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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
Others may be recovering from an illness or injury. When each part of the machine is cared for. For most. You could take all of my money. Others may need a certain level of fitness for their employment. for example. but when you look at this as your body. it is a matter of staying healthy as long as possible. Do you worry about brushing your teeth today? No. then the machine won't run well and eventually won't run at all. That's costly to you. Fitness is a term that is used to help define the ability to stay in the best physical shape. you cut several years off the life of the car. and even years off of your life when you don't take care of your machine (your body. you likely hated it. Your body is designed to work as a machine. That's what we want you to think of when you think of fitness. If it isn't taken care of. You'll learn many things that you'll be able to implement immediately to start experiencing success. Let's make fitness fun. Imagine having a greatly increased sex drive. Well I can go on about the benefits of fitness and will do so later in this book. When the machine is neglected either in part or in the whole. is well maintained for many years. . because it's a habit. When you were learning how to do them.) Fitness is about SURVIVAL. then. You may ask. it can be that simple to be healthy.That's what gives me the POWER to SUCCEED. trust me on this from a guy that used to smoke two packs of cigarrettes per day. "What am I staying in shape for?" To each person. Really. But. weeks. it became something that you didn't think twice about. then. If a car. once you learned how to do it. the entire machine works the best that it can. you are shaving away days. but remember that fitness is something that you can get into the habit of doing which makes it easy. You learned to put your clothes on. for example you don't change the oil in it. it will last many years longer. Fitness is not something that you have to struggle with.Imagine walking alone at night and really feeling safe because you are physically strong. Fitness is an essential part of life. everything but so long as I am still fit and strong and healthy . When you were three you were probably taught to brush your teeth. this will be something different. all of my friends. Sorry if I sound overly patronising.
if you have the will power to save your life by sacrificing for just a few weeks. That's not true. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. IT WONT BE EASY AT FIRST. You'll find excuses about not doing it. You will be sore and tired. In fact. It's just something that you do. For me it's a bit of belly fat. but it may hurt your ego a bit to do it. Don't worry. it's an important first step. Granted. What do you see? If you are unhappy about any part of your body or training. .Overcome the initial procrastination. You'll dread it. you'll see that fitness can be easily mastered by you. You'll claim that getting fit is just too hard. Nevertheless. the first weeks of learning to be fit and staying healthy will be the hardest. Our first goal is to determine where you stand right now. You just can't give up what you love. chances are good that area of your body is bothering you because it's an unhealthy area.such as a weight lifter adding cardio to beat belly fat. The same applies to experienced athletes that must alter or increase the training in a specific area . this is painless.
• Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. 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. For adults. the more prone to health risks you are. Ask your doctor where your blood pressure is. The higher this number is.this is part of the goal setting process.Here are some questions for you beginners to ask to determine where you stand right now. Experinced athletes should also do a realistic self review . Its important to do this to more firmy establish and prioritise your fitness goals. but it needs to be in a certain range to be healthy. You need to begin by understanding that change needs to happen. You need to use them to understand exactly where you stand right now. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. You can find calculators for many of these available to you free of charge on the web. . You need this number to be there. this is generally 120 to 139/80 to 89. There are several tools that you need to use to determine your health level currently. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body.
start by getting through these basic first steps. These three things are critical elements for you to take into consideration when considering where you stand right now. Those that have a large midsection are the most prone to heart problems. the fat here is likely to be what kills you.• Ideal Weight: In comparison to your height and body structure. But. causing difficulty for each organ there. . your ideal weight is the weight that you should be. if you are overweight. In effect. Your waist is important because it is the indication on your body of your potential health risk. This is an important piece of information because of how vital it is to your health. 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. there's much more for you to consider. your lungs and even your heart are suppressed. The fat that is here will push into your body. Beginners .What To Start With To get started with fitness. Those that have a larger midsection are most prone to health risks. Your kidneys. ideally.
You need this to see just how unhealthy you are currently. 5. Get your weight. 3. to improve on. and to work on first. It's going to come down and that will be quite rewarding! 4. Determine what's important for you to maintain. suck in your gut and measure at your belly button all the way around using a tape measure. Determine that you are healthy enough physically to begin improving through diet and exercise. your heart rate as well as any other important factors he may be interested in you improving. Measure your waist. This will be your indication of your weight loss and health improvement. not at your doctor's office. Stand up straight. Meet with your doctor to talk about your overall health. Pull up your shirt. Calculate your BMI.1. . Ask him for measurements of your blood pressure. Do it the same time and same way every time you weigh yourself. Write them down and post them in several locations in your home. Do this at home on a well programmed scale. 2. Set your goals. Do it first thing in the morning after you've gone to the bathroom but before you have eaten.
what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . I was very ill and thin. If you don't think that you need to lose weight. But. I got into it because I was a drug addict. that's not to say that you don't have health problems beyond that level. With fitness everyday is a new beginning so you can always review your progress and set new goals. By understanding where you stand on these factors above. People with some experience under the belt will need to examine their flexibility. Many people are still at risk for high blood pressure. Throughout this book. fitness is not just about weight loss. you need to take into consideration the fact that overall health is in fact important to improve. that will mean improving other qualities of your life. that's great! You are one step closer to being healthy. or giving up some addiction or bad habits. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. I'll point you in the direction of improving your overall health. you can begin to improve your health. For others. inflamation syndrome. Therefore. For others it will be less dramatic. For many that will mean losing weight. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. high cholesterol as well as other concerns even though they aren't technically overweight. strength etc.Now that you have this done. What You Will Learn So. For me the impression made in the initial months was very strong because I made much progress in this time. Although many people start looking into fitness because they want to lose weight. Cardio Vascular fitness level. There's much to learn and improve on for most of us.
some say they only need 4-6 hrs. Many of you will be fighting with some bad habits.Each of these aspects is very important. we'll teach you how to improve your life through easy. With your mind fitness. Because each plays a role in your overall health. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. But giving up serious vices is not easy and you are well advised to get professional medical advice. Remember. Since your body is likely to be your largest factor impacting your life. While your body must be maintained as much as possible for health. and even fun. Emotional stability is critical to overall health. General Health: First things first. ways. especially of course if you are too fat. smoking or drug use. isn't enough if you aren't eating the right foods even if you are losing weight. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. The longest i went without sleep in the army was 5 days and 4 nights . we'll tackle what the healthy standard is. That means insuring that your overall life is healthy in regards to the life that you lead. Those with eating disorders can also benefit from physical conditioning. I know your situation. help you to understand where you are and then help you to get to the goals that you have. Namely alcohol. each aspect is just as important as the next. we will start there. though. When i was in the army they were very keen on sleep deprivation. but 7-9 hrs is optimal. Most of us need 7-9 hrs sleep everyday. Sure you can function on less or more. 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. Throughout each of these aspects. 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. we mean making sure you are emotionally and mentally fit. it doesn't do much good if you don't eat the right foods. I normally need 9 if I'm training and eating heavily. the goal is to improve your stress level. GET ENOUGH SLEEP !!! Sleep . I say hogwash and current medical research says the same. Its simply not true. They used to tell us alot of bull that 6 hrs is sufficient. With lifestyle fitness. . The best substitute for a bad habit is a good one so fitness training is a wonderful cure. for example. Losing weight.
Stress and recuperation are also critically important and are covered in another section of their own. I recommend you go to a good doctor and just get a general check up. delivering fuel to it so that it can perform its duty. This means physically.So.if its unhealthy. Your body is a well designed machine. Not only will you feel great but you will have medical proof. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. actually. I cover diet in another section because its very important. Your brain keeps everything working. Change your diet . In fact if you are looking at changing your body composition I dare you to do before and after shots. give up the vices like drink and smoking. Your lungs supply your heart with the necessary oxygen. . Each part of your body functions well because of the support that other parts play. get 7-9 hrs sleep every night. Your heart pumps oxygen rich blood to each cell in your body. the time has come to improve the way that machine is working. even those things that you don't think about doing like your heart beating and your lungs breathing. This is so you can see the improvements in coming weeks and months.
too. Well back in the time of the cave man. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. your body can't maintain a healthy muscle mass. this could be a potential problem that needs to be considered. Yet. You may not physically be able to exercise .Go to the library and read as much as you can on health and physiology. it goes further than this. You cant do that without the information in your head and I cant teach you everything in just one book. your arms or anything else. the same day at the same time each week. Keep a log of this information so that you can see your progression. you need to take into consideration the vast number of measurements that we've already taken. If you are overweight. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. it's important for you to know where you stand health wise. That means taking the measurements that we've listed. Your weight. the body had to do what it needed to so that you could stay alive. You should weekly weigh yourself. Talking to your doctor is a great place to start when it comes to determining your overall health. these fat reserves could be used. While your diet is something for the a later section. you can improve your overall health and then improve upon your situation by knowing how to. you should address these specific concerns. What's Healthy? As we mentioned early. your blood pressure and your body mass index are good indications of your overall health. Your job is to give your body what it needs to continue to perform correctly. What some people don't realize is why their body has developed as it has. we need to address your body's ability to do what it needs to through being physically capable. your neck. If you have problems with your legs. 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. too. not to sit idle. You should understand how well your body is working. You shouldn't skip this step. That way. to know what level of fitness your body is in. If you don't work hard. Your muscles are necessary for functioning but they have been built to be used. chances are good that your heart has been affected by it. It would store food in fat so that when there wasn't enough food available.
even if you aren't overweight. He became so successful. Now. he created several businesses around his fame and was among the first people to market body building products bearing his name. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. In actuality. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. but it will get easier. 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. the sport of body building has been around for quite some time. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. But. As he became more popular. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Again. coupled with the other fitness elements later throughout this book. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. It's a hard realization. Understanding where you are is difficult for many at first. Its not easy thing to do at first. its going to improve. but remember your body is built to be used. the man known as the "father of bodybuilding". that's a great sign. This competition was the basis for many . chances are good that you aren't getting enough exercise and fitness into your life anyway. look at your body in other manners to determine what you can improve on. Using your muscles and strengthening them are vital to improving health and fitness. pains or weight problems. In the late 19th century.to a certain level. How Can You Improve ? Improving your body means improving your body's ability to move and function. and body building supplements are at an all-time level of performance. Gyms are big business. If you aren't having any physical limitations. Even an overall fit person can often improve their body's fitness through improving their body's makeup. personal trainers are making a tidy living helping people stay fit. Our overall plan to improving your body's fitness level is through exercise. one step at a time. Exercise is something that some people hate and others love. it's not the permanent solution. not to sit in a chair at a desk all day. he was credited with the invention of the first exercise equipment marketed to the masses.
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. This book will guide you through some of the basics to get you started. When World War II broke out. stronger. and more aggressive in their behavior. there can be a lot to learn. and the sport has evolved into a real competitive arena. but you'll need some information first. body building has just grown in popularity becoming almost an obsession for many people. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. Olympia competition that remains the most popular body building contest to date. you heard of him right ? Through the years.others to follow including the Mr. Women have started to take an interest in honing their bodies. . men around the world were inspired to become bigger in their physique. and body building equipment evolved into an effective means for working muscles in ways never thought of before. Training techniques were improved. nutrition was focused on more than ever. Of course. nothing will compare to actually getting to the gym and lifting those weights. In 1970.
diet. Anerobics can aid the cardio system and reduce fat. But its a nerve reflex that prevents you.can you do the splits ? Probably not. training. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now.Exercise Physiology Lets cover some basics about physical training. The nervous sytem is quite remarkable. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. . consider this . The components of physical fitness are as follows: Cardio respiratory endurance . supplimentation and recuperation should all fit in with your optimal body routine. Your workout routines. Diet also has a significant influence over biochemistry. By training. Components of Fitness Physical fitness is the ability to function effectively in physical work. If done in the right way the two are complimentary. then there is anerobic which is great for muscle and bone growth and strength.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. There is aerobic training which is best for cardio respiratory improvement and fat loss. Especially with the training and recuperation. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Your body works with a natural cyclic rythym. The nervous system prevents this from happening (thank heavens). and other activities and still have enough energy left over to handle any emergencies which may arise. After a while you will develop a natural sense for this. If you can do it with one. Nothing else. Well guess what. Deeply tied in with all of this are your biocemistry and your nervous system. But you can raise one leg out to the side at 90 degree's i bet (everybody can). 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. Aerobics can improve muscle function and growth. By balancing your training and recuperation you can optimize your biochemistry. hormones and waste products in the blood such as lactic acid. The three things of most interest to us in biochemistry are nutrients.
The principles of exercise apply to everyone at all levels of physical training.the ability to move the joints (for example. and negatively affects one's health. To achieve a training effect. "FITT" Regularity. muscle power. sleeping. progressive training. knee) or any group of joints through an entire. Time. Regularity is also important in resting.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. normal range of motion. and Type.Muscular strength .and following a good diet. One should strive to exercise each of the first four fitness components at least three times a week. eye-hand coordination.the amount of body fat an athlete has in comparison to his total body mass. agility. from the Olympic-caliber athlete to the weekend jogger. Flexibility . elbow. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. a person must exercise often. Muscular endurance . Infrequent exercise can do more harm than good. Excessive body fat detracts from the other fitness components.the greatest amount of force a muscle or muscle group can exert in a single effort. Progression. detracts from appearance. and eye-foot coordination are classified as components of "motor" fitness. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. . reduces performance. Body composition . Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Factors such as speed. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Intensity. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Appropriate training can improve these factors within the limits of each athletes potential.
and flexibility should be performed each week to improve fitness levels.Balance.since overemphasizing any one of them may hurt the others. muscle endurance. muscle strength. These factors are Frequency. Specificity. Time. Variety. especially when training for strength and/or muscle endurance. athlets become better runners if their training emphasizes running. for example. Training must be geared toward specific goals.Intensity. Another way to allow recovery is to alternate the muscle groups exercised every other day. You will find that you can experiment and find the optimal routine for your metabolism. however. it does not improve a 2-mile-run time as much as a running program does. FITT Factors Certain factors must be part of any fitness training program for it to be successful. and Type. with only one session each of cardiorespiratory. strength. Providing a variety of activities reduces boredom and increasesmotivation and progress. Although swimming is great exercise. For example. Recovery. athletes should have at least three strength-training sessions per week. at least three exercise sessions for cardio fitness. For optimal results. time. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Three physical activity periods a week. to obtain maximum gains in muscular strength. Ideally.you must strive to conduct 5 days of physical training per week. Personally I have a cardio workout at the warmup stage. goals and motivation. To be effective. and flexibility training will not improve any of these three components. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. 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. The acronym FITT makes it easier to remember them. a program should include activities that address all the fitness components. then I do my weight training and perform stretches between my weight exercises. Overload. Thus. .
and those that exceed 90 percent HRR can be dangerous. it is the factor many units ignore. Stretching exercises are done in every training session to enhance flexibility. Wednesday.and Friday are devoted to cardio fitness. Depending on the time available for each session and the way training sessions are conducted. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. However. By training continuously in this manner. and cardio fitness is trained on Tuesday and Thursday. However. when coupled with good nutrition. For example. 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. and Tuesday and Thursday are devoted to muscle endurance and strength.With some planning. Wednesday. a five-day-per-week program is much better than three per week. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Such programs. the greater the intensity of the exercise. all components of fitness can be developed using a three-day-per-week schedule. The more energy expended per unit of time. you may also choose to run on Tuesday and Thursday. and Friday. . 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). Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. In the first week. Unfortunately. if you have a hard run on Monday. will help keep you super fit. Monday. Wednesday. 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. INTENSITY Intensity is related to how hard one exercises. During the second week. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. and Friday. The following training program serves as an example. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance.
A person using this method may exercise at an intensity which is not high enough to cause a training effect. he could start at 85 percent of his HRR. if he is in reasonably good shape. at 90 percent MHR. a person who is in poor shape should exercise at 70 percent of his MHR. If a athlete knows his general level of cardio vascular fitness. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. an appropriate THR or intensity can be prescribed. he can determine which percentage of HRR is a good starting point for him. if he is in excellent shape. a 20. . if he is in excellent physical condition. As a result. at 60 percent HRR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. one must compensate for its built-in weakness. resting heart rate. the group run will be too intense for some and not intense enough for others. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. one can be sure that the intensity is enough to improve his cardio fitness level. For example. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. Thus. and. By determining one's maximum heart rate. if he is in poor shape. at 80 percent MHR. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. the THR is figured using the estimated maximal heart rate. graphic$$$$$$ Percent MHR Method With this method. One's ability to monitor the heart rate is the key to success in cr training. graphic$$$$$$ When using the MHR method. With this information.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). and relative conditioning level. and. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. To compensate for this. if he is in relatively good shape.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). A athlete determines his estimated maximum heart rate by subtracting his age from 220. For example. at 70 percent HRR.
as in the example. he should know his THR (the heart rate at which he needs to exercise to get a training effect).7. the percentage (70 percent in this example) is converted to the decimal form (0. or maintain. particularly if they cannot find more than 20 minutes for cr exercise. For example. (See Figure 2-lB. a THR of 160. To determine the RHR. an adequate level of fitness. If his pulse rate is below the THR. The result is then added to the resting heart rate (RHR) to get the THR. When the calculations produce a fraction of a heart beat. In this case.70 and 131 is 91. Before anyone begins aerobic training. During the 10. In summary. and lungs an adequate training stimulus.) During aerobic exercise.) Yet another way is to place the hand over the heart and count the number ofheart beats.83 or 27) if he is exercising at the right intensity. the body will usually have reached a "Steady State" after five minutes of exercise. the athlete should get a count of 27 beats (161/6= 26. These arteries are located to the left and right of the Adam's apple. As shown. the value is rounded off to the nearest whole number. 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. and immediately after exercising.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. (See Figure 2-1A. Thus. then multiply this by six to get his heart rate for one minute. place the tip of the third finger lightly over one of the carotid arteries in the neck. When 91. use the THR of 161 BPM figured above. This will let him determine if his training intensity is high enough to improve his cr fitness level.7 is added to the RHR of 69. muscles.second period. the athlete should monitor his heart rate.70) before it is multiplied by the HRR. 160. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.7 results. the product obtained by multiplying 0. . he must exercise harder to increase his pulse to the THR. At this time. (See Figure 2-1 C. He should count his pulse for 10 seconds. and the heart rate will have leveled off.7 BPM is rounded off to give a THR of 161 BPM.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.
TYPE First we will discuss aerobic training. • Start with basic aerobics and work up as your tolerance increases. TIME Time. The more intense the activity. To improve cr fitness. he should do it five minutes into the workout. during aerobic 70 percent HRR. multiplied by six. A athlete who maintains his THR throughout a 20. Using this figure. In this type of training. the less intense the activity. the athlete must train for at least 20 to 30 minutes at his THR. the longer the required duration.If his pulse is abovethe THR. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Another way to gauge exercise intensity is "perceived exertion. He should check his exercise and post exercise pulse rate at least once each workout. the shorter the time needed to produce or maintain a training effect. If not.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. Walking is a great place to start. For example." This method relies on how difficult the exercise seems to be. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. refers to how long one exercises. since one missed beat during the 10-second count. . He should count as accurately as possible. Here are some tips for you to get in aerobic training. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. a 40-year-old athlete with a low fitness level should. then start with a basic program. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. or duration. an athlete can easily find his own THR just by knowing his age and general fitness level. If he takes only one pulse check. To find out if you have any limitations. It is inversely related to intensity. talk to your doctor. gives an error of six BPM. your body will work to improve its function by improving how much work your heart can do.
The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Rope skipping. . .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. playing your favorite sport. elliptical machines. . . . . SECONDARY (Done with partners or opponents of equal or greater ability. . -Handball (singles). -Basketball (full court). .Running. -Tennis (singles). bike riding.Swimming. as soon as your body allows for it. .Exercising to music. Swimming.Bicycling (stationary).Skiing (cross-country). though. . You should try to increase this to 30 minutes three times per week. . They must also be of sufficient duration and intensity (60 to 90 percent HRR).Bicycling (road/street). and other physical activities are perfect for aerobics.Stair climbing.Walking (vigorous). • Move on to more aerobic style exercises. .) -Racquetball (singles).Road marching. running. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . Your goal is to start with 10 minutes of continuous aerobics three times a week.Jogging.Rowing.
If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. 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. athletes need information on ways to prevent running injuries. Proper warm-up and cool-down. the faster the arm action. The arms swing naturally from front to rear in straight lines.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. Some athletes may need instruction to improve their running ability. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. I prefer the rowing machine as It can avoid injuries associated with running. help prevent injuries. Besides learning running techniques. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. Every activity has its drawbacks and you must weigh the advantages and disadvantages. INTERVAL TRAINING Interval training also works the cardiorespiratory system. The faster the run. The most common injuries result from running and occur to the feet. he should do two things: 1) gradually buildup to running that frequently. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. knees. to do this safely. (cross-body arm movements waste energy. and the feet strike on the heel and push off at the big toe. However. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. and.) The toes point straight ahead. A well-conditioned athlete can run five to six times a week. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . Failure to allow recovery between hard bouts of running cannot only lead to overtraining. ankles. The elbows are bent so the forearms are relaxed and held loosely at waist level. but can also be a major cause of injuries. 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. and legs.
These recovery periods.relatively short time and increase his running speed. Using the work-interval time for each 440-yard lap from Step 3. the energy systems used are allowed to recover. each 440-yard lap should be run in 1 munute. hiking. therefore. rowing. Determine (or estimate) the actual 1-mile-race pace.mile run time. Using a 2-mile-run time of 1600 minutes as an example. Step 2. He does this repeatedly with periods of recovery placed between periods of fast running. This type of intermittent training can also be used with activities such as cycling. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. will be 3 minutes. If a athlete's actual 1-mile-race time is not known. Recovery periods. the pace for an interval training workout is calculated as follows: Step 1. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. (2:00 minutes . . swimming. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. bicycling. 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. 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. 56 seconds to 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. In this way. 52 seconds long (1:56 + 1:56 = 3:52). twice the length of the work-interval periods. Using the time from Step 1.1 to 4 seconds = 1:59 to 1:56. 59 seconds during interval training based on the athlete's 16:00. The athlete's 2-mile-run time is 16:00 minutes. it can be estimated from his last APFT by taking one half of his 2-milerun time.) Step 3. In interval training. (8:00 minutes/4 = 2:00 minutes per 440 yards. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. 56 seconds (1:56) for each 440-yard run. 2.) Thus. and his estimated pace for 1 mile is one half of this or 8:00 minutes.
56 secons by an easy jog of 440 yards for recovery. He may also do recovery workouts of easy jogging on off days. If he responds well. refer to Table 2-1. athletes should start intervaI workouts with a warmup and end them with a cool-down. Thus. there are two seconds of recovery. he may do it twice a week at the most. For each second of work. 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. the heart rate usually falls to around 120 to 140 beats per minute. Because of the intense nature of interval training. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. Follow each 440-yard run done in 1 minute. monitoring THR and using it as a training guide is not necessary. another type of cardio vascular training sometimes called speed play. As the athlete becomes more conditioned. During the recovery interval. he should do it once a week. After a athlete has reached a good cardio vascular fitness level using the THR method. As with any other new training method. FARTLEK TRAINING In Fartlek training. his recovery is quicker. As a result. It shows common 1 -mile times and the corresponding 440-yard times. 3:52). Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. Because the heart rate is not the major concern during interval training.This can be done on a 440-yard track(about 400 meters) as follows: 1. As with any workout. At first.rest ratio is 1:2. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. he should be ready for interval training. interval training should be introduced into his training program gradually and progressively. with at least one recovery day in between. 2. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. the workto. the athlete varies the intensity (speed) of the running during the .
Swimming. bicycling. neither the running nor recovery interval is timed. The speed and distance can be increased gradually as the athletes' conditioning improves. Instead of running at a constant speed. the distance should be one mile or less. he runs hard for a few minutes until he feels the need to slow down. It can be used as both a physical conditioning activity and a competitive event. Each group starts its run at the same time. When ready. Cross-country runs have several advantages: they provide variety in physical fitness training. the athlete varies the intensity (speed) of the running throughout the workout. As with all exercise. The object is to cover the distance in the shortest time. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. At first. It consists of running a certain distance on a course laid out across fields. However. and the running is not done on a track. over hills. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. Those who add non-running activities to their training may not improve running ability as a consequence. Alternate Forms of Aerobic Exercise Some athletes cannot run. athletes should start slowly and progress gradually. depending on the terrain and fitness level. In such cases. he starts with very slow jogging. and they can accommodate large numbers of athletes. In Fartlek training. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. For these reasons. through woods. Their drawback is that they require special equipment and facilities that are not always available. they may use other activities as supplements or alternatives. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. . many runners prefer Fartlek training to interval training. It should then be gradually increased to four miles. The unit is divided into ability groups using 2-mile-run times. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. At this time he recovers by jogging at an easy pace.workout. or on any other irregular terrain.
They can also do calisthenics in the water. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. Some advantages of swimming include the following: Involvement of all the major musclegroups. Compared with all the other modes of aerobic exercise presented in this manual (e. tread water. he should stop to check his pulse. After five minutes. which minimizes lower body stress in overweight athletes. cross-country skiing. Non-swimmers can run in waist-to chest-deep water. walking. etc. adjust the intensity. The swimmer should start slowly with a restful stroke.g. It is used to supplement running and develop upper body endurance and limited strength. CYCLING . Partial support of body weight by the water.. one's THR should be lower than while doing the other forms of aerobic exercise. the heart does not beat as fast as when doing the other types of exercise at the same work rate.) in swimming alone. in order to effectively train the cardio vascular system during swimming. Thus. Together these activities combine walking and running with moderate resistance work for the upper body. This is because. Body position that enhances the blood's return to the heart. in swimming.SWIMMING Swimming is a good alternative to running. For example. For injured athletes. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. running. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. athletes will help to ensure that they are working at the proper intensity. compare it with his THR and. rope jumping. if needed. a athlete should set his THR about 10 bpm lower than while running. and do pool-side kicking for an excellent aerobic workout. By modifying their THRs in this manner while swimming. cycling.
Cycling is an excellent exercise for developing cardio fitness. he should walk 45 to 60 minutes at a faster pace. a athlete recovery at low speed and/or low should set his THR at resistance. A simple way to increase walking speed is to carry the arms the same way as in running. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. Dis. It is enjoyable. athletes can bicycle outdoors or on a stationary cycling machine indoors. and causes few injuries. WALKING Walking is another way to develop cardiorespiratory fitness. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. . unless walking is done for a long time at the correct intensity.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. He can increase the intensity by adding hills or stairs. As the walker's fitness increases. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. 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. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). it will not produce any significant cardio vascular conditioning. and increasing velocity. Athletes can alter the cycling intensity by changing gears. However. For interval training. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. adding hill Cycling should be work. requires no equipment. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. The heart rate should be monitored to determine the intensity. the athlete can vary the speed and resistance and use periods of active For swimming. After about three months. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes.
Although some regions lack snow. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. however. The action is similar to that used in brisk walking. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. boots. the pace. these . and racquetball) involve bursts of intense activity for short periods.on country roads. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. However. and in parks and forests. is easily learned.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. and the intensity may be varied as in running. and the frequency and duration of rest periods. with skis. 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. reaches to the armpits. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. and is not affected by weather. and the time spent jumping should be increased as the fitness level improves. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. and poles often obtainable from the outdoor recreation services. developing ever measured have been found in muscular and cr cross-country skiers. Cross-country skiing is easy to learn. Rope jumping. endurance. Some runners use it as a substitute for running during bad weather. one form or another of crosscountry skiing can be done almost anywhere . It requires little equipment. A beginner should select a jump rope that. Equipment is reasonably priced. Some of movement of the arms the highest levels of aerobic fitness and legs. They should attain and maintain their THR to ensure a training effect. squash. The work load is determined by the difficulty of terrain. open fields. golf courses. when doubled and stood on.
they are closely related. If strengthening exercises are included. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. hops. Although muscular endurance and strength are separate fitness components. challenging activity that combines exercise and rhythmic movements. . Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. Progressively working against resistance will produce gains in both of these components. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. It is a motivating. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. Because running increases endurance. and it can be totally individualized to every fitness level by varying the frequency. bodybuilding athletes need a high level of muscular endurance and strength. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. and duration. There is no prerequisite skill. the workout addresses every component of fitness. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. intensity. One can move to various tempos while jogging or doing jumping jacks.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Workouts can be done in a small space by diverse groups of varying fitness levels. Warm-up and cooldown stretches should be included in the aerobic workout. In addition to cardiorespiratory fitness. jumps. but the reverse is not necessarily true. If played vigorously each day. they may be an adequate substitute for lowlevel aerobic training. or many other calisthenics. it helps improve performance in racket sports.
