each workout. and Saturday. The chest. . at this level. Recovery is also important within a workout. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. When exercising in this fasion. and Friday and the upper body muscles on Tuesday. you will be training your shoulders and arms to some extent as well as the chest. Normally. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary 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. so that the same muscle or muscle group is not exercised on consecutive days. the upper back and the thighs. It's important to note that when training the primary muscle groups. the legs. Someone at beginners level should work out all three main muscle groups. There should be at least a 48-hour recovery period between workouts for the same muscle groups. Thursday.
they may not benefit very much from the workout. For this reason. movement. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. for example then the following day. If you do use too much weight. as a result. 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. or pushing. Split routines can also be used to integrate cardio training with weight training. I have seen this happen many many time's. When you are ready for a day off. For example. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. you can train your upper body. Most muscles are organized into opposing pairs. then the smaller muscIes. There's little point in exercising at all if you only intend to do it for three months. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. The latissimus dorsi muscles will not be overloaded and. But training at this level is not recommended for basic or intermediate level athletes. BALANCE When developing a strength training program. It's always important to judge by the feeling in your muscles and your general energy level. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. follow an overhead press with a lat pull-down exercise. 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. do not hesitate to take a rest and spend some time recuperating. If you go for a run on one day. This technique helps ensure good strength balance between opposing muscle groups which may. If curls are done first. When planning a training session. Examples of these workouts are given later. As a result.Beyond the four-day routine are five and six day routines. followed by the muscles of the upper back and chest. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. For example. Personally. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). Sequence the program to exercise the larger muscle groups first. while activating the opposing muscle results in the opposite. Activating one muscle results in a pulling motion. in turn. . It is important to do exercises that work all the major muscle groups in both the upper and lower body. reduce the risk of injury.
Also. abdominal. The athlete should never hold his breath. 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. and they may also produce better results. Lifting too much weight forces a compromise in form and may lead to injury. low back. namely. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . A poorly designed strength. who can observe his performance as he exercises. for variety or due to necessity (for example. both should know how to use the equipment and the proper spotting technique for each exercise. and neck. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. Each athlete must understand how to do each lift correctly before he starts his strength training program. To ensure safety and the best results. as this can cause dizziness and even loss of consciousness. Using different equipment.training program can be very boring. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. However. exercise selection. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. he can switch to partner-resisted exercises or another form of resistance training. improvement will occur. Breathing should be constant during exercise. The athlete should periodically substitute different exercises for a given muscle group(s).then the arms. For example. As a general rule. safety. when in the field). and altering the volume and intensity are good ways to add variety. or spotter. Correct breathing is another safety factor in strength training. There are also other factors to consider. changing the exercises. As long as all muscle groups are exercised at the proper intensity. and phases of conditioning. he can do squats with a barbell instead of leg presses on a weight machine. A natural tendency in strength training is to see how much weight one can lift. The weight lifter should always do weight training with a partner.
The exercise should provide movement at more than one joint. most of the exercises in the program should be "multi-joint" exercises. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. EXERCISE SELECTION When beginning a resistance-training program. For example. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. increasing strength is only secondary to someone that is serious about body building. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. shoulders. Power lifting is probably safer than an Olympic lifting. and inhale during the negative (eccentric) phase as the weight returns toward the floor. the pull-down exercise produces motion at both the shoulder and elbow joints. only works the arm flexor muscles. For example. Also. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. but are good for developing strength. low back. however. On the other hand. only involves the elbow joint. This is because the exercises have been selected purely for for their strength properties. an exercise like concentration curls for the biceps muscles of the upper arm. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. These exercises will be detailed in a following section. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. although an effective exercise. especially beginners. and so forth. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. The concentration curl. For most people. Usually eight wellchosen exercises will serve as a good starting point. and not for .the floor. They should include those for the muscles of the leg. This will help him train a greater number of muscles in a given time.
if he can do more than 12. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Also less rest is taken between sets during the workout. the weight should be increased. he should increase the weight until he can again do only 8 to 12 repetitions. Several different circuit training routines will be given in this book. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. he should use progressively heavier weights. conditioning. . A training is one particular form of circuit training. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. Power lifting exercises will also be explained in detail in their own section. During the second week. During this phase. and ligaments.any traditional reason. If he can do only seven repetitions of an exercise. because the beginner must concentrate at first on learning the proper form for each exercise. This is very important. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. P. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. When he can do more than 12 repetitions of any 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. the weight must be reduced. joints. and maintenance. H. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. By the end of the second week (4 to 6 workouts). Circuit training is done with lighter weights. and with higher repetitions usually between 12 and 20 reps.
The maintenance phase should be continued throughout his career and. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. It does not hold back the more capable performer by restricting the number of repetitions he may do. he does not need to do more than one set per exercise. throughout his life. As with aerobic training.This usually involves an increase in weight of about five percent. If he stops making progress with one set of 8 to 12 repetitions per exercise. The emphasis in this phase is no longer on progression but on retention. unlike exercises performed in cadence or for a specific number of repetitions. As long as he continues to progress and get stronger. ideally. More frequent training. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. one can maintain them by training the major muscle groups properly one or two times a week. 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. . third. Instead. 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. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. As time goes on and he progresses. the maintenance phase is used to maintain that level. Maintenance Phase Once the athlete reaches a high level of fitness. Three sets per exercise is the maximum most athletes will ever need to do. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. Although training three times a week for muscle endurance and strength gives the best results. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. After an appropriate period of rest. recovery period. however. and so on. This process continues indefinitely. The use of timed sets. is required to reach and maintain peak fitness levels. set of that exercise is done in an equal or lesser time period. The exercise period. a second.
For this reason. a muscle endurance or strength training workout should not be designed to work exclusively. To add variety and increase the overall effectiveness of the activity.5 minutes. several of these will be given. or give priority to. Below. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. a training regimen which exercises all be developed and followed. This ensures continued gains and minimizes boredom. This is because the muscles worked by those two exercises will already be pre-exhausted. Following this sequence ensures that all major muscles are worked. by increasing the number of timed sets performed. As the athletes' levels of fitness improve. In this way. At the same time. and so forth) can be done. and to be assured that all emergencies can be met. the difficulty of the activity can be increased. perform a workout to strengthen all of the body's major muscles. or by any combination of these. First.Timed sets can be applied to improving athlete's sit-up and push-up performance. This is done by lengthening the time period of any or all timed sets. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. here is a very time-efficient way of conducting push-up/sit-up improvement. different types of push-ups (regular. by decreasing any rest period between timed sets. 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. When . abdominal twists. close-hand. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. wide-hand. those muscle groups worked by the sit-up or pushup event. when a athlete performs a workout geared to develop muscle endurance and strength. the best procedure to follow when doing a resistance exercise is as follows. Thus. as a general rule. To meet this goal. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. Thus. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. and vice versa. and so forth) and sit-ups (regular. abdominal curls. do timed sets to improve push-up and sit-up performance. feet-elevated. Then. This having been said. 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.
Finally. Thus. he should immediately drop to his knees and continue doing modified push-ups on his knees. For example. In the same way. If this happens. athletes can before doing the other. This program also includes exercises to strengthen the neck muscles.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. With this approach. The beginning weight-training program will work most of the important. for the more advanced lifter. major muscle groups. the times listed in the chart above may prove to be too long or too short for some athletes. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. However. because of the nature of the situp. graphic 3-6@@@@@@ . several timed sets of push-ups can be done followed by several sets of situps. When using timed sets for push-up and sit-up improvement. and biceps curl. It is a good program for beginners and for those whose time is limited. During a timed set of push-ups. Major Muscle Groups In designing a workout it is important to know the major muscle groups. For example. This applies when doing each timed set. To ensure a good.performing this type of workout. It has some duplication with respect to the lat pulldown. an athlete may reach temporary muscle failure at any time before the set is over. pay attention to how the athletes are responding. athletes must set goals for themselves. and their primary action. balanced workout. as in any endeavor. for the beginner. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. where they are located. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. rest intervals must be placed between timed sets. and make adjustments accordingly. The exercises should be done in the order presented. or vice versa. this program may overwork some muscle groups.
This helps to increase motivation. This small investment of time and money will allow you to improve your overall muscle mass faster. and more effectively. Again. Exercise the large muscle groups first. With strength training. Always use strict form. 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. or arch the body. Exhale during the concentric (positive] phase of contraction. Begin from a fully extended. the intensity of the workout. lurch. and end the concentric phase in a fully contracted position.Here are some tips for exercising through strength training. lunge. then the smaller ones. This can cause serious injury. • Work with a low amount of weight first. Perform all exercises through their full range of motion. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. and inhale during the eccentric (negative) phase. . Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Do not twist. • Change up the exercises that you do so that the process is easy and fun. Always breathe when lifting. relaxed position (prestretched). and return the weight to the starting position in a controlled manner during the eccentric phase. and safety. you should add in ten minutes per day three times per week at least. you'll want to increase this number over time to at least 30 minutes per day three times per week. Otherwise you can have a training partner to help with spotting. or with the correct equipment training alone is OK too. Accelerate the weight through the concentric phase of contraction. • Consider working with a physical trainer. You'll enjoy it and you'll see improvement in the tone of your body quickly.
The weight of the bags can be varied depending on the amount of fill. but not more than 96 hours. Train the whole body. Although many towns have excellent strength-training facilities. Whether the training uses expensive machines. situps.Allow at least 48 hours of recovery between workouts. dips. They can improve an untrained athlete's level of strength. Exercise Programs When developing strength programs for people. Never increase the resistance used by more than 10 percent at a time. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Concentrating on weak areas is all right. and single-leg squats are examples of exercises which use a person's body weight. Alternate pulling and pushing exercises. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. . to let the body recover and help prevent over training and injury. the development of strength does not require expensive equipment. and follow the principles of exercise previously outlined. it is unreasonable to expect that all folks can use them on a regular basis. All that is required is for the athlete. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. The availability of facilities may vary. As with all training. not just specific areas. For example. athletes should warm up. safety is a critical factor. sandbags. there are limits to the type of training that can be done. Progress slowly. but the rest of the body must also be trained. the result is largely the same. cool down. to progressively overload his muscles. Pull-ups. three times a week. However. pushups. Ensure that every training program is balanced. or partners. Sandbags may seem unusual but have some advantages. Sandbag exercises are very effective in strength-training circuits. follow triceps extensions with biceps curls.
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. increased caloric intake. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. the second half of each repetition as the exerciser returns to the starting position). More than one exercise per muscle group may be used. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. Weight training uses a variety of specialized equipment designed to target specific muscle . Following are descriptions and illustrations of several PREs. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. They must communicate with each other to ensure that neither too much nor too little resistance is applied. It uses the force of gravity to oppose the force generated by muscles through contraction. As a general rule. It is achieved through muscle conditioning.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. Weight training develops both strength as well as the size of skeletal muscles. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. and rest. The speed of movement for PREs should always be slowand controlled. the more effective they should become in providing the proper resistance for each exercise. This section will focus on weight training for body builders. the negative part of each exercise should take at least as long to complete as the positive part. Workouts are designed to focus on certain muscle categories. weight training. and foods are consumed with the intention to build the body's metabolism and increase mass. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. The longer the partners work together.
size. dumbbells. Personally I have never used a personal trainer or even a training partner. First. Weight training is one type of strength training using weights as the primary force to build muscle mass. EXERCISES . Building up slowly allows muscles to develop appropriate strengths relative to each other. tempo. the overall tone of that muscle will grow over time. exercises. and weight moved to cause desired increases in strength. and weight depends upon the desires of the body builder. sets. they are both similar to each other. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. It involves a manipulation of the numbers of reps. Some of your muscles might be naturally stronger than others. The specific combination of reps. we'll define some common exercises for clarification. The basic principles of weight training are pretty much the same as those of strength training. While they are not exactly the same. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Another form of weight training is resistance training. you should not just "jump right in". If you don't use good form in weight training. Most gyms offer the services of a personal trainer that comes with the membership fee. sets. If you are a beginner at weight training. I find I can concentrate better working out by myself. When your muscles are resisting a weight. or shape. These trainers can suggest specific workouts for you to begin with. Strength training focuses on increasing muscular strength and size. You need to build up your strength and over-working your muscles can cause more harm than good. you risk muscle injury which could hinder your progress. If you want to undertake it yourself. 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. pulleys. exercise types. Different weights will give different types of resistance.groups and movements. Equipment used in weight training include barbells. endurance. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight.
You 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
front barbell raise. Keep your upper arms close to your head. you will use a barbell. shoulders military press. Now that you know what exercises to do. Stand with your legs about shoulder width apart and lift the barbell to your chest. This exercise can also be performed with dumbbells or seated on a weight bench.Hold a barbell with hands a little closer together than shoulder width. let's look at a couple of sample workouts. This can also be done with straight bar. front dumbell raise Standing Military Press For this exercise. Press bar overhead to arm's length. Press the bar to arm's length over your head. military raise. Employees at the gym can help you with proper use of the machines. The exercises listed above can be done either in a gym or in your home. Return to the starting position. Lock your legs and hips and keep your elbows in slightly under the bar. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. . side dumbell raise. If you are going to join a gym. seated or standing or with 2 dumbbells and your palms facing in. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Lie on an incline bench and position your head at the top. they will have many specialty machines that will work specific parts of your body. dumbell press. 2 dumbbells.
Keep your body and wrists straight. Let the bar hang straight down in front of you.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin. keeping it close to your body. .
Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most. Don't swing! Front Dumbbell Raise . Don't cheat by leaning forward or backward. Lower slowly to the starting position.
Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Make sure you are lifting the dumbbells up rather than swinging them up. Hold a dumbbell in each hand with your palms turned toward your body.Stand with a dumbbell in each hand. . so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. controlled motion. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. lower the weight while simultaneously lifting the weight in your right hand. Don't lean forward while doing this either or you risk injury to your back. Your feet should be about shoulder width apart. but not quite locked. palms facing backward. Then slowly lower them back down to your side again. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth.
Raise your shoulders up as far as you can go then slowly return to the starting position.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Droop your shoulders down as far as possible. Switch arms after one set. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Reach down and pick up a dumbbell with your right hand. Your back should be flat and almost parallel with the floor. Concentrate on pulling your elbow back as far as it can go. . look straight ahead instead of at the floor so you can keep your back straight. Hold two dumbbells with your arms hanging at your sides. The dumbbell should end up roughly parallel with your torso. Before starting. Your left arm should be locked at the elbow so it will support the weight of your upper body.
neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. until your upper body is parallel to the floor. This can also be done holding a barbell. Firmly grip the bar with your hands almost twice your shoulder width apart. Keep your head up and your back completely straight. Stiff Leg Barbell Place a barbell on your shoulders. Once you reach the bottom position. Keep your back as straight as possible and your chin up. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Bend at your waist with your legs locked. Return slowly to the upper position. 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.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. not your neck. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Standing Calf Raises This can be done with a specific machine found in a gym. This can also be done with your knees slightly bent. . 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. You can also use a wider stance to work the inner quads even more. press the weight up back to the starting position. You can put your heels on a 1 inch block to further work the quads. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes.
If you have difficulty lowering yourself down this far. Keep your back tight and your chest out throughout the entire exercise. lowering your hips so your rear knee just clears the floor. Now. or alternate legs for each rep. then slowly straighten your legs and raise your body back up to a standing position. Position your right leg forward in a long stride. Keeping your front foot flat on the floor.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your shoulders should be directly over front foot. Keep your opposite foot flat on the floor and point your toes forward. the more difficult the exercise. Stand up straight. your hips should be sitting back. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. leading with your head and chest. 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. and lean forward slightly at the waist. Complete a full set. Keep your head and neck in line with your torso so that you are looking forward. Pause briefly in this position. Lunges Place a barbell on your upper back. Reach one foot back and place your toe on the box. Mid Section . Lift your chest up and look straight ahead. Your shoulders should be directly over your front foot.the higher the box. Return to the starting position. bend your knee (of your front leg). Your foot should be far enough in front of you so that when you bend your right knee. and straightening your leg. At this point. Grasp the barbell with both hands with a wider than shoulder width grip. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. and your chest should be directly over the middle of your thigh. your knee should be directly over your toe. Place a barbell behind your head at the base of your neck. sit your hips back (like you are going to sit in a chair). At this point. lower yourself until the knee of your front leg is bent 90 degrees. raise yourself by pushing your hips slightly forward and up toward the ceiling. your thigh and lower leg form a right angle. Slowly bend your knees. then switch legs and repeat.
don't cheat yourself by using momentum! Workout Routines Bulk Up . Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. controlled movement . Focus on slow. or resting on a bench with your knees bent at a 90 degree angle. Your shoulders should come up off the floor only about four inches. Continue to push down as hard as you can with your lower back. place them three to four inches apart and point your toes inward so they touch. Begin to roll your shoulders off the floor. Place your hands lightly on either side of your head keeping your elbows in.Crunches Lie flat on your back with your feet flat on the ground. and your lower back should remain on the floor. If you are resting your feet on a bench.
Upper Body For the following exercises. You should also have an appropriate cool down period after you are done working out. . you need to start out with some warm up exercises. With any workout. If the word "damage" makes you flinch. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. You can progressively increase the amount of weight you lift as you get stronger. This can also be simple stretching exercises and deep breathing. it's important to start out slow and not push yourself beyond your limits. you can work out more frequently than more advanced body builders. The reason is simple: as you get more experienced. begin with two sets of 10-12 reps each. This can be simple stretching as you get your body ready to work. Day 1 . A warm-up session prior to working out can not only help get your body ready for exercise. on the other hand. 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. 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. get sore but bounce back quicker since the muscular damage isn't as severe. two-steps-forward. You can adapt it as needed to suit your workout goals. It's a good thing for a bodybuilder to incur limited muscle damage. don't worry. you learn to push your muscles harder and inflict more damage that takes longer to recover from. but your mind will get prepared as well. This plan is just a suggestion. repeated over and over on a weekly basis. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. Again. Beginners. As a beginner.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. This is what bodybuilding is all about – a continuous cycle of one-step-back.
Upper Body Increase your sets to 3 doing 10 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .12 reps each • Chin ups (get assistance if necessary) . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.Rest Day 4 .Lower Body and Abs Again.
Chest. Day 1 .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.• 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 . Here is a sample three day workout. .Rest If a four day workout plan is too much for you. consider starting out with a two or three day plan.Back. Keep in mind that you won't get results as quickly with a fewer day workout. it can still be effective. but if you need to start out slowly. • 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 . and Abs Do three sets of 12-15 reps each.
Biceps. During training. This is to make sure that you have enough energy to make it through your entire workout. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. By doing this. When you consume protein and carbohydrates prior to a workout. . Many people opt for a protein shake and a bowl of rice.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .Legs and Shoulders Do three sets of 12-15 reps each. Triceps. you should eat some protein and carbohydrates. but you can choose whatever foods you want to get what you need. your body can take advantage of that extra blood flow and work the muscles more efficiently. there is increased blood flow to the muscles. 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. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .
It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. not lift weights. Circuits can also be designed to concentrate on sports skills. muscular endurance. It describes calisthenic exercises for developing strength. Be sure and rest between sets to allow your body to adjust and recover. be sure to take note of how long it took you to get to that point. coordination. It's also a good idea to do your first set with very little weight. and flexibility. Usually that's around a minute or two. endurance. add a little weight and do the exercise again. and speed. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. flexibility. athletes' . 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. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. strength. This is to get the blood flowing through the muscles. The goal is to add weight until it's difficult to complete 8-12 reps. 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. Write it down in a small notebook and when you are able to increase the number of sets and/or reps.It's a good idea to keep track of your workouts and how many sets and reps you are doing. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. These include cardio endurance. Remember. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Circuit training is a term associated with specific training routines. Circuits can promote fitness in a broad range of physical and motor fitness areas. If you find that it's just a bit too easy. This could be a little time on a treadmill or walking. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. On the second set. try more weight. you want to build your body.
Increase the number of times athletes go through the circuit. Almost any area can be used. or any combination of these. Aside from this. circuits can be organized to exercise all the fitness components in a short period of time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. and no signal is given to move from one station to the next.Increase the time per station along with the number of repetitions. a specific length of time is set for each station. . it can provide both fun and a challenge to any athletes' physical and mental abilities. athletes work at their own pace. These are discussed below. doing a fixed number of repetitions at each station. there is no set time for staying at each station. but increase the number of repetitions. Each has distinct advantages. Progress is measured by the time needed to complete a circuit. Fixed Circuit In a fixed circuit. number of times the circuit is completed. . number of stations. The time is monitored with a stopwatch. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. At the same time. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. . the quality and number of the repetitions done should be monitored. the free circuit requires little supervision.Keep the time for completion the same. These include the time. number of stations. Free Circuit In a free circuit. and sequence of stations. and any number of athletes can exercise for various lengths of time. number of athletes. In addition. number of time. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . and athletes rotate through the stations on command.common tasks.
Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. the athletesm should be divided into 10 groups of four each.Time One of the first things to consider is how long it should take to complete the circuit. Further. On the other hand. Each station must then be equipped to handle four athletes. Having enough equipment reduces bottlenecks. athletes may have to repeat the same circuit several times. respectively. developing lower-body strength) needs as few as six to eight stations. For example. It is vital in a free circuit that no athlete stand around waiting for equipment. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Consider also the time it takes to move from one station to the next. Number of Times a Circuit is Completed To achieve the desired training effect. Number of athletes If there are 10 stations and 40 athletes to be trained. and taking 15 seconds to move between stations. When a fixed circuit is run. Difficult exercises can be alternated with less difficult ones. the time at each station should always be the same to avoid confusion and help maintain control. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. circuits to develop both strength and cr fitness may have as many as 20 stations. The exercise time at each station may be reduced to 20 seconds the second and third time through. Another option is to have four rotations of the circuit. exercise periods may be increased to 30 seconds or longer for all three rotations. a circuit may have ten stations. exercising for 30 seconds at each station. As athletes become better conditioned. in this instance a rope jumping station must have at least four jump ropes. and poor results. athletes may run through the circuit three times. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. . After the warm-up. A circuit geared for a limited objective (for example. The whole workout takes less than 45 minutes including warm-up and cool-down. slowdowns. For example.
However. After deciding how many stations to include. Imagination and fun are important elements in developing circuits that hold the interest of athletes. conditioning drills. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). On the other hand. Arrange the Stations A circuit usually has 8 to 12 stations. in a strength training circuit. and guerrilla drills described in this section. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. calisthenics. For example.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. while muscular endurance work may be secondary. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. the designer must decide how to arrange them. exercisers may follow . He can choose from the exercises. grass drills. improving cardiorespiratory endurance may be the top priority. The six steps below cover the most important pects of circuit development. 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. but it may have as many as 20. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. he should not limit the circuit to only these activities. in a circuit for strength training. the same muscle group should not be exercised at consecutive stations. For example. increasing muscular strength may be the primary objective. For example.
Another approach might be to alternate between upper and lower body exercises. In some cases. Outdoors. the number of stations. instructions for the stations are written on the signs.the pushing motion of a bench press with the pulling motion of the seated row. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. they may run laps or run between spread-out stations if space is available. The choice of exercises for circuit training depends on the objectives of the circuit. By not exercising the same muscle group twice in a row. Select the Training Sites Circuits may be conducted outdoors or indoors. The choice of exercises depends on the objectives of the circuit. spreading the stations too far apart may cause problems with control and supervision. The sketch should include the activity and length of time at each station. each muscle has a chance to recover before it is used in another exercise. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. and all other useful information. If the designer wants to include running or jogging a certain distance between stations. If some exercises are harder than others. In the gymnasium. he may do this in several ways. athletes can alternate hard exercises with easier ones. The necessary equipment is placed at each station. athletes may run five laps or for 20 to 40 seconds between stations. However. #########show exercises .
