Encyclopedia of Body Building and Fitness
By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
all of my friends. and even years off of your life when you don't take care of your machine (your body. because it's a habit. then the machine won't run well and eventually won't run at all. You learned to put your clothes on. the entire machine works the best that it can.That's what gives me the POWER to SUCCEED. this will be something different.
Well I can go on about the benefits of fitness and will do so later in this book. Let's make fitness fun. Fitness is a term that is used to help define the ability to stay in the best physical shape.
Imagine having a greatly increased sex drive. for example. trust me on this from a guy that used to smoke two packs of cigarrettes per day. "What am I staying in shape for?" To each person. Others may need a certain level of fitness for their employment.) Fitness is about SURVIVAL.Imagine walking alone at night and really feeling safe because you are physically strong. That's what we want you to think of when you think of fitness. but when you look at this as your body. it is a matter of staying healthy as long as possible. You could take all of my money. it will last many years longer. it became something that you didn't think twice about. for example you don't change the oil in it.
Your body is designed to work as a machine. If it isn't taken care of. you likely hated it. When you were learning how to do them. But. then.
Fitness is an essential part of life. That's costly to you. you are shaving away days. When you were three you were probably taught to brush your teeth. weeks. When the machine is neglected either in part or in the whole. it can be that simple to be healthy.
Sorry if I sound overly patronising. Fitness is not something that you have to struggle with. Do you worry about brushing your teeth today? No. Others may be recovering from an illness or injury. once you learned how to do it. You may ask. everything but so long as I am still fit and strong and healthy . is well maintained for many years.
When each part of the machine is cared for. You'll learn many things that you'll be able to implement immediately to start experiencing success. but remember that fitness is something that you can get into the habit of doing which makes it easy. For most. Really. you cut several years off the life of the car. If a car. then.
Granted. this is painless. That's not true. You'll claim that getting fit is just too hard. the first weeks of learning to be fit and staying healthy will be the hardest.
. 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. For me it's a bit of belly fat. You just can't give up what you love. IT WONT BE EASY AT FIRST. You'll dread it. You'll find excuses about not doing it. it's an important first step. but it may hurt your ego a bit to do it. What do you see? If you are unhappy about any part of your body or training.Overcome the initial procrastination.
Where Are You Now and What are Your Fitness Goals ?
Take a look at yourself right now. you'll see that fitness can be easily mastered by you. Nevertheless. You will be sore and tired.such as a weight lifter adding cardio to beat belly fat. Don't worry. It's just something that you do. chances are good that area of your body is bothering you because it's an unhealthy area. if you have the will power to save your life by sacrificing for just a few weeks. In fact.
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.
. Experinced athletes should also do a realistic self review . The higher this number is. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. Ask your doctor where your blood pressure is. but it needs to be in a certain range to be healthy. this is generally 120 to 139/80 to 89. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. There are several tools that you need to use to determine your health level currently.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. You need this number to be there. You need to begin by understanding that change needs to happen. You can find calculators for many of these available to you free of charge on the web.this is part of the goal setting process. the more prone to health risks you are. For adults. Its important to do this to more firmy establish and prioritise your fitness goals.
Those that have a larger midsection are most prone to health risks. causing difficulty for each organ there.
Beginners . One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. Those that have a large midsection are the most prone to heart problems. This is an important piece of information because of how vital it is to your health. But. your ideal weight is the weight that you should be. start by getting through these basic first steps. These three things are critical elements for you to take into consideration when considering where you stand right now. there's much more for you to consider. your lungs and even your heart are suppressed.
. In effect.• Ideal Weight: In comparison to your height and body structure.What To Start With To get started with fitness. ideally. the fat here is likely to be what kills you. The fat that is here will push into your body. if you are overweight. Your kidneys. Your waist is important because it is the indication on your body of your potential health risk.
Write them down and post them in several locations in your home. Do this at home on a well programmed scale. Meet with your doctor to talk about your overall health. Pull up your shirt. 2. Determine that you are healthy enough physically to begin improving through diet and exercise.
. suck in your gut and measure at your belly button all the way around using a tape measure. and to work on first. Set your goals. your heart rate as well as any other important factors he may be interested in you improving. Do it the same time and same way every time you weigh yourself. not at your doctor's office. 5.1. Determine what's important for you to maintain. to improve on. This will be your indication of your weight loss and health improvement. Get your weight. 3. You need this to see just how unhealthy you are currently. Calculate your BMI. Ask him for measurements of your blood pressure. It's going to come down and that will be quite rewarding! 4. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Measure your waist. Stand up straight.
that's great! You are one step closer to being healthy. Therefore. With fitness everyday is a new beginning so you can always review your progress and set new goals. Cardio Vascular fitness level. I got into it because I was a drug addict. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. But. you can begin to improve your health. I was very ill and thin. For others. that will mean improving other qualities of your life. fitness is not just about weight loss. People with some experience under the belt will need to examine their flexibility. There's much to learn and improve on for most of us. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness
. high cholesterol as well as other concerns even though they aren't technically overweight. I'll point you in the direction of improving your overall health. For many that will mean losing weight. For me the impression made in the initial months was very strong because I made much progress in this time.Now that you have this done. Many people are still at risk for high blood pressure. Although many people start looking into fitness because they want to lose weight. Throughout this book. What You Will Learn So. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. inflamation syndrome. that's not to say that you don't have health problems beyond that level. you need to take into consideration the fact that overall health is in fact important to improve. or giving up some addiction or bad habits. For others it will be less dramatic. By understanding where you stand on these factors above. strength etc. If you don't think that you need to lose weight.
Since your body is likely to be your largest factor impacting your life. With lifestyle fitness. Its simply not true. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. for example. While your body must be maintained as much as possible for health. The longest i went without sleep in the army was 5 days and 4 nights . General Health: First things first. we mean making sure you are emotionally and mentally fit. Namely alcohol. They used to tell us alot of bull that 6 hrs is sufficient. Those with eating disorders can also benefit from physical conditioning. and even fun. we'll teach you how to improve your life through easy. each aspect is just as important as the next. especially of course if you are too fat. though. Because each plays a role in your overall health. Losing weight.
GET ENOUGH SLEEP !!!
Sleep . With your mind fitness. That means insuring that your overall life is healthy in regards to the life that you lead. it doesn't do much good if you don't eat the right foods. Remember. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen.some say they only need 4-6 hrs. we will start there. 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. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. ways. the goal is to improve your stress level. smoking or drug use.Each of these aspects is very important. 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. I normally need 9 if I'm training and eating heavily. But giving up serious vices is not easy and you are well advised to get professional medical advice. Emotional stability is critical to overall health. help you to understand where you are and then help you to get to the goals that you have. Sure you can function on less or more. but 7-9 hrs is optimal. we'll tackle what the healthy standard is.
. I know your situation. Many of you will be fighting with some bad habits. I say hogwash and current medical research says the same. Throughout each of these aspects. isn't enough if you aren't eating the right foods even if you are losing weight. Most of us need 7-9 hrs sleep everyday. When i was in the army they were very keen on sleep deprivation.
This is so you can see the improvements in coming weeks and months.if its unhealthy. even those things that you don't think about doing like your heart beating and your lungs breathing. This means physically. Each part of your body functions well because of the support that other parts play. Your brain keeps everything working.So. Your lungs supply your heart with the necessary oxygen. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. give up the vices like drink and smoking. Not only will you feel great but you will have medical proof. actually. Stress and recuperation are also critically important and are covered in another section of their own. Change your diet . the time has come to improve the way that machine is working. I cover diet in another section because its very important. In fact if you are looking at changing your body composition I dare you to do before and after shots.