Isometric contraction produces contraction but no movement. allowing you to lose weight faster. sit-ups. and the lifting of weights. You don't have to have bulging muscles. Strength training is essential because it allows you to improve the way that your body works. you don't have to be a body builder here. Common examples are push-ups. Muscle burns through fat faster. Muscles that are strong are less likely to become injured. They are described here. you do want to develop lean muscles that are strong and therefore healthy. There are other resistance-training machines which. Force is produced with no change in the angle of the joint. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. too. while not precisely controlling the speed of movement. Now. with less likelihood of being strained or hurt through your daily exercises. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. affect it by varying the resistance throughout the range of motion. you also need to consider adding strength training to your workout.Strength Training Along with aerobic training. Muscular Contractions Isometric. movements or even in accidents. for example. With strength training. Isokinetic contraction causes the angle at the joint to change at a constant rate. To achieve a constant speed of movement. They are able to be used easier. strength training is a very essential aspect of making sure that happens. . This requires the use of isokinetic machines. But. as when pushing against a wall. at 180 degrees per second. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. isotonic.If you need to lose some weight. you will be able to move flabby muscles and fat into lean muscles.
may produce greater strength gains.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. the overload must be applied thoughout the full range of motion. When a muscle is overloaded. In the concentric phase (shortening) the muscle contracts. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. so there is more muscle soreness following eccentric work. makes the muscle and connective tissue more susceptible to damage. or isokinetic contractions. Actually. To obtain optimal gains. As a result. isotonic. Exercise a joint and its associated muscles through its complete . For example. in return. This is an eccentric (negative) contraction. This greater overload. and each will result in strength gains if done properly. The nature of the eccentric contraction. the muscle may be able to handle more of an overload eccentrically.the concentric or "positive" phase and the eccentric or "negative" phase. however. Each type of contraction has advantages and disadvantages. the biceps are shortening. it adapts by becoming stronger. whether by isometric. on the upward phase of the biceps curl. it is important to know the following strength-training terms: Full range of motion. while in the eccentric phase (elongation) the muscle returns to its normal length. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. To understand the principle of overload. Isotonic and isokinetic contractions have two specific phases . This is a concentric (positive) contraction.
Set This is a series of repetitions done without rest. . Muscle Failure This is the inability of a person to do another correct repetition in a set. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. When a muscle is overloaded by isometric. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Similarly. This is crucial to strength development. A 10-RM is the maximum weight one can lift correctly 10 times. one repetition has been completed. or isokinetic contractions. isotonic. it adapts by becoming stronger.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Repetition When an exercise has progressed through one complete range of motion and back to the beginning.
This weight is the 8-12 RM for that exercise. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. the weight selected should be heavier and the RM will also be different. For example.) A better and easier method is the repetition maximum (RM) method. In other words. and variety. For example. This weight is the 3-7 RM for that exercise. the muscle must be overloaded. the resistance is too great and should be reduced.Principles of Muscular Training To have a good exercise program. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. after doing from 8 to 12 repetitions. OVERLOAD The overload principle is the basis for all exercise training programs. to achieve enough overload. specificity. multiply 200 pounds by 70 percent [200 X 0.70 = 140 pounds] to get 70 percent of the 1 -RM. Although the greatest improvements seem to come from resistances of about 6-RM. (For example. The weight should also not be too heavy. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. he momentarily cannot correctly do another repetition. . the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. These principles are overload. regularity. balance. the seven principles of exercise must be applied to all muscular endurance and strength training. For a muscle to increase in strength. However. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. The weight should be heavy enough so that. to develop both muscle endurance and strength. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. progression. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. If one cannot do at least three repetitions of an exercise. if a athlete's 1 -RM is 200 pounds. recovery. an effective range is a 3-7 RM. The exerciser finds and uses that weight which lets him do the correct number of repetitions. the workload to which it is subjected during exercise must be increased beyond what it normally experiences.
. To develop muscular endurance. gains in muscular endurance will be greater than when using a 15-RM weight. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. the greater the number of repetitions per set. PROGRESSION When an overload is applied to a muscle. For example.Using any combination of the above. . (Good form is more important than the speed of movement. Whichever RM range is selected. The key to overloading a muscle is to make that muscle exercise harder than it normally does. it adapts by becoming stronger and/or by improving its endurance. . the greater will be the improvement in muscle endurance and the smaller the gains in strength. but the gain in strength will not be as great. . there will be no further gains. To optimize a athlete's performance.Increasing the number of sets. the athlete must always strive to overload his muscles. 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.Increasing the resistance. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise.Increasing the number of repetitions per set. his RM should be determined from an analysis of the critical tasks of his sport. most athletes will benefit most from a resistance training program with an 8-12 RM.) . When a athlete can correctly do the upper limit of repetitions for . However.Increasing the speed of movement in the concentric phase. With continued training. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. This is his 12+ repetition maximum (12+ RM). when an athlete trains with a 25-RM weight.Athletes who are just beginning a resistance-training program should not start with heavy weights.Reducing the rest time between sets.
REGULARITY Exercise must be done regularly to produce a training effect. this upper limit should be 12 repetitions. He continues to work with that weight until he can complete all eight repetitions in each set. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. For example. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. The principle of regularity also applies to the exercises for individual muscle groups.the set without reaching muscle failure. the principle of regularity is violated and gains in strength are minimal. but when different muscle groups are exercised at each workout. strength training for the identified muscle(s) will be beneficial. For most athletes.12 RM). it is usually time to increase the resistance. in a given task. He then should increase the weight by about 5 percent but no more than 10 percent. If the athlete's performance of a task is not adequate or if he wishes to improve. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. Sporadic exercise may do more harm than good. the athlete must do resistance movements that are as similar as possible to those of doing the task. In a multi-set routine. if his goal is to do three sets of eight repetitions of an exercise. he ensures maximum carryover value to his chosen sports. if his plan is to do 12 repetitions in the bench press. In this way. he feels the muscles on each side of the joints where motion occurs. The athlete slowly does work-related movements he wants to improve and. A athlete can work out three times a week. but three workouts per week are best for optimal gains. RECOVERY . He should continue with that weight until he can do 12 repetitions correctly. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. Exercise must be done regularly to produce a training effect. These groups can be identified by doing a simple assessment. at the same time. then increases the resistance by no more than 10 percent. To improve his muscular endurance and strength.
Wednesday. and Friday and the upper body muscles on Tuesday. For example. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. and it's okay to work out all three muscle groups in each workout. Following this you would have a day off. For beginners. For example. Strength training can be done every day only if the exercised muscle groups are rotated. When exercising in this fasion. Recovery is also important within a workout. but they should allow at least one days recovery and between workout days. the upper back and the thighs. when doing bench press. the recovery time between sets should be 30 to 180 seconds. you may train your legs. in part. the primary muscle groups should always be trained first in the workout. You can move on to a four day routine. The muscles must be allowed sufficient recovery time to adapt. the legs can be trained with weights on Monday. Consecutive days of hard resistance training for the same muscle group can be detrimental. the arms. then you simply repeat the sequence once again. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. This is because when you train the primary muscle groups you also train the secondary ones. you begin training different sections of your body in each workout. The chest. Normally. the legs. I recommend that you remain at this level for at least three months. Sample workout routines are provided for someone at this level of training. It's important to note that when training the primary muscle groups. MUSCLE GROUPS There are three main muscle groups. on the intensity of the workout. There should be at least a 48-hour recovery period between workouts for the same muscle groups. at this level. so that the same muscle or muscle group is not exercised on consecutive days. .There should be at least a 48-hour recovery period between workouts for the same muscle group. you will be training your shoulders and arms to some extent as well as the chest. and Saturday.the neck and the midsection. There are also secondary muscle groups. Thursday. Beyond this basic level of training. The recovery time between different exercises and sets depends. and it is possible to have more than one day off or to put the rest days in between which ever days suit. Someone at beginners level should work out all three main muscle groups. So for example. you're also training secondary muscle groups at the same time.
repeatedly and don't take enough rest between workout days you'll burn out quite quickly. But training at this level is not recommended for basic or intermediate level athletes. Sequence the program to exercise the larger muscle groups first. For example. reduce the risk of injury. BALANCE When developing a strength training program. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. as a result. 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. Activating one muscle results in a pulling motion. As a result. Personally. Most muscles are organized into opposing pairs. I have seen this happen many many time's. then the smaller muscIes. It's always important to judge by the feeling in your muscles and your general energy level. follow an overhead press with a lat pull-down exercise. they may not benefit very much from the workout. movement. For example. while activating the opposing muscle results in the opposite. . Split routines can also be used to integrate cardio training with weight training. This technique helps ensure good strength balance between opposing muscle groups which may. The latissimus dorsi muscles will not be overloaded and. 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. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. followed by the muscles of the upper back and chest. There's little point in exercising at all if you only intend to do it for three months. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. Examples of these workouts are given later. you can train your upper body. If curls are done first. for example then the following day. in turn. 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. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). 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. If you go for a run on one day. or pushing. If you do use too much weight. For this reason. When you are ready for a day off. do not hesitate to take a rest and spend some time recuperating.
The athlete should never hold his breath. who can observe his performance as he exercises. Each athlete must understand how to do each lift correctly before he starts his strength training program. he can do squats with a barbell instead of leg presses on a weight machine. Also. To ensure safety and the best results. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. As a general rule. he can switch to partner-resisted exercises or another form of resistance training. low back. However. 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. or spotter.training program can be very boring. and phases of conditioning.then the arms. A natural tendency in strength training is to see how much weight one can lift. There are also other factors to consider. Using different equipment. Correct breathing is another safety factor in strength training. For example. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. As long as all muscle groups are exercised at the proper intensity. exercise selection. A poorly designed strength. as this can cause dizziness and even loss of consciousness. and neck. improvement will occur. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. and they may also produce better results. Lifting too much weight forces a compromise in form and may lead to injury. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. abdominal. for variety or due to necessity (for example. safety. Breathing should be constant during exercise. namely. changing the exercises. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . and altering the volume and intensity are good ways to add variety. when in the field). The weight lifter should always do weight training with a partner. The athlete should periodically substitute different exercises for a given muscle group(s). both should know how to use the equipment and the proper spotting technique for each exercise.
the pull-down exercise produces motion at both the shoulder and elbow joints. although an effective exercise. Usually eight wellchosen exercises will serve as a good starting point. however. They should include those for the muscles of the leg. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. most of the exercises in the program should be "multi-joint" exercises. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. This is because the exercises have been selected purely for for their strength properties.the floor. The exercise should provide movement at more than one joint. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. On the other hand. but are good for developing strength. shoulders. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. only works the arm flexor muscles. For example. Power lifting is probably safer than an Olympic lifting. For example. especially beginners. and inhale during the negative (eccentric) phase as the weight returns toward the floor. increasing strength is only secondary to someone that is serious about body building. low back. For most people. EXERCISE SELECTION When beginning a resistance-training program. an exercise like concentration curls for the biceps muscles of the upper arm. only involves the elbow joint. and so forth. Also. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. These exercises will be detailed in a following section. This will help him train a greater number of muscles in a given time. 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. and not for . The concentration curl.
he should use progressively heavier weights. he should increase the weight until he can again do only 8 to 12 repetitions.any traditional reason. During the second week. if he can do more than 12. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. P. By the end of the second week (4 to 6 workouts). This is very important. and maintenance. . Also less rest is taken between sets during the workout. and with higher repetitions usually between 12 and 20 reps. the weight must be reduced. When he can do more than 12 repetitions of any exercise. H. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. Several different circuit training routines will be given in this book. joints. Circuit training is done with lighter weights. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. the weight should be increased. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. because the beginner must concentrate at first on learning the proper form for each exercise. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. If he can do only seven repetitions of an exercise. Power lifting exercises will also be explained in detail in their own section. conditioning. A training is one particular form of circuit training. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. During this phase. and ligaments.
unlike exercises performed in cadence or for a specific number of repetitions. Three sets per exercise is the maximum most athletes will ever need to do. As time goes on and he progresses. throughout his life. More frequent training. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. is required to reach and maintain peak fitness levels. third. As with aerobic training. This process continues indefinitely. Maintenance Phase Once the athlete reaches a high level of fitness. It does not hold back the more capable performer by restricting the number of repetitions he may do. one can maintain them by training the major muscle groups properly one or two times a week. The emphasis in this phase is no longer on progression but on retention. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. however. Although training three times a week for muscle endurance and strength gives the best results. Instead. a second. The exercise period. and so on. the maintenance phase is used to maintain that level. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. ideally. The use of timed sets. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. The maintenance phase should be continued throughout his career and. 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. set of that exercise is done in an equal or lesser time period.This usually involves an increase in weight of about five percent. . If he stops making progress with one set of 8 to 12 repetitions per exercise. As long as he continues to progress and get stronger. After an appropriate period of rest. 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. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. recovery period. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. he does not need to do more than one set per exercise.
Thus. As the athletes' levels of fitness improve. For this reason. when a athlete performs a workout geared to develop muscle endurance and strength.Timed sets can be applied to improving athlete's sit-up and push-up performance. a training regimen which exercises all be developed and followed. To meet this goal. At the same time. First. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. This is done by lengthening the time period of any or all timed sets. This ensures continued gains and minimizes boredom. a muscle endurance or strength training workout should not be designed to work exclusively. different types of push-ups (regular. those muscle groups worked by the sit-up or pushup event. Following this sequence ensures that all major muscles are worked. the difficulty of the activity can be increased. and so forth) and sit-ups (regular. the best procedure to follow when doing a resistance exercise is as follows.5 minutes. Then. This is because the muscles worked by those two exercises will already be pre-exhausted. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. wide-hand. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. several of these will be given. This having been said. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. or by any combination of these. Thus. as a general rule. feet-elevated. perform a workout to strengthen all of the body's major muscles. Below. by increasing the number of timed sets performed. here is a very time-efficient way of conducting push-up/sit-up improvement. close-hand. do timed sets to improve push-up and sit-up performance. by decreasing any rest period between timed sets. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. and vice versa. or give priority to. When . To add variety and increase the overall effectiveness of the activity. abdominal curls. and so forth) can be done. In this way. 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. abdominal twists. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. and to be assured that all emergencies can be met.
With this approach. major muscle groups. athletes must set goals for themselves. Thus. athletes can before doing the other. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. During a timed set of push-ups. balanced workout. the times listed in the chart above may prove to be too long or too short for some athletes. this program may overwork some muscle groups. To ensure a good. For example. In the same way. where they are located. If this happens.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. for the beginner. It has some duplication with respect to the lat pulldown. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. The exercises should be done in the order presented. When using timed sets for push-up and sit-up improvement. and biceps curl. The beginning weight-training program will work most of the important. rest intervals must be placed between timed sets. or vice versa. graphic 3-6@@@@@@ . However. It is a good program for beginners and for those whose time is limited. he should immediately drop to his knees and continue doing modified push-ups on his knees. This applies when doing each timed set. pay attention to how the athletes are responding. For example. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. because of the nature of the situp. and their primary action. Finally. This program also includes exercises to strengthen the neck muscles. an athlete may reach temporary muscle failure at any time before the set is over.performing this type of workout. for the more advanced lifter. as in any endeavor. and make adjustments accordingly. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. Major Muscle Groups In designing a workout it is important to know the major muscle groups. several timed sets of push-ups can be done followed by several sets of situps.
Remember to include ten minutes before and after your workouts for warm up and cool downs! Key Points to Emphasize: Train with a partner if possible. you'll want to increase this number over time to at least 30 minutes per day three times per week. . Otherwise you can have a training partner to help with spotting. This small investment of time and money will allow you to improve your overall muscle mass faster. You'll enjoy it and you'll see improvement in the tone of your body quickly. Do not twist.Here are some tips for exercising through strength training. With strength training. and end the concentric phase in a fully contracted position. Always breathe when lifting. Perform all exercises through their full range of motion. lunge. and more effectively. relaxed position (prestretched). • Consider working with a physical trainer. the intensity of the workout. • Change up the exercises that you do so that the process is easy and fun. you should add in ten minutes per day three times per week at least. Again. Begin from a fully extended. and safety. Exercise the large muscle groups first. 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. • Work with a low amount of weight first. or with the correct equipment training alone is OK too. then the smaller ones. or arch the body. lurch. Exhale during the concentric (positive] phase of contraction. This can cause serious injury. and inhale during the eccentric (negative) phase. Always use strict form. This helps to increase motivation. Accelerate the weight through the concentric phase of contraction. and return the weight to the starting position in a controlled manner during the eccentric phase. Rest from 30 to 180 seconds between different exercises and sets of a given exercise.
follow triceps extensions with biceps curls. the development of strength does not require expensive equipment. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Ensure that every training program is balanced. sandbags. Concentrating on weak areas is all right. pushups. not just specific areas. but the rest of the body must also be trained. or partners. As with all training. All that is required is for the athlete. dips. to let the body recover and help prevent over training and injury. Progress slowly. However. Sandbags may seem unusual but have some advantages. it is unreasonable to expect that all folks can use them on a regular basis. Never increase the resistance used by more than 10 percent at a time. to progressively overload his muscles. athletes should warm up. Sandbag exercises are very effective in strength-training circuits. The availability of facilities may vary. Exercise Programs When developing strength programs for people. Train the whole body. The weight of the bags can be varied depending on the amount of fill. For example. Pull-ups. safety is a critical factor. and follow the principles of exercise previously outlined. They can improve an untrained athlete's level of strength. but not more than 96 hours. Whether the training uses expensive machines. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. the result is largely the same. and single-leg squats are examples of exercises which use a person's body weight. three times a week.Allow at least 48 hours of recovery between workouts. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Alternate pulling and pushing exercises. situps. there are limits to the type of training that can be done. Although many towns have excellent strength-training facilities. cool down. .
Following are descriptions and illustrations of several PREs. increased caloric intake. 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 second half of each repetition as the exerciser returns to the starting position). It uses the force of gravity to oppose the force generated by muscles through contraction. the more effective they should become in providing the proper resistance for each exercise. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Workouts are designed to focus on certain muscle categories. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. weight training. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. The longer the partners work together. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. It is achieved through muscle conditioning. Weight training uses a variety of specialized equipment designed to target specific muscle . the negative part of each exercise should take at least as long to complete as the positive part. They must communicate with each other to ensure that neither too much nor too little resistance is applied. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. 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. The speed of movement for PREs should always be slowand controlled. and rest. This section will focus on weight training for body builders. Weight training develops both strength as well as the size of skeletal muscles. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance.
tempo. When your muscles are resisting a weight. you should not just "jump right in". While they are not exactly the same. dumbbells. sets. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. exercises. You need to build up your strength and over-working your muscles can cause more harm than good. they are both similar to each other. size. Another form of weight training is resistance training. Strength training focuses on increasing muscular strength and size. Building up slowly allows muscles to develop appropriate strengths relative to each other. I find I can concentrate better working out by myself. Different weights will give different types of resistance. Weight training is one type of strength training using weights as the primary force to build muscle mass. sets. The basic principles of weight training are pretty much the same as those of strength training. Some people refer to weight training as strength training. If you are a beginner at weight training. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. you risk muscle injury which could hinder your progress. Most gyms offer the services of a personal trainer that comes with the membership fee. or shape. we'll define some common exercises for clarification. These trainers can suggest specific workouts for you to begin with. Some of your muscles might be naturally stronger than others. and weight depends upon the desires of the body builder. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. The specific combination of reps. and weight moved to cause desired increases in strength. First. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Equipment used in weight training include barbells. the overall tone of that muscle will grow over time. pulleys.groups and movements. endurance. It involves a manipulation of the numbers of reps. Personally I have never used a personal trainer or even a training partner. EXERCISES . and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. exercise types. If you want to undertake it yourself. If you don't use good form in weight training.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
front dumbell raise Standing Military Press For this exercise. side dumbell raise. military raise. Now that you know what exercises to do. you will use a barbell. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. If you are going to join a gym. Press bar overhead to arm's length. Return to the starting position. Stand with your legs about shoulder width apart and lift the barbell to your chest. front barbell raise. This exercise can also be performed with dumbbells or seated on a weight bench. shoulders military press. The exercises listed above can be done either in a gym or in your home. Lie on an incline bench and position your head at the top. let's look at a couple of sample workouts. dumbell press. seated or standing or with 2 dumbbells and your palms facing in. Employees at the gym can help you with proper use of the machines. Press the bar to arm's length over your head. . Lower the bell to your upper chest or your chin depending on which is more comfortable for you. 2 dumbbells. Keep your upper arms close to your head. Lock your legs and hips and keep your elbows in slightly under the bar. they will have many specialty machines that will work specific parts of your body.Hold a barbell with hands a little closer together than shoulder width. This can also be done with straight bar.
Pull the bar straight up towards your chin. Keep your body and wrists straight. keeping it close to your body. Let the bar hang straight down in front of you. .Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart.
Don't swing! Front Dumbbell Raise . Don't cheat by leaning forward or backward. depending on what you want to work most.Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position.
so that both arms are in motion at the same time. palms facing backward. Make sure you are lifting the dumbbells up rather than swinging them up. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight.Stand with a dumbbell in each hand. With a smooth. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Hold a dumbbell in each hand with your palms turned toward your body. Then slowly lower them back down to your side again. controlled motion. Your feet should be about shoulder width apart. . lower the weight while simultaneously lifting the weight in your right hand. 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. Don't lean forward while doing this either or you risk injury to your back. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. but not quite locked.
back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. . look straight ahead instead of at the floor so you can keep your back straight. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Concentrate on pulling your elbow back as far as it can go. Switch arms after one set. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Droop your shoulders down as far as possible. Your back should be flat and almost parallel with the floor. Before starting. Reach down and pick up a dumbbell with your right hand. Raise your shoulders up as far as you can go then slowly return to the starting position. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. The dumbbell should end up roughly parallel with your torso. Your left arm should be locked at the elbow so it will support the weight of your upper body. Hold two dumbbells with your arms hanging at your sides.
press the weight up back to the starting position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. . Standing Calf Raises This can be done with a specific machine found in a gym.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done with your knees slightly bent. Stiff Leg Barbell Place a barbell on your shoulders. Firmly grip the bar with your hands almost twice your shoulder width apart. Keep your back as straight as possible and your chin up. Once you reach the bottom position. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Return slowly to the upper position. This can also be done holding a barbell. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. or adapted for use without the machine. Bend at your waist with your legs locked. 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. Keep your head up and your back completely straight. until your upper body is parallel to the floor. not your neck. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes.
or alternate legs for each rep.the higher the box. Keep your back tight and your chest out throughout the entire exercise. sit your hips back (like you are going to sit in a chair). bend your knee (of your front leg). Mid Section . Your shoulders should be directly over your front foot. Grasp the barbell with both hands with a wider than shoulder width grip. Position your right leg forward in a long stride. then slowly straighten your legs and raise your body back up to a standing position. 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. Lift your chest up and look straight ahead.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your thigh and lower leg form a right angle. Keeping your front foot flat on the floor. At this point. the more difficult the exercise. lower yourself until the knee of your front leg is bent 90 degrees. and your chest should be directly over the middle of your thigh. raise yourself by pushing your hips slightly forward and up toward the ceiling. Slowly bend your knees. your hips should be sitting back. At this point. leading with your head and chest. Complete a full set. Reach one foot back and place your toe on the box. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Lunges Place a barbell on your upper back. Place a barbell behind your head at the base of your neck. Your foot should be far enough in front of you so that when you bend your right knee. Stand up straight. your shoulders should be directly over front foot. Pause briefly in this position. Keep your head and neck in line with your torso so that you are looking forward. and straightening your leg. If you have difficulty lowering yourself down this far. lowering your hips so your rear knee just clears the floor. Return to the starting position. and lean forward slightly at the waist. then switch legs and repeat. Keep your opposite foot flat on the floor and point your toes forward. Now. your knee should be directly over your toe. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you.
Your shoulders should come up off the floor only about four inches. If you are resting your feet on a bench. controlled movement . and your lower back should remain on the floor. place them three to four inches apart and point your toes inward so they touch. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Place your hands lightly on either side of your head keeping your elbows in.Crunches Lie flat on your back with your feet flat on the ground. Begin to roll your shoulders off the floor.don't cheat yourself by using momentum! Workout Routines Bulk Up . or resting on a bench with your knees bent at a 90 degree angle. Continue to push down as hard as you can with your lower back. Focus on slow.
You can progressively increase the amount of weight you lift as you get stronger. Day 1 . begin with two sets of 10-12 reps each. This can also be simple stretching exercises and deep breathing. A warm-up session prior to working out can not only help get your body ready for exercise. Again. on the other hand. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. It's a good thing for a bodybuilder to incur limited muscle damage. You should also have an appropriate cool down period after you are done working out. you need to start out with some warm up exercises. you learn to push your muscles harder and inflict more damage that takes longer to recover from. If the word "damage" makes you flinch. This plan is just a suggestion.Upper Body For the following exercises. . This can be simple stretching as you get your body ready to work. 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. Beginners. repeated over and over on a weekly basis. you can work out more frequently than more advanced body builders. it's important to start out slow and not push yourself beyond your limits. With any workout. This is what bodybuilding is all about – a continuous cycle of one-step-back. As a beginner.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. You can adapt it as needed to suit your workout goals. The reason is simple: as you get more experienced. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. get sore but bounce back quicker since the muscular damage isn't as severe. but your mind will get prepared as well. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. don't worry. two-steps-forward.
begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.12 reps each • Chin ups (get assistance if necessary) . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .• 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 .Lower Body and Abs Again. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Upper Body Increase your sets to 3 doing 10 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.
• Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . but if you need to start out slowly. Chest.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . Day 1 . .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.Back. consider starting out with a two or three day plan.Rest If a four day workout plan is too much for you. and Abs Do three sets of 12-15 reps each. Keep in mind that you won't get results as quickly with a fewer day workout. it can still be effective. Here is a sample three day workout.
you should eat some protein and carbohydrates. 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. This is to make sure that you have enough energy to make it through your entire workout. During training. but you can choose whatever foods you want to get what you need. Many people opt for a protein shake and a bowl of rice.Legs and Shoulders Do three sets of 12-15 reps each. When you consume protein and carbohydrates prior to a workout. your body can take advantage of that extra blood flow and work the muscles more efficiently.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. By doing this. Triceps. .Biceps. there is increased blood flow to the muscles. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .
Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. On the second set. muscular endurance. try more weight. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. and flexibility. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Circuits can also be designed to concentrate on sports skills. Remember. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. coordination. strength. not lift weights. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. This could be a little time on a treadmill or walking. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. This is to get the blood flowing through the muscles. you want to build your body. Circuit training is a term associated with specific training routines. athletes' . Be sure and rest between sets to allow your body to adjust and recover. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. If you find that it's just a bit too easy. be sure to take note of how long it took you to get to that point. The goal is to add weight until it's difficult to complete 8-12 reps. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. It's also a good idea to do your first set with very little weight. add a little weight and do the exercise again. and speed. endurance. 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 describes calisthenic exercises for developing strength. These include cardio endurance. flexibility. Usually that's around a minute or two.It's a good idea to keep track of your workouts and how many sets and reps you are doing.
These are discussed below. and any number of athletes can exercise for various lengths of time. and no signal is given to move from one station to the next. Progress is measured by the time needed to complete a circuit. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. a specific length of time is set for each station. doing a fixed number of repetitions at each station. These include the time. and athletes rotate through the stations on command.Keep the time for completion the same. Almost any area can be used.Increase the number of times athletes go through the circuit. . . In addition. Fixed Circuit In a fixed circuit.common tasks. or any combination of these. number of stations. The time is monitored with a stopwatch.Increase the time per station along with the number of repetitions. it can provide both fun and a challenge to any athletes' physical and mental abilities. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . circuits can be organized to exercise all the fitness components in a short period of time. . there is no set time for staying at each station. the quality and number of the repetitions done should be monitored. At the same time. number of athletes. athletes work at their own pace. the free circuit requires little supervision. number of stations. Free Circuit In a free circuit. number of time. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Aside from this. and sequence of stations. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. but increase the number of repetitions. number of times the circuit is completed. Each has distinct advantages.
Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Having enough equipment reduces bottlenecks. . the time at each station should always be the same to avoid confusion and help maintain control. athletes may have to repeat the same circuit several times. When a fixed circuit is run. slowdowns. For example. As athletes become better conditioned. Number of athletes If there are 10 stations and 40 athletes to be trained. athletes may run through the circuit three times. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. and poor results. in this instance a rope jumping station must have at least four jump ropes. Difficult exercises can be alternated with less difficult ones.Time One of the first things to consider is how long it should take to complete the circuit. exercising for 30 seconds at each station. For example. circuits to develop both strength and cr fitness may have as many as 20 stations. After the warm-up. Number of Times a Circuit is Completed To achieve the desired training effect. Consider also the time it takes to move from one station to the next. The whole workout takes less than 45 minutes including warm-up and cool-down. The exercise time at each station may be reduced to 20 seconds the second and third time through. a circuit may have ten stations. It is vital in a free circuit that no athlete stand around waiting for equipment. and taking 15 seconds to move between stations. the athletesm should be divided into 10 groups of four each. exercise periods may be increased to 30 seconds or longer for all three rotations. respectively. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Each station must then be equipped to handle four athletes. A circuit geared for a limited objective (for example. developing lower-body strength) needs as few as six to eight stations. On the other hand. Further. Another option is to have four rotations of the circuit.
conditioning drills. he should not limit the circuit to only these activities. calisthenics. exercisers may follow . and guerrilla drills described in this section. Arrange the Stations A circuit usually has 8 to 12 stations. The six steps below cover the most important pects of circuit development. 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. For example. After deciding how many stations to include. the designer must decide how to arrange them. while muscular endurance work may be secondary. improving cardiorespiratory endurance may be the top priority. in a circuit for strength training. For example. He can choose from the exercises. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. 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. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. Imagination and fun are important elements in developing circuits that hold the interest of athletes. in a strength training circuit. For example. On the other hand. 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. However. but it may have as many as 20. grass drills. the same muscle group should not be exercised at consecutive stations.
Another approach might be to alternate between upper and lower body exercises. The choice of exercises depends on the objectives of the circuit. The choice of exercises for circuit training depends on the objectives of the circuit. athletes can alternate hard exercises with easier ones. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. The necessary equipment is placed at each station. spreading the stations too far apart may cause problems with control and supervision. instructions for the stations are written on the signs.the pushing motion of a bench press with the pulling motion of the seated row. he may do this in several ways. athletes may run five laps or for 20 to 40 seconds between stations. By not exercising the same muscle group twice in a row. However. Outdoors. In the gymnasium. If the designer wants to include running or jogging a certain distance between stations. Select the Training Sites Circuits may be conducted outdoors or indoors. If some exercises are harder than others. they may run laps or run between spread-out stations if space is available. each muscle has a chance to recover before it is used in another exercise. the number of stations. #########show exercises . and all other useful information. The sketch should include the activity and length of time at each station. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. In some cases. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area.
SAFETY FACTORS While injury is always possible in any vigorous physical activity. With a slow cadence. The keys to avoiding injury while gaining training benefits are using correct form and intensity. and chin-up/pull-up. and directions are provided below with respect to the actions and cadence. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. for the average athlete who is of sound body. on the other hand. such as trainees. squat bender. However. flexibility. without support. will derive the greatest benefit from many of these exercises. cardio and muscular endurance. because of predisposing conditions or injuries. may find certain exercises less safe than others. . Also.Calisthenics Calisthenics can be used to help develop coordination. On the other hand. use 50 counts per minute unless otherwise directed. a conditioned athlete may use multiple sets of flutter' kicks with good results. some people. knee bender. Use good judgment before performing these exercises. flexibility. some of the calisthenics listed below may be done in cadence. calisthenics such as the bend and reach. For example. sit-up. following the directions written below will produce satisfactory results with a minimum risk of injury. Exercises such as the push-up. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. athletes with low fitness levels. When doing exercises at a moderate cadence. lunger. Few exercises are inherently unsafe. Poorly-coordinated athletes. Cardio Vascular and muscular encurance. and side-straddle hop can best be used in the warm-up and cooldown periods. shouId not do the advanced exercises highly fit athletes can do. with the lower back properly supported. however. and strength. Nonetheless. Calisthenics can be used to exercise most of the major muscle groups of the body. However. They can help develop coordination. use 80 counts per minute. few calisthenic exercises are really unsafe or dangerous. for the average athlete. Although calisthenics have some value when included in a cardio circuit or when exercising to music. Finally. the possibility of straining the lower back increases. and strength. These calisthenics are noted. parallel bar dip. flutter kicks are an excellent way to condition the hip flexor muscles.
athletes can benefit from doing partner. develops all the fitness components. Using such exercises for unconditioned athletes increases the risk of injury and accident. if athletes are working the same muscle groups and/or fitness components.Friday (M-W-F) training objective is cardio vascular fitness. progressive manner. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. athletes can do running at THR with some light calisthenics and stretching. slow stretching exercises. Some athletes complain of shoulder problems resulting from rope climbing. Also. wheelbarrow. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh.The key to doing calisthenic exercises safely is to use common sense. and crab-walk exercises. If this type of action is performed. The day after a "hard" training day.resisted exercises followed by a slow run. athletes should progressively train to build up to these exercises. Such a program has variety. they should work them at a reduced intensity to minimize stress and permit recovery. Therefore. if the Monday-Wednesday. This is especially true if someone has had a previous injury to the back. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. should be used. ballistic (that is. not conditioning drills done to cadence. horizontal ladder. These exercises are beneficial when the athlete is fit and he does them in a regular. Progression and Recovery Other important principles for avoiding injury are progression and recovery. a certain level of muscular strength is needed to do them safely. at the same time. it minimizes injuries caused by overuse. For example. and follows the seven principles of exercise while. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Programs that try to do too much too soon invite problems. The following are key points for ensuring safety during stretching and calisthenic exercises: . The best technique is to train alternate muscle groups and/or fitness components on different days. To ensure balance and regularity in the program. However.
use only slow. • If you can't leave the television. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. controlled movements with little or no extra weight. if done. too. This is a great way to get in some quality time away from the television. Start by working in exercise through aerobics and strength training into your day. To make it even better..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 get the exercise you need without missing your television program and time will fly by. This means feeding it the right regimen of movements. head out for a walk with your spouse for a few minutes. which will make the process easier and even more enjoyable. If you can't leave the kids. Use static (slow and sustained) stretching for warming up. consider these easy and fun ways to get in the exercise that you need. • Do it with a pattern. . You can even start doing these things at home. take them with you. ride the bike.Stretch slowly and without pain and unnatural stress to a joint. During your favorite show. use a stationary bike. Your Overall Body Fitness Plan To improve the physical fitness of your body. ballistic (bouncy or jerky) stretching movements.A combination of spinal rotation and bending should generally be avoided. cooling down. you need to give it the physical movement that it needs. CALISTHENIC EXERCISES The following are some common calisthenic exercises. Visit your local recreational center or community center. . . However.
in part. tests can be used to assess flexibility in the hamstring and low-back areas. For many it's a great stress relief and it can be a lot of fun. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Good flexibility can help an athlete accomplish such physical tasks as lifting. Because people differ somewhat anatomically. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. Flexibility is a component of physical fitness.• Do sports and other physical activities that you enjoy. you'll probably find every excuse not to do them. to loss of flexibility. running. Your overall body fitness means exercise and movement. Developing and maintaining it are important parts of a fitness program. Stretching should not be painful. It involves the ability to move a part of the body through the full range of motion allowed by normal. Make it your goal to actually put together a workout that you enjoy. A simple toe-touch test can be used. comparing one person's flexibility with another's should not be done. No one test can measure total-body flexibility. When you begin to add these into your day. you will come to enjoy exercising. loading. and physical work with greater efficiency and less risk of injury. climbing. Yet. Swimming. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. However. disease-free joints. People with poor flexibility who try to stretch as far as others may injure themselves. These areas are commonly susceptible to injury due. 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. martial arts. It will make all of the difference in how effective it is for you. Flexibility is the range of movement of a joint or series of joints and their associated muscles. .
Every muscle is subject to the myotatic reflex. It is a safe and effective method for improving flexibility. not days. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. The reflex opposes changes in muscle length. and it prevents strains and tears. When a muscle lengthens beyond a certain point. . 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. You may weaken the muscle. When pain results from stretching. This is the tension you feel during stretching exercises. stretching must be slow and deliberate. proprioceptive neuromuscular facilitation (PNF). This lets the lengthened muscles adjust to the stretch without causing injury. The longer a stretch is held. Set your stretching goals over a period of weeks or months. He should hold each stretch for ten seconds or longer. The athlete assumes each stretching position slowly until he feels tension or tightness. it can be an obstacle to athletic development. This lengthens the muscles without causing a reflex contraction in the stretched muscles. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. the myotatic reflex causes it to tighten and attempt to shorten. the easier it is for the muscle to adapt to that length. by limiting range of motion and preventing the body from hurting itself. To counter the reflex. Although an important safety feature. our muscles would be allowed to overextend and tear. for best results. but no pain. requiring a long slow recovery process. Stretching Techniques Using good stretching techniques can improve flexibility. If you overstretch you can injure the muscle and end up decreasing your flexibility. The athlete should feel slight discomfort. especially during a sudden or extreme change. Without it.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). passive. and ballistic. There are four commonly recognized categories of stretching techniques: static. Static stretching should not be painful.
such as a towel. jumping jacks etc. Safety Guidelines Stretching is only beneficial if done properly. 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. . for five to ten minutes before stretching to warm up the body. BALLISTIC STRETCHING Ballistic. or dynamic. • Devote several minutes to stretching three to five days a week. • Complete a large muscle warm-up such as brisk walking. Bouncing causes the muscles to tighten and increases the risk of injury. • Don't bounce or jerk when you stretch. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. to help him stretch. bike riding. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. it often forces a muscle to stretch too far and may result in an injury. Although this method may improve flexibility. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. including one increasing your flexibility. Individuals and units should not use ballistic stretching. Other key points include: • Consult your doctor before starting any exercise program. This is especially important if you've suffered a previous injury that may be affected by flexibility training. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. and with proper form to avoid injury. This produces a safe stretch through a range of motion he could not achieve without help. Stretch gradually. pole. Gently stretch to a point of tension and hold. or rubber tubing.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. and as part of a warm up for any athletic activity.
it took years to get tight.Slow joggin-in-place or walking for one to two minutes.• Don't hold your breath. allow some time to see results. Type: Use static stretches. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Be patient. • Don't overstretch. Frequency: Do flexibility exercises daily. The following FITT factors apply when developing a flexibility program. stop immediately and consult your health care provider. • You should never feel pain in your joints during stretching exercises. breathe normally and deeply with a feeling of relaxing the body. not pain. blood pressure. start slow & don't over do it. then stretch further and hold that new position for 20-30 seconds. circulation. Athletes should do these for five to seven minutes before vigorous exercise . • If you're a beginner. Stop if you feel any pain. If you do. A recommended sequence of warmup activities follows. • Hold the furthest point of any stretch for a few seconds. • Hold each stretch with a feeling of lengthening the targeted muscles. FITT Factors You should include stretching exercises in all of your workouts. Remember. This causes a gradual increase in the heart rate. Do them during the cooldown to help maintain flexibility. A mild sensation of pulling should be felt in the target area. . Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. . assumed slowly and gradually. as well as passive stretching and/or PNF stretching. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. and increases the temperature of the active muscles.
. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. Hold each stretch position for 10 to 15 seconds. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. Work each major joint for 5 to 10 seconds. static stretching of the muscles to be used during the upcoming activity. It also increases the joint's range of motion and positively affects the speed of muscular contraction. lift a lighter weight to warm-up before lifting a heavier one.Slow joint rotation exercises (for example. thereby reducing blood flow to the heart and brain. . . For example. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. to increase the intensity level before the activity or conditioning period. This helps prepare the neuromuscular pathways.Slowly mimic the activities to be performed. The warm-up increases the flow of blood to the muscles and tendons. as this can be very dangerous. . The following information explains the importance of cooling down and how to do it correctly. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. and stretching exercises should be a major part of both. After running. . one should walk for one to two minutes. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session.Do not stop suddenly after vigorous exercise. arm circles. as described in another section. Stopping exercise suddenly can cause blood to pool in the muscles. thus helping reduce the risk of injury.Slow. for example.. knee/ankle rotations) to gradually increase the joint's range of motion.Calisthenic exerciese. and do not bounce or bob.
ligments. 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. if possible. Such programs include sensible diet and exercise regimens. The following exercises should be performed slowly.. . and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. You may also work on it at home. A more accurate way to determine body composition is by hydrostatic or underwater weighing. However. this method is very time-consuming and expensive and usually done only at hospitals and universities. The muscles are warm from activity and can possibly be overstretched to the point of injury. Be careful not to overstretch. There are also height to weight and circumference ratio's but these are the least accurate.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Athletes who are overweight should follow a fat loss program. Use partner-assisted or PNF techniques. Rotation Exercises Rotation exercises are used to gently stretch the tendons. This may provide better movement and less friction in the joint. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. . Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans.
you can do it with lots of favors that you AND your children will enjoy. which is best accomplished by a combination of eating less and exercising more. and height. Too many bad choices over time can accumulate into a poor diet. gender. 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. only a small percentage of their total body mass may be fat. If you exceed the weight listed for your height.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. it's time to starting making some changes to your lifestyle. This exercise program meets the requirement to be physically active everyday. limiting or boring. with all of the comfort that you want and need. here. Although that sounds even worse. What you need to accomplish through a diet is to train your body to eat healthily. you may not necessary be over fat. Poor choices like a lunch of soda. You Are What You Eat. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. Losing one to two pounds a week is a realistic goal. We aren't talking about a diet that you will go on to lose weight and then come off of later. Yet. Think of your diet as being free. You need a diet that is actually a way of eating. However. And. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. dieting is something that is simple to do healthily even if you can't live without certain foods. too. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. troublesome. But. not a temporary thing but a permanent thing. People always want to know if a particular food is good or bad for them. full of taste and adventure. we aren't talking about a diet to lose weight. Take a look at the weight allowed for your height as shown in Table 1. No single food choice is necessarily a bad choice. chips. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. If you don't fall into the well-muscled category. open. Don't think about a diet that's taxing. You can do it even when you are in too much of a rush and don't have time. .
• You are more prone to limitations physically as well as mentally. All sorts of problems arise from not eating a healthy diet of food. In our machine look at the way that food works. 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. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. Foods are the fuel that your body requires to do a good job at the tasks that you ask it.What's Healthy? The foods that you need play a significant role on your health. . • Without nutrition. and sugars that can cause you health issues. • Fruits are sweet so they can solve the sweet tooth. If you don't give it quality food. Unlike "white" foods. • Your blood pressure rises. But. They don't cause you to gain weight like others. In the way of your body. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. • Your body does not heal as quickly from injury. healthy food is just as important. improve your physical fitness from the inside to the out. it won't perform the right way. whole grains give you so much more health. the food that you consume is the fuel that your machine needs. and they are very low in calories meaning you can eat more. They provide antioxidants to a high level that helps to heal your body. your body will not be able to perform as well as if you gave it the highest quality foods. your body can become ill faster and with greater intensity. If you consume the wrong foods all of the time. • Whole grains are also an important product of a healthy diet. 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. fats.
The good news is that you don't often need a lot of work to make them happen. 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. He or she may recommend a diet that is different for your specific health issues. you need to take into consideration the location that you are right now. you're eating less and that you aren't getting as many calories from other liquids. too. if you need to lose weight. causing you to keep in all that you can. Consuming enough water means that you'll system is hydrated. The body goes into dehydration mode. The average person should consume about 1800 to 2000 calories per day. What do you eat for breakfast. All foods and drinks should be noted! . Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. If you are dieting and need to lose weight.• Water intake is also important. Your doctor may have additional or different recommendations for your health. improving these five areas is all you need to do. • Meats are important parts of the diet. Where Are You Now? When it comes to improving your diet fitness. Those that do not get enough fluids end up having a body that retains water rather than having less. take note of how a normal day or week goes for you. you need to reduce this amount to at 1500 to 1600 calories per day. 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. 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. 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. Spend one or two days recording the foods that you eat in an average day on a piece of paper. If you don't do anything else. In addition. too. You need protein but you shouldn't want to get it from fatty meats.
For example. are you connected with that big slice of apple pie because it was your favorite growing up. 4. determine if there is a better way for you to get the foods that you like.2. If you need apple pie to feel safe. there are several key things for you to address. For example. 3. Next. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . you may have an emotional attachment to the foods. anxious. that's a different story. find out why it is that you can't give them up. Look at your list of foods and see how many of them are high in transaturated fats. they aren't all bad! First. For most people this is as simple as tracking what they eat over the period of a few days to a week. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Being honest with yourself is important. 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. If you just love the taste. sugars and calories in general. How often did you eat without actually being hungry but being instead bored. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. Figure out how many calories you are consuming in an average day. 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. though. 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. you need to address this emotional problem. If you love your mashed potatoes loaded with gravy. 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. Don't worry.
Indeed you may want that slice of apple pie. One limit to this is when the food itself is detrimental to your health condition. limiting diet that's going to make your taste buds go permanently bland is up next. high cholesterol foods that you currently are eating. For example. remember moderation is the key factor in real diet fitness health. How Can You Improve? Okay. 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. If you are a diabetic. If you don't know you should talk to your doctor about this. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. You should know what types of foods you can not eat. here is comes. But. That's exactly what you need to strive for here. Yet. if you give it a try you may find that you like these foods better than you do the high fat. The awful. This section of our book is long for a reason. now you need to consider how you will make changes that you can actually live with. 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. and therefore you can improve your health overall. Don't fret about the foods you love. you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. If you can not commit to making changes here. use it in a different way. your diet fitness can threaten your life through disease and even early death. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact. There are certain times in life that foods become prime suspects to leading to health risks. We've already talked about what foods you need to eat for a healthy diet. . Food isn't worth the risk of your life.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. instead of eating it every few days make it the reward that you get for a week of good eating. Here are several key areas to make changes and exactly how you should make them.
Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. And. eat lean cuts of meat. the more antioxidants are in it. there are reasons why an investment in a bit more time here can literally save your life. 1. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. They can help to unclog your heart's arteries from cholesterol. You should try to consume at least 2 to 3 servings of fish per week. Antioxidants can help to transform your health. in moderation can improve your health. Yes. The darker. replacing the vegetable oil in your diet with olive oil. Reducing the amount of sodium that you take in is also a key factor in improving health. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. In addition. 2. Instead of using a lot of salt. . Or take a supplement of fish oil. you should instead consider getting them from whole foods as they are richer as well as tastier that way! Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made. Consume more fish. A good way to know if they are in the foods that you are eating is to look at the color of the food.Heart Health Improving your heart's health is essential. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. 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. they help to remove toxins from your body which means a reduction in risks of cancer. For example. For this. richer and brighter the color is. Garlic is a great antioxidant for your heart too. try other flavor additions to your dishes. you are in a hurry and who has time to chop up vegetables? Well. there are various foods that can help you to improve your hearts health.
Don't reach for beef. 3. can lead to increased health risks for cancer and they put the pounds on. Meats. Eat more fruits and vegetables. 5. unhealthy foods with foods that are better for you. This single movement alone will improve your health considerably.Many foods that are pre-made contain high amounts of preservatives. Replace white bread with whole grain bread. Remember. butter or creams. eat a bit slower. cholesterol. 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. Start looking for leaner cuts of meat. Look at your grains. Look at labels. Remove soda from your diet. Visit the website of the American Heart Association to get heart healthy recipes. To help you to not feel hungry. then. Reduce portion sizes. Some of these preservatives can clog up your heart. The trick you should follow. No food in one sitting should be a larger quantity than the size of your palm. milks. 6. Add one new recipe to your diet each week. It adds weight to your body and it causes all types of health risks later in life. Try to look for ways to improve your current recipes through replacing butters. One good switch is with ground meats. but replace at least part of it with ground turkey or pork. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. is to visit your grocery store and walk around the outside aisles only as much as possible. or products that are placed in foods to keep them fresh and looking good. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. 4. Avoid the aisles and you'll improve your health overall. Eat more fish. 2. meats that are high in saturated fat are clogging your heart. The produce section is your friend filled with riches. Reduce the amount of fat. You won't notice the taste difference. we'll make it simpler for you. No boxed dinners. salts. chicken and pork over beef. eggs and other fresh products usually line the walls of the building. Learn to read labels so that they tell you what's in the foods you eat. no frozen entrees. Replace white rice and pasta with whole grain. . and sugars in the foods that you eat.
while making changes at first is a challenge. Remember. Don't make sacrifices here for speed. When your muscles are filled with glycogen. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. But food is very important in a body building program. but that requires the breakdown of body protein from muscle. Glucose is a simple carb that is stored in your muscles and liver as glycogen. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Calories are tiny bits of energy that your body uses to perform work. Glycogen is the principal form of energy that is stored in muscles. Glucose also provides energy for your brain and making blood in your body. 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. Glucose can be made from protein.If you need to lose weight. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Food supplies us with calories. then you need to consider a calorie reduction. Food is a requirement to living and a healthy diet is an essential part of living a long life. Carbs Carbohydrates are the body's main source of glucose. If you're not eating enough carbohydrates. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. While you may love food. the foods you eat can make a huge difference in the effectiveness of your program. convenience or habit. One of the most important would be carbohydrates. Many people don't pay enough attention to the types of food they eat. your body will start breaking down muscle tissue for glucose. you'll need a lot of different nutrients. they both look and feel full. you will get into the habit and will eventually love the differences you have made. To have enough energy to perform your workout. . Eating healthy isn't an option if you wish to increase your lifespan and increase your health.
oatmeal. Eat some simple carbs after your workout and eat more of them. Eat about 25% of your daily carbs at this meal. That number will be the amount of grams that should be consumed daily. This divide and conquer approach stimulates a steady release of insulin to create an anabolic.are digested quickly and easily. Beans and oatmeal are two excellent sources of fiber. it is also the best time to load up on carbs. Your body must replenish these levels before stimulating the fat storing machinery in the body. For example. For men. Blood sugar and muscle glycogen levels are low from your overnight fast. Divide your carb meals into six servings throughout the day. If you have not been working out. If you eat too many carbs in one sitting. A high carb intake at your post training meal will have less chance of being stored as fat. you must consume enough fiber in your diet. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. 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. Breakfast is definitely the most important meal of the day. Women multiply their body weight by two to get their carb gram intake. it can prevent muscle catabolism while promoting anabolism. the intake of simple carbs can stimulate fat storage. or muscle building. whole grain breads. sugar and refined foods such as white bread and white rice . and besides your postworkout meal. the amount of carbs that should be taken in by multiplying their body weight by three.typical simple carbs . Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. . Honey. potatoes. These natural complex carbs are made of long "chains" of sugar and are digested very slowly.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. and brown rice. The resulting insulin spike is a double edged sword. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. and aiding in muscle glycogen formation and growth. state. After training. Focus on unprocessed complex carbs like sweet potatoes. however. Along with carbs.
then 50% more (900g) for the next two days. or muscle building. The total carb intake is the same. and protein is retained in tissue as new muscle is added. state. your body will store them as fat and increase weight gain instead of muscle mass. if you consume more than you lose. If you are needing to lose some fat along with building your muscles. and replacing tissues. try varying the volume of intake. and then increases insulin levels (ensuring no loss of muscle) on the final two days. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. If you lose more nitrogen than you consume. your carb intake should decrease. burned. Your body is degrading muscle and other body proteins. For example. If you eat carbs late in the day. . Amino acids are the building blocks of protein. That is made possible because proteins are the basis for body structures. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. your body will break down muscle tissue to get it. you will be in an anabolic. then the standard 600g for the next two days. this is something that you want. This is not good because the opposite is now happening. you will want to rotate your carb intake. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Protein is involved in growing. Your energy requirements will also decrease at this time. Obviously. if your protein output exceeds intake you would have a negative nitrogen balance. This puts your body in what is called a catabolic state. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. so your body won't need as much. You usually see this in people who are starving. Protein intake exceeds output. Protein Another important nutrient every body builder needs is plenty of protein. repairing. or have a fever. nitrogen balance is an important concept to keep in mind when talking about proteins. Eat 50% fewer carbs (300g) for two days. Glucose molecules make up carbohydrates just like amino acids make up proteins. On the other hand. Watch out. injured.As your day wears on. For body builders. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder).
Many diets have you cutting back on fat and carbohydrate intake. Fats are the main source of energy in the body.An anabolic state is when your body has a positive nitrogen balance. you'll still need some fats in your diet. Because of the chemical composition of saturated fat. steak. Be aware of the amount of protein you are eating and make them work for you instead of against you. cooked broccoli 1 c. would need to eat 200 grams of protein every day to put the body in an anabolic state. milk 2 T. and eggs. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. Fats Yes. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. The key to fat intake is to stay away from bad fats and only eat the good 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. The general rule is to consume daily the same amount of grams in protein as your body weight. you'll need to eat more protein to counteract this effect. In body building contexts. but if you want to get ripped with your body building program. Ultimately. When calculating the amount of protein you are eating. you need to focus on the complete sources rather than those that are incomplete. A 200 pound body builder. If you are dieting while body building. your protein intake should increase to 1 1/2 times your bodyweight. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. therefore. concentrate on the complete sources of protein like meat. Fat combines with glucose for energy in order to spare the breakdown of protein. cooked 5 oz.build muscle. your body won't grow when it is in a catabolic state. That way. your body cannot break it down very well. While there are proteins in other foods. even when you are building the perfect body. protein can do what it is supposed to do . fish. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. you'll need the amino acids in protein to work in your body. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. . catabolic means muscle loss. To compensate. These are the fats that contribute to heart disease and high cholesterol. Saturated fat is bad.
Fats keep the body insulated. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. saturated fats are hard and solid. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. seafood. as well as egg yolks. Trans fats should also be avoided. Trans fats cause an over activity in the immune system and are linked to stroke. You should truly strive to eliminate all trans fats from your diet. and diabetes. Unsaturated fats are easier for your body to break down. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. whole milk dairy products like milk and cheese. These fats are most often found in fish and can have some significant health advantages. 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. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. heart disease. joint pain. At room temperature. This type of fat is often used in commercially processed food because they are preserved longer. These fats are found naturally in foods like nuts and avocados. They are also more readily stored as body fat. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Omega 3 Fatty Acids can actually help combat conditions such as depression. They can reduce inflammation. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. maintain healthy hair and skin as well as providing a sense of fullness after meals. Because they reduce inflammation in the body. . help prevent cancer growth. Elevated levels of LDL can clog arteries and cause heart disease. Fats are actually an important part of any diet. Unsaturated fats are in liquid form as in oils. fatigue.Saturated fats are commonly found in animal products such as meat. They play an important role in protecting the body's vital organs. So basically. so they should be limited. and improve brain function. fat. well. and even Type 2 diabetes.
In fact. There are several reasons why it does this. iron and potassium. phosphorus. it dehydrates your muscle cells. Not only will having a hangover lower your workout intensity. Alcohol consumption also hurts muscle growth. For one. alcohol can have a detrimental effect on your progress. magnesium. but drinking actually lowers protein synthesis by twenty percent. Many people like a drink or two or even three to help them unwind and relax. • 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. But when you are a body builder. you will not be as intense in your lifting and weight training. As many know. it becomes much harder to build muscle. 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. you will want to pay close attention to the foods you are feeding your body. relaxation and growth including calcium. Not only that. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. instead of topping with chocolate or candies. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Alcohol contains nothing but empty calories. . Having higher levels of testosterone can help with your workouts by making you more aggressive. it slows down your metabolism hindering your body's ability to process foods. It has no nutritional value but it does contain high caloric content. That includes alcohol as well. Because your cells aren't holding as much water. you must be careful not to overdo on the fats. so when those levels are down. hydrated and even over hydrated muscles allows for a much higher anabolic environment. About a 1/2 cup is a good amount.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However.
The liver metabolizes stored fat for energy. it burns less fat. Without enough water. Soda. but if your diet stinks. creating an anabolic environment needed for muscle growth. thinking there's a shortage. For this to work properly. Supplements like creatine work in part because it pulls water in muscle cells. A good diet is essential to an effective body building program. Many vitamins are water soluble. so you're not getting the hydration you need. and tea don't count either. This water is stored in extra cellular spaces. then you need a basic mega-vitamin. you'll need much more. as it helps remove excess nitrogen. When water is in short supply. Water flushes out toxins and other metabolic waste products from the body. Plus. the kidneys can't function properly. Use artificial sweeteners instead. If you're going to be using supplements in your body building program.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. if you're training hard. • No regular soda! Diet is better for you anyway and doesn't contain sugar . Water is good for you anyway. If the liver is doing some of the kidneys' work. it can be especially important. water can actually reduce feelings of hunger. Contrary to popular belief. and ketones. For body builders. some of the load is transferred to the liver. begins hoarding it. but for body builders. coffee. your skin starts looking soft and puffy. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. water can help them work. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Water is part of every single metabolic process that the body undertakes. you need plenty of water. and you should. If you're eating big to gain weight. drinking water can actually help you shed excess water weight. You can workout with the intensity of a professional. In addition. you won't be doing yourself any good. then you need even more water to help your kidneys do their work. and water unlocks the power of those vitamins. In other words. When this happens. the body. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. The caffeine can increase fluid loss. Water is especially important when following a "high protein" diet. urea (a toxic substance).
