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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
That's costly to you. Fitness is a term that is used to help define the ability to stay in the best physical shape. then. You could take all of my money. the entire machine works the best that it can. Your body is designed to work as a machine. this will be something different. You learned to put your clothes on. once you learned how to do it. When each part of the machine is cared for. Imagine having a greatly increased sex drive. Others may be recovering from an illness or injury. You'll learn many things that you'll be able to implement immediately to start experiencing success. When you were learning how to do them. "What am I staying in shape for?" To each person. That's what we want you to think of when you think of fitness. If a car. Sorry if I sound overly patronising.) Fitness is about SURVIVAL. but when you look at this as your body.Imagine walking alone at night and really feeling safe because you are physically strong. you cut several years off the life of the car. Fitness is not something that you have to struggle with. Really.That's what gives me the POWER to SUCCEED. all of my friends. trust me on this from a guy that used to smoke two packs of cigarrettes per day. When you were three you were probably taught to brush your teeth. you are shaving away days. it can be that simple to be healthy. then the machine won't run well and eventually won't run at all. weeks. it became something that you didn't think twice about. and even years off of your life when you don't take care of your machine (your body. You may ask. it is a matter of staying healthy as long as possible. it will last many years longer. for example you don't change the oil in it. is well maintained for many years. But. but remember that fitness is something that you can get into the habit of doing which makes it easy. Let's make fitness fun. Do you worry about brushing your teeth today? No. because it's a habit. Fitness is an essential part of life. For most. for example. everything but so long as I am still fit and strong and healthy . 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. you likely hated it. If it isn't taken care of. Others may need a certain level of fitness for their employment. . then.
The same applies to experienced athletes that must alter or increase the training in a specific area . Our first goal is to determine where you stand right now. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now.Overcome the initial procrastination. What do you see? If you are unhappy about any part of your body or training. Don't worry. Granted. chances are good that area of your body is bothering you because it's an unhealthy area. IT WONT BE EASY AT FIRST. You just can't give up what you love.such as a weight lifter adding cardio to beat belly fat. but it may hurt your ego a bit to do it. You'll find excuses about not doing it. . That's not true. You will be sore and tired. this is painless. You'll claim that getting fit is just too hard. Nevertheless. You'll dread it. you'll see that fitness can be easily mastered by you. It's just something that you do. it's an important first step. the first weeks of learning to be fit and staying healthy will be the hardest. In fact. if you have the will power to save your life by sacrificing for just a few weeks. For me it's a bit of belly fat.
The higher this number is.this is part of the goal setting process. Experinced athletes should also do a realistic self review . You need to begin by understanding that change needs to happen. You need this number to be there. this is generally 120 to 139/80 to 89. Its important to do this to more firmy establish and prioritise your fitness goals. • 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. Ask your doctor where your blood pressure is. but it needs to be in a certain range to be healthy. You can find calculators for many of these available to you free of charge on the web. • 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. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. . the more prone to health risks you are. For adults.Here are some questions for you beginners to ask to determine where you stand right now. You need to use them to understand exactly where you stand right now. There are several tools that you need to use to determine your health level currently.
Your kidneys. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. your ideal weight is the weight that you should be.• Ideal Weight: In comparison to your height and body structure. causing difficulty for each organ there. ideally. the fat here is likely to be what kills you. Your waist is important because it is the indication on your body of your potential health risk. your lungs and even your heart are suppressed. Those that have a large midsection are the most prone to heart problems. These three things are critical elements for you to take into consideration when considering where you stand right now. This is an important piece of information because of how vital it is to your health. start by getting through these basic first steps.What To Start With To get started with fitness. The fat that is here will push into your body. if you are overweight. Those that have a larger midsection are most prone to health risks. But. In effect. . there's much more for you to consider. Beginners .
Measure your waist. Determine that you are healthy enough physically to begin improving through diet and exercise. You need this to see just how unhealthy you are currently. suck in your gut and measure at your belly button all the way around using a tape measure. Get your weight. Do this at home on a well programmed scale. to improve on. and to work on first. Pull up your shirt. 3. not at your doctor's office. 2. your heart rate as well as any other important factors he may be interested in you improving. Calculate your BMI. Ask him for measurements of your blood pressure. Determine what's important for you to maintain. . This will be your indication of your weight loss and health improvement. 5. Do it the same time and same way every time you weigh yourself. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Meet with your doctor to talk about your overall health. Stand up straight. Set your goals. It's going to come down and that will be quite rewarding! 4. Write them down and post them in several locations in your home.1.
By understanding where you stand on these factors above. strength etc. There's much to learn and improve on for most of us. fitness is not just about weight loss. If you don't think that you need to lose weight. you can begin to improve your health. But. you need to take into consideration the fact that overall health is in fact important to improve. that's not to say that you don't have health problems beyond that level. I got into it because I was a drug addict. For many that will mean losing weight.Now that you have this done. Therefore. high cholesterol as well as other concerns even though they aren't technically overweight. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . With fitness everyday is a new beginning so you can always review your progress and set new goals. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. For others. inflamation syndrome. Cardio Vascular fitness level. Although many people start looking into fitness because they want to lose weight. that will mean improving other qualities of your life. that's great! You are one step closer to being healthy. What You Will Learn So. Many people are still at risk for high blood pressure. or giving up some addiction or bad habits. People with some experience under the belt will need to examine their flexibility. I was very ill and thin. Throughout this book. For others it will be less dramatic. I'll point you in the direction of improving your overall health. For me the impression made in the initial months was very strong because I made much progress in this time.
some say they only need 4-6 hrs. we will start there. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. the goal is to improve your stress level. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. . Remember. With your mind fitness. Throughout each of these aspects. I normally need 9 if I'm training and eating heavily. but 7-9 hrs is optimal. They used to tell us alot of bull that 6 hrs is sufficient. isn't enough if you aren't eating the right foods even if you are losing weight. Namely alcohol. I know your situation. and even fun. General Health: First things first. we'll tackle what the healthy standard is. But giving up serious vices is not easy and you are well advised to get professional medical advice. Its simply not true. The longest i went without sleep in the army was 5 days and 4 nights . ways. it doesn't do much good if you don't eat the right foods. Sure you can function on less or more. Most of us need 7-9 hrs sleep everyday.Each of these aspects is very important. With lifestyle fitness. I say hogwash and current medical research says the same. Those with eating disorders can also benefit from physical conditioning. Losing weight. we mean making sure you are emotionally and mentally fit. GET ENOUGH SLEEP !!! Sleep . When i was in the army they were very keen on sleep deprivation. Because each plays a role in your overall health. though. Many of you will be fighting with some bad habits. While your body must be maintained as much as possible for health. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. 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. especially of course if you are too fat. for example. Since your body is likely to be your largest factor impacting your life. help you to understand where you are and then help you to get to the goals that you have. Emotional stability is critical to overall health. we'll teach you how to improve your life through easy. 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. each aspect is just as important as the next. smoking or drug use. That means insuring that your overall life is healthy in regards to the life that you lead.
give up the vices like drink and smoking. Your lungs supply your heart with the necessary oxygen. get 7-9 hrs sleep every night. Your brain keeps everything working. Not only will you feel great but you will have medical proof. Stress and recuperation are also critically important and are covered in another section of their own. . In fact if you are looking at changing your body composition I dare you to do before and after shots. Each part of your body functions well because of the support that other parts play. actually.if its unhealthy. Your body is a well designed machine. the time has come to improve the way that machine is working.So. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. even those things that you don't think about doing like your heart beating and your lungs breathing. I cover diet in another section because its very important. I recommend you go to a good doctor and just get a general check up. Your heart pumps oxygen rich blood to each cell in your body. This means physically. This is so you can see the improvements in coming weeks and months. delivering fuel to it so that it can perform its duty. Change your diet .
That means taking the measurements that we've listed. too. you should address these specific concerns. While your diet is something for the a later section. If you are overweight. Your job is to give your body what it needs to continue to perform correctly. this could be a potential problem that needs to be considered. it's important for you to know where you stand health wise. too.Go to the library and read as much as you can on health and physiology. your blood pressure and your body mass index are good indications of your overall health. That way. your neck. Your weight. you can improve your overall health and then improve upon your situation by knowing how to. chances are good that your heart has been affected by it. it goes further than this. You should understand how well your body is working. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. you need to take into consideration the vast number of measurements that we've already taken. Keep a log of this information so that you can see your progression. What's Healthy? As we mentioned early. not to sit idle. What some people don't realize is why their body has developed as it has. to know what level of fitness your body is in. If you have problems with your legs. the same day at the same time each week. the body had to do what it needed to so that you could stay alive. these fat reserves could be used. You should weekly weigh yourself. we need to address your body's ability to do what it needs to through being physically capable. Yet. If you don't work hard. Well back in the time of the cave man. Talking to your doctor is a great place to start when it comes to determining your overall health. It would store food in fat so that when there wasn't enough food available. Where Are You at? As we've mentioned. You may not physically be able to exercise . Your body is used to providing your muscles with the fuel that they need to work hard. your body can't maintain a healthy muscle mass. You shouldn't skip this step. your arms or anything else. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. You cant do that without the information in your head and I cant teach you everything in just one book. Your muscles are necessary for functioning but they have been built to be used.
In the late 19th century. that's a great sign. it's not the permanent solution. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Even an overall fit person can often improve their body's fitness through improving their body's makeup. This competition was the basis for many . 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. As he became more popular. not to sit in a chair at a desk all day. He became so successful. one step at a time. even if you aren't overweight. Using your muscles and strengthening them are vital to improving health and fitness. If you aren't having any physical limitations. he was credited with the invention of the first exercise equipment marketed to the masses. Its not easy thing to do at first. In actuality. Gyms are big business. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Understanding where you are is difficult for many at first. coupled with the other fitness elements later throughout this book. look at your body in other manners to determine what you can improve on. personal trainers are making a tidy living helping people stay fit.to a certain level. but it will get easier. Again. the man known as the "father of bodybuilding". Our overall plan to improving your body's fitness level is through exercise. pains or weight problems. Now. But. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. chances are good that you aren't getting enough exercise and fitness into your life anyway. but remember your body is built to be used. and body building supplements are at an all-time level of performance. It's a hard realization. How Can You Improve ? Improving your body means improving your body's ability to move and function. Exercise is something that some people hate and others love. he created several businesses around his fame and was among the first people to market body building products bearing his name. its going to improve. the sport of body building has been around for quite some time.
Of course. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. Women have started to take an interest in honing their bodies. This book will guide you through some of the basics to get you started. body building has just grown in popularity becoming almost an obsession for many people. men around the world were inspired to become bigger in their physique. nothing will compare to actually getting to the gym and lifting those weights. you heard of him right ? Through the years. there can be a lot to learn. but you'll need some information first. When World War II broke out. . If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. nutrition was focused on more than ever. and the sport has evolved into a real competitive arena. Training techniques were improved.others to follow including the Mr. In 1970. Olympia competition that remains the most popular body building contest to date. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. stronger. and more aggressive in their behavior. and body building equipment evolved into an effective means for working muscles in ways never thought of before.
. Aerobics can improve muscle function and growth. Anerobics can aid the cardio system and reduce fat. The components of physical fitness are as follows: Cardio respiratory endurance .can you do the splits ? Probably not.Exercise Physiology Lets cover some basics about physical training. If you can do it with one. By training. consider this . By balancing your training and recuperation you can optimize your biochemistry. Diet also has a significant influence over biochemistry. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. Well guess what. But its a nerve reflex that prevents you. Your workout routines. Components of Fitness Physical fitness is the ability to function effectively in physical work. diet. 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. After a while you will develop a natural sense for this. and other activities and still have enough energy left over to handle any emergencies which may arise. supplimentation and recuperation should all fit in with your optimal body routine. There is aerobic training which is best for cardio respiratory improvement and fat loss. But you can raise one leg out to the side at 90 degree's i bet (everybody can). The nervous system prevents this from happening (thank heavens). hormones and waste products in the blood such as lactic acid. Your body works with a natural cyclic rythym. training. Nothing else. The nervous sytem is quite remarkable. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Deeply tied in with all of this are your biocemistry and your nervous system. then there is anerobic which is great for muscle and bone growth and strength. If done in the right way the two are complimentary.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. The three things of most interest to us in biochemistry are nutrients. 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.
. "FITT" Regularity. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Regularity is also important in resting. The principles of exercise apply to everyone at all levels of physical training. One should strive to exercise each of the first four fitness components at least three times a week. detracts from appearance. Muscular endurance . Excessive body fat detracts from the other fitness components. Appropriate training can improve these factors within the limits of each athletes potential. and negatively affects one's health. knee) or any group of joints through an entire. reduces performance.Muscular strength .the greatest amount of force a muscle or muscle group can exert in a single effort. These basic principles of exercise must be followed: Factors for a successful training program are Frequency.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Progression. normal range of motion. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. and eye-foot coordination are classified as components of "motor" fitness. elbow. and Type. agility. eye-hand coordination.the amount of body fat an athlete has in comparison to his total body mass.the ability to move the joints (for example. from the Olympic-caliber athlete to the weekend jogger. Infrequent exercise can do more harm than good. To achieve a training effect. 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. progressive training. a person must exercise often. Flexibility . Factors such as speed.and following a good diet. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Time. sleeping. muscle power. Intensity.
muscle strength. Three physical activity periods a week. then I do my weight training and perform stretches between my weight exercises.since overemphasizing any one of them may hurt the others. muscle endurance. Another way to allow recovery is to alternate the muscle groups exercised every other day. at least three exercise sessions for cardio fitness. strength. The acronym FITT makes it easier to remember them. To be effective. FITT Factors Certain factors must be part of any fitness training program for it to be successful. athlets become better runners if their training emphasizes running. time. Ideally. Personally I have a cardio workout at the warmup stage. and Type. These factors are Frequency. You will find that you can experiment and find the optimal routine for your metabolism. however.you must strive to conduct 5 days of physical training per week.Intensity. For optimal results. For example. Although swimming is great exercise. Specificity. Recovery. and flexibility training will not improve any of these three components. . and flexibility should be performed each week to improve fitness levels.Balance. athletes should have at least three strength-training sessions per week. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Time. with only one session each of cardiorespiratory. for example. Overload. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Variety. goals and motivation. 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. Training must be geared toward specific goals. a program should include activities that address all the fitness components. to obtain maximum gains in muscular strength. Providing a variety of activities reduces boredom and increasesmotivation and progress. Thus. it does not improve a 2-mile-run time as much as a running program does. especially when training for strength and/or muscle endurance.
For example. 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). Stretching exercises are done in every training session to enhance flexibility. and Friday. . During the second week. the greater the intensity of the exercise. a five-day-per-week program is much better than three per week. Depending on the time available for each session and the way training sessions are conducted. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. 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. Wednesday. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Wednesday. Monday. and Tuesday and Thursday are devoted to muscle endurance and strength. The following training program serves as an example. However. The more energy expended per unit of time. and Friday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. and those that exceed 90 percent HRR can be dangerous. when coupled with good nutrition. In the first week. Unfortunately.With some planning. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. if you have a hard run on Monday. 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 Friday are devoted to cardio fitness. will help keep you super fit. By training continuously in this manner. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. you may also choose to run on Tuesday and Thursday. INTENSITY Intensity is related to how hard one exercises. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. all components of fitness can be developed using a three-day-per-week schedule. However. and cardio fitness is trained on Tuesday and Thursday. Such programs. it is the factor many units ignore. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. Wednesday.
Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). the group run will be too intense for some and not intense enough for others. and relative conditioning level. if he is in poor shape. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. one can be sure that the intensity is enough to improve his cardio fitness level. By determining one's maximum heart rate. he can determine which percentage of HRR is a good starting point for him.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. if he is in excellent shape. he could start at 85 percent of his HRR. if he is in relatively good shape. For example. one must compensate for its built-in weakness. . Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. graphic$$$$$$ When using the MHR method. the THR is figured using the estimated maximal heart rate. a person who is in poor shape should exercise at 70 percent of his MHR. A athlete determines his estimated maximum heart rate by subtracting his age from 220. graphic$$$$$$ Percent MHR Method With this method. if he is in excellent physical condition. at 90 percent MHR. at 70 percent HRR. and. For example. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. resting heart rate. an appropriate THR or intensity can be prescribed. and.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). A person using this method may exercise at an intensity which is not high enough to cause a training effect. at 80 percent MHR. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. if he is in reasonably good shape. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. As a result. To compensate for this. Thus. a 20. One's ability to monitor the heart rate is the key to success in cr training. With this information. at 60 percent HRR. If a athlete knows his general level of cardio vascular fitness.
use the THR of 161 BPM figured above. the athlete should monitor his heart rate.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. the percentage (70 percent in this example) is converted to the decimal form (0.) During aerobic exercise. In summary. In this case. or to see if one is within the THR during and right after exercise. Before anyone begins aerobic training. Thus. 160. If his pulse rate is below the THR. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. At this time. a THR of 160.second period. and lungs an adequate training stimulus. the product obtained by multiplying 0.) Yet another way is to place the hand over the heart and count the number ofheart beats.7 BPM is rounded off to give a THR of 161 BPM.7 results. When the calculations produce a fraction of a heart beat.70 and 131 is 91. the value is rounded off to the nearest whole number.70) before it is multiplied by the HRR.7 is added to the RHR of 69. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.7. This will let him determine if his training intensity is high enough to improve his cr fitness level. he should know his THR (the heart rate at which he needs to exercise to get a training effect). As shown. He should count his pulse for 10 seconds. To determine the RHR. particularly if they cannot find more than 20 minutes for cr exercise. place the tip of the third finger lightly over one of the carotid arteries in the neck. These arteries are located to the left and right of the Adam's apple. then multiply this by six to get his heart rate for one minute. or maintain.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. and the heart rate will have leveled off. (See Figure 2-1 C. muscles. (See Figure 2-1A. (See Figure 2-lB. When 91. and immediately after exercising. The result is then added to the resting heart rate (RHR) to get the THR. During the 10. Exercising at any lower percentage of HRR does not give the heart. the body will usually have reached a "Steady State" after five minutes of exercise. .83 or 27) if he is exercising at the right intensity. For example. he must exercise harder to increase his pulse to the THR. an adequate level of fitness. the athlete should get a count of 27 beats (161/6= 26. as in the example.
For example. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count." This method relies on how difficult the exercise seems to be. To improve cr fitness. TYPE First we will discuss aerobic training. refers to how long one exercises. the shorter the time needed to produce or maintain a training effect. In this type of training.If his pulse is abovethe THR. gives an error of six BPM. talk to your doctor. the athlete must train for at least 20 to 30 minutes at his THR. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. your body will work to improve its function by improving how much work your heart can do. Another way to gauge exercise intensity is "perceived exertion. the longer the required duration. The more intense the activity. He should count as accurately as possible. Here are some tips for you to get in aerobic training. It is inversely related to intensity. the less intense the activity. an athlete can easily find his own THR just by knowing his age and general fitness level. To find out if you have any limitations. since one missed beat during the 10-second count. He should check his exercise and post exercise pulse rate at least once each workout. during aerobic 70 percent HRR. a 40-year-old athlete with a low fitness level should. or duration. . then start with a basic program. multiplied by six. If not. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. Using this figure. • Start with basic aerobics and work up as your tolerance increases. he should do it five minutes into the workout. TIME Time. If he takes only one pulse check. A athlete who maintains his THR throughout a 20. Walking is a great place to start. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR.
Exercising to music. Swimming.Stair climbing. bike riding.Bicycling (road/street).Rope skipping. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Jogging. and other physical activities are perfect for aerobics. . You should try to increase this to 30 minutes three times per week.Swimming.) -Racquetball (singles). . -Tennis (singles). . playing your favorite sport. Your goal is to start with 10 minutes of continuous aerobics three times a week. They must also be of sufficient duration and intensity (60 to 90 percent HRR). .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . • Move on to more aerobic style exercises. running. -Handball (singles). .Bicycling (stationary).Road marching. .Rowing. . . SECONDARY (Done with partners or opponents of equal or greater ability. . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Skiing (cross-country). -Basketball (full court).Walking (vigorous). elliptical machines. .Running. as soon as your body allows for it. though. .
However. The faster the run. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. INTERVAL TRAINING Interval training also works the cardiorespiratory system. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. (cross-body arm movements waste energy. Every activity has its drawbacks and you must weigh the advantages and disadvantages. he should do two things: 1) gradually buildup to running that frequently. The elbows are bent so the forearms are relaxed and held loosely at waist level. help prevent injuries. I prefer the rowing machine as It can avoid injuries associated with running. to do this safely. Proper warm-up and cool-down. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . but can also be a major cause of injuries.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. 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. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. The most common injuries result from running and occur to the feet. The arms swing naturally from front to rear in straight lines. Besides learning running techniques. athletes need information on ways to prevent running injuries. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine.) The toes point straight ahead. knees. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. and the feet strike on the heel and push off at the big toe. the faster the arm action. 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. and legs. Some athletes may need instruction to improve their running ability. A well-conditioned athlete can run five to six times a week. and. ankles.
.1 to 4 seconds = 1:59 to 1:56. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. 59 seconds during interval training based on the athlete's 16:00. 52 seconds long (1:56 + 1:56 = 3:52). a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. bicycling. 56 seconds to 1 minute. The athlete's 2-mile-run time is 16:00 minutes. Step 2. Using the time from Step 1. These recovery periods. hiking. 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. 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. (2:00 minutes .) Step 3. Using the work-interval time for each 440-yard lap from Step 3. it can be estimated from his last APFT by taking one half of his 2-milerun time. therefore. 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. will be 3 minutes.relatively short time and increase his running speed. Recovery periods. In this way. rowing. If a athlete's actual 1-mile-race time is not known. swimming. and his estimated pace for 1 mile is one half of this or 8:00 minutes. (8:00 minutes/4 = 2:00 minutes per 440 yards. In interval training. the pace for an interval training workout is calculated as follows: Step 1. twice the length of the work-interval periods. each 440-yard lap should be run in 1 munute.) Thus. Determine (or estimate) the actual 1-mile-race pace. the energy systems used are allowed to recover. 2. 56 seconds (1:56) for each 440-yard run. Using a 2-mile-run time of 1600 minutes as an example. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. He does this repeatedly with periods of recovery placed between periods of fast running.mile run time. This type of intermittent training can also be used with activities such as cycling. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute.
Each 440-yard jog should take twice as much time as the work interval (that is. For each second of work. another type of cardio vascular training sometimes called speed play. Because the heart rate is not the major concern during interval training. After a athlete has reached a good cardio vascular fitness level using the THR method. 2. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. 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. 56 secons by an easy jog of 440 yards for recovery. 3:52). interval training should be introduced into his training program gradually and progressively. monitoring THR and using it as a training guide is not necessary. he should do it once a week. the heart rate usually falls to around 120 to 140 beats per minute. Follow each 440-yard run done in 1 minute. FARTLEK TRAINING In Fartlek training. It shows common 1 -mile times and the corresponding 440-yard times. the athlete varies the intensity (speed) of the running during the . Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. Thus. refer to Table 2-1. During the recovery interval.This can be done on a 440-yard track(about 400 meters) as follows: 1. He may also do recovery workouts of easy jogging on off days. If he responds well. his recovery is quicker. As a result. with at least one recovery day in between. At first. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. there are two seconds of recovery. he may do it twice a week at the most. 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. As the athlete becomes more conditioned. As with any workout. the workto. As with any other new training method.rest ratio is 1:2. he should be ready for interval training. athletes should start intervaI workouts with a warmup and end them with a cool-down.
Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. . and they can accommodate large numbers of athletes. many runners prefer Fartlek training to interval training. Alternate Forms of Aerobic Exercise Some athletes cannot run. However. It can be used as both a physical conditioning activity and a competitive event. Their drawback is that they require special equipment and facilities that are not always available. neither the running nor recovery interval is timed. Those who add non-running activities to their training may not improve running ability as a consequence. or on any other irregular terrain. bicycling. Each group starts its run at the same time. As with all exercise. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. he runs hard for a few minutes until he feels the need to slow down. he starts with very slow jogging. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. At first. For these reasons. When ready. depending on the terrain and fitness level. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. The speed and distance can be increased gradually as the athletes' conditioning improves. the distance should be one mile or less. and the running is not done on a track. Instead of running at a constant speed. through woods. they may use other activities as supplements or alternatives. athletes should start slowly and progress gradually. It consists of running a certain distance on a course laid out across fields. In such cases. Swimming. over hills. The unit is divided into ability groups using 2-mile-run times. Cross-country runs have several advantages: they provide variety in physical fitness training. The object is to cover the distance in the shortest time.workout. In Fartlek training. the athlete varies the intensity (speed) of the running throughout the workout. At this time he recovers by jogging at an easy pace. It should then be gradually increased to four miles.
SWIMMING Swimming is a good alternative to running. rope jumping. Non-swimmers can run in waist-to chest-deep water. Some advantages of swimming include the following: Involvement of all the major musclegroups. Thus. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. cross-country skiing. For injured athletes. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. in order to effectively train the cardio vascular system during swimming. adjust the intensity. walking. if needed. one's THR should be lower than while doing the other forms of aerobic exercise. The swimmer should start slowly with a restful stroke. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury.) in swimming alone. For example. compare it with his THR and. This is because. the heart does not beat as fast as when doing the other types of exercise at the same work rate. he should stop to check his pulse. running. Partial support of body weight by the water. cycling. After five minutes. tread water. in swimming. It is used to supplement running and develop upper body endurance and limited strength. Body position that enhances the blood's return to the heart. CYCLING .g. Compared with all the other modes of aerobic exercise presented in this manual (e.. By modifying their THRs in this manner while swimming. athletes will help to ensure that they are working at the proper intensity. which minimizes lower body stress in overweight athletes. etc. a athlete should set his THR about 10 bpm lower than while running. Together these activities combine walking and running with moderate resistance work for the upper body. and do pool-side kicking for an excellent aerobic workout. They can also do calisthenics in the water.
Cycling is an excellent exercise for developing cardio fitness. However. and causes few injuries. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. it will not produce any significant cardio vascular conditioning. Dis. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. As the walker's fitness increases. The heart rate should be monitored to determine the intensity. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. After about three months. the athlete can vary the speed and resistance and use periods of active For swimming. a athlete recovery at low speed and/or low should set his THR at resistance. For interval training. requires no equipment. unless walking is done for a long time at the correct intensity. It is enjoyable. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). WALKING Walking is another way to develop cardiorespiratory fitness. A simple way to increase walking speed is to carry the arms the same way as in running. he should walk 45 to 60 minutes at a faster pace. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. He can increase the intensity by adding hills or stairs. . adding hill Cycling should be work. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. athletes can bicycle outdoors or on a stationary cycling machine indoors. and increasing velocity. Athletes can alter the cycling intensity by changing gears. 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.
They should attain and maintain their THR to ensure a training effect. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Some runners use it as a substitute for running during bad weather. and the frequency and duration of rest periods. Equipment is reasonably priced. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. A beginner should select a jump rope that. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. endurance. with skis. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. The action is similar to that used in brisk walking. may be done almost anywhere. and the intensity may be varied as in running. these . Some of movement of the arms the highest levels of aerobic fitness and legs. and in parks and forests. The work load is determined by the difficulty of terrain. when doubled and stood on. developing ever measured have been found in muscular and cr cross-country skiers. however. one form or another of crosscountry skiing can be done almost anywhere . Cross-country skiing is easy to learn.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. Rope jumping. is easily learned. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. squash. 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. and poles often obtainable from the outdoor recreation services.on country roads. and the time spent jumping should be increased as the fitness level improves. It requires little equipment. reaches to the armpits. boots. Although some regions lack snow. golf courses. and is not affected by weather. and racquetball) involve bursts of intense activity for short periods. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. However. the pace. open fields.
MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. jumps. Although muscular endurance and strength are separate fitness components. intensity. Warm-up and cooldown stretches should be included in the aerobic workout. it helps improve performance in racket sports. It is a motivating. Progressively working against resistance will produce gains in both of these components. Workouts can be done in a small space by diverse groups of varying fitness levels. hops. they may be an adequate substitute for lowlevel aerobic training. 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. or many other calisthenics. One can move to various tempos while jogging or doing jumping jacks. challenging activity that combines exercise and rhythmic movements. If strengthening exercises are included. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. In addition to cardiorespiratory fitness. and duration. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. bodybuilding athletes need a high level of muscular endurance and strength. . but the reverse is not necessarily true. There is no prerequisite skill. they are closely related. Because running increases endurance. If played vigorously each day. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. and it can be totally individualized to every fitness level by varying the frequency. the workout addresses every component of fitness.
for example. Isometric contraction produces contraction but no movement. Common examples are push-ups. you don't have to be a body builder here. There are other resistance-training machines which. you also need to consider adding strength training to your workout. strength training is a very essential aspect of making sure that happens. Strength training is essential because it allows you to improve the way that your body works. Muscle burns through fat faster. isotonic. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. at 180 degrees per second. To achieve a constant speed of movement. With strength training. too. Muscles that are strong are less likely to become injured. Isokinetic contraction causes the angle at the joint to change at a constant rate. you will be able to move flabby muscles and fat into lean muscles. affect it by varying the resistance throughout the range of motion. They are able to be used easier. Muscular Contractions Isometric. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. Force is produced with no change in the angle of the joint. You don't have to have bulging muscles. They are described here. allowing you to lose weight faster. as when pushing against a wall.If you need to lose some weight. But. you do want to develop lean muscles that are strong and therefore healthy. This requires the use of isokinetic machines. sit-ups. 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. while not precisely controlling the speed of movement.Strength Training Along with aerobic training. and the lifting of weights. Now. movements or even in accidents. .
the concentric or "positive" phase and the eccentric or "negative" phase. This greater overload. it adapts by becoming stronger. To understand the principle of overload. on the upward phase of the biceps curl.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. the muscle may be able to handle more of an overload eccentrically. the overload must be applied thoughout the full range of motion. The nature of the eccentric contraction. or isokinetic contractions. This is an eccentric (negative) contraction. makes the muscle and connective tissue more susceptible to damage. in return. Exercise a joint and its associated muscles through its complete . In the concentric phase (shortening) the muscle contracts. so there is more muscle soreness following eccentric work. Each type of contraction has advantages and disadvantages. isotonic. it is important to know the following strength-training terms: Full range of motion. the biceps are shortening. To obtain optimal gains. For example. When a muscle is overloaded. while in the eccentric phase (elongation) the muscle returns to its normal length. During the lowering phase of the curl the biceps are lengthening. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. may produce greater strength gains. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. and each will result in strength gains if done properly. whether by isometric. This is a concentric (positive) contraction. As a result. Isotonic and isokinetic contractions have two specific phases . Actually. however.
A 10-RM is the maximum weight one can lift correctly 10 times. it adapts by becoming stronger. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. . or isokinetic contractions. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Muscle Failure This is the inability of a person to do another correct repetition in a set. Similarly.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. Set This is a series of repetitions done without rest. 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. isotonic. This is crucial to strength development. one repetition has been completed.
For example. This weight is the 8-12 RM for that exercise. the seven principles of exercise must be applied to all muscular endurance and strength training. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. The weight should also not be too heavy. In other words. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. if a athlete's 1 -RM is 200 pounds. (For example. the weight selected should be heavier and the RM will also be different. The weight should be heavy enough so that. Although the greatest improvements seem to come from resistances of about 6-RM. If one cannot do at least three repetitions of an exercise. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. to achieve enough overload.) A better and easier method is the repetition maximum (RM) method. recovery. the muscle must be overloaded. balance. and variety. specificity. This weight is the 3-7 RM for that exercise. to develop both muscle endurance and strength. after doing from 8 to 12 repetitions. For a muscle to increase in strength. the resistance is too great and should be reduced. he momentarily cannot correctly do another repetition.Principles of Muscular Training To have a good exercise program.70 = 140 pounds] to get 70 percent of the 1 -RM. These principles are overload. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. regularity. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. an effective range is a 3-7 RM. For example. multiply 200 pounds by 70 percent [200 X 0. . The exerciser finds and uses that weight which lets him do the correct number of repetitions. However. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. progression. OVERLOAD The overload principle is the basis for all exercise training programs.
when an athlete trains with a 25-RM weight. but the gain in strength will not be as great. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. it adapts by becoming stronger and/or by improving its endurance. When a athlete can correctly do the upper limit of repetitions for . . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. This is his 12+ repetition maximum (12+ RM). An overload may be achieved by any of the following methods: . To optimize a athlete's performance. The key to overloading a muscle is to make that muscle exercise harder than it normally does. To develop muscular endurance. However. his RM should be determined from an analysis of the critical tasks of his sport.Increasing the resistance. . gains in muscular endurance will be greater than when using a 15-RM weight. . For example. there will be no further gains. PROGRESSION When an overload is applied to a muscle. Whichever RM range is selected.Increasing the number of sets. most athletes will benefit most from a resistance training program with an 8-12 RM. the athlete must always strive to overload his muscles.Increasing the speed of movement in the concentric phase.Reducing the rest time between sets. the greater the number of repetitions per set. the greater will be the improvement in muscle endurance and the smaller the gains in strength. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. With continued training.Increasing the number of repetitions per set. . (Good form is more important than the speed of movement. If the workload is not progressively increased to keep pace with newly won strength.Using any combination of the above.) .Athletes who are just beginning a resistance-training program should not start with heavy weights.
this upper limit should be 12 repetitions. He then should increase the weight by about 5 percent but no more than 10 percent. The athlete slowly does work-related movements he wants to improve and. Sporadic exercise may do more harm than good. In a multi-set routine. A athlete can work out three times a week. The principle of regularity also applies to the exercises for individual muscle groups. if his goal is to do three sets of eight repetitions of an exercise. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. in a given task. then increases the resistance by no more than 10 percent. If the athlete's performance of a task is not adequate or if he wishes to improve. For example. He should continue with that weight until he can do 12 repetitions correctly. In this way. at the same time. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. the athlete must do resistance movements that are as similar as possible to those of doing the task. To improve his muscular endurance and strength.the set without reaching muscle failure. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. the principle of regularity is violated and gains in strength are minimal. if his plan is to do 12 repetitions in the bench press. he ensures maximum carryover value to his chosen sports. strength training for the identified muscle(s) will be beneficial. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. Exercise must be done regularly to produce a training effect. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. RECOVERY .12 RM). REGULARITY Exercise must be done regularly to produce a training effect. These groups can be identified by doing a simple assessment. He continues to work with that weight until he can complete all eight repetitions in each set. he feels the muscles on each side of the joints where motion occurs. but three workouts per week are best for optimal gains. For most athletes. it is usually time to increase the resistance. but when different muscle groups are exercised at each workout.
. I recommend that you remain at this level for at least three months. The chest. on the intensity of the workout. You can move on to a four day routine. you may train your legs. Normally. Beyond this basic level of training. Sample workout routines are provided for someone at this level of training. MUSCLE GROUPS There are three main muscle groups. you begin training different sections of your body in each workout.There should be at least a 48-hour recovery period between workouts for the same muscle group. Recovery is also important within a workout. so that the same muscle or muscle group is not exercised on consecutive days. When exercising in this fasion. Following this you would have a day off. and Saturday. in part. at this level. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. For example. Thursday. then you simply repeat the sequence once again. For example. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. The muscles must be allowed sufficient recovery time to adapt.the neck and the midsection. the recovery time between sets should be 30 to 180 seconds. It's important to note that when training the primary muscle groups. Someone at beginners level should work out all three main muscle groups. and it is possible to have more than one day off or to put the rest days in between which ever days suit. you're also training secondary muscle groups at the same time. The recovery time between different exercises and sets depends. the legs. the arms. and Friday and the upper body muscles on Tuesday. the primary muscle groups should always be trained first in the workout. the legs can be trained with weights on Monday. Consecutive days of hard resistance training for the same muscle group can be detrimental. and it's okay to work out all three muscle groups in each workout. For beginners. when doing bench press. This is because when you train the primary muscle groups you also train the secondary ones. you will be training your shoulders and arms to some extent as well as the chest. So for example. Strength training can be done every day only if the exercised muscle groups are rotated. There should be at least a 48-hour recovery period between workouts for the same muscle groups. Wednesday. the upper back and the thighs. but they should allow at least one days recovery and between workout days. There are also secondary muscle groups.
The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. 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. This technique helps ensure good strength balance between opposing muscle groups which may. or pushing. As a result. then the smaller muscIes. There's little point in exercising at all if you only intend to do it for three months. Most muscles are organized into opposing pairs. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). do not hesitate to take a rest and spend some time recuperating. Split routines can also be used to integrate cardio training with weight training. for example then the following day.Beyond the four-day routine are five and six day routines. movement. It's always important to judge by the feeling in your muscles and your general energy level. Sequence the program to exercise the larger muscle groups first. But training at this level is not recommended for basic or intermediate level athletes. If curls are done first. If you go for a run on one day. For example. For example. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. Activating one muscle results in a pulling motion. while activating the opposing muscle results in the opposite. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. I have seen this happen many many time's. 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. When you are ready for a day off. follow an overhead press with a lat pull-down exercise. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. When planning a training session. Personally. For this reason. Examples of these workouts are given later. they may not benefit very much from the workout. It is important to do exercises that work all the major muscle groups in both the upper and lower body. The latissimus dorsi muscles will not be overloaded and. as a result. reduce the risk of injury. in turn. . BALANCE When developing a strength training program. you can train your upper body. followed by the muscles of the upper back and chest. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. If you do use too much weight.
A poorly designed strength. and they may also produce better results. who can observe his performance as he exercises. safety. There are also other factors to consider. or spotter. A natural tendency in strength training is to see how much weight one can lift. Breathing should be constant during exercise. he can do squats with a barbell instead of leg presses on a weight machine.then the arms. As long as all muscle groups are exercised at the proper intensity. Lifting too much weight forces a compromise in form and may lead to injury. As a general rule. Correct breathing is another safety factor in strength training. For example. and neck. both should know how to use the equipment and the proper spotting technique for each exercise. The athlete should periodically substitute different exercises for a given muscle group(s). Using different equipment. and phases of conditioning. Each athlete must understand how to do each lift correctly before he starts his strength training program. exercise selection. namely. However. for variety or due to necessity (for example. improvement will occur. as this can cause dizziness and even loss of consciousness. he can switch to partner-resisted exercises or another form of resistance training. To ensure safety and the best results. The athlete should never hold his breath. Also. and altering the volume and intensity are good ways to add variety. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . low back. The weight lifter should always do weight training with a partner. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. 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.training program can be very boring. when in the field). VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. abdominal. changing the exercises.
the pull-down exercise produces motion at both the shoulder and elbow joints. This is because the exercises have been selected purely for for their strength properties. low back. Power lifting is probably safer than an Olympic lifting. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. This will help him train a greater number of muscles in a given time. The exercise should provide movement at more than one joint. For most people. although an effective exercise. and so forth. For example. These exercises will be detailed in a following section. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. only involves the elbow joint. On the other hand. an exercise like concentration curls for the biceps muscles of the upper arm. and not for . the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. For example. 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. especially beginners. Usually eight wellchosen exercises will serve as a good starting point. Also. EXERCISE SELECTION When beginning a resistance-training program. increasing strength is only secondary to someone that is serious about body building. most of the exercises in the program should be "multi-joint" exercises. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. They should include those for the muscles of the leg. but are good for developing strength. The concentration curl. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. only works the arm flexor muscles. shoulders. and inhale during the negative (eccentric) phase as the weight returns toward the floor.the floor. however.
the weight must be reduced. H. This is very important. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. A training is one particular form of circuit training. . and ligaments. If he can do only seven repetitions of an exercise. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. joints. When he can do more than 12 repetitions of any exercise. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. During the second week. and maintenance. if he can do more than 12. During this phase. Power lifting exercises will also be explained in detail in their own section. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. he should increase the weight until he can again do only 8 to 12 repetitions. Several different circuit training routines will be given in this book. Also less rest is taken between sets during the workout. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. P. the weight should be increased.any traditional reason. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. By the end of the second week (4 to 6 workouts). Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. and with higher repetitions usually between 12 and 20 reps. Circuit training is done with lighter weights. because the beginner must concentrate at first on learning the proper form for each exercise. he should use progressively heavier weights. conditioning.
This usually involves an increase in weight of about five percent. . As long as he continues to progress and get stronger. Three sets per exercise is the maximum most athletes will ever need to do. throughout his life. ideally. It does not hold back the more capable performer by restricting the number of repetitions he may do. After an appropriate period of rest. he does not need to do more than one set per exercise. More frequent training. Instead. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. 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. The exercise period. and so on. Maintenance Phase Once the athlete reaches a high level of fitness. The emphasis in this phase is no longer on progression but on retention. The use of timed sets. however. Although training three times a week for muscle endurance and strength gives the best results. one can maintain them by training the major muscle groups properly one or two times a week. 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. third. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. a second. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. As time goes on and he progresses. is required to reach and maintain peak fitness levels. unlike exercises performed in cadence or for a specific number of repetitions. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. As with aerobic training. If he stops making progress with one set of 8 to 12 repetitions per exercise. recovery period. the maintenance phase is used to maintain that level. This process continues indefinitely. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed.
This having been said. and so forth) can be done. those muscle groups worked by the sit-up or pushup event. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. This is because the muscles worked by those two exercises will already be pre-exhausted. Thus. 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. do timed sets to improve push-up and sit-up performance. abdominal curls.Timed sets can be applied to improving athlete's sit-up and push-up performance. and vice versa. Thus. To meet this goal. here is a very time-efficient way of conducting push-up/sit-up improvement. or by any combination of these. the best procedure to follow when doing a resistance exercise is as follows. different types of push-ups (regular. wide-hand. close-hand. In this way. At the same time. several of these will be given. When .5 minutes. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. by increasing the number of timed sets performed. and to be assured that all emergencies can be met. or give priority to. by decreasing any rest period between timed sets. feet-elevated. To add variety and increase the overall effectiveness of the activity. a training regimen which exercises all be developed and followed. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. This is done by lengthening the time period of any or all timed sets. Below. perform a workout to strengthen all of the body's major muscles. This ensures continued gains and minimizes boredom. As the athletes' levels of fitness improve. abdominal twists. 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. when a athlete performs a workout geared to develop muscle endurance and strength. as a general rule. For this reason. a muscle endurance or strength training workout should not be designed to work exclusively. and so forth) and sit-ups (regular. Following this sequence ensures that all major muscles are worked. First. the difficulty of the activity can be increased. Then. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. it reduces the amount of time and work that must be devoted to push-ups and sit-ups.
and their primary action. pay attention to how the athletes are responding. When using timed sets for push-up and sit-up improvement. and biceps curl.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. For example. If this happens. as in any endeavor. The exercises should be done in the order presented. several timed sets of push-ups can be done followed by several sets of situps. The beginning weight-training program will work most of the important. rest intervals must be placed between timed sets. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. Major Muscle Groups In designing a workout it is important to know the major muscle groups. where they are located. this program may overwork some muscle groups. Thus. balanced workout. graphic 3-6@@@@@@ . It has some duplication with respect to the lat pulldown. athletes must set goals for themselves. because of the nature of the situp. athletes can before doing the other. major muscle groups. he should immediately drop to his knees and continue doing modified push-ups on his knees. an athlete may reach temporary muscle failure at any time before the set is over. This program also includes exercises to strengthen the neck muscles. Finally. It is a good program for beginners and for those whose time is limited. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. For example. or vice versa. and make adjustments accordingly. for the beginner. This applies when doing each timed set. However.performing this type of workout. To ensure a good. the times listed in the chart above may prove to be too long or too short for some athletes. In the same way. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. With this approach. for the more advanced lifter. During a timed set of push-ups. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups.
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. Exhale during the concentric (positive] phase of contraction. the intensity of the workout. This can cause serious injury. and return the weight to the starting position in a controlled manner during the eccentric phase. and safety. Begin from a fully extended.Here are some tips for exercising through strength training. You'll enjoy it and you'll see improvement in the tone of your body quickly. you should add in ten minutes per day three times per week at least. 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. Perform all exercises through their full range of motion. • Consider working with a physical trainer. or with the correct equipment training alone is OK too. This small investment of time and money will allow you to improve your overall muscle mass faster. lurch. you'll want to increase this number over time to at least 30 minutes per day three times per week. Exercise the large muscle groups first. This helps to increase motivation. then the smaller ones. and end the concentric phase in a fully contracted position. Do not twist. Again. and more effectively. and inhale during the eccentric (negative) phase. lunge. • Work with a low amount of weight first. Otherwise you can have a training partner to help with spotting. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. With strength training. • Change up the exercises that you do so that the process is easy and fun. relaxed position (prestretched). . Always breathe when lifting. or arch the body. Always use strict form. Accelerate the weight through the concentric phase of contraction.
Progress slowly. Alternate pulling and pushing exercises. and follow the principles of exercise previously outlined. but not more than 96 hours. but the rest of the body must also be trained. cool down. Pull-ups. to progressively overload his muscles. Concentrating on weak areas is all right. Whether the training uses expensive machines. They can improve an untrained athlete's level of strength. dips. athletes should warm up. and single-leg squats are examples of exercises which use a person's body weight. situps. three times a week. Train the whole body. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Exercise Programs When developing strength programs for people. Sandbags may seem unusual but have some advantages. it is unreasonable to expect that all folks can use them on a regular basis. the result is largely the same. pushups. Never increase the resistance used by more than 10 percent at a time. . All that is required is for the athlete. not just specific areas.Allow at least 48 hours of recovery between workouts. sandbags. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Ensure that every training program is balanced. As with all training. safety is a critical factor. For example. there are limits to the type of training that can be done. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. follow triceps extensions with biceps curls. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. The weight of the bags can be varied depending on the amount of fill. or partners. the development of strength does not require expensive equipment. Although many towns have excellent strength-training facilities. The availability of facilities may vary. Sandbag exercises are very effective in strength-training circuits. However. to let the body recover and help prevent over training and injury.
It is achieved through muscle conditioning. They must communicate with each other to ensure that neither too much nor too little resistance is applied. increased caloric intake. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. weight training. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. and rest. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. As a general rule. Following are descriptions and illustrations of several PREs. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Weight training develops both strength as well as the size of skeletal muscles. More than one exercise per muscle group may be used. the more effective they should become in providing the proper resistance for each exercise. Weight training uses a variety of specialized equipment designed to target specific muscle . This section will focus on weight training for body builders. the second half of each repetition as the exerciser returns to the starting position). The speed of movement for PREs should always be slowand controlled. 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.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Workouts are designed to focus on certain muscle categories. It uses the force of gravity to oppose the force generated by muscles through contraction. the negative part of each exercise should take at least as long to complete as the positive part. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. The longer the partners work together. and foods are consumed with the intention to build the body's metabolism and increase mass.
Equipment used in weight training include barbells. While they are not exactly the same. First. tempo. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. The specific combination of reps. 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. you should not just "jump right in". and weight moved to cause desired increases in strength. Some of your muscles might be naturally stronger than others. The basic principles of weight training are pretty much the same as those of strength training. sets. the overall tone of that muscle will grow over time. These trainers can suggest specific workouts for you to begin with. Personally I have never used a personal trainer or even a training partner. pulleys. sets. Different weights will give different types of resistance. size. Weight training is one type of strength training using weights as the primary force to build muscle mass. Another form of weight training is resistance training. Some people refer to weight training as strength training. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. It involves a manipulation of the numbers of reps. If you don't use good form in weight training.groups and movements. we'll define some common exercises for clarification. If you want to undertake it yourself. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. I find I can concentrate better working out by myself. EXERCISES . Most gyms offer the services of a personal trainer that comes with the membership fee. they are both similar to each other. or shape. You need to build up your strength and over-working your muscles can cause more harm than good. and weight depends upon the desires of the body builder. Building up slowly allows muscles to develop appropriate strengths relative to each other. If you are a beginner at weight training. When your muscles are resisting a weight. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. dumbbells. exercise types. endurance. Strength training focuses on increasing muscular strength and size. exercises.
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
seated or standing or with 2 dumbbells and your palms facing in. This exercise can also be performed with dumbbells or seated on a weight bench. military raise.Hold a barbell with hands a little closer together than shoulder width. front barbell raise. let's look at a couple of sample workouts. you will use a barbell. Stand with your legs about shoulder width apart and lift the barbell to your chest. Employees at the gym can help you with proper use of the machines. they will have many specialty machines that will work specific parts of your body. 2 dumbbells. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. If you are going to join a gym. Lock your legs and hips and keep your elbows in slightly under the bar. Return to the starting position. front dumbell raise Standing Military Press For this exercise. Keep your upper arms close to your head. shoulders military press. dumbell press. This can also be done with straight bar. Lie on an incline bench and position your head at the top. Now that you know what exercises to do. Press the bar to arm's length over your head. . The exercises listed above can be done either in a gym or in your home. Press bar overhead to arm's length. side dumbell raise.
. Keep your body and wrists straight. Let the bar hang straight down in front of you.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin. keeping it close to your body.
Don't cheat by leaning forward or backward. Lower slowly to the starting position. depending on what you want to work most.Concentrate on either pulling with your traps or the front of your shoulders. Don't swing! Front Dumbbell Raise .
controlled motion. palms facing backward. Your feet should be about shoulder width apart. but not quite locked. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. 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. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. lower the weight while simultaneously lifting the weight in your right hand. Don't lean forward while doing this either or you risk injury to your back. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work.Stand with a dumbbell in each hand. so that both arms are in motion at the same time. Make sure you are lifting the dumbbells up rather than swinging them up. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side.
Concentrate on pulling your elbow back as far as it can go. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Before starting. Droop your shoulders down as far as possible. Your left arm should be locked at the elbow so it will support the weight of your upper body.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your back should be flat and almost parallel with the floor. look straight ahead instead of at the floor so you can keep your back straight. The dumbbell should end up roughly parallel with your torso. Reach down and pick up a dumbbell with your right hand. Hold two dumbbells with your arms hanging at your sides. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. . Switch arms after one set. 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.
Firmly grip the bar with your hands almost twice your shoulder width apart. You can also use a wider stance to work the inner quads even more. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Standing Calf Raises This can be done with a specific machine found in a gym. . Bend at your waist with your legs locked. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done with your knees slightly bent. not your neck. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. until your upper body is parallel to the floor. Return slowly to the upper position. This can also be done holding a barbell. You can put your heels on a 1 inch block to further work the quads. or adapted for use without the machine. Stiff Leg Barbell Place a barbell on your shoulders. Keep your head up and your back completely straight. press the weight up back to the starting position. Once you reach the bottom position. 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 body straight and slowly lift up your heels until you are standing on the tips of your toes. Keep your back as straight as possible and your chin up. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.
bend your knee (of your front leg). Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Lift your chest up and look straight ahead. your shoulders should be directly over front foot. Keep your head and neck in line with your torso so that you are looking forward. your thigh and lower leg form a right angle. If you have difficulty lowering yourself down this far. raise yourself by pushing your hips slightly forward and up toward the ceiling. Place a barbell behind your head at the base of your neck. then switch legs and repeat. your hips should be sitting back. then slowly straighten your legs and raise your body back up to a standing position. 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. or alternate legs for each rep. and your chest should be directly over the middle of your thigh. Your foot should be far enough in front of you so that when you bend your right knee. Return to the starting position. lowering your hips so your rear knee just clears the floor. and straightening your leg. leading with your head and chest. lower yourself until the knee of your front leg is bent 90 degrees. Complete a full set. Keep your back tight and your chest out throughout the entire exercise. the more difficult the exercise. Keeping your front foot flat on the floor.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . At this point. Position your right leg forward in a long stride. Stand up straight. Mid Section . your knee should be directly over your toe. sit your hips back (like you are going to sit in a chair). Your shoulders should be directly over your front foot. and lean forward slightly at the waist. Pause briefly in this position. Lunges Place a barbell on your upper back. 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.the higher the box. Now. At this point. Keep your opposite foot flat on the floor and point your toes forward. Grasp the barbell with both hands with a wider than shoulder width grip. Slowly bend your knees.
or resting on a bench with your knees bent at a 90 degree angle. Your shoulders should come up off the floor only about four inches. Continue to push down as hard as you can with your lower back. controlled movement . Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.Crunches Lie flat on your back with your feet flat on the ground. Focus on slow. and your lower back should remain on the floor. Place your hands lightly on either side of your head keeping your elbows in. If you are resting your feet on a bench. place them three to four inches apart and point your toes inward so they touch.don't cheat yourself by using momentum! Workout Routines Bulk Up . Begin to roll your shoulders off the floor.
Upper Body For the following exercises. you can work out more frequently than more advanced body builders. A warm-up session prior to working out can not only help get your body ready for exercise. 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. you learn to push your muscles harder and inflict more damage that takes longer to recover from. You can progressively increase the amount of weight you lift as you get stronger. on the other hand. You should also have an appropriate cool down period after you are done working out. 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. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. repeated over and over on a weekly basis. With any workout. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. . The reason is simple: as you get more experienced. Day 1 . it's important to start out slow and not push yourself beyond your limits. Again. As a beginner. two-steps-forward. begin with two sets of 10-12 reps each. It's a good thing for a bodybuilder to incur limited muscle damage. This plan is just a suggestion. This is what bodybuilding is all about – a continuous cycle of one-step-back. If the word "damage" makes you flinch. you need to start out with some warm up exercises. This can be simple stretching as you get your body ready to work. This can also be simple stretching exercises and deep breathing. don't worry. You can adapt it as needed to suit your workout goals. get sore but bounce back quicker since the muscular damage isn't as severe. but your mind will get prepared as well. Beginners.
add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .12 reps each • Chin ups (get assistance if necessary) .• 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.Upper Body Increase your sets to 3 doing 10 .Rest Day 4 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Lower Body and Abs Again. 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 . 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.
Here is a sample three day workout. Day 1 . it can still be effective.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . Keep in mind that you won't get results as quickly with a fewer day workout.Back. consider starting out with a two or three day plan. . but if you need to start out slowly. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . Chest. and Abs Do three sets of 12-15 reps each.Rest If a four day workout plan is too much for you.
Many people opt for a protein shake and a bowl of rice. .Biceps. During training. Triceps. there is increased blood flow to the muscles. 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. 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. you should eat some protein and carbohydrates. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . By doing this.Legs and Shoulders Do three sets of 12-15 reps each. but you can choose whatever foods you want to get what you need. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . This is to make sure that you have enough energy to make it through your entire workout.
Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. The goal is to add weight until it's difficult to complete 8-12 reps. Circuits can promote fitness in a broad range of physical and motor fitness areas. Remember. and flexibility. If you find that it's just a bit too easy. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. athletes' . These include cardio endurance. Usually that's around a minute or two. you want to build your body. On the second set. strength. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuit training is a term associated with specific training routines. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Circuits can also be designed to concentrate on sports skills. 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. not lift weights. be sure to take note of how long it took you to get to that point. This could be a little time on a treadmill or walking. Be sure and rest between sets to allow your body to adjust and recover. coordination. This is to get the blood flowing through the muscles. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. flexibility. muscular endurance. add a little weight and do the exercise again. and speed. It describes calisthenic exercises for developing strength. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. It's also a good idea to do your first set with very little weight. try more weight. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits.
and no signal is given to move from one station to the next. number of stations. The time is monitored with a stopwatch. and athletes rotate through the stations on command. number of stations. but increase the number of repetitions. These are discussed below.Increase the number of times athletes go through the circuit. . There are three basic ways to increase the intensity or difficulty of a fixed circuit: . the free circuit requires little supervision. number of athletes. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. and sequence of stations. there is no set time for staying at each station. circuits can be organized to exercise all the fitness components in a short period of time. Free Circuit In a free circuit. Almost any area can be used. 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. . These include the time. athletes work at their own pace. . the quality and number of the repetitions done should be monitored. Fixed Circuit In a fixed circuit. number of times the circuit is completed. doing a fixed number of repetitions at each station. Each has distinct advantages. Progress is measured by the time needed to complete a circuit.common tasks. At the same time. or any combination of these. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. number of time. In addition. Aside from this.Keep the time for completion the same. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. it can provide both fun and a challenge to any athletes' physical and mental abilities. and any number of athletes can exercise for various lengths of time.Increase the time per station along with the number of repetitions.
developing lower-body strength) needs as few as six to eight stations. For example. On the other hand. and poor results. 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.Time One of the first things to consider is how long it should take to complete the circuit. Number of athletes If there are 10 stations and 40 athletes to be trained. It is vital in a free circuit that no athlete stand around waiting for equipment. Difficult exercises can be alternated with less difficult ones. circuits to develop both strength and cr fitness may have as many as 20 stations. Having enough equipment reduces bottlenecks. As athletes become better conditioned. The exercise time at each station may be reduced to 20 seconds the second and third time through. Each station must then be equipped to handle four athletes. in this instance a rope jumping station must have at least four jump ropes. After the warm-up. The whole workout takes less than 45 minutes including warm-up and cool-down. respectively. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. For example. a circuit may have ten stations. A circuit geared for a limited objective (for example. exercise periods may be increased to 30 seconds or longer for all three rotations. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. . Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. the athletesm should be divided into 10 groups of four each. athletes may run through the circuit three times. Further. When a fixed circuit is run. slowdowns. exercising for 30 seconds at each station. athletes may have to repeat the same circuit several times. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. the time at each station should always be the same to avoid confusion and help maintain control. Another option is to have four rotations of the circuit. and taking 15 seconds to move between stations.
and guerrilla drills described in this section. in a circuit for strength training. On the other hand. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. He can choose from the exercises. After deciding how many stations to include. 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. grass drills. but it may have as many as 20. However. Arrange the Stations A circuit usually has 8 to 12 stations. For example. in a strength training circuit. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. he should not limit the circuit to only these activities. exercisers may follow . the designer must decide how to arrange them. increasing muscular strength may be the primary objective. The six steps below cover the most important pects of circuit development. while muscular endurance work may be secondary. conditioning drills. the same muscle group should not be exercised at consecutive stations. improving cardiorespiratory endurance may be the top priority. calisthenics. For example. Imagination and fun are important elements in developing circuits that hold the interest of athletes. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. For example. 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.
the pushing motion of a bench press with the pulling motion of the seated row. In the gymnasium. The choice of exercises for circuit training depends on the objectives of the circuit. By not exercising the same muscle group twice in a row. The choice of exercises depends on the objectives of the circuit. Select the Training Sites Circuits may be conducted outdoors or indoors. In some cases. #########show exercises . If some exercises are harder than others. and all other useful information. each muscle has a chance to recover before it is used in another exercise. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. athletes may run five laps or for 20 to 40 seconds between stations. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. instructions for the stations are written on the signs. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. the number of stations. Outdoors. The necessary equipment is placed at each station. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. spreading the stations too far apart may cause problems with control and supervision. The sketch should include the activity and length of time at each station. However. he may do this in several ways. athletes can alternate hard exercises with easier ones. If the designer wants to include running or jogging a certain distance between stations. Another approach might be to alternate between upper and lower body exercises. they may run laps or run between spread-out stations if space is available.
for the average athlete. The keys to avoiding injury while gaining training benefits are using correct form and intensity. such as trainees. lunger. shouId not do the advanced exercises highly fit athletes can do. On the other hand. for the average athlete who is of sound body. With a slow cadence. and directions are provided below with respect to the actions and cadence. and side-straddle hop can best be used in the warm-up and cooldown periods. However.Calisthenics Calisthenics can be used to help develop coordination. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. the possibility of straining the lower back increases. . cardio and muscular endurance. and chin-up/pull-up. flutter kicks are an excellent way to condition the hip flexor muscles. Calisthenics can be used to exercise most of the major muscle groups of the body. some people. When doing exercises at a moderate cadence. Poorly-coordinated athletes. Although calisthenics have some value when included in a cardio circuit or when exercising to music. Few exercises are inherently unsafe. However. and strength. SAFETY FACTORS While injury is always possible in any vigorous physical activity. few calisthenic exercises are really unsafe or dangerous. use 50 counts per minute unless otherwise directed. will derive the greatest benefit from many of these exercises. following the directions written below will produce satisfactory results with a minimum risk of injury. sit-up. squat bender. however. Use good judgment before performing these exercises. flexibility. Also. Nonetheless. These calisthenics are noted. flexibility. They can help develop coordination. may find certain exercises less safe than others. a conditioned athlete may use multiple sets of flutter' kicks with good results. For example. on the other hand. some of the calisthenics listed below may be done in cadence. and strength. knee bender. calisthenics such as the bend and reach. Finally. Cardio Vascular and muscular encurance. because of predisposing conditions or injuries. athletes with low fitness levels. parallel bar dip. use 80 counts per minute. with the lower back properly supported. without support. Exercises such as the push-up.
the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. ballistic (that is. they should work them at a reduced intensity to minimize stress and permit recovery. at the same time. If this type of action is performed.The key to doing calisthenic exercises safely is to use common sense. To ensure balance and regularity in the program. athletes can do running at THR with some light calisthenics and stretching.resisted exercises followed by a slow run. if the Monday-Wednesday. horizontal ladder. should be used. it minimizes injuries caused by overuse. develops all the fitness components. wheelbarrow. Programs that try to do too much too soon invite problems. Some athletes complain of shoulder problems resulting from rope climbing. This is especially true if someone has had a previous injury to the back. The day after a "hard" training day. not conditioning drills done to cadence. These exercises are beneficial when the athlete is fit and he does them in a regular. progressive manner. Such a program has variety. a certain level of muscular strength is needed to do them safely. For example. The following are key points for ensuring safety during stretching and calisthenic exercises: . Progression and Recovery Other important principles for avoiding injury are progression and recovery. if athletes are working the same muscle groups and/or fitness components. and follows the seven principles of exercise while. athletes can benefit from doing partner.Friday (M-W-F) training objective is cardio vascular fitness. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. Also. slow stretching exercises. However. Therefore. and crab-walk exercises. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. The best technique is to train alternate muscle groups and/or fitness components on different days. athletes should progressively train to build up to these exercises. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. Using such exercises for unconditioned athletes increases the risk of injury and accident.
. you need to give it the physical movement that it needs.A combination of spinal rotation and bending should generally be avoided. head out for a walk with your spouse for a few minutes. This is a great way to get in some quality time away from the television. To make it even better. However. cooling down. use only slow. . ballistic (bouncy or jerky) stretching movements. You can even start doing these things at home. consider these easy and fun ways to get in the exercise that you need. Your Overall Body Fitness Plan To improve the physical fitness of your body. CALISTHENIC EXERCISES The following are some common calisthenic exercises. This means feeding it the right regimen of movements. Use static (slow and sustained) stretching for warming up. Start by working in exercise through aerobics and strength training into your day. if done. too. ride the bike. . use a stationary bike. • Do it with a pattern. You get the exercise you need without missing your television program and time will fly by. During your favorite show. 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. take them with you. If you can't leave the kids.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. which will make the process easier and even more enjoyable. controlled movements with little or no extra weight. . Visit your local recreational center or community center. • If you can't leave the television.Stretch slowly and without pain and unnatural stress to a joint.
Good flexibility can help an athlete accomplish such physical tasks as lifting. to loss of flexibility.• Do sports and other physical activities that you enjoy. Your overall body fitness means exercise and movement. you will come to enjoy exercising. in part. Developing and maintaining it are important parts of a fitness program. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. These areas are commonly susceptible to injury due. Yet. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. climbing. It will make all of the difference in how effective it is for you. When you begin to add these into your day. comparing one person's flexibility with another's should not be done. Swimming. Make it your goal to actually put together a workout that you enjoy. 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. tests can be used to assess flexibility in the hamstring and low-back areas. disease-free joints. and physical work with greater efficiency and less risk of injury. . loading. Stretching should not be painful. martial arts. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. People with poor flexibility who try to stretch as far as others may injure themselves. running. A simple toe-touch test can be used. However. Because people differ somewhat anatomically. Flexibility is a component of physical fitness. Flexibility is the range of movement of a joint or series of joints and their associated muscles. but it should cause some discomfort because the muscles are being stretched beyond their normal length. It involves the ability to move a part of the body through the full range of motion allowed by normal. For many it's a great stress relief and it can be a lot of fun. you'll probably find every excuse not to do them. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. No one test can measure total-body flexibility.
The longer a stretch is held. but no pain. for best results. This lengthens the muscles without causing a reflex contraction in the stretched muscles. not days. and ballistic. To counter the reflex. the easier it is for the muscle to adapt to that length. stretching must be slow and deliberate. You may weaken the muscle. It is a safe and effective method for improving flexibility. . proprioceptive neuromuscular facilitation (PNF). our muscles would be allowed to overextend and tear. If you overstretch you can injure the muscle and end up decreasing your flexibility. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. Although an important safety feature. The athlete assumes each stretching position slowly until he feels tension or tightness. Every muscle is subject to the myotatic reflex. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. requiring a long slow recovery process. Set your stretching goals over a period of weeks or months. The athlete should feel slight discomfort. and it prevents strains and tears. Static stretching should not be painful. This lets the lengthened muscles adjust to the stretch without causing injury. passive. When pain results from stretching. This is the tension you feel during stretching exercises. Without it. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. by limiting range of motion and preventing the body from hurting itself. the myotatic reflex causes it to tighten and attempt to shorten. it can be an obstacle to athletic development. These are described here and shown later in this section. There are four commonly recognized categories of stretching techniques: static.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). Stretching Techniques Using good stretching techniques can improve flexibility. He should hold each stretch for ten seconds or longer. When a muscle lengthens beyond a certain point. The reflex opposes changes in muscle length. especially during a sudden or extreme change.
This produces a safe stretch through a range of motion he could not achieve without help. Individuals and units should not use ballistic stretching. This is especially important if you've suffered a previous injury that may be affected by flexibility training. • Devote several minutes to stretching three to five days a week. for five to ten minutes before stretching to warm up the body. or rubber tubing. Stretch gradually. to help him stretch. and with proper form to avoid injury. Gently stretch to a point of tension and hold. and as part of a warm up for any athletic activity. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. pole. Although this method may improve flexibility. Other key points include: • Consult your doctor before starting any exercise program. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. • Don't bounce or jerk when you stretch. Safety Guidelines Stretching is only beneficial if done properly.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. . BALLISTIC STRETCHING Ballistic. Bouncing causes the muscles to tighten and increases the risk of injury. 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. such as a towel. including one increasing your flexibility. jumping jacks etc. or dynamic. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. bike riding. • Complete a large muscle warm-up such as brisk walking. it often forces a muscle to stretch too far and may result in an injury.
and increases the temperature of the active muscles. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. This causes a gradual increase in the heart rate. Be patient. Athletes should do these for five to seven minutes before vigorous exercise . A recommended sequence of warmup activities follows. 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. allow some time to see results. . FITT Factors You should include stretching exercises in all of your workouts. . Stop if you feel any pain. then stretch further and hold that new position for 20-30 seconds. • Hold the furthest point of any stretch for a few seconds. as well as passive stretching and/or PNF stretching. blood pressure. • If you're a beginner. Remember. Frequency: Do flexibility exercises daily.Slow joggin-in-place or walking for one to two minutes. • Hold each stretch with a feeling of lengthening the targeted muscles. • You should never feel pain in your joints during stretching exercises. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Do them during the cooldown to help maintain flexibility. breathe normally and deeply with a feeling of relaxing the body. If you do. it took years to get tight. • Don't overstretch. assumed slowly and gradually. circulation. start slow & don't over do it. stop immediately and consult your health care provider. not pain. The following FITT factors apply when developing a flexibility program.• Don't hold your breath. Type: Use static stretches.
Slowly mimic the activities to be performed. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. Hold each stretch position for 10 to 15 seconds. to increase the intensity level before the activity or conditioning period.Slow joint rotation exercises (for example. one should walk for one to two minutes. arm circles. thus helping reduce the risk of injury. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. This helps prepare the neuromuscular pathways. After running. It also increases the joint's range of motion and positively affects the speed of muscular contraction. knee/ankle rotations) to gradually increase the joint's range of motion.Do not stop suddenly after vigorous exercise. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. . and do not bounce or bob. Stopping exercise suddenly can cause blood to pool in the muscles.. static stretching of the muscles to be used during the upcoming activity. . lift a lighter weight to warm-up before lifting a heavier one. The following information explains the importance of cooling down and how to do it correctly. The warm-up increases the flow of blood to the muscles and tendons. thereby reducing blood flow to the heart and brain. as this can be very dangerous.Slow. and stretching exercises should be a major part of both.Calisthenic exerciese. . This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. as described in another section. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. Work each major joint for 5 to 10 seconds. . for example. . For example.
Be careful not to overstretch. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers.. Stretching is one form of exercise that takes very little time relative to the benefits gained. The following exercises should be performed slowly. ligments. . This may provide better movement and less friction in the joint. You may also work on it at home. Use partner-assisted or PNF techniques. However. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. this method is very time-consuming and expensive and usually done only at hospitals and universities.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. if possible. Athletes who are overweight should follow a fat loss program. Rotation Exercises Rotation exercises are used to gently stretch the tendons. There are also height to weight and circumference ratio's but these are the least accurate. . Such programs include sensible diet and exercise regimens. A more accurate way to determine body composition is by hydrostatic or underwater weighing. The muscles are warm from activity and can possibly be overstretched to the point of injury. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.
you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Losing one to two pounds a week is a realistic goal. However. open. too. You need a diet that is actually a way of eating. we aren't talking about a diet to lose weight. you may not necessary be over fat. Take a look at the weight allowed for your height as shown in Table 1. People always want to know if a particular food is good or bad for them. You Are What You Eat. which is best accomplished by a combination of eating less and exercising more. This exercise program meets the requirement to be physically active everyday.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. not a temporary thing but a permanent thing. here. You can do it even when you are in too much of a rush and don't have time. Think of your diet as being free. only a small percentage of their total body mass may be fat. And. troublesome. chips. limiting or boring. you can do it with lots of favors that you AND your children will enjoy. Although that sounds even worse. But. If you exceed the weight listed for your height. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. dieting is something that is simple to do healthily even if you can't live without certain foods. No single food choice is necessarily a bad choice. 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. . full of taste and adventure. Don't think about a diet that's taxing. Too many bad choices over time can accumulate into a poor diet. What you need to accomplish through a diet is to train your body to eat healthily. it's time to starting making some changes to your lifestyle. and height. Poor choices like a lunch of soda. We aren't talking about a diet that you will go on to lose weight and then come off of later. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. Yet. with all of the comfort that you want and need. gender. If you don't fall into the well-muscled category.
Unlike "white" foods. the food that you consume is the fuel that your machine needs. All sorts of problems arise from not eating a healthy diet of food. In our machine look at the way that food works. If you consume the wrong foods all of the time. and sugars that can cause you health issues. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. it won't perform the right way. • Your blood pressure rises. • Whole grains are also an important product of a healthy diet. and they are very low in calories meaning you can eat more. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. But. whole grains give you so much more health. If you don't give it quality food. 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. • Fruits are sweet so they can solve the sweet tooth. improve your physical fitness from the inside to the out. They don't cause you to gain weight like others. your body can become ill faster and with greater intensity. .What's Healthy? The foods that you need play a significant role on your health. 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. • You are more prone to limitations physically as well as mentally. healthy food is just as important. They provide antioxidants to a high level that helps to heal your body. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. your body will not be able to perform as well as if you gave it the highest quality foods. fats. In the way of your body. • Without nutrition. • Your body does not heal as quickly from injury.
Spend one or two days recording the foods that you eat in an average day on a piece of paper. if you need to lose weight.• Water intake is also important. 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. 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. In addition. If you are dieting and need to lose weight. you need to take into consideration the location that you are right now. What do you eat for breakfast. Where Are You Now? When it comes to improving your diet fitness. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. Dieting To Lose Weight Finally. • Meats are important parts of the diet. He or she may recommend a diet that is different for your specific health issues. 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. causing you to keep in all that you can. The body goes into dehydration mode. too. All foods and drinks should be noted! . Those that do not get enough fluids end up having a body that retains water rather than having less. You need protein but you shouldn't want to get it from fatty meats. The good news is that you don't often need a lot of work to make them happen. Your doctor may have additional or different recommendations for your health. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. If you don't do anything else. The average person should consume about 1800 to 2000 calories per day. you're eating less and that you aren't getting as many calories from other liquids. take note of how a normal day or week goes for you. too. you need to reduce this amount to at 1500 to 1600 calories per day. 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. Consuming enough water means that you'll system is hydrated. improving these five areas is all you need to do.
are you connected with that big slice of apple pie because it was your favorite growing up. determine if there is a better way for you to get the foods that you like. 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. sugars and calories in general. If you love your mashed potatoes loaded with gravy. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . For example. Don't worry. there are several key things for you to address. you may have an emotional attachment to the foods. Next. you need to address this emotional problem. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. How often did you eat without actually being hungry but being instead bored. sour cream and butter just because you love the taste. Being honest with yourself is important. anxious. find out why it is that you can't give them up. that's a different story. For example. they aren't all bad! First. Look at your list of foods and see how many of them are high in transaturated fats. 3. For most people this is as simple as tracking what they eat over the period of a few days to a week. If you just love the taste. 4. 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. If you need apple pie to feel safe.2. though. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. you can find ways to get much of the same taste without a lot of the calories. 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. Figure out how many calories you are consuming in an average day.
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. Don't fret about the foods you love. your diet fitness can threaten your life through disease and even early death.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. That's exactly what you need to strive for here. This section of our book is long for a reason. 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. Yet. 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. Indeed you may want that slice of apple pie. and therefore you can improve your health overall. Here are several key areas to make changes and exactly how you should make them. For example. instead of eating it every few days make it the reward that you get for a week of good eating. here is comes. You should know what types of foods you can not eat. One limit to this is when the food itself is detrimental to your health condition. We've already talked about what foods you need to eat for a healthy diet. If you can not commit to making changes here. limiting diet that's going to make your taste buds go permanently bland is up next. . if you give it a try you may find that you like these foods better than you do the high fat. remember moderation is the key factor in real diet fitness health. But. The awful. now you need to consider how you will make changes that you can actually live with. 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. high cholesterol foods that you currently are eating. 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. How Can You Improve? Okay. use it in a different way. Food isn't worth the risk of your life. There are certain times in life that foods become prime suspects to leading to health risks.
the more antioxidants are in it. try other flavor additions to your dishes. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. The darker. there are various foods that can help you to improve your hearts health. In addition. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. For example. there are reasons why an investment in a bit more time here can literally save your life. Antioxidants can help to transform your health. eat lean cuts of meat. they help to remove toxins from your body which means a reduction in risks of cancer. They can help to unclog your heart's arteries from cholesterol. you are in a hurry and who has time to chop up vegetables? Well. You should try to consume at least 2 to 3 servings of fish per week. replacing the vegetable oil in your diet with olive oil. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. A good way to know if they are in the foods that you are eating is to look at the color of the food. Consume more fish. 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. 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. Instead of using a lot of salt. Garlic is a great antioxidant for your heart too. 2. richer and brighter the color is. For this. . Reducing the amount of sodium that you take in is also a key factor in improving health. in moderation can improve your health.Heart Health Improving your heart's health is essential. 1. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. And. Yes.
Look at your grains. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Start looking for leaner cuts of meat. or products that are placed in foods to keep them fresh and looking good. salts. One good switch is with ground meats. 2. Look at labels. Some of these preservatives can clog up your heart. cholesterol. Add one new recipe to your diet each week. chicken and pork over beef. unhealthy foods with foods that are better for you. The trick you should follow. then. No food in one sitting should be a larger quantity than the size of your palm. can lead to increased health risks for cancer and they put the pounds on. Replace white rice and pasta with whole grain. Remove soda from your diet. You won't notice the taste difference. 5. and sugars in the foods that you eat. Meats. Eat more fish. is to visit your grocery store and walk around the outside aisles only as much as possible. Reduce portion sizes. Replace white bread with whole grain bread. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. 6. Avoid the aisles and you'll improve your health overall.Many foods that are pre-made contain high amounts of preservatives. It adds weight to your body and it causes all types of health risks later in life. Eat more fruits and vegetables. This single movement alone will improve your health considerably. no frozen entrees. Visit the website of the American Heart Association to get heart healthy recipes. 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. . milks. Try to look for ways to improve your current recipes through replacing butters. eat a bit slower. To help you to not feel hungry. The produce section is your friend filled with riches. 3. Learn to read labels so that they tell you what's in the foods you eat. meats that are high in saturated fat are clogging your heart. eggs and other fresh products usually line the walls of the building. 4. Don't reach for beef. butter or creams. Reduce the amount of fat. No boxed dinners. we'll make it simpler for you. Remember. but replace at least part of it with ground turkey or pork.
then you need to consider a calorie reduction. Dropping just a small amount of weight means that you need to eat less and do more physically. Remember.If you need to lose weight. they both look and feel full. Glycogen is the principal form of energy that is stored in muscles. Don't make sacrifices here for speed. While you may love food. If you're not eating enough carbohydrates. you'll need a lot of different nutrients. Many people don't pay enough attention to the types of food they eat. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Food is a requirement to living and a healthy diet is an essential part of living a long life. your body will start breaking down muscle tissue for glucose. . When your muscles are filled with glycogen. you will get into the habit and will eventually love the differences you have made. 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. Carbs Carbohydrates are the body's main source of glucose. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. convenience or habit. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. the foods you eat can make a huge difference in the effectiveness of your program. But food is very important in a body building program. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. To have enough energy to perform your workout. Glucose can be made from protein. Glucose also provides energy for your brain and making blood in your body. but that requires the breakdown of body protein from muscle. One of the most important would be carbohydrates. while making changes at first is a challenge. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Food supplies us with calories.
Breakfast is definitely the most important meal of the day. After training. Honey. Blood sugar and muscle glycogen levels are low from your overnight fast. The resulting insulin spike is a double edged sword. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. For example. it can prevent muscle catabolism while promoting anabolism. . however. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. oatmeal.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program.are digested quickly and easily. potatoes.typical simple carbs . state. and besides your postworkout meal. Along with carbs. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. sugar and refined foods such as white bread and white rice . For men. it is also the best time to load up on carbs. Focus on unprocessed complex carbs like sweet potatoes. the intake of simple carbs can stimulate fat storage. Eat about 25% of your daily carbs at this meal. and brown rice. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. 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. you must consume enough fiber in your diet. whole grain breads. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. If you eat too many carbs in one sitting. Divide your carb meals into six servings throughout the day. A high carb intake at your post training meal will have less chance of being stored as fat. Eat some simple carbs after your workout and eat more of them. the amount of carbs that should be taken in by multiplying their body weight by three. Your body must replenish these levels before stimulating the fat storing machinery in the body. If you have not been working out. or muscle building. That number will be the amount of grams that should be consumed daily. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. and aiding in muscle glycogen formation and growth. Women multiply their body weight by two to get their carb gram intake. Beans and oatmeal are two excellent sources of fiber.
Protein intake exceeds output. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. or muscle building. you will want to rotate your carb intake. . burned. Watch out. and replacing tissues. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. This puts your body in what is called a catabolic state. If you eat carbs late in the day. nitrogen balance is an important concept to keep in mind when talking about proteins. this is something that you want. injured. try varying the volume of intake. If you are needing to lose some fat along with building your muscles. state. Protein is involved in growing. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). and then increases insulin levels (ensuring no loss of muscle) on the final two days. On the other hand. Glucose molecules make up carbohydrates just like amino acids make up proteins. For body builders. you will be in an anabolic. your carb intake should decrease. Eat 50% fewer carbs (300g) for two days. Amino acids are the building blocks of protein. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. That is made possible because proteins are the basis for body structures. your body will store them as fat and increase weight gain instead of muscle mass. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Obviously.As your day wears on. and protein is retained in tissue as new muscle is added. Your body is degrading muscle and other body proteins. your body will break down muscle tissue to get it. The total carb intake is the same. You usually see this in people who are starving. if your protein output exceeds intake you would have a negative nitrogen balance. if you consume more than you lose. Your energy requirements will also decrease at this time. then 50% more (900g) for the next two days. For example. so your body won't need as much. If you lose more nitrogen than you consume. repairing. then the standard 600g for the next two days. Protein Another important nutrient every body builder needs is plenty of protein. This is not good because the opposite is now happening. or have a fever.
you'll need the amino acids in protein to work in your body. Saturated fat is bad. even when you are building the perfect body. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. Fat combines with glucose for energy in order to spare the breakdown of protein. Ultimately. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. your body won't grow when it is in a catabolic state. your body cannot break it down very well. protein can do what it is supposed to do .build muscle. The general rule is to consume daily the same amount of grams in protein as your body weight. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. When calculating the amount of protein you are eating. milk 2 T.An anabolic state is when your body has a positive nitrogen balance. Many diets have you cutting back on fat and carbohydrate intake. These are the fats that contribute to heart disease and high cholesterol. you'll need to eat more protein to counteract this effect. While there are proteins in other foods. If you are dieting while body building. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. steak. fish. A 200 pound body builder. That way. Fats Yes. you need to focus on the complete sources rather than those that are incomplete. catabolic means muscle loss. you'll still need some fats in your diet. your protein intake should increase to 1 1/2 times your bodyweight. In body building contexts. Be aware of the amount of protein you are eating and make them work for you instead of against you. concentrate on the complete sources of protein like meat. cooked 5 oz. Because of the chemical composition of saturated fat. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. Fats are the main source of energy in the body. but if you want to get ripped with your body building program. and eggs. therefore. The key to fat intake is to stay away from bad fats and only eat the good fat. cooked broccoli 1 c. . To compensate. would need to eat 200 grams of protein every day to put the body in an anabolic state. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c.
. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Elevated levels of LDL can clog arteries and cause heart disease. saturated fats are hard and solid. This type of fat is often used in commercially processed food because they are preserved longer. Unsaturated fats are easier for your body to break down. as well as egg yolks. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. These fats are most often found in fish and can have some significant health advantages. They are also more readily stored as body fat. Fats keep the body insulated. 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. They can reduce inflammation. Trans fats should also be avoided. Omega 3 Fatty Acids can actually help combat conditions such as depression. Trans fats cause an over activity in the immune system and are linked to stroke. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. help prevent cancer growth. maintain healthy hair and skin as well as providing a sense of fullness after meals.Saturated fats are commonly found in animal products such as meat. These fats are found naturally in foods like nuts and avocados. heart disease. so they should be limited. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. seafood. whole milk dairy products like milk and cheese. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. well. fatigue. At room temperature. They play an important role in protecting the body's vital organs. Because they reduce inflammation in the body. and improve brain function. Unsaturated fats are in liquid form as in oils. and diabetes. So basically. You should truly strive to eliminate all trans fats from your diet. and even Type 2 diabetes. joint pain. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. fat. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Fats are actually an important part of any diet.
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. but drinking actually lowers protein synthesis by twenty percent. magnesium. In fact. Alcohol contains nothing but empty calories. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. it dehydrates your muscle cells. you must be careful not to overdo on the fats. alcohol can have a detrimental effect on your progress. There are several reasons why it does this. it becomes much harder to build muscle. About a 1/2 cup is a good amount. so when those levels are down. phosphorus. That includes alcohol as well. It has no nutritional value but it does contain high caloric content. you will want to pay close attention to the foods you are feeding your body.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. As many know. Having higher levels of testosterone can help with your workouts by making you more aggressive. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. For one. you will not be as intense in your lifting and weight training. Because your cells aren't holding as much water. hydrated and even over hydrated muscles allows for a much higher anabolic environment. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. instead of topping with chocolate or candies. iron and potassium. . relaxation and growth including calcium. Not only will having a hangover lower your workout intensity. But when you are a body builder. Not only that. 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. • Use olive oil in salad dressings and when cooking • When baking. it slows down your metabolism hindering your body's ability to process foods. Alcohol consumption also hurts muscle growth. Many people like a drink or two or even three to help them unwind and relax.
it can be especially important. Contrary to popular belief. drinking water can actually help you shed excess water weight. Water is part of every single metabolic process that the body undertakes. If the liver is doing some of the kidneys' work. and tea don't count either. Water is good for you anyway. For this to work properly. coffee. The liver metabolizes stored fat for energy. Plus. • No regular soda! Diet is better for you anyway and doesn't contain sugar . water can help them work. This water is stored in extra cellular spaces. you need plenty of water. begins hoarding it. The caffeine can increase fluid loss. Without enough water. and water unlocks the power of those vitamins. Water is especially important when following a "high protein" diet. but for body builders. the body. it burns less fat. In addition. your skin starts looking soft and puffy.Probably one of the best things you can do to help your body building workout progress the way you want it to is to drink plenty of water. you'll need much more. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Use artificial sweeteners instead. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. the kidneys can't function properly. and ketones. then you need a basic mega-vitamin. then you need even more water to help your kidneys do their work. A good diet is essential to an effective body building program. You can workout with the intensity of a professional. When this happens. and you should. Water flushes out toxins and other metabolic waste products from the body. some of the load is transferred to the liver. Many vitamins are water soluble. creating an anabolic environment needed for muscle growth. When water is in short supply. If you're eating big to gain weight. urea (a toxic substance). If you're going to be using supplements in your body building program. thinking there's a shortage. but if your diet stinks. you won't be doing yourself any good. water can actually reduce feelings of hunger. as it helps remove excess nitrogen. if you're training hard. Soda. Supplements like creatine work in part because it pulls water in muscle cells. In other words. so you're not getting the hydration you need. For body builders.