. Your body is a well designed machine. 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. delivering fuel to it so that it can perform its duty. get 7-9 hrs sleep every night.
Your muscles are necessary for functioning but they have been built to be used. That way. You cant do that without the information in your head and I cant teach you everything in just one book. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. the same day at the same time each week. too. not to sit idle. That means taking the measurements that we've listed. Your body is used to providing your muscles with the fuel that they need to work hard. If you don't work hard. your neck. it's important for you to know where you stand health wise. your arms or anything else. these fat reserves could be used. Keep a log of this information so that you can see your progression. Talking to your doctor is a great place to start when it comes to determining your overall health. the body had to do what it needed to so that you could stay alive.Go to the library and read as much as you can on health and physiology. If you are overweight. your blood pressure and your body mass index are good indications of your overall health. What's Healthy? As we mentioned early. You should understand how well your body is working. Well back in the time of the cave man. chances are good that your heart has been affected by it. to know what level of fitness your body is in. you need to take into consideration the vast number of measurements that we've already taken. Your weight. If you have problems with your legs. you should address these specific concerns. we need to address your body's ability to do what it needs to through being physically capable. it goes further than this. your body can't maintain a healthy muscle mass. this could be a potential problem that needs to be considered. You should weekly weigh yourself. Your job is to give your body what it needs to continue to perform correctly. While your diet is something for the a later section. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. you can improve your overall health and then improve upon your situation by knowing how to. You shouldn't skip this step. too. Yet. Where Are You at? As we've mentioned. You may not physically be able to exercise
. What some people don't realize is why their body has developed as it has. It would store food in fat so that when there wasn't enough food available.
But. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Understanding where you are is difficult for many at first. coupled with the other fitness elements later throughout this book. that's a great sign. Again. but it will get easier. he was credited with the invention of the first exercise equipment marketed to the masses. Using your muscles and strengthening them are vital to improving health and fitness. Gyms are big business. it's not the permanent solution. its going to improve. He became so successful. and body building supplements are at an all-time level of performance. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. In actuality. Its not easy thing to do at first.to a certain level. chances are good that you aren't getting enough exercise and fitness into your life anyway. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. 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. If you aren't having any physical limitations. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. but remember your body is built to be used. one step at a time. Now. look at your body in other manners to determine what you can improve on. In the late 19th century. It's a hard realization. even if you aren't overweight. Exercise is something that some people hate and others love. Our overall plan to improving your body's fitness level is through exercise. As he became more popular. How Can You Improve ? Improving your body means improving your body's ability to move and function. pains or weight problems. personal trainers are making a tidy living helping people stay fit. not to sit in a chair at a desk all day. This competition was the basis for many
. the sport of body building has been around for quite some time. the man known as the "father of bodybuilding". he created several businesses around his fame and was among the first people to market body building products bearing his name. Even an overall fit person can often improve their body's fitness through improving their body's makeup.
Women have started to take an interest in honing their bodies.
. 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. In 1970. Of course.others to follow including the Mr. nothing will compare to actually getting to the gym and lifting those weights. body building has just grown in popularity becoming almost an obsession for many people. nutrition was focused on more than ever. you heard of him right ?
Through the years. but you'll need some information first. there can be a lot to learn. 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. When World War II broke out. and the sport has evolved into a real competitive arena. men around the world were inspired to become bigger in their physique. stronger. and body building equipment evolved into an effective means for working muscles in ways never thought of before. and more aggressive in their behavior. This book will guide you through some of the basics to get you started. Training techniques were improved. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow.
consider this . But its a nerve reflex that prevents you. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. There is aerobic training which is best for cardio respiratory improvement and fat loss. Aerobics can improve muscle function and growth. Anerobics can aid the cardio system and reduce fat. training. Your body works with a natural cyclic rythym. Your workout routines. Especially with the training and recuperation. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. If you can do it with one. Components of Fitness Physical fitness is the ability to function effectively in physical work. The nervous system prevents this from happening (thank heavens). After a while you will develop a natural sense for this. supplimentation and recuperation should all fit in with your optimal body routine. 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. But you can raise one leg out to the side at 90 degree's i bet (everybody can).Exercise Physiology Lets cover some basics about physical training. Deeply tied in with all of this are your biocemistry and your nervous system. Diet also has a significant influence over biochemistry. If done in the right way the two are complimentary. Well guess what. and other activities and still have enough energy left over to handle any emergencies which may arise. hormones and waste products in the blood such as lactic acid. By training. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now.
. diet. Nothing else.can you do the splits ? Probably not. The nervous sytem is quite remarkable. The three things of most interest to us in biochemistry are nutrients. then there is anerobic which is great for muscle and bone growth and strength. The components of physical fitness are as follows: Cardio respiratory endurance . By balancing your training and recuperation you can optimize your biochemistry.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.
One should strive to exercise each of the first four fitness components at least three times a week. normal range of motion. and eye-foot coordination are classified as components of "motor" fitness. Body composition . "FITT" Regularity. Progression. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. reduces performance. sleeping. Time. and negatively affects one's health. agility. Intensity.the ability to move the joints (for example. To achieve a training effect. progressive training. Excessive body fat detracts from the other fitness components. Muscular endurance . elbow. Appropriate training can improve these factors within the limits of each athletes potential. Factors such as speed.the amount of body fat an athlete has in comparison to his total body mass. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Flexibility . The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.the greatest amount of force a muscle or muscle group can exert in a single effort. a person must exercise often. Infrequent exercise can do more harm than good.Muscular strength . Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. eye-hand coordination. The principles of exercise apply to everyone at all levels of physical training. muscle power.and following a good diet.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.
. Regularity is also important in resting. detracts from appearance. and Type. knee) or any group of joints through an entire. from the Olympic-caliber athlete to the weekend jogger.
Variety. For optimal results. athletes should have at least three strength-training sessions per week. Thus. Personally I have a cardio workout at the warmup stage. it does not improve a 2-mile-run time as much as a running program does. a program should include activities that address all the fitness components. Although swimming is great exercise. for example. however. especially when training for strength and/or muscle endurance. Training must be geared toward specific goals. muscle endurance.since overemphasizing any one of them may hurt the others. Time. You will find that you can experiment and find the optimal routine for your metabolism. Three physical activity periods a week. Providing a variety of activities reduces boredom and increasesmotivation and progress. and flexibility should be performed each week to improve fitness levels. muscle strength.you must strive to conduct 5 days of physical training per week. to obtain maximum gains in muscular strength. Recovery. time.Intensity.
. and Type. The acronym FITT makes it easier to remember them. These factors are Frequency. Overload. 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. For example. Ideally. and flexibility training will not improve any of these three components.Balance. Another way to allow recovery is to alternate the muscle groups exercised every other day. goals and motivation. To be effective. with only one session each of cardiorespiratory. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. strength. 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. then I do my weight training and perform stretches between my weight exercises. at least three exercise sessions for cardio fitness. Specificity. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.
INTENSITY Intensity is related to how hard one exercises. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. and Friday.