• 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
stirring occasionally. Pan Broiled Fish 1 lb. cover and cook on low for 45 minutes. Serve plain or over brown rice. drained capers Paprika to taste Rinse fish and pat dry. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Broil on top rack for 5 minutes. slice in half and flattened Combine the onion. Can diced tomatoes w/ basil. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Sprinkle with paprika and capers. Arrange fish and zucchini in a single layer in a large pan. Serve over your favorite type of noodle. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Ground Turkey Breast Sauce 1 lb. Fish filets One 14 oz. salt and pepper in. stir together mustard and garlic. Bake at 350 degrees for 30-35 minutes. Put a dollop of the mixture into each chicken breast. low fat ricotta cheese Salt & pepper to taste 4 boneless. or until the fish easily flakes with a fork. Put the all spice. Cover with tomatoes and liquid. thawed and dried 1 egg lightly beaten 8 oz. frozen spinach. garlic & oregano Arrange fish filets in a single layer in skillet. egg. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Drizzle with lemon juice. spread with mustard/garlic mixture. Add the chopped onion and mushrooms. low-calorie Dijon mustard 1 clove garlic. or put toothpicks through them. In a separate bowl. Optional: Garnish with lemon slices. Top on whole wheat pasta or brown rice if desired. Add browned chicken. Cover and cook over medium heat for 10-20 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. Pour the spaghetti sauce in. . and cheese mixture in a bowl. Serve. spinach. Tie the chicken breasts together with butchers twine.15 minutes. Turn fish over. skinless chicken breasts. Serve. Uncover and cook an additional 15 minutes. minced or pressed 2 tbsp.
Rice & Beans Cooked Shredded Chicken Breast 1/2 . and tuna. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Top with lettuce or spinach leaves and second slice of bread. Add tuna and sprinkle with seasoning. and chicken. or just use more egg whites. 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. You can eat this on some whole-wheat bread. Cook tuna to desired doneness. Microwave for approximately 1 minute when ready to serve.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. plain. Add cheese if you like and let it melt after turning the burner off. low fat mayonnaise 1 tbsp. Chop egg whites and add to medium bowl.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Fiery Chicken Deluxe . barbeque sauce In large bowl or Tupperware. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. Eat plain or on a bed of pasta. Add barbeque sauce and stir together until well-coated. combine all ingredients and stir until well-mixed. Chicken. mustard. Cook to desired texture. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. or over some brown rice. Add mayo. black pepper. beans. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. This is also good cold. Mix well and spread over bread. combine rice. Add tuna with an amount of Worcestershire Sauce that you like.
depending on how thick you would like your roll to be. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. salt with chicken in a container and really roll the chicken breast around in the mix. the juicier it will be) This works best with a Foreman-style grill.10 hours (the longer. Place one slice of turkey bacon on each slice of chicken breast. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. rinsed and patted dry. Once the roll is ready. cayenne pepper. Cover and cook 1 minute. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. and put the green beans in for 2 . Heat wine in a medium skillet over medium heat. minced 1 tsp.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Let it marinate for 25 minutes. add the salt and pepper. Fresh bay scallops. Give the asparagus a quick wash. Put chicken slices in the container. You can grill rolls than for seven minutes on the electric grill at 375 degrees. then let it sit in the refrigerator for 3 . Dried parsley Juice of 1/2 lemon 1 lb. Pre-heat. 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. Makes 2-3 servings Garlic Roasted Vegetables . Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Add parsley and lemon juice. mustard and honey. Snap off tough ends of asparagus and remove scales with vegetable peeler. Place one asparagus stick on the top and start rolling it. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Cut chicken into two to four thin slices. or bake them for 25 minutes at 375 degrees. Add garlic and sauté 1 minute.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.
Sprinkle each with wine. sealing with a pleat. Serve immediately. peeled and quartered 6 shallots. celery. dried thyme. dried rosemary. Roast for about 1 hour 20 minutes or until tender. skinless chicken. square pieces of foil. green onion. Combine all the vegetables into a tinfoil bag. and carrot. chopped 1 tbsp. Bake for 15 minutes. chopped 1 green onion. fresh 4 tbsp.6 carrots. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. and place in mixing bowl. Spread a little chicken mixture on lettuce leaf and roll up tightly. peeled and halved 2 medium onions. 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. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. chicken and fish. and yogurt. Cut two 12 in. peeled and cut into 6-8 wedges 1 large garlic bulb. boneless. Combine all the vegetables in roasting pan. or 3 tbsp. fruit bits. and pepper. cut in two pieces 1 tomato. Place a piece of fish on each square of foil. drizzle with oil and stir to coat. olive oil In the Oven: Preheat oven to 400 F. Repeat until mixture is used up. Top each piece of fish with tomato. Drink. chopped 4 small zucchini. peeled and quartered 6 parsnips. Great with meat. fresh. zucchini. halibut. drizzle with olive oil and stir to coat. On the Grill: Turn barbeque to medium. Workout Energy Salad . dried fruit bits 1/8 cup celery. broken into cloves and peeled 1 tbsp. Chicken Salad Roll-ups 1 lb. or 3 tbsp. julienne 1 cup dry white wine 1 tsp. cooked 2 tbsp. sunflower seeds 2 tbsp. Roast for about 30 minutes or until tender. Makes two servings Fish in Foil 1/2 lb. or wrap roll-ups in plastic wrap for later use. Salt and pepper to taste. Fold foil edges together. julienne 1 carrot. herbs. Combine with sunflower seeds. Salt and pepper to taste.
and onion. cooked and chopped 1 cup green beans. avocado. spinach. torn into bite-sized pieces 1/3 cucumber. green beans. cut in strips 1 cup broccoli. Muscle Density Broccoli Salad 1/2 pound cooked steak. high blood pressure. 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. mustard. carrots. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. and diabetes. mix olive oil with lemon juice and herbs. torn into bite-sized pieces 1/3 cup spinach. yogurt. and pepper. In a screw-top jar. The spin-off is less likelihood of developing heart disease. You don't necessarily have to be dieting. tomato.it's time to make the fitness connection In many cases fitness begins with weight reduction.1 cup lettuce. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. and shake until thoroughly mixed for the salad dressing. cucumber. Aerobic fitness is related to an individual's body fat. parsley. The higher the fat. basil In a medium-sized salad bowl. mushrooms. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Arrange salad on a bed of lettuce leaves. sliced Fresh parsley In large salad bowl. In a screw-top jar. and pour over salad. sliced 1 green onion. cooked and cut 1 stalk celery. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. . lemon juice. Nutrition is very important when you are trying to build up muscle mass. combine the vinegar. combine lettuce. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. broccoli. Weight control . celery. and sunflower seeds. mushrooms. peeled and sliced 1/3 tomato. sliced 1/2 cup mushrooms. sprouts. Shake vigorously. combine steak.
(2) An improved self-image. dehydration. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. exercise routine. Invest in yourself. and too strict and will lead only to temporary weight loss. unhealthy.. 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. b. (1) A healthy appearance. (1) Make a decision to lose weight and shape up. (4) Carry out the strategy. Stay away from food fads they are usually boring.a. lifestyle changes. (4) A feeling of pride. (3) Develop a strategy (diet. Making nutrition work Improving your nutrition will increase your mileage in many ways. Enjoy the payoffs:. (3) A sense of accomplishment. headaches. (2) Get motivated. You can even lose weight while improving performance. and so on). potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure .. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Compare the benefits of a sound nutrition with the consequences of crash diets.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
Your diet per
Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?
b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.
Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram
1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0
Nutrient: Water (necessary for life) Calories: 0
Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories
1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50
Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
Braise in covered pan on stove top or pan broil in a nonstick pan. (3) Remove skin from chicken or turkey. bake. b. But if you plan your diet.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. fish. broil. Cook meats on rack so that fat can drain off. sauces.a memo to the cook for cutting calories during food preparation a. Good cookin' for good lookin . poultry or fish without adding fat. For them trying to eat just a cookie. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. you can include a favorite high calorie food item as a special occasional treat.7 liter = 24 ounces . and add spices to enhance flavors. poultry. (2) Roast. soups. Avoidance is one means of control. piece of candy. have a particular food obsession that must be recognized. The urge to eat the whole thing becomes too great. (1) TRIM fat from meat. and baked products. Many people. or simmer meat. however. The meat. (2) Substitute plain. . The milk and cheese group. (1) Use skim or lowfat milk in recipes when making puddings. and diet according to your plan. You have to make and follow your own rules according to your ability to control what you eat.5 liter = 17 ounces . or sparerib is too tempting.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . and dry beans group.
remove the coating and eat only the meat. c. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. d. With a spoon or knife. Avoid gravies. (3) Try lemon juice or vinegar on salads. or lemon juice for your salad. (3) Check ingredient labels for fat and sugar content. steamed. (1) Use less fat and sugar than called for in recipes. Request diet salad dressing. (2) Go easy on sauces. If the meat has been fried (southern style chicken. Starchy foods are not fattening when consumed in moderate quantities.(4) Chill meat broth until fat turns light and solid on top. (5) Have boiled. b. c. butter. (1) Steam. Substitute lower calorie ingredients. Cut way back on regular salad dressings. Some fruits may be broiled or heated with spices added for flavor. or baked rather than fried potatoes. butter. The bread and cereal group. sauces. or sour cream. d. and margarine. avoid those prepared in cream . skim or peel fat off and discard. Dining tips a. and deep-fried food. broil. However. or bake vegetables. Remove all the visible fat from the meat. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Check nutrition information label for total calories in each portion. most restaurants have them. boil. Season with herbs and spices. (2) Avoid recipes for baked products that require large amounts of fat and sugar. The vegetable and fruit group. vinegar. schnitzel).
25 liter (8 oz. f. Plan your food intake and abide by your plan. (3) Take smaller portions (4) Consume less sugar.6 oz. cakes. jam. Try a slice of lemon or lime in a glass of ice water. b. a few crackers or pretzels. 11/2 oz. honey. Also.) Sweet wine. ice cream. If you MUST have a snack. Avoid rich desserts. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. macaroni. Follow these tips to lose weight and body fat. . have fresh fruits. . and other sweets. Low-calorie beverages. (1/2 cup) Hard liquor. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. rice. baked potatoes with a small amount of sour cream or margarine is a good choice. (8) Plan snacks. (1) Eat S-L-O-W-L-Y (2) Consume less fat. black coffee. 1/2 liter Cocktails. Keep a food diary and monitor your own intake. e. 4. For example. and mineral water add no calories to your diet. sugar. pies. Always check your intake for balanced nutrition and total calories. or spaghetti are good potato substitutes. cookies. g. jelly. if you must. c. gelatin. noodles. . unsweetened sodas. Carry individually packaged sugar substitutes to sweeten beverages.sauces or deep-fried.) Food Calories 160 250 165 110 200 300 Educate your appetite a. Lowfat milk is also a nutritious choice. regular soda. candy. or delicious low-calorie raw vegetables. European beer. pastry. Alcohol calories American beer. jigger Dry wine.25 litre (8 oz. USE SPARINGLY. 12 oz.
1 ounce 150 Grapefruit or orange juice. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 1 cup 223 Beer (European). Lower in sugar. 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. creamed. 1/2 liter 250 Creamy salad dressing. 2 scoops 200 Potato or corn chips.) 840 Coke. 25 nuts 252 Mixed. Become aware of how many calories you're consuming.especially in snack foods. 1/4 cup 340 Salted nuts: Peanuts. b.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . Weight control . Lower in fat. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. (Each teaspoon supplies an additional 45 calories). Each teaspoon supplies an additional 20 calories. or sugared beverage. 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. 2 tbs 170 Cashews. soda. 12 ozs.d. 1 ounce package 180 Chocolate candy. 160 French fries.
Dieting is up to you if you are willing to try. or Gosh. think of it as something you have chosen to do. so why lose weight? b.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. I haven't weighed 180 pounds since I was 15 years old. or discouragement. or Everyone in my family is big it's hereditary. Get motivated. 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. . Try not to be food centered. beef bologna 237 Lean ham 103 1 oz. but you want to strive to be the best.3 oz. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. This is important if you plan on being successful at losing weight. You may be a good athlete now. 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. big bones. Make up your mind to control food instead of letting food control you. or I can still workout OK. If you're serious about losing weight. c. Forget those old excuses: But I've got a large frame you know. Don't be angry that you have to lose weight. it will be easy to give up these typical excuses. Occupy your time with other activities not related to food. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. cream cheese 106 1 oz. loneliness.
rice. unless fat is added in processing. g. Don't cheat. e. Remember all the work it took to get you to your desired weight. Construct new habit patterns. Choose the recommended number of daily servings from each of the five major food groups. and different whole grain foods differ in nutrient content. You should consume at least 6-11 servings daily from the base of the pyramid. They provide vitamins. pause halfway through meals and don't stuff yourself. and Pasta Group: Foods made from grains (wheat. Make your meals last longer. Eating plenty of whole grains. and oats) should form the foundation of a nutritious diet. Grain products are low in fat. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. in preparation. Stick with it! f. Cereals. remember. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Breads. To make sure you get all the nutrients and other substances you need for health. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Your body is adjusting to your new eating habits and changes are taking place. h. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. carbohydrates (starch and dietary fiber). i. enjoy flavors. For best results. slow down. overeating hurts no one but yourself. You are always responsible for what you are eating. and other substances that are important for good health. so choose a variety of whole and enriched grains. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. minerals. Don't let this be wasted effort. Rice. Different foods contain different nutrients and other healthful substances. . Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Make meals as pleasant as possible even if you are cutting down on what you eat. No single food can supply all the nutrients in the amounts you need.d. or at the table.
and stoned wheat and whole grain crackers. whole wheat). Broccoli. also provides fiber. A 3/4 cup of vegetable juice also constitutes a serving from this group. green peppers. collards. such as cucumbers. The best choices from this food group are bran cereals. carrots. A 3/4 cup of fruit juice equals one serving. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. or pasta is about the same size as your fist. One cup of leafy raw vegetables is also a serving size. To ensure that you get essential vitamins and minerals. cauliflower. Choose dark green. don't overcook. If you choose fruit juice. corn and oat bran). steamer. Cook in a microwave. the more likely it is to have large amounts of vitamins and minerals. or cooked fruit. and celery are mostly fiber and water with very little calories. A 1/2 cup of fruit is about the same size as a tennis ball. vitamins. whole grain muffins (bran. tomatoes. Breakfast is a good opportunity to eat some fruit. cantaloupe. strawberries. Other good choices are citrus fruits. or minerals. The lighter colored vegetables. oat bran. which is much smaller than the regular salad served with a restaurant dinner. canned. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. Brussels sprouts. and dried fruit. low fat bagels (pumpernickel. bananas. orange. you should strive for 3-5 servings per day from this group. A serving size of raw or cooked vegetables is only 1/2 cup. The darker the vegetable. or a 1/2 cup of chopped. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. kiwi. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. Vegetables are nature's vitamins. Fruit Group: The fruit group. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. To maximize the vitamin and mineral content of your vegetables. and yellow vegetables. A 1/2 cup of cooked rice. spinach. and most people eat more. A 1/2 cup of vegetables is about the size of a tennis ball. or winter squash are the best choices. whole grain breads and rice. or wok only until tender crisp. Juice that you can see through . rye.Consuming the recommended daily intake is not difficult if you understand serving sizes. Two to four servings of fruits are recommended each day. in addition to providing vitamins and minerals. cereal. iceberg lettuce.
and minerals. peanut butter. Quick and easy choices include canned tuna. milk. Milk. and beans. fiber. For example. The recommended number of servings per day for this group is 2-3. so you may not get your daily requirement for the essential nutrients. it does not mean that you should never eat these items. minerals. frying food in fat (cooking oil) once in a while is all right. grape. peach nectar. The serving sizes typically consumed greatly exceed the nutritional requirement. low-fat cheese. and yogurt. a 1/2 cup of cooked dry beans. One cup of milk or yogurt. Top choices are 1% or skim milk. Oils. however. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. or 2 ounces of processed cheese (American) is considered a serving size. roasting. they are referred to as empty calories. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). or 1/3 cup of nuts. and is easily attainable. The milk group. and yogurt. A serving size of cooked fish. lentil soup. water. Most fats and sugars are nutrient poor. Foods from this group are still an important part of a performance diet. can also contain a large amount of fat. or protein. Like the milk group. Two to three servings from this group are required each day. vitamins. However. 1 ounce of cheese is about the size of four dice. or prune juice). . Meat. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. sour cream. Dry Beans. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. Sweets add taste and flavor. 1 egg. Poultry. For this reason. 2 tablespoons of peanut butter. however. This means that they provide nothing to the body except calories. no vitamins. and Cheese Group: These dairy products are a great source of protein. a 1/2 cup of natural cheese (Cheddar or Swiss). and minerals (fortified by law) especially calcium and riboflavin. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). vitamins. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation.(apple. a 2 1/2 ounce soyburger. Fats. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. A better food preparation choice is baking. Yogurt. Most people are at one extreme or the other by consuming too much or not enough from this group. Eggs. which can't be made by the body. Many no-fat or low-fat dairy products are available. or grilling. including cheese. chicken. this group can contain large amounts of fat as well. poultry. Fish.
minerals. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Snacks and meals eaten away from home provide a large part of daily calories for many people. which is a better choice than apple juice. so they can make it difficult for you to avoid excess calories. or lean meat. whole grain foods. for example. ask that it be grilled rather than fried. and they help absorb the fat-soluble vitamins A. but choose sensibly. or a favorite dessert. vegetables. molasses. Choose them wisely. low fat doesn't always mean low calorie. and sodium. These foods include high-fat dairy products (like cheese. Fats supply energy and essential fatty acids. fats. D. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. and cheese from the milk group. However. which is measured in calories. Sometimes extra sugars are added to low-fat muffins or desserts. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. and . choose small portions of foods. You need some fat in the food you eat. Your pattern of eating is also important. A baked potato is a better choice than mashed potatoes. which is a better choice than potato chips. For example. walnuts. cream. Eating lots of fat of any type can provide excess calories. CHOOSE SENSIBLY The carbohydrates. An apple is a better choice than applesauce. E. Choose natural or less processed foods whenever possible. whole milk. especially saturated fats. butter. and they may be just as high in calories. Some kinds of fat.Top choices from this group include olive oil. and K. In contrast. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. or a cup of low-fat milk or yogurt for a snack. fiber. When eating out. and fiber and add undesirable or questionable additives. Food processing tends to remove vitamins. and proteins in food supply energy. Also. turkey from the meat and beans group. which is a better choice than apple pie. If you choose fish. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Try fruits. notice that many of the meals and snacks you eat contain items from several food groups. 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. berry jams. and carotenoids. but most people still eat too much saturated fat. poultry. increase the risk for coronary heart disease by raising the blood cholesterol. a sandwich may provide bread from the grains group. High-fat foods contain more calories than the same amount of other foods.
and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. decrease the amount of fat you use in cooking and at the table. canola. These foods include liver and other organ meats. These foods include those high in partially hydrogenated vegetable oils. beans. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. . .If you need fewer calories. and mackerel. palm oil. Olive. lean poultry.regular ice cream). such as many hard margarines and shortenings. and other cold cuts.Choose vegetable oils rather than solid fats (meat and dairy fats. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. egg yolks. taking care to avoid excess calories. and fatty fish like salmon. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. and dairy fats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils .Limit your intake of high-fat processed meats such as bacon. Keep your intake of these foods low. Fish. Poultry. Meat. Try the lower fat varieties (check the Nutrition Facts Label). Eggs. most nuts. tuna. shortening). lard. Shellfish. Beans. bologna. fatty fresh and processed meats. the skin and fat of poultry. peas. and Nuts . sunflower. olives. Choose dry beans. such as salmon.Choose 2 to 3 servings of fish. and coconut oil. or nuts daily. other lean meats. Unsaturated fats occur in vegetable oils. Use moderate amounts of food high in unsaturated fats. Vegetable oils such as soybean oil. or lentils often. salami. sausages. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Trim fat from meat and take skin off poultry. avocados. Some fish. shellfish. . corn oil. and peanut oils are some of the oils high in monounsaturated fats.
.Limit your intake of foods with creamy sauces.. and cheese. Prepared Foods . fat-free or low-fat yogurt. marbled steaks. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber.Choose fruits as desserts most often.Choose fat-free or low-fat milk. some vegetables. Choose foods lower in saturated fat and cholesterol. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. In the United States. Foods at Restaurants or Other Eating Establishments . Foods containing added sugars provide calories.Use egg yolks and whole eggs in moderation.Choose fish or lean meats as suggested above. and low-fat cheese most often. the number one source of added sugars is nondiet soft drinks (soda or pop). Try switching from whole to fat-free or low-fat milk. . but may have few vitamins and minerals. breads. During digestion all carbohydrates except fiber break down into sugars. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. and add little or no butter to your food. This decreases the saturated fat and calories but keeps all other nutrients the same. Examples of these foods include milk. Limit ground meat and fatty processed meats. . cereals. . Sugars are carbohydrates and a source of energy (calories). and grains. Dairy Products . fruits. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Limit your intake of liver and other organ meats. not the naturally occurring sugars in foods like fruit or milk. Sugars and starches occur naturally in many foods that also supply other nutrients.
cakes and cookies. normal person. You will face no nutritional deficiencies. Some foods with added sugars. you need to go into it with as much information as you can. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Only small amounts of salt occur naturally in foods. Never stop learning about your diet and what you put into your body. like soft drinks. High salt intake also increases the amount of calcium excreted in the urine. consuming less salt or sodium is not harmful and can be recommended for the healthy. also are high in vitamins and minerals. Salt is found mainly in processed and prepared foods. 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. and sweetened canned fruits. Eating less salt may decrease the loss of calcium from bone. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Choose and prepare foods with less salt. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Not all foods with added salt taste salty. At present. Some people add salt or a salty seasoning to their food at the table. The reasons for switching to a vegetarian lifestyle are many. and fruit drinks and fruitades are also major sources of added sugars. the firmest link between salt intake and health relates to blood pressure. is of concern. Some recipes include table salt or a salty broth or sauce. Intake of a lot of foods high in added sugars. presweetened cereals. like chocolate milk.Sweets and candies. There is no way to tell who might develop high blood pressure from eating too much salt. . Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. and some cooking styles call for adding a very salty seasoning such as soy sauce. but when you do decide to switch to a meatless diet. However. Salt (sodium chloride) is the main source of sodium in foods.
Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. There are over 20. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. fish. becoming increasingly restrictive. though each level gradually eliminates animal products. game. • Lacto-vegetarian: Eats dairy products but not eggs. The diet progresses through ten levels. These drugs are consumed when animal foods are consumed. eggs. etc.000 different drugs. growth hormones and other veterinary drugs that are given to livestock animals. Whatever your reason for wanting or not wanting to become a vegetarian. eventually reaching the level of a brown rice diet. or slaughter by-products such as animal fats. or any other animal product. seeds. nuts. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Vegetarians not eating anything containing dairy products or eggs are called vegans. . Vegetarians live on a diet of grains. A vegetarian does not eat any meat. Plants do not contain cholesterol. This is the most common type of vegetarian diet. with or without free-range eggs. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). The highest levels eliminate fruit and vegetables. fish. A type of vegan diet where very few processed or cooked foods are eaten. grains and nuts. The list can go on and on. poultry or any slaughterhouse by-product such as gelatin. animal foods contain far higher concentrations of agricultural chemicals than plant foods. You might be surprised to know that there are many different types of vegetarians. including pesticides.Animal foods are higher in fat than most plant foods. herbicides. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. milk and milk products. The dangers herein. particularly saturated fats. are well documented. in secondary consumption of antibiotics. shellfish or crustacean. antibiotics. Vegetarian foods tend to cost less than meat based items. • Vegan: Does not eat dairy products. Not all levels are vegetarian. Being higher on the food chain. Being healthier on a vegetarian diet means spending less on health care. Consists mainly of raw fruit. I have included this section for your personal choice. • Fruitarian. including sterols. vegetables and fruit. poultry.
Back then. but also how it was processed for human consumption. . Persons consuming fish but no meat are sometimes called pescetarians. In fact. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. Somewhere along the way. The term strict vegetarian may refer to a vegan diet. 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. though in other cases it may simply mean a lacto-ovo-vegetarian diet. cows. The meat was cleaned and cured without chemicals or preservatives. Many. They were freaked out by the thought of consuming something that at one time could look them in the eye. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. because choosing to eat as a vegetarian is such a personal decision. big business began changing the way food was not only distributed. the food was pure and unprocessed.Other terms can be used in describing various vegetarian diets. The women would grow huge gardens that would provide the rest of the nutrition. many years ago. but not fish. Men would kill deer. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. though their exact meaning can differ. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. and pigs to provide food for their families. people survived on what they could grow or kill. That includes chicken. There really is no single vegetarian eating pattern as you can see from the definitions above.
people just accepted the fact that processed foods were a way of life. Horror stories include bashing the beast in the head or giving them a shot to the brain abound.the way animals are killed and the preservatives put into the meat .is often associated with higher risks of heart ailments. They have decided that eating pure and natural foods instead of processed foods are the way to go. Some of us still don't have much concern over our processed foods. It's true that the way we process meats can begin in a not so pleasant way. Another good reason is that meat is expensive. They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives. It is a lot cheaper to buy vegetarian foods instead of meat. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Then concern began to arise as to how safe these foods really were. 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 . and other diseases. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.are reason enough for some people to give up meat.especially red meat . Plus. They are also often injected with artificial hormones to increase meat production. . Once they are killed. Mad cow disease is a very real illness that causes dire circumstances even death. even before the animals are sent to a slaughterhouse.Initially. elevated blood pressure. Meat . Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. These two instances . Studies were conducted. Let's look at some common reasons people give for eating meatless meals.for anyone! Many animals are also infected with diseases due to poor living conditions. In fact. surveys were taken. but others have taken a different turn. and results were published that indicated some of these processing procedures weren't as safe as originally thought. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.
Vegetarians are less susceptible to major diseases that afflict present-day society. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Whatever the reason. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. This is simply not true. fewer dental problems. Medical studies have proven that a vegetarian diet is easier to digest. Certain components of food help our bodies not only operate more efficiently. A vegetarian diet is healthy because it is typically low in saturated and total fat. their bodies are more refined. It's just a more productive and less invasive way to eat that gives way more benefits than not. and enjoy very productive lives. As a result. and thus smaller medical bills. and imposes fewer burdens and impurities on the body. calcium. Vegetarians have fewer physical complaints. and vitamins are all contained in our foods. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. and their physical appearance is better.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. 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. 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. but keep us from getting sick. provide a wider range of nutrients. There are six food groups in the vegetarian diet. Their immune system is stronger. Protein. They include: . are healthier. there can be little doubt that eating a vegetarian diet is a healthier way to eat. most people choose a vegetarian diet for health reasons. they live longer. make less frequent visits to a doctor.
brazils. zinc. etc. tempeh. rice. pasta etc). rye. pumpkin. men need about 55g (more if very active). .• Cereals/grains . oats. Meat supplies protein. flour. sesame seeds. All are equally important to our well-being. textured vegetable protein. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. almonds. veggie burgers. maize. Nutrients are usually divided into five classes: carbohydrates. Evidence suggests that excess protein contributes to degenerative diseases. barley. vitamins and minerals. etc. Most foods contain a mixture of nutrients (there are a few exceptions. oats. it is worth remembering that everything you eat gives you a whole range of essential nutrients. • Pulses . rye. sunflower. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. • Seeds: sesame. Protein is very important in the diet. soya protein etc. soya milk. All these nutrients can be easily obtained by vegetarians from other sources. potassium and phosphorous). Women need about 45g of protein a day (more if pregnant. supplies vitamins A. D.margarine or butter.almonds. although they are needed in varying quantities. walnuts. sunflower seeds. chick peas. baked beans. • Vegetable oils and fats . beans. • Dairy products or Soya products .kidney beans.tofu. linseeds. and the mineral iodine. • Nuts & Seeds . cashews. maize (sweet corn). • Fruit & vegetables. • Pulses: peas. Carbohydrate.wheat (bread & pasta). in addition to the above. Still. Potatoes are a useful cereal alternative. Fish. some B vitamins and minerals (mostly iron. hazelnuts. lactating or very active). barley. • Grains/cereals: wheat (in bread. lentils. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. We also need fiber and water. fats (including oil). lentils. rice. fat. peanuts. tempeh. walnuts. pine kernels etc. and E. etc. proteins. millet. • Soya products: tofu.
porridge. • Free range eggs. rice. milk and ordinary table sugar. pasta. rye) and some root vegetables. It is a normal part of the human way of eating. such as potatoes and parsnips. but when we mix plant foods together. Complex carbohydrates are found in cereals/grains (bread. Because of this. it can be made up from the body's own stores. Most of our carbohydrates are provided by plant food. yoghurt (butter and cream are very poor sources of protein). they have to be provided in the diet and so they are called essential amino acids. Carbohydrates are the body's main source of energy. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. vitamins or minerals and they are also the main cause of dental decay. Single plant foods do not contain all the essential amino acids we need in the right proportions. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. We can make many of them in our bodies by converting other amino acids. The sugars or simple carbohydrates can be found in fruit. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. It is now known that the body has a pool of amino acids so that if one meal is deficient. whether we are meat-eaters or vegetarians. Amino acids are the units from which proteins are made. or rice and peas. A few examples are beans on toast. Refined sources of sugar are best avoided as they provide energy without any associated fiber. The unrefined carbohydrates.g. but eight cannot be made. macaroni cheese. barley. e. There are 20 different ones in all. any deficiency in one is cancelled out by any excess in the other. There are three main types: simple sugars. Even those foods not considered high in protein are adding some amino acids to this pool.• Dairy products: milk. as long as our diet is generally varied and well-balanced. muesli. quiche. we don't have to worry about complementing amino acids all the time. We mix protein foods all the time. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. This is not as alarming as it sounds. oats. cheese. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. complex carbohydrates or starches and dietary fiber. millet. buckwheat. Contrary to previous . Adding dairy products or eggs also adds the missing amino acids.
