Encyclopedia of Body Building and Fitness

By Gareth Thomas

About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.

I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.

Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.

So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:

Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.

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

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

Here are some questions for you beginners to ask to determine where you stand right now.this is part of the goal setting process. You need this number to be there. • 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. There are several tools that you need to use to determine your health level currently. Experinced athletes should also do a realistic self review . The higher this number is. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. Ask your doctor where your blood pressure is. but it needs to be in a certain range to be healthy. 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. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. . You can find calculators for many of these available to you free of charge on the web. Its important to do this to more firmy establish and prioritise your fitness goals. You need to begin by understanding that change needs to happen. this is generally 120 to 139/80 to 89. For adults. You need to use them to understand exactly where you stand right now. the more prone to health risks you are.

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

1. Do it the same time and same way every time you weigh yourself. Determine that you are healthy enough physically to begin improving through diet and exercise. Ask him for measurements of your blood pressure. Measure your waist. Stand up straight. Set your goals. . to improve on. Pull up your shirt. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. and to work on first. 2. You need this to see just how unhealthy you are currently. Meet with your doctor to talk about your overall health. Do this at home on a well programmed scale. Determine what's important for you to maintain. Calculate your BMI. not at your doctor's office. your heart rate as well as any other important factors he may be interested in you improving. Write them down and post them in several locations in your home. 3. Get your weight. It's going to come down and that will be quite rewarding! 4. This will be your indication of your weight loss and health improvement. suck in your gut and measure at your belly button all the way around using a tape measure. 5.

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

Emotional stability is critical to overall health. The longest i went without sleep in the army was 5 days and 4 nights . the goal is to improve your stress level. each aspect is just as important as the next. With your mind fitness. GET ENOUGH SLEEP !!! Sleep . especially of course if you are too fat. we mean making sure you are emotionally and mentally fit. I normally need 9 if I'm training and eating heavily. though. Remember. we'll tackle what the healthy standard is. Since your body is likely to be your largest factor impacting your life. for example. They used to tell us alot of bull that 6 hrs is sufficient. Its simply not true. isn't enough if you aren't eating the right foods even if you are losing weight. . Sure you can function on less or more.Each of these aspects is very important. When i was in the army they were very keen on sleep deprivation. Throughout each of these aspects. Namely alcohol. Most of us need 7-9 hrs sleep everyday. it doesn't do much good if you don't eat the right foods. ways.some say they only need 4-6 hrs. Losing weight. But giving up serious vices is not easy and you are well advised to get professional medical advice. While your body must be maintained as much as possible for health. I say hogwash and current medical research says the same. Many of you will be fighting with some bad habits. but 7-9 hrs is optimal. I know your situation. help you to understand where you are and then help you to get to the goals that you have. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. General Health: First things first. we will start there. we'll teach you how to improve your life through easy. smoking or drug use. With lifestyle fitness. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress. Because each plays a role in your overall health. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time. and even fun. That means insuring that your overall life is healthy in regards to the life that you lead. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Those with eating disorders can also benefit from physical conditioning. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart.

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

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

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

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

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

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

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

it is the factor many units ignore. when coupled with good nutrition. all components of fitness can be developed using a three-day-per-week schedule. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. By training continuously in this manner.and Friday are devoted to cardio fitness. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. Monday. Depending on the time available for each session and the way training sessions are conducted. Wednesday. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. Such programs.With some planning. 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. if you have a hard run on Monday. . However. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. the greater the intensity of the exercise. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. and Friday. and those that exceed 90 percent HRR can be dangerous. For example. INTENSITY Intensity is related to how hard one exercises. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. and Tuesday and Thursday are devoted to muscle endurance and strength. The following training program serves as an example. However. will help keep you super fit. The more energy expended per unit of time. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Wednesday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. In the first week. Wednesday. you may also choose to run on Tuesday and Thursday. and Friday. Stretching exercises are done in every training session to enhance flexibility. and cardio fitness is trained on Tuesday and Thursday. a five-day-per-week program is much better than three per week. During the second week.