. Wednesday. and cardio fitness is trained on Tuesday and Thursday. you may also choose to run on Tuesday and Thursday. Such programs. By training continuously in this manner. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. Stretching exercises are done in every training session to enhance flexibility. Changes in cr fitness are directly related to how hard an aerobic exercise is performed.With some planning. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. The more energy expended per unit of time. a five-day-per-week program is much better than three per week. However. Wednesday. In the first week. if you have a hard run on Monday. The following training program serves as an example. it is the factor many units ignore. Monday. the greater the intensity of the exercise. For example. when coupled with good nutrition. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. and those that exceed 90 percent HRR can be dangerous. and Tuesday and Thursday are devoted to muscle endurance and strength. 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). During the second week. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. 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. Wednesday. However.and Friday are devoted to cardio fitness. Depending on the time available for each session and the way training sessions are conducted. will help keep you super fit. and Friday. Unfortunately. all components of fitness can be developed using a three-day-per-week schedule. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday.
the THR is figured using the estimated maximal heart rate. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. One's ability to monitor the heart rate is the key to success in cr training. if he is in poor shape. one can be sure that the intensity is enough to improve his cardio fitness level. if he is in excellent shape. at 90 percent MHR. By determining one's maximum heart rate. To compensate for this. and. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR.
. at 80 percent MHR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. With this information. he can determine which percentage of HRR is a good starting point for him. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. if he is in relatively good shape. A athlete determines his estimated maximum heart rate by subtracting his age from 220. if he is in reasonably good shape. A person using this method may exercise at an intensity which is not high enough to cause a training effect. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. at 70 percent HRR. As a result. he could start at 85 percent of his HRR. graphic$$$$$$ When using the MHR method. and. resting heart rate. graphic$$$$$$ Percent MHR Method With this method. a 20. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). if he is in excellent physical condition. at 60 percent HRR. Thus. For example. an appropriate THR or intensity can be prescribed. For example. the group run will be too intense for some and not intense enough for others. a person who is in poor shape should exercise at 70 percent of his MHR. If a athlete knows his general level of cardio vascular fitness. one must compensate for its built-in weakness. and relative conditioning level.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR).
and immediately after exercising.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. At this time. as in the example.second period.7. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.) Yet another way is to place the hand over the heart and count the number ofheart beats. Exercising at any lower percentage of HRR does not give the heart. he should know his THR (the heart rate at which he needs to exercise to get a training effect). and the heart rate will have leveled off. an adequate level of fitness. When 91. and lungs an adequate training stimulus. he must exercise harder to increase his pulse to the THR.) During aerobic exercise. These arteries are located to the left and right of the Adam's apple. (See Figure 2-1A. the product obtained by multiplying 0.
. then multiply this by six to get his heart rate for one minute. To determine the RHR. the percentage (70 percent in this example) is converted to the decimal form (0. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.7 BPM is rounded off to give a THR of 161 BPM. In this case.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.83 or 27) if he is exercising at the right intensity. (See Figure 2-lB. the body will usually have reached a "Steady State" after five minutes of exercise.7 is added to the RHR of 69. particularly if they cannot find more than 20 minutes for cr exercise. the athlete should monitor his heart rate. This will let him determine if his training intensity is high enough to improve his cr fitness level. If his pulse rate is below the THR. Thus. When the calculations produce a fraction of a heart beat. or maintain. He should count his pulse for 10 seconds. place the tip of the third finger lightly over one of the carotid arteries in the neck. use the THR of 161 BPM figured above. Before anyone begins aerobic training.70 and 131 is 91. the value is rounded off to the nearest whole number.7 results.70) before it is multiplied by the HRR. In summary. a THR of 160. muscles. the athlete should get a count of 27 beats (161/6= 26. (See Figure 2-1 C. or to see if one is within the THR during and right after exercise. As shown. The result is then added to the resting heart rate (RHR) to get the THR. For example. During the 10. 160.
It is inversely related to intensity. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. Here are some tips for you to get in aerobic training. he should do it five minutes into the workout.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. a 40-year-old athlete with a low fitness level should. the longer the required duration.If his pulse is abovethe THR. Another way to gauge exercise intensity is "perceived exertion. If he takes only one pulse check. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. your body will work to improve its function by improving how much work your heart can do. or duration. the less intense the activity. Using this figure. He should count as accurately as possible. A athlete who maintains his THR throughout a 20. then start with a basic program.
. talk to your doctor. • Start with basic aerobics and work up as your tolerance increases. refers to how long one exercises. the athlete must train for at least 20 to 30 minutes at his THR. 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. gives an error of six BPM. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. TIME Time. The more intense the activity. multiplied by six. To improve cr fitness. an athlete can easily find his own THR just by knowing his age and general fitness level. Walking is a great place to start. He should check his exercise and post exercise pulse rate at least once each workout. To find out if you have any limitations. If not. during aerobic 70 percent HRR. TYPE First we will discuss aerobic training. In this type of training. the shorter the time needed to produce or maintain a training effect." This method relies on how difficult the exercise seems to be. since one missed beat during the 10-second count.
Rope skipping. . though. elliptical machines.Bicycling (road/street). . . and other physical activities are perfect for aerobics.Swimming. SECONDARY (Done with partners or opponents of equal or greater ability. They must also be of sufficient duration and intensity (60 to 90 percent HRR). . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Running.Skiing (cross-country). You should try to increase this to 30 minutes three times per week.Exercising to music.Walking (vigorous).) -Racquetball (singles). . as soon as your body allows for it. • Move on to more aerobic style exercises. .Road marching.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. -Basketball (full court). . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .Stair climbing. playing your favorite sport. -Handball (singles). Your goal is to start with 10 minutes of continuous aerobics three times a week. running. . -Tennis (singles). .Jogging. Swimming.Bicycling (stationary). bike riding. .
. . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Rowing.
If you have access to a treadmill this can be implemented as a warmup prior to your weight routine.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. The most common injuries result from running and occur to the feet. ankles. The arms swing naturally from front to rear in straight lines. 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. I prefer the rowing machine as It can avoid injuries associated with running. athletes need information on ways to prevent running injuries. (cross-body arm movements waste energy. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week.) The toes point straight ahead. the faster the arm action. Proper warm-up and cool-down.
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. However. and. and the feet strike on the heel and push off at the big toe. The faster the run. Every activity has its drawbacks and you must weigh the advantages and disadvantages. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. help prevent injuries. knees. to do this safely. Besides learning running techniques. but can also be a major cause of injuries. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a
. INTERVAL TRAINING Interval training also works the cardiorespiratory system. The elbows are bent so the forearms are relaxed and held loosely at waist level. Some athletes may need instruction to improve their running ability. and legs. he should do two things: 1) gradually buildup to running that frequently. A well-conditioned athlete can run five to six times a week. along with stretching exercises and wearing appropriate clothing and well fitting running shoes.
the pace for an interval training workout is calculated as follows: Step 1. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting.1 to 4 seconds = 1:59 to 1:56. This type of intermittent training can also be used with activities such as cycling. He does this repeatedly with periods of recovery placed between periods of fast running.) Step 3. (8:00 minutes/4 = 2:00 minutes per 440 yards. In this way. therefore. the energy systems used are allowed to recover. it can be estimated from his last APFT by taking one half of his 2-milerun time. Using the work-interval time for each 440-yard lap from Step 3. twice the length of the work-interval periods. (2:00 minutes .