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. fruit (fresh and dried) and vegetables. Dietary fiber or non-starch polysaccharide (NSP). as it is now termed. refers to the indigestible part of a carbohydrate food. such as olive oil or peanut oil. with the exception of palm oil and coconut oil. pantothenic acid and biotin. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. for the manufacture of hormones and to act as a carrier for some vitamins. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. leafy green vegetables and fruits like apricots and peaches. Fiber can be found in unrefined or wholegrain cereals. orange or yellow vegetables like carrots and tomatoes. Mono-unsaturated fats. It is added to most margarines. but a little is necessary to keep our tissues in good repair. B3 (niacin). All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ).belief a slimming diet should not be low in carbohydrates. Two of these fatty acids. or in sufficient quantities. Like proteins. B12 (cyanocobalmin). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. This is no problem as they are widely found in plant foods. called fatty acids. pulses and green vegetables. like sunflower or safflower oil are unstable at high temperatures. In fact starchy foods are very filling relative to the number of calories that they contain. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). folate. . nuts & seeds. Too much fat is bad for us. B2 (riboflavin). Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. fats are made of smaller units. linoleic and linolenic acids. B6 (pyridoxine). • B Vitamins: This group of vitamins includes B1 (thiamin). The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. are termed essential as they must be provided in the diet. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease.
It is also added to most margarine and is present in milk. leafy green vegetables. bread. whole meal bread. dried fruits. eggs. nuts and seeds (especially sesame seeds). Vegetable sources of iron are not as easily absorbed as animal sources. • Vitamin E: Vegetable oil. • Vitamin K: Fresh vegetables. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. tap water in hard water areas. dried fruits (especially apricots and figs). • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. but a good intake of vitamin C will enhance absorption. • Iron: Needed for red blood cells. These sources are usually adequate for healthy adults. lentils and pulses. salad vegetables. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. • Vitamin C: Fresh fruit. cheese and butter.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Vitamin D helps calcium to be absorbed. soya milks. cheese. molasses. veggie burgers and some breakfast cereals. eggs. The very young. . all leafy green vegetables and potatoes. Found in dairy produce. Found in leafy green vegetables. wholegrain cereals. Minerals perform a variety of jobs in the body. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. cereals and bacterial synthesis in the intestine. Vitamin B12 is added to yeast extracts.
There is continuous movement of calcium between the skeleton and blood and other parts of the body. This is finely controlled by hormones. Bone loss occurs with age in all individuals. sesame and pumpkin seeds. This causes bones to be brittle and liable to fracture. about 99% is in the bones and teeth where it plays a structural role. CALCIUM Calcium is the most abundant mineral in the human body. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Sea vegetables are a good source of iodine for vegans. • Iodine: Present in vegetables. This usually occurs after 35- . This may be related to repeated pregnancy with lengthy breast feeding. This involves loss of calcium from the bones and reduced bone density. Dairy products also have plenty of iodine. increasing re-absorption of calcium by bones. Calcium is also needed for blood clotting. Found in green vegetables. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. calcium deficiency may lead to osteomalacia (softening of bones). This is important in nerve impulse transmission and muscle contraction. The main function of calcium is structural. Osteoporosis can be due to calcium deficiency. Calcium also plays a role in cell biology. but the quantity depends on how rich the soil is in iodine. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children.• Zinc: Plays a major role in many enzyme reactions and the immune system. lentils and wholegrain cereals. The skeleton of a young adult male contains about 1. Calcium can bind to a wide range of proteins altering their biological activity. Metabolites of Vitamin D are important in this. Of the body's total calcium.2 kg of calcium. cheese. In adults. muscle contraction and nerve impulse transmission. activating clotting factors.
other research has found no difference between vegetarians and omnivores. A number of substances can inhibit the absorption of calcium. brazil nuts. Calcium loss is reduced if dietary calcium is low.40 years and involves the shrinking of the skeleton. leafy green vegetables. This usually results from excessive doses of vitamin D and can be fatal in infants. Calcium loss is roughly equal to dietary calcium in adults. This is called tetany. A low level of calcium in the blood and tissues can cause hypocalcaemia. The risk of osteoporosis may be altered by factors other than diet. In severe cases muscle spasms may occur. diets habitually high in these acids are not thought to have a major effect on calcium absorption. tofu. nuts and seeds (almonds. oestrogen. Adaptation to both high and low calcium intakes occur. found in certain fruits and vegetables can also bind calcium. Calcium is lost in the feces. Bone loss is greatest in women following the menopause. Calcium balance can be affected by a range of other factors. whole cereals and raw vegetables is one of these. Reduced intake leads to increased efficiency of absorption. Lack of exercise. Phytic acid. Hard water may also provide calcium. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. smoking and alcohol can all increase the risk. and oxalic acid. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. sesame seeds). . Most flour is fortified with calcium carbonate so cereals can also be a good source. and dried fruit are all good sources of calcium for vegetarians. found in bran. In infants and children calcium is retained for new bone growth. Excess calcium in the blood can cause nausea. Calcium is present in a wide range of foods. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. This is due to reduced levels of the hormone. This is thought to be due to animal protein increasing calcium loss from bones. a component of dietary fiber. This involves sensations of tingling and numbness and muscle twitches. Postmenopausal women are particularly at risk from osteoporosis. urine and sweat. being underweight. Meat is a very poor source of calcium. Dairy products. However. However. Saturated fats can also lessen calcium absorption. Uronic acid. Vitamin D is essential for absorption of calcium from the gut. Calcium is also lost during lactation in breast milk. vomiting and calcium deposition in the heart and kidneys.
The term lipids include both fats and oils. Foods rich in saturated fats are usually of animal origin. calcium absorption from the gut increases and no additional calcium is generally needed. monounsaturated or polyunsaturated. being made up of three fatty acid molecules to one glycerol molecule. monounsaturated or polyunsaturated. The building blocks of fats are called fatty acids. Vegetable fats are generally unsaturated. Cholesterol is present in animal foods but not plant foods. Fats consist of fatty acids and glycerol. 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. . Pregnant adolescents are an exception to this. The nature of fat depends on its constituent fatty acids. having particularly high calcium needs. Nearly all the fats in our bodies and in foods are triglycerides. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Fats can be classed as either saturated.Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. These can be either saturated. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Raised blood cholesterol is associated with an increased risk of heart disease. Breast feeding women need extra calcium. There are about 16 different fatty acids commonly present in foods. A lactating woman can lose up to 300 mg a calcium/day in breast milk. This depends on the type of chemical bonds present in the fatty acid. Fats and oils are essentially the same. Therefore. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Saturated fat raises the level of cholesterol in the blood.
converting double bonds to single bonds. Fats are also essential for the structure of cell membranes and are precursors of many hormones. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. arachidonic acid is not an essential fatty acid as was once believed. These must be present in the diet as the body is unable to make them itself. Unsaturated fats are liquid at room temperature.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. This process is known as hydrogenation. E and K. fish oils are sometimes used therapeutically. Plant oils may be hardened by the addition of hydrogen atoms. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. lard. rapeseed and soyabean oils. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. . For this reason. D. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Fats have a number of important functions in the body. Butter. These are linoleic acid and alinolenic acid. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Cholesterol belongs to the sterol group of fats. As well as being a concentrated source of energy. Saturated fats tend to be animal fats and are solid at room temperature. The body can make its own cholesterol and so a dietary source is not required. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. They are usually of plant origin. fats act as carriers for fat-soluble vitamins A. However. Hydrogenated vegetable oils are often present in margarine and other processed foods. If there is just one double bond then it is monounsaturated. though fish oils may also be high in polyunsaturated fatty acids. suet and meat fat are saturated fats. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Two fatty acids are termed essential fatty acids. Because of this conversion. They are widely present in plant oils such as sunflower. then it is unsaturated. It is present in all animal tissues but is absent from plants. If there is more than one then it is polyunsaturated.
Because of this it is suggested that vegetable oils should be stored out of direct sunlight. C and E offer protection against free radicals. Olive oil is a monounsaturated fat. Coconut oil and palm oil are vegetable sources of saturated fats. Unsaturated fatty acids can exist in two different geometric forms. Fresh fruit and vegetables are rich in these anti-oxidants.Cholesterol is transported in to various proteins. Lard and suet are saturated fats. stress and environmental pollutants can increase the generation of free radicals in the body. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Anti-oxidants such as vitamins A. Polyunsaturated fats are usually from plant sources. There are four main types of lipoprotein involved in cholesterol transport. These are called the cis and trans forms. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Polyunsaturated fats can also generate free radicals. Unsaturated fatty acids exist naturally in the cis form. including alcohol. Cholesterol may form plaques on artery walls if levels in the blood are too high. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Cholesterol is present in all animal foods but not plant foods. Because of this high blood cholesterol is linked with heart disease. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Meat. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). eggs and dairy products all contain saturated fats. 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. These complex molecules are called lipoproteins. A number of factors. It is the LDL cholesterol which has been linked to heart disease. HDL cholesterol may help protect against the risk of heart disease. especially when exposed to heat or sunlight. Hydrogenation of margarine causes this to occur. This can lead to atherosclerosis. saturated fat raising blood cholesterol. . Egg yolks and highfat dairy products are high in cholesterol. Saturated fats are nearly always from animal foods.
It also plays a vital role in many metabolic reactions. IRON Iron is an essential component of hemoglobin. 2/3 of which is present in hemoglobin. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. The remainder is stored in the liver. . breathlessness. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. insomnia. lack of stamina. The body contains between 3. Iron also plays an important role in the immune system. In developed countries. which acts as an oxygen store in muscle tissue. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. spleen and bone-marrow. Symptoms of anemia include tiredness. between 10-20% of child-bearing age women are said to be anemic.5g of iron. 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%. Advice to vegetarians is to keep fat intake to a minimum. Research has also shown iron deficiency to be associated with impaired brain function. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron deficiency is the most prevalent nutritional problem worldwide. All these symptoms are associated with decreased oxygen supply to tissues and organs. people with low iron levels having lowered resistance to infection.5 and 4. However. Special emphasis is placed on reducing the amount of saturated fat in the diet. and to use olive oil for cooking purposes. Iron is essential for the formation of hemoglobin. Vegetarian diets tend to be lower in fat than omnivore diets. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. 1/3 suffering from severe deficiency and anemia. Dietary advice is to reduce this. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. the red pigment in blood. and iron deficiency in infants can result in impaired learning ability and behavioral problems. A small amount is present as myoglobin. loss of appetite and pallor. Iron deficiency can lead to anemia. transporting oxygen in the blood to all parts of the body. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. headaches.
Non-haem iron is less easily absorbed by the body than is haem iron. plant proteins may not contain all the essential amino acids in the necessary proportions. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. blackstrap molasses. eight of which must be present in the diet. despite a high intake of fiber and phytate. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Excess dietary protein may lead to health problems. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. These are the essential amino acids. Haem iron only exists in animal tissues. and fresh leafy green vegetables. Vitamin C greatly increases the absorption of non-haem iron. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. as can tannin in tea. Unlike animal proteins. green peppers. Proteins are made up of smaller units called amino acids. leafy green vegetables. Lowered levels of iron in the diet result in improved absorption. 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. Iron absorption can also be influenced by the amount of iron in the diet. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. oxalates and phosphates present in plant foods can inhibit absorption. amino acids and alcohol can also promote iron absorption. pulses such as lentils and kidney beans. Phytates. sugars. Good sources of iron for vegetarians include wholegrain cereals and flours. .Dietary iron exists in two different forms. Citric acid. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. The absorption of iron is influenced by other constituents of a meal. There are about 20 different amino acids. However. 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. a varied vegetarian diet means a mixture of proteins are consumed. and some dried fruits. Fiber may also inhibit absorption. Foods rich in vitamin C include citrus fruits. the amino acids in one protein compensating for the deficiencies of another.
threonine. cheese and yoghurt). hydrogen. methionine. tryptophan. Protein can also provide a source of energy. histidine is also considered to be an essential amino acid.Proteins are highly complex molecules comprised of linked amino acids. soya milk and textured soya protein such as soya mince). immune protection. Muscle contraction. pulses. and rice). Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. However. Excess protein may also be converted to fat and stored. Different foods contain different proteins. There are about 20 different amino acids commonly found in plant and animal proteins. Good sources of protein for vegetarians include nuts and seeds. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. cereals (wheat. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Amino acids are simple compounds containing carbon. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. free-range eggs and some dairy products (milk. oats. nitrogen and occasionally sulphur. the essential amino acids cannot be made and so they must be supplied in the diet. and lysine. They play a crucial role in virtually all biological processes in the body. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. soya products (tofu. each with their own unique amino acid composition. Most foods contain at least some protein. Certain amino acids can be made by the human body. For children. phenylalanine. All enzymes are proteins and are vital for the body's metabolism. isoleucine. Proteins in skin and bone provide structural support. valine. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Amino acids link together to form chains called peptides. and the transmission of nerve impulses are all dependent on proteins. . oxygen. Proteins are essential for growth and repair. Many hormones are proteins. The amino acid that is in shortest supply is called the limiting amino acid. The eight essential amino acids required by humans are: leucine. A typical protein may contain 500 or more amino acids. protein is used.
it is not surprising that animal proteins. Previously. Vegetarians and vegans eating a well-balanced diet based on grains. such as meat. cheese or peanut butter sandwich. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. and rice with peas or beans are all common examples of protein complementing. This is known as protein complementing. This does not mean that vegetarians or vegans go short on essential amino acids. milk and cheese tend to be of a higher protein quality than plant proteins. pulses. such as a grain with a pulse.Protein quality is usually defined according to the amino acid pattern of egg protein. than protein from animal foods. The limiting amino acid tends to be different in different proteins. leads to a high quality protein which is just as good. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. Soya is a high quality protein on its own which can be regarded as equal to meat protein. seeds. Many plant proteins are low in one of the essential amino acids. For instance. This means when two different foods are combined. As such. However. grains tend to be short of lysine whilst pulses are short of methionine. Combining plant proteins. Beans on toast. the amino acids in one protein can compensate for the one lacking in the other. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. muesli with milk (soya or cow's). 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 . it has been thought that protein complementing needed to occur within a single meal. which is regarded as the ideal. This is why plant proteins are sometimes referred to as low quality proteins. and in some cases better.
Symptoms include excessive tiredness. Fermented soya products. and algae such as spirulina have all been suggested as containing significant B12. It is exclusively synthesized by bacteria and is found primarily in meat. Vitamin B12 is necessary for the synthesis of red blood cells. eggs and dairy products. 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. B12 is necessary for the rapid synthesis of DNA during cell division. particularly the bone marrow tissues responsible for red blood cell formation. Vitamin B12 neuropathy. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). DNA production is disrupted and abnormal cells called megaloblasts occur. can also occur. Deficiency can cause anemia. If B12 deficiency occurs. the maintenance of the nervous system. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. Because infants and children are growing they require more protein than adults (proportional to their body weight). the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. There has been considerable research into proposed plant sources of vitamin B12. seaweeds. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. This is especially important in tissues where cells are dividing rapidly. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. and so is also known as cobalamin. While vegetarian diets usually meet or exceed protein requirements. they are typically lower in total intake of protein than non-vegetarian diets.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. It contains cobalt. However. This results in anemia. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. . involving the degeneration of nerve fibers and irreversible neurological damage. and growth and development in children. Many vegan foods are supplemented with B12.
Around 80% of this is stored in the liver. listlessness. Fermented soya products. There has been considerable research into possible plant food sources of B12. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Spirulina. folic acid also being necessary for DNA synthesis. Vitamin B12 can be stored in small amounts by the body. B12 is also important in maintaining the nervous system. shoyu and tamari. sore tongue and menstrual disorders. and poor resistance to infection. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. analysis of fermented soya products. an algae available as a dietary supplement in tablet form. dairy products and eggs. The only reliable unfortified sources of vitamin B12 are meat. In comparison. have both appeared to contain significant amounts of B12 after analysis. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Vitamin B12 is excreted in the bile and is effectively reabsorbed. including vegans and some vegetarians. known as B12 analogues. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. miso. known as intrinsic factor. However. People on diets low in B12. it is thought that this is due to the presence of compounds structurally similar to B12.breathlessness. may be obtaining more B12 from re-absorption than from dietary sources. pallor. However. found no significant B12. including tempeh. and nori. Anemia may also be due to folic acid deficiency. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. This is known as enterohepatic circulation. Total body store is 2-5mg in adults. a seaweed. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. seaweeds and algae have all been proposed as possible sources of B12. Assay methods used to detect B12 are unable to differentiate between B12 . Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. When deficiency occurs. Other symptoms can include a smooth. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. These cannot be utilized to satisfy dietary needs. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium.
B12 has very low toxicity and high intakes are not thought to be dangerous. Boiling milk can also destroy much of the B12. soya milks.2 µg.and its analogues. B12 not being absorbed through the colon lining. A slice of vegetarian cheddar cheese (40g) contains 0. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. particularly in areas where hygiene standards may be low. Bacteria present in the large intestine are able to synthesize B12. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. vegetable and sunflower margarines. In the past. Human feces can contain significant B12. A boiled egg contains 0. as the B12 analogues can compete with B12 and inhibit metabolism. Lactating women need extra B12 to ensure an adequate supply in breast milk. though little is known about this. Zinc is vital for the healthy working of many of the body's . Fermentation in the manufacture of yoghurt destroys much of the B12 present. Pregnant women are not thought to require any extra B12. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. and breakfast cereals. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. the bacteria produce B12 too far down the intestine for absorption to occur. These include yeast extracts. It helps with the healing of wounds and is a vital component of many enzyme reactions. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. A range of B12 fortified foods are available. textured vegetable protein. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. 1/2 pint of milk (full fat or semi skimmed) contains 1.5 µg. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. However. veggie burger mixes. Vecon vegetable stock.7 µg.
diarrhea. wholegrain cereals. It is always better to seek the advice of an expert before dosing yourself with supplements. Particularly high concentrations are in the prostate gland and semen. delayed wound healing. pulses and nuts. particularly in association with protein foods. yeast. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Our body contains about 2-3g of zinc. carbohydrates. Zinc has a range of functions. a poor immune response and skin problems. As a component of many enzymes. in the metabolism of the ovaries and testes. and decreased growth rate and mental development in infants. nuts. The more sexually active a man the more zinc he will require. in insulin activity. . Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. lipids and energy. Zinc is found in all parts of our body. 60% is found in muscle. anorexia nervosa. fatigue. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. prostate problems. and in liver function. 30% in bone and about 5% in our skin. Dietary fiber and phytic acid. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. inhibit zinc absorption. Other symptoms of zinc deficiency can include hair loss. 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. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Only 20% of the zinc present in the diet is actually absorbed by the body. The first signs of zinc deficiency are impairment of taste. seeds and wholegrain cereals. Good sources for vegetarians include dairy products. found in bran. beans and lentils.systems. alcoholics and those suffering from trauma or post-surgery. The recommended amounts of zinc for adult men are 1/3 higher than those for women. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. zinc is involved in the metabolism of proteins. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb.
A deficiency of zinc in the diet means zinc absorption is improved. Too much zinc will interfere with the metabolism of other minerals in the body. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Excess zinc is toxic. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. EDTA. Zinc is lost via the feces. A vegetarian diet makes you a healthier person. semen and also menstruation. phosphates.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. particularly iron and copper. such as Iran and other Middle East countries. but also some common sense. You will have a larger chance of not succeeding if you do it this way initially. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Various chemicals added to many processed foods can also reduce zinc absorption e. Pregnant women do need extra zinc. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. sweat. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. skin. but getting started with this new lifestyle takes not only dedication. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. vomiting and fever. hair. but it is thought that demands are met by increased absorption from the gut. Breast feeding mothers need extra zinc in their diet. . Baking can destroy over half the phytic acid in whole meal bread. urine. 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.g.
Others eat vegetarian food one day a week. Be careful about hidden non-veggie ingredients in foods. tofu. remember to let them know in advance that you are vegetarian. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. this can be difficult. but investing in a cook book is a great way to start. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. pulses. we'll give you some great veggie recipes. cous cous and all sorts of vegetables. Don't be put off by a bit of teasing or ill-informed scare stories. Join The Vegetarian Society to make sure that you always have access to our expert advisors. If you've grown up eating meat. A little later in this book. The important thing is to work out what will suit you and stick with it. Educate yourself by reading labels or making all your food yourself. there are literally hundreds of vegetarian cookbooks around. take the next step by making sure you always buy free-range eggs and vegetarian cheese. . And. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Vegetarians are sometimes the brunt of jokes and prejudices . to avoid any embarrassment when friends are cooking for you. including meat alternatives like mince and sausages made from soya or Quorn(tm). We've given you most of what you need to know in the above chapters. Try something new. Buy a vegetarian cookbook (or borrow one from your local library). You'll have to change your habits.usually from people who know very little about their own health and dietary needs. As you get more confident about vegetarian food. Be prepared to take a little teasing or snide remarks. Whether you need simple step by step instructions or gourmet dishes to impress your friends. then poultry.Some people start out by eliminating red meat first. then fish. then two or three days and eventually every day. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. but always be a learner when it comes to your body and what you put into it. Don't go it alone. but you can learn to stay healthy by understanding what it is your body needs. Learn as much as you can about nutrition and what your body needs to thrive and prosper.
but you don't need to buy everything! In fact.will be suitable for vegetarians . That includes anything made with animal products or preservatives. 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. dairy products. many meat-flavored varieties are actually vegetarian) Yeast extract (e. frozen chips etc . Donate it to a church or local food pantry. pumpkin. Don't throw that food away. flour.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle.bread. Most people keep a few stock items in their kitchen cupboard or freezer. 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. vegetable oil. Then you'll need to stock up on vegetarian friendly foods. 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. 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. sunflower and many others) The list looks long. free-range eggs.g.
pulses or just vegetables.com/theme/609/restaurants. If you find yourself in that predicament. stir-fry and curries can be made with soya mince. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. chili. baked beans. scrambled eggs. If not. you will get a yes. pizzas. or stick with more familiar tastes if you prefer.associatedcontent. that fear keeps them from accepting dinner invitations from family and friends. ratatouille. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Many of your favorite dishes. well stocked salad bars. you can break all the rules.Eating vegetarian is a real culinary adventure. Look at the soup bars also. Or worse. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. DINING OUT For many new or wannabe vegetarians. It shows their talent. . Many have extensive. all have something vegetarian on the menu. you will almost always be able to find a vegetarian friendly meal on the menu. Most chefs in quality restaurants <http://www. If you are going to a quality restaurant or one that is locally owned. feeds their ego and gets you an outstanding meal. If not. Most often than not. can something special be prepared. many of the soups are bean based with no meat.html> are more than happy to whip something up. ask your server what is available. jacket potatoes. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Once you've broken out of the conventional meat-and-two-vegetable routine. Bean burgers. veggie sausages. Most all of the better chain food restaurants have salad bars. call ahead and ask if they offer vegetarian entrees and if not. If you know you are going to be eating in restaurant X on Saturday. such as spaghetti bolognaise. many cheeses and all sorts of ready meals. pasta sauces and soups are all suitable for vegetarians already.
ovo lactos have lots of options. Pasta with meatless marinara sauce is a staple menu item. which is loaded with vegetables. dolma (stuffed grape leaves). Plain cheese pizza. Other ethnic options are excellent choices for vegetarians.just ask that your meal be prepared with vegetable oil instead. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. you have a delightful adventure ahead of you . you were wrong. Order your salad with no meat and you're set to go. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy.try dal. Indian restaurants are terrific for vegetarians. you can add a baked potato. too. If you thought you'd never dine again under the Golden Arches. and samosas. baba ganoujh (a delicious eggplant spread). and they'll make sure your meal comes the way you want it. as well. Hit a Greek restaurant and load up on hummus. delightful little pastries stuffed with meat. or even a cheese-less pizza topped with vegetables. Depending on the chain. spicy lentil dish. though. especially the ovo lactos. don't fret . or Mexican food. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. you can have gazpacho (a cold vegetable . Many Italian soups. And if the gang heads out for pizza.some dishes that sound vegetarian on the menu may contain meat or eggs. If you're new to Indian cuisine.Italian restaurants are another great option for vegetarians. spanikopita (spinach pie) and salad made with a grain called tabouli. If you like Mexican fare. get their protein from rice and beans (just make sure that they use vegetable broth. as it pasta primavera. Most fast food chains now offer garden salads in a wide variety of different flavors. a traditional. yogurt and fruit or a number of other meatless items off the menu. be aware that many Indian dishes are prepared using clarified butter. although not all cities have them. Just take a moment to quiz your server about how the dishes are prepared . too. such as pasta fagioli. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. rice and noodles. are just as tasty as the meat-loaded kind. Japanese. offering delicious vegetable entrees. At the big chain restaurants like Olive Garden or the Spaghetti Factory. which are an excellent source of protein (and delicious). and not beef or chicken). Tell your waiter that you don't eat meat. The Indian diet has a rich tradition of vegetarianism. Chinese restaurants are great for vegetarians. called ghee . and restaurants offer a selection of vegetable curries and dishes made with chickpeas.Even fast food restaurants are getting into the healthy trend.
Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. they may not know how to feed you. What about eating in other people's homes or having people to your home for dinner? We've all experienced it.can be problematic for people on special diets. dazzling your guests with such tasty choices that they'd be foolish to miss the meat.burritos. remember that's it's just for one meal . The choices are more diverse than what you think. Offer to show them websites. the breaded and fried) and bean-and-cheese versions of all the usual favorites . even if your hosts know that you're vegetarian. This is one time. do so . if you're questioned. Assure the well meaning. It's tough. loved one that you are indeed paying attention to your health. you need to make the best of things. In those cases. but often misguided. Even if it's disappointing. the family member or friend that just will not accept that you've gone meatless. smile and say that they're so delicious that you're happy to enjoy them. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. tostadas and tacos. enchiladas.chat with your tablemates. If you're not comfortable with taking a chance on the veggie burger. fundamentally. that your diet is the perfect diet for you. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Don't be afraid to ask questions when you are dining out. about behaving well under challenging circumstances. Dinner parties . But what if you're the guest? Often. If you're the host. you really do have to stand firm. and you have the research to back it up. chiles rellenos (green peppers stuffed with cheese. Etiquette is.and. simply order a salad or baked potato. Here they are worrying about your health and you are worrying about hurting their feelings. Or you may end up in a situation where your hosts simply have no idea of what your needs are. That you feel.both attending them and hosting them . enjoy the company and have a good time anyway! .soup). If all there is on the table that you can eat is bread and salad. books and magazines so they can learn more. you can make sure that you have a tempting variety of delicious foods.
by all means do that. You should only serve meat if you genuinely feel comfortable doing so. so you have more time to enjoy your guests. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Even under the worst circumstances there will be something for you to snack on.some are allergic to bell peppers. don't make an issue of your diet.no one will be looking at their plate and wondering why there's still food there . One sure way to make everyone happy is to serve a variety of different dishes buffet style.squish things around and mess up your plate. It helps them to feel comfortable if they don't want to eat something . or if there's anything they absolutely hate. allowing guests to fill their plates only with what they want.If there's absolutely nothing on the menu that you can eat. or peanuts. If you're comfortable handling meat products and are doing it for the courtesy of your guests. then eat a light meal before you leave the house. do what children do . or didn't.and it'll save you the effort of serving. no one is really interested in what you can't eat. To be blunt. If you're headed to a big social event like a wedding or a family dinner.how about offering the same courtesy to them? When you invite guests to dinner. Hide the meat under some lettuce. eat. Part of being a terrific host is anticipating your guests' needs. It's a choice only you can make! . You'll be surprised at what people have to say . and you think there might be challenges finding something to eat. or your hostess sits a plate of animal food in front of you. Whatever happens. When having people to your home for dinner. but you won't be suffering from hunger pangs throughout the evening. Chances are good that people won't even notice that they are eating dishes that don't contain meat. and leave some empty space so it looks like you ate something. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. stick to your choices and prepare a vegetarian dinner. Think about how you'd like to be treated when you go to dinner at a friend's home . tell them you're vegetarian and steer the conversation to something else. most people won't notice how much you did. If the conversation is compelling. ask them if they have special dietary needs. You can choose to prepare a separate meal in your home for your meat eating guests. but only do so if you won't be compromising your choices. you can make them feel extra welcome in your home. If someone asks. or dairy. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals.