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

place the tip of the third finger lightly over one of the carotid arteries in the neck. or maintain. or to see if one is within the THR during and right after exercise. Exercising at any lower percentage of HRR does not give the heart.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. For example.7. In summary. the product obtained by multiplying 0.second period.7 BPM is rounded off to give a THR of 161 BPM. the athlete should get a count of 27 beats (161/6= 26. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. Thus. and immediately after exercising. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. and the heart rate will have leveled off. muscles. During the 10. These arteries are located to the left and right of the Adam's apple. (See Figure 2-lB. and lungs an adequate training stimulus.) Yet another way is to place the hand over the heart and count the number ofheart beats. the value is rounded off to the nearest whole number.) During aerobic exercise. the percentage (70 percent in this example) is converted to the decimal form (0. then multiply this by six to get his heart rate for one minute. he should know his THR (the heart rate at which he needs to exercise to get a training effect). If his pulse rate is below the THR. . Before anyone begins aerobic training. (See Figure 2-1 C. 160. (See Figure 2-1A. particularly if they cannot find more than 20 minutes for cr exercise. the athlete should monitor his heart rate. When the calculations produce a fraction of a heart beat.83 or 27) if he is exercising at the right intensity.7 is added to the RHR of 69. a THR of 160. the body will usually have reached a "Steady State" after five minutes of exercise.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. In this case. The result is then added to the resting heart rate (RHR) to get the THR.70 and 131 is 91. an adequate level of fitness. as in the example. To determine the RHR. He should count his pulse for 10 seconds. This will let him determine if his training intensity is high enough to improve his cr fitness level. he must exercise harder to increase his pulse to the THR. As shown.7 results. When 91.70) before it is multiplied by the HRR. use the THR of 161 BPM figured above. At this time.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Also. For example. although an effective exercise. On the other hand. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. especially beginners. an exercise like concentration curls for the biceps muscles of the upper arm. EXERCISE SELECTION When beginning a resistance-training program. only involves the elbow joint. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. and inhale during the negative (eccentric) phase as the weight returns toward the floor. shoulders. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. These exercises will be detailed in a following section. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. This will help him train a greater number of muscles in a given time. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. 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. however. They should include those for the muscles of the leg. low back. For example.the floor. The concentration curl. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. and not for . increasing strength is only secondary to someone that is serious about body building. but are good for developing strength. most of the exercises in the program should be "multi-joint" exercises. This is because the exercises have been selected purely for for their strength properties. The exercise should provide movement at more than one joint. the pull-down exercise produces motion at both the shoulder and elbow joints. Usually eight wellchosen exercises will serve as a good starting point. only works the arm flexor muscles. For most people. Power lifting is probably safer than an Olympic lifting. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

tricep - pressdown, dips, kickbacks, overhead tricep curl

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

Barbell Tricep Extension

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

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

Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise . depending on what you want to work most. Lower slowly to the starting position.

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

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

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

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

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

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

12 reps each • Chin ups (get assistance if necessary) . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .• 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.Rest Day 4 . 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.Lower Body and Abs Again. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .Upper Body Increase your sets to 3 doing 10 .

Chest. and Abs Do three sets of 12-15 reps each. . consider starting out with a two or three day plan. but if you need to start out slowly.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. it can still be effective.• 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.Back.Rest If a four day workout plan is too much for you. • 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 . Keep in mind that you won't get results as quickly with a fewer day workout. Day 1 .

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

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

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

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

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

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

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

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

too. Start by working in exercise through aerobics and strength training into your day. use only slow. Visit your local recreational center or community center. This is a great way to get in some quality time away from the television. This means feeding it the right regimen of movements. You can even start doing these things at home. . which will make the process easier and even more enjoyable. • Do it with a pattern. • If you can't leave the television. take them with you. controlled movements with little or no extra weight.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. you need to give it the physical movement that it needs. CALISTHENIC EXERCISES The following are some common calisthenic exercises. if done. consider these easy and fun ways to get in the exercise that you need. During your favorite show. To make it even better. However. Use static (slow and sustained) stretching for warming up. ballistic (bouncy or jerky) stretching movements. use a stationary bike.A combination of spinal rotation and bending should generally be avoided. cooling down. Your Overall Body Fitness Plan To improve the physical fitness of your body. head out for a walk with your spouse for a few minutes. ride the bike. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. . If you can't leave the kids. . You get the exercise you need without missing your television program and time will fly by..Stretch slowly and without pain and unnatural stress to a joint.

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

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

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

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

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

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

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

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

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

determine if there is a better way for you to get the foods that you like. are you connected with that big slice of apple pie because it was your favorite growing up. 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. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . they aren't all bad! First. that's a different story. Figure out how many calories you are consuming in an average day. If you just love the taste. Next. 4. there are several key things for you to address. Look at your list of foods and see how many of them are high in transaturated fats. 3. find out why it is that you can't give them up. you need to address this emotional problem. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. you may have an emotional attachment to the foods. sugars and calories in general. If you need apple pie to feel safe. How often did you eat without actually being hungry but being instead bored. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie.2. For example. you can find ways to get much of the same taste without a lot of the calories. sour cream and butter just because you love the taste. though. If you love your mashed potatoes loaded with gravy. For example. anxious. Don't worry. I Can't Give It Up! If you are one of the many that feel that they can't give up the foods that they love no matter what. Being honest with yourself is important. For most people this is as simple as tracking what they eat over the period of a few days to a week.