• 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
Add browned chicken. Arrange fish and zucchini in a single layer in a large pan. Pan Broiled Fish 1 lb. Broil on top rack for 5 minutes. salt and pepper in. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. or until the fish easily flakes with a fork. stir together mustard and garlic. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Cover with tomatoes and liquid. Bake at 350 degrees for 30-35 minutes. thawed and dried 1 egg lightly beaten 8 oz. garlic & oregano Arrange fish filets in a single layer in skillet. cover and cook on low for 45 minutes. stirring occasionally. 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. Uncover and cook an additional 15 minutes. skinless chicken breasts. Serve over your favorite type of noodle. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. frozen spinach. Fish filets One 14 oz. . drained capers Paprika to taste Rinse fish and pat dry. spinach. Top on whole wheat pasta or brown rice if desired. or put toothpicks through them. Serve. low fat ricotta cheese Salt & pepper to taste 4 boneless. slice in half and flattened Combine the onion.15 minutes. and cheese mixture in a bowl. egg. Serve. Tie the chicken breasts together with butchers twine. Sprinkle with paprika and capers. low-calorie Dijon mustard 1 clove garlic. Put the all spice. spread with mustard/garlic mixture. minced or pressed 2 tbsp. Add the chopped onion and mushrooms. Turn fish over. Put a dollop of the mixture into each chicken breast. Cover and cook over medium heat for 10-20 minutes. Can diced tomatoes w/ basil. Ground Turkey Breast Sauce 1 lb. Pour the spaghetti sauce in. Drizzle with lemon juice. In a separate bowl. Serve plain or over brown rice. Optional: Garnish with lemon slices.
plain. Add mayo. This is also good cold. Chicken. Add barbeque sauce and stir together until well-coated. Cook tuna to desired doneness. Add tuna and sprinkle with seasoning. Cook to desired texture. 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.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. and tuna. Add cheese if you like and let it melt after turning the burner off. Eat plain or on a bed of pasta. barbeque sauce In large bowl or Tupperware. Mix well and spread over bread. and chicken. Fiery Chicken Deluxe . beans. Add tuna with an amount of Worcestershire Sauce that you like. 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. Top with lettuce or spinach leaves and second slice of bread. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. low fat mayonnaise 1 tbsp. mustard. Chop egg whites and add to medium bowl. black pepper. or over some brown rice. Rice & Beans Cooked Shredded Chicken Breast 1/2 . You can eat this on some whole-wheat bread. or just use more egg whites. combine rice. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. combine all ingredients and stir until well-mixed.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Microwave for approximately 1 minute when ready to serve.
Once the roll is ready. the juicier it will be) This works best with a Foreman-style grill. 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.10 hours (the longer. then let it sit in the refrigerator for 3 . mustard and honey. Add garlic and sauté 1 minute. Makes 2-3 servings Garlic Roasted Vegetables . Add parsley and lemon juice. rinsed and patted dry. Fresh bay scallops. Place one asparagus stick on the top and start rolling it.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Heat wine in a medium skillet over medium heat. salt with chicken in a container and really roll the chicken breast around in the mix. Put chicken slices in the container. Cover and cook 1 minute. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. add the salt and pepper. cayenne pepper. Let it marinate for 25 minutes. or bake them for 25 minutes at 375 degrees. minced 1 tsp. Dried parsley Juice of 1/2 lemon 1 lb. You can grill rolls than for seven minutes on the electric grill at 375 degrees. depending on how thick you would like your roll to be. and put the green beans in for 2 . Cut chicken into two to four thin slices. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Snap off tough ends of asparagus and remove scales with vegetable peeler. Place one slice of turkey bacon on each slice of chicken breast. Give the asparagus a quick wash. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Pre-heat.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. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. 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.
Chicken Salad Roll-ups 1 lb. julienne 1 cup dry white wine 1 tsp. fresh 4 tbsp. sealing with a pleat. cut in two pieces 1 tomato. peeled and halved 2 medium onions. Sprinkle each with wine. fruit bits. Salt and pepper to taste. cooked 2 tbsp. peeled and quartered 6 parsnips. and carrot. green onion. fresh. Drink. chopped 4 small zucchini. Combine all the vegetables in roasting pan. sunflower seeds 2 tbsp. herbs. Fold foil edges together. Makes two servings Fish in Foil 1/2 lb. dried rosemary. chopped 1 tbsp. dried fruit bits 1/8 cup celery. chopped 1 green onion. dried thyme. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. zucchini. boneless. peeled and cut into 6-8 wedges 1 large garlic bulb. skinless chicken. Repeat until mixture is used up. olive oil In the Oven: Preheat oven to 400 F. or 3 tbsp. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. chicken and fish. and yogurt.6 carrots. Workout Energy Salad . Roast for about 1 hour 20 minutes or until tender. or 3 tbsp. Roast for about 30 minutes or until tender. or wrap roll-ups in plastic wrap for later use. peeled and quartered 6 shallots. Salt and pepper to taste. and pepper. and place in mixing bowl. julienne 1 carrot. square pieces of foil. drizzle with olive oil and stir to coat. Great with meat. Bake for 15 minutes. Place a piece of fish on each square of foil. drizzle with oil and stir to coat. halibut. broken into cloves and peeled 1 tbsp. On the Grill: Turn barbeque to medium. Combine all the vegetables into a tinfoil bag. celery. Cut two 12 in. 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. Serve immediately. Spread a little chicken mixture on lettuce leaf and roll up tightly. Top each piece of fish with tomato. Combine with sunflower seeds.
combine the vinegar. and pour over salad. and sunflower seeds. carrots. cucumber. sprouts. broccoli. sliced Fresh parsley In large salad bowl. and shake until thoroughly mixed for the salad dressing. torn into bite-sized pieces 1/3 cup spinach. tomato. basil In a medium-sized salad bowl. spinach. mustard. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. and onion. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. In a screw-top jar. . The spin-off is less likelihood of developing heart disease. sliced 1/2 cup mushrooms. lemon juice. green beans. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. peeled and sliced 1/3 tomato. The higher the fat. In a screw-top jar. mushrooms. and diabetes. yogurt. combine steak. 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. Nutrition is very important when you are trying to build up muscle mass. and pepper. combine lettuce. avocado. high blood pressure. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. cut in strips 1 cup broccoli. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth.it's time to make the fitness connection In many cases fitness begins with weight reduction. celery. torn into bite-sized pieces 1/3 cucumber. Weight control . mix olive oil with lemon juice and herbs. cooked and chopped 1 cup green beans. sliced 1 green onion.1 cup lettuce. Muscle Density Broccoli Salad 1/2 pound cooked steak. Arrange salad on a bed of lettuce leaves. cooked and cut 1 stalk celery. parsley. You don't necessarily have to be dieting. mushrooms. Aerobic fitness is related to an individual's body fat. Shake vigorously.
a. 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 . (2) Get motivated. (3) A sense of accomplishment. Compare the benefits of a sound nutrition with the consequences of crash diets. Making nutrition work Improving your nutrition will increase your mileage in many ways. and too strict and will lead only to temporary weight loss. (4) Carry out the strategy. exercise routine. You can even lose weight while improving performance. (1) A healthy appearance. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. (4) A feeling of pride. headaches. (2) An improved self-image. (3) Develop a strategy (diet. dehydration. and so on). Enjoy the payoffs:. (1) Make a decision to lose weight and shape up.. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Stay away from food fads they are usually boring. lifestyle changes. Invest in yourself. unhealthy. b.. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
Your diet per
Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?
b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.
Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram
1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0
Nutrient: Water (necessary for life) Calories: 0
Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories
1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50
Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
poultry or fish without adding fat. (1) TRIM fat from meat. The meat.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . or simmer meat. (3) Remove skin from chicken or turkey. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. b. bake. For them trying to eat just a cookie. and diet according to your plan. The milk and cheese group. But if you plan your diet. Cook meats on rack so that fat can drain off. fish. and baked products. or sparerib is too tempting. Good cookin' for good lookin . (1) Use skim or lowfat milk in recipes when making puddings.7 liter = 24 ounces . have a particular food obsession that must be recognized. (2) Roast. poultry.a memo to the cook for cutting calories during food preparation a. Many people. and dry beans group. You have to make and follow your own rules according to your ability to control what you eat. you can include a favorite high calorie food item as a special occasional treat. Braise in covered pan on stove top or pan broil in a nonstick pan. and add spices to enhance flavors. piece of candy.5 liter = 17 ounces . . broil. soups. The urge to eat the whole thing becomes too great. sauces.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. (2) Substitute plain. Avoidance is one means of control. however.
skim or peel fat off and discard. or baked rather than fried potatoes. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. b. c. However. (1) Steam. vinegar. d. The bread and cereal group. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. The vegetable and fruit group. (3) Try lemon juice or vinegar on salads.(4) Chill meat broth until fat turns light and solid on top. avoid those prepared in cream . Request diet salad dressing. (2) Go easy on sauces. Season with herbs and spices. Check nutrition information label for total calories in each portion. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. d. or bake vegetables. broil. and margarine. butter. or lemon juice for your salad. (3) Check ingredient labels for fat and sugar content. remove the coating and eat only the meat. or sour cream. Cut way back on regular salad dressings. sauces. Substitute lower calorie ingredients. Avoid gravies. boil. butter. (2) Avoid recipes for baked products that require large amounts of fat and sugar. With a spoon or knife. Dining tips a. Remove all the visible fat from the meat. and deep-fried food. most restaurants have them. If the meat has been fried (southern style chicken. Some fruits may be broiled or heated with spices added for flavor. steamed. (5) Have boiled. c. Starchy foods are not fattening when consumed in moderate quantities. (1) Use less fat and sugar than called for in recipes. schnitzel).
If you MUST have a snack. and mineral water add no calories to your diet. Keep a food diary and monitor your own intake. or spaghetti are good potato substitutes.25 litre (8 oz. e. . pastry. regular soda. 11/2 oz. Follow these tips to lose weight and body fat. (1) Eat S-L-O-W-L-Y (2) Consume less fat. gelatin. USE SPARINGLY. a few crackers or pretzels. honey. Alcohol calories American beer. Avoid rich desserts. cakes. ice cream. Plan your food intake and abide by your plan. b. macaroni.) Food Calories 160 250 165 110 200 300 Educate your appetite a. (3) Take smaller portions (4) Consume less sugar. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. Lowfat milk is also a nutritious choice. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day.6 oz. c. have fresh fruits. European beer. if you must. pies. candy. noodles. 12 oz. Also. black coffee. . Always check your intake for balanced nutrition and total calories.25 liter (8 oz. 1/2 liter Cocktails. jigger Dry wine. .sauces or deep-fried.) Sweet wine. cookies. g. 4. Try a slice of lemon or lime in a glass of ice water. (8) Plan snacks. and other sweets. sugar. unsweetened sodas. jelly. baked potatoes with a small amount of sour cream or margarine is a good choice. jam. f. (1/2 cup) Hard liquor. rice. Low-calorie beverages. Carry individually packaged sugar substitutes to sweeten beverages. For example. or delicious low-calorie raw vegetables.
creamed. 25 nuts 252 Mixed. or sugared beverage.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 2 tbs 170 Cashews.) 840 Coke. 160 French fries. b. 1 ounce 150 Grapefruit or orange juice. Weight control . Become aware of how many calories you're consuming.especially in snack foods. Lower in fat. soda. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. (Each teaspoon supplies an additional 45 calories). 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 12 ozs.d. 1/2 liter 250 Creamy salad dressing. Each teaspoon supplies an additional 20 calories. 1 cup 223 Beer (European). Lower in sugar. 1/4 cup 340 Salted nuts: Peanuts. 2 scoops 200 Potato or corn chips. 1 ounce package 180 Chocolate candy.
. or Gosh.3 oz. Dieting is up to you if you are willing to try. Forget those old excuses: But I've got a large frame you know. Try not to be food centered. I haven't weighed 180 pounds since I was 15 years old. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. anger. beef bologna 237 Lean ham 103 1 oz. or discouragement. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. You may be a good athlete now. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Occupy your time with other activities not related to food. Get motivated. think of it as something you have chosen to do. or I can still workout OK.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. it will be easy to give up these typical excuses. Make up your mind to control food instead of letting food control you. This is important if you plan on being successful at losing weight. Don't be angry that you have to lose weight. loneliness. so why lose weight? b. cream cheese 106 1 oz. c. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. If you're serious about losing weight. but you want to strive to be the best. or Everyone in my family is big it's hereditary. big bones.
Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts).d. Breads. enjoy flavors. Remember all the work it took to get you to your desired weight. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. For best results. Cereals. and different whole grain foods differ in nutrient content. and oats) should form the foundation of a nutritious diet. . e. Different foods contain different nutrients and other healthful substances. To make sure you get all the nutrients and other substances you need for health. Make your meals last longer. pause halfway through meals and don't stuff yourself. Choose the recommended number of daily servings from each of the five major food groups. and other substances that are important for good health. They provide vitamins. rice. so choose a variety of whole and enriched grains. Don't cheat. overeating hurts no one but yourself. and Pasta Group: Foods made from grains (wheat. You are always responsible for what you are eating. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Grain products are low in fat. No single food can supply all the nutrients in the amounts you need. h. Stick with it! f. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. or at the table. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. remember. You should consume at least 6-11 servings daily from the base of the pyramid. minerals. Your body is adjusting to your new eating habits and changes are taking place. Construct new habit patterns. slow down. Rice. g. Eating plenty of whole grains. carbohydrates (starch and dietary fiber). unless fat is added in processing. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Make meals as pleasant as possible even if you are cutting down on what you eat. i. in preparation. Don't let this be wasted effort.
rye. To maximize the vitamin and mineral content of your vegetables. Breakfast is a good opportunity to eat some fruit. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. collards. steamer. don't overcook. corn and oat bran). or cooked fruit. Other good choices are citrus fruits. A 3/4 cup of vegetable juice also constitutes a serving from this group. in addition to providing vitamins and minerals. spinach. If you choose fruit juice. Fruit Group: The fruit group. green peppers. whole grain muffins (bran. you should strive for 3-5 servings per day from this group. tomatoes. or a 1/2 cup of chopped. A 3/4 cup of fruit juice equals one serving. A serving size of raw or cooked vegetables is only 1/2 cup. such as cucumbers. Cook in a microwave. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. or pasta is about the same size as your fist. The lighter colored vegetables. Choose dark green. To ensure that you get essential vitamins and minerals. low fat bagels (pumpernickel. vitamins. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. The darker the vegetable. strawberries. and most people eat more. or wok only until tender crisp. whole grain breads and rice. Brussels sprouts. A 1/2 cup of vegetables is about the size of a tennis ball. Juice that you can see through . cantaloupe. The best choices from this food group are bran cereals. orange. which is much smaller than the regular salad served with a restaurant dinner. Vegetables are nature's vitamins. carrots. also provides fiber. cauliflower.Consuming the recommended daily intake is not difficult if you understand serving sizes. and celery are mostly fiber and water with very little calories. kiwi. canned. whole wheat). oat bran. and dried fruit. or minerals. A 1/2 cup of cooked rice. and yellow vegetables. the more likely it is to have large amounts of vitamins and minerals. or winter squash are the best choices. and stoned wheat and whole grain crackers. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. Two to four servings of fruits are recommended each day. iceberg lettuce. A 1/2 cup of fruit is about the same size as a tennis ball. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. Broccoli. bananas. One cup of leafy raw vegetables is also a serving size. cereal.
or grilling. Fish. and beans.(apple. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). so you may not get your daily requirement for the essential nutrients. Milk. Top choices are 1% or skim milk. A serving size of cooked fish. this group can contain large amounts of fat as well. Dry Beans. a 2 1/2 ounce soyburger. For this reason. which can't be made by the body. Quick and easy choices include canned tuna. chicken. 1 ounce of cheese is about the size of four dice. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). and Cheese Group: These dairy products are a great source of protein. Foods from this group are still an important part of a performance diet. A better food preparation choice is baking. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. . minerals. 2 tablespoons of peanut butter. or 1/3 cup of nuts. 1 egg. fiber. Yogurt. Sweets add taste and flavor. The milk group. they are referred to as empty calories. This means that they provide nothing to the body except calories. it does not mean that you should never eat these items. water. however. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. and yogurt. or 2 ounces of processed cheese (American) is considered a serving size. lentil soup. grape. low-fat cheese. Fats. or prune juice). a 1/2 cup of cooked dry beans. peanut butter. poultry. sour cream. However. and yogurt. peach nectar. frying food in fat (cooking oil) once in a while is all right. Oils. or protein. and minerals. Many no-fat or low-fat dairy products are available. a 1/2 cup of natural cheese (Cheddar or Swiss). Most fats and sugars are nutrient poor. milk. Meat. vitamins. can also contain a large amount of fat. and is easily attainable. 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. Eggs. however. Poultry. Like the milk group. vitamins. The recommended number of servings per day for this group is 2-3. For example. One cup of milk or yogurt. including cheese. no vitamins. Two to three servings from this group are required each day. roasting. The serving sizes typically consumed greatly exceed the nutritional requirement. and minerals (fortified by law) especially calcium and riboflavin. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. Most people are at one extreme or the other by consuming too much or not enough from this group.
unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Food processing tends to remove vitamins. High-fat foods contain more calories than the same amount of other foods. fiber. and fiber and add undesirable or questionable additives. Sometimes extra sugars are added to low-fat muffins or desserts. poultry. increase the risk for coronary heart disease by raising the blood cholesterol. vegetables. and they help absorb the fat-soluble vitamins A. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. especially saturated fats. low fat doesn't always mean low calorie. walnuts. and carotenoids. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. For example. choose small portions of foods. a sandwich may provide bread from the grains group. If you choose fish. which is a better choice than potato chips. and sodium. A baked potato is a better choice than mashed potatoes. and cheese from the milk group. Choose them wisely. E. or a favorite dessert. Eating lots of fat of any type can provide excess calories. Also. and they may be just as high in calories. You need some fat in the food you eat. which is a better choice than apple pie. minerals. but most people still eat too much saturated fat. or lean meat.Top choices from this group include olive oil. which is a better choice than apple juice. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. and K. but choose sensibly. and proteins in food supply energy. An apple is a better choice than applesauce. for example. ask that it be grilled rather than fried. Try fruits. whole grain foods. 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. CHOOSE SENSIBLY The carbohydrates. However. and . Some kinds of fat. whole milk. so they can make it difficult for you to avoid excess calories. molasses. turkey from the meat and beans group. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. When eating out. or a cup of low-fat milk or yogurt for a snack. berry jams. butter. D. Choose natural or less processed foods whenever possible. These foods include high-fat dairy products (like cheese. which is measured in calories. cream. In contrast. Snacks and meals eaten away from home provide a large part of daily calories for many people. Fats supply energy and essential fatty acids. fats. Your pattern of eating is also important. notice that many of the meals and snacks you eat contain items from several food groups.
beans. corn oil. Some fish. These foods include liver and other organ meats. olives. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and peanut oils are some of the oils high in monounsaturated fats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. lard. salami. the skin and fat of poultry. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Trim fat from meat and take skin off poultry.Choose 2 to 3 servings of fish. Poultry. such as many hard margarines and shortenings. most nuts. Unsaturated fats occur in vegetable oils. palm oil. sausages. Shellfish.Choose vegetable oils rather than solid fats (meat and dairy fats. lean poultry. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. and coconut oil. . 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 . or lentils often. and Nuts . Choose dry beans. . bologna. sunflower. other lean meats. Vegetable oils such as soybean oil. .If you need fewer calories. These foods include those high in partially hydrogenated vegetable oils.Limit your intake of high-fat processed meats such as bacon. taking care to avoid excess calories. canola. shortening). and mackerel. Meat. such as salmon. Try the lower fat varieties (check the Nutrition Facts Label). Eggs. and dairy fats. avocados. shellfish. and fatty fish like salmon. Beans. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. or nuts daily. tuna.regular ice cream). decrease the amount of fat you use in cooking and at the table. egg yolks. fatty fresh and processed meats. and other cold cuts. peas. Use moderate amounts of food high in unsaturated fats. Keep your intake of these foods low. Fish. Olive.
Dairy Products .Limit your intake of liver and other organ meats. Choose foods lower in saturated fat and cholesterol. fat-free or low-fat yogurt. . not the naturally occurring sugars in foods like fruit or milk. Foods containing added sugars provide calories. . ..Choose fruits as desserts most often. Examples of these foods include milk. some vegetables. Prepared Foods . . and low-fat cheese most often. Sugars and starches occur naturally in many foods that also supply other nutrients. and add little or no butter to your food. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.Choose fat-free or low-fat milk. Sugars are carbohydrates and a source of energy (calories). marbled steaks. but may have few vitamins and minerals. Foods at Restaurants or Other Eating Establishments . Try switching from whole to fat-free or low-fat milk. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. the number one source of added sugars is nondiet soft drinks (soda or pop).Use egg yolks and whole eggs in moderation. and cheese. and grains. During digestion all carbohydrates except fiber break down into sugars. Limit ground meat and fatty processed meats. cereals. breads. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. In the United States. fruits. This decreases the saturated fat and calories but keeps all other nutrients the same.Limit your intake of foods with creamy sauces. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food.Choose fish or lean meats as suggested above.
like soft drinks. Some recipes include table salt or a salty broth or sauce. You will face no nutritional deficiencies. Salt (sodium chloride) is the main source of sodium in foods. Some people add salt or a salty seasoning to their food at the table. consuming less salt or sodium is not harmful and can be recommended for the healthy. High salt intake also increases the amount of calcium excreted in the urine. Not all foods with added salt taste salty. Some foods with added sugars. normal person. At present. you need to go into it with as much information as you can. Never stop learning about your diet and what you put into your body. However. the firmest link between salt intake and health relates to blood pressure. .Sweets and candies. Salt is found mainly in processed and prepared foods. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. and fruit drinks and fruitades are also major sources of added sugars. There is no way to tell who might develop high blood pressure from eating too much salt. cakes and cookies. like chocolate milk. but when you do decide to switch to a meatless diet. Only small amounts of salt occur naturally in foods. 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. also are high in vitamins and minerals. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. The reasons for switching to a vegetarian lifestyle are many. 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. presweetened cereals. Choose and prepare foods with less salt. is of concern. and some cooking styles call for adding a very salty seasoning such as soy sauce. and sweetened canned fruits. 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. Intake of a lot of foods high in added sugars.
• Vegan: Does not eat dairy products. poultry or any slaughterhouse by-product such as gelatin. growth hormones and other veterinary drugs that are given to livestock animals. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. vegetables and fruit. Being higher on the food chain. fish. etc. particularly saturated fats. shellfish or crustacean. The diet progresses through ten levels. becoming increasingly restrictive. There are over 20. Plants do not contain cholesterol. game.000 different drugs. poultry. with or without free-range eggs. or any other animal product. A vegetarian does not eat any meat. You might be surprised to know that there are many different types of vegetarians. The highest levels eliminate fruit and vegetables.Animal foods are higher in fat than most plant foods. These drugs are consumed when animal foods are consumed. including sterols. or slaughter by-products such as animal fats. Vegetarians live on a diet of grains. seeds. Whatever your reason for wanting or not wanting to become a vegetarian. The dangers herein. This is the most common type of vegetarian diet. in secondary consumption of antibiotics. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. eventually reaching the level of a brown rice diet. though each level gradually eliminates animal products. including pesticides. animal foods contain far higher concentrations of agricultural chemicals than plant foods. • Lacto-vegetarian: Eats dairy products but not eggs. The list can go on and on. • Fruitarian. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). fish. are well documented. Vegetarian foods tend to cost less than meat based items. milk and milk products. antibiotics. Consists mainly of raw fruit. eggs. grains and nuts. Being healthier on a vegetarian diet means spending less on health care. herbicides. A type of vegan diet where very few processed or cooked foods are eaten. Vegetarians not eating anything containing dairy products or eggs are called vegans. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Not all levels are vegetarian. nuts. . I have included this section for your personal choice.
big business began changing the way food was not only distributed. cows. many years ago. though in other cases it may simply mean a lacto-ovo-vegetarian diet. the food was pure and unprocessed. people survived on what they could grow or kill. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Persons consuming fish but no meat are sometimes called pescetarians. Somewhere along the way. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. That includes chicken. The women would grow huge gardens that would provide the rest of the nutrition. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. The meat was cleaned and cured without chemicals or preservatives. 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. In fact. The term strict vegetarian may refer to a vegan diet. but not fish. but also how it was processed for human consumption.Other terms can be used in describing various vegetarian diets. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Men would kill deer. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. . and pigs to provide food for their families. They were freaked out by the thought of consuming something that at one time could look them in the eye. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. There really is no single vegetarian eating pattern as you can see from the definitions above. because choosing to eat as a vegetarian is such a personal decision. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Many. though their exact meaning can differ. Back then.
even before the animals are sent to a slaughterhouse. elevated blood pressure. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. and other diseases. Studies were conducted.for anyone! Many animals are also infected with diseases due to poor living conditions. 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. Meat . Mad cow disease is a very real illness that causes dire circumstances even death. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Some of us still don't have much concern over our processed foods. .Initially.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. These two instances .the way animals are killed and the preservatives put into the meat . people just accepted the fact that processed foods were a way of life. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. 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. Then concern began to arise as to how safe these foods really were. In fact. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. They are also often injected with artificial hormones to increase meat production. but others have taken a different turn. Let's look at some common reasons people give for eating meatless meals. It is a lot cheaper to buy vegetarian foods instead of meat. Plus. Once they are killed. 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.especially red meat .are reason enough for some people to give up meat. This can't be healthy . surveys were taken. Horror stories include bashing the beast in the head or giving them a shot to the brain abound.
Protein. most people choose a vegetarian diet for health reasons. provide a wider range of nutrients. their bodies are more refined. but keep us from getting sick. and vitamins are all contained in our foods. 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. they live longer. It's just a more productive and less invasive way to eat that gives way more benefits than not. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. There are six food groups in the vegetarian diet. Medical studies have proven that a vegetarian diet is easier to digest. and imposes fewer burdens and impurities on the body. Their immune system is stronger. fewer dental problems. Vegetarians are less susceptible to major diseases that afflict present-day society. Vegetarians have fewer physical complaints. there can be little doubt that eating a vegetarian diet is a healthier way to eat. This is simply not true. Certain components of food help our bodies not only operate more efficiently. make less frequent visits to a doctor. They include: . and enjoy very productive lives. A vegetarian diet is healthy because it is typically low in saturated and total fat. As a result. Whatever the reason. calcium.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. are healthier. and their physical appearance is better. and thus smaller medical bills.
walnuts.kidney beans. • Dairy products or Soya products . Carbohydrate. and E. etc. pumpkin. • Grains/cereals: wheat (in bread. Fish. • Pulses: peas.• Cereals/grains . maize. Nutrients are usually divided into five classes: carbohydrates. maize (sweet corn). walnuts. and the mineral iodine. zinc. men need about 55g (more if very active). rice. etc. tempeh. Meat supplies protein. • Nuts & Seeds .tofu. beans. in addition to the above.wheat (bread & pasta). sunflower seeds. pine kernels etc. Protein is very important in the diet. Women need about 45g of protein a day (more if pregnant. . rye. barley. rye. millet. Potatoes are a useful cereal alternative. D. although they are needed in varying quantities. lentils. almonds. veggie burgers. rice.almonds. We also need fiber and water.margarine or butter. soya protein etc. lactating or very active). pasta etc). • Pulses . fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. oats. it is worth remembering that everything you eat gives you a whole range of essential nutrients. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. supplies vitamins A. etc. chick peas. baked beans. sunflower. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. linseeds. All are equally important to our well-being. textured vegetable protein. flour. fat. peanuts. tempeh. fats (including oil). Most foods contain a mixture of nutrients (there are a few exceptions. proteins. potassium and phosphorous). Still. oats. barley. All these nutrients can be easily obtained by vegetarians from other sources. • Seeds: sesame. some B vitamins and minerals (mostly iron. sesame seeds. Evidence suggests that excess protein contributes to degenerative diseases. hazelnuts. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. • Vegetable oils and fats . soya milk. brazils. • Fruit & vegetables. • Soya products: tofu. cashews. lentils. vitamins and minerals.
or rice and peas. we don't have to worry about complementing amino acids all the time. The sugars or simple carbohydrates can be found in fruit. We mix protein foods all the time. it can be made up from the body's own stores. cheese. There are three main types: simple sugars. millet. milk and ordinary table sugar. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. porridge. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Adding dairy products or eggs also adds the missing amino acids. buckwheat. e. Amino acids are the units from which proteins are made. any deficiency in one is cancelled out by any excess in the other. whether we are meat-eaters or vegetarians. Even those foods not considered high in protein are adding some amino acids to this pool. A few examples are beans on toast.g. Because of this. We can make many of them in our bodies by converting other amino acids. as long as our diet is generally varied and well-balanced. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. This is not as alarming as it sounds. such as potatoes and parsnips. they have to be provided in the diet and so they are called essential amino acids. Single plant foods do not contain all the essential amino acids we need in the right proportions. rice. vitamins or minerals and they are also the main cause of dental decay. 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. It is a normal part of the human way of eating. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. • Free range eggs. yoghurt (butter and cream are very poor sources of protein). barley. Complex carbohydrates are found in cereals/grains (bread. macaroni cheese. rye) and some root vegetables. oats. Most of our carbohydrates are provided by plant food. pasta.• Dairy products: milk. Refined sources of sugar are best avoided as they provide energy without any associated fiber. It is now known that the body has a pool of amino acids so that if one meal is deficient. quiche. complex carbohydrates or starches and dietary fiber. but eight cannot be made. but when we mix plant foods together. muesli. Contrary to previous . There are 20 different ones in all. The unrefined carbohydrates.