When doing exercises at a moderate cadence. Also. Few exercises are inherently unsafe. cardio and muscular endurance. for the average athlete.Calisthenics Calisthenics can be used to help develop coordination. following the directions written below will produce satisfactory results with a minimum risk of injury. However. calisthenics such as the bend and reach. some people. On the other hand. use 50 counts per minute unless otherwise directed. Cardio Vascular and muscular encurance. for the average athlete who is of sound body. with the lower back properly supported. Calisthenics can be used to exercise most of the major muscle groups of the body. Finally. and strength. . flexibility. squat bender. such as trainees. The keys to avoiding injury while gaining training benefits are using correct form and intensity. a conditioned athlete may use multiple sets of flutter' kicks with good results. parallel bar dip. some of the calisthenics listed below may be done in cadence. Poorly-coordinated athletes. flexibility. few calisthenic exercises are really unsafe or dangerous. and directions are provided below with respect to the actions and cadence. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. use 80 counts per minute. the possibility of straining the lower back increases. Although calisthenics have some value when included in a cardio circuit or when exercising to music. sit-up. because of predisposing conditions or injuries. With a slow cadence. They can help develop coordination. on the other hand. Nonetheless. however. flutter kicks are an excellent way to condition the hip flexor muscles. For example. without support. will derive the greatest benefit from many of these exercises. These calisthenics are noted. SAFETY FACTORS While injury is always possible in any vigorous physical activity. may find certain exercises less safe than others. athletes with low fitness levels. Use good judgment before performing these exercises. lunger. Exercises such as the push-up. knee bender. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. and strength. However. shouId not do the advanced exercises highly fit athletes can do. and chin-up/pull-up. and side-straddle hop can best be used in the warm-up and cooldown periods.
a certain level of muscular strength is needed to do them safely. at the same time.resisted exercises followed by a slow run. For example. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. and crab-walk exercises. if the Monday-Wednesday. develops all the fitness components. To ensure balance and regularity in the program. they should work them at a reduced intensity to minimize stress and permit recovery. horizontal ladder. The day after a "hard" training day. The following are key points for ensuring safety during stretching and calisthenic exercises: . the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. wheelbarrow. Progression and Recovery Other important principles for avoiding injury are progression and recovery. These exercises are beneficial when the athlete is fit and he does them in a regular. should be used. if athletes are working the same muscle groups and/or fitness components. it minimizes injuries caused by overuse. progressive manner. The best technique is to train alternate muscle groups and/or fitness components on different days.The key to doing calisthenic exercises safely is to use common sense. If this type of action is performed. athletes should progressively train to build up to these exercises. athletes can benefit from doing partner. ballistic (that is. This is especially true if someone has had a previous injury to the back. Some athletes complain of shoulder problems resulting from rope climbing. Using such exercises for unconditioned athletes increases the risk of injury and accident. athletes can do running at THR with some light calisthenics and stretching. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Also.Friday (M-W-F) training objective is cardio vascular fitness. Such a program has variety. However. and follows the seven principles of exercise while. not conditioning drills done to cadence. slow stretching exercises. Programs that try to do too much too soon invite problems. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. Therefore.
too.A combination of spinal rotation and bending should generally be avoided. To make it even better. However. ballistic (bouncy or jerky) stretching movements. Start by working in exercise through aerobics and strength training into your day.Stretch slowly and without pain and unnatural stress to a joint. This is a great way to get in some quality time away from the television. if done. take them with you. You get the exercise you need without missing your television program and time will fly by. You can even start doing these things at home.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. . Your Overall Body Fitness Plan To improve the physical fitness of your body. use a stationary bike. ride the bike. . CALISTHENIC EXERCISES The following are some common calisthenic exercises. 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. consider these easy and fun ways to get in the exercise that you need. . Visit your local recreational center or community center. cooling down. • Do it with a pattern. This means feeding it the right regimen of movements. head out for a walk with your spouse for a few minutes. • If you can't leave the television. use only slow. If you can't leave the kids. you need to give it the physical movement that it needs. During your favorite show. which will make the process easier and even more enjoyable. Use static (slow and sustained) stretching for warming up. controlled movements with little or no extra weight..
Flexibility is the range of movement of a joint or series of joints and their associated muscles. climbing.• Do sports and other physical activities that you enjoy. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Make it your goal to actually put together a workout that you enjoy. It will make all of the difference in how effective it is for you. you will come to enjoy exercising. When you begin to add these into your day. and physical work with greater efficiency and less risk of injury. Because people differ somewhat anatomically. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. These areas are commonly susceptible to injury due. but it should cause some discomfort because the muscles are being stretched beyond their normal length. 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. disease-free joints. running. in part. No one test can measure total-body flexibility. Developing and maintaining it are important parts of a fitness program. Good flexibility can help an athlete accomplish such physical tasks as lifting. martial arts. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. Flexibility is a component of physical fitness. Yet. . tests can be used to assess flexibility in the hamstring and low-back areas. People with poor flexibility who try to stretch as far as others may injure themselves. Your overall body fitness means exercise and movement. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. However. you'll probably find every excuse not to do them. It involves the ability to move a part of the body through the full range of motion allowed by normal. Swimming. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. to loss of flexibility. For many it's a great stress relief and it can be a lot of fun. Stretching should not be painful. comparing one person's flexibility with another's should not be done. A simple toe-touch test can be used. loading.
passive. If you overstretch you can injure the muscle and end up decreasing your flexibility. it can be an obstacle to athletic development. You may weaken the muscle. by limiting range of motion and preventing the body from hurting itself. When pain results from stretching. our muscles would be allowed to overextend and tear. He should hold each stretch for ten seconds or longer. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. Without it. The reflex opposes changes in muscle length. and ballistic. especially during a sudden or extreme change. These are described here and shown later in this section. Although an important safety feature. There are four commonly recognized categories of stretching techniques: static. for best results. To counter the reflex. The athlete assumes each stretching position slowly until he feels tension or tightness. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. the myotatic reflex causes it to tighten and attempt to shorten. Stretching Techniques Using good stretching techniques can improve flexibility. the easier it is for the muscle to adapt to that length. This lets the lengthened muscles adjust to the stretch without causing injury. When a muscle lengthens beyond a certain point. The longer a stretch is held. stretching must be slow and deliberate. requiring a long slow recovery process. . proprioceptive neuromuscular facilitation (PNF). This is the tension you feel during stretching exercises. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). It is a safe and effective method for improving flexibility. The athlete should feel slight discomfort. Set your stretching goals over a period of weeks or months. Every muscle is subject to the myotatic reflex. This lengthens the muscles without causing a reflex contraction in the stretched muscles. not days. and it prevents strains and tears. Static stretching should not be painful. but no pain.
This produces a safe stretch through a range of motion he could not achieve without help. for five to ten minutes before stretching to warm up the body. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Bouncing causes the muscles to tighten and increases the risk of injury. . Safety Guidelines Stretching is only beneficial if done properly. or rubber tubing. • Complete a large muscle warm-up such as brisk walking. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. and with proper form to avoid injury. it often forces a muscle to stretch too far and may result in an injury. bike riding. jumping jacks etc. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. BALLISTIC STRETCHING Ballistic. Individuals and units should not use ballistic stretching. Stretch gradually. to help him stretch. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. Although this method may improve flexibility. including one increasing your flexibility. Other key points include: • Consult your doctor before starting any exercise program. • Don't bounce or jerk when you stretch. Gently stretch to a point of tension and hold. and as part of a warm up for any athletic activity. or dynamic. such as a towel. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. • Devote several minutes to stretching three to five days a week.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. pole.
. blood pressure. start slow & don't over do it. • If you're a beginner. If you do. This causes a gradual increase in the heart rate. • Don't overstretch. breathe normally and deeply with a feeling of relaxing the body. Stop if you feel any pain.• Don't hold your breath. Type: Use static stretches. not pain. Do them during the cooldown to help maintain flexibility. FITT Factors You should include stretching exercises in all of your workouts. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. stop immediately and consult your health care provider. and increases the temperature of the active muscles. A mild sensation of pulling should be felt in the target area. A recommended sequence of warmup activities follows. Be patient. as well as passive stretching and/or PNF stretching. The following FITT factors apply when developing a flexibility program. it took years to get tight. assumed slowly and gradually. • 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 . • Hold the furthest point of any stretch for a few seconds. allow some time to see results. . • Hold each stretch with a feeling of lengthening the targeted muscles. Remember. circulation. Athletes should do these for five to seven minutes before vigorous exercise .Slow joggin-in-place or walking for one to two minutes. then stretch further and hold that new position for 20-30 seconds. Frequency: Do flexibility exercises daily.
arm circles. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. After running. . For example. one should walk for one to two minutes. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. static stretching of the muscles to be used during the upcoming activity. . The warm-up increases the flow of blood to the muscles and tendons. to increase the intensity level before the activity or conditioning period. as this can be very dangerous. for example. Hold each stretch position for 10 to 15 seconds.Slow joint rotation exercises (for example. as described in another section. The following information explains the importance of cooling down and how to do it correctly.Calisthenic exerciese. thereby reducing blood flow to the heart and brain. and do not bounce or bob. This helps prepare the neuromuscular pathways. thus helping reduce the risk of injury. Work each major joint for 5 to 10 seconds. lift a lighter weight to warm-up before lifting a heavier one. Stopping exercise suddenly can cause blood to pool in the muscles. . . It also increases the joint's range of motion and positively affects the speed of muscular contraction.Slow.Slowly mimic the activities to be performed. . Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. and stretching exercises should be a major part of both. knee/ankle rotations) to gradually increase the joint's range of motion..Do not stop suddenly after vigorous exercise. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session.
ligments.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Rotation Exercises Rotation exercises are used to gently stretch the tendons. The muscles are warm from activity and can possibly be overstretched to the point of injury. Such programs include sensible diet and exercise regimens. The following exercises should be performed slowly. You may also work on it at home. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Stretching is one form of exercise that takes very little time relative to the benefits gained. There are also height to weight and circumference ratio's but these are the least accurate.. 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. Use partner-assisted or PNF techniques. this method is very time-consuming and expensive and usually done only at hospitals and universities. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Be careful not to overstretch. However. . . This may provide better movement and less friction in the joint. Athletes who are overweight should follow a fat loss program. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness.
If you exceed the weight listed for your height. Don't think about a diet that's taxing. dieting is something that is simple to do healthily even if you can't live without certain foods. Losing one to two pounds a week is a realistic goal. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. However. This exercise program meets the requirement to be physically active everyday. you can do it with lots of favors that you AND your children will enjoy. troublesome. you may not necessary be over fat. But. limiting or boring. Too many bad choices over time can accumulate into a poor diet. What you need to accomplish through a diet is to train your body to eat healthily. People always want to know if a particular food is good or bad for them. Take a look at the weight allowed for your height as shown in Table 1. Poor choices like a lunch of soda. Think of your diet as being free. gender. Yet. And. You can do it even when you are in too much of a rush and don't have time. we aren't talking about a diet to lose weight. No single food choice is necessarily a bad choice. too. open. You Are What You Eat. only a small percentage of their total body mass may be fat. chips. If you don't fall into the well-muscled category. You need a diet that is actually a way of eating. We aren't talking about a diet that you will go on to lose weight and then come off of later. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. here. Although that sounds even worse. which is best accomplished by a combination of eating less and exercising more. full of taste and adventure. not a temporary thing but a permanent thing.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. and height. . it's time to starting making some changes to your lifestyle. 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. with all of the comfort that you want and need. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people.
Foods are the fuel that your body requires to do a good job at the tasks that you ask it. fats. They don't cause you to gain weight like others. • Fruits are sweet so they can solve the sweet tooth. • Without nutrition. improve your physical fitness from the inside to the out. • You are more prone to limitations physically as well as mentally. All sorts of problems arise from not eating a healthy diet of food. In our machine look at the way that food works. 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. In the way of your body. and they are very low in calories meaning you can eat more. But. • Whole grains are also an important product of a healthy diet.What's Healthy? The foods that you need play a significant role on your health. If you consume the wrong foods all of the time. • Your blood pressure rises. the food that you consume is the fuel that your machine needs. your body can become ill faster and with greater intensity. and sugars that can cause you health issues. They provide antioxidants to a high level that helps to heal your body. your heart rate increases to unhealthy levels. 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. Unlike "white" foods. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. 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. your body will not be able to perform as well as if you gave it the highest quality foods. If you don't give it quality food. whole grains give you so much more health. . what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. • Your body does not heal as quickly from injury. it won't perform the right way.
you're eating less and that you aren't getting as many calories from other liquids. you need to reduce this amount to at 1500 to 1600 calories per day. 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 need to lose weight. The body goes into dehydration mode. He or she may recommend a diet that is different for your specific health issues. causing you to keep in all that you can. 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. 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. Dieting To Lose Weight Finally. too. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. The average person should consume about 1800 to 2000 calories per day. Spend one or two days recording the foods that you eat in an average day on a piece of paper. You need protein but you shouldn't want to get it from fatty meats. too. What do you eat for breakfast. Your doctor may have additional or different recommendations for your health. In addition. • Meats are important parts of the diet. you need to take into consideration the location that you are right now.• Water intake is also important. take note of how a normal day or week goes for you. If you are dieting and need to lose weight. Consuming enough water means that you'll system is hydrated. If you don't do anything else. Those that do not get enough fluids end up having a body that retains water rather than having less. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. The good news is that you don't often need a lot of work to make them happen. improving these five areas is all you need to do. All foods and drinks should be noted! . Where Are You Now? When it comes to improving your diet fitness.
2. you need to address this emotional problem. that's a different story. sugars and calories in general. 3. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . If you love your mashed potatoes loaded with gravy. you may have an emotional attachment to the foods. are you connected with that big slice of apple pie because it was your favorite growing up. For example. For example. sour cream and butter just because you love the taste. there are several key things for you to address. 4. Don't worry. Being honest with yourself is important. determine if there is a better way for you to get the foods that you like. 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. Next. If you need apple pie to feel safe. though. For most people this is as simple as tracking what they eat over the period of a few days to a week. Figure out how many calories you are consuming in an average day. anxious. Look at your list of foods and see how many of them are high in transaturated fats. they aren't all bad! First. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. find out why it is that you can't give them up. you can find ways to get much of the same taste without a lot of the calories. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. 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. 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. How often did you eat without actually being hungry but being instead bored. If you just love the taste.
now you need to consider how you will make changes that you can actually live with. 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. Don't fret about the foods you love. If you are a diabetic. if you give it a try you may find that you like these foods better than you do the high fat. your diet fitness can threaten your life through disease and even early death. That's exactly what you need to strive for here. Here are several key areas to make changes and exactly how you should make them. here is comes. If you don't know you should talk to your doctor about this. If you can not commit to making changes here. instead of eating it every few days make it the reward that you get for a week of good eating. and therefore you can improve your health overall. The awful. There are certain times in life that foods become prime suspects to leading to health risks. You should know what types of foods you can not eat. For example. limiting diet that's going to make your taste buds go permanently bland is up next. 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. Food isn't worth the risk of your life. How Can You Improve? Okay. remember moderation is the key factor in real diet fitness health. . Indeed you may want that slice of apple pie. 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. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. use it in a different way. 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. Yet. high cholesterol foods that you currently are eating. We've already talked about what foods you need to eat for a healthy diet. One limit to this is when the food itself is detrimental to your health condition.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. But. This section of our book is long for a reason.
there are various foods that can help you to improve your hearts health. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Antioxidants can help to transform your health. Garlic is a great antioxidant for your heart too. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. In addition. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. richer and brighter the color is. 2. eat lean cuts of meat. 1. For this. And. the more antioxidants are in it. Consume more fish. you are in a hurry and who has time to chop up vegetables? Well. . there are reasons why an investment in a bit more time here can literally save your life. Reducing the amount of sodium that you take in is also a key factor in improving health. For example. try other flavor additions to your dishes. in moderation can improve your health. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Or take a supplement of fish oil. You should try to consume at least 2 to 3 servings of fish per week. replacing the vegetable oil in your diet with olive oil. 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. Instead of using a lot of salt.Heart Health Improving your heart's health is essential. The darker. they help to remove toxins from your body which means a reduction in risks of cancer. 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. They can help to unclog your heart's arteries from cholesterol. A good way to know if they are in the foods that you are eating is to look at the color of the food. Yes.
chicken and pork over beef. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Learn to read labels so that they tell you what's in the foods you eat. 6. Avoid the aisles and you'll improve your health overall. Try to look for ways to improve your current recipes through replacing butters. but replace at least part of it with ground turkey or pork. Look at your grains. or products that are placed in foods to keep them fresh and looking good. 5. It adds weight to your body and it causes all types of health risks later in life. No boxed dinners. Look at labels. 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. Don't reach for beef. Visit the website of the American Heart Association to get heart healthy recipes. Remove soda from your diet.Many foods that are pre-made contain high amounts of preservatives. You won't notice the taste difference. eat a bit slower. 3. no frozen entrees. One good switch is with ground meats. This single movement alone will improve your health considerably. The produce section is your friend filled with riches. Reduce the amount of fat. The trick you should follow. then. Eat more fish. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. cholesterol. Start looking for leaner cuts of meat. Reduce portion sizes. Replace white bread with whole grain bread. milks. salts. No food in one sitting should be a larger quantity than the size of your palm. and sugars in the foods that you eat. Add one new recipe to your diet each week. 4. eggs and other fresh products usually line the walls of the building. can lead to increased health risks for cancer and they put the pounds on. butter or creams. Replace white rice and pasta with whole grain. Remember. we'll make it simpler for you. 2. Meats. unhealthy foods with foods that are better for you. Some of these preservatives can clog up your heart. is to visit your grocery store and walk around the outside aisles only as much as possible. . To help you to not feel hungry. Eat more fruits and vegetables. meats that are high in saturated fat are clogging your heart.
but that requires the breakdown of body protein from muscle. Food supplies us with calories. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Glucose also provides energy for your brain and making blood in your body. While you may love food. Carbs Carbohydrates are the body's main source of glucose. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Remember. convenience or habit. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. your body will start breaking down muscle tissue for glucose. When your muscles are filled with glycogen. Don't make sacrifices here for speed. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Glucose is a simple carb that is stored in your muscles and liver as glycogen. . Dropping just a small amount of weight means that you need to eat less and do more physically. But food is very important in a body building program. Many people don't pay enough attention to the types of food they eat. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Calories are tiny bits of energy that your body uses to perform work. If you're not eating enough carbohydrates. then you need to consider a calorie reduction. they both look and feel full. Glycogen is the principal form of energy that is stored in muscles. Glucose can be made from protein.If you need to lose weight. you will get into the habit and will eventually love the differences you have made. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Food is a requirement to living and a healthy diet is an essential part of living a long life. you'll need a lot of different nutrients. while making changes at first is a challenge. To have enough energy to perform your workout. One of the most important would be carbohydrates. the foods you eat can make a huge difference in the effectiveness of your program.
. Your body must replenish these levels before stimulating the fat storing machinery in the body. Eat some simple carbs after your workout and eat more of them. and brown rice. The resulting insulin spike is a double edged sword. Honey. For men. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. If you eat too many carbs in one sitting. Women multiply their body weight by two to get their carb gram intake. A high carb intake at your post training meal will have less chance of being stored as fat. Focus on unprocessed complex carbs like sweet potatoes. Divide your carb meals into six servings throughout the day.are digested quickly and easily.typical simple carbs . state. potatoes. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. Eat about 25% of your daily carbs at this meal. or muscle building. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. 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 besides your postworkout meal. it can prevent muscle catabolism while promoting anabolism. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. That number will be the amount of grams that should be consumed daily. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. you must consume enough fiber in your diet. Blood sugar and muscle glycogen levels are low from your overnight fast. For example. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. If you have not been working out.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. After training. sugar and refined foods such as white bread and white rice . Beans and oatmeal are two excellent sources of fiber. however. and aiding in muscle glycogen formation and growth. Along with carbs. whole grain breads. Breakfast is definitely the most important meal of the day. oatmeal. the amount of carbs that should be taken in by multiplying their body weight by three. it is also the best time to load up on carbs. the intake of simple carbs can stimulate fat storage.
so your body won't need as much. if your protein output exceeds intake you would have a negative nitrogen balance. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. . For example. Obviously. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Protein is involved in growing. If you lose more nitrogen than you consume. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. Your energy requirements will also decrease at this time. if you consume more than you lose. Eat 50% fewer carbs (300g) for two days. state.As your day wears on. Protein intake exceeds output. Protein Another important nutrient every body builder needs is plenty of protein. you will want to rotate your carb intake. and protein is retained in tissue as new muscle is added. nitrogen balance is an important concept to keep in mind when talking about proteins. You usually see this in people who are starving. injured. Amino acids are the building blocks of protein. repairing. If you are needing to lose some fat along with building your muscles. Watch out. burned. your body will break down muscle tissue to get it. and replacing tissues. then the standard 600g for the next two days. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). this is something that you want. you will be in an anabolic. Your body is degrading muscle and other body proteins. The total carb intake is the same. then 50% more (900g) for the next two days. and then increases insulin levels (ensuring no loss of muscle) on the final two days. try varying the volume of intake. This puts your body in what is called a catabolic state. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). That is made possible because proteins are the basis for body structures. On the other hand. or muscle building. For body builders. Glucose molecules make up carbohydrates just like amino acids make up proteins. your carb intake should decrease. This is not good because the opposite is now happening. your body will store them as fat and increase weight gain instead of muscle mass. or have a fever. If you eat carbs late in the day.
beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. your protein intake should increase to 1 1/2 times your bodyweight.build muscle. you'll need the amino acids in protein to work in your body. cooked broccoli 1 c. your body won't grow when it is in a catabolic state. Many diets have you cutting back on fat and carbohydrate intake. milk 2 T. protein can do what it is supposed to do . Because of the chemical composition of saturated fat. you'll still need some fats in your diet. fish. The general rule is to consume daily the same amount of grams in protein as your body weight. While there are proteins in other foods. Fats are the main source of energy in the body. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Be aware of the amount of protein you are eating and make them work for you instead of against you. concentrate on the complete sources of protein like meat. cooked 5 oz. even when you are building the perfect body. Ultimately. you'll need to eat more protein to counteract this effect. To compensate. Saturated fat is bad. catabolic means muscle loss. but if you want to get ripped with your body building program. therefore. The key to fat intake is to stay away from bad fats and only eat the good fat. These are the fats that contribute to heart disease and high cholesterol. If you are dieting while body building. In body building contexts. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. you need to focus on the complete sources rather than those that are incomplete. When calculating the amount of protein you are eating. . Fats Yes. 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. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. steak. Fat combines with glucose for energy in order to spare the breakdown of protein. A 200 pound body builder. That way. and eggs. your body cannot break it down very well.An anabolic state is when your body has a positive nitrogen balance.
and improve brain function. Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as. as well as egg yolks. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. whole milk dairy products like milk and cheese. These fats are found naturally in foods like nuts and avocados. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. They play an important role in protecting the body's vital organs. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. and diabetes. maintain healthy hair and skin as well as providing a sense of fullness after meals. well. saturated fats are hard and solid. So basically. You should truly strive to eliminate all trans fats from your diet. . Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Trans fats cause an over activity in the immune system and are linked to stroke. These fats are most often found in fish and can have some significant health advantages. heart disease. so they should be limited. Fats are actually an important part of any diet. Omega 3 Fatty Acids can actually help combat conditions such as depression. joint pain. Trans fats should also be avoided. help prevent cancer growth. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. seafood. Fats keep the body insulated. They are also more readily stored as body fat. Because they reduce inflammation in the body.Saturated fats are commonly found in animal products such as meat. Elevated levels of LDL can clog arteries and cause heart disease. and even Type 2 diabetes. fatigue. At room temperature. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. fat. This type of fat is often used in commercially processed food because they are preserved longer. Unsaturated fats are easier for your body to break down. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. Unsaturated fats are in liquid form as in oils. They can reduce inflammation.