here is comes. 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. 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. Indeed you may want that slice of apple pie. Yet. now you need to consider how you will make changes that you can actually live with. For example. remember moderation is the key factor in real diet fitness health. You should know what types of foods you can not eat. high cholesterol foods that you currently are eating. your diet fitness can threaten your life through disease and even early death. If you don't know you should talk to your doctor about this. But. The awful. Don't fret about the foods you love. 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. use it in a different way. How Can You Improve? Okay. If you are a diabetic. One limit to this is when the food itself is detrimental to your health condition. if you give it a try you may find that you like these foods better than you do the high fat. If you can not commit to making changes here. limiting diet that's going to make your taste buds go permanently bland is up next.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. Food isn't worth the risk of your life. 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. We've already talked about what foods you need to eat for a healthy diet. 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. This section of our book is long for a reason. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. There are certain times in life that foods become prime suspects to leading to health risks. 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.

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

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

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

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

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

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

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

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

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

• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit

1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6

8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt

Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for

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

Cook tuna to desired doneness. black pepper. Eat plain or on a bed of pasta. plain. Chop egg whites and add to medium bowl. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Mix well and spread over bread. mustard. Top with lettuce or spinach leaves and second slice of bread. and chicken. Chicken. beans. Add tuna and sprinkle with seasoning. Add tuna with an amount of Worcestershire Sauce that you like. Cook to desired texture. or over some brown rice.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. combine rice. combine all ingredients and stir until well-mixed. Add mayo. or just use more egg whites. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. barbeque sauce In large bowl or Tupperware. and tuna. This is also good cold. Rice & Beans Cooked Shredded Chicken Breast 1/2 .1 cup cooked brown rice 1/4 can red beans 2 tbsp. Microwave for approximately 1 minute when ready to serve. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. Add barbeque sauce and stir together until well-coated. Fiery Chicken Deluxe . You can eat this on some whole-wheat bread. Add cheese if you like and let it melt after turning the burner off. low fat mayonnaise 1 tbsp. 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.

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

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

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

(2) An improved self-image. (4) Carry out the strategy. and too strict and will lead only to temporary weight loss.a. (4) A feeling of pride. unhealthy. b. (3) A sense of accomplishment. You can even lose weight while improving performance. Enjoy the payoffs:. 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.. Compare the benefits of a sound nutrition with the consequences of crash diets. (3) Develop a strategy (diet. and so on). Stay away from food fads they are usually boring. lifestyle changes. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Making nutrition work Improving your nutrition will increase your mileage in many ways. dehydration. (1) A healthy appearance. Invest in yourself. (2) Get motivated. exercise routine. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression.. (1) Make a decision to lose weight and shape up.

Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration

Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.

c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?

Food group day ?

Recommended servings

Your diet per

Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?

b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.

(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.

(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.

Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram

1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0

Nutrient: Water (necessary for life) Calories: 0

Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories

1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50

Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)

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

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

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

12 ozs. (Each teaspoon supplies an additional 45 calories).especially in snack foods. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 2 tbs 170 Cashews. 160 French fries. Become aware of how many calories you're consuming.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 1/2 liter 250 Creamy salad dressing. Each teaspoon supplies an additional 20 calories. 1/4 cup 340 Salted nuts: Peanuts. 1 ounce package 180 Chocolate candy. 2 scoops 200 Potato or corn chips.) 840 Coke. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. Lower in sugar. creamed. 1 cup 223 Beer (European). or sugared beverage. b. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. soda.d. Lower in fat. 25 nuts 252 Mixed. 1 ounce 150 Grapefruit or orange juice. Weight control .

think of it as something you have chosen to do. c. or Everyone in my family is big it's hereditary. loneliness. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. You may be a good athlete now. I haven't weighed 180 pounds since I was 15 years old. anger. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. beef bologna 237 Lean ham 103 1 oz. Don't be angry that you have to lose weight. . big bones. This is important if you plan on being successful at losing weight. cream cheese 106 1 oz. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. Occupy your time with other activities not related to food. or Gosh. or discouragement. 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. it will be easy to give up these typical excuses. so why lose weight? b. Forget those old excuses: But I've got a large frame you know. but you want to strive to be the best. If you're serious about losing weight. Try not to be food centered.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. Make up your mind to control food instead of letting food control you. or I can still workout OK. Get motivated. Dieting is up to you if you are willing to try.