Two of these fatty acids. pulses and green vegetables. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). like sunflower or safflower oil are unstable at high temperatures. Fiber can be found in unrefined or wholegrain cereals. B3 (niacin). . Too much fat is bad for us. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Like proteins. fats are made of smaller units. such as olive oil or peanut oil. folate. as it is now termed. are termed essential as they must be provided in the diet. Mono-unsaturated fats. for the manufacture of hormones and to act as a carrier for some vitamins. or in sufficient quantities. • B Vitamins: This group of vitamins includes B1 (thiamin). but a little is necessary to keep our tissues in good repair. nuts & seeds. The one thing they have in common is that only small quantities are needed in the diet. fruit (fresh and dried) and vegetables. with the exception of palm oil and coconut oil. leafy green vegetables and fruits like apricots and peaches. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. This is no problem as they are widely found in plant foods. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. refers to the indigestible part of a carbohydrate food. linoleic and linolenic acids. are best used for frying as the poly-unsaturated fats. orange or yellow vegetables like carrots and tomatoes. pantothenic acid and biotin. Dietary fiber or non-starch polysaccharide (NSP). It is added to most margarines. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). B12 (cyanocobalmin). B2 (riboflavin). The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red.belief a slimming diet should not be low in carbohydrates. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. called fatty acids. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. In fact starchy foods are very filling relative to the number of calories that they contain. B6 (pyridoxine).
Vegetable sources of iron are not as easily absorbed as animal sources. all leafy green vegetables and potatoes.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. cheese. salad vegetables. lentils and pulses. tap water in hard water areas. Vitamin D helps calcium to be absorbed. Found in leafy green vegetables. The very young. Minerals perform a variety of jobs in the body. eggs. veggie burgers and some breakfast cereals. It is also added to most margarine and is present in milk. These sources are usually adequate for healthy adults. dried fruits. 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. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. leafy green vegetables. • Vitamin E: Vegetable oil. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. nuts and seeds (especially sesame seeds). Vitamin B12 is added to yeast extracts. • Vitamin K: Fresh vegetables. bread. but a good intake of vitamin C will enhance absorption. dried fruits (especially apricots and figs). • Vitamin C: Fresh fruit. • Iron: Needed for red blood cells. cheese and butter. wholegrain cereals. soya milks. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Found in dairy produce. whole meal bread. molasses. eggs.
• Iodine: Present in vegetables. This involves loss of calcium from the bones and reduced bone density. about 99% is in the bones and teeth where it plays a structural role. increasing re-absorption of calcium by bones. sesame and pumpkin seeds. activating clotting factors. Calcium is also needed for blood clotting. In adults. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Found in green vegetables. CALCIUM Calcium is the most abundant mineral in the human body. but the quantity depends on how rich the soil is in iodine. lentils and wholegrain cereals.• Zinc: Plays a major role in many enzyme reactions and the immune system. Sea vegetables are a good source of iodine for vegans. cheese. This may be related to repeated pregnancy with lengthy breast feeding. Calcium can bind to a wide range of proteins altering their biological activity. This is important in nerve impulse transmission and muscle contraction. The main function of calcium is structural. calcium deficiency may lead to osteomalacia (softening of bones). This is finely controlled by hormones. Bone loss occurs with age in all individuals. Metabolites of Vitamin D are important in this. muscle contraction and nerve impulse transmission. Osteoporosis can be due to calcium deficiency. This usually occurs after 35- . Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. The skeleton of a young adult male contains about 1. Calcium also plays a role in cell biology. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. There is continuous movement of calcium between the skeleton and blood and other parts of the body.2 kg of calcium. Of the body's total calcium. This causes bones to be brittle and liable to fracture. Dairy products also have plenty of iodine.
other research has found no difference between vegetarians and omnivores. Most flour is fortified with calcium carbonate so cereals can also be a good source. Calcium is lost in the feces. leafy green vegetables. This usually results from excessive doses of vitamin D and can be fatal in infants. Calcium is also lost during lactation in breast milk. found in certain fruits and vegetables can also bind calcium. This involves sensations of tingling and numbness and muscle twitches. In severe cases muscle spasms may occur. Lack of exercise.40 years and involves the shrinking of the skeleton. brazil nuts. vomiting and calcium deposition in the heart and kidneys. urine and sweat. However. sesame seeds). and oxalic acid. Calcium is present in a wide range of foods. This is due to reduced levels of the hormone. However. Reduced intake leads to increased efficiency of absorption. . Vitamin D is essential for absorption of calcium from the gut. Dairy products. Excess calcium in the blood can cause nausea. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. a component of dietary fiber. smoking and alcohol can all increase the risk. Adaptation to both high and low calcium intakes occur. Phytic acid. Bone loss is greatest in women following the menopause. Uronic acid. Hard water may also provide calcium. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. diets habitually high in these acids are not thought to have a major effect on calcium absorption. oestrogen. Saturated fats can also lessen calcium absorption. nuts and seeds (almonds. being underweight. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Postmenopausal women are particularly at risk from osteoporosis. whole cereals and raw vegetables is one of these. Meat is a very poor source of calcium. This is thought to be due to animal protein increasing calcium loss from bones. 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. and dried fruit are all good sources of calcium for vegetarians. Calcium loss is reduced if dietary calcium is low. found in bran. Calcium balance can be affected by a range of other factors. This is called tetany. Calcium loss is roughly equal to dietary calcium in adults. In infants and children calcium is retained for new bone growth. A number of substances can inhibit the absorption of calcium. tofu.
The nature of fat depends on its constituent fatty acids. Raised blood cholesterol is associated with an increased risk of heart disease. Nearly all the fats in our bodies and in foods are triglycerides. Fats can be classed as either saturated. There are about 16 different fatty acids commonly present in foods. The term lipids include both fats and oils. 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. Cholesterol is present in animal foods but not plant foods. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Fats consist of fatty acids and glycerol. Breast feeding women need extra calcium. Fats tend to be solid at room temperature whilst oils are liquid. Pregnant adolescents are an exception to this. The building blocks of fats are called fatty acids. Therefore. These can be either saturated. . Foods rich in saturated fats are usually of animal origin. monounsaturated or polyunsaturated. calcium absorption from the gut increases and no additional calcium is generally needed. Vegetable fats are generally unsaturated. Fats and oils are essentially the same. Saturated fat raises the level of cholesterol in the blood. monounsaturated or polyunsaturated. having particularly high calcium needs. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium.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. being made up of three fatty acid molecules to one glycerol molecule. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium.
Unsaturated fats are liquid at room temperature. though fish oils may also be high in polyunsaturated fatty acids. rapeseed and soyabean oils.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. suet and meat fat are saturated fats. The body can make its own cholesterol and so a dietary source is not required. arachidonic acid is not an essential fatty acid as was once believed. However. Plant oils may be hardened by the addition of hydrogen atoms. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Fats have a number of important functions in the body. lard. then it is unsaturated. It is present in all animal tissues but is absent from plants. As well as being a concentrated source of energy. If there is just one double bond then it is monounsaturated. converting double bonds to single bonds. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. They are usually of plant origin. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Because of this conversion. Cholesterol belongs to the sterol group of fats. These must be present in the diet as the body is unable to make them itself. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. For this reason. Two fatty acids are termed essential fatty acids. D. If there is more than one then it is polyunsaturated. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Butter. E and K. fish oils are sometimes used therapeutically. These are linoleic acid and alinolenic acid. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. fats act as carriers for fat-soluble vitamins A. Hydrogenated vegetable oils are often present in margarine and other processed foods. Saturated fats tend to be animal fats and are solid at room temperature. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. This process is known as hydrogenation. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. . They are widely present in plant oils such as sunflower.
stress and environmental pollutants can increase the generation of free radicals in the body. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Olive oil is a monounsaturated fat. Egg yolks and highfat dairy products are high in cholesterol. Cholesterol is present in all animal foods but not plant foods. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Meat. including alcohol. These complex molecules are called lipoproteins. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying.Cholesterol is transported in to various proteins. HDL cholesterol may help protect against the risk of heart disease. Polyunsaturated fats can also generate free radicals. There are four main types of lipoprotein involved in cholesterol transport. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. It is the LDL cholesterol which has been linked to heart disease. Fresh fruit and vegetables are rich in these anti-oxidants. Lard and suet are saturated fats. C and E offer protection against free radicals. Coconut oil and palm oil are vegetable sources of saturated fats. saturated fat raising blood cholesterol. Unsaturated fatty acids exist naturally in the cis form. eggs and dairy products all contain saturated fats. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Because of this high blood cholesterol is linked with heart disease. This can lead to atherosclerosis. Cholesterol may form plaques on artery walls if levels in the blood are too high. Polyunsaturated fats are usually from plant sources. A number of factors. Unsaturated fatty acids can exist in two different geometric forms. . The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Saturated fats are nearly always from animal foods. These are called the cis and trans forms. Hydrogenation of margarine causes this to occur. especially when exposed to heat or sunlight. It has been suggested that trans-fatty acids can increase the risk of heart disease. Anti-oxidants such as vitamins A.
avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats.Currently it is believed that around 42% of energy in the typical diet is from fat. The body contains between 3. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron deficiency can lead to anemia. lack of stamina. people with low iron levels having lowered resistance to infection. All these symptoms are associated with decreased oxygen supply to tissues and organs. breathlessness. between 10-20% of child-bearing age women are said to be anemic. Dietary advice is to reduce this. Symptoms of anemia include tiredness. Iron also plays an important role in the immune system. and to use olive oil for cooking purposes. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Iron is essential for the formation of hemoglobin. 2/3 of which is present in hemoglobin. . It also plays a vital role in many metabolic reactions. 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%. However. IRON Iron is an essential component of hemoglobin. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood.5 and 4. A small amount is present as myoglobin. Research has also shown iron deficiency to be associated with impaired brain function. insomnia. and iron deficiency in infants can result in impaired learning ability and behavioral problems. 1/3 suffering from severe deficiency and anemia. which acts as an oxygen store in muscle tissue. Iron deficiency is the most prevalent nutritional problem worldwide. loss of appetite and pallor. The remainder is stored in the liver. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. transporting oxygen in the blood to all parts of the body. spleen and bone-marrow. In developed countries. the red pigment in blood. headaches. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs.5g of iron. Vegetarian diets tend to be lower in fat than omnivore diets. Advice to vegetarians is to keep fat intake to a minimum.
Vitamin C greatly increases the absorption of non-haem iron. and fresh leafy green vegetables. . leafy green vegetables. Lowered levels of iron in the diet result in improved absorption. and some dried fruits.Dietary iron exists in two different forms. plant proteins may not contain all the essential amino acids in the necessary proportions. There are about 20 different amino acids. However. The absorption of iron is influenced by other constituents of a meal. blackstrap molasses. Non-haem iron is less easily absorbed by the body than is haem iron. Foods rich in vitamin C include citrus fruits. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Unlike animal proteins. sugars. Proteins are made up of smaller units called amino acids. as can tannin in tea. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. the amino acids in one protein compensating for the deficiencies of another. Fiber may also inhibit absorption. Iron absorption can also be influenced by the amount of iron in the diet. a varied vegetarian diet means a mixture of proteins are consumed. Excess dietary protein may lead to health problems. Citric acid. whilst in plant foods iron is present as 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. These are the essential amino acids. green peppers. Phytates. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. oxalates and phosphates present in plant foods can inhibit absorption. despite a high intake of fiber and phytate. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Good sources of iron for vegetarians include wholegrain cereals and flours. amino acids and alcohol can also promote iron absorption. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. pulses such as lentils and kidney beans. Haem iron only exists in animal tissues. eight of which must be present in the diet. 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.
valine. Many hormones are proteins. The amino acid that is in shortest supply is called the limiting amino acid. Different foods contain different proteins. There are about 20 different amino acids commonly found in plant and animal proteins. methionine. Certain amino acids can be made by the human body. Good sources of protein for vegetarians include nuts and seeds. cheese and yoghurt). They play a crucial role in virtually all biological processes in the body. protein is used. Most foods contain at least some protein. oats. soya milk and textured soya protein such as soya mince). soya products (tofu. Proteins in skin and bone provide structural support. each with their own unique amino acid composition. However. The eight essential amino acids required by humans are: leucine. Muscle contraction. 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. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. and lysine. threonine. Proteins are essential for growth and repair. immune protection. hydrogen. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Protein can also provide a source of energy. phenylalanine. the essential amino acids cannot be made and so they must be supplied in the diet. . Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Excess protein may also be converted to fat and stored. All enzymes are proteins and are vital for the body's metabolism. tryptophan. and rice). A typical protein may contain 500 or more amino acids. cereals (wheat. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. oxygen. and the transmission of nerve impulses are all dependent on proteins. nitrogen and occasionally sulphur.Proteins are highly complex molecules comprised of linked amino acids. pulses. isoleucine. 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. histidine is also considered to be an essential amino acid. free-range eggs and some dairy products (milk. For children.
However. and in some cases better. Previously. Many plant proteins are low in one of the essential amino acids. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. it is not surprising that animal proteins.Protein quality is usually defined according to the amino acid pattern of egg protein. Soya is a high quality protein on its own which can be regarded as equal to meat protein. milk and cheese tend to be of a higher protein quality than plant proteins. and rice with peas or beans are all common examples of protein complementing. it has been thought that protein complementing needed to occur within a single meal. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. seeds. Beans on toast. cheese or peanut butter sandwich. such as a grain with a pulse. leads to a high quality protein which is just as good. muesli with milk (soya or cow's). Combining plant proteins. This means when two different foods are combined. Vegetarians and vegans eating a well-balanced diet based on grains. than protein from animal foods. The limiting amino acid tends to be different in different proteins. This is why plant proteins are sometimes referred to as low quality proteins. 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 . the amino acids in one protein can compensate for the one lacking in the other. As such. This does not mean that vegetarians or vegans go short on essential amino acids. such as meat. grains tend to be short of lysine whilst pulses are short of methionine. For instance. This is known as protein complementing. pulses. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. which is regarded as the ideal.
This results in anemia. the maintenance of the nervous system. can also occur. There has been considerable research into proposed plant sources of vitamin B12. Many vegan foods are supplemented with B12. seaweeds. This is especially important in tissues where cells are dividing rapidly. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. and growth and development in children. It is exclusively synthesized by bacteria and is found primarily in meat. and so is also known as cobalamin. DNA production is disrupted and abnormal cells called megaloblasts occur. However. particularly the bone marrow tissues responsible for red blood cell formation.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Deficiency can cause anemia. Fermented soya products. Symptoms include excessive tiredness. B12 is necessary for the rapid synthesis of DNA during cell division. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Because infants and children are growing they require more protein than adults (proportional to their body weight). Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. and algae such as spirulina have all been suggested as containing significant B12. While vegetarian diets usually meet or exceed protein requirements. It contains cobalt. . they are typically lower in total intake of protein than non-vegetarian diets. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. eggs and dairy products. Vitamin B12 neuropathy. If B12 deficiency occurs. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Vitamin B12 is necessary for the synthesis of red blood cells. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). involving the degeneration of nerve fibers and irreversible neurological damage.
These cannot be utilized to satisfy dietary needs. When deficiency occurs. folic acid also being necessary for DNA synthesis. an algae available as a dietary supplement in tablet form. In comparison. Fermented soya products. However. seaweeds and algae have all been proposed as possible sources of B12. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. B12 is also important in maintaining the nervous system. it is thought that this is due to the presence of compounds structurally similar to B12. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. dairy products and eggs. Vitamin B12 is excreted in the bile and is effectively reabsorbed. Assay methods used to detect B12 are unable to differentiate between B12 . Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. shoyu and tamari. Vitamin B12 can be stored in small amounts by the body. listlessness. and nori. Anemia may also be due to folic acid deficiency. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. pallor. The only reliable unfortified sources of vitamin B12 are meat. known as B12 analogues. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Spirulina. Total body store is 2-5mg in adults. This is known as enterohepatic circulation. may be obtaining more B12 from re-absorption than from dietary sources. a seaweed. have both appeared to contain significant amounts of B12 after analysis. and poor resistance to infection. including tempeh. found no significant B12. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. People on diets low in B12.breathlessness. analysis of fermented soya products. including vegans and some vegetarians. sore tongue and menstrual disorders. However. known as intrinsic factor. miso. There has been considerable research into possible plant food sources of B12. Other symptoms can include a smooth. Around 80% of this is stored in the liver.
Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. and breakfast cereals. Vecon vegetable stock. These include yeast extracts.and its analogues. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. the bacteria produce B12 too far down the intestine for absorption to occur. veggie burger mixes. as the B12 analogues can compete with B12 and inhibit metabolism. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. particularly in areas where hygiene standards may be low.7 µg. though little is known about this.5 µg. textured vegetable protein. Bacteria present in the large intestine are able to synthesize B12. B12 has very low toxicity and high intakes are not thought to be dangerous. Pregnant women are not thought to require any extra B12. Fermentation in the manufacture of yoghurt destroys much of the B12 present. A slice of vegetarian cheddar cheese (40g) contains 0. It helps with the healing of wounds and is a vital component of many enzyme reactions. In the past. A boiled egg contains 0. vegetable and sunflower margarines. Boiling milk can also destroy much of the B12. B12 not being absorbed through the colon lining. soya milks. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. However. A range of B12 fortified foods are available. Human feces can contain significant B12. 1/2 pint of milk (full fat or semi skimmed) contains 1. Zinc is vital for the healthy working of many of the body's .2 µg. Lactating women need extra B12 to ensure an adequate supply in breast milk. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries.
particularly in association with protein foods. As a component of many enzymes. in insulin activity. 60% is found in muscle. alcoholics and those suffering from trauma or post-surgery. It is always better to seek the advice of an expert before dosing yourself with supplements. in the metabolism of the ovaries and testes. Our body contains about 2-3g of zinc. found in bran. 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. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. and decreased growth rate and mental development in infants. inhibit zinc absorption. There are no specific storage sites known for zinc and so a regular supply in the diet is required. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. It is thought that zinc supplementation can help skin conditions such as acne and eczema. diarrhea. Other symptoms of zinc deficiency can include hair loss. wholegrain cereals. delayed wound healing. nuts. The recommended amounts of zinc for adult men are 1/3 higher than those for women. The first signs of zinc deficiency are impairment of taste. and in liver function. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. beans and lentils. 30% in bone and about 5% in our skin. yeast. prostate problems. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. Only 20% of the zinc present in the diet is actually absorbed by the body. 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. Particularly high concentrations are in the prostate gland and semen. . carbohydrates. Zinc is found in all parts of our body.systems. fatigue. a poor immune response and skin problems. anorexia nervosa. seeds and wholegrain cereals. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Zinc has a range of functions. The more sexually active a man the more zinc he will require. zinc is involved in the metabolism of proteins. lipids and energy. Dietary fiber and phytic acid. Good sources for vegetarians include dairy products. pulses and nuts.
but it is thought that demands are met by increased absorption from the gut. You will have a larger chance of not succeeding if you do it this way initially.g. Excess zinc is toxic. particularly iron and copper. but also some common sense. phosphates. EDTA. hair. skin. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. 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. sweat. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. vomiting and fever. Breast feeding mothers need extra zinc in their diet. Zinc is lost via the feces. Various chemicals added to many processed foods can also reduce zinc absorption e. Too much zinc will interfere with the metabolism of other minerals in the body. semen and also menstruation. 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. A vegetarian diet makes you a healthier person. Pregnant women do need extra zinc. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Baking can destroy over half the phytic acid in whole meal bread. A deficiency of zinc in the diet means zinc absorption is improved. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. . but getting started with this new lifestyle takes not only dedication. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. such as Iran and other Middle East countries.
take the next step by making sure you always buy free-range eggs and vegetarian cheese. Buy a vegetarian cookbook (or borrow one from your local library). cous cous and all sorts of vegetables. As you get more confident about vegetarian food. Be careful about hidden non-veggie ingredients in foods.Some people start out by eliminating red meat first.usually from people who know very little about their own health and dietary needs. we'll give you some great veggie recipes. there are literally hundreds of vegetarian cookbooks around. but you can learn to stay healthy by understanding what it is your body needs. If you've grown up eating meat. tofu. Try something new. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. this can be difficult. including meat alternatives like mince and sausages made from soya or Quorn(tm). but always be a learner when it comes to your body and what you put into it. Vegetarians are sometimes the brunt of jokes and prejudices . Educate yourself by reading labels or making all your food yourself. And. . Be prepared to take a little teasing or snide remarks. We've given you most of what you need to know in the above chapters. 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. remember to let them know in advance that you are vegetarian. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. You'll have to change your habits. then two or three days and eventually every day. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Others eat vegetarian food one day a week. pulses. to avoid any embarrassment when friends are cooking for you. then fish. Whether you need simple step by step instructions or gourmet dishes to impress your friends. Learn as much as you can about nutrition and what your body needs to thrive and prosper. A little later in this book. Don't be put off by a bit of teasing or ill-informed scare stories. The important thing is to work out what will suit you and stick with it. 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. Don't go it alone. then poultry.
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. Most people keep a few stock items in their kitchen cupboard or freezer. 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.will be suitable for vegetarians . Then you'll need to stock up on vegetarian friendly foods. but you don't need to buy everything! In fact. dairy products. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat. frozen chips etc .g. free-range eggs.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. sunflower and many others) The list looks long. Donate it to a church or local food pantry. flour. many meat-flavored varieties are actually vegetarian) Yeast extract (e. Many of the basics . Don't throw that food away.bread. That includes anything made with animal products or preservatives. pumpkin. vegetable oil.
veggie sausages. DINING OUT For many new or wannabe vegetarians. you can break all the rules. Most all of the better chain food restaurants have salad bars. ask your server what is available. pulses or just vegetables.Eating vegetarian is a real culinary adventure. all have something vegetarian on the menu.html> are more than happy to whip something up. feeds their ego and gets you an outstanding meal. you will get a yes. or stick with more familiar tastes if you prefer. well stocked salad bars. Many of your favorite dishes. Or worse. It shows their talent.com/theme/609/restaurants. . baked beans. pasta sauces and soups are all suitable for vegetarians already. Once you've broken out of the conventional meat-and-two-vegetable routine. such as spaghetti bolognaise.associatedcontent. pizzas. that fear keeps them from accepting dinner invitations from family and friends. If not. Look at the soup bars also. If you know you are going to be eating in restaurant X on Saturday. Many have extensive. can something special be prepared. ratatouille. If not. many of the soups are bean based with no meat. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. stir-fry and curries can be made with soya mince. If you find yourself in that predicament. If you are going to a quality restaurant or one that is locally owned. Most chefs in quality restaurants <http://www. jacket potatoes. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. many cheeses and all sorts of ready meals. Most often than not. call ahead and ask if they offer vegetarian entrees and if not. chili. you will almost always be able to find a vegetarian friendly meal on the menu. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Bean burgers. scrambled eggs. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner.
rice and noodles. although not all cities have them. offering delicious vegetable entrees. yogurt and fruit or a number of other meatless items off the menu. Plain cheese pizza. Pasta with meatless marinara sauce is a staple menu item. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. and not beef or chicken). Most fast food chains now offer garden salads in a wide variety of different flavors. dolma (stuffed grape leaves). you can add a baked potato. If you're new to Indian cuisine. are just as tasty as the meat-loaded kind. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. spicy lentil dish. And if the gang heads out for pizza. The Indian diet has a rich tradition of vegetarianism. though. too. get their protein from rice and beans (just make sure that they use vegetable broth. Order your salad with no meat and you're set to go. Japanese. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. too. as well. Many Italian soups. Hit a Greek restaurant and load up on hummus. be aware that many Indian dishes are prepared using clarified butter. delightful little pastries stuffed with meat. and they'll make sure your meal comes the way you want it. Tell your waiter that you don't eat meat. Other ethnic options are excellent choices for vegetarians. spanikopita (spinach pie) and salad made with a grain called tabouli.Italian restaurants are another great option for vegetarians. Just take a moment to quiz your server about how the dishes are prepared . which are an excellent source of protein (and delicious). you have a delightful adventure ahead of you . you can have gazpacho (a cold vegetable .some dishes that sound vegetarian on the menu may contain meat or eggs.try dal. At the big chain restaurants like Olive Garden or the Spaghetti Factory. which is loaded with vegetables.Even fast food restaurants are getting into the healthy trend. baba ganoujh (a delicious eggplant spread). Depending on the chain. and samosas. don't fret . as it pasta primavera. Indian restaurants are terrific for vegetarians. or even a cheese-less pizza topped with vegetables. you were wrong. called ghee . Chinese restaurants are great for vegetarians. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. If you like Mexican fare. such as pasta fagioli. especially the ovo lactos. or Mexican food. ovo lactos have lots of options. If you thought you'd never dine again under the Golden Arches. a traditional.just ask that your meal be prepared with vegetable oil instead.
Etiquette is. Or you may end up in a situation where your hosts simply have no idea of what your needs are. If all there is on the table that you can eat is bread and salad.can be problematic for people on special diets. about behaving well under challenging circumstances. Here they are worrying about your health and you are worrying about hurting their feelings. smile and say that they're so delicious that you're happy to enjoy them. Offer to show them websites. If you're not comfortable with taking a chance on the veggie burger. But what if you're the guest? Often. you really do have to stand firm. Even if it's disappointing. Dinner parties .burritos. enjoy the company and have a good time anyway! . the family member or friend that just will not accept that you've gone meatless. do so . tostadas and tacos.both attending them and hosting them . They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Assure the well meaning.chat with your tablemates. but often misguided. loved one that you are indeed paying attention to your health. and you have the research to back it up. If you're the host. In those cases. even if your hosts know that you're vegetarian. they may not know how to feed you. That you feel. you need to make the best of things. remember that's it's just for one meal . fundamentally. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. you can make sure that you have a tempting variety of delicious foods. enchiladas. Don't be afraid to ask questions when you are dining out.soup). The choices are more diverse than what you think. the breaded and fried) and bean-and-cheese versions of all the usual favorites . It's tough. simply order a salad or baked potato. if you're questioned. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle.and. books and magazines so they can learn more. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. chiles rellenos (green peppers stuffed with cheese. This is one time. that your diet is the perfect diet for you.
by all means do that. When having people to your home for dinner.how about offering the same courtesy to them? When you invite guests to dinner. or dairy. and you think there might be challenges finding something to eat. If the conversation is compelling. It helps them to feel comfortable if they don't want to eat something . but only do so if you won't be compromising your choices. but you won't be suffering from hunger pangs throughout the evening. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. do what children do . It's a choice only you can make! . You should only serve meat if you genuinely feel comfortable doing so. Whatever happens. stick to your choices and prepare a vegetarian dinner. ask them if they have special dietary needs. Hide the meat under some lettuce. or your hostess sits a plate of animal food in front of you. or peanuts.no one will be looking at their plate and wondering why there's still food there . then eat a light meal before you leave the house. and it's considered rude to draw all of the conversation to yourself in such a manner anyway.squish things around and mess up your plate. You'll be surprised at what people have to say . Chances are good that people won't even notice that they are eating dishes that don't contain meat.and it'll save you the effort of serving. To be blunt. If someone asks.If there's absolutely nothing on the menu that you can eat. most people won't notice how much you did. Even under the worst circumstances there will be something for you to snack on.some are allergic to bell peppers. One sure way to make everyone happy is to serve a variety of different dishes buffet style. If you're headed to a big social event like a wedding or a family dinner. You can choose to prepare a separate meal in your home for your meat eating guests. you can make them feel extra welcome in your home. so you have more time to enjoy your guests. eat. don't make an issue of your diet. no one is really interested in what you can't eat. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. or didn't. Part of being a terrific host is anticipating your guests' needs. allowing guests to fill their plates only with what they want. tell them you're vegetarian and steer the conversation to something else. Think about how you'd like to be treated when you go to dinner at a friend's home . If you're comfortable handling meat products and are doing it for the courtesy of your guests. and leave some empty space so it looks like you ate something. or if there's anything they absolutely hate.