Because your cells aren't holding as much water. It has no nutritional value but it does contain high caloric content. 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. instead of topping with chocolate or candies. As many know. Alcohol consumption also hurts muscle growth. . For one. About a 1/2 cup is a good amount. Not only will having a hangover lower your workout intensity. relaxation and growth including calcium. you will want to pay close attention to the foods you are feeding your body. Many people like a drink or two or even three to help them unwind and relax. Having higher levels of testosterone can help with your workouts by making you more aggressive. phosphorus. There are several reasons why it does this. iron and potassium.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. you must be careful not to overdo on the fats. Not only that. so when those levels are down. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. • Use olive oil in salad dressings and when cooking • When baking. But when you are a body builder. it becomes much harder to build muscle. That includes alcohol as well. alcohol can have a detrimental effect on your progress. 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. but drinking actually lowers protein synthesis by twenty percent. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. Alcohol contains nothing but empty calories. 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. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. it slows down your metabolism hindering your body's ability to process foods. magnesium. In fact. it dehydrates your muscle cells.
if you're training hard. Water is part of every single metabolic process that the body undertakes. water can help them work. Without enough water. but if your diet stinks. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Supplements like creatine work in part because it pulls water in muscle cells. some of the load is transferred to the liver. • No regular soda! Diet is better for you anyway and doesn't contain sugar . then you need a basic mega-vitamin. Water flushes out toxins and other metabolic waste products from the body. it can be especially important. water can actually reduce feelings of hunger. creating an anabolic environment needed for muscle growth. your skin starts looking soft and puffy. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. You can workout with the intensity of a professional. as it helps remove excess nitrogen. The caffeine can increase fluid loss. In other words. In addition. but for body builders. If the liver is doing some of the kidneys' work. For body builders. Water is good for you anyway. Contrary to popular belief. This water is stored in extra cellular spaces. drinking water can actually help you shed excess water weight. and water unlocks the power of those vitamins. and tea don't count either. coffee. you'll need much more. you won't be doing yourself any good.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. the kidneys can't function properly. When water is in short supply. A good diet is essential to an effective body building program. If you're eating big to gain weight. begins hoarding it. If you're going to be using supplements in your body building program. the body. Soda. you need plenty of water. Many vitamins are water soluble. thinking there's a shortage. Water is especially important when following a "high protein" diet. and ketones. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. urea (a toxic substance). and you should. The liver metabolizes stored fat for energy. Use artificial sweeteners instead. For this to work properly. then you need even more water to help your kidneys do their work. it burns less fat. Plus. When this happens. so you're not getting the hydration you need.
• 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
thawed and dried 1 egg lightly beaten 8 oz. Optional: Garnish with lemon slices. Sprinkle with paprika and capers. Add the chopped onion and mushrooms. Serve. Broil on top rack for 5 minutes. stirring occasionally. stir together mustard and garlic. Ground Turkey Breast Sauce 1 lb. or put toothpicks through them. low-calorie Dijon mustard 1 clove garlic. low fat ricotta cheese Salt & pepper to taste 4 boneless. egg. garlic & oregano Arrange fish filets in a single layer in skillet. Top on whole wheat pasta or brown rice if desired. Tie the chicken breasts together with butchers twine. cover and cook on low for 45 minutes. Put the all spice. In a separate bowl. drained capers Paprika to taste Rinse fish and pat dry. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. 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. Serve over your favorite type of noodle. Put a dollop of the mixture into each chicken breast. salt and pepper in. Uncover and cook an additional 15 minutes. frozen spinach. skinless chicken breasts. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Fish filets One 14 oz. spinach. slice in half and flattened Combine the onion. Serve. Pan Broiled Fish 1 lb. Pour the spaghetti sauce in. Serve plain or over brown rice. Drizzle with lemon juice. Add browned chicken.15 minutes. Cover with tomatoes and liquid. Arrange fish and zucchini in a single layer in a large pan. . spread with mustard/garlic mixture. minced or pressed 2 tbsp. Bake at 350 degrees for 30-35 minutes. and cheese mixture in a bowl. Turn fish over. Can diced tomatoes w/ basil. or until the fish easily flakes with a fork. Cover and cook over medium heat for 10-20 minutes.
Cook to desired texture.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. mustard. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Cook tuna to desired doneness. Chicken. or just use more egg whites. or over some brown rice. combine rice. You can eat this on some whole-wheat bread. low fat mayonnaise 1 tbsp. and chicken. Chop egg whites and add to medium bowl. Add barbeque sauce and stir together until well-coated. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Add cheese if you like and let it melt after turning the burner off. Add mayo. Fiery Chicken Deluxe . 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. Add tuna and sprinkle with seasoning. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Top with lettuce or spinach leaves and second slice of bread. black pepper. barbeque sauce In large bowl or Tupperware. Mix well and spread over bread.1 cup cooked brown rice 1/4 can red beans 2 tbsp. beans. combine all ingredients and stir until well-mixed. Add tuna with an amount of Worcestershire Sauce that you like. and tuna. Eat plain or on a bed of pasta. Microwave for approximately 1 minute when ready to serve. This is also good cold. 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. plain.
Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Place one slice of turkey bacon on each slice of chicken breast. Give the asparagus a quick wash. Put chicken slices in the container. Add parsley and lemon juice. Add garlic and sauté 1 minute. Once the roll is ready. Heat wine in a medium skillet over medium heat. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. or bake them for 25 minutes at 375 degrees. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out.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. Pre-heat. minced 1 tsp. cayenne pepper. then let it sit in the refrigerator for 3 . depending on how thick you would like your roll to be. Fresh bay scallops. 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. Cover and cook 1 minute. Snap off tough ends of asparagus and remove scales with vegetable peeler. Dried parsley Juice of 1/2 lemon 1 lb. Makes 2-3 servings Garlic Roasted Vegetables . salt with chicken in a container and really roll the chicken breast around in the mix.10 hours (the longer. and put the green beans in for 2 .8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. mustard and honey. add the salt and pepper. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Place one asparagus stick on the top and start rolling it. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. Cut chicken into two to four thin slices. Let it marinate for 25 minutes. the juicier it will be) This works best with a Foreman-style grill. rinsed and patted dry.
julienne 1 cup dry white wine 1 tsp. skinless chicken. and pepper. Chicken Salad Roll-ups 1 lb. peeled and quartered 6 shallots. chopped 4 small zucchini. Cut two 12 in. celery. chopped 1 tbsp. On the Grill: Turn barbeque to medium. Serve immediately. square pieces of foil. Combine all the vegetables in roasting pan. zucchini. Roast for about 1 hour 20 minutes or until tender. halibut. Salt and pepper to taste. fresh 4 tbsp. green onion. cut in two pieces 1 tomato.6 carrots. Fold foil edges together. Repeat until mixture is used up. Combine all the vegetables into a tinfoil bag. Drink. dried fruit bits 1/8 cup celery. Makes two servings Fish in Foil 1/2 lb. Spread a little chicken mixture on lettuce leaf and roll up tightly. fruit bits. peeled and cut into 6-8 wedges 1 large garlic bulb. drizzle with olive oil and stir to coat. sunflower seeds 2 tbsp. and carrot. Sprinkle each with wine. Top each piece of fish with tomato. Great with meat. or 3 tbsp. broken into cloves and peeled 1 tbsp. boneless. peeled and halved 2 medium onions. Workout Energy Salad . each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. peeled and quartered 6 parsnips. dried thyme. julienne 1 carrot. Makes two servings Muscle Building Shake 1 cup ice cubes 3/4 cup egg whites 3/4 cup vanilla soy milk 1 cup frozen strawberries 1/2 banana 1/2 cup cranberry juice Put all ingredients in a blender and blend on high for 30 seconds. and place in mixing bowl. and yogurt. Bake for 15 minutes. chopped 1 green onion. or 3 tbsp. Roast for about 30 minutes or until tender. Combine with sunflower seeds. olive oil In the Oven: Preheat oven to 400 F. cooked 2 tbsp. herbs. chicken and fish. fresh. drizzle with oil and stir to coat. sealing with a pleat. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. dried rosemary. Place a piece of fish on each square of foil. or wrap roll-ups in plastic wrap for later use. Salt and pepper to taste.
Arrange salad on a bed of lettuce leaves. Aerobic fitness is related to an individual's body fat. cut in strips 1 cup broccoli. combine lettuce. mushrooms. carrots. sliced 1 green onion. and onion. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. combine the vinegar. Shake vigorously. celery. avocado. and diabetes. and pepper. basil In a medium-sized salad bowl. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. parsley. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. . sliced Fresh parsley In large salad bowl. broccoli.1 cup lettuce. mushrooms. tomato. cooked and cut 1 stalk celery. You don't necessarily have to be dieting. peeled and sliced 1/3 tomato. lemon juice. torn into bite-sized pieces 1/3 cucumber. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. mix olive oil with lemon juice and herbs. In a screw-top jar. and shake until thoroughly mixed for the salad dressing. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. sprouts. cucumber. combine steak. torn into bite-sized pieces 1/3 cup spinach. cooked and chopped 1 cup green beans. and sunflower seeds. The spin-off is less likelihood of developing heart disease. yogurt. The higher the fat. and pour over salad. Nutrition is very important when you are trying to build up muscle mass. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness.it's time to make the fitness connection In many cases fitness begins with weight reduction. spinach. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. Muscle Density Broccoli Salad 1/2 pound cooked steak. sliced 1/2 cup mushrooms. green beans. high blood pressure. Weight control . mustard. In a screw-top jar.
exercise routine.. (2) An improved self-image. Invest in yourself.. and so on). (4) Carry out the strategy. and too strict and will lead only to temporary weight loss. (1) Make a decision to lose weight and shape up. Compare the benefits of a sound nutrition with the consequences of crash diets. dehydration. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. (2) Get motivated. b. Making nutrition work Improving your nutrition will increase your mileage in many ways. lifestyle changes. 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 . headaches. (4) A feeling of pride. Stay away from food fads they are usually boring. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression.a. You can even lose weight while improving performance. (1) A healthy appearance. (3) A sense of accomplishment. (3) Develop a strategy (diet. unhealthy. Enjoy the payoffs:. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness.
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)
(3) Remove skin from chicken or turkey. You have to make and follow your own rules according to your ability to control what you eat. .2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally.7 liter = 24 ounces . piece of candy. poultry or fish without adding fat. and dry beans group. sauces. you can include a favorite high calorie food item as a special occasional treat.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . and baked products. soups. bake. however. fish. or sparerib is too tempting. (2) Roast. Avoidance is one means of control. and add spices to enhance flavors.5 liter = 17 ounces . Good cookin' for good lookin . b.a memo to the cook for cutting calories during food preparation a. broil. Braise in covered pan on stove top or pan broil in a nonstick pan. and diet according to your plan. But if you plan your diet. The meat. have a particular food obsession that must be recognized. (1) Use skim or lowfat milk in recipes when making puddings. The urge to eat the whole thing becomes too great. The milk and cheese group. Many people. Cook meats on rack so that fat can drain off. (2) Substitute plain. (1) TRIM fat from meat. poultry. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. or simmer meat. For them trying to eat just a cookie.
boil. c. b. (1) Use less fat and sugar than called for in recipes. The bread and cereal group. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. The vegetable and fruit group. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Remove all the visible fat from the meat. (1) Steam. Substitute lower calorie ingredients. Avoid gravies. (5) Have boiled. steamed.(4) Chill meat broth until fat turns light and solid on top. c. With a spoon or knife. (2) Avoid recipes for baked products that require large amounts of fat and sugar. Request diet salad dressing. (2) Go easy on sauces. Some fruits may be broiled or heated with spices added for flavor. If the meat has been fried (southern style chicken. Season with herbs and spices. or baked rather than fried potatoes. butter. remove the coating and eat only the meat. (3) Try lemon juice or vinegar on salads. Starchy foods are not fattening when consumed in moderate quantities. schnitzel). most restaurants have them. d. broil. and deep-fried food. vinegar. avoid those prepared in cream . or sour cream. sauces. or lemon juice for your salad. Dining tips a. or bake vegetables. butter. However. (3) Check ingredient labels for fat and sugar content. d. Cut way back on regular salad dressings. Check nutrition information label for total calories in each portion. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. and margarine. skim or peel fat off and discard.
. Avoid rich desserts. jelly. Follow these tips to lose weight and body fat. regular soda. Low-calorie beverages. Plan your food intake and abide by your plan. Also. (1/2 cup) Hard liquor. f. macaroni. 11/2 oz. (1) Eat S-L-O-W-L-Y (2) Consume less fat. have fresh fruits. black coffee. honey. Always check your intake for balanced nutrition and total calories. if you must. ice cream.) Food Calories 160 250 165 110 200 300 Educate your appetite a. Try a slice of lemon or lime in a glass of ice water. USE SPARINGLY. 1/2 liter Cocktails.sauces or deep-fried. b. and mineral water add no calories to your diet. unsweetened sodas. 12 oz. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. If you MUST have a snack. jam. Lowfat milk is also a nutritious choice. baked potatoes with a small amount of sour cream or margarine is a good choice. e. g. cookies. . Alcohol calories American beer. a few crackers or pretzels. cakes.6 oz. Keep a food diary and monitor your own intake. sugar. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. jigger Dry wine. Carry individually packaged sugar substitutes to sweeten beverages.25 litre (8 oz. For example. 4. rice. pies.25 liter (8 oz. noodles. or delicious low-calorie raw vegetables. . gelatin. candy. (8) Plan snacks. European beer.) Sweet wine. (3) Take smaller portions (4) Consume less sugar. and other sweets. c. or spaghetti are good potato substitutes. pastry.
1/4 cup 340 Salted nuts: Peanuts. Lower in sugar. 1 cup 223 Beer (European). 2 scoops 200 Potato or corn chips. 1/2 liter 250 Creamy salad dressing. Weight control .a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 1 ounce 150 Grapefruit or orange juice. Each teaspoon supplies an additional 20 calories. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Lower in fat. 12 ozs. (Each teaspoon supplies an additional 45 calories). b. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream.) 840 Coke. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 160 French fries. 25 nuts 252 Mixed. soda.especially in snack foods. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. 1 ounce package 180 Chocolate candy. creamed. Become aware of how many calories you're consuming. 2 tbs 170 Cashews.d. or sugared beverage.
Occupy your time with other activities not related to food. 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. You may be a good athlete now. but you want to strive to be the best. loneliness. cream cheese 106 1 oz.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. This is important if you plan on being successful at losing weight. 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.3 oz. I haven't weighed 180 pounds since I was 15 years old. Forget those old excuses: But I've got a large frame you know. or Gosh. . or discouragement. Make up your mind to control food instead of letting food control you. Dieting is up to you if you are willing to try. beef bologna 237 Lean ham 103 1 oz. Try not to be food centered. Get motivated. Don't be angry that you have to lose weight. big bones. c. or Everyone in my family is big it's hereditary. so why lose weight? b. or I can still workout OK. anger. think of it as something you have chosen to do. If you're serious about losing weight. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. it will be easy to give up these typical excuses.
and Pasta Group: Foods made from grains (wheat. Cereals. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. h. rice. To make sure you get all the nutrients and other substances you need for health. Don't let this be wasted effort. For best results. Don't cheat. Breads. . such as whole wheat bread or oatmeal may help protect you against many chronic diseases. minerals. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. or at the table. and oats) should form the foundation of a nutritious diet. Choose the recommended number of daily servings from each of the five major food groups. Make meals as pleasant as possible even if you are cutting down on what you eat. Grain products are low in fat.d. e. You should consume at least 6-11 servings daily from the base of the pyramid. Stick with it! f. so choose a variety of whole and enriched grains. You are always responsible for what you are eating. pause halfway through meals and don't stuff yourself. Make your meals last longer. remember. unless fat is added in processing. Construct new habit patterns. enjoy flavors. overeating hurts no one but yourself. carbohydrates (starch and dietary fiber). i. and other substances that are important for good health. They provide vitamins. Rice. Your body is adjusting to your new eating habits and changes are taking place. No single food can supply all the nutrients in the amounts you need. Different foods contain different nutrients and other healthful substances. in preparation. g. Eating plenty of whole grains. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Remember all the work it took to get you to your desired weight. slow down. and different whole grain foods differ in nutrient content. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods.
Vegetables are nature's vitamins. cauliflower. Fruit Group: The fruit group. Brussels sprouts. collards. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. A 1/2 cup of fruit is about the same size as a tennis ball. green peppers. or a 1/2 cup of chopped. orange. The lighter colored vegetables. bananas. If you choose fruit juice. corn and oat bran). whole wheat). A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. To maximize the vitamin and mineral content of your vegetables. rye. such as cucumbers. or winter squash are the best choices. you should strive for 3-5 servings per day from this group. strawberries. Breakfast is a good opportunity to eat some fruit. Broccoli. and stoned wheat and whole grain crackers. canned. low fat bagels (pumpernickel. in addition to providing vitamins and minerals. spinach. cereal. steamer. Juice that you can see through . The best choices from this food group are bran cereals. or wok only until tender crisp. Choose dark green. The darker the vegetable. iceberg lettuce. oat bran. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. A 3/4 cup of vegetable juice also constitutes a serving from this group. To ensure that you get essential vitamins and minerals. the more likely it is to have large amounts of vitamins and minerals. and yellow vegetables. or minerals. A 3/4 cup of fruit juice equals one serving. and celery are mostly fiber and water with very little calories. One cup of leafy raw vegetables is also a serving size. or cooked fruit. carrots. cantaloupe. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A 1/2 cup of cooked rice. and dried fruit. or pasta is about the same size as your fist. and most people eat more. don't overcook. kiwi. Cook in a microwave. also provides fiber. whole grain breads and rice.Consuming the recommended daily intake is not difficult if you understand serving sizes. Other good choices are citrus fruits. Two to four servings of fruits are recommended each day. A serving size of raw or cooked vegetables is only 1/2 cup. tomatoes. whole grain muffins (bran. vitamins. which is much smaller than the regular salad served with a restaurant dinner. A 1/2 cup of vegetables is about the size of a tennis ball.
or 1/3 cup of nuts. a 1/2 cup of natural cheese (Cheddar or Swiss). a 1/2 cup of cooked dry beans. can also contain a large amount of fat. minerals. or protein. low-fat cheese. Foods from this group are still an important part of a performance diet. Top choices are 1% or skim milk. The recommended number of servings per day for this group is 2-3. which can't be made by the body. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. so you may not get your daily requirement for the essential nutrients. poultry. However. it does not mean that you should never eat these items. Most people are at one extreme or the other by consuming too much or not enough from this group. including cheese. 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. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). they are referred to as empty calories. fiber. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). Most fats and sugars are nutrient poor. Oils. however. Quick and easy choices include canned tuna. Fats. and Cheese Group: These dairy products are a great source of protein. A better food preparation choice is baking. and beans. For example. Sweets add taste and flavor. Dry Beans. however. The serving sizes typically consumed greatly exceed the nutritional requirement. and minerals (fortified by law) especially calcium and riboflavin. Fish. milk. . One cup of milk or yogurt. Poultry. and minerals. This means that they provide nothing to the body except calories. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. and is easily attainable. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. lentil soup. Like the milk group. Many no-fat or low-fat dairy products are available. or prune juice). or 2 ounces of processed cheese (American) is considered a serving size. Eggs. this group can contain large amounts of fat as well. water. A serving size of cooked fish. Milk. 1 egg. Meat. Yogurt. vitamins. and yogurt. Two to three servings from this group are required each day. grape.(apple. 1 ounce of cheese is about the size of four dice. roasting. or grilling. chicken. vitamins. frying food in fat (cooking oil) once in a while is all right. peach nectar. peanut butter. a 2 1/2 ounce soyburger. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. sour cream. For this reason. The milk group. and yogurt. 2 tablespoons of peanut butter. no vitamins.
The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. butter. but choose sensibly. If you choose fish. CHOOSE SENSIBLY The carbohydrates. E. especially saturated fats. For example. Try fruits. An apple is a better choice than applesauce. choose small portions of foods. Choose natural or less processed foods whenever possible. Sometimes extra sugars are added to low-fat muffins or desserts. increase the risk for coronary heart disease by raising the blood cholesterol. High-fat foods contain more calories than the same amount of other foods. When eating out. and they may be just as high in calories. and K. or a favorite dessert. so they can make it difficult for you to avoid excess calories. which is measured in calories. and fiber and add undesirable or questionable additives. 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. ask that it be grilled rather than fried. Some kinds of fat. and . Snacks and meals eaten away from home provide a large part of daily calories for many people. D. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. and sodium. which is a better choice than apple pie. or lean meat. and carotenoids. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. A baked potato is a better choice than mashed potatoes.Top choices from this group include olive oil. whole milk. but most people still eat too much saturated fat. These foods include high-fat dairy products (like cheese. and they help absorb the fat-soluble vitamins A. Food processing tends to remove vitamins. Eating lots of fat of any type can provide excess calories. However. or a cup of low-fat milk or yogurt for a snack. low fat doesn't always mean low calorie. berry jams. which is a better choice than potato chips. Also. turkey from the meat and beans group. Fats supply energy and essential fatty acids. poultry. In contrast. notice that many of the meals and snacks you eat contain items from several food groups. cream. Your pattern of eating is also important. molasses. for example. fiber. and cheese from the milk group. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. minerals. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. You need some fat in the food you eat. which is a better choice than apple juice. a sandwich may provide bread from the grains group. fats. whole grain foods. Choose them wisely. and proteins in food supply energy. walnuts. vegetables.
These foods include liver and other organ meats. most nuts. Meat. and dairy fats. canola. lean poultry. Fish. such as many hard margarines and shortenings. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Vegetable oils such as soybean oil.regular ice cream). Use moderate amounts of food high in unsaturated fats. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. corn oil. beans. such as salmon. Unsaturated fats occur in vegetable oils. sunflower. palm oil. salami. or lentils often. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. avocados. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. 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 . Eggs. Shellfish. and fatty fish like salmon. bologna.Choose vegetable oils rather than solid fats (meat and dairy fats. egg yolks. Olive. . Choose dry beans. Keep your intake of these foods low. and peanut oils are some of the oils high in monounsaturated fats.Limit your intake of high-fat processed meats such as bacon. Beans. Trim fat from meat and take skin off poultry. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods.Choose 2 to 3 servings of fish. and mackerel. taking care to avoid excess calories.If you need fewer calories. and Nuts . and coconut oil. tuna. fatty fresh and processed meats. the skin and fat of poultry. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. other lean meats. . shellfish. lard. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Poultry. Try the lower fat varieties (check the Nutrition Facts Label). and other cold cuts. Some fish. These foods include those high in partially hydrogenated vegetable oils. shortening). or nuts daily. peas. decrease the amount of fat you use in cooking and at the table. sausages. olives. .
but may have few vitamins and minerals.Limit your intake of foods with creamy sauces. .. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. . Foods at Restaurants or Other Eating Establishments .Choose fat-free or low-fat milk. and low-fat cheese most often. Sugars and starches occur naturally in many foods that also supply other nutrients. Try switching from whole to fat-free or low-fat milk. This decreases the saturated fat and calories but keeps all other nutrients the same.Choose fish or lean meats as suggested above. Limit ground meat and fatty processed meats. and cheese. fruits.Choose fruits as desserts most often. . During digestion all carbohydrates except fiber break down into sugars. some vegetables. marbled steaks. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. cereals. not the naturally occurring sugars in foods like fruit or milk. .Limit your intake of liver and other organ meats. Examples of these foods include milk. Prepared Foods . and add little or no butter to your food.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Choose foods lower in saturated fat and cholesterol. fat-free or low-fat yogurt.Use egg yolks and whole eggs in moderation. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. and grains. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. In the United States. Dairy Products . Foods containing added sugars provide calories. Sugars are carbohydrates and a source of energy (calories). breads. the number one source of added sugars is nondiet soft drinks (soda or pop).