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

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

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

There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. and fiber and add undesirable or questionable additives. and carotenoids. Eating lots of fat of any type can provide excess calories. which is a better choice than potato chips. choose small portions of foods. notice that many of the meals and snacks you eat contain items from several food groups. berry jams. which is measured in calories. Try fruits. and they help absorb the fat-soluble vitamins A. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. walnuts. turkey from the meat and beans group. An apple is a better choice than applesauce. Some kinds of fat. whole grain foods. so they can make it difficult for you to avoid excess calories. These foods include high-fat dairy products (like cheese. especially saturated fats. and cheese from the milk group. and .Top choices from this group include olive oil. Choose natural or less processed foods whenever possible. increase the risk for coronary heart disease by raising the blood cholesterol. Snacks and meals eaten away from home provide a large part of daily calories for many people. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. D. a sandwich may provide bread from the grains group. Choose them wisely. Fats supply energy and essential fatty acids. In contrast. You need some fat in the food you eat. but choose sensibly. poultry. butter. which is a better choice than apple juice. Your pattern of eating is also important. and K. cream. However. or a favorite dessert. For example. for example. molasses. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. A baked potato is a better choice than mashed potatoes. Also. and proteins in food supply energy. minerals. ask that it be grilled rather than fried. CHOOSE SENSIBLY The carbohydrates. vegetables. fiber. fats. whole milk. If you choose fish. or a cup of low-fat milk or yogurt for a snack. Food processing tends to remove vitamins. but most people still eat too much saturated fat. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. When eating out. or lean meat. and they may be just as high in calories. which is a better choice than apple pie. low fat doesn't always mean low calorie. E. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. and sodium. Sometimes extra sugars are added to low-fat muffins or desserts. High-fat foods contain more calories than the same amount of other foods.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

transporting oxygen in the blood to all parts of the body. breathlessness. Advice to vegetarians is to keep fat intake to a minimum. 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%. people with low iron levels having lowered resistance to infection. A small amount is present as myoglobin. . Iron also plays an important role in the immune system. 2/3 of which is present in hemoglobin. and to use olive oil for cooking purposes. Iron deficiency can lead to anemia. Dietary advice is to reduce this. It also plays a vital role in many metabolic reactions. insomnia. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. headaches. Research has also shown iron deficiency to be associated with impaired brain function. Special emphasis is placed on reducing the amount of saturated fat in the diet. the red pigment in blood. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Symptoms of anemia include tiredness. In developed countries. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. lack of stamina. Iron stores in the body become depleted and hemoglobin synthesis is inhibited.Currently it is believed that around 42% of energy in the typical diet is from fat. Vegetarian diets tend to be lower in fat than omnivore diets. 1/3 suffering from severe deficiency and anemia. Iron is essential for the formation of hemoglobin. loss of appetite and pallor. spleen and bone-marrow. which acts as an oxygen store in muscle tissue. All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron deficiency is the most widespread mineral nutritional deficiency worldwide.5g of iron. Iron deficiency is the most prevalent nutritional problem worldwide. 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 cause anemia resulting from low levels of hemoglobin in the blood. between 10-20% of child-bearing age women are said to be anemic. IRON Iron is an essential component of hemoglobin. The remainder is stored in the liver. The body contains between 3. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. However.5 and 4.

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

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

This is why plant proteins are sometimes referred to as low quality proteins. and rice with peas or beans are all common examples of protein complementing. However. Soya is a high quality protein on its own which can be regarded as equal to meat protein. it has been thought that protein complementing needed to occur within a single meal. Vegetarians and vegans eating a well-balanced diet based on grains. milk and cheese tend to be of a higher protein quality than plant proteins. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. This is known as protein complementing. cheese or peanut butter sandwich. the amino acids in one protein can compensate for the one lacking in the other. it is not surprising that animal proteins. grains tend to be short of lysine whilst pulses are short of methionine. This does not mean that vegetarians or vegans go short on 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. This means when two different foods are combined. Beans on toast. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. For instance. Combining plant proteins. As such.Protein quality is usually defined according to the amino acid pattern of egg protein. than protein from animal foods. such as a grain with a pulse. such as meat. seeds. which is regarded as the ideal. and in some cases better. Previously. leads to a high quality protein which is just as good. Many plant proteins are low in one of the essential amino acids. muesli with milk (soya or cow's). The limiting amino acid tends to be different in different proteins. pulses.

It contains cobalt. and so is also known as cobalamin. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Deficiency can cause anemia. seaweeds. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Vitamin B12 is necessary for the synthesis of red blood cells. There has been considerable research into proposed plant sources of vitamin B12. 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. and growth and development in children. This results in anemia. Vitamin B12 neuropathy. and algae such as spirulina have all been suggested as containing significant B12. Many vegan foods are supplemented with B12. If B12 deficiency occurs. Because infants and children are growing they require more protein than adults (proportional to their body weight). However. DNA production is disrupted and abnormal cells called megaloblasts occur. While vegetarian diets usually meet or exceed protein requirements. B12 is necessary for the rapid synthesis of DNA during cell division. Fermented soya products. can also occur. . the maintenance of the nervous system. Symptoms include excessive tiredness.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. they are typically lower in total intake of protein than non-vegetarian diets. 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. It is exclusively synthesized by bacteria and is found primarily in meat. eggs and dairy products. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. This is especially important in tissues where cells are dividing rapidly. involving the degeneration of nerve fibers and irreversible neurological damage. particularly the bone marrow tissues responsible for red blood cell formation. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories).