At the four-to-six month mark. as yet unidentified. is made as close as possible to that of mother's milk. your child is still a vegan. as it's not designed to meet their nutritional needs.soy is less likely to cause allergies than cow's-milk-based formulas. Infant formula.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. This isn't necessarily true. as it can cause intestinal bleeding and lead to anemia. substances in breast milk that make it superior to infant formula. In addition to the sugars and other nutrients. 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. Out first food is our mothers' milk. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. the alternative to breast milk. for most babies. and it's all we require or should eat for the first four to six months of life. it's time to transition to solid foods. (And if you're a vegan and you breast feed. Cow's milk should never be fed to babies under one year old. . THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. too . made just for us and full of all the nutrients we need. breast milk is the optimal food.breast milk is a natural food for humans while cow's milk is not). But don't give regular soy milk to a baby less than a year old. The good news is. choose a soybased formula . your breast milk is superior to that of meat-eating mothers . Whether or not you breast feed is entirely your decision but.you're not passing on any of the antibiotics. what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead.So you've decided to become a vegetarian. pesticides or other contaminants that you would if you were eating meat. Also. and when she takes a quart or more of a formula per day and still acts hungry. The timing varies from baby to baby . it's time to introduce your baby to solid foods. if you're a vegetarian. scientists believe that there are other. Should you decide not to breast feed.
rice cereal is best. Start with raw. If you buy prepared foods. you can give him water. Once your baby eats cooked cereal. so that their systems can get used to the change in diet. Nut butters should not be fed until after 12 months. preservatives and any other additives that your baby doesn't need. regular soy milk or rice milk. except for not feeding them meat.they'll be a bit fussy sometimes. about a half-ounce per serving. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. Adapt the guidelines in the baby books to the vegetarian diet. At seven to ten months. as well as soy cheese and soy yogurt two servings per day. Start with cooked grains . lettuce and other leafy green vegetables. you can start offering your child some vegetarian versions of classic kids' favorites. large. which can be cooked until fairly soft and have a pleasant.You'll want to introduce solid foods slowly. begin to slowly introduce other foods. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. regular soy milk. When giving babies "finger foods. juice.once your child is old enough to transition off formula. It's smart to introduce new foods one at a time. sharp. As you ease into the toddler/preschooler years (ages 1 to 4). Slowly add tofu into their meals and snacks. hot dogs and sandwich slices . As long as it's safe for the baby to chew. and lightly blanched and cooled broccoli. or any other nutritious liquid. Vegetarian and vegan children are just like any other kids . Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk ." take care that the foods aren't too hard. Follow the same feeding schedules and advice that you would for any other baby. so if your baby has sensitivity to a food you can easily identify it. start introducing high-protein legumes to the baby's diet. or round. an vegetables that adults eat are fine for a child. Good choices are carrot sticks. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. as almost every baby can digest it easily and unlikely to cause an allergic reaction. buy ones that are free from added sugars. starting with veggies that are easy to chew and unlikely to present a choking hazard. Most babies are very fond of lentils. bland flavor. Raw vegetables can be introduced then. 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.
You choose someone to spend the rest of your life with and.add avocado. cookies and other baked goods Vegetarian diets feature a lot of bulky. filling plant foods. they sometimes don't get all the calories they require. Peanut and almond butters are excellent sources of calories for kids. fruits and vegetables to add lots of necessary nutrients to their diet.especially if you have a husband or wife who loves a nice juicy steak on a regular basis.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. they caught up by age 10. One partner may be a social butterfly but . 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. He loves reality television. too. when they were actually taller than average. 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 . she adores opera. So be generous with the snacks featuring grains. as time passes. Very young children also need to eat more than three meals each day. you often find yourselves negotiating to find a middle ground that you can live with. and since small children have equally small stomachs. One of you is messy.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. Don't worry about a vegetarian diet affecting your child's growth . which is calorie-dense and full of good fats. to sandwiches. but the other is neat. All marriages are about compromise. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation .
so that you can enjoy a fine meal together. • Be a positive role model. • Try to get your partner to compromise on certain foods. The key to making it work is acceptance of each other's choices. • Don't talk endlessly about your diet. . appealing meals so that your partner can see that the diet isn't boring. But that's unrealistic . • Play an active role in shopping and preparing meals. • Never attack your spouse's point of view. the subject will come up naturally . to believe that your ideal partner will share all of your values.but you can control how you behave towards them. Try to respect their decision. veggie burgers and non-dairy cheese at home. it isn't a choice designed to make your life unhappy or more complicated.but don't lecture. It's understandable. As the popularity of vegetarianism increases. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. on convenience or on habit. getting to work and raising children can sometimes make even the smallest difference seem enormous. and it has to be for them." particularly if they're simply eating the same diet as most of the other people they see every day. Married couples figure out how to adapt to such differences. you may be turning them off entirely. If your partner is interested. and the day-to-day struggle of paying bills. Cook a variety of tasty. See if you can get them to eat soy hot dogs. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. No one likes to be told that they're "bad. too. when you're single and dating. closing the door to them making that step themselves in the future. • Acknowledge that your spouse's diet isn't meant to hurt you. If you judge your spouse harshly for not joining you in your vegetarian journey. Buy a few cookbooks and try new recipes to keep things interesting. There are probably far more of those than there are issues on which you don't see eye-to-eye. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. If your partner eats meat. Choose venues that offer both meat dishes and vegetarian options. Try to keep in mind that your choice to become vegetarian was a personal one.the other's happy to stay home every night with a good book. • Try to find restaurants where you can eat together. You can't control what your spouse eats . Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. You and your spouse may agree on a lot of things. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. especially in public. whether it is based on ethical principles. but still disagree on how to eat. doing laundry.no two individuals are exactly alike.
your children or roommates. and nagging doesn't help. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. so only you can figure out the answers to these questions. 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. and dedicate a special section of the refrigerator to meat storage.and not turning them off by lecturing them! Only you know the dynamic in your home.• If you've agreed not to eat meat at home. Although vegetarians aren't looked down upon today as much as in the past. any more than it's theirs to turn you back into a meat-eater. you may find them ridiculing your food choices or even actively trying to sabotage you. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. asking that it's wrapped in such a way that you don't have to look at it.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . DEFENDING YOUR CHOICE Being new to vegetarianism. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Again. If they want to change. Eating together is one of the great pleasures of any relationship. One thing is certain. If you can't stand to have meat around you at all. however . Whether you live with a partner. accept that your spouse may eat meat sometimes when they're not with you. you can't control what they eat.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. this is a huge issue. your parents. that's great . You may have to ask the others in your home to cook meat outside on a grill. there will still be people who think that your new lifestyle is a weird one.and if they're not supportive. . Even if they're supportive of your decision. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices.
It all comes down to what your needs are. even though many Israeli soldiers do not normally keep the kosher laws. 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.If your feelings aren't that strong. 2. here are some helpful tips to allow you to deal with your partner's choice: 1. so that nobody's beliefs will be violated. while your spouse would be doing so if she/he ate meat. Becoming a vegetarian is an exciting change in your life. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. 4. When family and friends begin to question your new meatless diet. 3. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Try to see the positive side of your partner's diet. Try to find some good vegetarian recipes that you find convenient and enjoyable. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Learning how to cook without meat can be a daunting task. Here are some great recipes for you to try. . but it doesn't have to be. and that you can share together. (Vegetarian food is also available for Israeli vegetarian soldiers. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Try out a few of these yummy recipes. If your partner has decided to go vegetarian and you don't embrace that choice. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". and when . that all meals served by the Israeli military are kosher. for example. A little compromise and understanding can go a long way. and prepare your own entrée on the other nights. The vegetarian lifestyle will be most difficult for the non-vegetarian. Consider. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. you may simply want to negotiate who cooks what. You don't need to be an expert. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. and the compromises you and your family are willing to make.) 5.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week.
husks removed • 1 large onion. Bake in the preheated oven for 20 to 25 minutes. and ketchup. Bake for 20 minutes. boil tomatillos and chopped onion in water to cover for 10 minutes. chili powder. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Place seam side down in an oiled 9x13 inch baking dish. In a bowl. and place in an oiled baking dish. Spoon tomatillo sauce over enchiladas. or until tender. salt. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Meanwhile. puree with half of the cilantro until smooth. or until hot and bubbly. toss diced potatoes together with cumin. Fill tortillas with potato mixture. Set aside to cool. Fry tortillas individually in a small amount of hot oil until soft. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn.Potato and Bean Enchiladas • 1 pound potatoes. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Mix potatoes together with pinto beans.5 ounce) can pinto beans. coarsely chopped. and spread remaining cheese over sauce. Once cooled. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. and roll up. 1/2 cheese. and 1/2 cilantro. chopped • 1 bunch fresh cilantro.
and simmer for 20 minutes. and squeeze out the excess liquid into another bowl. split . chopped 1 egg. Wrap the mixture in cheese cloth or paper towels. until brown on both sides. and chili powder. celery. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. place on skillet and flatten with a heat-proof spatula. about 6 minutes. Bring to a boil. Sauté onions. The starch from the potatoes will settle into the bottom of the bowl . coarsely shredded 4 green onions. salt and pepper. finely chopped • 1 egg. Stir in tomatoes. For each pancake. Season with cumin. Black Bean Rice Burgers • 1 (15 ounce) can black beans. egg. and basil. Stir in green pepper. and reserved potato starch.pour off the water and save the remaining potato starch. green onions. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. oregano. Cook until vegetables are tender. and cook 4 minutes. In a large bowl. heat skillet over medium-high heat. press together about 2 tablespoons of the potato mixture with your hands. and corn. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. mix the potatoes and onions. turning once. lightly beaten • 6 tablespoons salsa. Serve hot. kidney beans. Stir in mushrooms. Cook for about 8 minutes. rinsed and drained • 1 cup cooked brown rice • 1 small onion. peeled and coarsely shredded 1 medium onion. Cover. and garlic until tender. red pepper. combine the potato mixture. Potato Pancakes 4 medium baking potatoes. stirring occasionally. and reduce heat to medium. carrots.
egg and 2 tablespoons salsa. Moisten edges of rectangles with water. thickness. Broil 6 in. Sprinkle half of the Parmesan cheese over each tomato. Sprinkle each with 1/4 teaspoon oregano. Cover each with remaining dough. sprinkle half of the cheddar cheese and cayenne pepper. 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). Top with a tomato slice. Cook over medium heat for 4-5 minutes on each side or until firm and browned. from the heat for 4-5 minutes or until cheese is bubbly. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Flatten to 1/2-in. mash beans with a fork. Place 2 slices mozzarella on each rectangle. 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. Place 2 rectangles on a 9x13 inch baking sheet.In a large bowl. Unwind the roll dough. Tomato Cheese Melt • 1 onion bagel or English muffin. combine sour cream and remaining salsa. Add the rice. burger. Bake in the preheated oven 10 to 12 minutes. mix well. Top each with 2 teaspoons tomato paste. In a small bowl. or until golden brown. and separate into 4 rectangles. onion. Place a lettuce leaf. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Press the edges firmly with a fork to seal. Pinch together perforations to seal.
sliced • 1/4 pound zucchini. and continue baking 10 minutes. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. melt butter. stirring every 15 minutes. chopped • 3/4 cup dry white wine • 3 tablespoons butter. In a medium baking dish. Heat oil in a medium saucepan over medium heat. Remove from heat and stir in soda and vanilla. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Place popcorn in a very large bowl. tomatoes with liquid. Stir in brown sugar. zucchini. Place in two large shallow baking dishes and bake in preheated oven. Monterey Jack cheese.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). basil. stirring constantly. Remove from oven and let cool completely before breaking into pieces. stir. garlic. 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). chopped • 1 (8 ounce) can garbanzo beans. Bring to a boil. stirring to coat. garbanzo beans with liquid. wine. mix onion. Stir heavy cream. and continue baking 30 minutes. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. In a medium saucepan over medium heat. and saute onion until tender and lightly browned. Pour in a thin stream over popcorn. Cover. butter. and bay leaf. and Romano cheese into the vegetable mixture. corn syrup and salt. until cheeses are melted and bubbly. Uncover. and bake in the preheated oven 30 minutes. Boil without stirring 4 minutes. for 1 hour.
nutmeg. thyme and sliced artichokes and cook for 25 minutes. Stir in vinegar and cook for approximately 3 minutes. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. cayenne. sliced • 3 pounds carrots. mashed • 3/4 cup white sugar • 1 egg. Stir in capers and parsley. in order for vinegar to evaporate. It works well when using a 3 millimeter slicing disk. vegetable base. Add dried mushrooms along with the water they soaked in. garlic and shallots in olive oil and set on low. fresh mushrooms and carrots. Let cook for 15 minutes. Using a extra-large stock pot sauté onions. slice thinly and set aside. Stir in water.• 3 pounds thinly sliced shallots • 3 small red onions. chopped • 3 cloves garlic. salt. pepper. season with salt and serve. softened in water • 3 pounds fresh mushrooms. 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. Cook for 15 minutes. Sprinkle flour over onions and cook for 1 minute. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . lightly beaten • 1/3 cup butter.
mix together brown sugar. 2 tablespoons flour and cinnamon. softened • 1/4 cup butter. Bake in preheated oven for 18 to 20 minutes. combine brown sugar and cinnamon. Cover and let rise until nearly . 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. until a toothpick inserted into center of a muffin comes out clean. Sprinkle topping over muffins. Spoon batter into prepared muffin cups. In another bowl. mix together 1 1/2 cups flour. beat together bananas. In a small bowl. press Start. baking soda. Place rolls in a lightly greased 9x13 inch baking pan. cover and let rest for 10 minutes. In a small bowl. sugar. Stir the banana mixture into the flour mixture just until moistened. Select dough cycle. baking powder and salt. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. egg and melted butter. or line with muffin papers. Lightly grease 10 muffin cups. Roll up dough and cut into 12 rolls. In a large bowl. After the dough has doubled in size turn it out onto a lightly floured surface. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. softened • • 1 (3 ounce) package cream cheese. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. room temperature • 1/3 cup margarine. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Roll dough into a 16x21 inch rectangle. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal.
Sauté this for another couple of minutes. then add your drained. move them to the sides of the pan and form an empty circle in the middle for your tofu. While rolls are baking. Remove from heat and add mustard and margarine. vanilla extract and salt. When they are good and soft. Bake rolls in preheated oven until golden brown. about 15 minutes. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. add the yeast and sauce and mix it all in to coat until that becomes golden brown too.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . When it looks like you could eat it. use extra firm). When it starts to get golden. You can add some turmeric for color if you like. beat together cream cheese. 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. Heat on Med until thick and bubbly. confectioners' sugar. Meanwhile. preheat oven to 400 degrees F (200 degrees C). Set aside. 1/4 cup butter. Stir Fry: Sauté onion and green pepper in oil. Add more oil to the middle of the pan.doubled. crumbled tofu (don't use silken. Spread frosting on warm rolls before serving. about 30 minutes.com/products/censura. Add water and mix thoroughly. mix in the peppers and onion and keep frying.
1/2 cup salsa (optional) In medium-large saucepan. nutritional yeast. Add cooked veggies and coat them w/sauce. beans. Meanwhile. Add rest of cheese on top of that. Add water and mix thoroughly. cumin. Spoon in filling. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Meanwhile. pinto. You can add dairy free milk and use veggie bouillon cubes. Bake at 400 for about 45 min. Roll and push to one . Thaw pie shell and take 1/2 out of the tin. 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. just keep it till later). Add slowly either cornstarch or flour till slightly thickened. cilantro and salsa to sauce. and close it up as best as you can w/ the torn top shell. Set aside 1/2 cup of cheese sauce in separate container. chopped 1 can olives. Remove from heat and add mustard and margarine. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. combine flour. and lower heat. black). salt and garlic powder. then add spinach on top. drained 2 medium onions. chopped 1/4 cup chopped cilantro. To make sauce.A variety of veggies such as green beans. mushrooms. Cook in microwave or oven till about 3/4 cooked. layer 1/2 cheese on bottom of lower crust. tarragon. Place a tortilla in pan and cover in enchilada sauce. or just about anything. Spoon in veggies and sauce. Heat on medium heat until bubbling and thick. zucchini. olives. till crust is brown and delicious cheese and juice oozes out. Add onion. heat broth in large kettle. add spices. cook chopped veggies (NOT spinach. or whatever you like. Mix it up.
Uncover and bake an additional 20-30 min. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. place 3 noodles on top of that and spread tomato sauce and spinach on top of those.. just to make it a little bit more cheesy!). sliced . cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. place over medium-high heat until hot. vegan cream cheese 2 Tbsp. set aside. 30-45 minutes. Add herbed tofu. Place 3 lasagna noodles in bottom of 11x7 baking dish. spread carrot mixture over top. stir well.end of pan. Bake at 350 until brown. until it is thoroughly heated. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. and lemon juice. vegan cream cheese.. Stir in nutmeg (possibly you could add some about 1/4 C.. keep warm. Add olive oil to a large skillet. Remove from heat. at 375 degrees. sauté for 1 minute. Continue until all tortillas filled.. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. nutritional yeast at this step. use your own judgment. top with spaghetti sauce. simmer uncovered for 5 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. repeat process until all noodles are used up. Add parsley and garlic. Cover and bake 15 min. Usually lasagna takes about 45 minutes to cook thoroughly. herbed tofu 8 oz. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Add carrots and veggie broth.
combine the onion with the rice and all the remaining ingredients. pink. Remove from heat and stir in basil. or black beans. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. or until the top is golden brown and bubbly. In a mixing bowl. 1 1/2-quart baking casserole. Add the onion and sauté over low heat until lightly browned. 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. Bake for 35 minutes. and add tomatoes. salt and sugar. Heat the oil in a small skillet. Pour the mixture into a lightly oiled. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Allow pan to cool. covered. Cook over medium-high heat and bring to a boil. remove pan from heat. seeded and minced. about 20 minutes. Reduce heat to low and simmer. 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. Just as the garlic begins to turn brown. Stir together thoroughly. be careful not to burn. TORTILLA CASSEROLE One 16-ounce can pinto.• 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. water. wine. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . preferably organic • 1 to 2 fresh jalapeño peppers.
Bake the casserole for 12 to 15 minutes. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. thawed 2 scallions. 2-quart casserole dish and layer as follows: 4 tortillas. Let stand for a minute or two. or until the cheese is bubbly. and then add the baked tofu and . Add the mushrooms and continue to sauté until the mushrooms are wilted. Pour in the sauce. half of the bean mixture. spelt. then remove from the heat. half of the cheese. Repeat the layers. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Simmer gently until the sauce has thickened. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Bring water to a boil in a large pot. drain them. Mix thoroughly. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. according to package directions. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Lightly oil a wide. cheddar. overlapping one another. and then return them to the pot. finely diced • 2 to 3 scallions. etc.2 cups frozen corn kernels.) • 1 tablespoon light olive oil • 3 medium celery stalks. stirring constantly. heat the margarine or oil in a medium-sized saucepan. Combine the first 7 ingredients in a mixing bowl. then cut into squares to serve. In the meantime. Slowly pour into the saucepan. Add the noodles and cook until just tender. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. When the noodles are done.
TORTILLA FIESTA • Flour tortillas. drained • Cured olives. Transfer the mixture to an oiled. or until the top is golden brown and beginning to get crusty. black or green • Fresh mozzarella balls or very fresh tofu. 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. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. soy yogurt. diced and sprinkled with vinaigrette . large shallow casserole dish. burrito. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Top generously with wheat germ. Bake for 30 to 35 minutes.or soft taco-size. warm the refried beans in a saucepan with a little water to loosen. Place everything on the table.scallions and season to taste with salt and pepper. 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. black olives. warmed or taco shells. and then cut into squares to serve. Allow to cool for 5 minutes. Cook some quick brown rice according to package directions. cooked with a vegetable bouillon cube.
or rice cream cheese . and serve. cut each in half lengthwise. Stir in the pasta sauce (and if you've used dry pasta. Pass around the Parmesan cheese for topping the pasta. Scoop out the inside of each potato half. leaving a sturdy shell. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When the pasta is done. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. MUSHROOM-STUFFED POTATOES. When cool enough to handle. soy. drain it and return it to the pot. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. green part only. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. • 4 large baking potatoes • 1/4 cup organic dairy. Heat as needed in the microwave or in a preheated 400-degree oven. While bringing a large pot of water to a boil and cooking the pasta. Warm up as needed.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. the diced tomatoes). Stuff the mixture back into the potato shells. about 1/4 inch thick all around. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. prepare a platter or two of antipasto and slice the bread. Add the remaining ingredients and stir well to combine.
cover.• 1 tablespoon light olive oil • 1 large onion. 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. Stir in the cream cheese. liquid and all. Add the remaining ingredients and stir well to combine. 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. leaving a sturdy shell. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. with the mashed potato in the mixing bowl. Scoop out the inside of each potato half. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Scoop out the inside of each potato half. cut each in half lengthwise. leaving a sturdy shell. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Add the onion and sauté over medium heat until golden. Heat as needed in the microwave or in a preheated 400-degree oven. Season with salt and pepper and stir well to combine. chopped • 8 ounces white or cremini mushrooms. When cool enough to handle. about 1/4 inch thick all around. Stuff the mixture back into the potato shells. and serve. cut each in half lengthwise. Add the mushrooms. Heat the oil in a medium skillet. about 1/4 inch thick all around. Combine the mushroom mixture. stirring occasionally. and serve. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Stuff the mixture back into the potato shells. soy milk. or rice milk • 2 cups finely chopped broccoli florets. and cook until they are done to your liking. When cool enough to handle.
about 4 to 5 minutes. Cook over medium-low heat.• 1 tablespoon honey. Remove from the broiler and transfer to a serving container. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Broil until the mushrooms begin turning dark and are touched by charred spots. If using shiitakes. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Just before serving. then cut into wedges to serve. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Allow to cool completely. shiitake. thinly sliced Preheat the oven to 350 degrees. until the chocolate chips have melted. Broil in the oven or a toaster oven for 4 minutes. Combine the mushrooms with the teriyaki mixture and stir together. preferably two. Transfer to a small saucepan and add the chocolate chips. 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 . any variety (portabello. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Combine the first 4 ingredients in a mixing bowl and stir together. Stir in the maple syrup. or a combination) Preheat broiler (unless using a toaster oven). baby bella. and stir. cover the top of the pie with thin banana slices arranged in concentric. remove and discard the stems. cremini. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. slightly overlapping circles. stirring often. maple syrup. oyster. Puree the tofu in a food processor or blender until completely smooth. Wipe the mushrooms clean. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). then refrigerate for at least an hour. or until the top of the pudding feels fairly firm to the touch. or brown rice syrup • 16 ounces fresh organic mushrooms.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips.
sugar. Bake for 25 to 30 minutes or until golden on top. Allow to cool to room temperature or just warm. but no batter.• 1/2 cup natural style peanut butter. baking powder. Make a well in the center of the dry ingredients and add the applesauce and oil. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Combine the flour. rice milk. Stir in the chocolate chips and optional walnuts. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. and a knife inserted into the center comes out with chocolate. preferably cane juice sweetened • 1/2 cup chopped walnuts. Pour into a lightly oiled 9-inch round or square cake pan. optional Preheat the oven to 350 degrees. Stir in the chocolate chips and optional peanuts. . Pour into the flour mixture and stir together until fairly well blended. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. Bake for 10 to 12 minutes. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. optional Preheat the oven to 350 degrees. Stir together until the wet and dry ingredients are completely mixed. or until the bottoms are just lightly browned. then use a whisk until the mixture is smooth. then carefully remove with a spatula to plates to cool. Combine the applesauce. and salt in a mixing bowl and stir together. and peanut butter in another bowl and whisk together until smooth. Let stand for a minute or two. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. then cut into squares or wedges to serve.
and cool to lukewarm before removing the bottom. beat together the eggs and milk. combine the flour and salt. adding an additional tablespoon of water only if necessary. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. mixing quickly and lightly with a pastry knife. Pat the dough into a 10 or 11-inch removable-bottom tart pan. or until it's set. Bake it in a preheated 350°F oven for 10 minutes. Stir the sliced asparagus. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Baked Ravioli . Yield 1 tart. Cut in the butter and shortening. and salt and pepper into the egg mixture. on the diagonal. Remove the tart from the oven. Remove it from the oven. the tougher your crust will be. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. the more water you use. Make a well in the center of the pastry. Bake the tart in a preheated 350°F oven for about 30 minutes. oregano and thyme. and let cool. egg yolk and vinegar.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. or to taste Crust: In a medium sized bowl. a mixer or your fingers until the mixture is crumbly. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Mix until the dough just holds together. into 3/4-inch pieces. then stir in the cheese. mushrooms. and add the water. Filling: In a medium-sized bowl. Prick it all over with a fork. 12 servings. Pour the filling into the crust. Slice six of the asparagus stalks.
Place tomatoes in a blender and puree. cheese. In a baking pan place in some of the tomato sauce to cover the bottom. Serve with a crisp salad. eggplant. Bring to a boil. sugar and salt in to the saucepan with the vegetables. hot and golden. Cook the ravioli as described on the package. pepper and garlic together. until tender. whole mozzarella cheese-2 cups shredded. In a large saucepan over a medium heat stir place in the olive oil. can Italian peeled tomatoes • 1 tsp. celery onion and carrot. The cheese should be bubbly. Fry each piece in oil until brown . celery carrot and onion.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. 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. Lower the flame and simmer for 20 minutes. Place the cooked ravioli in the pan and top with the rest of the sauce. Cover and cook for 10 minutes. Slightly undercook them. sugar • 1/2 tsp. package of frozen ravioli • 8 oz. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Chop eggplant. parsley. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Add the tomatoes. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. salt • 13 oz.
quartered and thinly sliced • 1 small eggplant. mix well.on both sides. Add 3/4 cup of the cream and boil until slightly thickened. 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. stirring often. cubed • 2 green bell peppers. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. about 6 to 7 minutes. Add eggplant. After you layer them coat them with sauce and sprinkle with mozzarella (lots). . coarsely chopped. or until eggplant is tender but not too soft. or 2 cans (14. minced • 1 Plum tomatoes. Cover and cook for 10 minutes. Add peppers.5 ounces each) diced tomatoes • 3 to 4 small zucchini. coarsely chopped • 4 large tomatoes. Keep going till run out. stirring occasionally to keep vegetables from sticking. about 2 min. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. stir until coated with oil. until softened. Drain on paper towel and then place them in a baking pan with sauce on the bottom. stir to combine. shallots and tomatoes to pan and cook until reduced to 1/2 cup. heat olive oil over medium heat. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. Take remaining 1/4 cup cream and toss with pasta. Cover and cook over low heat about 15 minutes. and herbs. Add tomatoes. zucchini. Add garlic and onions and cook. crushed and minced • 1 large onion. about 8-10 min.