Eating less salt may decrease the loss of calcium from bone. Salt is found mainly in processed and prepared foods. However. Intake of a lot of foods high in added sugars. and sweetened canned fruits. . You may be able to reduce your chances of developing high blood pressure by consuming less salt. presweetened cereals. There is no way to tell who might develop high blood pressure from eating too much salt. 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. The reasons for switching to a vegetarian lifestyle are many. the firmest link between salt intake and health relates to blood pressure. At present. and fruit drinks and fruitades are also major sources of added sugars. like soft drinks. Never stop learning about your diet and what you put into your body.Sweets and candies. and some cooking styles call for adding a very salty seasoning such as soy sauce. normal person. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. Some people add salt or a salty seasoning to their food at the table. cakes and cookies. is of concern. consuming less salt or sodium is not harmful and can be recommended for the healthy. Choose and prepare foods with less salt. Some recipes include table salt or a salty broth or sauce. Only small amounts of salt occur naturally in foods. also are high in vitamins and minerals. 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. Some foods with added sugars. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. You will face no nutritional deficiencies. Not all foods with added salt taste salty. High salt intake also increases the amount of calcium excreted in the urine. Salt (sodium chloride) is the main source of sodium in foods. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. you need to go into it with as much information as you can. but when you do decide to switch to a meatless diet. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. like chocolate milk.
eventually reaching the level of a brown rice diet. vegetables and fruit. grains and nuts. or slaughter by-products such as animal fats. poultry. Whatever your reason for wanting or not wanting to become a vegetarian. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. fish. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. poultry or any slaughterhouse by-product such as gelatin. Plants do not contain cholesterol. including pesticides. antibiotics. I have included this section for your personal choice. though each level gradually eliminates animal products. The diet progresses through ten levels. etc. The dangers herein. eggs. fish. • Macrobiotic: A diet followed for spiritual and philosophical reasons. are well documented. This is the most common type of vegetarian diet. herbicides. seeds. Vegetarians live on a diet of grains. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. • Fruitarian.Animal foods are higher in fat than most plant foods. or any other animal product. animal foods contain far higher concentrations of agricultural chemicals than plant foods. becoming increasingly restrictive. game. Being healthier on a vegetarian diet means spending less on health care. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). with or without free-range eggs. including sterols. A vegetarian does not eat any meat. There are over 20.000 different drugs. Being higher on the food chain. The list can go on and on. in secondary consumption of antibiotics. • Lacto-vegetarian: Eats dairy products but not eggs. growth hormones and other veterinary drugs that are given to livestock animals. You might be surprised to know that there are many different types of vegetarians. Not all levels are vegetarian. • Vegan: Does not eat dairy products. Vegetarian foods tend to cost less than meat based items. These drugs are consumed when animal foods are consumed. . Vegetarians not eating anything containing dairy products or eggs are called vegans. shellfish or crustacean. Consists mainly of raw fruit. particularly saturated fats. The highest levels eliminate fruit and vegetables. nuts. milk and milk products. A type of vegan diet where very few processed or cooked foods are eaten.
the food was pure and unprocessed.Other terms can be used in describing various vegetarian diets. cows. big business began changing the way food was not only distributed. people survived on what they could grow or kill. They were freaked out by the thought of consuming something that at one time could look them in the eye. The term strict vegetarian may refer to a vegan diet. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. Men would kill deer. many years ago. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. The meat was cleaned and cured without chemicals or preservatives. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. Somewhere along the way. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Persons consuming fish but no meat are sometimes called pescetarians. though their exact meaning can differ. Back then. . but also how it was processed for human consumption. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. but not fish. though in other cases it may simply mean a lacto-ovo-vegetarian diet. In fact. Many. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. That includes chicken. The women would grow huge gardens that would provide the rest of the nutrition. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. There really is no single vegetarian eating pattern as you can see from the definitions above. because choosing to eat as a vegetarian is such a personal decision. and pigs to provide food for their families. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse.
the way animals are killed and the preservatives put into the meat . .Initially. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.are reason enough for some people to give up meat. Let's look at some common reasons people give for eating meatless meals. elevated blood pressure. Plus. even before the animals are sent to a slaughterhouse. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. and other diseases.for anyone! Many animals are also infected with diseases due to poor living conditions. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. people just accepted the fact that processed foods were a way of life.is often associated with higher risks of heart ailments. Some of us still don't have much concern over our processed foods. It is a lot cheaper to buy vegetarian foods instead of meat. Studies were conducted. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Mad cow disease is a very real illness that causes dire circumstances even death. This can't be healthy . These two instances .especially red meat . their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Once they are killed. and results were published that indicated some of these processing procedures weren't as safe as originally thought. Another good reason is that meat is expensive. In fact. Then concern began to arise as to how safe these foods really were. surveys were taken. Meat . They have decided that eating pure and natural foods instead of processed foods are the way to go. but others have taken a different turn. They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives. They are also often injected with artificial hormones to increase meat production. It's true that the way we process meats can begin in a not so pleasant way.
There are six food groups in the vegetarian diet. This is simply not true. calcium. As a result. and their physical appearance is better. are healthier. 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. most people choose a vegetarian diet for health reasons. they live longer. and imposes fewer burdens and impurities on the body. make less frequent visits to a doctor. fewer dental problems. but keep us from getting sick.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. there can be little doubt that eating a vegetarian diet is a healthier way to eat. They include: . Whatever the reason. and thus smaller medical bills. provide a wider range of nutrients. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. and vitamins are all contained in our foods. Vegetarians are less susceptible to major diseases that afflict present-day society. Certain components of food help our bodies not only operate more efficiently. Medical studies have proven that a vegetarian diet is easier to digest. and enjoy very productive lives. Vegetarians have fewer physical complaints. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. Their immune system is stronger. A vegetarian diet is healthy because it is typically low in saturated and total fat. their bodies are more refined. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Protein. It's just a more productive and less invasive way to eat that gives way more benefits than not.
etc. fats (including oil).kidney beans. D. millet. maize. lactating or very active). oats.• Cereals/grains . rye. barley. lentils. Protein is very important in the diet. potassium and phosphorous). beans. peanuts. supplies vitamins A. • Vegetable oils and fats . pumpkin. • Grains/cereals: wheat (in bread. soya protein etc. • Dairy products or Soya products . like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. lentils. rye. pasta etc). • Soya products: tofu. sunflower seeds.almonds. oats. vitamins and minerals. Most foods contain a mixture of nutrients (there are a few exceptions. men need about 55g (more if very active). zinc. • Pulses .margarine or butter. it is worth remembering that everything you eat gives you a whole range of essential nutrients. although they are needed in varying quantities. walnuts. walnuts. Evidence suggests that excess protein contributes to degenerative diseases. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. soya milk. tempeh. • Fruit & vegetables. and the mineral iodine. textured vegetable protein. Women need about 45g of protein a day (more if pregnant. All these nutrients can be easily obtained by vegetarians from other sources.tofu. proteins. almonds. Fish. rice. etc. Still. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. linseeds. . cashews. sunflower. maize (sweet corn). Meat supplies protein. Nutrients are usually divided into five classes: carbohydrates. fat. pine kernels etc. sesame seeds.wheat (bread & pasta). barley. some B vitamins and minerals (mostly iron. • Pulses: peas. etc. Carbohydrate. rice. veggie burgers. brazils. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. and E. • Nuts & Seeds . chick peas. All are equally important to our well-being. We also need fiber and water. • Seeds: sesame. baked beans. flour. tempeh. hazelnuts. Potatoes are a useful cereal alternative. in addition to the above.
Refined sources of sugar are best avoided as they provide energy without any associated fiber. cheese. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. as long as our diet is generally varied and well-balanced. such as potatoes and parsnips. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Complex carbohydrates are found in cereals/grains (bread. pasta. macaroni cheese. they have to be provided in the diet and so they are called essential amino acids. The sugars or simple carbohydrates can be found in fruit. e.• Dairy products: milk. it can be made up from the body's own stores. yoghurt (butter and cream are very poor sources of protein). but eight cannot be made. rice. Contrary to previous . • Free range eggs. There are three main types: simple sugars. Even those foods not considered high in protein are adding some amino acids to this pool. Most of our carbohydrates are provided by plant food. or rice and peas. vitamins or minerals and they are also the main cause of dental decay. rye) and some root vegetables. whether we are meat-eaters or vegetarians. any deficiency in one is cancelled out by any excess in the other. A few examples are beans on toast. Amino acids are the units from which proteins are made. porridge. We mix protein foods all the time. We can make many of them in our bodies by converting other amino acids. we don't have to worry about complementing amino acids all the time. It is a normal part of the human way of eating. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. Single plant foods do not contain all the essential amino acids we need in the right proportions. There are 20 different ones in all. barley. muesli. quiche. Adding dairy products or eggs also adds the missing amino acids. millet. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. complex carbohydrates or starches and dietary fiber. Carbohydrates are the body's main source of energy. This is not as alarming as it sounds. Because of this.g. buckwheat. It is now known that the body has a pool of amino acids so that if one meal is deficient. but when we mix plant foods together. oats. The unrefined carbohydrates. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. milk and ordinary table sugar.
It is added to most margarines. B6 (pyridoxine). nuts & seeds. orange or yellow vegetables like carrots and tomatoes. or in sufficient quantities. folate. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. called fatty acids. but a little is necessary to keep our tissues in good repair. B12 (cyanocobalmin). Mono-unsaturated fats. Dietary fiber or non-starch polysaccharide (NSP). as it is now termed. B2 (riboflavin). All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). leafy green vegetables and fruits like apricots and peaches. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. like sunflower or safflower oil are unstable at high temperatures. such as olive oil or peanut oil. pulses and green vegetables. are best used for frying as the poly-unsaturated fats. Like proteins. B3 (niacin). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. linoleic and linolenic acids. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. fats are made of smaller units. . The one thing they have in common is that only small quantities are needed in the diet. are termed essential as they must be provided in the diet. Too much fat is bad for us. refers to the indigestible part of a carbohydrate food. In fact starchy foods are very filling relative to the number of calories that they contain. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. This is no problem as they are widely found in plant foods. • B Vitamins: This group of vitamins includes B1 (thiamin). Two of these fatty acids. Fiber can be found in unrefined or wholegrain cereals. pantothenic acid and biotin.belief a slimming diet should not be low in carbohydrates. for the manufacture of hormones and to act as a carrier for some vitamins. with the exception of palm oil and coconut oil. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). fruit (fresh and dried) and vegetables.
whole meal bread. lentils and pulses. soya milks. • Vitamin K: Fresh vegetables. cheese. salad vegetables. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. cheese and butter. Vegetable sources of iron are not as easily absorbed as animal sources. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. wholegrain cereals. cereals and bacterial synthesis in the intestine. nuts and seeds (especially sesame seeds). all leafy green vegetables and potatoes. Found in dairy produce. eggs. tap water in hard water areas. but a good intake of vitamin C will enhance absorption. Minerals perform a variety of jobs in the body. eggs. dried fruits (especially apricots and figs). . molasses. These sources are usually adequate for healthy adults. bread. veggie burgers and some breakfast cereals. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. Found in leafy green vegetables.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. • Vitamin E: Vegetable oil. • Iron: Needed for red blood cells. Vitamin D helps calcium to be absorbed. leafy green vegetables. It is also added to most margarine and is present in milk. The very young. dried fruits. Vitamin B12 is added to yeast extracts. • Vitamin C: Fresh fruit.
sesame and pumpkin seeds. Osteoporosis can be due to calcium deficiency. The main function of calcium is structural. The skeleton of a young adult male contains about 1. There is continuous movement of calcium between the skeleton and blood and other parts of the body. cheese. • Iodine: Present in vegetables. calcium deficiency may lead to osteomalacia (softening of bones). In adults. This is finely controlled by hormones. Bone loss occurs with age in all individuals. This is important in nerve impulse transmission and muscle contraction. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Found in green vegetables. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. lentils and wholegrain cereals. Sea vegetables are a good source of iodine for vegans. increasing re-absorption of calcium by bones. Dairy products also have plenty of iodine.2 kg of calcium. This involves loss of calcium from the bones and reduced bone density.• Zinc: Plays a major role in many enzyme reactions and the immune system. Calcium can bind to a wide range of proteins altering their biological activity. Calcium also plays a role in cell biology. about 99% is in the bones and teeth where it plays a structural role. Of the body's total calcium. Calcium is also needed for blood clotting. This usually occurs after 35- . Metabolites of Vitamin D are important in this. This may be related to repeated pregnancy with lengthy breast feeding. but the quantity depends on how rich the soil is in iodine. muscle contraction and nerve impulse transmission. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. This causes bones to be brittle and liable to fracture. CALCIUM Calcium is the most abundant mineral in the human body. activating clotting factors.
Postmenopausal women are particularly at risk from osteoporosis. Excess calcium in the blood can cause nausea. and oxalic acid. Calcium loss is roughly equal to dietary calcium in adults. Calcium loss is reduced if dietary calcium is low. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. whole cereals and raw vegetables is one of these. This is due to reduced levels of the hormone. However. Calcium is present in a wide range of foods. This usually results from excessive doses of vitamin D and can be fatal in infants. In severe cases muscle spasms may occur. A number of substances can inhibit the absorption of calcium. Hard water may also provide calcium. . oestrogen. and dried fruit are all good sources of calcium for vegetarians. found in certain fruits and vegetables can also bind calcium. nuts and seeds (almonds. Adaptation to both high and low calcium intakes occur. other research has found no difference between vegetarians and omnivores. being underweight. sesame seeds). tofu. vomiting and calcium deposition in the heart and kidneys. Bone loss is greatest in women following the menopause. Reduced intake leads to increased efficiency of absorption. Saturated fats can also lessen calcium absorption. smoking and alcohol can all increase the risk. However. The risk of osteoporosis may be altered by factors other than diet. a component of dietary fiber. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. This is thought to be due to animal protein increasing calcium loss from bones. In infants and children calcium is retained for new bone growth. Most flour is fortified with calcium carbonate so cereals can also be a good source. leafy green vegetables. Phytic acid. Dairy products. urine and sweat. Calcium is also lost during lactation in breast milk. This is called tetany. A low level of calcium in the blood and tissues can cause hypocalcaemia. Vitamin D is essential for absorption of calcium from the gut. found in bran. This involves sensations of tingling and numbness and muscle twitches. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Calcium balance can be affected by a range of other factors. Uronic acid. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Lack of exercise. Meat is a very poor source of calcium. brazil nuts. Calcium is lost in the feces.40 years and involves the shrinking of the skeleton.
The term lipids include both fats and oils. Cholesterol is present in animal foods but not plant foods. This depends on the type of chemical bonds present in the fatty acid. The building blocks of fats are called fatty acids. Foods rich in saturated fats are usually of animal origin. being made up of three fatty acid molecules to one glycerol molecule. Raised blood cholesterol is associated with an increased risk of heart disease.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. These can be either saturated. Fats can be classed as either saturated. Fats consist of fatty acids and glycerol. There are about 16 different fatty acids commonly present in foods. having particularly high calcium needs. Therefore. Pregnant adolescents are an exception to this. Saturated fat raises the level of cholesterol in the blood. Nearly all the fats in our bodies and in foods are triglycerides. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. calcium absorption from the gut increases and no additional calcium is generally needed. Breast feeding women need extra calcium. . The nature of fat depends on its constituent fatty acids. monounsaturated or polyunsaturated. Fats tend to be solid at room temperature whilst oils are liquid. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Vegetable fats are generally unsaturated. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. monounsaturated or polyunsaturated. Fats and oils are essentially the same.
However. Because of this conversion. though fish oils may also be high in polyunsaturated fatty acids. They are widely present in plant oils such as sunflower. If there is just one double bond then it is monounsaturated. For this reason. The body can make its own cholesterol and so a dietary source is not required. If there is more than one then it is polyunsaturated. They are usually of plant origin. fish oils are sometimes used therapeutically. D. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. These are linoleic acid and alinolenic acid. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Cholesterol belongs to the sterol group of fats. Fats have a number of important functions in the body. Plant oils may be hardened by the addition of hydrogen atoms. lard. fats act as carriers for fat-soluble vitamins A. suet and meat fat are saturated fats. Linseeds and linseed oil are particularly rich sources of a-linolenic acid.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Butter. This process is known as hydrogenation. then it is unsaturated. Unsaturated fats are liquid at room temperature. converting double bonds to single bonds. Saturated fats tend to be animal fats and are solid at room temperature. arachidonic acid is not an essential fatty acid as was once believed. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Hydrogenated vegetable oils are often present in margarine and other processed foods. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Fats are also essential for the structure of cell membranes and are precursors of many hormones. rapeseed and soyabean oils. Two fatty acids are termed essential fatty acids. E and K. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. . As well as being a concentrated source of energy. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. These must be present in the diet as the body is unable to make them itself. It is present in all animal tissues but is absent from plants.
Egg yolks and highfat dairy products are high in cholesterol. It has been suggested that trans-fatty acids can increase the risk of heart disease. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). stress and environmental pollutants can increase the generation of free radicals in the body. There are four main types of lipoprotein involved in cholesterol transport.Cholesterol is transported in to various proteins. HDL cholesterol may help protect against the risk of heart disease. eggs and dairy products all contain saturated fats. Hydrogenation of margarine causes this to occur. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Polyunsaturated fats are usually from plant sources. Cholesterol is present in all animal foods but not plant foods. A number of factors. Unsaturated fatty acids exist naturally in the cis form. C and E offer protection against free radicals. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Saturated fats are nearly always from animal foods. Fresh fruit and vegetables are rich in these anti-oxidants. These are called the cis and trans forms. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. especially when exposed to heat or sunlight. Meat. saturated fat raising blood cholesterol. Cholesterol may form plaques on artery walls if levels in the blood are too high. Anti-oxidants such as vitamins A. It is the LDL cholesterol which has been linked to heart disease. Polyunsaturated fats can also generate free radicals. Lard and suet are saturated fats. This can lead to atherosclerosis. Olive oil is a monounsaturated fat. Because of this high blood cholesterol is linked with heart disease. Unsaturated fatty acids can exist in two different geometric forms. including alcohol. These complex molecules are called lipoproteins. Coconut oil and palm oil are vegetable sources of saturated fats. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. .
All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. between 10-20% of child-bearing age women are said to be anemic. The remainder is stored in the liver. In developed countries.5g of iron. which acts as an oxygen store in muscle tissue. A small amount is present as myoglobin. Symptoms of anemia include tiredness. 1/3 suffering from severe deficiency and anemia. Advice to vegetarians is to keep fat intake to a minimum. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Special emphasis is placed on reducing the amount of saturated fat in the diet. It also plays a vital role in many metabolic reactions. loss of appetite and pallor. spleen and bone-marrow. The body contains between 3. lack of stamina. headaches. 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%. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Iron deficiency can lead to anemia. Vegetarian diets tend to be lower in fat than omnivore diets. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Iron deficiency is the most prevalent nutritional problem worldwide. 2/3 of which is present in hemoglobin. However. Dietary advice is to reduce this. and to use olive oil for cooking purposes. transporting oxygen in the blood to all parts of the body.5 and 4. Iron is essential for the formation of hemoglobin. people with low iron levels having lowered resistance to infection. IRON Iron is an essential component of hemoglobin.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. and iron deficiency in infants can result in impaired learning ability and behavioral problems. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Research has also shown iron deficiency to be associated with impaired brain function. . insomnia. breathlessness. Iron also plays an important role in the immune system. the red pigment in blood. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs.
In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Proteins are made up of smaller units called amino acids. green peppers. Lowered levels of iron in the diet result in improved absorption. Non-haem iron is less easily absorbed by the body than is haem iron. plant proteins may not contain all the essential amino acids in the necessary proportions. Good sources of iron for vegetarians include wholegrain cereals and flours. 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. Excess dietary protein may lead to health problems. eight of which must be present in the diet. sugars. and some dried fruits. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. a varied vegetarian diet means a mixture of proteins are consumed. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. amino acids and alcohol can also promote iron absorption. Phytates. Iron absorption can also be influenced by the amount of iron in the diet. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. pulses such as lentils and kidney beans.Dietary iron exists in two different forms. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. and fresh leafy green vegetables. Citric acid. Haem iron only exists in animal tissues. blackstrap molasses. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Foods rich in vitamin C include citrus fruits. Vitamin C greatly increases the absorption of non-haem iron. leafy green vegetables. These are the essential amino acids. despite a high intake of fiber and phytate. However. Fiber may also inhibit absorption. oxalates and phosphates present in plant foods can inhibit absorption. the amino acids in one protein compensating for the deficiencies of another. The absorption of iron is influenced by other constituents of a meal. Unlike animal proteins. as can tannin in tea. There are about 20 different amino acids. whilst in plant foods iron is present as non-haem iron. .
cheese and yoghurt). There are about 20 different amino acids commonly found in plant and animal proteins. oats.Proteins are highly complex molecules comprised of linked amino acids. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Most foods contain at least some protein. pulses. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Amino acids are simple compounds containing carbon. Proteins in skin and bone provide structural support. A typical protein may contain 500 or more amino acids. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. histidine is also considered to be an essential amino acid. cereals (wheat. For children. soya milk and textured soya protein such as soya mince). nitrogen and occasionally sulphur. and the transmission of nerve impulses are all dependent on proteins. The eight essential amino acids required by humans are: leucine. Different foods contain different proteins. Amino acids link together to form chains called peptides. . oxygen. Protein can also provide a source of energy. tryptophan. The amino acid that is in shortest supply is called the limiting amino acid. threonine. free-range eggs and some dairy products (milk. and lysine. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Muscle contraction. Certain amino acids can be made by the human body. hydrogen. and rice). phenylalanine. valine. However. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. immune protection. protein is used. methionine. each with their own unique amino acid composition. Excess protein may also be converted to fat and stored. isoleucine. They play a crucial role in virtually all biological processes in the body. the essential amino acids cannot be made and so they must be supplied in the diet. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Proteins are essential for growth and repair. soya products (tofu. Good sources of protein for vegetarians include nuts and seeds. Many hormones are proteins. All enzymes are proteins and are vital for the body's metabolism.
pulses. and in some cases better. Many plant proteins are low in one of the essential amino acids. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. The limiting amino acid tends to be different in different proteins. This is why plant proteins are sometimes referred to as low quality proteins. muesli with milk (soya or cow's). it has been thought that protein complementing needed to occur within a single meal. This means when two different foods are combined. milk and cheese tend to be of a higher protein quality than plant proteins. Previously. However. As such. grains tend to be short of lysine whilst pulses are short of methionine. which is regarded as the ideal. Vegetarians and vegans eating a well-balanced diet based on grains. Combining plant proteins. than protein from animal foods. For instance. Soya is a high quality protein on its own which can be regarded as equal to meat protein. such as meat.Protein quality is usually defined according to the amino acid pattern of egg protein. it is not surprising that animal proteins. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. This is known as protein complementing. such as a grain with a pulse. Beans on toast. and rice with peas or beans are all common examples of protein complementing. leads to a high quality protein which is just as good. the amino acids in one protein can compensate for the one lacking in the other. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. cheese or peanut butter sandwich. This does not mean that vegetarians or vegans go short on essential amino acids. seeds.
Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). particularly the bone marrow tissues responsible for red blood cell formation. It contains cobalt. Fermented soya products. Symptoms include excessive tiredness. can also occur. Because infants and children are growing they require more protein than adults (proportional to their body weight). B12 is necessary for the rapid synthesis of DNA during cell division. the maintenance of the nervous system. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Many vegan foods are supplemented with B12.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. and so is also known as cobalamin. involving the degeneration of nerve fibers and irreversible neurological damage. It is exclusively synthesized by bacteria and is found primarily in meat. This is especially important in tissues where cells are dividing rapidly. However. This results in anemia. Vitamin B12 neuropathy. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Vitamin B12 is necessary for the synthesis of red blood cells. Deficiency can cause anemia. If B12 deficiency occurs. While vegetarian diets usually meet or exceed protein requirements. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. and growth and development in children. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. DNA production is disrupted and abnormal cells called megaloblasts occur. 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. seaweeds. and algae such as spirulina have all been suggested as containing significant B12. There has been considerable research into proposed plant sources of vitamin B12. . they are typically lower in total intake of protein than non-vegetarian diets.
Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. Spirulina. analysis of fermented soya products. In comparison. However. People on diets low in B12. These cannot be utilized to satisfy dietary needs. dairy products and eggs.breathlessness. Fermented soya products. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. have both appeared to contain significant amounts of B12 after analysis. miso. including tempeh. There has been considerable research into possible plant food sources of B12. and nori. Around 80% of this is stored in the liver. Assay methods used to detect B12 are unable to differentiate between B12 . However. a seaweed. Vitamin B12 can be stored in small amounts by the body. shoyu and tamari. known as intrinsic factor. may be obtaining more B12 from re-absorption than from dietary sources. The only reliable unfortified sources of vitamin B12 are meat. Total body store is 2-5mg in adults. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. seaweeds and algae have all been proposed as possible sources of B12. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. found no significant B12. known as B12 analogues. Other symptoms can include a smooth. When deficiency occurs. B12 is also important in maintaining the nervous system. pallor. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. including vegans and some vegetarians. This is known as enterohepatic circulation. listlessness. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. folic acid also being necessary for DNA synthesis. Anemia may also be due to folic acid deficiency. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. and poor resistance to infection. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. it is thought that this is due to the presence of compounds structurally similar to B12. sore tongue and menstrual disorders. an algae available as a dietary supplement in tablet form. Vitamin B12 is excreted in the bile and is effectively reabsorbed.
However. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Vecon vegetable stock. though little is known about this. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. 1/2 pint of milk (full fat or semi skimmed) contains 1. as the B12 analogues can compete with B12 and inhibit metabolism. textured vegetable protein. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Zinc is vital for the healthy working of many of the body's .5 µg. soya milks. Human feces can contain significant B12. A range of B12 fortified foods are available. vegetable and sunflower margarines. particularly in areas where hygiene standards may be low. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. veggie burger mixes. Lactating women need extra B12 to ensure an adequate supply in breast milk. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries.and its analogues. It helps with the healing of wounds and is a vital component of many enzyme reactions. and breakfast cereals.2 µg. A boiled egg contains 0. 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. B12 not being absorbed through the colon lining. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Pregnant women are not thought to require any extra B12. In the past. B12 has very low toxicity and high intakes are not thought to be dangerous. Bacteria present in the large intestine are able to synthesize B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure.7 µg. Boiling milk can also destroy much of the B12. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. A slice of vegetarian cheddar cheese (40g) contains 0. the bacteria produce B12 too far down the intestine for absorption to occur. These include yeast extracts.
yeast. Zinc is found in all parts of our body. 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. carbohydrates. Particularly high concentrations are in the prostate gland and semen. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. a poor immune response and skin problems. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. As a component of many enzymes. beans and lentils. zinc is involved in the metabolism of proteins. The more sexually active a man the more zinc he will require. prostate problems. and decreased growth rate and mental development in infants. It is thought that zinc supplementation can help skin conditions such as acne and eczema. 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. anorexia nervosa. 30% in bone and about 5% in our skin. There are no specific storage sites known for zinc and so a regular supply in the diet is required. wholegrain cereals. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. delayed wound healing. Dietary fiber and phytic acid. inhibit zinc absorption. It is always better to seek the advice of an expert before dosing yourself with supplements. Our body contains about 2-3g of zinc. found in bran. Good sources for vegetarians include dairy products. Other symptoms of zinc deficiency can include hair loss. Zinc has a range of functions. alcoholics and those suffering from trauma or post-surgery. fatigue. . nuts. 60% is found in muscle. The first signs of zinc deficiency are impairment of taste. seeds and wholegrain cereals. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. pulses and nuts. and in liver function. in the metabolism of the ovaries and testes. diarrhea. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. lipids and energy. The recommended amounts of zinc for adult men are 1/3 higher than those for women.systems. Only 20% of the zinc present in the diet is actually absorbed by the body. particularly in association with protein foods. in insulin activity.
The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. 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. phosphates. but it is thought that demands are met by increased absorption from the gut. skin. Baking can destroy over half the phytic acid in whole meal bread. Zinc is lost via the feces.g. Various chemicals added to many processed foods can also reduce zinc absorption e. sweat. particularly iron and copper.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. hair. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. vomiting and fever. 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. Pregnant women do need extra zinc. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. A vegetarian diet makes you a healthier person. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. EDTA. . but also some common sense. You will have a larger chance of not succeeding if you do it this way initially. such as Iran and other Middle East countries. semen and also menstruation. Excess zinc is toxic. but getting started with this new lifestyle takes not only dedication. Too much zinc will interfere with the metabolism of other minerals in the body. urine. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. 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 mothers need extra zinc in their diet.
A little later in this book. take the next step by making sure you always buy free-range eggs and vegetarian cheese.Some people start out by eliminating red meat first. Be prepared to take a little teasing or snide remarks. Learn as much as you can about nutrition and what your body needs to thrive and prosper. tofu. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Others eat vegetarian food one day a week. we'll give you some great veggie recipes. but investing in a cook book is a great way to start. but you can learn to stay healthy by understanding what it is your body needs. The important thing is to work out what will suit you and stick with it. . We've given you most of what you need to know in the above chapters. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. Don't go it alone. You'll have to change your habits. Buy a vegetarian cookbook (or borrow one from your local library). to avoid any embarrassment when friends are cooking for you. Be careful about hidden non-veggie ingredients in foods. And. Vegetarians are sometimes the brunt of jokes and prejudices . then two or three days and eventually every day. including meat alternatives like mince and sausages made from soya or Quorn(tm). remember to let them know in advance that you are vegetarian. As you get more confident about vegetarian food. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Try something new. Whether you need simple step by step instructions or gourmet dishes to impress your friends. then fish. Educate yourself by reading labels or making all your food yourself. this can be difficult. but always be a learner when it comes to your body and what you put into it. Don't be put off by a bit of teasing or ill-informed scare stories. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. then poultry. there are literally hundreds of vegetarian cookbooks around. If you've grown up eating meat.usually from people who know very little about their own health and dietary needs. cous cous and all sorts of vegetables. 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.
but you don't need to buy everything! In fact. Many of the basics . That includes anything made with animal products or preservatives. many meat-flavored varieties are actually vegetarian) Yeast extract (e.g. vegetable oil. dairy products. pumpkin.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. free-range eggs. 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. 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. flour. Most people keep a few stock items in their kitchen cupboard or freezer.will be suitable for vegetarians . 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. frozen chips etc . Then you'll need to stock up on vegetarian friendly foods.bread. sunflower and many others) The list looks long. Donate it to a church or local food pantry. 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.
stir-fry and curries can be made with soya mince. Most chefs in quality restaurants <http://www. Once you've broken out of the conventional meat-and-two-vegetable routine. If not. Many have extensive. jacket potatoes. feeds their ego and gets you an outstanding meal. well stocked salad bars. call ahead and ask if they offer vegetarian entrees and if not. ask your server what is available. If you are going to a quality restaurant or one that is locally owned. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. chili. you can break all the rules. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Look at the soup bars also. you will get a yes. Most often than not. It shows their talent. pulses or just vegetables. veggie sausages. Bean burgers. Many of your favorite dishes. many cheeses and all sorts of ready meals. If you know you are going to be eating in restaurant X on Saturday. Most all of the better chain food restaurants have salad bars.associatedcontent. scrambled eggs. DINING OUT For many new or wannabe vegetarians. If you find yourself in that predicament. that fear keeps them from accepting dinner invitations from family and friends. baked beans. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. you will almost always be able to find a vegetarian friendly meal on the menu. all have something vegetarian on the menu.html> are more than happy to whip something up. Or worse. such as spaghetti bolognaise. many of the soups are bean based with no meat. pizzas. pasta sauces and soups are all suitable for vegetarians already. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries.Eating vegetarian is a real culinary adventure. . ratatouille. can something special be prepared. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. If not. or stick with more familiar tastes if you prefer.com/theme/609/restaurants.
and samosas. And if the gang heads out for pizza. The Indian diet has a rich tradition of vegetarianism. called ghee . as well.Even fast food restaurants are getting into the healthy trend. be aware that many Indian dishes are prepared using clarified butter. offering delicious vegetable entrees.Italian restaurants are another great option for vegetarians.try dal. Japanese. are just as tasty as the meat-loaded kind. you were wrong. you can have gazpacho (a cold vegetable . get their protein from rice and beans (just make sure that they use vegetable broth. especially the ovo lactos. spanikopita (spinach pie) and salad made with a grain called tabouli. rice and noodles. Most fast food chains now offer garden salads in a wide variety of different flavors. Chinese restaurants are great for vegetarians. and not beef or chicken). Plain cheese pizza. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. Pasta with meatless marinara sauce is a staple menu item. which is loaded with vegetables. spicy lentil dish. yogurt and fruit or a number of other meatless items off the menu. ovo lactos have lots of options. If you like Mexican fare. Indian restaurants are terrific for vegetarians. Depending on the chain. If you're new to Indian cuisine. don't fret . Tell your waiter that you don't eat meat.just ask that your meal be prepared with vegetable oil instead. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. Hit a Greek restaurant and load up on hummus. Other ethnic options are excellent choices for vegetarians. delightful little pastries stuffed with meat. Just take a moment to quiz your server about how the dishes are prepared . which are an excellent source of protein (and delicious). too. dolma (stuffed grape leaves). Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. baba ganoujh (a delicious eggplant spread). you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. such as pasta fagioli. or even a cheese-less pizza topped with vegetables. or Mexican food. you have a delightful adventure ahead of you . If you thought you'd never dine again under the Golden Arches. as it pasta primavera. you can add a baked potato. and they'll make sure your meal comes the way you want it. though. too. a traditional. Many Italian soups. At the big chain restaurants like Olive Garden or the Spaghetti Factory. although not all cities have them. Order your salad with no meat and you're set to go.some dishes that sound vegetarian on the menu may contain meat or eggs.
and. chiles rellenos (green peppers stuffed with cheese. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. books and magazines so they can learn more. If you're the host. remember that's it's just for one meal . In those cases.both attending them and hosting them . Etiquette is. tostadas and tacos. simply order a salad or baked potato. enchiladas. Here they are worrying about your health and you are worrying about hurting their feelings. even if your hosts know that you're vegetarian. enjoy the company and have a good time anyway! .burritos. you need to make the best of things. If you're not comfortable with taking a chance on the veggie burger. that your diet is the perfect diet for you. Dinner parties . Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. The choices are more diverse than what you think. Don't be afraid to ask questions when you are dining out. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree.soup). Or you may end up in a situation where your hosts simply have no idea of what your needs are. fundamentally. Assure the well meaning. the family member or friend that just will not accept that you've gone meatless. But what if you're the guest? Often. smile and say that they're so delicious that you're happy to enjoy them. but often misguided. they may not know how to feed you. if you're questioned. loved one that you are indeed paying attention to your health. do so . If all there is on the table that you can eat is bread and salad. the breaded and fried) and bean-and-cheese versions of all the usual favorites . about behaving well under challenging circumstances. Offer to show them websites. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. you can make sure that you have a tempting variety of delicious foods. and you have the research to back it up. you really do have to stand firm. This is one time.can be problematic for people on special diets. That you feel. It's tough. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. Even if it's disappointing.chat with your tablemates.
Hide the meat under some lettuce.and it'll save you the effort of serving. so you have more time to enjoy your guests. or peanuts. Chances are good that people won't even notice that they are eating dishes that don't contain meat. If the conversation is compelling. One sure way to make everyone happy is to serve a variety of different dishes buffet style.If there's absolutely nothing on the menu that you can eat. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. allowing guests to fill their plates only with what they want. and leave some empty space so it looks like you ate something. and you think there might be challenges finding something to eat. you can make them feel extra welcome in your home.no one will be looking at their plate and wondering why there's still food there . If someone asks. It's a choice only you can make! . Part of being a terrific host is anticipating your guests' needs.how about offering the same courtesy to them? When you invite guests to dinner.squish things around and mess up your plate. ask them if they have special dietary needs. or your hostess sits a plate of animal food in front of you. Whatever happens.some are allergic to bell peppers. no one is really interested in what you can't eat. tell them you're vegetarian and steer the conversation to something else. don't make an issue of your diet. or dairy. You'll be surprised at what people have to say . do what children do . If you're headed to a big social event like a wedding or a family dinner. You should only serve meat if you genuinely feel comfortable doing so. You can choose to prepare a separate meal in your home for your meat eating guests. To be blunt. but you won't be suffering from hunger pangs throughout the evening. but only do so if you won't be compromising your choices. by all means do that. When having people to your home for dinner. eat. most people won't notice how much you did. then eat a light meal before you leave the house. or if there's anything they absolutely hate. or didn't. It helps them to feel comfortable if they don't want to eat something . Think about how you'd like to be treated when you go to dinner at a friend's home . stick to your choices and prepare a vegetarian dinner. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. Even under the worst circumstances there will be something for you to snack on. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. If you're comfortable handling meat products and are doing it for the courtesy of your guests.
soy is less likely to cause allergies than cow's-milk-based formulas. (And if you're a vegan and you breast feed. what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead. The good news is. pesticides or other contaminants that you would if you were eating meat. Cow's milk should never be fed to babies under one year old. This isn't necessarily true. your breast milk is superior to that of meat-eating mothers . Whether or not you breast feed is entirely your decision but. as it can cause intestinal bleeding and lead to anemia. Infant formula. We all start out life as lacto vegetarians.you're not passing on any of the antibiotics. 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. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. too . . if you're a vegetarian. In addition to the sugars and other nutrients. The timing varies from baby to baby . studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. scientists believe that there are other.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. Should you decide not to breast feed. and when she takes a quart or more of a formula per day and still acts hungry. for most babies. it's time to introduce your baby to solid foods. substances in breast milk that make it superior to infant formula. it's time to transition to solid foods. breast milk is the optimal food. and it's all we require or should eat for the first four to six months of life. your child is still a vegan. At the four-to-six month mark.So you've decided to become a vegetarian. made just for us and full of all the nutrients we need. But don't give regular soy milk to a baby less than a year old. Out first food is our mothers' milk. is made as close as possible to that of mother's milk. as yet unidentified. choose a soybased formula . Also. the alternative to breast milk. as it's not designed to meet their nutritional needs.breast milk is a natural food for humans while cow's milk is not).
It's smart to introduce new foods one at a time. Most babies are very fond of lentils. begin to slowly introduce other foods.they'll be a bit fussy sometimes. Vegetarian and vegan children are just like any other kids . Slowly add tofu into their meals and snacks.You'll want to introduce solid foods slowly. regular soy milk or rice milk. Raw vegetables can be introduced then. as well as soy cheese and soy yogurt two servings per day. juice. As long as it's safe for the baby to chew. and lightly blanched and cooled broccoli. starting with veggies that are easy to chew and unlikely to present a choking hazard. an vegetables that adults eat are fine for a child. 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.once your child is old enough to transition off formula. you can start offering your child some vegetarian versions of classic kids' favorites. lettuce and other leafy green vegetables. sharp. you can give him water. hot dogs and sandwich slices . about a half-ounce per serving. as almost every baby can digest it easily and unlikely to cause an allergic reaction. preservatives and any other additives that your baby doesn't need. When giving babies "finger foods. except for not feeding them meat. Once your baby eats cooked cereal. Start with cooked grains . or round.rice cereal is best." take care that the foods aren't too hard. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. 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 . At seven to ten months. buy ones that are free from added sugars. or any other nutritious liquid. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. which can be cooked until fairly soft and have a pleasant. so if your baby has sensitivity to a food you can easily identify it. large. so that their systems can get used to the change in diet. regular soy milk. bland flavor. Good choices are carrot sticks. If you buy prepared foods. Follow the same feeding schedules and advice that you would for any other baby. Nut butters should not be fed until after 12 months. As you ease into the toddler/preschooler years (ages 1 to 4). Start with raw.
as time passes. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. which is calorie-dense and full of good fats. you often find yourselves negotiating to find a middle ground that you can live with. You choose someone to spend the rest of your life with and. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . but the other is neat. Don't worry about a vegetarian diet affecting your child's growth . filling plant foods. He loves reality television. they sometimes don't get all the calories they require.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. she adores opera. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require .Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. Peanut and almond butters are excellent sources of calories for kids. they caught up by age 10. too. So be generous with the snacks featuring grains.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. One partner may be a social butterfly but . One of you is messy. Very young children also need to eat more than three meals each day. and weighed slightly less than children raised on an omnivorous diet. 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. and since small children have equally small stomachs. when they were actually taller than average.add avocado. cookies and other baked goods Vegetarian diets feature a lot of bulky. All marriages are about compromise. fruits and vegetables to add lots of necessary nutrients to their diet. to sandwiches.
Try to respect their decision. As the popularity of vegetarianism increases. you may be turning them off entirely. • Never attack your spouse's point of view. • Acknowledge that your spouse's diet isn't meant to hurt you. The key to making it work is acceptance of each other's choices. You can't control what your spouse eats . and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. when you're single and dating. There are probably far more of those than there are issues on which you don't see eye-to-eye." particularly if they're simply eating the same diet as most of the other people they see every day. it isn't a choice designed to make your life unhappy or more complicated. If your partner eats meat. See if you can get them to eat soy hot dogs. But that's unrealistic . You and your spouse may agree on a lot of things. Choose venues that offer both meat dishes and vegetarian options. • Try to find restaurants where you can eat together. and it has to be for them.but don't lecture. • Try to get your partner to compromise on certain foods. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. especially in public. • Play an active role in shopping and preparing meals. veggie burgers and non-dairy cheese at home. No one likes to be told that they're "bad.but you can control how you behave towards them. the subject will come up naturally . getting to work and raising children can sometimes make even the smallest difference seem enormous. but still disagree on how to eat.the other's happy to stay home every night with a good book. 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. and the day-to-day struggle of paying bills. 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. If your partner is interested. too. . doing laundry. Try to keep in mind that your choice to become vegetarian was a personal one. Married couples figure out how to adapt to such differences. whether it is based on ethical principles. to believe that your ideal partner will share all of your values. • Be a positive role model. • Don't talk endlessly about your diet. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. appealing meals so that your partner can see that the diet isn't boring. so that you can enjoy a fine meal together.no two individuals are exactly alike. on convenience or on habit. closing the door to them making that step themselves in the future. It's understandable.
you can't control what they eat.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.and if they're not supportive. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. Although vegetarians aren't looked down upon today as much as in the past. however . sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. so only you can figure out the answers to these questions. there will still be people who think that your new lifestyle is a weird one. and nagging doesn't help. your parents. One thing is certain. you may find them ridiculing your food choices or even actively trying to sabotage you. your children or roommates.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 .• If you've agreed not to eat meat at home. and dedicate a special section of the refrigerator to meat storage. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. If you can't stand to have meat around you at all. Whether you live with a partner. asking that it's wrapped in such a way that you don't have to look at it. Eating together is one of the great pleasures of any relationship. Again. . Negotiate a menu plan that's acceptable to both of you.and not turning them off by lecturing them! Only you know the dynamic in your home. this is a huge issue. Even if they're supportive of your decision. accept that your spouse may eat meat sometimes when they're not with you. that's great . any more than it's theirs to turn you back into a meat-eater. You may have to ask the others in your home to cook meat outside on a grill. If they want to change. it's more than likely that you're the only person in your household going meatless. DEFENDING YOUR CHOICE Being new to vegetarianism.
Becoming a vegetarian is an exciting change in your life. 2. Consider. The vegetarian lifestyle will be most difficult for the non-vegetarian. (Vegetarian food is also available for Israeli vegetarian soldiers.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Try to find some good vegetarian recipes that you find convenient and enjoyable. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. even though many Israeli soldiers do not normally keep the kosher laws. here are some helpful tips to allow you to deal with your partner's choice: 1. while your spouse would be doing so if she/he ate meat. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Try out a few of these yummy recipes. . Learning how to cook without meat can be a daunting task. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. You don't need to be an expert. 4. but it doesn't have to be. and prepare your own entrée on the other nights. It all comes down to what your needs are. If your partner has decided to go vegetarian and you don't embrace that choice. so that nobody's beliefs will be violated. Recognize that if you eat vegetarian food you are not compromising any principle or belief. and that you can share together. and the compromises you and your family are willing to make. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. When family and friends begin to question your new meatless diet. Here are some great recipes for you to try. A little compromise and understanding can go a long way. that all meals served by the Israeli military are kosher. Try to see the positive side of your partner's diet.If your feelings aren't that strong. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. and when . you may simply want to negotiate who cooks what. 3. for example. 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.) 5.
salt. Fry tortillas individually in a small amount of hot oil until soft. Fill tortillas with potato mixture. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . or until hot and bubbly. husks removed • 1 large onion. Set aside to cool. or until tender.Potato and Bean Enchiladas • 1 pound potatoes. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. coarsely chopped. chili powder. Spoon tomatillo sauce over enchiladas. Place seam side down in an oiled 9x13 inch baking dish. Mix potatoes together with pinto beans. 1/2 cheese. puree with half of the cilantro until smooth. Bake for 20 minutes. Meanwhile. toss diced potatoes together with cumin. In a bowl. Bake in the preheated oven for 20 to 25 minutes. and ketchup. Once cooled. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. and spread remaining cheese over sauce. divided • 2 (12 ounce) packages corn tortilla • 1 (15. and roll up. and 1/2 cilantro. chopped • 1 bunch fresh cilantro.5 ounce) can pinto beans. and place in an oiled baking dish. boil tomatillos and chopped onion in water to cover for 10 minutes. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic.
Cook for about 8 minutes. oregano. Serve hot. chopped 1 egg. In a large bowl. kidney beans. place on skillet and flatten with a heat-proof spatula. turning once. Black Bean Rice Burgers • 1 (15 ounce) can black beans. finely chopped • 1 egg. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Season with cumin. and basil. Stir in tomatoes. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. heat skillet over medium-high heat. split . salt and pepper. until brown on both sides. and reduce heat to medium. and cook 4 minutes. Cook until vegetables are tender. and simmer for 20 minutes. green onions. carrots. Sauté onions. Cover. stirring occasionally. egg. Bring to a boil. Wrap the mixture in cheese cloth or paper towels. and reserved potato starch.pour off the water and save the remaining potato starch. coarsely shredded 4 green onions. The starch from the potatoes will settle into the bottom of the bowl . and squeeze out the excess liquid into another bowl. peeled and coarsely shredded 1 medium onion. rinsed and drained • 1 cup cooked brown rice • 1 small onion. celery. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. combine the potato mixture.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. mix the potatoes and onions. For each pancake. about 6 minutes. Stir in mushrooms. and chili powder. lightly beaten • 6 tablespoons salsa. and garlic until tender. press together about 2 tablespoons of the potato mixture with your hands. and corn. Stir in green pepper. Potato Pancakes 4 medium baking potatoes. red pepper.
and separate into 4 rectangles. from the heat for 4-5 minutes or until cheese is bubbly. thickness. 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. In a small bowl. Pinch together perforations to seal. Unwind the roll dough. Sprinkle half of the Parmesan cheese over each tomato. sour cream mixture and slice of cheese on bun. or until golden brown. Flatten to 1/2-in. Place 2 slices mozzarella on each rectangle. Tomato Cheese Melt • 1 onion bagel or English muffin. Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). burger. Broil 6 in. Sprinkle each with 1/4 teaspoon oregano. sprinkle half of the cheddar cheese and cayenne pepper. mix well. Top with a tomato slice. onion. mash beans with a fork. Add the rice. Top each with 2 teaspoons tomato paste. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Place 2 rectangles on a 9x13 inch baking sheet. Cover each with remaining dough. combine sour cream and remaining salsa. Press the edges firmly with a fork to seal.In a large bowl. Moisten edges of rectangles with water. Place a lettuce leaf. 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. Bake in the preheated oven 10 to 12 minutes. Cook over medium heat for 4-5 minutes on each side or until firm and browned.