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

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

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

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

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

marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame.bread.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Donate it to a church or local food pantry.will be suitable for vegetarians . Then you'll need to stock up on vegetarian friendly foods. Many of the basics . 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. 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. sunflower and many others) The list looks long. vegetable oil. That includes anything made with animal products or preservatives. Don't throw that food away. many meat-flavored varieties are actually vegetarian) Yeast extract (e. free-range eggs. pumpkin. Most people keep a few stock items in their kitchen cupboard or freezer.g. flour. 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. but you don't need to buy everything! In fact. frozen chips etc . dairy products.

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

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

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

It's a choice only you can make! . but only do so if you won't be compromising your choices. no one is really interested in what you can't eat. Chances are good that people won't even notice that they are eating dishes that don't contain meat. ask them if they have special dietary needs. allowing guests to fill their plates only with what they want. Even under the worst circumstances there will be something for you to snack on. If the conversation is compelling.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. You can choose to prepare a separate meal in your home for your meat eating guests. or didn't. by all means do that. 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. stick to your choices and prepare a vegetarian dinner. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. or peanuts. or dairy. You'll be surprised at what people have to say . or your hostess sits a plate of animal food in front of you. and leave some empty space so it looks like you ate something.and it'll save you the effort of serving. Part of being a terrific host is anticipating your guests' needs.squish things around and mess up your plate. so you have more time to enjoy your guests. Whatever happens. do what children do . If you accommodate their needs that same way you'd like yours accommodated in a similar situation. One sure way to make everyone happy is to serve a variety of different dishes buffet style. To be blunt. most people won't notice how much you did.how about offering the same courtesy to them? When you invite guests to dinner. don't make an issue of your diet. When having people to your home for dinner. It helps them to feel comfortable if they don't want to eat something . If someone asks. then eat a light meal before you leave the house. Hide the meat under some lettuce. and you think there might be challenges finding something to eat. tell them you're vegetarian and steer the conversation to something else. If you're comfortable handling meat products and are doing it for the courtesy of your guests. eat. or if there's anything they absolutely hate.no one will be looking at their plate and wondering why there's still food there . but you won't be suffering from hunger pangs throughout the evening. Think about how you'd like to be treated when you go to dinner at a friend's home . you can make them feel extra welcome in your home.some are allergic to bell peppers.

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

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

but the other is neat. you often find yourselves negotiating to find a middle ground that you can live with. they caught up by age 10. and since small children have equally small stomachs. fruits and vegetables to add lots of necessary nutrients to their diet. One of you is messy. as time passes. 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 . Very young children also need to eat more than three meals each day. which is calorie-dense and full of good fats. she adores opera. So be generous with the snacks featuring grains. when they were actually taller than average. Don't worry about a vegetarian diet affecting your child's growth . they sometimes don't get all the calories they require. All marriages are about compromise.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. cookies and other baked goods Vegetarian diets feature a lot of bulky.add avocado.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . too. to sandwiches. filling plant foods. One partner may be a social butterfly but . cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. He loves reality television. Peanut and almond butters are excellent sources of calories for kids. You choose someone to spend the rest of your life with and. 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.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. and weighed slightly less than children raised on an omnivorous diet.

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

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

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

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

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

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

and bay leaf. Cover. Stir heavy cream. Place in two large shallow baking dishes and bake in preheated oven. In a medium saucepan over medium heat. Pour in a thin stream over popcorn. stirring to coat. corn syrup and salt. wine. Stir in brown sugar. for 1 hour. Place popcorn in a very large bowl. stirring constantly. Remove from oven and let cool completely before breaking into pieces. and saute onion until tender and lightly browned. melt butter. garlic. Boil without stirring 4 minutes. Heat oil in a medium saucepan over medium heat. Remove from heat and stir in soda and vanilla. until cheeses are melted and bubbly. garbanzo beans with liquid. Monterey Jack cheese. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . zucchini.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). stir. and Romano cheese into the vegetable mixture. and continue baking 30 minutes. butter. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). and bake in the preheated oven 30 minutes. In a medium baking dish. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. and continue baking 10 minutes. basil. mix onion. chopped • 1 (8 ounce) can garbanzo beans. stirring every 15 minutes. Uncover. sliced • 1/4 pound zucchini. Bring to a boil. tomatoes with liquid.