. Using the time from Step 1. Recovery periods. The athlete's 2-mile-run time is 16:00 minutes. Step 2. 56 seconds to 1 minute. rowing. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. bicycling. In interval training. and his estimated pace for 1 mile is one half of this or 8:00 minutes. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. 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. each 440-yard lap should be run in 1 munute. Determine (or estimate) the actual 1-mile-race pace. swimming.mile run time.relatively short time and increase his running speed. 56 seconds (1:56) for each 440-yard run. These recovery periods. 2. will be 3 minutes. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. hiking. 59 seconds during interval training based on the athlete's 16:00. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time.) Thus. 52 seconds long (1:56 + 1:56 = 3:52). Using a 2-mile-run time of 1600 minutes as an example. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. If a athlete's actual 1-mile-race time is not known.
Because the heart rate is not the major concern during interval training. refer to Table 2-1. Because of the intense nature of interval training. Each 440-yard jog should take twice as much time as the work interval (that is. his recovery is quicker. As with any other new training method. For each second of work. athletes should start intervaI workouts with a warmup and end them with a cool-down. there are two seconds of recovery. He may also do recovery workouts of easy jogging on off days. As with any workout. It shows common 1 -mile times and the corresponding 440-yard times. with at least one recovery day in between. Follow each 440-yard run done in 1 minute. another type of cardio vascular training sometimes called speed play. he should do it once a week. he should be ready for interval training. During the recovery interval. As a result. After a athlete has reached a good cardio vascular fitness level using the THR method. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. 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. 2. the heart rate usually falls to around 120 to 140 beats per minute. Thus. monitoring THR and using it as a training guide is not necessary. 56 secons by an easy jog of 440 yards for recovery. he may do it twice a week at the most. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR.This can be done on a 440-yard track(about 400 meters) as follows: 1. If he responds well. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. 3:52). FARTLEK TRAINING In Fartlek training.
Table 2-1 To help determine the correct time intervals for a wide range of fitness levels.rest ratio is 1:2. the workto. As the athlete becomes more conditioned. At first. interval training should be introduced into his training program gradually and progressively. the athlete varies the intensity (speed) of the running during the
Cross-country runs have several advantages: they provide variety in physical fitness training. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus.workout. and the running is not done on a track. bicycling. athletes should start slowly and progress gradually. However. over hills. he starts with very slow jogging. through woods. the athlete varies the intensity (speed) of the running throughout the workout. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. It can be used as both a physical conditioning activity and a competitive event.
. The unit is divided into ability groups using 2-mile-run times. many runners prefer Fartlek training to interval training. depending on the terrain and fitness level. Instead of running at a constant speed. he runs hard for a few minutes until he feels the need to slow down. As with all exercise. It should then be gradually increased to four miles. The object is to cover the distance in the shortest time. When ready. they may use other activities as supplements or alternatives. It consists of running a certain distance on a course laid out across fields. Swimming. In Fartlek training. Those who add non-running activities to their training may not improve running ability as a consequence. Their drawback is that they require special equipment and facilities that are not always available. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. In such cases. Each group starts its run at the same time. Alternate Forms of Aerobic Exercise Some athletes cannot run. At first. neither the running nor recovery interval is timed. For these reasons. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. The speed and distance can be increased gradually as the athletes' conditioning improves. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. and they can accommodate large numbers of athletes. or on any other irregular terrain. the distance should be one mile or less. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. At this time he recovers by jogging at an easy pace.
Partial support of body weight by the water. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming.SWIMMING Swimming is a good alternative to running.) in swimming alone. cycling. Thus. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. Body position that enhances the blood's return to the heart. They can also do calisthenics in the water. For injured athletes. he should stop to check his pulse. in swimming. walking. one's THR should be lower than while doing the other forms of aerobic exercise. By modifying their THRs in this manner while swimming. This is because. cross-country skiing. After five minutes. which minimizes lower body stress in overweight athletes. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury.. rope jumping. It is used to supplement running and develop upper body endurance and limited strength. athletes will help to ensure that they are working at the proper intensity. a athlete should set his THR about 10 bpm lower than while running. Some advantages of swimming include the following: Involvement of all the major musclegroups. compare it with his THR and. Together these activities combine walking and running with moderate resistance work for the upper body. if needed. running. the heart does not beat as fast as when doing the other types of exercise at the same work rate. etc. For example. in order to effectively train the cardio vascular system during swimming. CYCLING
. tread water. Compared with all the other modes of aerobic exercise presented in this manual (e. adjust the intensity. and do pool-side kicking for an excellent aerobic workout.g. Non-swimmers can run in waist-to chest-deep water. The swimmer should start slowly with a restful stroke.
a athlete recovery at low speed and/or low should set his THR at resistance.Cycling is an excellent exercise for developing cardio fitness. adding hill Cycling should be work. and increasing velocity. After about three months. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). the athlete can vary the speed and resistance and use periods of active For swimming. He can increase the intensity by adding hills or stairs. However. As the walker's fitness increases. requires no equipment. It is enjoyable. Athletes can alter the cycling intensity by changing gears. athletes can bicycle outdoors or on a stationary cycling machine indoors. The heart rate should be monitored to determine the intensity. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. Dis. For interval training. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. he should walk 45 to 60 minutes at a faster pace. and causes few injuries. A simple way to increase walking speed is to carry the arms the same way as in running. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. WALKING Walking is another way to develop cardiorespiratory fitness. it will not produce any significant cardio vascular conditioning. unless walking is done for a long time at the correct intensity.
may be done almost anywhere. one form or another of crosscountry skiing can be done almost anywhere . with skis. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. squash. Equipment is reasonably priced. open fields. boots. and in parks and forests. The action is similar to that used in brisk walking. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. They should attain and maintain their THR to ensure a training effect.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. the pace. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. A beginner should select a jump rope that. Rope jumping. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. and the frequency and duration of rest periods. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. The work load is determined by the difficulty of terrain. Some of movement of the arms the highest levels of aerobic fitness and legs. However. when doubled and stood on. is easily learned. Cross-country skiing is easy to learn. and racquetball) involve bursts of intense activity for short periods. these
. and poles often obtainable from the outdoor recreation services. It requires little equipment. and the time spent jumping should be increased as the fitness level improves. and is not affected by weather. and the intensity may be varied as in running. endurance. developing ever measured have been found in muscular and cr cross-country skiers. however. Although some regions lack snow. golf courses. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. reaches to the armpits.on country roads. Some runners use it as a substitute for running during bad weather.
it helps improve performance in racket sports. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. One can move to various tempos while jogging or doing jumping jacks. bodybuilding athletes need a high level of muscular endurance and strength. If strengthening exercises are included. they are closely related. Because running increases endurance. and it can be totally individualized to every fitness level by varying the frequency. It is a motivating. There is no prerequisite skill. Although muscular endurance and strength are separate fitness components.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. In addition to cardiorespiratory fitness. they may be an adequate substitute for lowlevel aerobic training. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. Warm-up and cooldown stretches should be included in the aerobic workout. and duration. but the reverse is not necessarily true. If played vigorously each day.
. or many other calisthenics. Workouts can be done in a small space by diverse groups of varying fitness levels. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. the workout addresses every component of fitness. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. Progressively working against resistance will produce gains in both of these components. challenging activity that combines exercise and rhythmic movements. hops. jumps. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. intensity.
the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. This requires the use of isokinetic machines. you do want to develop lean muscles that are strong and therefore healthy.If you need to lose some weight. and the lifting of weights. They are described here. while not precisely controlling the speed of movement. strength training is a very essential aspect of making sure that happens. But. with less likelihood of being strained or hurt through your daily exercises. There are other resistance-training machines which. isotonic. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. you also need to consider adding strength training to your workout. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. affect it by varying the resistance throughout the range of motion. They are able to be used easier. allowing you to lose weight faster. Force is produced with no change in the angle of the joint. sit-ups. You don't have to have bulging muscles. Now.