Cover. Bring to a boil. chopped • 1 (8 ounce) can garbanzo beans. and saute onion until tender and lightly browned. butter. basil. stirring constantly. Heat oil in a medium saucepan over medium heat. Remove from oven and let cool completely before breaking into pieces. zucchini.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). In a medium saucepan over medium heat. garlic. In a medium baking dish. and bake in the preheated oven 30 minutes. and continue baking 30 minutes. until cheeses are melted and bubbly. Boil without stirring 4 minutes. melt butter. Monterey Jack cheese. and bay leaf. mix onion. Uncover. sliced • 1/4 pound zucchini. garbanzo beans with liquid. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). stirring to coat. for 1 hour. stir. Stir heavy cream. Stir in brown sugar. corn syrup and salt. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. wine. and continue baking 10 minutes. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Remove from heat and stir in soda and vanilla. stirring every 15 minutes. Pour in a thin stream over popcorn. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Place in two large shallow baking dishes and bake in preheated oven. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . tomatoes with liquid. and Romano cheese into the vegetable mixture. Place popcorn in a very large bowl.
salt. cayenne. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. garlic and shallots in olive oil and set on low. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. softened in water • 3 pounds fresh mushrooms. Add dried mushrooms along with the water they soaked in. Let cook for 15 minutes. Stir in vinegar and cook for approximately 3 minutes. Stir in water. sliced • 3 pounds carrots. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms.• 3 pounds thinly sliced shallots • 3 small red onions. nutmeg. thyme and sliced artichokes and cook for 25 minutes. chopped • 3 cloves garlic. lightly beaten • 1/3 cup butter. Cook for 15 minutes. fresh mushrooms and carrots. Stir in capers and parsley. season with salt and serve. vegetable base. in order for vinegar to evaporate. mashed • 3/4 cup white sugar • 1 egg. Sprinkle flour over onions and cook for 1 minute. slice thinly and set aside. It works well when using a 3 millimeter slicing disk. pepper. Using a extra-large stock pot sauté onions.
Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Bake in preheated oven for 18 to 20 minutes. In a small bowl. softened • 1/4 cup butter. After the dough has doubled in size turn it out onto a lightly floured surface. Place rolls in a lightly greased 9x13 inch baking pan. or line with muffin papers. room temperature • 1/3 cup margarine. baking soda. beat together bananas. Select dough cycle. sugar. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. Lightly grease 10 muffin cups. In a large bowl. Sprinkle topping over muffins. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. cover and let rest for 10 minutes. baking powder and salt. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Spoon batter into prepared muffin cups. Roll dough into a 16x21 inch rectangle. 2 tablespoons flour and cinnamon. mix together 1 1/2 cups flour. egg and melted butter. Cover and let rise until nearly . until a toothpick inserted into center of a muffin comes out clean. softened • • 1 (3 ounce) package cream cheese. combine brown sugar and cinnamon. Stir the banana mixture into the flour mixture just until moistened. press Start. In another bowl. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. Roll up dough and cut into 12 rolls. mix together brown sugar. In a small bowl.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs.
use extra firm).com/products/censura. Remove from heat and add mustard and margarine. When it looks like you could eat it. Add more oil to the middle of the pan. Bake rolls in preheated oven until golden brown. Stir Fry: Sauté onion and green pepper in oil. preheat oven to 400 degrees F (200 degrees C). then add your drained.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. 1/4 cup butter. While rolls are baking. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. When it starts to get golden. mix in the peppers and onion and keep frying. about 30 minutes. confectioners' sugar. 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. You can add some turmeric for color if you like. Heat on Med until thick and bubbly. Add water and mix thoroughly. Spread frosting on warm rolls before serving. Sauté this for another couple of minutes. Meanwhile. move them to the sides of the pan and form an empty circle in the middle for your tofu.doubled. crumbled tofu (don't use silken. about 15 minutes. beat together cream cheese. Set aside. vanilla extract and salt. When they are good and soft.
heat broth in large kettle. Add slowly either cornstarch or flour till slightly thickened. Meanwhile. just keep it till later). and lower heat. tarragon. zucchini. salt and garlic powder. Spoon in veggies and sauce. Add water and mix thoroughly. Place a tortilla in pan and cover in enchilada sauce. mushrooms. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. cilantro and salsa to sauce. olives. chopped 1/4 cup chopped cilantro. Add cooked veggies and coat them w/sauce. Thaw pie shell and take 1/2 out of the tin. combine flour. or just about anything. cook chopped veggies (NOT spinach. nutritional yeast. and close it up as best as you can w/ the torn top shell. 1/2 cup salsa (optional) In medium-large saucepan. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. add spices. To make sauce.A variety of veggies such as green beans. Add rest of cheese on top of that. Set aside 1/2 cup of cheese sauce in separate container. drained 2 medium onions. cumin. or whatever you like. Remove from heat and add mustard and margarine. beans. Roll and push to one . black). Spoon in filling. pinto. Add onion. Heat on medium heat until bubbling and thick. 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. Bake at 400 for about 45 min. till crust is brown and delicious cheese and juice oozes out. layer 1/2 cheese on bottom of lower crust. Mix it up. then add spinach on top. Cook in microwave or oven till about 3/4 cooked. You can add dairy free milk and use veggie bouillon cubes. chopped 1 can olives. Meanwhile.
vegan cream cheese. and lemon juice. repeat process until all noodles are used up. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.. Remove from heat. just to make it a little bit more cheesy!).. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. nutritional yeast at this step. place over medium-high heat until hot. at 375 degrees. Usually lasagna takes about 45 minutes to cook thoroughly. herbed tofu 8 oz. set aside.. until it is thoroughly heated. sauté for 1 minute. keep warm. Continue until all tortillas filled. Add herbed tofu. use your own judgment. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. vegan cream cheese 2 Tbsp. Uncover and bake an additional 20-30 min. Place 3 lasagna noodles in bottom of 11x7 baking dish. Stir in nutmeg (possibly you could add some about 1/4 C. simmer uncovered for 5 min. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Cover and bake 15 min.. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Add parsley and garlic. sliced . Add olive oil to a large skillet. stir well. top with spaghetti sauce. spread carrot mixture over top. 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.end of pan. Bake at 350 until brown. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Add carrots and veggie broth. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. 30-45 minutes.
Heat the oil in a small skillet. be careful not to burn. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Just as the garlic begins to turn brown. pink. preferably organic • 1 to 2 fresh jalapeño peppers. combine the onion with the rice and all the remaining ingredients. Cook over medium-high heat and bring to a boil. about 20 minutes. wine. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. Remove from heat and stir in basil. Allow pan to cool.• 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. remove pan from heat. or black beans. seeded and minced. or until the top is golden brown and bubbly. water. 1 1/2-quart baking casserole. Pour the mixture into a lightly oiled. 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. salt and sugar. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Add the onion and sauté over low heat until lightly browned. TORTILLA CASSEROLE One 16-ounce can pinto. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. and add tomatoes. Bake for 35 minutes. Stir together thoroughly. Reduce heat to low and simmer. In a mixing bowl. covered.
Pour in the sauce. Mix thoroughly. half of the bean mixture. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Let stand for a minute or two. cheddar. 2-quart casserole dish and layer as follows: 4 tortillas. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees.2 cups frozen corn kernels. spelt. Add the noodles and cook until just tender. and then add the baked tofu and . or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. finely diced • 2 to 3 scallions. Simmer gently until the sauce has thickened. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Combine the first 7 ingredients in a mixing bowl. Bake the casserole for 12 to 15 minutes. half of the cheese. Bring water to a boil in a large pot. In the meantime. stirring constantly. heat the margarine or oil in a medium-sized saucepan. Add the celery dice and sauté over medium heat for 3 to 4 minutes. then remove from the heat. according to package directions. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Add the mushrooms and continue to sauté until the mushrooms are wilted. etc. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. overlapping one another. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. When the noodles are done. Slowly pour into the saucepan.) • 1 tablespoon light olive oil • 3 medium celery stalks. or until the cheese is bubbly. and then return them to the pot. Repeat the layers. then cut into squares to serve. thawed 2 scallions. drain them. Lightly oil a wide.
TORTILLA FIESTA • Flour tortillas. cooked with a vegetable bouillon cube. warm the refried beans in a saucepan with a little water to loosen. 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. Top generously with wheat germ. soy yogurt. black olives.scallions and season to taste with salt and pepper. 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. large shallow casserole dish. or until the top is golden brown and beginning to get crusty. Allow to cool for 5 minutes. drained • Cured olives. diced and sprinkled with vinaigrette . letting everyone make their own burritos or tacos with any or all of the ingredients listed above.or soft taco-size. Place everything on the table. black or green • Fresh mozzarella balls or very fresh tofu. Cook some quick brown rice according to package directions. Transfer the mixture to an oiled. warmed or taco shells. and then cut into squares to serve. burrito. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Bake for 30 to 35 minutes.
thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. When the pasta is done. cut each in half lengthwise. about 1/4 inch thick all around. soy. Stuff the mixture back into the potato shells. green part only. Heat as needed in the microwave or in a preheated 400-degree oven.• 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. Add the remaining ingredients and stir well to combine. Pass around the Parmesan cheese for topping the pasta. prepare a platter or two of antipasto and slice the bread. While bringing a large pot of water to a boil and cooking the pasta. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. leaving a sturdy shell. and serve. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Stir in the pasta sauce (and if you've used dry pasta. Scoop out the inside of each potato half. drain it and return it to the pot. or rice cream cheese . When cool enough to handle. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. the diced tomatoes). Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Warm up as needed. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. • 4 large baking potatoes • 1/4 cup organic dairy. MUSHROOM-STUFFED POTATOES.
Add the remaining ingredients and stir well to combine. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. leaving a sturdy shell. Stuff the mixture back into the potato shells. 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. When cool enough to handle. cut each in half lengthwise. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. leaving a sturdy shell. and cook until they are done to your liking. When cool enough to handle. Stir in the cream cheese. Scoop out the inside of each potato half. Combine the mushroom mixture. or rice milk • 2 cups finely chopped broccoli florets. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Stuff the mixture back into the potato shells. cut each in half lengthwise. liquid and all. Scoop out the inside of each potato half. and serve. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Add the mushrooms. stirring occasionally. Season with salt and pepper and stir well to combine. about 1/4 inch thick all around. and serve. chopped • 8 ounces white or cremini mushrooms. Heat as needed in the microwave or in a preheated 400-degree oven. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . cover.• 1 tablespoon light olive oil • 1 large onion. about 1/4 inch thick all around. Heat as needed in the microwave or in a preheated 400-degree oven. Add the onion and sauté over medium heat until golden. Heat the oil in a medium skillet. with the mashed potato in the mixing bowl. soy milk.
CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. baby bella. maple syrup. or a combination) Preheat broiler (unless using a toaster oven).3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. stirring often. shiitake. 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 . or brown rice syrup • 16 ounces fresh organic mushrooms. Remove from the broiler and transfer to a serving container. Stir in the maple syrup. thinly sliced Preheat the oven to 350 degrees. Combine the mushrooms with the teriyaki mixture and stir together. Arrange in a shallow foil-lined pan and pour any excess marinade over them. cover the top of the pie with thin banana slices arranged in concentric. preferably two. Broil until the mushrooms begin turning dark and are touched by charred spots. If using shiitakes. Combine the first 4 ingredients in a mixing bowl and stir together. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. and stir. oyster. Puree the tofu in a food processor or blender until completely smooth. Transfer to a small saucepan and add the chocolate chips. then refrigerate for at least an hour. Cook over medium-low heat. slightly overlapping circles. or to taste • One 9-inch graham cracker crust • 2 medium bananas. then cut into wedges to serve. remove and discard the stems. Just before serving. any variety (portabello. Allow to cool completely. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. about 4 to 5 minutes. until the chocolate chips have melted.• 1 tablespoon honey. Broil in the oven or a toaster oven for 4 minutes. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Wipe the mushrooms clean. or until the top of the pudding feels fairly firm to the touch. cremini.
Stir together until the wet and dry ingredients are completely mixed. Stir in the chocolate chips and optional peanuts. Bake for 25 to 30 minutes or until golden on top. rice milk. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. preferably cane juice sweetened • 1/2 cup chopped walnuts. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. then cut into squares or wedges to serve. then use a whisk until the mixture is smooth. . Bake for 10 to 12 minutes. sugar. and salt in a mixing bowl and stir together. Pour into a lightly oiled 9-inch round or square cake pan. and a knife inserted into the center comes out with chocolate. Combine the flour. baking powder. 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. then carefully remove with a spatula to plates to cool. Combine the applesauce. Let stand for a minute or two. Stir in the chocolate chips and optional walnuts. but no batter. Allow to cool to room temperature or just warm. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. optional Preheat the oven to 350 degrees. optional Preheat the oven to 350 degrees.• 1/2 cup natural style peanut butter. or until the bottoms are just lightly browned. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Make a well in the center of the dry ingredients and add the applesauce and oil. and peanut butter in another bowl and whisk together until smooth. Pour into the flour mixture and stir together until fairly well blended.
cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. or until it's set. Filling: In a medium-sized bowl.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Pour the filling into the crust. 12 servings. Yield 1 tart. then stir in the cheese. Bake it in a preheated 350°F oven for 10 minutes. Mix until the dough just holds together. and salt and pepper into the egg mixture. mushrooms. beat together the eggs and milk. and let cool. Bake the tart in a preheated 350°F oven for about 30 minutes. a mixer or your fingers until the mixture is crumbly. Prick it all over with a fork. Stir the sliced asparagus. the more water you use. and add the water. and cool to lukewarm before removing the bottom. Remove the tart from the oven. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Make a well in the center of the pastry. or to taste Crust: In a medium sized bowl. Remove it from the oven. on the diagonal. into 3/4-inch pieces. Slice six of the asparagus stalks. oregano and thyme. egg yolk and vinegar. Cut in the butter and shortening. Baked Ravioli . adding an additional tablespoon of water only if necessary. mixing quickly and lightly with a pastry knife. combine the flour and salt. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. the tougher your crust will be. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus.
hot and golden. Chop eggplant. whole mozzarella cheese-2 cups shredded. The cheese should be bubbly. In a large saucepan over a medium heat stir place in the olive oil. eggplant. Lower the flame and simmer for 20 minutes. Cover and cook for 10 minutes. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. Place tomatoes in a blender and puree. sugar • 1/2 tsp. package of frozen ravioli • 8 oz. celery onion and carrot. cheese. Slightly undercook them.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. celery carrot and onion. sugar and salt in to the saucepan with the vegetables. parsley. Cook the ravioli as described on the package. pepper and garlic together. Bring to a boil. In a baking pan place in some of the tomato sauce to cover the bottom. salt • 13 oz. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Fry each piece in oil until brown . peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Place the cooked ravioli in the pan and top with the rest of the sauce. Serve with a crisp salad. can Italian peeled tomatoes • 1 tsp. until tender. Add the tomatoes.
shallots and tomatoes to pan and cook until reduced to 1/2 cup. stir to combine. Add eggplant. or until eggplant is tender but not too soft. After you layer them coat them with sauce and sprinkle with mozzarella (lots). cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. Add garlic and onions and cook. stir until coated with oil. Drain on paper towel and then place them in a baking pan with sauce on the bottom.on both sides. mix well.5 ounces each) diced tomatoes • 3 to 4 small zucchini. about 6 to 7 minutes. zucchini. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. Keep going till run out. cubed • 2 green bell peppers. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Cover and cook for 10 minutes. or 2 cans (14. Take remaining 1/4 cup cream and toss with pasta. Add peppers. stirring often. Add 3/4 cup of the cream and boil until slightly thickened. crushed and minced • 1 large onion. . quartered and thinly sliced • 1 small eggplant. minced • 1 Plum tomatoes. about 2 min. coarsely chopped. and herbs. heat olive oil over medium heat. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. coarsely chopped • 4 large tomatoes. Add tomatoes. Cover and cook over low heat about 15 minutes. until softened. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. about 8-10 min. stirring occasionally to keep vegetables from sticking.
) Place tomatoes on baking tray. flour 1/2 tsp salt 1/2 tsp. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Cut each tomato in fours. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Season the tomatoes for taste (salt. cottage cheese 4 eggs 6 tbsp. Boil pasta until al dente. pepper. 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. Mozzarella. crumbles 1 pt. pepper 2 tsp. pkg. butter Preheat oven to 350 degrees. Let it cool down. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. Feta Cheese. Let it cool. Bake tomatoes for 45 minutes until wrinkled & shrunken. Combine oil & lemon juice (for salad dressing. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. etc. . frozen chopped spinach 1/2 lb.Rigatoni With Tomatoes.
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. To tell if it is done. the pie is ready. Bake an additional 5-8 min or until cheese is melted. marjoram. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. heat oven to 400. pepper. Fill each manicotti with mixture. sprinkle evenly with cheese. Then combine the two mixtures into one bowl and stir well. Drain. Let sit for one half hour. Let the pie cool for a few minutes. rinse with cold water and let drain. In medium bowl combine all filling ingredients and mix well. Serve with Italian bread or garlic bread sticks . Grill or broil until colour shows on vegetables. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Thread onto metal or soaked bamboo skewers. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish.) • 2 tsp garlic. flour and eggs. stick a knife or toothpick into the center of the pie.In another bowl mix together salt. Meanwhile. etc. Pour remaining sauce over manicotti. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Make sure you spread it evenly. Uncover. Bake the pie for one hour. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Place filled manicotti over sauce. If it comes out clean. about 10-15 minutes. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly.
sliced diagonally • 2 c baby bok choy. and mushrooms. bok choy. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. Continue cooking. chopped • 1 red bell pepper. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. about 5 minutes. bell pepper. water chestnuts. Serve over rice. water chestnuts. peeled & grated • 1 medium carrot. thin strips . lightly coated with non-stick cooking spray. shiitake mushroom caps thinly sliced • 1 med. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. or until they begin to soften. mix well. 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. Add soy sauce. combine ingredients. until vegetables are crisp-tender. grated • 1/4 C onion. cook onion and garlic in oil for 3 minutes. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. red bell pepper cut in short. chopped • 8 oz. Fry 2-3 minutes on each side or until golden brown. vegetable stock. celery. mustard. stirring frequently. Pour about 1/2 cup batter on hot griddle.
heat oil in large deep skillet or wok over medium heat. . sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. add 2 tablespoons of peanut oil and the lightly beaten eggs. 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. Drain noodles. Drain again and reserve. Pour in the sauce and cook until the rice is heated through. cook 3 minutes. Stir-fry 1 minute. Mix to blend well and set aside. Drain and rinse in cold water. Sprinkle with peanutes or cashews. add to skillet with vegetables. in 1/2" cubes 1 red bell pepper. lightly beaten 1 carrot. cook 1 minute. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. Transfer the eggs from the skillet to a small bowl and break them into small curds. Meanwhile. Place a small skillet over medium heat. cook 30 seconds. Stir briefly. if desired. and peas. add the remaining 1/4 cup of peanut oil and the garlic. When it begins to smoke. bell pepper and bok choy. Add the carrot and boil 1 minute. celery.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Add the carrots. and vinegar. Stir in the rice and stir-fry 1 minute. 3 to 5 minutes. tossing well. stirring frequently. Set aside. about 5 minutes. Add tamari or soy sauce. stirring occasionally. Add mushrooms. Add broth and sugar snap peas. Place a wok over medium-high heat. Add ginger and garlic. stirring occasionally. Serve hot. Bring 1 quart of water to a boil in a small saucepan. Stir until the eggs are firm but moist. simmer until vegetables are crisp-tender. When it begins to smoke. red pepper.
Spray square baking dish. 8x8x2 inches. After all of the ingredients have been thoroughly (yet gently!) mixed. drain them and move the potatoes to a mixing bowl. Mix beans and remaining 1 cup picante sauce. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients.Potato Salad • 2 lbs med. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. let the salad stand for at least thirty minutes before serving. oregano. cook the potatoes in boiling water until tender. Next. drained 1/4 tsp chili powder Heat oven to 350 degrees. 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. mix the oil. They are done when you can easily stick them with a fork. vinegar. with nonstick cooking spray. 6 servings Spinach Stuffed Tomatoes 10 oz. Do not overcook! While the potatoes are being cooked. This dish will keep well in the fridge for up to a week. pkg. Mix rice. and rosemary. Sprinkle with remaining 1/2 cup cheese and the chili powder. spoon over rice mixture. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . egg product. leaving the skins on. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. Let stand 5 minutes before serving. press in bottom of baking dish. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. seeded • 1/2 c chopped green onions • 1/2 c black olives. After the potatoes are tender. 1/2 cup of the picante sauce and 1/2 cup of the cheese. crumbled feta cheese • 1 sweet red bell pepper.
Slice and hollow out centers of tomatoes. sugar. Sprinkle with remaining mozzarella and parsley. onion. Invert tomatoes shells on paper towels to drain. honey. Add 1/2 cup mozzarella cheese. Serve salad in a large bowl. Let stand 5 minutes. garnish with chopped green onion and toasted sesame seeds. soy sauce. shredded • 2 Asian pears. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion.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. Preheat oven to 350 degrees. Let stand for 20 minutes. Chop pulp finely and add to spinach. 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. parmesan. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Asian Slaw • 1 head of Napa Cabbage. Spoon evenly into tomato shells. cilantro and sesame seeds in a large bowl. Discard seeds. green onion and red pepper. Asian pears. This salad goes well with grilled meats and fish. Put in large bowl. carrot. salt & pepper to spinach mixture and blend well. drain well and squeeze dry. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . In another large bowl mix cabbage. Toss the cabbage mixture with the vinaigrette.
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. Add red pepper flakes. (The alcohol burns off but makes tomatoes "come alive". Add parmesan cheese at the end of cook time. Prepare pasta (shell or tube pasta suggested). Add chopped white part of green onion. heavy cream. Simmer tomatoes with the two cheeses for three minutes. Bake at 350 degrees 5060 minutes. salt. garlic. then add 1 cup of heavy cream and simmer for one minute. and pepper. Pour into greased 9x13" pan. 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. Set off burner and allow cheese to melt into soup.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Simmer for 2 minutes. . Rapidly add vodka. prepared according to package directions Melt butter over high heat until bubbly. Cook on low heat for 30 minutes.
sprinkle parsley flakes in a larger circle around the onions. top with parmesan then cheddar cheeses. Zucchini Soup • 4 medium zucchini. cream cheese • Chopped fresh chives or edible flowers for garnish. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. press into pie plate as crust. salt-free lemon/herb seasoning • 1/2 tsp. chopped • 1 tsp. white pepper • Dill weed to taste • 2 pkgs. 8 oz. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Combine potatoes and 1/4 cup onions. . quartered and sliced • 2 cans of 15 oz. vegetable broth • 2 onions. Combine eggs. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. sprinkle paprika in a larger circle around parsley flake circle. milk. Sprinkle with seasoned salt and garlic powder. pour carefully over cheeses. Carefully put a layer of spinach and crumbled feta cheese into the crust. Vermont Cheddar Pie • 2-3 cups diced. Bake at 350 for 1 hour.Mix completely with the sauce and serve immediately.
Serve hot over warm. Add to a large pot and cover beans with water until water is two inches above bean line. Now add chopped green onions and additional season salt if desired. chopped green onions and rice. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Add season salt and continue to simmer this combined mixture for another hour. add remaining liquid. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Garnish with chopped chives or fresh flowers.In a saucepan. Bring to a rolling boil. Add all other ingredients. except seasoning meat. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). pepper and dill weed to taste. or until beans are very soft and a red gravy is produced. approximately 20 to 30 minutes. until smooth. Blend the cream cheese in blender until smooth. Cook for approximately one more hour. a portion at a time. Then blend in zucchini mixture. white rice. After beans have been cooking for approximately 2 hours. Chill over night or until very cold. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. then cover and reduce to a low heat and simmer. onions. chicken broth. add zucchini. Cook mixture until soft.
There is no quick and easy way to improve body composition. many more recipes out there for vegetarians. as a result. not fat. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. since weight lost through these practices is mostly water and lean muscle tissue. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. Not only does exercise burn calories. women require at least 1. There are many. Prepare a medium-hot skillet. lightly oiled.• 2 tbsp powdered sugar Mix all ingredients together very well. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Dieting alone can cause the body to believe it is being starved.500. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. This can negatively affect his physical fitness. In other words. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Be creative and use your imagination. it helps the body maintain its useful muscle mass. Athletes should avoid diets that fail to meet these criteria. 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. In response. it loses fat at a slower rate. final mixture will be a little lumpy. it tries to conserve its fat reserves by slowing down its metabolic rate and. A combination of exercise and diet is the best way to lose unwanted body fat. and it may also help keep the body's metabolic rate high during dieting. Athletes must consume a minimum number of calories from all the major food groups. one should eat less and exercise more. Losing fat safely takes time and patience. .200 calories. This is just a start for you. with the calories distributed over all the daily meals including snacks. This ensures an adequate consumption of necessary vitamins and minerals.