We all start out life as lacto vegetarians. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. choose a soybased formula . Out first food is our mothers' milk.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. At the four-to-six month mark. is made as close as possible to that of mother's milk. substances in breast milk that make it superior to infant formula. This isn't necessarily true. 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. scientists believe that there are other. (And if you're a vegan and you breast feed. The timing varies from baby to baby .soy is less likely to cause allergies than cow's-milk-based formulas. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. But don't give regular soy milk to a baby less than a year old. . Also. Cow's milk should never be fed to babies under one year old. The good news is. as yet unidentified. made just for us and full of all the nutrients we need. Whether or not you breast feed is entirely your decision but. as it's not designed to meet their nutritional needs. and it's all we require or should eat for the first four to six months of life. Should you decide not to breast feed.breast milk is a natural food for humans while cow's milk is not). 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. it's time to introduce your baby to solid foods. In addition to the sugars and other nutrients. breast milk is the optimal food. it's time to transition to solid foods. for most babies. too .you're not passing on any of the antibiotics. pesticides or other contaminants that you would if you were eating meat. the alternative to breast milk. Infant formula. your child is still a vegan. and when she takes a quart or more of a formula per day and still acts hungry. as it can cause intestinal bleeding and lead to anemia. your breast milk is superior to that of meat-eating mothers .So you've decided to become a vegetarian. if you're a vegetarian.
At seven to ten months. large. Start with cooked grains . Most babies are very fond of lentils.once your child is old enough to transition off formula. as well as soy cheese and soy yogurt two servings per day. When giving babies "finger foods. Follow the same feeding schedules and advice that you would for any other baby. you can give him water. sharp. bland flavor. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . If you buy prepared foods." take care that the foods aren't too hard. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. and lightly blanched and cooled broccoli. preservatives and any other additives that your baby doesn't need.You'll want to introduce solid foods slowly. about a half-ounce per serving. starting with veggies that are easy to chew and unlikely to present a choking hazard. regular soy milk or rice milk. Vegetarian and vegan children are just like any other kids . You can buy commercial baby foods or puree your own fruits and vegetables in a blender.rice cereal is best. an vegetables that adults eat are fine for a child. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. Slowly add tofu into their meals and snacks. Adapt the guidelines in the baby books to the vegetarian diet. Good choices are carrot sticks. Start with raw. as almost every baby can digest it easily and unlikely to cause an allergic reaction. 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. which can be cooked until fairly soft and have a pleasant. begin to slowly introduce other foods. or any other nutritious liquid. Once your baby eats cooked cereal. juice. so if your baby has sensitivity to a food you can easily identify it. It's smart to introduce new foods one at a time. regular soy milk.they'll be a bit fussy sometimes. Raw vegetables can be introduced then. buy ones that are free from added sugars. hot dogs and sandwich slices . or round. As you ease into the toddler/preschooler years (ages 1 to 4). so that their systems can get used to the change in diet. lettuce and other leafy green vegetables. As long as it's safe for the baby to chew. Nut butters should not be fed until after 12 months. except for not feeding them meat. you can start offering your child some vegetarian versions of classic kids' favorites. start introducing high-protein legumes to the baby's diet.
they sometimes don't get all the calories they require. fruits and vegetables to add lots of necessary nutrients to their diet. One partner may be a social butterfly but . What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . Don't worry about a vegetarian diet affecting your child's growth . when they were actually taller than average. she adores opera. Very young children also need to eat more than three meals each day. He loves reality television. to sandwiches. filling plant foods. they caught up by age 10.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. So be generous with the snacks featuring grains. cookies and other baked goods Vegetarian diets feature a lot of bulky. which is calorie-dense and full of good fats.add avocado. One of you is messy. Peanut and almond butters are excellent sources of calories for kids. too. 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. 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 . and weighed slightly less than children raised on an omnivorous diet. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. you often find yourselves negotiating to find a middle ground that you can live with. You choose someone to spend the rest of your life with and. All marriages are about compromise. and since small children have equally small stomachs.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.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. but the other is neat. as time passes.
on convenience or on habit. too. Try to keep in mind that your choice to become vegetarian was a personal one. . You can't control what your spouse eats .but don't lecture." particularly if they're simply eating the same diet as most of the other people they see every day. and it has to be for them. If you judge your spouse harshly for not joining you in your vegetarian journey. whether it is based on ethical principles. Try to respect their decision. when you're single and dating. Buy a few cookbooks and try new recipes to keep things interesting. As the popularity of vegetarianism increases. See if you can get them to eat soy hot dogs. appealing meals so that your partner can see that the diet isn't boring. Choose venues that offer both meat dishes and vegetarian options. If your partner is interested.the other's happy to stay home every night with a good book. • Be a positive role model. but still disagree on how to eat. No one likes to be told that they're "bad. • Play an active role in shopping and preparing meals. doing laundry. closing the door to them making that step themselves in the future.no two individuals are exactly alike. you may be turning them off entirely. There are probably far more of those than there are issues on which you don't see eye-to-eye. the subject will come up naturally . especially in public. Cook a variety of tasty. It's understandable. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. If your partner eats meat. But that's unrealistic . • Acknowledge that your spouse's diet isn't meant to hurt you. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. Married couples figure out how to adapt to such differences. • Try to find restaurants where you can eat together. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on.but you can control how you behave towards them. • Don't talk endlessly about your diet. to believe that your ideal partner will share all of your values. so that you can enjoy a fine meal together. • Never attack your spouse's point of view. The key to making it work is acceptance of each other's choices. and the day-to-day struggle of paying bills. getting to work and raising children can sometimes make even the smallest difference seem enormous. • Try to get your partner to compromise on certain foods. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. You and your spouse may agree on a lot of things. veggie burgers and non-dairy cheese at home. it isn't a choice designed to make your life unhappy or more complicated.
and not turning them off by lecturing them! Only you know the dynamic in your home. . If you can't stand to have meat around you at all. DEFENDING YOUR CHOICE Being new to vegetarianism.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 . The first thing you need to accept is that it's not your job to make them change to suit your way of eating. however . Although vegetarians aren't looked down upon today as much as in the past.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. Again. If they want to change. this is a huge issue. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. Negotiate a menu plan that's acceptable to both of you. it's more than likely that you're the only person in your household going meatless. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. any more than it's theirs to turn you back into a meat-eater.and if they're not supportive. Eating together is one of the great pleasures of any relationship. and nagging doesn't help. you may find them ridiculing your food choices or even actively trying to sabotage you. One thing is certain. accept that your spouse may eat meat sometimes when they're not with you. You may have to ask the others in your home to cook meat outside on a grill. so only you can figure out the answers to these questions. there will still be people who think that your new lifestyle is a weird one. and dedicate a special section of the refrigerator to meat storage. Even if they're supportive of your decision. that's great . your parents.• If you've agreed not to eat meat at home. you can't control what they eat. asking that it's wrapped in such a way that you don't have to look at it. Whether you live with a partner. your children or roommates.
even though many Israeli soldiers do not normally keep the kosher laws. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. You don't need to be an expert. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. When family and friends begin to question your new meatless diet. and prepare your own entrée on the other nights. and that you can share together. Learning how to cook without meat can be a daunting task. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Try out a few of these yummy recipes. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. A little compromise and understanding can go a long way. so that nobody's beliefs will be violated. Try to find some good vegetarian recipes that you find convenient and enjoyable. 3. It all comes down to what your needs are. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. and the compromises you and your family are willing to make. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Becoming a vegetarian is an exciting change in your life. 4. here are some helpful tips to allow you to deal with your partner's choice: 1. while your spouse would be doing so if she/he ate meat. Here are some great recipes for you to try. and when . for example.If your feelings aren't that strong.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week.) 5. that all meals served by the Israeli military are kosher. Try to see the positive side of your partner's diet. . Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". If your partner has decided to go vegetarian and you don't embrace that choice. Consider. but it doesn't have to be. 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. you may simply want to negotiate who cooks what. 2. (Vegetarian food is also available for Israeli vegetarian soldiers.
and roll up. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. 1/2 cheese. divided • 2 (12 ounce) packages corn tortilla • 1 (15.5 ounce) can pinto beans. Bake for 20 minutes. puree with half of the cilantro until smooth. Mix potatoes together with pinto beans. salt. Place seam side down in an oiled 9x13 inch baking dish. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). chili powder. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. and 1/2 cilantro. or until hot and bubbly. Set aside to cool. coarsely chopped. Fry tortillas individually in a small amount of hot oil until soft. boil tomatillos and chopped onion in water to cover for 10 minutes. In a bowl. or until tender. Once cooled. toss diced potatoes together with cumin.Potato and Bean Enchiladas • 1 pound potatoes. and spread remaining cheese over sauce. Bake in the preheated oven for 20 to 25 minutes. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . and place in an oiled baking dish. and ketchup. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Fill tortillas with potato mixture. husks removed • 1 large onion. Spoon tomatillo sauce over enchiladas. Meanwhile. chopped • 1 bunch fresh cilantro.
finely chopped • 1 egg. Stir in green pepper. lightly beaten • 6 tablespoons salsa. Black Bean Rice Burgers • 1 (15 ounce) can black beans. and corn. and garlic until tender. carrots. and basil. celery. Stir in tomatoes. green onions. Season with cumin. and reduce heat to medium.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. peeled and coarsely shredded 1 medium onion. coarsely shredded 4 green onions. mix the potatoes and onions. For each pancake. and simmer for 20 minutes. and reserved potato starch. Sauté onions. press together about 2 tablespoons of the potato mixture with your hands. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. red pepper. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. and chili powder. Stir in mushrooms. Cook for about 8 minutes. and cook 4 minutes. Bring to a boil. egg. Serve hot. rinsed and drained • 1 cup cooked brown rice • 1 small onion. Cook until vegetables are tender. turning once. stirring occasionally. chopped 1 egg. combine the potato mixture. In a large bowl. and squeeze out the excess liquid into another bowl. Cover.pour off the water and save the remaining potato starch. oregano. Wrap the mixture in cheese cloth or paper towels. about 6 minutes. place on skillet and flatten with a heat-proof spatula. kidney beans. split . Potato Pancakes 4 medium baking potatoes. salt and pepper. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. The starch from the potatoes will settle into the bottom of the bowl . until brown on both sides. heat skillet over medium-high heat.
Moisten edges of rectangles with water.In a large bowl. Sprinkle each with 1/4 teaspoon oregano. Tomato Cheese Melt • 1 onion bagel or English muffin. Press the edges firmly with a fork to seal. Flatten to 1/2-in. Place 2 slices mozzarella on each rectangle. Sprinkle half of the Parmesan cheese over each tomato. Bake in the preheated oven 10 to 12 minutes. Place 2 rectangles on a 9x13 inch baking sheet. 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. mash beans with a fork. and separate into 4 rectangles. onion. Top each with 2 teaspoons tomato paste. sour cream mixture and slice of cheese on bun. Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). In a small bowl. Unwind the roll dough. mix well. thickness. Cover each with remaining dough. Place a lettuce leaf. egg and 2 tablespoons salsa. combine sour cream and remaining salsa. sprinkle half of the cheddar cheese and cayenne pepper. burger. Broil 6 in. Top with a tomato slice. or until golden brown. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Pinch together perforations to seal. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Add the rice. from the heat for 4-5 minutes or until cheese is bubbly.
Monterey Jack cheese. Pour in a thin stream over popcorn. Remove from heat and stir in soda and vanilla. stirring to coat. stir. Bring to a boil. until cheeses are melted and bubbly. Cover. Boil without stirring 4 minutes. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Stir heavy cream. wine. for 1 hour. chopped • 3/4 cup dry white wine • 3 tablespoons butter. In a medium saucepan over medium heat. zucchini. mix onion. corn syrup and salt. and continue baking 30 minutes. Place popcorn in a very large bowl. chopped • 1 (8 ounce) can garbanzo beans. garbanzo beans with liquid. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). and continue baking 10 minutes. and bay leaf. and bake in the preheated oven 30 minutes. tomatoes with liquid. stirring constantly. Remove from oven and let cool completely before breaking into pieces. In a medium baking dish. garlic. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. and saute onion until tender and lightly browned. Heat oil in a medium saucepan over medium heat. and Romano cheese into the vegetable mixture.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Place in two large shallow baking dishes and bake in preheated oven. basil. butter. sliced • 1/4 pound zucchini. melt butter. Uncover. stirring every 15 minutes. Stir in brown sugar.
It works well when using a 3 millimeter slicing disk. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. lightly beaten • 1/3 cup butter. Add dried mushrooms along with the water they soaked in. salt. Cook for 15 minutes. Stir in vinegar and cook for approximately 3 minutes. cayenne. Stir in capers and parsley. pepper. fresh mushrooms and carrots. Let cook for 15 minutes. Stir in water. Sprinkle flour over onions and cook for 1 minute. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . 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. Using a extra-large stock pot sauté onions.• 3 pounds thinly sliced shallots • 3 small red onions. season with salt and serve. vegetable base. thyme and sliced artichokes and cook for 25 minutes. in order for vinegar to evaporate. nutmeg. sliced • 3 pounds carrots. mashed • 3/4 cup white sugar • 1 egg. garlic and shallots in olive oil and set on low. slice thinly and set aside. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. softened in water • 3 pounds fresh mushrooms. chopped • 3 cloves garlic.
until a toothpick inserted into center of a muffin comes out clean. Bake in preheated oven for 18 to 20 minutes. cover and let rest for 10 minutes. In another bowl. press Start. combine brown sugar and cinnamon. Spoon batter into prepared muffin cups. Roll dough into a 16x21 inch rectangle. 2 tablespoons flour and cinnamon. After the dough has doubled in size turn it out onto a lightly floured surface. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Cover and let rise until nearly .• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Select dough cycle. softened • • 1 (3 ounce) package cream cheese. In a small bowl. room temperature • 1/3 cup margarine. In a small bowl. sugar. baking powder and salt. beat together bananas. egg and melted butter. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. or line with muffin papers. Lightly grease 10 muffin cups. mix together 1 1/2 cups flour. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. Roll up dough and cut into 12 rolls. baking soda. Stir the banana mixture into the flour mixture just until moistened. Place rolls in a lightly greased 9x13 inch baking pan. Sprinkle topping over muffins. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. mix together brown sugar. softened • 1/4 cup butter. In a large bowl.
move them to the sides of the pan and form an empty circle in the middle for your tofu. When they are good and soft. about 15 minutes. Set aside. Spread frosting on warm rolls before serving. about 30 minutes. When it looks like you could eat it. Bake rolls in preheated oven until golden brown. Remove from heat and add mustard and margarine. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. While rolls are baking. beat together cream cheese. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. You can add some turmeric for color if you like. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Heat on Med until thick and bubbly. Stir Fry: Sauté onion and green pepper in oil. When it starts to get golden. Add water and mix thoroughly. vanilla extract and salt. then add your drained. 1/4 cup butter. Add more oil to the middle of the pan. use extra firm). Sauté this for another couple of minutes. preheat oven to 400 degrees F (200 degrees C). crumbled tofu (don't use silken. confectioners' sugar. mix in the peppers and onion and keep frying.com/products/censura.doubled. Meanwhile.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots .
Add onion. Add water and mix thoroughly. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic.A variety of veggies such as green beans. Add cooked veggies and coat them w/sauce. cumin. combine flour. pinto. olives. Spoon in filling. till crust is brown and delicious cheese and juice oozes out. Add rest of cheese on top of that. Heat on medium heat until bubbling and thick. 1/2 cup salsa (optional) In medium-large saucepan. tarragon. Meanwhile. add spices. Thaw pie shell and take 1/2 out of the tin. Add slowly either cornstarch or flour till slightly thickened. zucchini. Meanwhile. chopped 1/4 cup chopped cilantro. Set aside 1/2 cup of cheese sauce in separate container. Bake at 400 for about 45 min. Place a tortilla in pan and cover in enchilada sauce. salt and garlic powder. cook chopped veggies (NOT spinach. layer 1/2 cheese on bottom of lower crust. beans. Mix it up. mushrooms. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. and lower heat. black). or just about anything. Roll and push to one . and close it up as best as you can w/ the torn top shell. Cook in microwave or oven till about 3/4 cooked. You can add dairy free milk and use veggie bouillon cubes. cilantro and salsa to sauce. chopped 1 can olives. drained 2 medium onions. 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. Remove from heat and add mustard and margarine. nutritional yeast. or whatever you like. then add spinach on top. heat broth in large kettle. Spoon in veggies and sauce. just keep it till later). To make sauce.
and lemon juice.. Continue until all tortillas filled. stir well. Add carrots and veggie broth. place 3 noodles on top of that and spread tomato sauce and spinach on top of those.. use your own judgment. herbed tofu 8 oz. place over medium-high heat until hot. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. repeat process until all noodles are used up. Place 3 lasagna noodles in bottom of 11x7 baking dish. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. top with spaghetti sauce. simmer uncovered for 5 min. sauté for 1 minute. at 375 degrees. until it is thoroughly heated. 30-45 minutes. sliced . Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. just to make it a little bit more cheesy!). Stir in nutmeg (possibly you could add some about 1/4 C. Cover and bake 15 min. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. Add olive oil to a large skillet. spread carrot mixture over top. Add parsley and garlic. nutritional yeast at this step. Usually lasagna takes about 45 minutes to cook thoroughly. Add herbed tofu. vegan cream cheese. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Uncover and bake an additional 20-30 min.. set aside.end of pan. vegan cream cheese 2 Tbsp. Remove from heat.. keep warm. Bake at 350 until brown.
Pour the mixture into a lightly oiled. Cook over medium-high heat and bring to a boil. remove pan from heat. Allow pan to cool. 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. pink. Stir together thoroughly. In a mixing bowl. or black beans. Add the onion and sauté over low heat until lightly browned. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. preferably organic • 1 to 2 fresh jalapeño peppers. and add tomatoes. or until the top is golden brown and bubbly. be careful not to burn. wine. covered. TORTILLA CASSEROLE One 16-ounce can pinto. about 20 minutes. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . 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. 1 1/2-quart baking casserole. Just as the garlic begins to turn brown. Bake for 35 minutes. water. salt and sugar. combine the onion with the rice and all the remaining ingredients. Reduce heat to low and simmer.• 1 (16 ounce) can crushed tomatoes • 1/2 cup red wine • 1/2 cup water • 1 teaspoon salt • 1 teaspoon white sugar • 6 leaves fresh basil leaves. Remove from heat and stir in basil. seeded and minced. Heat the oil in a small skillet.
Add the mushrooms and continue to sauté until the mushrooms are wilted. thawed 2 scallions. Lightly oil a wide. Let stand for a minute or two. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Add the celery dice and sauté over medium heat for 3 to 4 minutes. finely diced • 2 to 3 scallions. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. cheddar.2 cups frozen corn kernels. In the meantime. according to package directions. Mix thoroughly. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. etc. half of the cheese. When the noodles are done. Combine the first 7 ingredients in a mixing bowl. heat the margarine or oil in a medium-sized saucepan. or until the cheese is bubbly. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. overlapping one another. stirring constantly. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer.) • 1 tablespoon light olive oil • 3 medium celery stalks. Slowly pour into the saucepan. drain them. half of the bean mixture. Simmer gently until the sauce has thickened. Add the noodles and cook until just tender. and then return them to the pot. then cut into squares to serve. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Bake the casserole for 12 to 15 minutes. and then add the baked tofu and . Bring water to a boil in a large pot. 2-quart casserole dish and layer as follows: 4 tortillas. spelt. Pour in the sauce. Repeat the layers. then remove from the heat.
Transfer the mixture to an oiled.scallions and season to taste with salt and pepper. burrito. large shallow casserole dish. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Place everything on the table. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. black or green • Fresh mozzarella balls or very fresh tofu. black olives. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. cooked with a vegetable bouillon cube. 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. Allow to cool for 5 minutes. and then cut into squares to serve. TORTILLA FIESTA • Flour tortillas. diced and sprinkled with vinaigrette . drained • Cured olives. or until the top is golden brown and beginning to get crusty. Cook some quick brown rice according to package directions.or soft taco-size. Top generously with wheat germ. soy yogurt. warmed or taco shells. Bake for 30 to 35 minutes. warm the refried beans in a saucepan with a little water to loosen.
MUSHROOM-STUFFED POTATOES.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. Pass around the Parmesan cheese for topping the pasta. Warm up as needed. When cool enough to handle. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Heat as needed in the microwave or in a preheated 400-degree oven. and serve. prepare a platter or two of antipasto and slice the bread. Add the remaining ingredients and stir well to combine. Stir in the pasta sauce (and if you've used dry pasta. or rice cream cheese . soy. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. While bringing a large pot of water to a boil and cooking the pasta. When the pasta is done. the diced tomatoes). thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. green part only. leaving a sturdy shell. drain it and return it to the pot. • 4 large baking potatoes • 1/4 cup organic dairy. Stuff the mixture back into the potato shells. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. about 1/4 inch thick all around. Scoop out the inside of each potato half. cut each in half lengthwise.
with the mashed potato in the mixing bowl. Add the remaining ingredients and stir well to combine. Heat the oil in a medium skillet. and cook until they are done to your liking. cover. When cool enough to handle. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . stirring occasionally. Heat as needed in the microwave or in a preheated 400-degree oven. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. liquid and all. Scoop out the inside of each potato half. leaving a sturdy shell. leaving a sturdy shell. soy milk. or rice milk • 2 cups finely chopped broccoli florets. Stuff the mixture back into the potato shells. Stuff the mixture back into the potato shells. Scoop out the inside of each potato half. cut each in half lengthwise. Add the mushrooms. Heat as needed in the microwave or in a preheated 400-degree oven. cut each in half lengthwise. and serve. Season with salt and pepper and stir well to combine. When cool enough to handle. Stir in the cream cheese. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Combine the mushroom mixture. chopped • 8 ounces white or cremini mushrooms. and serve. about 1/4 inch thick all around. 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. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm.• 1 tablespoon light olive oil • 1 large onion. about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Add the onion and sauté over medium heat until golden.
preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. and stir. Allow to cool completely. oyster. then refrigerate for at least an hour. 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 . Arrange in a shallow foil-lined pan and pour any excess marinade over them. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Combine the first 4 ingredients in a mixing bowl and stir together. stirring often. shiitake. Combine the mushrooms with the teriyaki mixture and stir together. or a combination) Preheat broiler (unless using a toaster oven). until the chocolate chips have melted.• 1 tablespoon honey. maple syrup. Wipe the mushrooms clean. slightly overlapping circles. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. or brown rice syrup • 16 ounces fresh organic mushrooms. baby bella. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. or until the top of the pudding feels fairly firm to the touch. Remove from the broiler and transfer to a serving container. Just before serving. remove and discard the stems. Transfer to a small saucepan and add the chocolate chips. thinly sliced Preheat the oven to 350 degrees.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. then cut into wedges to serve. cover the top of the pie with thin banana slices arranged in concentric. preferably two. Stir in the maple syrup. any variety (portabello. Broil in the oven or a toaster oven for 4 minutes. If using shiitakes. Broil until the mushrooms begin turning dark and are touched by charred spots. Puree the tofu in a food processor or blender until completely smooth. cremini. Cook over medium-low heat. about 4 to 5 minutes. or to taste • One 9-inch graham cracker crust • 2 medium bananas.
Stir in the chocolate chips and optional peanuts. Bake for 10 to 12 minutes. or until the bottoms are just lightly browned. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. then use a whisk until the mixture is smooth. Bake for 25 to 30 minutes or until golden on top. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. optional Preheat the oven to 350 degrees. Let stand for a minute or two. 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. optional Preheat the oven to 350 degrees. and a knife inserted into the center comes out with chocolate. preferably cane juice sweetened • 1/2 cup chopped walnuts. rice milk. but no batter. Make a well in the center of the dry ingredients and add the applesauce and oil. Combine the flour. baking powder. Stir in the chocolate chips and optional walnuts. Stir together until the wet and dry ingredients are completely mixed. then carefully remove with a spatula to plates to cool. Combine the applesauce. . Pour into a lightly oiled 9-inch round or square cake pan. 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. and salt in a mixing bowl and stir together. then cut into squares or wedges to serve.• 1/2 cup natural style peanut butter. Allow to cool to room temperature or just warm. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. and peanut butter in another bowl and whisk together until smooth. sugar.
beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. the more water you use. the tougher your crust will be. and salt and pepper into the egg mixture. or until it's set. adding an additional tablespoon of water only if necessary. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Filling: In a medium-sized bowl. Bake the tart in a preheated 350°F oven for about 30 minutes. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. mushrooms. beat together the eggs and milk. Remove it from the oven. combine the flour and salt. or to taste Crust: In a medium sized bowl. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Yield 1 tart. egg yolk and vinegar. into 3/4-inch pieces. Baked Ravioli . Bake it in a preheated 350°F oven for 10 minutes. and cool to lukewarm before removing the bottom. then stir in the cheese. Cut in the butter and shortening. 12 servings. Stir the sliced asparagus. Slice six of the asparagus stalks. Pat the dough into a 10 or 11-inch removable-bottom tart pan. and add the water. Make a well in the center of the pastry.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Mix until the dough just holds together. oregano and thyme. and let cool. mixing quickly and lightly with a pastry knife. Remove the tart from the oven. Prick it all over with a fork. on the diagonal. a mixer or your fingers until the mixture is crumbly. Pour the filling into the crust.
Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. can Italian peeled tomatoes • 1 tsp. Place the cooked ravioli in the pan and top with the rest of the sauce. parsley. In a baking pan place in some of the tomato sauce to cover the bottom. Slightly undercook them. sugar • 1/2 tsp. whole mozzarella cheese-2 cups shredded. hot and golden. Bring to a boil. package of frozen ravioli • 8 oz. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Cover and cook for 10 minutes. eggplant. Cook the ravioli as described on the package. In a large saucepan over a medium heat stir place in the olive oil. until tender. 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. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Fry each piece in oil until brown . celery carrot and onion. Chop eggplant.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. celery onion and carrot. sugar and salt in to the saucepan with the vegetables. Lower the flame and simmer for 20 minutes. The cheese should be bubbly. Place tomatoes in a blender and puree. salt • 13 oz. Serve with a crisp salad. cheese. pepper and garlic together. Add the tomatoes.
crushed and minced • 1 large onion. Add garlic and onions and cook. . Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. stir until coated with oil. coarsely chopped. Take remaining 1/4 cup cream and toss with pasta.on both sides. zucchini. about 2 min. Keep going till run out. coarsely chopped • 4 large tomatoes. Add 3/4 cup of the cream and boil until slightly thickened. quartered and thinly sliced • 1 small eggplant. minced • 1 Plum tomatoes. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. about 6 to 7 minutes. until softened. shallots and tomatoes to pan and cook until reduced to 1/2 cup. about 8-10 min. Add peppers. Add tomatoes. stirring often. or until eggplant is tender but not too soft. 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. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Add eggplant. or 2 cans (14. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots.5 ounces each) diced tomatoes • 3 to 4 small zucchini. stir to combine. heat olive oil over medium heat. Cover and cook for 10 minutes. cubed • 2 green bell peppers. and herbs. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Cover and cook over low heat about 15 minutes. mix well. stirring occasionally to keep vegetables from sticking.