. Muscular Contractions Isometric. you don't have to be a body builder here. at 180 degrees per second. as when pushing against a wall. Muscle burns through fat faster. Common examples are push-ups. you will be able to move flabby muscles and fat into lean muscles. With strength training. To achieve a constant speed of movement. Isokinetic contraction causes the angle at the joint to change at a constant rate. Strength training is essential because it allows you to improve the way that your body works. Muscles that are strong are less likely to become injured. for example. movements or even in accidents.Strength Training Along with aerobic training. Isometric contraction produces contraction but no movement. too.
so there is more muscle soreness following eccentric work. may produce greater strength gains. This is an eccentric (negative) contraction. To obtain optimal gains. or isokinetic contractions. In the concentric phase (shortening) the muscle contracts.the concentric or "positive" phase and the eccentric or "negative" phase. Exercise a joint and its associated muscles through its complete
. the muscle may be able to handle more of an overload eccentrically. on the upward phase of the biceps curl. Actually. This greater overload. and each will result in strength gains if done properly. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. the overload must be applied thoughout the full range of motion. makes the muscle and connective tissue more susceptible to damage. it is important to know the following strength-training terms: Full range of motion. The nature of the eccentric contraction. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. it adapts by becoming stronger. whether by isometric. in return. Isotonic and isokinetic contractions have two specific phases . isotonic. This is a concentric (positive) contraction. As a result. To understand the principle of overload. the biceps are shortening.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. When a muscle is overloaded. For example. Each type of contraction has advantages and disadvantages. while in the eccentric phase (elongation) the muscle returns to its normal length. During the lowering phase of the curl the biceps are lengthening. however.
When a muscle is overloaded by isometric. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. Set This is a series of repetitions done without rest.
. it adapts by becoming stronger. one repetition has been completed. isotonic. This is crucial to strength development. A 10-RM is the maximum weight one can lift correctly 10 times. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Similarly. Repetition When an exercise has progressed through one complete range of motion and back to the beginning.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. Muscle Failure This is the inability of a person to do another correct repetition in a set. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. or isokinetic contractions.
after doing from 8 to 12 repetitions. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. specificity. The weight should also not be too heavy.
. This weight is the 3-7 RM for that exercise. For example. These principles are overload. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. he momentarily cannot correctly do another repetition. For example. However. the muscle must be overloaded. (For example. regularity. The exerciser finds and uses that weight which lets him do the correct number of repetitions. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure.Principles of Muscular Training To have a good exercise program. the seven principles of exercise must be applied to all muscular endurance and strength training. the resistance is too great and should be reduced. multiply 200 pounds by 70 percent [200 X 0. The weight should be heavy enough so that. and variety. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. This weight is the 8-12 RM for that exercise. the weight selected should be heavier and the RM will also be different. an effective range is a 3-7 RM. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. Although the greatest improvements seem to come from resistances of about 6-RM. In other words. if a athlete's 1 -RM is 200 pounds. recovery. balance. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. to develop both muscle endurance and strength. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. For a muscle to increase in strength.70 = 140 pounds] to get 70 percent of the 1 -RM.) A better and easier method is the repetition maximum (RM) method. progression. OVERLOAD The overload principle is the basis for all exercise training programs. to achieve enough overload. If one cannot do at least three repetitions of an exercise.
Reducing the rest time between sets. the athlete must always strive to overload his muscles. .
PROGRESSION When an overload is applied to a muscle. This is his 12+ repetition maximum (12+ RM). The key to overloading a muscle is to make that muscle exercise harder than it normally does. . it adapts by becoming stronger and/or by improving its endurance. but the gain in strength will not be as great. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. the greater the number of repetitions per set. . However. when an athlete trains with a 25-RM weight. . gains in muscular endurance will be greater than when using a 15-RM weight.Using any combination of the above. With continued training. To optimize a athlete's performance. 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. (Good form is more important than the speed of movement. most athletes will benefit most from a resistance training program with an 8-12 RM.Increasing the number of sets. his RM should be determined from an analysis of the critical tasks of his sport.Athletes who are just beginning a resistance-training program should not start with heavy weights. When a athlete can correctly do the upper limit of repetitions for
. To develop muscular endurance. For example.Increasing the number of repetitions per set. there will be no further gains.Increasing the speed of movement in the concentric phase.) . Whichever RM range is selected. If the workload is not progressively increased to keep pace with newly won strength.Increasing the resistance. An overload may be achieved by any of the following methods: . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise.
He should continue with that weight until he can do 12 repetitions correctly. He continues to work with that weight until he can complete all eight repetitions in each set. The principle of regularity also applies to the exercises for individual muscle groups. In this way. To improve his muscular endurance and strength. If the athlete's performance of a task is not adequate or if he wishes to improve.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. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. but when different muscle groups are exercised at each workout. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. strength training for the identified muscle(s) will be beneficial.12 RM). he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. this upper limit should be 12 repetitions. For most athletes. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. Sporadic exercise may do more harm than good. RECOVERY
. then increases the resistance by no more than 10 percent. if his goal is to do three sets of eight repetitions of an exercise. it is usually time to increase the resistance. REGULARITY Exercise must be done regularly to produce a training effect. at the same time. He then should increase the weight by about 5 percent but no more than 10 percent. For example. if his plan is to do 12 repetitions in the bench press. Exercise must be done regularly to produce a training effect. The athlete slowly does work-related movements he wants to improve and. These groups can be identified by doing a simple assessment. In a multi-set routine. A athlete can work out three times a week. in a given task. but three workouts per week are best for optimal gains. he feels the muscles on each side of the joints where motion occurs. he ensures maximum carryover value to his chosen sports. the athlete must do resistance movements that are as similar as possible to those of doing the task.
the upper back and the thighs. in part. you begin training different sections of your body in each workout. at this level. You can move on to a four day routine. 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. Normally. This is because when you train the primary muscle groups you also train the secondary ones. and it's okay to work out all three muscle groups in each workout. Sample workout routines are provided for someone at this level of training. The recovery time between different exercises and sets depends. The chest.
MUSCLE GROUPS There are three main muscle groups.
. you're also training secondary muscle groups at the same time. you may train your legs. and it is possible to have more than one day off or to put the rest days in between which ever days suit. Thursday.There should be at least a 48-hour recovery period between workouts for the same muscle group. I recommend that you remain at this level for at least three months. When exercising in this fasion. Strength training can be done every day only if the exercised muscle groups are rotated. 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. There should be at least a 48-hour recovery period between workouts for the same muscle groups. Wednesday. and Friday and the upper body muscles on Tuesday. Recovery is also important within a workout. For example. on the intensity of the workout. the primary muscle groups should always be trained first in the workout. the legs. For example. and Saturday. For beginners. Beyond this basic level of training. Consecutive days of hard resistance training for the same muscle group can be detrimental. So for example. you will be training your shoulders and arms to some extent as well as the chest. Someone at beginners level should work out all three main muscle groups. It's important to note that when training the primary muscle groups. the recovery time between sets should be 30 to 180 seconds. Following this you would have a day off.the neck and the midsection. the arms. There are also secondary muscle groups. then you simply repeat the sequence once again. the legs can be trained with weights on Monday. so that the same muscle or muscle group is not exercised on consecutive days. when doing bench press. but they should allow at least one days recovery and between workout days.
then the smaller muscIes. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. Activating one muscle results in a pulling motion. Sequence the program to exercise the larger muscle groups first. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). For this reason. The latissimus dorsi muscles will not be overloaded and. It is important to do exercises that work all the major muscle groups in both the upper and lower body. There's little point in exercising at all if you only intend to do it for three months. do not hesitate to take a rest and spend some time recuperating. Personally. 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. For example. If curls are done first. When you are ready for a day off. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. As a result. BALANCE When developing a strength training program. as a result. they may not benefit very much from the workout. or pushing. When planning a training session. But training at this level is not recommended for basic or intermediate level athletes. I have seen this happen many many time's. movement. Examples of these workouts are given later. reduce the risk of injury. follow an overhead press with a lat pull-down exercise.