Anaerobic activities. swimming. Aerobic exercise. a mixture of both fats and carbohydrates is used. crosscountry skiing. he needs to run or walk 35 miles if pure fat were being burned.500 calories in one pound of fat. stair climbing. Aerobic exercises include jogging. proper nutrition plays a major role in attaining and maintaining total fitness. To be properly nourished. This section gives basic nutritional guidance for enhancing physical performance. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. will not make up for poor health and exercise habits. most people would need to run or walk over 50 miles to burn one pound of fat. Good nutrition is not complicated for those who understand these dietary guidelines. rowing. Aerobic exercise is best for burning fat. walking. burn little. Because there are 3. if any. athletes should regularly eat a wide variety of foods fro-m the major food groups. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. In reality. fat. Diet In addition to exercise. As a result. examples include jogging. which uses lots of oxygen. especially in large amounts. good health. bicycling. and rowing. and mental alertness. fat is seldom the only source of energy used during aerobic exercise. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. swimming. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Instead. exercise to music. and jumping rope. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. A good diet alone. bicycling. cross-country skiing. running or walking one mile burns about 100 calories. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. such as sprinting or lifting heavy weights. Exercise alone is not the best way to lose body fat. is the best type of activity for burning fat. In addition.selecting a variety of foods from within . For an average-sized person. walking.Fat can only be burned during exercise if oxygen is used. however.
a slow.85 calories/minute (150 lbs. = 5. For example. and a typical. a person running at 6 miles per hour (MPH) will burn 0. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. Weight is maintained as long as the body is in energy balance. A high intake of fats. Keeping a daily record of all foods eaten and physical activity done is also helpful. Good dietary habits help reduce the likelihood of developing CAD. a 150-pound person would burn 5. multiply your body weight by 13 if you are sedentary. Another dietary guideline is to consume enough calories to meet one's energy needs. By comparing caloric intake with caloric expenditure. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet.034 calories/minute/lb./lb. and 15 if moderately active. x 0./min. A well balanced diet provides all the nutrients needed to keep one healthy. Even snacking between meals can contribute to good nutrition if the right foods are eaten.1 calories per minute (150 lbs. especially saturated fats and cholesterol. progressive disease. that is.1 calories/ minute) or about 305 calories/hour. balanced.034 calories per pound per minute. = 11.079 cal. x 0. the state of energy balance (positive. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. CAD. and durations.each group. as shown in Figure 6-3. intensities. results from the clogging of blood vessels in the heart. The result is a rough estimate of the number of calories you need to maintain your present body weight. when the number of calories used equals the number of calories consumed. Thus. To estimate the number of calories you use in normal daily activity. they should eat three meals a day. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. Similarly. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. The blood cholesterol level in most Americans is too high. while participating in archery./min. 150-pound male will burn 11. as shown in Figure 6-4.85) or about 710 calories in one hour./lb. a person will burn 0.079 cal. or negative) can be determined. Avoiding an excessive intake of fats is an important fundamental of nutrition. You will need still more calories if you are more than moderately active. has been associated with high levels of blood cholesterol. 14 if somewhat active. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. .
it is important to eat foods every day that are rich in complex carbohydrates. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. Examples include weight training and the APFT sit-up and push-up events. we should reduce our daily cholesterol intake to 300 milligrams or less. Carbohydrates are the primary fuel source for muscles during shortterm. rice. Individual caloric requirements vary. age. high-intensity activities. Water is an essential nutrient that is critical to optimal physical performance. the contribution from fat gradually increases. can result. water lost through sweating must be replaced or poor performance. whole wheat bread. Sweat consists primarily of water with small quantities of minerals like sodium. the chief fuel burned is carbohydrates. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. and possibly injury. plain water is the best drink to use to replace the fluid lost as sweat. Athletes often fail to drink enough water. pasta. especially when training in the heat. such as candy. sex. It is also important to avoid simple sugars. Very intense activities use more carbohydrates. Cool.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. The current national average is 38 percent. The evaporation of sweat helps cool the body during exercise. As a result. because they can lead to low blood sugar levels during exercise. Athletes . Initially. In addition. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. We should increase our intake of polyunsaturated fat. up to 60 minutes before exercising. high-intensity activities. but to no more than 10 percent of our total calories. The body uses fat to help provide energy for extended activities such as a one-hour run. Because foods eaten one to three days before an activity provide part of the fuel for that activity. 'but as the duration increases. At least 50 percent of the calories in the diet should come from carbohydrates. Concerns for Optimal Physical Performance Carbohydrates. depending on body size. potatoes) are the best sources of energy for active athletes. in the form of glycogen (a complex sugar). Finally. It plays an important role in maintaining normal body temperature. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). are the primary fuel source for muscles during short-term. Foods rich in complex carbohydrates (for example. Repetitive. and training sport.
This can improve endurance. are helpful under certain circumstances. can lead to abdominal cramps. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. it is necessary to first understand what cholesterol is. 1.should drink water before. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles. The recommended dietary allowance of protein for adults is 0. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. these beverages can provide a source of carbohydrate for working muscles. .5 grams per kilogram of body weight per day). and diarrhea. Weight lifters. nausea. Although cholesterol has purposes and is important to overall health and body function. and after exercise to prevent dehydration and help enhance performance. Protein is believed to contribute little. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein.5+ hours) at intensities over 50 percent of heart rate reserve. one's need for protein might be somewhat higher (for example. Therefore. who have a high proportion of lean body mass. drinks that exceed levels of 10 percent carbohydrate.0 to 1. these drinks should be used with caution during intense endurance training and other similar activities. to the total energy requirement of heavy resistance exercises. During intense training. too much cholesterol in the body has damaging effects. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. During prolonged periods of exercise (1. Cholesterol is a fatlike waxy substance and is produced by the liver. On the other hand. during. Sports drinks. as do regular soda pops and most fruit juices.8 grams per kilogram of body weight. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. The primary functions of protein are to build and repair body tissue and to form enzymes. Many people believe that body builders need large quantities of protein to promote better muscle growth. During periods of intense aerobic training. if any.
High cholesterol can be avoided! With a nutritious diet. This is done simply from reducing cholesterol by 1%. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. When the cholesterol level is appropriate. though. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. The purpose of this ebook is to inform. molecules called lipoproteins carry cholesterol to and from cells. meat and eggs your cholesterol elevates.) HDL transports cholesterol from cells back to the liver. and grains you can maintain optimal health as they do not contain cholesterol. alternative ways to manage your cholesterol without having to rely on medications. The two main types of lipoproteins are: High Density Lipoproteins (HDL. This puts you at serious risk for disease such as heart and stroke. As we progress with "30 days to lower cholesterol" you will learn healthy. the levels build up and cause damage by clogging your arteries. there are several different body functions and several different substances that make up our understanding of "cholesterol. When you eat saturated foods such as dairy.Cholesterol forms every cell within the body." As with some fats. educate and provide healthful options. In fact. When cholesterol is at a good level it works to build and repair cells. 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. and produces bile acids which are proven to aid in the digestion of fat. Instead. produces hormones such as estrogen and testosterone. You want to ensure that your levels of this cholesterol remain . Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. With too much cholesterol in the body. HDL is either reused or converts to bile acids and disposed. In fact. Lipoproteins equip the cholesterol to move around the body. it plays a life-giving role in many functions of the body. cholesterol cannot be dissolved in the blood. 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. vegetables. This is known as "good" cholesterol. which is another form of fat.
Due to heart risk factors besides diet. and diabetes mellitus. 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.may lead to heart problems. We will address this issue as we progress in "30 days to lowering cholesterol.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. gender. gender and the heritage of the individual. some people require a very aggressive approach which includes cholesterol lowing medication. and aids to remove LDL from your artery walls. In addition. . Other factors involved in this risk are age. when we speak of having "cholesterol levels" we mean more than one number. Eating fast foods and convenience foods results in eating too many fats and salts. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. consider renting the documentary movie "Supersize Me. For some. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke.high for optimum heart health." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. Low Density Lipoproteins (LDL. Obviously. Understanding the Causes of High Cholesterol Besides diet. If you want to see a graphic representation of this. family history of heart disease. smoking. which can raise our bad cholesterol levels.even when other cholesterol levels are normal . The results on his cholesterol and body health in just 30 days are truly frightening. since having too low levels of HDL ." This documentary details the attempts of one man to live on fast foods and little exercise alone. HDL consists of more protein than triglycerides or cholesterol. To maintain optimum health. we are setting ourselves up for problems. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. other causes of high cholesterol are lifestyle. HDL aids to ensure protection from the risk of heart attack and/or stroke.
Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Diet: An important consideration in eating is choosing lower fat. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.especially bad cholesterol . 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 .A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Age and Gender: Cholesterol levels increase with age. Exercise does not have to be a large time or money commitment. Once a woman starts menopause. including walking. work harder and start earlier in adopting a healthy lifestyle and eating plan. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. the cholesterol level starts to increase. each day will lower cholesterol. High levels of bad cholesterol may even prevent arteries . Just 20 minutes of aerobic exercise.prevents arteries from working their best. Your Arteries and Cholesterol The job of your arteries is to pump blood. While there is not much that you can do about your age. Use low fat cooking sprays to replace heavy oils whenever possible. Women generally have a lower level than men from age 50 to 55. If you have a family history of heart disease and high cholesterol levels. The Dorsal Aorta or the main artery branches out into many smaller arteries. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Buy cooking oils that are unsaturated. It is never too late to start on this path. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.
This means that if you want to prevent heart disease. and strokes. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease.from functioning at all. If this happens often enough you can suffer a heart attack or a stroke. it is critical then that we keep arteries free of bad cholesterol for optimal health. For this reason. The heart relaxes and produces enough force to push the blood through. High cholesterol levels fill arteries with thick substances that prevent your body from working well. As the heart beats. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. smooth interior. Arteries are constructed of a tough exterior and a soft. you need to keep your cholesterol levels in a healthy range.can increase your chances of heart disease or stroke. and the main reason behind the blocking of arteries is high levels of bad cholesterol. the arteries expand and are filled with blood. Each are made up of epithelial cells. The inner layer is smooth and allows the blood to flow easily. this system works effectively and the blood can carry oxygen and other essentials throughout the body. In a healthy person. eating a better diet and getting exercise can help keep you healthy. The middle layer is elastic and very strong. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. Consider: Heart disease is one of the leading killers in North America. No matter what your current health. Even having "borderline" cholesterol levels . Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. 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 . since cholesterol can actually lead to blockages in your arteries.or bad cholesterol levels that are elevated but not considered "very bad" . It helps pump the body's blood. heart attacks. Your heart becomes starved of required blood.
this sort of diet will also make you feel generally healthier and more energetic as well. try to lower your saturated fat intake as far as possible. In fact. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet.Eating is one of the things that can affect your cholesterol level a great deal. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. Being overweight can contribute to cholesterol and to heart ailments. but reducing your intake of all salts is the better choice. . Consume less than 200 milligrams of dietary cholesterol each day. Receive 25_35% or less of your day's total calories from fat. Sea salt is a better option. The effects over all will be immediate. or follow the limits for dietary cholesterol that your doctor sets for you. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. 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. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. In fact. 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. especially if you have very high cholesterol. Again. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. if you have elevated levels of high cholesterol. If you need assistance seek out a nutritionist or dietician. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. As an added benefit. If you have too high cholesterol. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living.
salami and fatty red meats All foods that are fried. 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. rye.Refuse foods made with harmful trans fats such as margarine. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. poultry. • Enjoy foods high in soluble fiber. Limit and eat only in moderation if at all: Highly processed foods. including select cuts of meat. sausages. bologna. hot dogs. which can wreak havoc on your heart health. salad dressing and sauces. You can keep the skin on to seal in the juices so long as you remove the skin before eating. eggs and nuts each week. High cholesterol foods include: Organ meats (this includes liver. fish. These foods include: Oats. 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. and especially processed meats such as deli meats. . dry beans. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt.
Increasing your intake of fresh (not canned. In fact. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. there is no such worry. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. vegetables.and have lower cholesterol levels as a whole. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. Consider all the vegetables you may not have tried yet (please note that this list is not . chicken. You can only eat small portions of animal products before you have to worry about cholesterol content.When selecting meat. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. Select fish such as cod that has less saturated fat than even chicken or other meats. While you do not want to overeat. The white "marble" is fat that can increase your cholesterol. Even the leanest cuts of meat. As an added bonus. not poached. you do not have to worry as much about eating too many 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. With vegetables and fruits. white meat.not to mention the higher rates of obesity . you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. but some fruits and vegetables have been linked to lowering cholesterol in patients. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. and cuts that have less white "marbleized" texture. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.that North Americans face. choose leaner cuts. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. those nations that eat more fruits. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . fish. If you have always felt deprived while following low-fat diets in the past. and grains are healthier . To put it simply. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. When most of us think of "veggies" we think only of a few. you can avoid this in the future simply by eating more fresh fruits and vegetables.
lima beans to azuki beans. and many others) Bean sprouts Lentils Peas (again. navy beans. there are many delicious brands of peas. not just the seeds.there are too many vegetables to list here . mung beans. runner beans. These may include snow peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. sugar snap peas. kidney beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . from black beans. broad beans.complete . soy 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. green beans.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. green peas. red beans. many which you likely have not tried before. borlotti beans.
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. yellow and red peppers. Chieftain. Cortland. Jonagold. Blushing Golden.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. Mcintosh. Mutsu. Gala. . Try the following varieties: Akane. from the common to the exotic. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Braeburn. Fuji. Arlet. Liberty. Honey Crisp. There are many types of mushrooms. not just their size. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. some quite rare. orange. it is a fungus. and others. from butternut to acorn to pumpkins and gourds. Centennial Crab. red potatoes. Mantet. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Kandil Sinap. Empire. 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. Empress. you will be stunned by the range of lettuces out there.
elderberries. Red Haven. and sweet cherries such as Black Russians. there are dewberries. Starking Delicious Plum. nannyberries. Bartlett. Red bananas. and others) Berries (besides the usual strawberries and raspberries. cranberries. and others) Cherries (from sour cherries. cloudberries. lingonberries. Empress Prune_Plum. Royal Plum. barberries. Yataka. Stanley Prune_Plum. Cassava. Red Secor. currants. loganberries. Watermelon. Lapins. and others) Persimmons Pineapples Plums (including Mt. Yellow Transparent. Apple Bananas. Wilson Juicy. Honeydew. Opal. boysenberries.Northern Spy. bearberries. huckleberries. and Sensation Dwarf Peach. bilberries. many kinds. sea grapes. Red Astrachan. wineberries. among others) Pears (including Asian pears. Baby Bananas. Chinooks. crowberries. gooseberries. Unize Plum. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. blueberries. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Reliance. Baking Bananas. Patricia. Monmorency cherries. Dietz. Hedelfingers. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Virginia Gold. Canteloupe. Canary. Russet. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Starr. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Beirschmidt.
you will naturally choose foods that are good for you and for your heart. most of us have tried only a small fraction of the fruits and vegetables that are out there.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. of course. Your taste buds and your cholesterol level will thank you for it.it is only a way to get you started in discovering new fruits and vegetables. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Over the next 30 days. The secret to low-fat eating is to make eating the right foods as attractive as possible. . In fact. you will want to cook your own meals more often. Make it a mission to buy some fresh fruits and vegetables you have not tried. convenience.treat it like a checklist of the food adventures you could have with food. salt. Cooking and Cholesterol If you want to lower your cholesterol. are notorious for offering poor nutrition and plenty of fat. 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. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. find a variety of fresh fruits and vegetables you have not tried and try them. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Realize that these lists of fruits and vegetables is far from complete . Look back over the list of fruits and vegetables . what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Convenience foods. every week. When you have many types of healthy and delicious foods to choose from. If you want to lower your cholesterol over the next 30 days. Print the list and circle all the fruits and vegetables you have not tried. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. and sugar. avoid all fast-food. and prepackaged meals. Read about new varieties of fruits and vegetables and try them as well. use this list of fruits and vegetables. The fact is.
There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Choose fresh ingredients . a salad and sandwich take less time to put together than it takes to phone the pizza parlor. If you must use salt. even if you are lost in the kitchen. Wrap some veggies in a tortilla. There are many recipe books at your local library .This isn't hard to do. Use good olive oil instead of butter. herbs) and garnish with a few nuts.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Vegan. Simply chop up some favorite salad greens (mescalin mix. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Raw food. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Cooking to lower your cholesterol is not very hard. Japanese. you can easily create a salad that is enticing. use only a pinch of the best sea salt you are able to buy. Buy some fresh herbs. 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. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. switch ingredients to healthier alternatives. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Don't overlook cookbooks that feature Chinese. zucchini.the very freshest you can. Use these to add flavor to your cooking rather than relying on salt. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. cucumbers. You can also create a very low fat salad dressing by combining half an avocado with some herbs . If you have recipes you cannot part with. and drizzle the salad with olive oil and lemon juice. cut more veggies into a salad. tomatoes. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Not only is this healthier for you.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. and Indian recipes. 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. carrots.
If you do want to add meat to your salad. You can make similar meals with rice or even low-fat tofu. Avoid highly processed deli and sandwich meats. Combine until blended. Add the pasta and toss until the vegetables are the desired consistency. Experiment with different fruit combinations to find different tastes. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. If you are using apples or other fruits that tend to "brown" in your salad. and lemons can make a beautiful and attractive salad that is very low fat. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches.and lemon juice. 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. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. This makes an excellent and very healthy snack. Instead. Sandwiches: Sandwiches are quite easy to make. . Avoid croutons. Many prepared pasta dishes use plenty of salt or cream-based sauces. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. It can also be a great quick breakfast on days when you are in a rush. use lean and skinless chicken or other poultry. 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. 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. If you are craving desserts.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. Instead of fats or mayonnaise on your sandwiches . Shred your favorite vegetables or cut them into very small pieces. Fruit Salads: Chopping up some of your favorite fruits. berries. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. All can be made into delicious and heart-friendly meals in minutes. whole milk products such as chesses. bacon bits. Pastas: There are a number of pastas available. eggs. Simply cook the pasta in a pot. This can be a very tasty combination and is still quite healthy for you. opt for skinless poultry. and other high-fat foods in your salads.
If you absolutely crave a dessert or snack. you can get planks of cedar that are perfect for baking or grilling fish . and salt that you can. try to stave off the craving with fresh fruit. Choose only lean meats. though. For example. and sugars.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. cover with lemon juice and possibly herbs and grill or bake until done. If this does not work. and hydrogenated fats). Jello. 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. calories. polyunsaturated. fish. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . wafers. you can make these foods even healthier by reducing the amount of fat you use in preparing them. Enjoy white meats. Also.many are very high in sodium. plenty of calories and some fats. Consume fat free. fruit sherbert. calories. fat. and cholesterol . take care to read the labels on these snacks and choose the brands with the least sugar.simply place the fish on the cedar. 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. fig and fruit bars. skim. 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. so overindulging in these will certainly not allow you to keep your heart healthy. these products still do often contain sodium. animal or graham crackers. and poultry rather than red meats. 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. puddings made with low-fat milk that make lower-fat alternatives. low-fat yogurt. However. At many fish shops. 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.
Odds are.Choose fresh rather than processed. Although we may know which foods we should be turning to and which lifestyle changes we need to make. 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. try frozen foods that have no sauces or other ingredients added. If you cannot find fresh produce out of season. though. spiced. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. but you have also learned to associate certain foods with certain ideas and ideals .healthy processed foods. pickled or tinned foods. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. less than healthy foods have needed advertising. you may nit get the same strong images in your head. Today. prepared.a large. Think of the last ten food advertisements you have seen. 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 . You learned to like some foods as a child. 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. Face it. When you think of a salad. However. juicy burger with all the toppings. When you picture a hamburger. Traditionally. adopting a very low-fat diet and healthier lifestyle is often challenging. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. you likely picture the hamburger you see in advertisements . because they were not needed. we don't always do what is right. they were for less-than. most of us have been taught which foods are healthy and low in fat and which are less than good for us.and likely this has been the doing of advertisers. simply because salads and vegetables are advertised a lot less. It sounds crazy.even when those foods are processed and contribute directly to higher cholesterol. there is a huge market for convenience and "junk" .
even those that are fatty and terrible for your cholesterol . Advertisers are trying to make their products appealing. When you visit your local grocery store. Figure out where you see advertisements for foods and then avoid those ads. Also avoid radio ads and restaurant advertisements in magazines and newspapers. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. . Odds are. 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 no mistake. In fact. they are placed at eye level. and lower your cholesterol over the next 30 days as well. much as restaurants do.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. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. though. Add some music or candles to your dinner. but many times these foods are less than great for your cholesterol level. 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. Often. Advertisers do an incredible job at making foods attractive. Take a look at those high-fat and cholesterol-high foods.foods. In too many grocery stores. so that customers are more likely to walk away feeling happy and satisfied with their meal. If this describes you. After all. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. 2) Make good-for-you foods appealing. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. and sodas to the amount of space given to the produce section. sugary foods. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. they come in brightly designed packages that grab the eye.they add ambience to make the meals more attractive and appealing. Most people see the majority of food advertisements on television. junk foods. There is no reason why your heart health should suffer because some advertiser is good at their job. avoid the television for a while and watch your cravings for fatty foods decrease. compare the amount of shelf space given to convenience foods. Is it any wonder that restaurant meals .
Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. Advertising works by staying with you.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. and other foods you are trying to avoid during the next 30 days. Whenever you find yourself craving foods that are high in fat or sodium. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. recall the times you have had terrible fast food or convenience food meals.without feeling cheated or deprived. fast foods. try to find ways to make these foods less appealing. cold. For example. and look up stories about the disgusting things people have found in the fast foods and convenience foods.when buying food that is good for you. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. use a little negative advertising.such as "delicious" and "juicy" described about fatty foods. . 4) Use a little negative advertising. you will find it much easier to stick to a low-fat diet . You can use the same technique to make good-for-you low-fat foods seem appealing. Try to do the same thing as advertisers . watch out for negative words.For the next 30 days. imagine them in the worst possible light . As soon as you are aware that you are craving the foods." This is not likely to make you crave these foods especially since you are always hearing great adjectives . congealed.as mushy. greasy. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. Ask your friends and family for their dining-out horror stories. If you find that you crave convenience foods. 3) Describe foods in a way that makes them appealing to 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. 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. Advertisers work very hard to make sure that you remember jingles and descriptions of foods .
a rice steamer. 4) Get lots of appealing heart-healthy foods into your kitchen. you are more likely to turn to them when you are feeling hungry. Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. 3) Eat in. If these things are not in your home. you can easily reduce how much fats and sodium goes into each meal. if you can. you should eat in and eat foods you have prepared yourself almost all the time. or menus from take-out places and restaurants. wok. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. That way you are far more likely to reach for low-fat. you are far less likely to be tempted by them. While you are cleaning out your kitchen. Hang up some nice curtains or at least get rid of the clutter. advertisements.and for life! . When you make your meals yourself. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. If you make healthy foods more attractive and visible. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Also get rid of any fliers. Replace your foods with lowerfat or healthier alternatives. If you have a deep-fryer. as you work to lower your cholesterol. 2) Make your kitchen a heart-healthy place. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. you are more likely to reach for them when you are hungry. . Invest in parchment paper.and are less likely to cheat on your new eating plan.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. fried foods. 2) Give them away to a friend or food bank. 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. try to find ways to make cooking in your kitchen more appealing. no-stick cooking ware. If you keep cookies. give it away. You do not have to invest a lot of money for this. go through your home and get rid of the foods that you should be eliminating or cutting back on. If your kitchen is an enticing place to cook. healthy foods over the next 30 days . and other temptations around. For the next 30 days. but prevent fruit flies. you are more likely to cook at home rather than being tempted to eat out.
or spouse. This can make heart-healthy eating more difficult. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. If you can't find someone to help you. or in your home rather than in restaurants or cafes that feature rich foods.5) Consider taking a heart-healthy cooking class. Meet friends at the gym. on hiking trails. Plus. 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. For many of us. coffee shops. Find ways to get yourself motivated to eat well for life. fear is a great motivator. You will learn many recipes and cooking tips for heart-healthy eating. 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. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. . then find some way to make cooking time more fun . and have the opportunity to spend time with others who are concerned about heart health. Whether you get help from a roommate. cooking with someone else tends to be more fun. make it a habit to meet friends at places that don't have food as a major entertainment. The hard part is staying motivated to keep the diet plan up for weeks. If you have very high cholesterol.we meet friends at restaurants. so that there is no excuse to turn to convenience food. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself.listen to music or watch a movie on a portable DVD player as you cook. 7) Get help in the kitchen. Many of us take in excess calories and fats when we eat out with others. 9) Get motivated. This is especially a problem since we so often equate social times with eating . 8) Socialize without food. Most of us plan our days and our finances. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. once you learn to cook healthy and delicious meals. Or. but we often leave eating to chance. After a long day at work. child. it can be too daunting to come up with a menu and then cook a meal from scratch. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Over the next 30 days. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. and pubs or we have movie nights that include take-out pizza.