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

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

crumbled tofu (don't use silken. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. about 15 minutes. Heat on Med until thick and bubbly. Stir Fry: Sauté onion and green pepper in oil.doubled. When it starts to get golden.com/products/censura. Add more oil to the middle of the pan. While rolls are baking. When it looks like you could eat it. then add your drained. beat together cream cheese. Bake rolls in preheated oven until golden brown. Set aside. move them to the sides of the pan and form an empty circle in the middle for your tofu. 1/4 cup butter.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . confectioners' sugar. mix in the peppers and onion and keep frying. 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. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Remove from heat and add mustard and margarine. use extra firm). Meanwhile. preheat oven to 400 degrees F (200 degrees C). about 30 minutes. Spread frosting on warm rolls before serving. Sauté this for another couple of minutes. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. When they are good and soft. You can add some turmeric for color if you like. vanilla extract and salt. Add water and mix thoroughly.

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

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

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

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

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

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

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

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

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

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

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

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

Bake tomatoes for 45 minutes until wrinkled & shrunken. frozen chopped spinach 1/2 lb. pepper. pkg. Let it cool down. etc. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. pepper 2 tsp. Boil pasta until al dente. Combine oil & lemon juice (for salad dressing. Let it cool. Season the tomatoes for taste (salt. cottage cheese 4 eggs 6 tbsp. Cut each tomato in fours. Feta Cheese. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Mozzarella.) Place tomatoes on baking tray. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. . flour 1/2 tsp salt 1/2 tsp. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. butter Preheat oven to 350 degrees. crumbles 1 pt.Rigatoni With Tomatoes. 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.

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

bok choy. red bell pepper cut in short. chopped • 1 red bell pepper. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. chopped • 8 oz. or until they begin to soften. grated • 1/4 C onion. vegetable stock. peeled & grated • 1 medium carrot. thin strips .Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. until vegetables are crisp-tender. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. and mushrooms. Pour about 1/2 cup batter on hot griddle. shiitake mushroom caps thinly sliced • 1 med. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. about 5 minutes. mustard. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. cook onion and garlic in oil for 3 minutes. mix well. Add soy sauce. 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. combine ingredients. Continue cooking. lightly coated with non-stick cooking spray. water chestnuts. Fry 2-3 minutes on each side or until golden brown. stirring frequently. Serve over rice. sliced diagonally • 2 c baby bok choy. celery. bell pepper. water chestnuts.

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

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

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

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

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

a portion at a time. then cover and reduce to a low heat and simmer. Chill over night or until very cold. chicken broth. Cook mixture until soft. pepper and dill weed to taste. Now add chopped green onions and additional season salt if desired.In a saucepan. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . add remaining liquid. Add all other ingredients. add zucchini. Blend the cream cheese in blender until smooth. Add to a large pot and cover beans with water until water is two inches above bean line. Add season salt and continue to simmer this combined mixture for another hour. or until beans are very soft and a red gravy is produced. onions. Then blend in zucchini mixture. Garnish with chopped chives or fresh flowers. except seasoning meat. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. 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. white rice. approximately 20 to 30 minutes. until smooth. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). Bring to a rolling boil. After beans have been cooking for approximately 2 hours. Serve hot over warm. chopped green onions and rice. Cook for approximately one more hour.

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

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

85 calories/minute (150 lbs. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. A high intake of fats. Thus. Even snacking between meals can contribute to good nutrition if the right foods are eaten./min. multiply your body weight by 13 if you are sedentary. The result is a rough estimate of the number of calories you need to maintain your present body weight. = 5. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. and a typical. and 15 if moderately active. By comparing caloric intake with caloric expenditure./min. Good dietary habits help reduce the likelihood of developing CAD.85) or about 710 calories in one hour. = 11. A well balanced diet provides all the nutrients needed to keep one healthy.1 calories per minute (150 lbs. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. 150-pound male will burn 11.each group./lb. a 150-pound person would burn 5. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Avoiding an excessive intake of fats is an important fundamental of nutrition.1 calories/ minute) or about 305 calories/hour. progressive disease. intensities. To estimate the number of calories you use in normal daily activity.034 calories per pound per minute. or negative) can be determined. a person will burn 0. a person running at 6 miles per hour (MPH) will burn 0. CAD. 14 if somewhat active. Keeping a daily record of all foods eaten and physical activity done is also helpful. . results from the clogging of blood vessels in the heart. they should eat three meals a day. Weight is maintained as long as the body is in energy balance. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. has been associated with high levels of blood cholesterol.079 cal. that is.034 calories/minute/lb. Another dietary guideline is to consume enough calories to meet one's energy needs. You will need still more calories if you are more than moderately active. x 0. especially saturated fats and cholesterol. when the number of calories used equals the number of calories consumed. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. as shown in Figure 6-4. and durations. x 0. while participating in archery./lb. Similarly. the state of energy balance (positive.079 cal. a slow. balanced. The blood cholesterol level in most Americans is too high. as shown in Figure 6-3. For example.