. If you go for a run on one day. For example. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. for example then the following day. This technique helps ensure good strength balance between opposing muscle groups which may. If you do use too much weight. 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. Most muscles are organized into opposing pairs. Split routines can also be used to integrate cardio training with weight training. in turn. while activating the opposing muscle results in the opposite.Beyond the four-day routine are five and six day routines. you can train your upper body. It's always important to judge by the feeling in your muscles and your general energy level. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises.
for variety or due to necessity (for example. namely. and neck. when in the field). who can observe his performance as he exercises. changing the exercises. exercise selection. A poorly designed strength.training program can be very boring. There are also other factors to consider. 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. he can do squats with a barbell instead of leg presses on a weight machine. The weight lifter should always do weight training with a partner. The athlete should never hold his breath. low back. Also. A natural tendency in strength training is to see how much weight one can lift. as this can cause dizziness and even loss of consciousness. improvement will occur. safety. However. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from
. Using different equipment. and they may also produce better results. or spotter. Lifting too much weight forces a compromise in form and may lead to injury. abdominal. As long as all muscle groups are exercised at the proper intensity. both should know how to use the equipment and the proper spotting technique for each exercise. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. For example. To ensure safety and the best results. As a general rule. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. Correct breathing is another safety factor in strength training. Each athlete must understand how to do each lift correctly before he starts his strength training program. and phases of conditioning. The athlete should periodically substitute different exercises for a given muscle group(s). Breathing should be constant during exercise. and altering the volume and intensity are good ways to add variety. he can switch to partner-resisted exercises or another form of resistance training.then the arms.
Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. and so forth. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. This will help him train a greater number of muscles in a given time. although an effective exercise. increasing strength is only secondary to someone that is serious about body building. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. These exercises will be detailed in a following section. only works the arm flexor muscles.the floor. The exercise should provide movement at more than one joint. most of the exercises in the program should be "multi-joint" exercises. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. For example. shoulders. however. especially beginners.
TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. Also. and inhale during the negative (eccentric) phase as the weight returns toward the floor. On the other hand. For most people. low back. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. They should include those for the muscles of the leg. an exercise like concentration curls for the biceps muscles of the upper arm. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. Power lifting is probably safer than an Olympic lifting. only involves the elbow joint. Usually eight wellchosen exercises will serve as a good starting point. For example. but are good for developing strength. 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. The concentration curl. and not for
EXERCISE SELECTION When beginning a resistance-training program.
During this phase. if he can do more than 12. Circuit training is done with lighter weights.any traditional reason. By the end of the second week (4 to 6 workouts). and maintenance. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. and ligaments. H. Also less rest is taken between sets during the workout. conditioning. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. because the beginner must concentrate at first on learning the proper form for each exercise. he should increase the weight until he can again do only 8 to 12 repetitions. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. he should use progressively heavier weights.
. 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. the weight should be increased. the weight must be reduced. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. If he can do only seven repetitions of an exercise. Several different circuit training routines will be given in this book. and with higher repetitions usually between 12 and 20 reps. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. P. When he can do more than 12 repetitions of any exercise. joints. This is very important. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. During the second week. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. A training is one particular form of circuit training.
The exercise period. throughout his life. As with aerobic training. More frequent training. is required to reach and maintain peak fitness levels. Although training three times a week for muscle endurance and strength gives the best results. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. The maintenance phase should be continued throughout his career and. After an appropriate period of rest. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. a second. one can maintain them by training the major muscle groups properly one or two times a week. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. The use of timed sets. If he stops making progress with one set of 8 to 12 repetitions per exercise. the maintenance phase is used to maintain that level.
. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. ideally. third. set of that exercise is done in an equal or lesser time period. As long as he continues to progress and get stronger. It does not hold back the more capable performer by restricting the number of repetitions he may do. Maintenance Phase Once the athlete reaches a high level of fitness. however. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. Instead. recovery period. The emphasis in this phase is no longer on progression but on retention. This process continues indefinitely. 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. unlike exercises performed in cadence or for a specific number of repetitions. As time goes on and he progresses. and so on. Three sets per exercise is the maximum most athletes will ever need to do. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time.This usually involves an increase in weight of about five percent. he does not need to do more than one set per exercise.
or by any combination of these. Thus. This is done by lengthening the time period of any or all timed sets. First. As the athletes' levels of fitness improve. and to be assured that all emergencies can be met. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. several of these will be given. Below. To meet this goal. different types of push-ups (regular. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. Then. by decreasing any rest period between timed sets. here is a very time-efficient way of conducting push-up/sit-up improvement. For this reason. feet-elevated. and so forth) can be done. Thus. those muscle groups worked by the sit-up or pushup event. and so forth) and sit-ups (regular. and vice versa.5 minutes. do timed sets to improve push-up and sit-up performance. a muscle endurance or strength training workout should not be designed to work exclusively. the difficulty of the activity can be increased. by increasing the number of timed sets performed. perform a workout to strengthen all of the body's major muscles. At the same time. This is because the muscles worked by those two exercises will already be pre-exhausted. when a athlete performs a workout geared to develop muscle endurance and strength. a training regimen which exercises all be developed and followed. In this way. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. abdominal twists. When
. the best procedure to follow when doing a resistance exercise is as follows. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. as a general rule. To add variety and increase the overall effectiveness of the activity.Timed sets can be applied to improving athlete's sit-up and push-up performance. abdominal curls. close-hand. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. Following this sequence ensures that all major muscles are worked. This having been said. This ensures continued gains and minimizes boredom. or give priority to. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. 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. wide-hand.
However.performing this type of workout. graphic 3-6@@@@@@
. Major Muscle Groups In designing a workout it is important to know the major muscle groups. In the same way. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. During a timed set of push-ups. The beginning weight-training program will work most of the important. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. or vice versa. To ensure a good. It has some duplication with respect to the lat pulldown. and biceps curl. For example. The exercises should be done in the order presented. as in any endeavor. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. for the more advanced lifter. and their primary action. the times listed in the chart above may prove to be too long or too short for some athletes. he should immediately drop to his knees and continue doing modified push-ups on his knees. major muscle groups. because of the nature of the situp. This program also includes exercises to strengthen the neck muscles. balanced workout. where they are located. athletes must set goals for themselves. Thus. If this happens. When using timed sets for push-up and sit-up improvement. pay attention to how the athletes are responding. for the beginner. an athlete may reach temporary muscle failure at any time before the set is over. Finally. this program may overwork some muscle groups. This applies when doing each timed set. several timed sets of push-ups can be done followed by several sets of situps. rest intervals must be placed between timed sets. and make adjustments accordingly. It is a good program for beginners and for those whose time is limited. With this approach.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. athletes can before doing the other.
then the smaller ones. This helps to increase motivation. you should add in ten minutes per day three times per week at least. • Work with a low amount of weight first. you'll want to increase this number over time to at least 30 minutes per day three times per week. and safety. or with the correct equipment training alone is OK too. This can cause serious injury. Always breathe when lifting. Remember to include ten minutes before and after your workouts for warm up and cool downs!