Let it cool. Feta Cheese. . Boil pasta until al dente. Season the tomatoes for taste (salt. pepper. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Bake tomatoes for 45 minutes until wrinkled & shrunken. cottage cheese 4 eggs 6 tbsp. 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. etc. frozen chopped spinach 1/2 lb. crumbles 1 pt. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. pkg. Let it cool down. flour 1/2 tsp salt 1/2 tsp. butter Preheat oven to 350 degrees. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.Rigatoni With Tomatoes. Mozzarella. pepper 2 tsp. Combine oil & lemon juice (for salad dressing.) Place tomatoes on baking tray. Cut each tomato in fours.
about 10-15 minutes. Uncover. flour and eggs. Then combine the two mixtures into one bowl and stir well. Bake the pie for one hour.) • 2 tsp garlic. heat oven to 400. Place filled manicotti over sauce. In medium bowl combine all filling ingredients and mix well. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Let the pie cool for a few minutes. pepper. Meanwhile. rinse with cold water and let drain. etc. sprinkle evenly with cheese.In another bowl mix together salt. stick a knife or toothpick into the center of the pie. Pour remaining sauce over manicotti. Grill or broil until colour shows on vegetables. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. To tell if it is done. Make sure you spread it evenly. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. marjoram. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Serve with Italian bread or garlic bread sticks . 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. Fill each manicotti with mixture. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Drain. If it comes out clean. Let sit for one half hour. Bake an additional 5-8 min or until cheese is melted. the pie is ready. Thread onto metal or soaked bamboo skewers.
chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. mustard. stirring frequently. lightly coated with non-stick cooking spray. bell pepper. and mushrooms. chopped • 1 red bell pepper. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. Add soy sauce. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. water chestnuts. peeled & grated • 1 medium carrot. combine ingredients. Fry 2-3 minutes on each side or until golden brown. thin strips . Pour about 1/2 cup batter on hot griddle. red bell pepper cut in short. mix well. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. shiitake mushroom caps thinly sliced • 1 med.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. Serve over rice. sliced diagonally • 2 c baby bok choy. about 5 minutes. vegetable stock. cook onion and garlic in oil for 3 minutes. grated • 1/4 C onion. until vegetables are crisp-tender. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. bok choy. Continue cooking. water chestnuts. chopped • 8 oz. or until they begin to soften. celery.
Pour in the sauce and cook until the rice is heated through. Add tamari or soy sauce. add to skillet with vegetables. tossing well. Add the carrot and boil 1 minute. Drain and rinse in cold water. add the remaining 1/4 cup of peanut oil and the garlic. red pepper. Sprinkle with peanutes or cashews. if desired. 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. Add mushrooms. Stir-fry 1 minute. celery. 3 to 5 minutes. lightly beaten 1 carrot. Stir briefly. bell pepper and bok choy. Mix to blend well and set aside. Add sesame oil. Drain again and reserve. in 1/2" cubes 1 red bell pepper. Stir until the eggs are firm but moist.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Serve hot. heat oil in large deep skillet or wok over medium heat. cook 3 minutes. stirring occasionally. stirring occasionally. and vinegar. Set aside. Add broth and sugar snap peas. Meanwhile. When it begins to smoke. Add ginger and garlic. Transfer the eggs from the skillet to a small bowl and break them into small curds. stirring frequently. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. When it begins to smoke. add 2 tablespoons of peanut oil and the lightly beaten eggs. cook 30 seconds. Drain noodles. Place a small skillet over medium heat. Add the carrots. 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. and peas. Place a wok over medium-high heat. . about 5 minutes. simmer until vegetables are crisp-tender. cook 1 minute. Bring 1 quart of water to a boil in a small saucepan. Stir in the rice and stir-fry 1 minute.
vinegar. seeded • 1/2 c chopped green onions • 1/2 c black olives. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. drained 1/4 tsp chili powder Heat oven to 350 degrees. They are done when you can easily stick them with a fork. pkg. After the potatoes are tender.Potato Salad • 2 lbs med. leaving the skins on. Do not overcook! While the potatoes are being cooked. egg product. Mix beans and remaining 1 cup picante sauce. cook the potatoes in boiling water until tender. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. mix the oil. with nonstick cooking spray. drain them and move the potatoes to a mixing bowl. spoon over rice mixture. oregano. After all of the ingredients have been thoroughly (yet gently!) mixed. Let stand 5 minutes before serving. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Next. Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. and rosemary. let the salad stand for at least thirty minutes before serving. 8x8x2 inches. Sprinkle with remaining 1/2 cup cheese and the chili powder. 1/2 cup of the picante sauce and 1/2 cup of the cheese. press in bottom of baking dish. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Spray square baking dish. Mix rice. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. This dish will keep well in the fridge for up to a week. 6 servings Spinach Stuffed Tomatoes 10 oz. crumbled feta cheese • 1 sweet red bell pepper.
Preheat oven to 350 degrees. soy sauce. drain well and squeeze dry. cilantro and sesame seeds in a large bowl. Chop pulp finely and add to spinach. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. parmesan. 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. onion. green onion and red pepper. Spoon evenly into tomato shells. Sprinkle with remaining mozzarella and parsley. salt & pepper to spinach mixture and blend well. Let stand for 20 minutes. Toss the cabbage mixture with the vinaigrette. honey. Asian pears. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Add 1/2 cup mozzarella cheese. Invert tomatoes shells on paper towels to drain. shredded • 2 Asian pears. Discard seeds. carrot. garnish with chopped green onion and toasted sesame seeds. Serve salad in a large bowl. Put in large bowl. This salad goes well with grilled meats and fish. In another large bowl mix cabbage. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Slice and hollow out centers of tomatoes. sugar.
and pepper. Pour into greased 9x13" pan. then add 1 cup of heavy cream and simmer for one minute.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Bake at 350 degrees 5060 minutes. garlic. heavy cream. Set off burner and allow cheese to melt into soup. Prepare pasta (shell or tube pasta suggested). (The alcohol burns off but makes tomatoes "come alive". Rapidly add vodka. Simmer for 2 minutes. . prepared according to package directions Melt butter over high heat until bubbly. Simmer tomatoes with the two cheeses for three minutes. Cook on low heat for 30 minutes. Add parmesan cheese at the end of cook time. 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 chopped white part of green onion. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Add red pepper flakes. salt.
salt-free lemon/herb seasoning • 1/2 tsp. vegetable broth • 2 onions. Bake at 350 for 1 hour. cream cheese • Chopped fresh chives or edible flowers for garnish. sprinkle parsley flakes in a larger circle around the onions. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Combine potatoes and 1/4 cup onions. top with parmesan then cheddar cheeses. quartered and sliced • 2 cans of 15 oz. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. pour carefully over cheeses. Sprinkle with seasoned salt and garlic powder. 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. Vermont Cheddar Pie • 2-3 cups diced.Mix completely with the sauce and serve immediately. 8 oz. white pepper • Dill weed to taste • 2 pkgs. . Carefully put a layer of spinach and crumbled feta cheese into the crust. chopped • 1 tsp. Zucchini Soup • 4 medium zucchini. sprinkle paprika in a larger circle around parsley flake circle. press into pie plate as crust. Combine eggs. milk.
In a saucepan. add zucchini. chopped green onions and rice. Add season salt and continue to simmer this combined mixture for another hour. Add all other ingredients. add remaining liquid. white rice. then cover and reduce to a low heat and simmer. Cook for approximately one more hour. 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). After beans have been cooking for approximately 2 hours. Garnish with chopped chives or fresh flowers. until smooth. pepper and dill weed to taste. 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. Blend the cream cheese in blender until smooth. onions. a portion at a time. Cook mixture until soft. Now add chopped green onions and additional season salt if desired. Chill over night or until very cold. approximately 20 to 30 minutes. Then blend in zucchini mixture. Serve hot over warm. chicken broth. Add to a large pot and cover beans with water until water is two inches above bean line. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. except seasoning meat. or until beans are very soft and a red gravy is produced. Bring to a rolling boil. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice .
lightly oiled. This can negatively affect his physical fitness. since weight lost through these practices is mostly water and lean muscle tissue. . it tries to conserve its fat reserves by slowing down its metabolic rate and. final mixture will be a little lumpy. Dieting alone can cause the body to believe it is being starved. This ensures an adequate consumption of necessary vitamins and minerals. one should eat less and exercise more. In other words. Be creative and use your imagination. Prepare a medium-hot skillet. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. as a result. A combination of exercise and diet is the best way to lose unwanted body fat. not fat. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Not only does exercise burn calories. Athletes should avoid diets that fail to meet these criteria. Athletes must consume a minimum number of calories from all the major food groups. There are many. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1.200 calories. In response. with the calories distributed over all the daily meals including snacks. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. it loses fat at a slower rate. it helps the body maintain its useful muscle mass. 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. This is just a start for you. There is no quick and easy way to improve body composition.• 2 tbsp powdered sugar Mix all ingredients together very well. many more recipes out there for vegetarians. and it may also help keep the body's metabolic rate high during dieting.500. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. women require at least 1. Losing fat safely takes time and patience.
A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. if any. bicycling. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs.500 calories in one pound of fat. A good diet alone. Diet In addition to exercise. cross-country skiing. examples include jogging. This section gives basic nutritional guidance for enhancing physical performance. he needs to run or walk 35 miles if pure fat were being burned. bicycling. such as sprinting or lifting heavy weights. Anaerobic activities. exercise to music. walking. To be properly nourished. In addition. swimming. will not make up for poor health and exercise habits. crosscountry skiing. and rowing. Aerobic exercise is best for burning fat. As a result. Because there are 3. good health. Good nutrition is not complicated for those who understand these dietary guidelines. rowing. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. swimming. Aerobic exercises include jogging. a mixture of both fats and carbohydrates is used. is the best type of activity for burning fat. stair climbing. proper nutrition plays a major role in attaining and maintaining total fitness. running or walking one mile burns about 100 calories. For an average-sized person. which uses lots of oxygen. most people would need to run or walk over 50 miles to burn one pound of fat. and mental alertness. walking. however. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. fat is seldom the only source of energy used during aerobic exercise. especially in large amounts.selecting a variety of foods from within . Instead. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. burn little. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Aerobic exercise. Exercise alone is not the best way to lose body fat. athletes should regularly eat a wide variety of foods fro-m the major food groups.Fat can only be burned during exercise if oxygen is used. and jumping rope. In reality. fat.
or negative) can be determined. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. Good dietary habits help reduce the likelihood of developing CAD. Thus. progressive disease. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested.1 calories/ minute) or about 305 calories/hour. the state of energy balance (positive. A high intake of fats. You will need still more calories if you are more than moderately active./lb. as shown in Figure 6-4.85) or about 710 calories in one hour. and durations. a person will burn 0. Another dietary guideline is to consume enough calories to meet one's energy needs. they should eat three meals a day.079 cal. 14 if somewhat active. For example. Weight is maintained as long as the body is in energy balance.034 calories per pound per minute. results from the clogging of blood vessels in the heart. The result is a rough estimate of the number of calories you need to maintain your present body weight. The blood cholesterol level in most Americans is too high. a person running at 6 miles per hour (MPH) will burn 0. intensities. balanced. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. = 11. A well balanced diet provides all the nutrients needed to keep one healthy. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Even snacking between meals can contribute to good nutrition if the right foods are eaten. x 0. when the number of calories used equals the number of calories consumed. CAD. x 0.079 cal.each group. = 5./lb. . Avoiding an excessive intake of fats is an important fundamental of nutrition.1 calories per minute (150 lbs. that is. and 15 if moderately active. and a typical. By comparing caloric intake with caloric expenditure. especially saturated fats and cholesterol. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. multiply your body weight by 13 if you are sedentary. as shown in Figure 6-3. Keeping a daily record of all foods eaten and physical activity done is also helpful. a 150-pound person would burn 5. 150-pound male will burn 11. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types.85 calories/minute (150 lbs./min.034 calories/minute/lb. Similarly. has been associated with high levels of blood cholesterol. a slow. To estimate the number of calories you use in normal daily activity./min. while participating in archery.
we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Water is an essential nutrient that is critical to optimal physical performance. At least 50 percent of the calories in the diet should come from carbohydrates. Cool. Examples include weight training and the APFT sit-up and push-up events. The current national average is 38 percent. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). we should reduce our daily cholesterol intake to 300 milligrams or less. up to 60 minutes before exercising. can result. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. We should increase our intake of polyunsaturated fat. because they can lead to low blood sugar levels during exercise. sex. As a result. Very intense activities use more carbohydrates. In addition. high-intensity activities. and training sport.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. It plays an important role in maintaining normal body temperature. Foods rich in complex carbohydrates (for example. high-intensity activities. water lost through sweating must be replaced or poor performance. such as candy. Carbohydrates are the primary fuel source for muscles during shortterm. the chief fuel burned is carbohydrates. but to no more than 10 percent of our total calories. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. it is important to eat foods every day that are rich in complex carbohydrates. whole wheat bread. Concerns for Optimal Physical Performance Carbohydrates. depending on body size. and possibly injury. The body uses fat to help provide energy for extended activities such as a one-hour run. It is also important to avoid simple sugars. plain water is the best drink to use to replace the fluid lost as sweat. The evaporation of sweat helps cool the body during exercise. Repetitive. 'but as the duration increases. Athletes . age. Because foods eaten one to three days before an activity provide part of the fuel for that activity. in the form of glycogen (a complex sugar). Finally. Athletes often fail to drink enough water. pasta. are the primary fuel source for muscles during short-term. Individual caloric requirements vary. the contribution from fat gradually increases. especially when training in the heat. Initially. rice. Sweat consists primarily of water with small quantities of minerals like sodium. potatoes) are the best sources of energy for active athletes.
these drinks should be used with caution during intense endurance training and other similar activities. The primary functions of protein are to build and repair body tissue and to form enzymes. who have a high proportion of lean body mass. nausea. too much cholesterol in the body has damaging effects. Therefore. if any. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. 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. On the other hand. during.should drink water before. Sports drinks. drinks that exceed levels of 10 percent carbohydrate. Although cholesterol has purposes and is important to overall health and body function. Weight lifters.5 grams per kilogram of body weight per day). these beverages can provide a source of carbohydrate for working muscles. one's need for protein might be somewhat higher (for example. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein.5+ hours) at intensities over 50 percent of heart rate reserve. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. Protein is believed to contribute little. as do regular soda pops and most fruit juices. During intense training. can lead to abdominal cramps. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. This can improve endurance. it is necessary to first understand what cholesterol is. are helpful under certain circumstances. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. During prolonged periods of exercise (1. During periods of intense aerobic training. The recommended dietary allowance of protein for adults is 0.0 to 1. 1. Many people believe that body builders need large quantities of protein to promote better muscle growth. .8 grams per kilogram of body weight. and after exercise to prevent dehydration and help enhance performance. and diarrhea. to the total energy requirement of heavy resistance exercises. Cholesterol is a fatlike waxy substance and is produced by the liver. Most people meet this level when about 15 percent of their daily caloric intake comes from protein.
When cholesterol is at a good level it works to build and repair cells. High cholesterol can be avoided! With a nutritious diet. When the cholesterol level is appropriate. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. You want to ensure that your levels of this cholesterol remain . With too much cholesterol in the body. The two main types of lipoproteins are: High Density Lipoproteins (HDL. the levels build up and cause damage by clogging your arteries. Instead. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. produces hormones such as estrogen and testosterone. When you eat saturated foods such as dairy. which is another form of fat. it plays a life-giving role in many functions of the body. Lipoproteins equip the cholesterol to move around the body. In fact. This is known as "good" cholesterol." As with some fats. molecules called lipoproteins carry cholesterol to and from cells. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. As we progress with "30 days to lower cholesterol" you will learn healthy. meat and eggs your cholesterol elevates. and produces bile acids which are proven to aid in the digestion of fat. In fact. educate and provide healthful options. On the other hand when you eat foods such as fruits. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. vegetables. This is done simply from reducing cholesterol by 1%. there are several different body functions and several different substances that make up our understanding of "cholesterol. alternative ways to manage your cholesterol without having to rely on medications. HDL is either reused or converts to bile acids and disposed. and grains you can maintain optimal health as they do not contain cholesterol. 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.Cholesterol forms every cell within the body. cholesterol cannot be dissolved in the blood.) HDL transports cholesterol from cells back to the liver. This puts you at serious risk for disease such as heart and stroke. though. The purpose of this ebook is to inform.
gender. since having too low levels of HDL . As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. Understanding the Causes of High Cholesterol Besides diet. If you want to see a graphic representation of this. Low Density Lipoproteins (LDL." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. Eating fast foods and convenience foods results in eating too many fats and salts. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. We will address this issue as we progress in "30 days to lowering cholesterol. HDL aids to ensure protection from the risk of heart attack and/or stroke. some people require a very aggressive approach which includes cholesterol lowing medication. 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. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. HDL consists of more protein than triglycerides or cholesterol. we are setting ourselves up for problems. Obviously.may lead to heart problems. and diabetes mellitus." This documentary details the attempts of one man to live on fast foods and little exercise alone. other causes of high cholesterol are lifestyle. Other factors involved in this risk are age. smoking.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. . family history of heart disease. gender and the heritage of the individual. The results on his cholesterol and body health in just 30 days are truly frightening.even when other cholesterol levels are normal . and aids to remove LDL from your artery walls. In addition. Due to heart risk factors besides diet. For some.high for optimum heart health. To maintain optimum health. consider renting the documentary movie "Supersize Me. which can raise our bad cholesterol levels. when we speak of having "cholesterol levels" we mean more than one number.
Buy cooking oils that are unsaturated. Just 20 minutes of aerobic exercise. Too much cholesterol in the blood . High levels of bad cholesterol may even prevent arteries . If you have a family history of heart disease and high cholesterol levels.especially bad cholesterol . you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. including walking. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. It is never too late to start on this path. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. While there is not much that you can do about your age. Exercise does not have to be a large time or money commitment.prevents arteries from working their best. the cholesterol level starts to increase. Your Arteries and Cholesterol The job of your arteries is to pump blood. Age and Gender: Cholesterol levels increase with age. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. The Dorsal Aorta or the main artery branches out into many smaller arteries. Diet: An important consideration in eating is choosing lower fat. Once a woman starts menopause. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. each day will lower cholesterol. Use low fat cooking sprays to replace heavy oils whenever possible. work harder and start earlier in adopting a healthy lifestyle and eating plan. Women generally have a lower level than men from age 50 to 55.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health.
Your heart becomes starved of required blood. Consider: Heart disease is one of the leading killers in North America. eating a better diet and getting exercise can help keep you healthy. the arteries expand and are filled with blood. smooth interior. If this happens often enough you can suffer a heart attack or a stroke. As the heart beats. For this reason. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. this system works effectively and the blood can carry oxygen and other essentials throughout the body.or bad cholesterol levels that are elevated but not considered "very bad" . Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. The heart relaxes and produces enough force to push the blood through. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. 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 . The middle layer is elastic and very strong. heart attacks. This means that if you want to prevent heart disease.can increase your chances of heart disease or stroke. It helps pump the body's blood.from functioning at all. Each are made up of epithelial cells. The inner layer is smooth and allows the blood to flow easily. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. since cholesterol can actually lead to blockages in your arteries. Even having "borderline" cholesterol levels . Arteries are constructed of a tough exterior and a soft. High cholesterol levels fill arteries with thick substances that prevent your body from working well. In a healthy person. you need to keep your cholesterol levels in a healthy range. it is critical then that we keep arteries free of bad cholesterol for optimal health. and strokes. and the main reason behind the blocking of arteries is high levels of bad cholesterol. No matter what your current health.
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. If you need assistance seek out a nutritionist or dietician. if you have elevated levels of high cholesterol. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. The effects over all will be immediate. . Being overweight can contribute to cholesterol and to heart ailments. but reducing your intake of all salts is the better choice. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. this sort of diet will also make you feel generally healthier and more energetic as well. In fact. In fact. Receive 25_35% or less of your day's total calories from fat. As an added benefit. Consume less than 200 milligrams of dietary cholesterol each day. try to lower your saturated fat intake as far as possible. If you have too high cholesterol.Eating is one of the things that can affect your cholesterol level a great deal. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Limit your sodium intake to 2400 milligrams a day. 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. Again. Sea salt is a better option. especially if you have very high cholesterol.
Refuse foods made with harmful trans fats such as margarine. High cholesterol foods include: Organ meats (this includes liver. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. . especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. rye. You can keep the skin on to seal in the juices so long as you remove the skin before eating. hot dogs. which can wreak havoc on your heart health. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. Limit and eat only in moderation if at all: Highly processed foods. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. • Enjoy foods high in soluble fiber. fish. salami and fatty red meats All foods that are fried. bologna. including select cuts of meat. salad dressing and sauces. poultry. sausages. These foods include: Oats. and especially processed meats such as deli meats. dry beans. eggs and nuts each week.
Consider all the vegetables you may not have tried yet (please note that this list is not . you do not have to worry as much about eating too many fruits and vegetables. but some fruits and vegetables have been linked to lowering cholesterol in patients. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. In fact.that North Americans face.and have lower cholesterol levels as a whole. you can avoid this in the future simply by eating more fresh fruits and vegetables. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Increasing your intake of fresh (not canned. there is no such worry. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. With vegetables and fruits. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. As an added bonus. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Even the leanest cuts of meat. 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. white meat. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. not poached. chicken. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. and cuts that have less white "marbleized" texture. choose leaner cuts. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Select fish such as cod that has less saturated fat than even chicken or other meats. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. and grains are healthier . fish. vegetables. When most of us think of "veggies" we think only of a few. The white "marble" is fat that can increase your cholesterol. those nations that eat more fruits. If you have always felt deprived while following low-fat diets in the past. To put it simply. While you do not want to overeat.When selecting meat.not to mention the higher rates of obesity .
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.complete . and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. and many others) Bean sprouts Lentils Peas (again. not just the seeds. green peas. 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. there are many delicious brands of peas. chickpeas. navy beans. broad beans. sugar snap peas. many which you likely have not tried before. kidney beans. borlotti beans. These may include snow peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . runner beans. from black beans. red beans. lima beans to azuki beans. soy beans.there are too many vegetables to list here . green beans. mung beans.
not just their size. from the common to the exotic. Honey Crisp. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Chieftain. you will be stunned by the range of lettuces out there. Empress. Gala. Fuji. red potatoes. Empire. Liberty. some quite rare. yellow and red peppers. Braeburn. Arlet.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Jonagold. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. 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. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. 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. Try the following varieties: Akane. Mutsu. . and others. There are many types of mushrooms. from butternut to acorn to pumpkins and gourds. it is a fungus. Blushing Golden. Mcintosh. Centennial Crab. 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. Mantet. orange. Kandil Sinap. Cortland.
Russet. Watermelon. Red bananas. Red Astrachan. and others) Clementines Dates Figs Grapefruits Grapes (there are many. elderberries. Red Secor. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Red Haven. bearberries. nannyberries. gooseberries. wineberries. and sweet cherries such as Black Russians. Chinooks. Lapins. Opal. Hedelfingers. Starking Delicious Plum. barberries. Royal Plum. cranberries. Patricia. bilberries. Dietz. Baking Bananas. Yellow Transparent. Yataka. crowberries. and others) Berries (besides the usual strawberries and raspberries. Beirschmidt. cloudberries. sea grapes. Monmorency cherries. Cassava.Northern Spy. huckleberries. Starr. loganberries. Virginia Gold. Stanley Prune_Plum. lingonberries. Apple Bananas. Bartlett. blueberries. currants. Canary. Unize Plum. and Sensation Dwarf Peach. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Canteloupe. Empress Prune_Plum. among others) Pears (including Asian pears. boysenberries. Wilson Juicy. and others) Cherries (from sour cherries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. there are dewberries. and others) Persimmons Pineapples Plums (including Mt. Honeydew. Reliance. many kinds. Baby Bananas.
Over the next 30 days. Read about new varieties of fruits and vegetables and try them as well. convenience. avoid all fast-food. Print the list and circle all the fruits and vegetables you have not tried.Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. Convenience foods. In fact. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. of course. every week. 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. If you want to lower your cholesterol over the next 30 days. The fact is. find a variety of fresh fruits and vegetables you have not tried and try them. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Make it a mission to buy some fresh fruits and vegetables you have not tried. Realize that these lists of fruits and vegetables is far from complete . you will want to cook your own meals more often.treat it like a checklist of the food adventures you could have with food.it is only a way to get you started in discovering new fruits and vegetables. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. The secret to low-fat eating is to make eating the right foods as attractive as possible. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Look back over the list of fruits and vegetables . you will naturally choose foods that are good for you and for your heart. Cooking and Cholesterol If you want to lower your cholesterol. salt. use this list of fruits and vegetables. Your taste buds and your cholesterol level will thank you for it. are notorious for offering poor nutrition and plenty of fat. and prepackaged meals. . When you have many types of healthy and delicious foods to choose from. most of us have tried only a small fraction of the fruits and vegetables that are out there. and sugar.
Simply chop up some favorite salad greens (mescalin mix. Raw food. herbs) and garnish with a few nuts. cut more veggies into a salad. Not only is this healthier for you. You can also create a very low fat salad dressing by combining half an avocado with some herbs . and Indian recipes. Buy some fresh herbs. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. zucchini. a salad and sandwich take less time to put together than it takes to phone the pizza parlor.the very freshest you can. Use good olive oil instead of butter. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. If you have recipes you cannot part with. There are many recipe books at your local library . but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Wrap some veggies in a tortilla. use only a pinch of the best sea salt you are able to buy. Use these to add flavor to your cooking rather than relying on salt. carrots.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Cooking to lower your cholesterol is not very hard.This isn't hard to do. You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats.no matter how harried your schedule: If you are very busy and tired at the end of a long day. and drizzle the salad with olive oil and lemon juice. even if you are lost in the kitchen. you can easily create a salad that is enticing. Choose fresh ingredients . Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. If you must use salt. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . 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. switch ingredients to healthier alternatives. tomatoes. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Japanese. Don't overlook cookbooks that feature Chinese. cucumbers. Vegan.
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. opt for skinless poultry. Pastas: There are a number of pastas available. It can also be a great quick breakfast on days when you are in a rush. Combine until blended. Add the pasta and toss until the vegetables are the desired consistency. whole milk products such as chesses. Instead. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. and other high-fat foods in your salads.and lemon juice. and lemons can make a beautiful and attractive salad that is very low fat. If you do want to add meat to your salad. Experiment with different fruit combinations to find different tastes. All can be made into delicious and heart-friendly meals in minutes. Shred your favorite vegetables or cut them into very small pieces. but some combination of this recipe can give you a tasty meal with less fat. bacon bits. If you are using apples or other fruits that tend to "brown" in your salad. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Sandwiches: Sandwiches are quite easy to make. eggs. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. 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. Add your favorite fresh herbs (basil is a good choice) and combine. Many prepared pasta dishes use plenty of salt or cream-based sauces. Avoid croutons. You can make similar meals with rice or even low-fat tofu. This makes an excellent and very healthy snack. This can be a very tasty combination and is still quite healthy for you.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. If you are craving desserts. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. use lean and skinless chicken or other poultry. Instead of fats or mayonnaise on your sandwiches . . Avoid highly processed deli and sandwich meats. Simply cook the pasta in a pot. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Fruit Salads: Chopping up some of your favorite fruits. berries.
Also. However. plenty of calories and some fats. 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 sugars. 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. try to stave off the craving with fresh fruit. and poultry rather than red meats. Consume fat free. fat. and salt that you can. these products still do often contain sodium. Jello. calories. and cholesterol . sodium. take care to read the labels on these snacks and choose the brands with the least sugar. polyunsaturated. so overindulging in these will certainly not allow you to keep your heart healthy. fig and fruit bars. puddings made with low-fat milk that make lower-fat alternatives.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. If this does not work. though. animal or graham crackers. you can get planks of cedar that are perfect for baking or grilling fish . cover with lemon juice and possibly herbs and grill or bake until done. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages .many are very high in sodium. wafers. At many fish shops. For example. Choose only lean meats.simply place the fish on the cedar. you can make these foods even healthier by reducing the amount of fat you use in preparing them. occasionally eating low-fat desserts and snacks such as angel food cake. fruit sherbert. low-fat yogurt. 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. Lean meat dishes: When you have chosen your lean cuts of meat. skim. fish. If you absolutely crave a dessert or snack. calories. 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. Enjoy white meats. and hydrogenated fats).
Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. Although we may know which foods we should be turning to and which lifestyle changes we need to make. Today. spiced. you likely picture the hamburger you see in advertisements .even when those foods are processed and contribute directly to higher cholesterol. juicy burger with all the toppings.healthy processed foods. though. but you have also learned to associate certain foods with certain ideas and ideals . most of us have been taught which foods are healthy and low in fat and which are less than good for us. we don't always do what is right. You learned to like some foods as a child. simply because salads and vegetables are advertised a lot less. adopting a very low-fat diet and healthier lifestyle is often challenging. because they were not needed.a large. especially if we have followed less than ideal eating and life patterns for some time. Face it. However. try frozen foods that have no sauces or other ingredients added. you may nit get the same strong images in your head. It sounds crazy. 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. pickled or tinned foods. less than healthy foods have needed advertising.and likely this has been the doing of advertisers. prepared. Think of the last ten food advertisements you have seen. 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 picture a hamburger. If you cannot find fresh produce out of season. there is a huge market for convenience and "junk" . 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. 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. they were for less-than. Odds are.Choose fresh rather than processed. Traditionally. When you think of a salad.
avoid the television for a while and watch your cravings for fatty foods decrease.even those that are fatty and terrible for your cholesterol . Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Most people see the majority of food advertisements on television. Take a look at those high-fat and cholesterol-high foods. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . In fact. they come in brightly designed packages that grab the eye. much as restaurants do. Is it any wonder that restaurant meals . Odds are. When you visit your local grocery store. they are placed at eye level. sugary foods. 2) Make good-for-you foods appealing. so that customers are more likely to walk away feeling happy and satisfied with their meal. Advertisers are trying to make their products appealing. 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. compare the amount of shelf space given to convenience foods. If this describes you. 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. This is no mistake. Advertisers do an incredible job at making foods attractive. After all. junk foods. but many times these foods are less than great for your cholesterol level. Figure out where you see advertisements for foods and then avoid those ads. and lower your cholesterol over the next 30 days as well. Add some music or candles to your dinner. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. . There is no reason why your heart health should suffer because some advertiser is good at their job. and sodas to the amount of space given to the produce section. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Often. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. 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. though. In too many grocery stores.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.foods.they add ambience to make the meals more attractive and appealing.
Advertisers work very hard to make sure that you remember jingles and descriptions of foods . If you find that you crave convenience foods. This will make bad-for-your heart foods seem far less attractive.For the next 30 days. Try to do the same thing as advertisers . congealed.when buying food that is good for you. you will find it much easier to stick to a low-fat diet .without feeling cheated or deprived. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. 3) Describe foods in a way that makes them appealing to you. 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. recall the times you have had terrible fast food or convenience food meals.as mushy. As soon as you are aware that you are craving the foods. try to find ways to make these foods less appealing. 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 can use the same technique to make good-for-you low-fat foods seem appealing. Whenever you find yourself craving foods that are high in fat or sodium. and other foods you are trying to avoid during the next 30 days. For example. 4) Use a little negative advertising." This is not likely to make you crave these foods especially since you are always hearing great adjectives . Ask your friends and family for their dining-out horror stories. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. greasy. . fast foods.such as "delicious" and "juicy" described about fatty foods. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. watch out for negative words. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. and look up stories about the disgusting things people have found in the fast foods and convenience foods. and disgusting. use a little negative advertising. cold. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. Advertising works by staying with you. imagine them in the worst possible light .
and for life! . advertisements. If you make healthy foods more attractive and visible. Hang up some nice curtains or at least get rid of the clutter. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. 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 are more likely to cook at home rather than being tempted to eat out. but prevent fruit flies. wok. . as you work to lower your cholesterol. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. you are more likely to turn to them when you are feeling hungry. If you keep cookies. While you are cleaning out your kitchen. you can easily reduce how much fats and sodium goes into each meal. a rice steamer. When you make your meals yourself. or menus from take-out places and restaurants. For the next 30 days. fried foods. you are more likely to reach for them when you are hungry. If these things are not in your home. you should eat in and eat foods you have prepared yourself almost all the time. no-stick cooking ware. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. give it away.and are less likely to cheat on your new eating plan. healthy foods over the next 30 days . 2) Give them away to a friend or food bank. That way you are far more likely to reach for low-fat. Replace your foods with lowerfat or healthier alternatives. 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. and other temptations around. 3) Eat in. Invest in parchment paper. 4) Get lots of appealing heart-healthy foods into your kitchen. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. If your kitchen is an enticing place to cook. Also get rid of any fliers.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. you are far less likely to be tempted by them. try to find ways to make cooking in your kitchen more appealing. If you have a deep-fryer. 2) Make your kitchen a heart-healthy place. if you can. go through your home and get rid of the foods that you should be eliminating or cutting back on. You do not have to invest a lot of money for this.
. then find some way to make cooking time 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. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. If you can't find someone to help you. 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.we meet friends at restaurants. child. 7) Get help in the kitchen. 9) Get motivated.listen to music or watch a movie on a portable DVD player as you cook. fear is a great motivator. If you have very high cholesterol. Over the next 30 days. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. You will learn many recipes and cooking tips for heart-healthy eating. Many of us take in excess calories and fats when we eat out with others. For many of us. it can be too daunting to come up with a menu and then cook a meal from scratch. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. This is especially a problem since we so often equate social times with eating . After a long day at work. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. cooking with someone else tends to be more fun. The hard part is staying motivated to keep the diet plan up for weeks. or spouse. and have the opportunity to spend time with others who are concerned about heart health. Meet friends at the gym. or in your home rather than in restaurants or cafes that feature rich foods. but we often leave eating to chance. and pubs or we have movie nights that include take-out pizza.5) Consider taking a heart-healthy cooking class. Whether you get help from a roommate. Plus. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. make it a habit to meet friends at places that don't have food as a major entertainment. This can make heart-healthy eating more difficult. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. Find ways to get yourself motivated to eat well for life. so that there is no excuse to turn to convenience food. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. once you learn to cook healthy and delicious meals. 8) Socialize without food. Most of us plan our days and our finances. coffee shops. Or. on hiking trails.
you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. types of fat. list the times you are more likely to want to eat. vegetables. Whether it is general stress. then you may need to find a different route home. or meetings with your boss. The portion size of grain should be smaller and the portion size of animal proteins (meats. simply make sure that most of your plate is taken up by fresh fruits and vegetables. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. and other low-fat foods are among the most convenient foods out there. 12) Figure out your eating dangers and find ways to overcome them. 13) Make cholesterol-friendly eating easier. and cholesterol in each of your foods is causing you stress. If Tuesday work meetings leave you reaching for cookies in your office desk. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. Make sure that you eat different fruits and vegetables . Keep cut up fruits and vegetables in your refrigerator to make stir-fries. high-sodium "fast foods. list ways you can avoid the situation or at least make better choices when you are faced with it." 11) Make heart-healthy food more interesting. 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 . Most of us have specific emotions and events that may make us turn to comfort food. Sound too simple? Not at all. Keep low-fat yogurt and other low fat foods around for fast snacking. If you can make low-fat alternatives easier to reach for than fast food. When you prepare a meal. and other healthy meals easier. sadness boredom. Sometimes. salads.no larger than a pack of cards. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. and you will reach for these foods rather than turning to high-fat. fiber. Luckily.10) Make heart-healthy food more convenient. If counting fat grams. Post your list in your planner or other visible place so that you will see it. On a paper. this is very simple. sodium. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. If your walk home from work takes you past a favorite restaurant you find hard to resist. fruits. and beside each item.
That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. inexpensive. There are thousands of supplements on the market. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. constituents. Supplement product labels must include the words "dietary supplement". herbs. Eating a variety of foods on a regular basis is the most important step toward this goal. amino acids. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. or easily digested by all. metabolites. and extracts of these substances. This will not make your cravings for less-than-healthy meals go away. egg yolks. but it will go a long way towards ensuring that you don't give into the cravings. and convenience or restaurant meals entirely.do your cooking with the olive oil. as well as concentrates. Eliminate foods such as organ meats. minerals. skinnier. Supplements include vitamins. Over the next 30 days. this may not be enough. all of which are easily accessible to athletes. Variety is still important because bars and powders are not always low fat. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. botanicals. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Use olive oil as your main source of fat and refuse other dressings or sauces . but for most people interested in lowering their cholesterol. full-fat dairy products. There is no one magic pill or powder that you can take that will make you stronger. you must weight the purported benefits against the potential risks . lower your cholesterol by making sure that reaching for lowfat. or give you more energy. this simple formula will be a snap to follow and will actually lower your cholesterol. If you are considering supplements. If you are on a very strict low-cholesterol diet. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein.each day so that you get a variety. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. Nor are supplements a substitute for regular exercise. 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.
If you have heart problems. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. 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. start by finding a health food store or a vitamin supplier. But. you can probably find a supplement or several that can address those problems for you. For example. if you have a need to lose weight. It's like always giving your car premium gas and oil to do its job even better! . find a good quality multi vitamin and take that as directed. These individuals can also help provide you with the information you need regarding improving your conditions. Again. make sure that you have a reliable source. First. First off. 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. quality is essential to success here. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. even if you think that you can do this through the foods that you eat. you are probably still missing out. But. the claims probably are too good to be true. While a diet that's full of nutrient rich food should not be replaced. In addition to this. Quality is very important if you want to see benefits from supplementation. look for supplements that can offer weight loss benefits. find out what type of supplements you can take for your individual needs and problems. Information is key. Don't assume that any information that you find is reliable. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. problems with gaining weight or other conditions. If a product makes claims that sound too good to be true. Therefore. Giving your body the nutrients that it needs to make it through the day is essential to your well being. There are two routes to take. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape.(and cost) before deciding to use any product. Another source for information is the web. what do you take? First off. it sometimes needs additional supplementation to take it to the best level it can be at. How do you know how much to take? That's a trickier question.
mainly found in red meat. I have been using multivitamin supplements and vitamin B supplements for 20 years. Another important supplement is whey protein. This process takes place in the kidneys. Once CP stores within the cell are depleted. ATP. without oxygen. When a muscle is required to contract. and methionine. The energy released by breaking this bond powers the contraction of the muscle. and replaces that amount through dietary intake and fabrication within the body. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. There are several methods by which the body rebuilds ATP. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. arginine. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. .There are thousands of different supplements on on the market. The typical male adult processes 2 grams of creatine per day. is through CP. the cell can no longer contract. turning it back to ATP. yielding ADP (adenosine-diphosphate). Creatine is also a very good supplement for gaining muscle mass. Some of which perhaps are not particularly useful. There are many different varieties of whey protein. liver. Creatine is a natural constituent of meat. There are several though that are very useful. This phosphate portion bonds to the ADP. I can gain 5 kg of muscle in just two weeks using creatine. the bonds in the ATP molecule are split. is the "power" that drives muscular energetics. and pancreas. Creatine is used for the resynthesis of ATP. Creatine is manufactured naturally in the body from the amino acids glycine. Creatine phosphate is "split" to yield the phosphate portion of the molecule. including both elite athletes and untrained individuals. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. When ATP is depleted within the cell. Creatine is the most popular and commonly used sports supplement available today. while the remaining 60% is stored in form of creatine phosphate (CP). the body must use other methods to replenish ATP. Approximately 40% of the body's creatine stores are free creatine (Cr). The fastest method. Creatine works by increasing the water volume within your muscle cells. or adenosine triphosphate. For the majority of the population. but you will be able to find a high quality supply at your local health food store or if you look on eBay.
you should be consuming . your weight is multiplied by . 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. It can also delay fatigue during repeated workouts.7 grams in the maintenance phase. the dosage is 20 grams a day for five to seven days. After that. you must use your creatine regularly instead of sporadically for it to be effective. this could get confusing! Not really. therefore the body will quickly move to other methods of replenishing ATP. Follow along closely. Many people like to take their creatine in a shake as it most often comes in the form of powder.3 grams of creatine per kilogram of body weight. though. Experts say in the "loading phase". Essentially. so you would require 2. the formula would look like this: 1 lb divided by 2. In other words. Creatine is safe for most everyone to take with the exception of people with renal issues. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. There are two way to decide what dosage of creatine you should take. Glutamine .03. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. Creatine is also thought to increase the body's aerobic abilities. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.2 kg multiplied by .Supplementation with creatine increases Cr and CP within the muscle. The periods are brief because the ability of a cell to store CP is limited. So if you weight 200 pounds. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. In the "loading phase" which is where you begin adding creatine to your diet. However.3 = 27 grams of creatine per day After the loading phase. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. allowing further capacity to regenerate ATP. it's recommended that you stick to 5 grams per day. You can also calculate creatine dosage according to body weight and mass.
Another popular supplement among body builders is glutamine. . during times of stress. The typical American diet provides 3. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. repairs and builds muscle and can induce levels of growth hormone found in the body. it can result in muscle loss. Over 60% of our amino acids come in the form of glutamine. our body can produce more than enough. Sixty percent of glutamine is found in the skeletal muscles. increasing protein through weight gainers or protein powders is necessary. It is the single most important nutrient in a body building regimen. Much of your protein will come from your diet. and speed up growth hormone production. Glutamine is a nonessential amino acid that is produced naturally by the body. If you have too little glutamine in your system. Protein has been shown to have the best effects on the body when combined with carbohydrates. Many people are choosing to supplement daily due to the long growing list of benefits. you'll need both creatine and glutamine alike. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. This two to three gram dosage used post workout builds protein. liver. glutamine reserves are depleted and must be replenished through supplementation. The remainder is in the lung.5 to 7 grams of glutamine daily which is found in animal and plant proteins. it usually comes in powder form. However. prevent sore muscles. and stomach tissues. brain. Of course. You have to have a positive nitrogen balance in order to gain muscle mass. Protein The importance of protein to a body builder is a no-brainer. If you want to build a ripped body. Protein is what makes up and maintains most of the stuff in our bodies. so you'll want to take it with milk or in a shake. Under normal conditions. This includes stress that the body is under during periods of exercise. Glutamine is also thought to prevent sickness. Again. Research shows levels of supplementation from 2 to 40 grams daily. but if you really want to grow your body mass. promote healing. Two to three grams has been found to help symptoms of queasiness.
It often comes in pill form. Its unfortunate high cost however makes me advise you to use it sparingly. If not. when a muscle contracts and blood vessels dilate. Unfortunately this pump is only temporary. Whey is the best investment because of its capacity as a postworkout recovery supplement. Nitric oxide also comes in powder form as well. and should be taken in the manufacturer's recommended dosage. which is the muscle pump we are familiar with. So whey is the best protein. and olive oil. causes vasodilation (an expansion of the internal diameter of blood vessels). Combine the powder with some eggs. When on low-carb diets whey can function as an alternate source of energy. and will dissipate shortly after you complete your workout. and increases strength along with stamina. The release of nitric oxide creates surges of blood flow. Many body builders take nitric oxide for a variety of reasons. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. so you can take it in a shake just like with other powdered supplements. a key molecule manufactured by the body. Whey protein is the only choice when on a diet however. delivery of nutrients to skeletal muscle and a reduction in blood pressure. As we said before. oxygen transport. speeds recovery. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. Nitric oxide promotes extended ability to life weights. sparing hard-earned muscle protein and glutamine stores within the body. It also signals muscle growth. Nitric Oxide is present for a brief moment. . This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. You can also add in some fruit for flavor.The best type of protein supplement on the market is whey protein because it is the highest yield. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. ice cream. low-fat milk. Nitric Oxide. As with creatine. 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. It also supplies the most amino acids that bodybuilders use. the best time to take your protein supplement is post-workout. especially on a diet. it's good to combine your protein with some form of carbohydrate for maximum results. which in turn leads to increased blood flow.
and low sperm count.There are many other supplements. a decrease in libido. and in many places. and other serious diseases. you can take. complexion. However. which is known as stacking . especially if you use them together synergistically. They also enhance performance making a person stronger and extending their stamina. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. They can cause serious liver damage and even lead to liver failure. steroids have some serious health implications when taken for reasons other than therapeutic. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. Ginko is great for circulation. so it's good for your brain. That causes an enlargement of the breasts along with an increase in fatty deposits. cancer. However. But those are the only ones I prefer to take apart from ginko biloba. but they are used by body builders all over the world. Steroids increase testosterone production which can lead to overly aggressive behavior. They are used in treating a variety of health problems including AIDS. . Both of these substances are highly controversial. 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 are illegal. Steroids do have some advantages. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. They help the body fight the ill effects of these diseases and promote healing. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. general energy and well-being. Using the supplements mentioned you'll see some results quickly. All steroids eventually change to estrogen which causes feminization in men. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine.
a massage or soak in a hot pool will reduce the feelings of fatigue. but many body builders take them to basically tell their muscles to get bigger. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. though. your mind is a powerful tool and it helps you through each step of your day. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. At these times a good sauna. Body building has long been thought of as a man's sport. They can be dangerous. but more and more women are getting interested in it as well.Growth hormones stimulate the elements in the body that make muscles grow. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. It controls the way that you perform each action. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. it still takes time. You can get huge. A Healthy Emotional Life As you can assume. They can make you bigger quicker. They are naturally produced by the body. . RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. MENTAL TRAINING Mind Fitness. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. Even using various methods to help your body recover. Following is a list of recuperation techniques and a description of them. as well. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so 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. perhaps it's better to cut down on the workouts and allow for your body to recuperate.
Emotional health is an important battle that everyone must strive to improve. several key things must play a role. 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. 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. When you are emotionally or mentally unfit. you need to be fully capable of thinking clearly. the importance of having a healthy brain is very evident. A Healthy Brain With the onset of Alzheimer's happening to more and more people. should something emotionally troubling happen to you.Yet. challenged and attentive is essential to your well being and this fight. In addition. including the simple fact that you may have to battle illnesses more often and with greater intensity. your body's health is directly related. The mind's health is quite an important aspect and. plays a significant role in the quality of life and the longevity that you have in your life. While life affects each one of us. for many people living in today's hectic lifestyle. you need to exercise your mind. There are many various ways that you can improve your emotional state by learning how . Keeping your mind active. performing mental tasks and you need to be able to conquer problems effectively. What's Healthy? For your mind to be in a healthy state. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. In fact. there is evidence that says that you can actually push off the onset by some time if you do the right things. believe it or not. there are many ways that your mind's fitness may not be the right level that it should be. Although you may be wondering just how you can control your minds fitness. For example. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. you need to be able to effectively deal with it and then to move on. For this particular battle. the good news is that this can be one of the easier steps to take in total health and wellness if you allow it to be. such as a death or deception. it's anything but easy to make it through the day without dealing with some type of stress or pressure. First. There are many different ways that this can happen.
mental turmoil and even times when they are so stressed that they can not function properly. mentally unstable and unfit. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress.to react to critical situations. Sometimes it may be important to remove the stressors from your life. While you can't take away everything in your life that causes stress. but that's not a common occurrence. Not only does it pull you down through causing large amounts of emotional trauma. too. learning to effectively manage stress is important. But. This is a personal decision. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. most people go through stages of depression. During these times. it can often play a role in the way that you see your life as well as in your emotional state of mind. . Those that are spiritually fit. the right social activity is one way to improve your emotional health. It can lead to various health issues physically. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. Where Are You Now? When it comes to determining how mentally fit you are. you may think that you have nothing to worry about. It can help you to tackle even challenging tasks with more ease and with success. and you. While there isn't always a need to be religious or spiritual. too. you do all that you need to do and there's nothing limiting you. After all. Believe it or not. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Spiritual well being is a critical factor in maintaining your health. you can consider them. For those that do believe in a Higher Power. Indeed. of course. the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. but it also causes all types of physical problems for those struggling with it.
Do you have physical pain that is not the result of an injury? This could be stress related! 2. too. although you may not realize it. Do you struggle to make the goals that you set for yourself? 4. or are eating whenever you feel like it.Yes. then you should be considering the vast number of mind fitness needs you may have. 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. stress and angry often? What does it feel like and how intense does it get? 5. Be honest. Do you feel anxiety. . ask yourself these questions. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Improving the fitness of your mind not only improves your daily life but increases your longevity. 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. now. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. If you have trouble sleep. For example. For many millions of people. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. this is one of the prime reasons that they are overweight or unhealthy in their diets. your mind can be struggling at the same time. While you may not want to do this. 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. 1. it hurts to hear but just like your body goes through illness. It's easy to go to the food to get the satisfaction that you need. consider this scenario that happens over the span of time. For the most part. Do you hate the life that you are leading. Yet this is a dangerous situation. Emotional eating is eating when things go bad. While food never used to be so readily available. To determine where you stand in mind fitness. 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. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction.
it's also one of the worst things you can do for both your physical and your mental health state. yet if left intact. fatty lunch. your self esteem drops. and you'll see differences in the way that you feel and the way that you see the world. The first step in fighting the way that food makes you feel. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Soon. You should be able to feel confident in the decisions that you make and in the way that your life is moving. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. You aren't any good. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You decide you need a big. you didn't do the job right. You can't make the right decisions. is to recognize that there is a connection between the way that you feel and the way that you eat. you almost purposely make the situation worse by eating bad. you are not fitting well into your clothing. 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. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. 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.these are all things that people end up saying to themselves when they are emotionally depleted.You begin by getting stressed at work.. You become upset at yourself. . Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. In fact. In just a bit we'll talk about some of the ways that you can have good mind fitness. the pounds are creeping onto your hips. Incorporate as many of these things into your life as you can. As your self esteem drops. 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. Now. A health self esteem is one that's confident but not overly macho. You are a failure. Soon.. you find yourself in even more problems. You then find yourself dealing with pressure from the boss. though.. you hate your job so much that the only thing that makes it feel better is eating something bad for you. which includes emotional eating. Just look at you. Emotional eating is one of the hardest cycles to break.
Those that have people around them to support them do well in many more aspects of their lives. Build A Social Network A social network is a very important to your well being. both physically and mentally. Commit to going out and having fun. Then. In part of that comes the fact that if you want to have family and friends you . Getting away or even just finding time to play a board game is essential. take care of the way that they look and those that do things for themselves are the most confident people out there. 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. work on improving them if you can and then do the best job that you can overall. how can you build a social network of people that you can rely on? Make time for those that you already have. even when you don't pay attention to them otherwise. Learn to take criticism positively. Although challenging. working through them and then letting them go. 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. Relationships take time and work. that relationship alone will be one that you have to work on. its fun to have people around too! But. That means taking on the challenges that come up between people. 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. If you are married. ask what you could have improved on for next time. 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. at least one time per week. whatever way is fun to you. This allows your mind to repair damage and it allows you to improve your network of friends. Those that dress well. In addition. If your boss says that the job wasn't good enough.Accept those. learn how to accept compliments and to take criticism. you need to be able to say. Let's face. "Hey. 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. Just putting on a beautiful outfit can make you feel good about yourself.
by relieving stress. always keep yourself learning. a physical activity. Managing Stress Its not easy job. Asking questions. allowing you to fend off Alzheimer's and other conditions like it. You'll feel good about life and your social network. find an outlet. You should also use challenges to help power you through your day and your life. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Learning new things keeps the mind active and that means health. You need to find something that you love to do. A hobby. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. For starters. If the situations that you are in provide you with high levels of stress. Your Overall Mental Fitness Plan So. To help remedy stress. but mentally you do! For starters. use your brain power! You don't have to do any type of exercise with your brain physically of course.need to be a friend. it is important for you to find solutions to those problems. but you have to do it! Stress is one of the largest problems in health today. there are many things that you can do. It hinders you throughout your life by causing unhealthy living situations. . Stress affects your ability to function properly. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Here's a quick look at the changes that you can make today that will increase your mind's power later and throughout your life. You 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. or some other thing that really brings you happiness is necessary to have. now you have it! You know what to do to make your lifestyle improved through these changes. physical risks and puts your entire well being at risk for emotional breakdown. getting the answers and working at it helps to improve the brain's function. too.
You Are What You Do. continuous learning and through challenges of all types. smoking. Unlike the other chapters. Each decision you make throughout the course of the day plays a role in your fitness. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. this one will be structured a bit different. and physical fitness increases. Smoking. If you can't think of anything. Make changes like these today and see results today. 3. It also helps to make it through difficult times when you have someone by your side. You probably already know the risks of what these things can do to your life. 5. 4. . Improve your stress levels and see physical. There are no ifs about it. Too Your lifestyle is the way that you live your life. mental and emotional benefits right away. Improve your social network to reduce stress and to improve your quality of life. is a problem for your health and your ability to make it through the life you have. 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. It will cause cancer eventually in your lungs. Keep your self esteem positive. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. For example. Improve your brain's fitness by challenging it through new adventures. Do things that are enjoyable to you. Improve them. Drinking And Drugs Each of those three things.1. smoking will eat away at your lungs and will cause cancer. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. 2. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Lifestyle Fitness. drinking and drugs. learn something new. Working on this is hard. but feeling good about yourself is a must for overall health. they are not everything.
talk to your doctor about it. you destroy your body slowly and methodically. To improve your lifestyle and to extend your life. Sleep Do you sleep ? No. your energy increases. smoking is something that you can stop. refresh and give yourself the best chance at improving tomorrow. For one. you need to remove these problems from it. then you aren't getting the right amount of sleep for health. physical ailments hinder you more when you don't get enough sleep. There may be an underlying medical condition that could be causing it. Those that don't get enough sleep are not capable of performing at their best physical or mental level. It's a time to restart. Smoking and drugs are simply a no no. Why is sleep so important ? There are actually several reasons. sleep is the body's time to relax and to recoup what it's done all day. 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. Drinking and drugs are just as bad.But. You kill brain cells. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. They aren't able to improve the level at which they can function and they make bad mistakes. Your lifestyle fitness requires that you get quality sleep each night. It's the time that your body heals from the exertions of the day. It's the way that your mind works through problems. If you are facing problems with insomnia or are struggling to get to sleep. your body can repair the damage that you have done to your lungs. Stress hurts more. When you quit early enough. others can't. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. but the . This can only happen if you stop soon enough. you put your life at risk and you destroy the organs in your body. even if it is one of the hardest things you will have to do. You need this time for your mind to. your stress levels DO go down and you can feel better about the life you are living. You will find that your health increases. find a method to stop smoking and do it. To improve your fitness.Rest is one of the most overlooked parts of an exercise regimen. though. Some damage can be fixed through healing over time.
reality is it is actually a quite important principle. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. though. you start to feel sleepy. which is above the legal driving limit in most states. Not only will the caffeine keep you awake. • Keep your bedroom dark and cool. Body temperature has a huge effect on our ability to fall asleep. it can distract from your ability to fall asleep. Working out in this state has its obvious downside. You're better off waiting until the next day when your body has been given proper rest. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. especially tea or coffee. Some people disagree with this theory. Try having some white noise in the room like a fan running. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Just as you'd never head to the gym after drinking a few beers at your local tavern. According to the Journal of Applied Sports Science. . For starters. Lack of sleep can have an intoxicating effect on your body. but you'll have to use the bathroom more often as well which will disturb your sleep. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Muscle adaptation and growth often occurs at night. your body is doing exactly what you have been asking it to do during your workouts . but if you go to bed on an empty stomach.096. • Don't drink a lot of fluids before sleep. you should never work out after not sleeping the night before. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. your lack of muscular coordination places you at a much higher risk for injury.build muscle. • Get at least eight hours of quality sleep per night. During the suspended state of animation you are in. • Try having a light snack before bedtime. Make sure this snack is light. • Establish both a regular sleep cycle as well as a pre-sleep routine. This will help you signal your body that it's time to think about resting. As your body temperature lowers. If you work up a sweat before trying to sleep.
your marriage. Financial fitness isn't something that we'll stress for too long here. As you know. Just think of the role that money plays in your everyday life. it is also vital in helping your body recover and ultimately grow like you want it to. Your body can recover and repair any damage you did during the day while you are at rest. growth hormones are also released. Growth hormones are very important in increasing muscle mass. You worry about money and end up facing financial hardships that move into your work life. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. • Don't do stimulating things before bed such as watching television or working on a project. . but the majority of this happens while the body is at rest. If you are having problems with sleeping.While your body is sleeping. but it is something to make part of your overall guide to living a long. and even your physical health. but it really can be. During a workout. • Don't eat before bed. stress causes a wide range of health concerns for your body. Money is one of the largest causes of stress in people every single day. your body's synthesis of protein increases. there are many ways that you can overcome them. your home life. This is what makes you grow. healthy lifestyle. at least two hours beforehand. A majority of growth hormones are also released when the body is in the sleep state. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Just as sleep will give you more energy. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested.
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.
this author depended on several of these websites for information. Here are a few you should really check out: • www.com This is another super website where you can find tips and tricks about how to maximize your workout. • www. You will find more information than you could have ever hoped for on this website including tips on nutrition.bodybuilder. Ask around when you are in the gym. • www. and it will open you up to all sorts of insights into this great sport. where to find supplements. 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. but it's free.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. or network with others in social settings. In researching this book. Look around you and find what works for you. as well as pictures of people who have made amazing transformations through a body building program. The Internet is another invaluable resource for body building information.Nothing can really compare to personal advice and guidance. sample workout plans. and ways to prepare yourself for competition. contest schedules and results.getbig.com This site is nothing less than amazing.abcbodybuilding. You will get the most information by joining their website. You will find a whole new world opening up around you! . These are only a few resources you can check out as you begin your body building quest.
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