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

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

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

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

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

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

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

which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. including select cuts of meat. poultry. • Enjoy foods high in soluble fiber. High cholesterol foods include: Organ meats (this includes liver. sausages. and especially processed meats such as deli meats. dry beans.Refuse foods made with harmful trans fats such as margarine. . hot dogs. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. 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. 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. These foods include: Oats. which can wreak havoc on your heart health. You can keep the skin on to seal in the juices so long as you remove the skin before eating. eggs and nuts each week. salami and fatty red meats All foods that are fried. bologna. fish. salad dressing and sauces. rye. Limit and eat only in moderation if at all: Highly processed foods.

The white "marble" is fat that can increase your cholesterol. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. As an added bonus. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. fish. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. choose leaner cuts. To put it simply. vegetables. not poached. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. While you do not want to overeat.When selecting meat. With vegetables and fruits. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Even the leanest cuts of meat.not to mention the higher rates of obesity . and grains are healthier . there is no such worry. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. When most of us think of "veggies" we think only of a few. If you have always felt deprived while following low-fat diets in the past. but some fruits and vegetables have been linked to lowering cholesterol in patients. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. you can avoid this in the future simply by eating more fresh fruits and vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. In fact.and have lower cholesterol levels as a whole. chicken. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Select fish such as cod that has less saturated fat than even chicken or other meats.that North Americans face. you do not have to worry as much about eating too many fruits and vegetables. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. and cuts that have less white "marbleized" texture. white meat. those nations that eat more fruits. Increasing your intake of fresh (not canned. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Consider all the vegetables you may not have tried yet (please note that this list is not .

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

you will be stunned by the range of lettuces out there. Empress. Jonagold. Blushing Golden. from the common to the exotic. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. and others. 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. Mcintosh. Honey Crisp. Fuji. Liberty. Mantet. orange. red potatoes. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. 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. . Braeburn. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. There are many types of mushrooms. Arlet. Gala. Chieftain. Try the following varieties: Akane. Centennial Crab. Mutsu. Kandil Sinap. yellow and red peppers. from butternut to acorn to pumpkins and gourds. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. not just their size.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Empire. some quite rare. Cortland. it is a fungus.

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

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

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

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

For example. Choose only lean meats.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. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . animal or graham crackers. calories. occasionally eating low-fat desserts and snacks such as angel food cake. calories. and poultry rather than red meats. cover with lemon juice and possibly herbs and grill or bake until done. you can make these foods even healthier by reducing the amount of fat you use in preparing them. low-fat yogurt. At many fish shops. Also. If you absolutely crave a dessert or snack. these products still do often contain sodium. polyunsaturated. Consume fat free. Jello. fish. so overindulging in these will certainly not allow you to keep your heart healthy. sodium. fig and fruit bars. skim. take care to read the labels on these snacks and choose the brands with the least sugar.many are very high in sodium. and salt that you can. fruit sherbert. Eat plenty of fish Enjoy only skinless poultry Select plenty of whole grain foods Eat lots of fruits Read food labels and choose foods low in fats (especially saturated. you can get planks of cedar that are perfect for baking or grilling fish . and sugars. However. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. and hydrogenated fats). fat. plenty of calories and some fats. and cholesterol . 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. Lean meat dishes: When you have chosen your lean cuts of meat. If this does not work. puddings made with low-fat milk that make lower-fat alternatives. 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. Enjoy white meats.simply place the fish on the cedar. wafers. try to stave off the craving with fresh fruit. though.

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

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

Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. 3) Describe foods in a way that makes them appealing to you.when buying food that is good for you. and other foods you are trying to avoid during the next 30 days. and disgusting. and look up stories about the disgusting things people have found in the fast foods and convenience foods.as mushy. you will find it much easier to stick to a low-fat diet . For example. congealed. Advertising works by staying with you. . Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. watch out for negative words.For the next 30 days. If you find that you crave convenience foods. You can use the same technique to make good-for-you low-fat foods seem appealing. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. Whenever you find yourself craving foods that are high in fat or sodium. Try to do the same thing as advertisers . use a little negative advertising. recall the times you have had terrible fast food or convenience food meals. greasy. Ask your friends and family for their dining-out horror stories.without feeling cheated or deprived. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. 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. 4) Use a little negative advertising. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . cold. As soon as you are aware that you are craving the foods. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. try to find ways to make these foods less appealing." This is not likely to make you crave these foods especially since you are always hearing great adjectives .such as "delicious" and "juicy" described about fatty foods. This will make bad-for-your heart foods seem far less attractive. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. imagine them in the worst possible light . fast foods.