Feta Cheese. Boil pasta until al dente.) Place tomatoes on baking tray. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. . pepper. pkg. Let it cool. butter Preheat oven to 350 degrees. cottage cheese 4 eggs 6 tbsp. Season the tomatoes for taste (salt. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Let it cool down. Mozzarella. flour 1/2 tsp salt 1/2 tsp. Bake tomatoes for 45 minutes until wrinkled & shrunken. crumbles 1 pt. etc. 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.Rigatoni With Tomatoes. Cut each tomato in fours. Combine oil & lemon juice (for salad dressing. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. frozen chopped spinach 1/2 lb. pepper 2 tsp. 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.
Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Bake an additional 5-8 min or until cheese is melted. Let the pie cool for a few minutes. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. the pie is ready. Thread onto metal or soaked bamboo skewers. Bake the pie for one hour. stick a knife or toothpick into the center of the pie. flour and eggs. Drain. Place filled manicotti over sauce. sprinkle evenly with cheese. To tell if it is done.In another bowl mix together salt. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Then combine the two mixtures into one bowl and stir well. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Uncover. pepper. Make sure you spread it evenly.) • 2 tsp garlic. Meanwhile. heat oven to 400. 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. rinse with cold water and let drain. marjoram. Let sit for one half hour. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. If it comes out clean. Fill each manicotti with mixture. Pour remaining sauce over manicotti. about 10-15 minutes. In medium bowl combine all filling ingredients and mix well. etc. Serve with Italian bread or garlic bread sticks . Grill or broil until colour shows on vegetables.
until vegetables are crisp-tender. lightly coated with non-stick cooking spray. shiitake mushroom caps thinly sliced • 1 med. or until they begin to soften. sliced diagonally • 2 c baby bok choy. Pour about 1/2 cup batter on hot griddle. about 5 minutes. red bell pepper cut in short. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. grated • 1/4 C onion. chopped • 8 oz. water chestnuts. Fry 2-3 minutes on each side or until golden brown. mix well. stirring frequently. 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. mustard. thin strips . bell pepper. and mushrooms. peeled & grated • 1 medium carrot. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. water chestnuts. Add soy sauce. combine ingredients. Serve over rice. chopped • 1 red bell pepper. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. Continue cooking. bok choy. vegetable stock. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. celery. cook onion and garlic in oil for 3 minutes.
Place a small skillet over medium heat. Set aside. and peas. Meanwhile. lightly beaten 1 carrot. 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. red pepper. When it begins to smoke. add 2 tablespoons of peanut oil and the lightly beaten eggs. Add tamari or soy sauce. Mix to blend well and set aside. Add sesame oil. Stir until the eggs are firm but moist. simmer until vegetables are crisp-tender. 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. Pour in the sauce and cook until the rice is heated through. tossing well.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Add the carrots. add to skillet with vegetables. Bring 1 quart of water to a boil in a small saucepan. and vinegar. about 5 minutes. Stir in the rice and stir-fry 1 minute. heat oil in large deep skillet or wok over medium heat. in 1/2" cubes 1 red bell pepper. Stir-fry 1 minute. if desired. Sprinkle with peanutes or cashews. bell pepper and bok choy. stirring frequently. cook 3 minutes. Place a wok over medium-high heat. Drain and rinse in cold water. celery. Stir briefly. cook 1 minute. cook 30 seconds. Drain again and reserve. 3 to 5 minutes. Add ginger and garlic. stirring occasionally. Drain noodles. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Add the carrot and boil 1 minute. add the remaining 1/4 cup of peanut oil and the garlic. Add broth and sugar snap peas. stirring occasionally. When it begins to smoke. Add mushrooms. . Transfer the eggs from the skillet to a small bowl and break them into small curds. Serve hot.
oregano. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Next. After the potatoes are tender. 6 servings Spinach Stuffed Tomatoes 10 oz. Do not overcook! While the potatoes are being cooked. Mix rice. and rosemary.Potato Salad • 2 lbs med. vinegar. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. with nonstick cooking spray. This dish will keep well in the fridge for up to a week. egg product. let the salad stand for at least thirty minutes before serving. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Let stand 5 minutes before serving. mix the oil. pkg. After all of the ingredients have been thoroughly (yet gently!) mixed. Sprinkle with remaining 1/2 cup cheese and the chili powder. seeded • 1/2 c chopped green onions • 1/2 c black olives. Mix beans and remaining 1 cup picante sauce. drain them and move the potatoes to a mixing bowl. Spray square baking dish. 1/2 cup of the picante sauce and 1/2 cup of the cheese. They are done when you can easily stick them with a fork. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. crumbled feta cheese • 1 sweet red bell pepper. leaving the skins on. spoon over rice mixture. cook the potatoes in boiling water until tender. 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. drained 1/4 tsp chili powder Heat oven to 350 degrees. press in bottom of baking dish. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. 8x8x2 inches.
garnish with chopped green onion and toasted sesame seeds. Spoon evenly into tomato shells. Discard seeds. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Toss the cabbage mixture with the vinaigrette. onion. honey. Asian pears. Put in large bowl. Let stand for 20 minutes. Add 1/2 cup mozzarella cheese. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Sprinkle with remaining mozzarella and parsley. Invert tomatoes shells on paper towels to drain. Slice and hollow out centers of tomatoes. drain well and squeeze dry. salt & pepper to spinach mixture and blend well. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. Let stand 5 minutes. Asian Slaw • 1 head of Napa Cabbage.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. Preheat oven to 350 degrees. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. soy sauce. This salad goes well with grilled meats and fish. green onion and red pepper. Serve salad in a large bowl. Chop pulp finely and add to spinach. carrot. parmesan. In another large bowl mix cabbage. cilantro and sesame seeds in a large bowl. sugar. shredded • 2 Asian pears.
Rapidly add vodka. 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. Add parmesan cheese at the end of cook time. Bake at 350 degrees 5060 minutes. salt. Add red pepper flakes. 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. Set off burner and allow cheese to melt into soup.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Pour into greased 9x13" pan. then add 1 cup of heavy cream and simmer for one minute. Add chopped white part of green onion. Cook on low heat for 30 minutes. heavy cream. (The alcohol burns off but makes tomatoes "come alive". prepared according to package directions Melt butter over high heat until bubbly. Prepare pasta (shell or tube pasta suggested). Simmer for 2 minutes. Simmer tomatoes with the two cheeses for three minutes. garlic. and pepper. .
Bake at 350 for 1 hour. cream cheese • Chopped fresh chives or edible flowers for garnish. Sprinkle with seasoned salt and garlic powder. sprinkle paprika in a larger circle around parsley flake circle. milk. Garnish pie: make a small circle of 1/4 cup onions in center of pie. white pepper • Dill weed to taste • 2 pkgs. . Carefully put a layer of spinach and crumbled feta cheese into the crust. pour carefully over cheeses. top with parmesan then cheddar cheeses.Mix completely with the sauce and serve immediately. quartered and sliced • 2 cans of 15 oz. vegetable broth • 2 onions. Zucchini Soup • 4 medium zucchini. chopped • 1 tsp. 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. 8 oz. Combine eggs. Combine potatoes and 1/4 cup onions. sprinkle parsley flakes in a larger circle around the onions. salt-free lemon/herb seasoning • 1/2 tsp. Vermont Cheddar Pie • 2-3 cups diced. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. press into pie plate as crust.
white rice.In a saucepan. After beans have been cooking for approximately 2 hours. or until beans are very soft and a red gravy is produced. Cook for approximately one more hour. pepper and dill weed to taste. then cover and reduce to a low heat and simmer. add remaining liquid. Bring to a rolling boil. until smooth. Cook mixture until soft. add zucchini. Chill over night or until very cold. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Add season salt and continue to simmer this combined mixture for another hour. except seasoning meat. onions. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Serve hot over warm. chicken broth. Then blend in zucchini mixture. Garnish with chopped chives or fresh flowers. 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. Add to a large pot and cover beans with water until water is two inches above bean line. Blend the cream cheese in blender until smooth. chopped green onions and rice. approximately 20 to 30 minutes. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). Now add chopped green onions and additional season salt if desired. Add all other ingredients. a portion at a time.
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. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. women require at least 1. with the calories distributed over all the daily meals including snacks. . Athletes must consume a minimum number of calories from all the major food groups. In response. as a result.500. Dieting alone can cause the body to believe it is being starved. it loses fat at a slower rate. Prepare a medium-hot skillet. not fat. since weight lost through these practices is mostly water and lean muscle tissue. many more recipes out there for vegetarians. Not only does exercise burn calories. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1.200 calories. Losing fat safely takes time and patience. final mixture will be a little lumpy. it helps the body maintain its useful muscle mass. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. This ensures an adequate consumption of necessary vitamins and minerals. There are many. it tries to conserve its fat reserves by slowing down its metabolic rate and. and it may also help keep the body's metabolic rate high during dieting. lightly oiled.• 2 tbsp powdered sugar Mix all ingredients together very well. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. A combination of exercise and diet is the best way to lose unwanted body fat. There is no quick and easy way to improve body composition. This can negatively affect his physical fitness. one should eat less and exercise more. In other words. Be creative and use your imagination. This is just a start for you. Athletes should avoid diets that fail to meet these criteria.
In addition. In reality. walking. athletes should regularly eat a wide variety of foods fro-m the major food groups. Because there are 3. such as sprinting or lifting heavy weights. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. crosscountry skiing. which uses lots of oxygen. fat. This section gives basic nutritional guidance for enhancing physical performance. and rowing. will not make up for poor health and exercise habits. a mixture of both fats and carbohydrates is used. Good nutrition is not complicated for those who understand these dietary guidelines. Aerobic exercises include jogging. fat is seldom the only source of energy used during aerobic exercise. and mental alertness. good health. Aerobic exercise. walking. proper nutrition plays a major role in attaining and maintaining total fitness. To be properly nourished. running or walking one mile burns about 100 calories. rowing.selecting a variety of foods from within . he needs to run or walk 35 miles if pure fat were being burned.Fat can only be burned during exercise if oxygen is used. is the best type of activity for burning fat. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. especially in large amounts. swimming. cross-country skiing. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. examples include jogging. A good diet alone. bicycling. As a result. burn little. swimming. exercise to music. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. if any. For an average-sized person.500 calories in one pound of fat. stair climbing. bicycling. Instead. and jumping rope. Diet In addition to exercise. Aerobic exercise is best for burning fat. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Anaerobic activities. most people would need to run or walk over 50 miles to burn one pound of fat. Exercise alone is not the best way to lose body fat. however.
that is. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. while participating in archery. progressive disease. A high intake of fats. as shown in Figure 6-4. multiply your body weight by 13 if you are sedentary. = 11. especially saturated fats and cholesterol. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. .034 calories per pound per minute. Weight is maintained as long as the body is in energy balance. a person running at 6 miles per hour (MPH) will burn 0./min.034 calories/minute/lb. Even snacking between meals can contribute to good nutrition if the right foods are eaten. when the number of calories used equals the number of calories consumed. To estimate the number of calories you use in normal daily activity. Avoiding an excessive intake of fats is an important fundamental of nutrition. intensities./lb./lb. a person will burn 0.85) or about 710 calories in one hour. The blood cholesterol level in most Americans is too high. 150-pound male will burn 11. Keeping a daily record of all foods eaten and physical activity done is also helpful.each group.079 cal. 14 if somewhat active. the state of energy balance (positive. or negative) can be determined. A well balanced diet provides all the nutrients needed to keep one healthy. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. Thus. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. a 150-pound person would burn 5. Another dietary guideline is to consume enough calories to meet one's energy needs. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. a slow. has been associated with high levels of blood cholesterol. and durations. You will need still more calories if you are more than moderately active. x 0. The result is a rough estimate of the number of calories you need to maintain your present body weight.1 calories/ minute) or about 305 calories/hour. CAD./min. results from the clogging of blood vessels in the heart. they should eat three meals a day. By comparing caloric intake with caloric expenditure. balanced. x 0. For example. and a typical. Similarly. and 15 if moderately active. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. as shown in Figure 6-3.85 calories/minute (150 lbs.1 calories per minute (150 lbs. = 5. Good dietary habits help reduce the likelihood of developing CAD.079 cal.
plain water is the best drink to use to replace the fluid lost as sweat. whole wheat bread. rice. Athletes often fail to drink enough water. can result. it is important to eat foods every day that are rich in complex carbohydrates.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Athletes . It is also important to avoid simple sugars. The evaporation of sweat helps cool the body during exercise. especially when training in the heat. Foods rich in complex carbohydrates (for example. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. The current national average is 38 percent. Initially. and training sport. 'but as the duration increases. the chief fuel burned is carbohydrates. the contribution from fat gradually increases. water lost through sweating must be replaced or poor performance. such as candy. potatoes) are the best sources of energy for active athletes. we should reduce our daily cholesterol intake to 300 milligrams or less. Individual caloric requirements vary. age. As a result. Carbohydrates are the primary fuel source for muscles during shortterm. Because foods eaten one to three days before an activity provide part of the fuel for that activity. We should increase our intake of polyunsaturated fat. Concerns for Optimal Physical Performance Carbohydrates. It plays an important role in maintaining normal body temperature. high-intensity activities. Finally. because they can lead to low blood sugar levels during exercise. and possibly injury. Examples include weight training and the APFT sit-up and push-up events. but to no more than 10 percent of our total calories. Cool. In addition. depending on body size. pasta. sex. Very intense activities use more carbohydrates. in the form of glycogen (a complex sugar). Water is an essential nutrient that is critical to optimal physical performance. The body uses fat to help provide energy for extended activities such as a one-hour run. are the primary fuel source for muscles during short-term. up to 60 minutes before exercising. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). Sweat consists primarily of water with small quantities of minerals like sodium. At least 50 percent of the calories in the diet should come from carbohydrates. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. high-intensity activities. Repetitive.
and after exercise to prevent dehydration and help enhance performance. 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. one's need for protein might be somewhat higher (for example. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. during. if any.8 grams per kilogram of body weight. This can improve endurance. On the other hand.5+ hours) at intensities over 50 percent of heart rate reserve.0 to 1. . too much cholesterol in the body has damaging effects. Therefore. The primary functions of protein are to build and repair body tissue and to form enzymes. Many people believe that body builders need large quantities of protein to promote better muscle growth. these beverages can provide a source of carbohydrate for working muscles. During periods of intense aerobic training. During prolonged periods of exercise (1.5 grams per kilogram of body weight per day). nausea. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. can lead to abdominal cramps. drinks that exceed levels of 10 percent carbohydrate. who have a high proportion of lean body mass. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. to the total energy requirement of heavy resistance exercises. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.should drink water before. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Protein is believed to contribute little. these drinks should be used with caution during intense endurance training and other similar activities. are helpful under certain circumstances. and diarrhea. 1. as do regular soda pops and most fruit juices. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. During intense training. Although cholesterol has purposes and is important to overall health and body function. The recommended dietary allowance of protein for adults is 0. it is necessary to first understand what cholesterol is. Weight lifters. Cholesterol is a fatlike waxy substance and is produced by the liver. Sports drinks.
You want to ensure that your levels of this cholesterol remain . Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. Instead. the levels build up and cause damage by clogging your arteries. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. meat and eggs your cholesterol elevates. educate and provide healthful options. cholesterol cannot be dissolved in the blood. HDL is either reused or converts to bile acids and disposed. and grains you can maintain optimal health as they do not contain cholesterol. When cholesterol is at a good level it works to build and repair cells.Cholesterol forms every cell within the body. This is done simply from reducing cholesterol by 1%. When you eat saturated foods such as dairy. On the other hand when you eat foods such as fruits. As we progress with "30 days to lower cholesterol" you will learn healthy. High cholesterol can be avoided! With a nutritious diet. This puts you at serious risk for disease such as heart and stroke.) HDL transports cholesterol from cells back to the liver. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. This is known as "good" cholesterol. Lipoproteins equip the cholesterol to move around the body. though. In fact. it plays a life-giving role in many functions of the body. there are several different body functions and several different substances that make up our understanding of "cholesterol. The two main types of lipoproteins are: High Density Lipoproteins (HDL. In fact. With too much cholesterol in the body. When the cholesterol level is appropriate. The purpose of this ebook is to inform. alternative ways to manage your cholesterol without having to rely on medications." As with some fats. which is another form of fat. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. vegetables. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. produces hormones such as estrogen and testosterone. molecules called lipoproteins carry cholesterol to and from cells. and produces bile acids which are proven to aid in the digestion of fat.
even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. In addition. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. Other factors involved in this risk are age. smoking. We will address this issue as we progress in "30 days to lowering cholesterol. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. and aids to remove LDL from your artery walls.even when other cholesterol levels are normal ." This documentary details the attempts of one man to live on fast foods and little exercise alone. family history of heart disease. HDL aids to ensure protection from the risk of heart attack and/or stroke.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. when we speak of having "cholesterol levels" we mean more than one number. If you want to see a graphic representation of this. Eating fast foods and convenience foods results in eating too many fats and salts. consider renting the documentary movie "Supersize Me. To maintain optimum health. Low Density Lipoproteins (LDL. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. HDL consists of more protein than triglycerides or cholesterol. gender and the heritage of the individual. some people require a very aggressive approach which includes cholesterol lowing medication. . and diabetes mellitus. The results on his cholesterol and body health in just 30 days are truly frightening.may lead to heart problems. Understanding the Causes of High Cholesterol Besides diet." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. gender. we are setting ourselves up for problems. For some.high for optimum heart health. which can raise our bad cholesterol levels. other causes of high cholesterol are lifestyle. Due to heart risk factors besides diet. Obviously. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. since having too low levels of HDL .
Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. work harder and start earlier in adopting a healthy lifestyle and eating plan. It is never too late to start on this path. each day will lower cholesterol.prevents arteries from working their best. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Exercise does not have to be a large time or money commitment. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Too much cholesterol in the blood . Use low fat cooking sprays to replace heavy oils whenever possible. High levels of bad cholesterol may even prevent arteries . Your Arteries and Cholesterol The job of your arteries is to pump blood. the cholesterol level starts to increase. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Diet: An important consideration in eating is choosing lower fat. If you have a family history of heart disease and high cholesterol levels. Buy cooking oils that are unsaturated. Just 20 minutes of aerobic exercise. While there is not much that you can do about your age. Women generally have a lower level than men from age 50 to 55. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. including walking.especially bad cholesterol . The Dorsal Aorta or the main artery branches out into many smaller arteries. Age and Gender: Cholesterol levels increase with age. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Once a woman starts menopause.
smooth interior. eating a better diet and getting exercise can help keep you healthy. the arteries expand and are filled with blood. This means that if you want to prevent heart disease.can increase your chances of heart disease or stroke. and the main reason behind the blocking of arteries is high levels of bad cholesterol. 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 . Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. this system works effectively and the blood can carry oxygen and other essentials throughout the body. High cholesterol levels fill arteries with thick substances that prevent your body from working well. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. The middle layer is elastic and very strong. As the heart beats. It helps pump the body's blood. Arteries are constructed of a tough exterior and a soft. No matter what your current health. you need to keep your cholesterol levels in a healthy range. The heart relaxes and produces enough force to push the blood through. If this happens often enough you can suffer a heart attack or a stroke. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. heart attacks.from functioning at all. For this reason. it is critical then that we keep arteries free of bad cholesterol for optimal health. Even having "borderline" cholesterol levels . Your heart becomes starved of required blood. In a healthy person. since cholesterol can actually lead to blockages in your arteries. and strokes. The inner layer is smooth and allows the blood to flow easily. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer.or bad cholesterol levels that are elevated but not considered "very bad" . Each are made up of epithelial cells. Consider: Heart disease is one of the leading killers in North America.
the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Again. you can take steps to regain your health by following a low cholesterol and low fat diet. If you need assistance seek out a nutritionist or dietician. . 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. Limit your sodium intake to 2400 milligrams a day. Being overweight can contribute to cholesterol and to heart ailments. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. or follow the limits for dietary cholesterol that your doctor sets for you. In fact. In fact. As an added benefit. try to lower your saturated fat intake as far as possible. Receive 25_35% or less of your day's total calories from fat. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. but reducing your intake of all salts is the better choice. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat.Eating is one of the things that can affect your cholesterol level a great deal. The effects over all will be immediate. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. this sort of diet will also make you feel generally healthier and more energetic as well. Consume less than 200 milligrams of dietary cholesterol each day. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. If you have too high cholesterol. if you have elevated levels of 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. Sea salt is a better option. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol.
sausages. which can wreak havoc on your heart health. hot dogs. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. eggs and nuts each week. 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. poultry. dry beans.Refuse foods made with harmful trans fats such as margarine. rye. • Enjoy foods high in soluble fiber. 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. bologna. and especially processed meats such as deli meats. Limit and eat only in moderation if at all: Highly processed foods. including select cuts of meat. salad dressing and sauces. salami and fatty red meats All foods that are fried. You can keep the skin on to seal in the juices so long as you remove the skin before eating. fish. These foods include: Oats. . High cholesterol foods include: Organ meats (this includes liver.
that North Americans face. you can avoid this in the future simply by eating more fresh fruits and vegetables. In fact. Consider all the vegetables you may not have tried yet (please note that this list is not . white meat. Select fish such as cod that has less saturated fat than even chicken or other meats. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. As an added bonus. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. 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. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. To put it simply.and have lower cholesterol levels as a whole. Increasing your intake of fresh (not canned. you do not have to worry as much about eating too many fruits and vegetables. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. and grains are healthier . choose leaner cuts.not to mention the higher rates of obesity . but some fruits and vegetables have been linked to lowering cholesterol in patients. 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. and cuts that have less white "marbleized" texture. If you have always felt deprived while following low-fat diets in the past. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. chicken. there is no such worry. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . not poached. Even the leanest cuts of meat. The white "marble" is fat that can increase your cholesterol. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. While you do not want to overeat.When selecting meat. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. fish. those nations that eat more fruits. When most of us think of "veggies" we think only of a few. With vegetables and fruits. vegetables.
green peas.there are too many vegetables to list here . can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan .complete . and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. navy beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. mung beans. many which you likely have not tried before. and many others) Bean sprouts Lentils Peas (again. chickpeas. sugar snap peas. green beans.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. from black beans. borlotti beans. kidney beans. soy beans. not just the seeds. runner beans. red beans. lima beans to azuki beans. These may include snow peas. broad beans. there are many delicious brands of peas.
differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Blushing Golden. Mcintosh. not just their size. Braeburn. Cortland. Gala. from the common to the exotic. some quite rare. Mantet. orange. Chieftain.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Arlet. Honey Crisp. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. you will be stunned by the range of lettuces out there. and others. Mutsu. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. yellow and red peppers. Jonagold. There are many types of mushrooms. Fuji. 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. Liberty. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. Centennial Crab. 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. . Empress. it is a fungus. Empire. from butternut to acorn to pumpkins and gourds. red potatoes. Try the following varieties: Akane. Kandil Sinap.
blueberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Honeydew. Red bananas. Watermelon. currants. Starking Delicious Plum. boysenberries. Opal. Wilson Juicy. elderberries. Bartlett. Apple Bananas. Red Haven. Starr. cranberries. Yellow Transparent. and others) Berries (besides the usual strawberries and raspberries. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Lapins. bilberries. and others) Persimmons Pineapples Plums (including Mt. nannyberries. Dietz. cloudberries. Monmorency cherries. loganberries.Northern Spy. and others) Cherries (from sour cherries. Empress Prune_Plum. Red Astrachan. and sweet cherries such as Black Russians. bearberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. many kinds. crowberries. Baking Bananas. Russet. lingonberries. wineberries. Virginia Gold. Chinooks. Yataka. Beirschmidt. Reliance. Baby Bananas. among others) Pears (including Asian pears. Royal Plum. and Sensation Dwarf Peach. huckleberries. barberries. Unize Plum. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Canary. gooseberries. there are dewberries. Stanley Prune_Plum. Hedelfingers. Red Secor. Canteloupe. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Patricia. sea grapes. Cassava.
Your taste buds and your cholesterol level will thank you for it. and prepackaged meals. The secret to low-fat eating is to make eating the right foods as attractive as possible. This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. When you have many types of healthy and delicious foods to choose from. salt. Look back over the list of fruits and vegetables . avoid all fast-food. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Realize that these lists of fruits and vegetables is far from complete . In fact. and sugar. convenience. . Print the list and circle all the fruits and vegetables you have not tried. The fact is. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. you will naturally choose foods that are good for you and for your heart. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before.it is only a way to get you started in discovering new fruits and vegetables. most of us have tried only a small fraction of the fruits and vegetables that are out there. Cooking and Cholesterol If you want to lower your cholesterol.treat it like a checklist of the food adventures you could have with food. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Read about new varieties of fruits and vegetables and try them as well.Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. use this list of fruits and vegetables. every week. of course. Make it a mission to buy some fresh fruits and vegetables you have not tried. Convenience foods. are notorious for offering poor nutrition and plenty of fat. you will want to cook your own meals more often. Over the next 30 days. If you want to lower your cholesterol over the next 30 days. find a variety of fresh fruits and vegetables you have not tried and try them.
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. Wrap some veggies in a tortilla. Cooking to lower your cholesterol is not very hard. If you have recipes you cannot part with. Use these to add flavor to your cooking rather than relying on salt. cucumbers. and Indian recipes. tomatoes. 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.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. carrots. and drizzle the salad with olive oil and lemon juice. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Use good olive oil instead of butter. Buy some fresh herbs. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Not only is this healthier for you. Vegan. switch ingredients to healthier alternatives. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Choose fresh ingredients . low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely.This isn't hard to do. cut more veggies into a salad. even if you are lost in the kitchen. There are many recipe books at your local library . you can easily create a salad that is enticing.no matter how harried your schedule: If you are very busy and tired at the end of a long day. use only a pinch of the best sea salt you are able to buy. Simply chop up some favorite salad greens (mescalin mix. Raw food. 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. Japanese. zucchini. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. a salad and sandwich take less time to put together than it takes to phone the pizza parlor.the very freshest you can. Don't overlook cookbooks that feature Chinese. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. herbs) and garnish with a few nuts.
Many prepared pasta dishes use plenty of salt or cream-based sauces. Experiment with different fruit combinations to find different tastes. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Sandwiches: Sandwiches are quite easy to make. Instead of fats or mayonnaise on your sandwiches . whole milk products such as chesses. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. If you are using apples or other fruits that tend to "brown" in your salad. and lemons can make a beautiful and attractive salad that is very low fat. Instead. berries. Add the pasta and toss until the vegetables are the desired consistency.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. You can make similar meals with rice or even low-fat tofu. This can be a very tasty combination and is still quite healthy for you. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. eggs. Avoid croutons. Simply cook the pasta in a pot. Pastas: There are a number of pastas available.and lemon juice. but some combination of this recipe can give you a tasty meal with less fat. Fruit Salads: Chopping up some of your favorite fruits. If you do want to add meat to your salad. Avoid highly processed deli and sandwich meats. and other high-fat foods in your salads. All can be made into delicious and heart-friendly meals in minutes. If you are craving desserts. bacon bits. This makes an excellent and very healthy snack. . use lean and skinless chicken or other poultry. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Combine until blended. 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. Shred your favorite vegetables or cut them into very small pieces. Add your favorite fresh herbs (basil is a good choice) and combine. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. 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. It can also be a great quick breakfast on days when you are in a rush. opt for skinless poultry.
skim. you can get planks of cedar that are perfect for baking or grilling fish . puddings made with low-fat milk that make lower-fat alternatives. and hydrogenated fats). calories. and sugars. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. and salt that you can. Consume fat free. though. Jello. animal or graham crackers. plenty of calories and some fats. However. cover with lemon juice and possibly herbs and grill or bake until done. try to stave off the craving with fresh fruit. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . For example. Lean meat dishes: When you have chosen your lean cuts of meat. you can make these foods even healthier by reducing the amount of fat you use in preparing them.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. fat. 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. fruit sherbert. If you absolutely crave a dessert or snack. low-fat yogurt. these products still do often contain sodium. Choose only lean meats. Also. so overindulging in these will certainly not allow you to keep your heart healthy. At many fish shops. fig and fruit bars. wafers. polyunsaturated. fish. occasionally eating low-fat desserts and snacks such as angel food cake. calories.simply place the fish on the cedar. If this does not work. sodium.many are very high in sodium. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. Enjoy white meats. 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. and poultry rather than red meats. take care to read the labels on these snacks and choose the brands with the least sugar. and cholesterol .
a large. especially if we have followed less than ideal eating and life patterns for some time. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol.Choose fresh rather than processed.and likely this has been the doing of advertisers. you likely picture the hamburger you see in advertisements . However. Think of the last ten food advertisements you have seen. spiced. If you cannot find fresh produce out of season. there is a huge market for convenience and "junk" . You learned to like some foods as a child. Eat lots of vegetables Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. less than healthy foods have needed advertising. When you picture a hamburger. juicy burger with all the toppings. they were for less-than. prepared. we don't always do what is right.healthy processed foods. Face it. pickled or tinned foods. but you have also learned to associate certain foods with certain ideas and ideals .even when those foods are processed and contribute directly to higher cholesterol. you may nit get the same strong images in your head. try frozen foods that have no sauces or other ingredients added. Odds are. 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. 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 . When you think of a salad. adopting a very low-fat diet and healthier lifestyle is often challenging. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Traditionally. Although we may know which foods we should be turning to and which lifestyle changes we need to make. though. simply because salads and vegetables are advertised a lot less. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. 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. It sounds crazy. because they were not needed. Today.
. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. After all. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. but many times these foods are less than great for your cholesterol level. Odds are. If this describes you. This is no mistake.foods. 2) Make good-for-you foods appealing. avoid the television for a while and watch your cravings for fatty foods decrease. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Take a look at those high-fat and cholesterol-high foods. they are placed at eye level. Figure out where you see advertisements for foods and then avoid those ads. Often. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. so that customers are more likely to walk away feeling happy and satisfied with their meal. sugary foods. Advertisers do an incredible job at making foods attractive.they add ambience to make the meals more attractive and appealing. Add some music or candles to your dinner. compare the amount of shelf space given to convenience foods. junk foods. Advertisers are trying to make their products appealing. Also avoid radio ads and restaurant advertisements in magazines and newspapers. much as restaurants do.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals. 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. Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage. Most people see the majority of food advertisements on television. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. though.even those that are fatty and terrible for your cholesterol . Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Is it any wonder that restaurant meals . and sodas to the amount of space given to the produce section. they come in brightly designed packages that grab the eye. 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. In fact. and lower your cholesterol over the next 30 days as well. In too many grocery stores.
fast foods. 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. you will find it much easier to stick to a low-fat diet . congealed. Try to do the same thing as advertisers . and disgusting. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol.as mushy. watch out for negative words. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . cold. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting.For the next 30 days. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. and look up stories about the disgusting things people have found in the fast foods and convenience foods.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. For example. and other foods you are trying to avoid during the next 30 days. Whenever you find yourself craving foods that are high in fat or sodium.such as "delicious" and "juicy" described about fatty foods. Advertising works by staying with you. 4) Use a little negative advertising. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. This will make bad-for-your heart foods seem far less attractive. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.when buying food that is good for you. You can use the same technique to make good-for-you low-fat foods seem appealing. Ask your friends and family for their dining-out horror stories. recall the times you have had terrible fast food or convenience food meals. 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 . greasy.without feeling cheated or deprived." This is not likely to make you crave these foods especially since you are always hearing great adjectives . . 3) Describe foods in a way that makes them appealing to you. use a little negative advertising. As soon as you are aware that you are craving the foods. If you find that you crave convenience foods. try to find ways to make these foods less appealing.
While you are cleaning out your kitchen. You do not have to invest a lot of money for this. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. and other temptations around. Hang up some nice curtains or at least get rid of the clutter. When you make your meals yourself. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. For the next 30 days. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. as you work to lower your cholesterol. Also get rid of any fliers. you are more likely to cook at home rather than being tempted to eat out. no-stick cooking ware. advertisements. That way you are far more likely to reach for low-fat. or menus from take-out places and restaurants.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. Invest in parchment paper. healthy foods over the next 30 days . but prevent fruit flies. wok. 4) Get lots of appealing heart-healthy foods into your kitchen. fried foods. 2) Give them away to a friend or food bank. a rice steamer. 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. you can easily reduce how much fats and sodium goes into each meal. . If these things are not in your home. If you have a deep-fryer. If you keep cookies. if you can. Replace your foods with lowerfat or healthier alternatives. 2) Make your kitchen a heart-healthy place. go through your home and get rid of the foods that you should be eliminating or cutting back on. If your kitchen is an enticing place to cook. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. you should eat in and eat foods you have prepared yourself almost all the time. you are more likely to reach for them when you are hungry. you are more likely to turn to them when you are feeling hungry. If you make healthy foods more attractive and visible. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. try to find ways to make cooking in your kitchen more appealing. you are far less likely to be tempted by them. give it away.and are less likely to cheat on your new eating plan.and for life! . 3) Eat in. 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.
9) Get motivated. This can make heart-healthy eating more difficult. Over the next 30 days. 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.listen to music or watch a movie on a portable DVD player as you cook. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. Most of us plan our days and our finances. Whether you get help from a roommate.we meet friends at restaurants. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. then find some way to make cooking time more fun . If you can't find someone to help you. The hard part is staying motivated to keep the diet plan up for weeks. 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. 7) Get help in the kitchen. and have the opportunity to spend time with others who are concerned about heart health. Or. 8) Socialize without food. Plus. fear is a great motivator. Find ways to get yourself motivated to eat well for life. on hiking trails. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. 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. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. or in your home rather than in restaurants or cafes that feature rich foods. once you learn to cook healthy and delicious meals. . For many of us. or spouse. but we often leave eating to chance. This is especially a problem since we so often equate social times with eating . child. coffee shops. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. it can be too daunting to come up with a menu and then cook a meal from scratch. Many of us take in excess calories and fats when we eat out with others. If you have very high cholesterol. and pubs or we have movie nights that include take-out pizza. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. cooking with someone else tends to be more fun. 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.5) Consider taking a heart-healthy cooking class. After a long day at work. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. Meet friends at the gym. You will learn many recipes and cooking tips for heart-healthy eating.
sadness boredom. Most of us have specific emotions and events that may make us turn to comfort food. On a paper. Make sure that you eat different fruits and vegetables . The portion size of grain should be smaller and the portion size of animal proteins (meats. and you will reach for these foods rather than turning to high-fat. list the times you are more likely to want to eat. and other low-fat foods are among the most convenient foods out there. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. 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. milk products) should be smaller still . If your walk home from work takes you past a favorite restaurant you find hard to resist. and other healthy meals easier. When you prepare a meal.10) Make heart-healthy food more convenient. 13) Make cholesterol-friendly eating easier. Keep low-fat yogurt and other low fat foods around for fast snacking. Whether it is general stress." 11) Make heart-healthy food more interesting.no larger than a pack of cards. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Sound too simple? Not at all. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. this is very simple. Sometimes. then you may need to find a different route home. salads. If Tuesday work meetings leave you reaching for cookies in your office desk. and beside each item. simply make sure that most of your plate is taken up by fresh fruits and vegetables. or meetings with your boss. types of fat. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. If you can make low-fat alternatives easier to reach for than fast food. sodium. and cholesterol in each of your foods is causing you stress. 12) Figure out your eating dangers and find ways to overcome them. list ways you can avoid the situation or at least make better choices when you are faced with it. vegetables. If counting fat grams. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. Luckily. fruits. 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. high-sodium "fast foods. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. fiber. Post your list in your planner or other visible place so that you will see it.
and convenience or restaurant meals entirely. Use olive oil as your main source of fat and refuse other dressings or sauces . as well as concentrates. Supplements include vitamins. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. but for most people interested in lowering their cholesterol. minerals. Supplement product labels must include the words "dietary supplement". Eliminate foods such as organ meats. all of which are easily accessible to athletes. or give you more energy. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Variety is still important because bars and powders are not always low fat. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. inexpensive.each day so that you get a variety. this may not be enough. egg yolks.do your cooking with the olive oil. This will not make your cravings for less-than-healthy meals go away. botanicals. Over the next 30 days. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. or easily digested by all. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. this simple formula will be a snap to follow and will actually lower your cholesterol. but it will go a long way towards ensuring that you don't give into the cravings. herbs. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. If you are considering supplements. and extracts of these substances. full-fat dairy products. If you are on a very strict low-cholesterol diet. metabolites. 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. Nor are supplements a substitute for regular exercise. There is no one magic pill or powder that you can take that will make you stronger. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. lower your cholesterol by making sure that reaching for lowfat. skinnier. Eating a variety of foods on a regular basis is the most important step toward this goal. constituents. There are thousands of supplements on the market. amino acids. you must weight the purported benefits against the potential risks .
make sure that you have a reliable source.(and cost) before deciding to use any product. it sometimes needs additional supplementation to take it to the best level it can be at. It's like always giving your car premium gas and oil to do its job even better! . While a diet that's full of nutrient rich food should not be replaced. For example. start by finding a health food store or a vitamin supplier. First. if you have a need to lose weight. Again. quality is essential to success here. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. you can probably find a supplement or several that can address those problems for you. look for supplements that can offer weight loss benefits. find out what type of supplements you can take for your individual needs and problems. How do you know how much to take? That's a trickier question. But. Quality is very important if you want to see benefits from supplementation. If you have heart problems. even if you think that you can do this through the foods that you eat. Therefore. Information is key. There are two routes to take. the claims probably are too good to be true. These individuals can also help provide you with the information you need regarding improving your conditions. you are probably still missing out. Another source for information is the web. what do you take? First off. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. If a product makes claims that sound too good to be true. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. Giving your body the nutrients that it needs to make it through the day is essential to your well being. In addition to this. But. 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. problems with gaining weight or other conditions. Don't assume that any information that you find is reliable. 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. First off. find a good quality multi vitamin and take that as directed.
Approximately 40% of the body's creatine stores are free creatine (Cr). and pancreas. while the remaining 60% is stored in form of creatine phosphate (CP). The typical male adult processes 2 grams of creatine per day. 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. mainly found in red meat. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. There are several methods by which the body rebuilds ATP. the cell can no longer contract. This phosphate portion bonds to the ADP. The fastest method. and methionine. There are many different varieties of whey protein. liver. Some of which perhaps are not particularly useful.There are thousands of different supplements on on the market. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Creatine is used for the resynthesis of ATP. without oxygen. the body must use other methods to replenish ATP. For the majority of the population. 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. Another important supplement is whey protein. I have been using multivitamin supplements and vitamin B supplements for 20 years. including both elite athletes and untrained individuals. the bonds in the ATP molecule are split. Creatine is also a very good supplement for gaining muscle mass. ATP. turning it back to ATP. Creatine is manufactured naturally in the body from the amino acids glycine. When a muscle is required to contract. When ATP is depleted within the cell. or adenosine triphosphate. There are several though that are very useful. Once CP stores within the cell are depleted. Creatine is a natural constituent of meat. . Creatine is the most popular and commonly used sports supplement available today. I can gain 5 kg of muscle in just two weeks using creatine. is the "power" that drives muscular energetics. is through CP. but you will be able to find a high quality supply at your local health food store or if you look on eBay. yielding ADP (adenosine-diphosphate). Creatine phosphate is "split" to yield the phosphate portion of the molecule. This process takes place in the kidneys. and replaces that amount through dietary intake and fabrication within the body. arginine.
your weight is multiplied by . You can also calculate creatine dosage according to body weight and mass. though.7 grams in the maintenance phase. 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.3 = 27 grams of creatine per day After the loading phase. so you would require 2.Supplementation with creatine increases Cr and CP within the muscle.3 grams of creatine per kilogram of body weight. Essentially. 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. therefore the body will quickly move to other methods of replenishing ATP. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. The periods are brief because the ability of a cell to store CP is limited. it's recommended that you stick to 5 grams per day. In the "loading phase" which is where you begin adding creatine to your diet. Many people like to take their creatine in a shake as it most often comes in the form of powder. 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 should be consuming . However. you must use your creatine regularly instead of sporadically for it to be effective. Doctors are even beginning to endorse creatine which is generally unheard of with supplements.03. Creatine is also thought to increase the body's aerobic abilities. Follow along closely. It can also delay fatigue during repeated workouts. Experts say in the "loading phase". So if you weight 200 pounds. 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. After that. allowing further capacity to regenerate ATP. this could get confusing! Not really. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. Glutamine .2 kg multiplied by . In other words. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. There are two way to decide what dosage of creatine you should take. the dosage is 20 grams a day for five to seven days.
Protein has been shown to have the best effects on the body when combined with carbohydrates. 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. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. during times of stress. you'll need both creatine and glutamine alike. Under normal conditions. but if you really want to grow your body mass. Two to three grams has been found to help symptoms of queasiness. If you have too little glutamine in your system. Glutamine is a nonessential amino acid that is produced naturally by the body. promote healing. Again. liver. so you'll want to take it with milk or in a shake. Glutamine is also thought to prevent sickness. If you want to build a ripped body. Protein is what makes up and maintains most of the stuff in our bodies. Over 60% of our amino acids come in the form of glutamine. it usually comes in powder form. It is the single most important nutrient in a body building regimen. You have to have a positive nitrogen balance in order to gain muscle mass. However. Research shows levels of supplementation from 2 to 40 grams daily. Much of your protein will come from your diet. glutamine reserves are depleted and must be replenished through supplementation. it can result in muscle loss. The typical American diet provides 3. Of course.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Sixty percent of glutamine is found in the skeletal muscles. Protein The importance of protein to a body builder is a no-brainer. brain. our body can produce more than enough. The remainder is in the lung. and speed up growth hormone production. Many people are choosing to supplement daily due to the long growing list of benefits. This two to three gram dosage used post workout builds protein. and stomach tissues. .Another popular supplement among body builders is glutamine. prevent sore muscles. 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 will dissipate shortly after you complete your workout. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. Unfortunately this pump is only temporary. low-fat milk. Nitric Oxide is present for a brief moment. and olive oil. 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. especially on a diet. sparing hard-earned muscle protein and glutamine stores within the body. As with creatine. Its unfortunate high cost however makes me advise you to use it sparingly. Combine the powder with some eggs. so you can take it in a shake just like with other powdered supplements. . Many body builders take nitric oxide for a variety of reasons. As we said before. Nitric Oxide. delivery of nutrients to skeletal muscle and a reduction in blood pressure. It also signals muscle growth. If not. and should be taken in the manufacturer's recommended dosage. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. You can also add in some fruit for flavor. Whey is the best investment because of its capacity as a postworkout recovery supplement. speeds recovery. Nitric oxide promotes extended ability to life weights. a key molecule manufactured by the body. Nitric oxide also comes in powder form as well. when a muscle contracts and blood vessels dilate. which is the muscle pump we are familiar with. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. oxygen transport. It also supplies the most amino acids that bodybuilders use. it's good to combine your protein with some form of carbohydrate for maximum results. The release of nitric oxide creates surges of blood flow. and increases strength along with stamina. So whey is the best protein. When on low-carb diets whey can function as an alternate source of energy. which in turn leads to increased blood flow. Whey protein is the only choice when on a diet however. ice cream.The best type of protein supplement on the market is whey protein because it is the highest yield. the best time to take your protein supplement is post-workout. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. causes vasodilation (an expansion of the internal diameter of blood vessels). It often comes in pill form.
The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. However. Ginko is great for circulation. and low sperm count. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. But those are the only ones I prefer to take apart from ginko biloba. They can cause serious liver damage and even lead to liver failure.There are many other supplements. you can take. but they are used by body builders all over the world. Using the supplements mentioned you'll see some results quickly. That causes an enlargement of the breasts along with an increase in fatty deposits. and other serious diseases. Steroids do have some advantages. Steroids increase testosterone production which can lead to overly aggressive behavior. They help the body fight the ill effects of these diseases and promote healing. . and in many places. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. steroids have some serious health implications when taken for reasons other than therapeutic. a decrease in libido. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. so it's good for your brain. cancer. complexion. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. they are illegal. general energy and well-being. which is known as stacking . They are used in treating a variety of health problems including AIDS. Both of these substances are highly controversial. especially if you use them together synergistically. 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. They also enhance performance making a person stronger and extending their stamina. All steroids eventually change to estrogen which causes feminization in men. However.
You can get huge. At these times a good sauna. but more and more women are getting interested in it as well. You will still need to take time to rest though. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. it still takes time. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. your mind is a powerful tool and it helps you through each step of your day. 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. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. A Healthy Emotional Life As you can assume. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. Even using various methods to help your body recover. though. Body building has long been thought of as a man's sport. . They are naturally produced by the body. perhaps it's better to cut down on the workouts and allow for your body to recuperate. 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. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. They can be dangerous.Growth hormones stimulate the elements in the body that make muscles grow. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. They can make you bigger quicker. as well. It controls the way that you perform each action. but many body builders take them to basically tell their muscles to get bigger. Following is a list of recuperation techniques and a description of them. MENTAL TRAINING Mind Fitness. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued.
There are many various ways that you can improve your emotional state by learning how . In fact.Yet. there is evidence that says that you can actually push off the onset by some time if you do the right things. there are many ways that your mind's fitness may not be the right level that it should be. for many people living in today's hectic lifestyle. The mind's health is quite an important aspect and. When you are emotionally or mentally unfit. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. For example. There are many different ways that this can happen. 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. several key things must play a role. plays a significant role in the quality of life and the longevity that you have in your life. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. performing mental tasks and you need to be able to conquer problems effectively. While life affects each one of us. believe it or not. you need to be able to effectively deal with it and then to move on. Although you may be wondering just how you can control your minds fitness. First. For this particular battle. 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. such as a death or deception. should something emotionally troubling happen to you. including the simple fact that you may have to battle illnesses more often and with greater intensity. What's Healthy? For your mind to be in a healthy state. A Healthy Brain With the onset of Alzheimer's happening to more and more people. Emotional health is an important battle that everyone must strive to improve. it's anything but easy to make it through the day without dealing with some type of stress or pressure. the importance of having a healthy brain is very evident. In addition. 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. you need to be fully capable of thinking clearly. your body's health is directly related. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. you need to exercise your mind. Keeping your mind active. challenged and attentive is essential to your well being and this fight.
Indeed. Those that are spiritually fit. It can lead to various health issues physically. and you. learning to effectively manage stress is important. This is a personal decision. Believe it or not. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. . too. you can consider them. For those that do believe in a Higher Power. you do all that you need to do and there's nothing limiting you. After all. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Where Are You Now? When it comes to determining how mentally fit you are. of course. Sometimes it may be important to remove the stressors from your life. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. But. Not only does it pull you down through causing large amounts of emotional trauma. it can often play a role in the way that you see your life as well as in your emotional state of mind. but that's not a common occurrence.to react to critical situations. mental turmoil and even times when they are so stressed that they can not function properly. but it also causes all types of physical problems for those struggling with it. you may think that you have nothing to worry about. too. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. most people go through stages of depression. the right social activity is one way to improve your emotional health. During these times. Spiritual well being is a critical factor in maintaining your health. It can help you to tackle even challenging tasks with more ease and with success. 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. mentally unstable and unfit. While there isn't always a need to be religious or spiritual. While you can't take away everything in your life that causes stress.
Do you have physical pain that is not the result of an injury? This could be stress related! 2. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. Emotional eating is eating when things go bad. your mind can be struggling at the same time. While food never used to be so readily available. If you have trouble sleep. Improving the fitness of your mind not only improves your daily life but increases your longevity. consider this scenario that happens over the span of time. 1. Do you feel anxiety. now. stress and angry often? What does it feel like and how intense does it get? 5. To determine where you stand in mind fitness. It's easy to go to the food to get the satisfaction that you need. ask yourself these questions. . For many millions of people. this is one of the prime reasons that they are overweight or unhealthy in their diets. then you should be considering the vast number of mind fitness needs you may have. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. too. While you may not want to do this.Yes. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. 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. For example. or are eating whenever you feel like it. For the most part. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. although you may not realize it. Do you struggle to make the goals that you set for yourself? 4. 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. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. Do you hate the life that you are leading. it hurts to hear but just like your body goes through illness. 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. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Be honest. Yet this is a dangerous situation.
. the pounds are creeping onto your hips. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. you find yourself in even more problems. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen.. In fact. The first step in fighting the way that food makes you feel.You begin by getting stressed at work. you didn't do the job right. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. You are a failure. you are not fitting well into your clothing. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. is to recognize that there is a connection between the way that you feel and the way that you eat. A health self esteem is one that's confident but not overly macho. In just a bit we'll talk about some of the ways that you can have good mind fitness. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. You aren't any good. Now. and you'll see differences in the way that you feel and the way that you see the world. Just look at you. you almost purposely make the situation worse by eating bad. though. it's also one of the worst things you can do for both your physical and your mental health state.. You become upset at yourself. Soon. Soon. yet if left intact. fatty lunch. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. your self esteem drops.. Emotional eating is one of the hardest cycles to break.these are all things that people end up saying to themselves when they are emotionally depleted. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. which includes emotional eating. Incorporate as many of these things into your life as you can. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. As your self esteem drops. You then find yourself dealing with pressure from the boss. You decide you need a big. you hate your job so much that the only thing that makes it feel better is eating something bad for you. You can't make the right decisions.
take care of the way that they look and those that do things for themselves are the most confident people out there. work on improving them if you can and then do the best job that you can overall. 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. Learn to take criticism positively. both physically and mentally. ask what you could have improved on for next time. whatever way is fun to you. that relationship alone will be one that you have to work on. Let's face. In part of that comes the fact that if you want to have family and friends you . at least one time per week. learn how to accept compliments and to take criticism. Getting away or even just finding time to play a board game is essential. Just putting on a beautiful outfit can make you feel good about yourself. "Hey. how can you build a social network of people that you can rely on? Make time for those that you already have. Those that have people around them to support them do well in many more aspects of their lives. Relationships take time and work. 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.Accept those. its fun to have people around too! But. Don't assume that they will always be there when you need them. Don't take friends for granted because they won't be there when you need them the most. Those that dress well. Commit to going out and having fun. Then. 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. This allows your mind to repair damage and it allows you to improve your network of friends. That means taking on the challenges that come up between people. working through them and then letting them go. You should always strive for a lifestyle that's positive with those in your family and your friends. Getting down on yourself because someone doesn't like the job you did isn't okay. you need to be able to say. If you are married. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. Although challenging. even when you don't pay attention to them otherwise. In addition.
need to be a friend. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. now you have it! You know what to do to make your lifestyle improved through these changes. always keep yourself learning. there are many things that you can do. 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. For starters. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Learning new things keeps the mind active and that means health. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. too. allowing you to fend off Alzheimer's and other conditions like it. Stress affects your ability to function properly. . or some other thing that really brings you happiness is necessary to have. Managing Stress Its not easy job. To help remedy stress. If the situations that you are in provide you with high levels of stress. use your brain power! You don't have to do any type of exercise with your brain physically of course. a physical activity. You should also use challenges to help power you through your day and your life. A hobby. Your Overall Mental Fitness Plan So. but you have to do it! Stress is one of the largest problems in health today. physical risks and puts your entire well being at risk for emotional breakdown. by relieving stress. You need to find something that you love to do. It hinders you throughout your life by causing unhealthy living situations. You'll feel good about life and your social network. find an outlet. Asking questions. getting the answers and working at it helps to improve the brain's function. it is important for you to find solutions to those problems. but mentally you do! For starters. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness.
Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Make changes like these today and see results today. Keep your self esteem positive. It also helps to make it through difficult times when you have someone by your side. . Drinking And Drugs Each of those three things. but you may not realize the extent at which it takes to improve them. Although each of these other elements that we've already talked about is very important parts of your lifestyle. 2. Improve your stress levels and see physical. Improve your social network to reduce stress and to improve your quality of life. continuous learning and through challenges of all types. It will cause cancer eventually in your lungs. 4. mental and emotional benefits right away. and physical fitness increases. drinking and drugs. 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. is a problem for your health and your ability to make it through the life you have. Smoking. For example. Improve them. Each decision you make throughout the course of the day plays a role in your fitness. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. smoking will eat away at your lungs and will cause cancer. Working on this is hard. There are no ifs about it. If you can't think of anything. Do things that are enjoyable to you. You probably already know the risks of what these things can do to your life. they are not everything. but feeling good about yourself is a must for overall health.1. learn something new. 3. this one will be structured a bit different. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Too Your lifestyle is the way that you live your life. 5. Lifestyle Fitness. smoking. Improve your brain's fitness by challenging it through new adventures. Unlike the other chapters. You Are What You Do.
Your lifestyle fitness requires that you get quality sleep each night. find a method to stop smoking and do it. They aren't able to improve the level at which they can function and they make bad mistakes. you put your life at risk and you destroy the organs in your body. talk to your doctor about it.But. though. Why is sleep so important ? There are actually several reasons. Some damage can be fixed through healing over time. This can only happen if you stop soon enough. others can't. There may be an underlying medical condition that could be causing it. You will find that your health increases. To improve your lifestyle and to extend your life. your energy increases. It's the way that your mind works through problems. smoking is something that you can stop. you need to remove these problems from it. but the . we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. You kill brain cells. You need this time for your mind to. It's a time to restart. Drinking and drugs are just as bad. your stress levels DO go down and you can feel better about the life you are living. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. your body can repair the damage that you have done to your lungs. When you quit early enough.Rest is one of the most overlooked parts of an exercise regimen. even if it is one of the hardest things you will have to do. Those that don't get enough sleep are not capable of performing at their best physical or mental level. It's the time that your body heals from the exertions of the day. For one. Smoking and drugs are simply a no no. you destroy your body slowly and methodically. If you are facing problems with insomnia or are struggling to get to sleep. To improve your fitness. Sleep Do you sleep ? No. refresh and give yourself the best chance at improving tomorrow. 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. Stress hurts more. sleep is the body's time to relax and to recoup what it's done all day. physical ailments hinder you more when you don't get enough sleep. then you aren't getting the right amount of sleep for health.
096. it can distract from your ability to fall asleep. Just as you'd never head to the gym after drinking a few beers at your local tavern. Lack of sleep can have an intoxicating effect on your body. especially tea or coffee. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.build muscle. but you'll have to use the bathroom more often as well which will disturb your sleep. • Try having a light snack before bedtime. Try having some white noise in the room like a fan running. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. • Don't drink a lot of fluids before sleep. your lack of muscular coordination places you at a much higher risk for injury. Not only will the caffeine keep you awake. • Establish both a regular sleep cycle as well as a pre-sleep routine. During the suspended state of animation you are in. which is above the legal driving limit in most states. For starters. though. you should never work out after not sleeping the night before. As your body temperature lowers. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. you start to feel sleepy. Some people disagree with this theory. but if you go to bed on an empty stomach. According to the Journal of Applied Sports Science. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. • Get at least eight hours of quality sleep per night. Working out in this state has its obvious downside. If you work up a sweat before trying to sleep. Body temperature has a huge effect on our ability to fall asleep. • Keep your bedroom dark and cool. your body is doing exactly what you have been asking it to do during your workouts . This will help you signal your body that it's time to think about resting. Muscle adaptation and growth often occurs at night.reality is it is actually a quite important principle. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. . You're better off waiting until the next day when your body has been given proper rest. Make sure this snack is light.
• Don't eat before bed. there are many ways that you can overcome them. your body's synthesis of protein increases. your marriage. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. • Don't do stimulating things before bed such as watching television or working on a project. but the majority of this happens while the body is at rest. at least two hours beforehand. Just as sleep will give you more energy. Growth hormones are very important in increasing muscle mass. A majority of growth hormones are also released when the body is in the sleep state. Just think of the role that money plays in your everyday life. healthy lifestyle. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Your body can recover and repair any damage you did during the day while you are at rest. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. This is what makes you grow. During a workout. growth hormones are also released. stress causes a wide range of health concerns for your body. Financial fitness isn't something that we'll stress for too long here. but it really can be. . but it is something to make part of your overall guide to living a long. As you know. You worry about money and end up facing financial hardships that move into your work life. If you are having problems with sleeping. your home life. it is also vital in helping your body recover and ultimately grow like you want it to.While your body is sleeping. Money is one of the largest causes of stress in people every single day. and even your physical health.
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.
Nothing can really compare to personal advice and guidance. as well as pictures of people who have made amazing transformations through a body building program. sample workout plans. this author depended on several of these websites for information. • www. and it will open you up to all sorts of insights into this great sport. These are only a few resources you can check out as you begin your body building quest. where to find supplements. • www. Look around you and find what works for you.com This is another super website where you can find tips and tricks about how to maximize your workout. contest schedules and results.getbig. The Internet is another invaluable resource for body building information.abcbodybuilding. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.com This site is nothing less than amazing. Ask around when you are in the gym.bodybuilder. and ways to prepare yourself for competition. You will find more information than you could have ever hoped for on this website including tips on nutrition. but it's free. You will find a whole new world opening up around you! . or network with others in social settings. You will get the most information by joining their website. Here are a few you should really check out: • www. In researching this book.
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