Luckily. fruits. salads. Make sure that you eat different fruits and vegetables . types of fat. 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 you will reach for these foods rather than turning to high-fat." 11) Make heart-healthy food more interesting. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Sometimes. Post your list in your planner or other visible place so that you will see it. If you can make low-fat alternatives easier to reach for than fast food. 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. When you prepare a meal. If your walk home from work takes you past a favorite restaurant you find hard to resist. On a paper. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. The portion size of grain should be smaller and the portion size of animal proteins (meats. Most of us have specific emotions and events that may make us turn to comfort food. or meetings with your boss. list ways you can avoid the situation or at least make better choices when you are faced with it. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. If Tuesday work meetings leave you reaching for cookies in your office desk. simply make sure that most of your plate is taken up by fresh fruits and vegetables. sodium. sadness boredom. If counting fat grams. and other low-fat foods are among the most convenient foods out there. Sound too simple? Not at all. 13) Make cholesterol-friendly eating easier. and cholesterol in each of your foods is causing you stress. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Keep low-fat yogurt and other low fat foods around for fast snacking. and beside each item.10) Make heart-healthy food more convenient. milk products) should be smaller still . you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. 12) Figure out your eating dangers and find ways to overcome them. fiber. list the times you are more likely to want to eat.no larger than a pack of cards. this is very simple. high-sodium "fast foods. Whether it is general stress. 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. vegetables. then you may need to find a different route home. and other healthy meals easier.
That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. and extracts of these substances. Supplements include vitamins. or give you more energy. or easily digested by all. but for most people interested in lowering their cholesterol. this simple formula will be a snap to follow and will actually lower your cholesterol. herbs. Eliminate foods such as organ meats. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. all of which are easily accessible to athletes. This will not make your cravings for less-than-healthy meals go away. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. lower your cholesterol by making sure that reaching for lowfat. Nor are supplements a substitute for regular exercise. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. There are thousands of supplements on the market. heart-healthy foods is more appealing and automatic than reaching for high-fat foods.each day so that you get a variety. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. and convenience or restaurant meals entirely. full-fat dairy products. botanicals. Eating a variety of foods on a regular basis is the most important step toward this goal. inexpensive. There is no one magic pill or powder that you can take that will make you stronger. Use olive oil as your main source of fat and refuse other dressings or sauces . skinnier. this may not be enough. you must weight the purported benefits against the potential risks . Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. If you are on a very strict low-cholesterol diet. Variety is still important because bars and powders are not always low fat. minerals.do your cooking with the olive oil. egg yolks. metabolites. amino acids. Supplement product labels must include the words "dietary supplement". as well as concentrates. Over the next 30 days. 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. constituents. If you are considering supplements. but it will go a long way towards ensuring that you don't give into the cravings.
quality is essential to success here. For example. It's like always giving your car premium gas and oil to do its job even better! . But. you are probably still missing out. Quality is very important if you want to see benefits from supplementation. Again. Giving your body the nutrients that it needs to make it through the day is essential to your well being. These individuals can also help provide you with the information you need regarding improving your conditions. problems with gaining weight or other conditions. There are two routes to take. 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. if you have a need to lose weight. While a diet that's full of nutrient rich food should not be replaced. But. look for supplements that can offer weight loss benefits. If a product makes claims that sound too good to be true. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. If you have heart problems. it sometimes needs additional supplementation to take it to the best level it can be at. First off.(and cost) before deciding to use any product. the claims probably are too good to be true. Therefore. find a good quality multi vitamin and take that as directed. make sure that you have a reliable source. In addition to this. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Another source for information is the web. you can probably find a supplement or several that can address those problems for you. start by finding a health food store or a vitamin supplier. First. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. 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. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. Information is key. Don't assume that any information that you find is reliable. what do you take? First off. find out what type of supplements you can take for your individual needs and problems. even if you think that you can do this through the foods that you eat. How do you know how much to take? That's a trickier question.
ATP. When ATP is depleted within the cell. Creatine is a natural constituent of meat. . Creatine is manufactured naturally in the body from the amino acids glycine. The energy released by breaking this bond powers the contraction of the muscle. Creatine is the most popular and commonly used sports supplement available today. turning it back to ATP. I have been using multivitamin supplements and vitamin B supplements for 20 years. Approximately 40% of the body's creatine stores are free creatine (Cr). is the "power" that drives muscular energetics. The typical male adult processes 2 grams of creatine per day. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. the cell can no longer contract. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. The fastest method. When a muscle is required to contract. the body must use other methods to replenish ATP. and pancreas. is through CP. the bonds in the ATP molecule are split. mainly found in red meat. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. liver. arginine. Creatine works by increasing the water volume within your muscle cells. For the majority of the population. There are several methods by which the body rebuilds ATP. Creatine is used for the resynthesis of ATP. or adenosine triphosphate. Creatine phosphate is "split" to yield the phosphate portion of the molecule. Creatine is also a very good supplement for gaining muscle mass. and replaces that amount through dietary intake and fabrication within the body. This process takes place in the kidneys. while the remaining 60% is stored in form of creatine phosphate (CP). Once CP stores within the cell are depleted. This phosphate portion bonds to the ADP. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. and methionine. yielding ADP (adenosine-diphosphate). There are many different varieties of whey protein. There are several though that are very useful.There are thousands of different supplements on on the market. I can gain 5 kg of muscle in just two weeks using creatine. Some of which perhaps are not particularly useful. without oxygen. but you will be able to find a high quality supply at your local health food store or if you look on eBay. including both elite athletes and untrained individuals. Another important supplement is whey protein.
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. 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.Supplementation with creatine increases Cr and CP within the muscle. this could get confusing! Not really. Essentially. Experts say in the "loading phase". After that. so you would require 2. The periods are brief because the ability of a cell to store CP is limited.2 kg multiplied by . creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. Creatine is also thought to increase the body's aerobic abilities. It can also delay fatigue during repeated workouts. Many people like to take their creatine in a shake as it most often comes in the form of powder. So if you weight 200 pounds. Follow along closely. In the "loading phase" which is where you begin adding creatine to your diet.03.3 = 27 grams of creatine per day After the loading phase. Glutamine . you must use your creatine regularly instead of sporadically for it to be effective. Creatine is safe for most everyone to take with the exception of people with renal issues.3 grams of creatine per kilogram of body weight. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. In other words. There are two way to decide what dosage of creatine you should take. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. However. allowing further capacity to regenerate ATP. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity.7 grams in the maintenance phase. you should be consuming . it's recommended that you stick to 5 grams per day. therefore the body will quickly move to other methods of replenishing ATP. though. your weight is multiplied by . You can also calculate creatine dosage according to body weight and mass. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. the dosage is 20 grams a day for five to seven days. the formula would look like this: 1 lb divided by 2.
our body can produce more than enough. Much of your protein will come from your diet. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Glutamine is also thought to prevent sickness.5 to 7 grams of glutamine daily which is found in animal and plant proteins. and stomach tissues. it usually comes in powder form. The remainder is in the lung.Another popular supplement among body builders is glutamine. It is the single most important nutrient in a body building regimen. promote healing. glutamine reserves are depleted and must be replenished through supplementation. This includes stress that the body is under during periods of exercise. Protein has been shown to have the best effects on the body when combined with carbohydrates. Of course. If you have too little glutamine in your system. Under normal conditions. brain. Sixty percent of glutamine is found in the skeletal muscles. liver. you'll need both creatine and glutamine alike. Many people are choosing to supplement daily due to the long growing list of benefits. Glutamine is a nonessential amino acid that is produced naturally by the body. increasing protein through weight gainers or protein powders is necessary. prevent sore muscles. You have to have a positive nitrogen balance in order to gain muscle mass. and speed up growth hormone production. Protein is what makes up and maintains most of the stuff in our bodies. Protein The importance of protein to a body builder is a no-brainer. However. The typical American diet provides 3. If you want to build a ripped body. . so you'll want to take it with milk or in a shake. Again. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Over 60% of our amino acids come in the form of glutamine. but if you really want to grow your body mass. This two to three gram dosage used post workout builds protein. Two to three grams has been found to help symptoms of queasiness. Research shows levels of supplementation from 2 to 40 grams daily. during times of stress. it can result in muscle loss. repairs and builds muscle and can induce levels of growth hormone found in the body.
it's good to combine your protein with some form of carbohydrate for maximum results. 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. oxygen transport. a key molecule manufactured by the body. It also supplies the most amino acids that bodybuilders use. Whey protein is the only choice when on a diet however. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. The release of nitric oxide creates surges of blood flow. which in turn leads to increased blood flow. and should be taken in the manufacturer's recommended dosage. If not. sparing hard-earned muscle protein and glutamine stores within the body. low-fat milk. causes vasodilation (an expansion of the internal diameter of blood vessels). It often comes in pill form. Its unfortunate high cost however makes me advise you to use it sparingly. . 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.The best type of protein supplement on the market is whey protein because it is the highest yield. Many body builders take nitric oxide for a variety of reasons. Nitric oxide promotes extended ability to life weights. the best time to take your protein supplement is post-workout. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. It also signals muscle growth. As with creatine. especially on a diet. Nitric oxide also comes in powder form as well. Combine the powder with some eggs. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Unfortunately this pump is only temporary. You can also add in some fruit for flavor. So whey is the best protein. which is the muscle pump we are familiar with. so you can take it in a shake just like with other powdered supplements. ice cream. and olive oil. and will dissipate shortly after you complete your workout. When on low-carb diets whey can function as an alternate source of energy. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. Nitric Oxide. when a muscle contracts and blood vessels dilate. and increases strength along with stamina. Nitric Oxide is present for a brief moment. As we said before. speeds recovery.
Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. Ginko is great for circulation. Both of these substances are highly controversial. a decrease in libido. they are illegal. However. 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. 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. but they are used by body builders all over the world. Steroids do have some advantages. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. That causes an enlargement of the breasts along with an increase in fatty deposits. which is known as stacking .There are many other supplements. so it's good for your brain. complexion. and in many places. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. They are used in treating a variety of health problems including AIDS. They also enhance performance making a person stronger and extending their stamina. and low sperm count. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. Steroids increase testosterone production which can lead to overly aggressive behavior. They help the body fight the ill effects of these diseases and promote healing. and other serious diseases. They can cause serious liver damage and even lead to liver failure. . All steroids eventually change to estrogen which causes feminization in men. However. Using the supplements mentioned you'll see some results quickly. you can take. steroids have some serious health implications when taken for reasons other than therapeutic. general energy and well-being. cancer.
ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. At these times a good sauna. It controls the way that you perform each action. it still takes time. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. perhaps it's better to cut down on the workouts and allow for your body to recuperate. as well. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. They can be dangerous. You will still need to take time to rest though. MENTAL TRAINING Mind Fitness. A Healthy Emotional Life As you can assume. but many body builders take them to basically tell their muscles to get bigger. You can get huge. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. Even using various methods to help your body recover. though. your mind is a powerful tool and it helps you through each step of your day. Body building has long been thought of as a man's sport. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. They can make you bigger quicker. a massage or soak in a hot pool will reduce the feelings of fatigue. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. but more and more women are getting interested in it as well. 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. Following is a list of recuperation techniques and a description of them. .Growth hormones stimulate the elements in the body that make muscles grow. They are naturally produced by the body.
Emotional health is an important battle that everyone must strive to improve. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. When you are emotionally or mentally unfit. there is evidence that says that you can actually push off the onset by some time if you do the right things. First. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. In fact. A Healthy Brain With the onset of Alzheimer's happening to more and more people. Although you may be wondering just how you can control your minds fitness. While life affects each one of us. performing mental tasks and you need to be able to conquer problems effectively. several key things must play a role. 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. What's Healthy? For your mind to be in a healthy state. should something emotionally troubling happen to you. it's anything but easy to make it through the day without dealing with some type of stress or pressure. for many people living in today's hectic lifestyle. the importance of having a healthy brain is very evident. There are many various ways that you can improve your emotional state by learning how . There are many different ways that this can happen. such as a death or deception. Keeping your mind active. you need to be fully capable of thinking clearly. you need to exercise your mind. Let's get started by learning what exactly is healthy and what may not be the best choice for your overall health and well being. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. For this particular battle. there are many ways that your mind's fitness may not be the right level that it should be. 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. In addition. For example. plays a significant role in the quality of life and the longevity that you have in your life. you need to be able to effectively deal with it and then to move on. including the simple fact that you may have to battle illnesses more often and with greater intensity.Yet. challenged and attentive is essential to your well being and this fight. your body's health is directly related. The mind's health is quite an important aspect and. believe it or not.
the right social activity is one way to improve your emotional health. but that's not a common occurrence. For those that do believe in a Higher Power.to react to critical situations. While you can't take away everything in your life that causes stress. you do all that you need to do and there's nothing limiting you. . After all. it can often play a role in the way that you see your life as well as in your emotional state of mind. During these times. and you. Those that are spiritually fit. mental turmoil and even times when they are so stressed that they can not function properly. Not only does it pull you down through causing large amounts of emotional trauma. too. But. While there isn't always a need to be religious or spiritual. most people go through stages of depression. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. It can help you to tackle even challenging tasks with more ease and with success. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. you may think that you have nothing to worry about. It can lead to various health issues physically. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. you can consider them. Indeed. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. but it also causes all types of physical problems for those struggling with it. mentally unstable and unfit. learning to effectively manage stress is important. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. This is a personal decision. too. Where Are You Now? When it comes to determining how mentally fit you are. Sometimes it may be important to remove the stressors from your life. 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. Believe it or not. of course. Spiritual well being is a critical factor in maintaining your health.
it hurts to hear but just like your body goes through illness. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Do you have physical pain that is not the result of an injury? This could be stress related! 2. although you may not realize it. now. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. 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. For the most part. Emotional eating is eating when things go bad. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Do you hate the life that you are leading. . 1. While you may not want to do this. stress and angry often? What does it feel like and how intense does it get? 5. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. For many millions of people. too. Yet this is a dangerous situation. 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. 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. consider this scenario that happens over the span of time. It's easy to go to the food to get the satisfaction that you need. this is one of the prime reasons that they are overweight or unhealthy in their diets. If you have trouble sleep.Yes. then you should be considering the vast number of mind fitness needs you may have. Do you struggle to make the goals that you set for yourself? 4. For example. While food never used to be so readily available. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. 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. or are eating whenever you feel like it. Be honest. Do you feel anxiety. your mind can be struggling at the same time. To determine where you stand in mind fitness.
How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. fatty lunch. 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. Soon. In just a bit we'll talk about some of the ways that you can have good mind fitness.You begin by getting stressed at work. Emotional eating is one of the hardest cycles to break. the pounds are creeping onto your hips. Now.. you are not fitting well into your clothing. Incorporate as many of these things into your life as you can. and you'll see differences in the way that you feel and the way that you see the world. 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. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. In fact. You can't make the right decisions. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. which includes emotional eating. Soon. The first step in fighting the way that food makes you feel. You become upset at yourself.. You should be able to feel confident in the decisions that you make and in the way that your life is moving. though. Just look at you. it's also one of the worst things you can do for both your physical and your mental health state. You are a failure. You aren't any good. A health self esteem is one that's confident but not overly macho. 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. As your self esteem drops. is to recognize that there is a connection between the way that you feel and the way that you eat. you almost purposely make the situation worse by eating bad.these are all things that people end up saying to themselves when they are emotionally depleted. your self esteem drops. You decide you need a big. yet if left intact. . you didn't do the job right. you find yourself in even more problems..
This allows your mind to repair damage and it allows you to improve your network of friends. whatever way is fun to you. Just putting on a beautiful outfit can make you feel good about yourself. Don't take friends for granted because they won't be there when you need them the most. even when you don't pay attention to them otherwise. Commit to going out and having fun. Don't assume that they will always be there when you need them. you need to be able to say. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. Those that dress well. Although challenging. "Hey. working through them and then letting them go. Let's face. That means taking on the challenges that come up between people. 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. ask what you could have improved on for next time. In part of that comes the fact that if you want to have family and friends you . 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. You should always strive for a lifestyle that's positive with those in your family and your friends. Then. at least one time per week. Relationships take time and work. take care of the way that they look and those that do things for themselves are the most confident people out there. how can you build a social network of people that you can rely on? Make time for those that you already have. Getting away or even just finding time to play a board game is essential. Learn to take criticism positively. Getting down on yourself because someone doesn't like the job you did isn't okay. learn how to accept compliments and to take criticism. its fun to have people around too! But. Build A Social Network A social network is a very important to your well being. If you are married. that relationship alone will be one that you have to work on. Those that have people around them to support them do well in many more aspects of their lives. If your boss says that the job wasn't good enough.Accept those. both physically and mentally. work on improving them if you can and then do the best job that you can overall. In addition.
A hobby. find an outlet. getting the answers and working at it helps to improve the brain's function. . there are many things that you can do. allowing you to fend off Alzheimer's and other conditions like it. Learning new things keeps the mind active and that means health. use your brain power! You don't have to do any type of exercise with your brain physically of course. but mentally you do! For starters. You should also use challenges to help power you through your day and your life. Your Overall Mental Fitness Plan So. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. You need to find something that you love to do. it is important for you to find solutions to those problems. but you have to do it! Stress is one of the largest problems in health today. 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. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. 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. Asking questions. Stress affects your ability to function properly. physical risks and puts your entire well being at risk for emotional breakdown.need to be a friend. a physical activity. If the situations that you are in provide you with high levels of stress. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. or some other thing that really brings you happiness is necessary to have. You'll feel good about life and your social network. too. always keep yourself learning. Managing Stress Its not easy job. now you have it! You know what to do to make your lifestyle improved through these changes. For starters. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. It hinders you throughout your life by causing unhealthy living situations. To help remedy stress.
Improve your stress levels and see physical. 4. but feeling good about yourself is a must for overall health. Unlike the other chapters. 3. It will cause cancer eventually in your lungs. smoking. learn something new. Do things that are enjoyable to you. but you may not realize the extent at which it takes to improve them. continuous learning and through challenges of all types. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Keep your self esteem positive. is a problem for your health and your ability to make it through the life you have. There are no ifs about it. smoking will eat away at your lungs and will cause cancer. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. . Improve them. Lifestyle Fitness. and physical fitness increases. 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. this one will be structured a bit different. It also helps to make it through difficult times when you have someone by your side. Each decision you make throughout the course of the day plays a role in your fitness. 2. If you can't think of anything. Drinking And Drugs Each of those three things. mental and emotional benefits right away. Working on this is hard. You Are What You Do. Smoking. You probably already know the risks of what these things can do to your life. Although each of these other elements that we've already talked about is very important parts of your lifestyle.1. For example. Too Your lifestyle is the way that you live your life. they are not everything. Improve your social network to reduce stress and to improve your quality of life. 5. Improve your brain's fitness by challenging it through new adventures. drinking and drugs. Make changes like these today and see results today.
Your lifestyle fitness requires that you get quality sleep each night. then you aren't getting the right amount of sleep for health. Stress hurts more. Why is sleep so important ? There are actually several reasons. find a method to stop smoking and do it. you destroy your body slowly and methodically. If you are facing problems with insomnia or are struggling to get to sleep. It's the way that your mind works through problems. This can only happen if you stop soon enough. There may be an underlying medical condition that could be causing it. To improve your lifestyle and to extend your life. sleep is the body's time to relax and to recoup what it's done all day. When you quit early enough. It's a time to restart. Sleep Do you sleep ? No. Those that don't get enough sleep are not capable of performing at their best physical or mental level. talk to your doctor about it. 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. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. you put your life at risk and you destroy the organs in your body. You need this time for your mind to. Smoking and drugs are simply a no no. To improve your fitness. Some damage can be fixed through healing over time. though. smoking is something that you can stop. They aren't able to improve the level at which they can function and they make bad mistakes. you need to remove these problems from it. It's the time that your body heals from the exertions of the day. You kill brain cells. your stress levels DO go down and you can feel better about the life you are living. refresh and give yourself the best chance at improving tomorrow. others can't. Drinking and drugs are just as bad. but the . 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. physical ailments hinder you more when you don't get enough sleep.But.Rest is one of the most overlooked parts of an exercise regimen. You will find that your health increases. For one. your energy increases.
096. You're better off waiting until the next day when your body has been given proper rest. Not only will the caffeine keep you awake. Some people disagree with this theory. your lack of muscular coordination places you at a much higher risk for injury. This will help you signal your body that it's time to think about resting. but if you go to bed on an empty stomach. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. During the suspended state of animation you are in.reality is it is actually a quite important principle. though.build muscle. Body temperature has a huge effect on our ability to fall asleep. it can distract from your ability to fall asleep. you start to feel sleepy. • Get at least eight hours of quality sleep per night. • Don't drink a lot of fluids before sleep. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Just as you'd never head to the gym after drinking a few beers at your local tavern. As your body temperature lowers. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Muscle adaptation and growth often occurs at night. • Keep your bedroom dark and cool. you should never work out after not sleeping the night before. For starters. especially tea or coffee. Lack of sleep can have an intoxicating effect on your body. . According to the Journal of Applied Sports Science. • Try having a light snack before bedtime. Try having some white noise in the room like a fan running. your body is doing exactly what you have been asking it to do during your workouts . This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. If you work up a sweat before trying to sleep. but you'll have to use the bathroom more often as well which will disturb your sleep. • Establish both a regular sleep cycle as well as a pre-sleep routine. Make sure this snack is light. which is above the legal driving limit in most states. Working out in this state has its obvious downside.
and even your physical health.While your body is sleeping. Just think of the role that money plays in your everyday life. but the majority of this happens while the body is at rest. your marriage. You worry about money and end up facing financial hardships that move into your work life. your body's synthesis of protein increases. Growth hormones are very important in increasing muscle mass. . This is what makes you grow. Just as sleep will give you more energy. but it really can be. During a workout. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. growth hormones are also released. • Don't eat before bed. Your body can recover and repair any damage you did during the day while you are at rest. • Don't do stimulating things before bed such as watching television or working on a project. it is also vital in helping your body recover and ultimately grow like you want it to. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. A majority of growth hormones are also released when the body is in the sleep state. there are many ways that you can overcome them. stress causes a wide range of health concerns for your body. As you know. Financial fitness isn't something that we'll stress for too long here. Money is one of the largest causes of stress in people every single day. your home life. but it is something to make part of your overall guide to living a long. • 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. healthy lifestyle. at least two hours beforehand.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
com This site is nothing less than amazing. You will get the most information by joining their website. You will find a whole new world opening up around you! . Look around you and find what works for you. You will find more information than you could have ever hoped for on this website including tips on nutrition. The Internet is another invaluable resource for body building information.com This is another super website where you can find tips and tricks about how to maximize your workout. Here are a few you should really check out: • www. but it's free. • www. Ask around when you are in the gym. sample workout plans. or network with others in social settings. In researching this book. where to find supplements.getbig.Nothing can really compare to personal advice and guidance. These are only a few resources you can check out as you begin your body building quest. as well as pictures of people who have made amazing transformations through a body building program. this author depended on several of these websites for information. • www. and it will open you up to all sorts of insights into this great sport.abcbodybuilding.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. contest schedules and results. and ways to prepare yourself for competition. 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.bodybuilder.
This action might not be possible to undo. Are you sure you want to continue?
We've moved you to where you read on your other device.
Get the full title to continue reading from where you left off, or restart the preview.