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

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

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

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

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

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

Experts say in the "loading phase". The periods are brief because the ability of a cell to store CP is limited. you must use your creatine regularly instead of sporadically for it to be effective. therefore the body will quickly move to other methods of replenishing ATP.2 kg multiplied by . the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. you should be consuming . Follow along closely. Glutamine . This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. Essentially. Doctors are even beginning to endorse creatine which is generally unheard of with supplements.Supplementation with creatine increases Cr and CP within the muscle. There are two way to decide what dosage of creatine you should take. It can also delay fatigue during repeated workouts. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. Many people like to take their creatine in a shake as it most often comes in the form of powder.7 grams in the maintenance phase. After that. though. allowing further capacity to regenerate ATP. In other words.03. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. it's recommended that you stick to 5 grams per day. this could get confusing! Not really. the dosage is 20 grams a day for five to seven days. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. However. In the "loading phase" which is where you begin adding creatine to your diet. your weight is multiplied by . So if you weight 200 pounds.3 = 27 grams of creatine per day After the loading phase. so you would require 2. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. Creatine is safe for most everyone to take with the exception of people with renal issues. the formula would look like this: 1 lb divided by 2. You can also calculate creatine dosage according to body weight and mass. Creatine is also thought to increase the body's aerobic abilities.3 grams of creatine per kilogram of body weight.

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

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

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

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

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

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

then you should be considering the vast number of mind fitness needs you may have. too. While food never used to be so readily available. Do you have physical pain that is not the result of an injury? This could be stress related! 2. While you may not want to do this. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Yet this is a dangerous situation. 1. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. It's easy to go to the food to get the satisfaction that you need. For the most part. Do you struggle to make the goals that you set for yourself? 4. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. your mind can be struggling at the same time. stress and angry often? What does it feel like and how intense does it get? 5. Do you hate the life that you are leading. Be honest. For example. now. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. consider this scenario that happens over the span of time. To determine where you stand in mind fitness. although you may not realize it. it hurts to hear but just like your body goes through illness. For many millions of people. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. or are eating whenever you feel like it. . 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. this is one of the prime reasons that they are overweight or unhealthy in their diets. Emotional eating is eating when things go bad. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. If you have trouble sleep. Improving the fitness of your mind not only improves your daily life but increases your longevity. ask yourself these questions. Do you feel anxiety. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you.Yes.

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

Just putting on a beautiful outfit can make you feel good about yourself. both physically and mentally. Those that have people around them to support them do well in many more aspects of their lives. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. Those that dress well. Don't take friends for granted because they won't be there when you need them the most. Getting away or even just finding time to play a board game is essential. you need to be able to say. Learn to take criticism positively. Then. even when you don't pay attention to them otherwise. This allows your mind to repair damage and it allows you to improve your network of friends. work on improving them if you can and then do the best job that you can overall. Commit to going out and having fun. If you are married. at least one time per week. Build A Social Network A social network is a very important to your well being. If your boss says that the job wasn't good enough. that relationship alone will be one that you have to work on. That means taking on the challenges that come up between people. whatever way is fun to you.Accept those. In part of that comes the fact that if you want to have family and friends you . Relationships take time and work. "Hey. Don't assume that they will always be there when you need them. 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. Let's face. its fun to have people around too! But. Although challenging. 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. working through them and then letting them go. learn how to accept compliments and to take criticism. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. ask what you could have improved on for next time. In addition. Getting down on yourself because someone doesn't like the job you did isn't okay. You should always strive for a lifestyle that's positive with those in your family and your friends.

. Stress affects your ability to function properly. a physical activity. You should also use challenges to help power you through your day and your life. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. there are many things that you can do. allowing you to fend off Alzheimer's and other conditions like it. it is important for you to find solutions to those problems. Asking questions. 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. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. now you have it! You know what to do to make your lifestyle improved through these changes. You need to find something that you love to do. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. physical risks and puts your entire well being at risk for emotional breakdown. A hobby. or some other thing that really brings you happiness is necessary to have. but you have to do it! Stress is one of the largest problems in health today. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. Managing Stress Its not easy job.need to be a friend. To help remedy stress. use your brain power! You don't have to do any type of exercise with your brain physically of course. It hinders you throughout your life by causing unhealthy living situations. always keep yourself learning. by relieving stress. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Learning new things keeps the mind active and that means health. For starters. 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. getting the answers and working at it helps to improve the brain's function. Your Overall Mental Fitness Plan So. You'll feel good about life and your social network. find an outlet. too. but mentally you do! For starters.

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

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

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

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

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.

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

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