Key Points to Emphasize: Train with a partner if possible. You'll enjoy it and you'll see improvement in the tone of your body quickly. Begin from a fully extended. Always use strict form. and inhale during the eccentric (negative) phase. This small investment of time and money will allow you to improve your overall muscle mass faster. 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. lurch. Do not twist. With strength training. Perform all exercises through their full range of motion. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. the intensity of the workout. relaxed position (prestretched). and more effectively. • Consider working with a physical trainer. lunge. and end the concentric phase in a fully contracted position. Otherwise you can have a training partner to help with spotting. or arch the body. Again. Accelerate the weight through the concentric phase of contraction. and return the weight to the starting position in a controlled manner during the eccentric phase. • Change up the exercises that you do so that the process is easy and fun. Exhale during the concentric (positive] phase of contraction. Exercise the large muscle groups first.
.Here are some tips for exercising through strength training.
TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Sandbags may seem unusual but have some advantages. As with all training. three times a week. and single-leg squats are examples of exercises which use a person's body weight. follow triceps extensions with biceps curls. there are limits to the type of training that can be done. or partners. to let the body recover and help prevent over training and injury. The weight of the bags can be varied depending on the amount of fill. the development of strength does not require expensive equipment. to progressively overload his muscles. The availability of facilities may vary. Whether the training uses expensive machines. but not more than 96 hours. Sandbag exercises are very effective in strength-training circuits. pushups. Train the whole body. situps. sandbags. but the rest of the body must also be trained. Pull-ups. Ensure that every training program is balanced. They can improve an untrained athlete's level of strength. dips. Alternate pulling and pushing exercises. the result is largely the same. Concentrating on weak areas is all right. Progress slowly. Never increase the resistance used by more than 10 percent at a time. For example. athletes should warm up. it is unreasonable to expect that all folks can use them on a regular basis. and follow the principles of exercise previously outlined. However. not just specific areas. cool down. Exercise Programs When developing strength programs for people. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. All that is required is for the athlete. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger.
. safety is a critical factor. Although many towns have excellent strength-training facilities.Allow at least 48 hours of recovery between workouts. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training.
This section will focus on weight training for body builders. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Workouts are designed to focus on certain muscle categories. They must communicate with each other to ensure that neither too much nor too little resistance is applied. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. the negative part of each exercise should take at least as long to complete as the positive part. the more effective they should become in providing the proper resistance for each exercise. and foods are consumed with the intention to build the body's metabolism and increase mass. weight training. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines.
Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. The longer the partners work together. More than one exercise per muscle group may be used. and rest. Following are descriptions and illustrations of several PREs. Weight training develops both strength as well as the size of skeletal muscles.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. It uses the force of gravity to oppose the force generated by muscles through contraction. increased caloric intake. Weight training uses a variety of specialized equipment designed to target specific muscle
. The speed of movement for PREs should always be slowand controlled. It is achieved through muscle conditioning. the second half of each repetition as the exerciser returns to the starting position).
A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. As a general rule.
we'll define some common exercises for clarification. sets. If you don't use good form in weight training. When your muscles are resisting a weight. exercise types. Another form of weight training is resistance training. or shape.groups and movements. tempo. Some of your muscles might be naturally stronger than others. Different weights will give different types of resistance. It involves a manipulation of the numbers of reps. Strength training focuses on increasing muscular strength and size. First. the overall tone of that muscle will grow over time. dumbbells. Most gyms offer the services of a personal trainer that comes with the membership fee. Equipment used in weight training include barbells. exercises. I find I can concentrate better working out by myself. Personally I have never used a personal trainer or even a training partner. pulleys. While they are not exactly the same. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. they are both similar to each other. endurance. and weight depends upon the desires of the body builder. You need to build up your strength and over-working your muscles can cause more harm than good. you should not just "jump right in". Weight training is one type of strength training using weights as the primary force to build muscle mass. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. and weight moved to cause desired increases in strength. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. you risk muscle injury which could hinder your progress. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Some people refer to weight training as strength training. The basic principles of weight training are pretty much the same as those of strength training. Building up slowly allows muscles to develop appropriate strengths relative to each other. If you are a beginner at weight training. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. sets. These trainers can suggest specific workouts for you to begin with. size.
. If you want to undertake it yourself. The specific combination of reps.
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
. This can also be done with straight bar. 2 dumbbells. Lie on an incline bench and position your head at the top. seated or standing or with 2 dumbbells and your palms facing in. If you are going to join a gym. Press the bar to arm's length over your head.
shoulders military press. military raise. Now that you know what exercises to do. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. This exercise can also be performed with dumbbells or seated on a weight bench. front barbell raise.Hold a barbell with hands a little closer together than shoulder width. side dumbell raise. Employees at the gym can help you with proper use of the machines. dumbell press. The exercises listed above can be done either in a gym or in your home. let's look at a couple of sample workouts. Keep your upper arms close to your head. Return to the starting position. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Lock your legs and hips and keep your elbows in slightly under the bar. you will use a barbell. they will have many specialty machines that will work specific parts of your body. Press bar overhead to arm's length. front dumbell raise
Standing Military Press For this exercise. Stand with your legs about shoulder width apart and lift the barbell to your chest.
keeping it close to your body. Pull the bar straight up towards your chin.
. Let the bar hang straight down in front of you. Keep your body and wrists straight.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart.
Lower slowly to the starting position. Don't cheat by leaning forward or backward. depending on what you want to work most. Don't swing!
Front Dumbbell Raise
.Concentrate on either pulling with your traps or the front of your shoulders.
palms facing backward. Hold a dumbbell in each hand with your palms turned toward your body.Stand with a dumbbell in each hand. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. so that both arms are in motion at the same time. lower the weight while simultaneously lifting the weight in your right hand. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height.
Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. 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. With a smooth. Your feet should be about shoulder width apart. controlled motion. Make sure you are lifting the dumbbells up rather than swinging them up. Then slowly lower them back down to your side again. but not quite locked.
look straight ahead instead of at the floor so you can keep your back straight. Before starting. Switch arms after one set. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. The dumbbell should end up roughly parallel with your torso.back
One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Raise your shoulders up as far as you can go then slowly return to the starting position. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Droop your shoulders down as far as possible. Hold two dumbbells with your arms hanging at your sides. Concentrate on pulling your elbow back as far as it can go. Your left arm should be locked at the elbow so it will support the weight of your upper body. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Your back should be flat and almost parallel with the floor. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Reach down and pick up a dumbbell with your right hand.
press the weight up back to the starting position. Keep your head up and your back completely straight. until your upper body is parallel to the floor. not your neck. Return slowly to the upper position. 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. or adapted for use without the machine. You can also use a wider stance to work the inner quads even more. You can put your heels on a 1 inch block to further work the quads. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor.
Stiff Leg Barbell Place a barbell on your shoulders.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Standing Calf Raises This can be done with a specific machine found in a gym. This can also be done holding a barbell. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Keep your back as straight as possible and your chin up.
. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. This can also be done with your knees slightly bent. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Firmly grip the bar with your hands almost twice your shoulder width apart. Once you reach the bottom position.
your hips should be sitting back. Keep your head and neck in line with your torso so that you are looking forward. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. the more difficult the exercise. Mid Section
. Return to the starting position. Complete a full set. Place a barbell behind your head at the base of your neck. Keep your back tight and your chest out throughout the entire exercise. Keep your opposite foot flat on the floor and point your toes forward. sit your hips back (like you are going to sit in a chair). Keeping your front foot flat on the floor. your knee should be directly over your toe. bend your knee (of your front leg).One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your shoulders should be directly over front foot. Pause briefly in this position. Now. If you have difficulty lowering yourself down this far. and straightening your leg. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Position your right leg forward in a long stride. 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. At this point.the higher the box. your thigh and lower leg form a right angle. then switch legs and repeat. then slowly straighten your legs and raise your body back up to a standing position. or alternate legs for each rep. Grasp the barbell with both hands with a wider than shoulder width grip. Slowly bend your knees. lowering your hips so your rear knee just clears the floor. and lean forward slightly at the waist. raise yourself by pushing your hips slightly forward and up toward the ceiling. leading with your head and chest. Lunges Place a barbell on your upper back. At this point. and your chest should be directly over the middle of your thigh. lower yourself until the knee of your front leg is bent 90 degrees. Your shoulders should be directly over your front foot. Reach one foot back and place your toe on the box. Your foot should be far enough in front of you so that when you bend your right knee. Stand up straight. Lift your chest up and look straight ahead.
Focus on slow. Continue to push down as hard as you can with your lower back. Place your hands lightly on either side of your head keeping your elbows in. Your shoulders should come up off the floor only about four inches. If you are resting your feet on a bench. 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. place them three to four inches apart and point your toes inward so they touch. controlled movement . or resting on a bench with your knees bent at a 90 degree angle. and your lower back should remain on the floor. Begin to roll your shoulders off the floor.don't cheat yourself by using momentum!
Workout Routines Bulk Up
repeated over and over on a weekly basis. This can be simple stretching as you get your body ready to work. You can adapt it as needed to suit your workout goals. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. It's a good thing for a bodybuilder to incur limited muscle damage. This can also be simple stretching exercises and deep breathing.
. With any workout. it's important to start out slow and not push yourself beyond your limits. don't worry. you need to start out with some warm up exercises. you can work out more frequently than more advanced body builders. As a beginner. This plan is just a suggestion. This is what bodybuilding is all about – a continuous cycle of one-step-back. Again. 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. but your mind will get prepared as well.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. two-steps-forward. Beginners. begin with two sets of 10-12 reps each. You should also have an appropriate cool down period after you are done working out. Day 1 . If the word "damage" makes you flinch. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. A warm-up session prior to working out can not only help get your body ready for exercise. you learn to push your muscles harder and inflict more damage that takes longer to recover from. get sore but bounce back quicker since the muscular damage isn't as severe. The reason is simple: as you get more experienced. You can progressively increase the amount of weight you lift as you get stronger. on the other hand.Upper Body For the following exercises.
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. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.12 reps each • Chin ups (get assistance if necessary)
.Upper Body Increase your sets to 3 doing 10 .Rest Day 4 .• 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. 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 .Lower Body and Abs Again.
Back. • 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 .
.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. it can still be effective. Day 1 . Here is a sample three day workout. Chest. but if you need to start out slowly. consider starting out with a two or three day plan.Rest If a four day workout plan is too much for you. and Abs Do three sets of 12-15 reps each.
but you can choose whatever foods you want to get what you need.
. By doing this. your body can take advantage of that extra blood flow and work the muscles more efficiently.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . This is to make sure that you have enough energy to make it through your entire workout. there is increased blood flow to the muscles. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.Legs and Shoulders Do three sets of 12-15 reps each. When you consume protein and carbohydrates prior to a workout. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Biceps. 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. Triceps. you should eat some protein and carbohydrates. During training. Many people opt for a protein shake and a bowl of rice.
Usually that's around a minute or two. you want to build your body. Be sure and rest between sets to allow your body to adjust and recover. Remember. 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. On the second set. and speed. This could be a little time on a treadmill or walking.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Circuit training is a term associated with specific training routines. If you find that it's just a bit too easy. Circuits can also be designed to concentrate on sports skills. not lift weights. muscular endurance. This is to get the blood flowing through the muscles. flexibility. and flexibility. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Circuits can promote fitness in a broad range of physical and motor fitness areas. These include cardio endurance. athletes'
Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. add a little weight and do the exercise again. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. be sure to take note of how long it took you to get to that point. coordination. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. It's also a good idea to do your first set with very little weight. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. It describes calisthenic exercises for developing strength. strength. endurance. try more weight. The goal is to add weight until it's difficult to complete 8-12 reps. Write it down in a small notebook and when you are able to increase the number of sets and/or reps.
Free Circuit In a free circuit. there is no set time for staying at each station. the free circuit requires little supervision. Fixed Circuit In a fixed circuit. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . Because athletes may do incomplete or fewer repetitions than called for to reduce this time. athletes work at their own pace. At the same time. number of stations. Aside from this. number of stations. Progress is measured by the time needed to complete a circuit. Almost any area can be used. These include the time.Keep the time for completion the same. and no signal is given to move from one station to the next. . number of times the circuit is completed.Increase the time per station along with the number of repetitions. but increase the number of repetitions. doing a fixed number of repetitions at each station. number of athletes. In addition.common tasks. Each has distinct advantages. . The time is monitored with a stopwatch. it can provide both fun and a challenge to any athletes' physical and mental abilities. the quality and number of the repetitions done should be monitored. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered.Increase the number of times athletes go through the circuit. and sequence of stations. circuits can be organized to exercise all the fitness components in a short period of time. and athletes rotate through the stations on command. number of time. or any combination of these. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. a specific length of time is set for each station. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. and any number of athletes can exercise for various lengths of time. These are discussed below.
Number of athletes If there are 10 stations and 40 athletes to be trained. and taking 15 seconds to move between stations. developing lower-body strength) needs as few as six to eight stations. athletes may have to repeat the same circuit several times. After the warm-up.
. Difficult exercises can be alternated with less difficult ones. slowdowns. For example.Time One of the first things to consider is how long it should take to complete the circuit. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Further. and poor results. The whole workout takes less than 45 minutes including warm-up and cool-down. in this instance a rope jumping station must have at least four jump ropes. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. the athletesm should be divided into 10 groups of four each. circuits to develop both strength and cr fitness may have as many as 20 stations. exercise periods may be increased to 30 seconds or longer for all three rotations. exercising for 30 seconds at each station. respectively. Number of Times a Circuit is Completed To achieve the desired training effect. It is vital in a free circuit that no athlete stand around waiting for equipment. Each station must then be equipped to handle four athletes. the time at each station should always be the same to avoid confusion and help maintain control. athletes may run through the circuit three times. The exercise time at each station may be reduced to 20 seconds the second and third time through. Having enough equipment reduces bottlenecks. A circuit geared for a limited objective (for example. For example. Consider also the time it takes to move from one station to the next. Another option is to have four rotations of the circuit. As athletes become better conditioned. a circuit may have ten stations. On the other hand. When a fixed circuit is run. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations.
exercisers may follow
. He can choose from the exercises. On the other hand. in a circuit for strength training. After deciding how many stations to include. calisthenics. grass drills. 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. 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. Imagination and fun are important elements in developing circuits that hold the interest of athletes. the same muscle group should not be exercised at consecutive stations. but it may have as many as 20. For example. increasing muscular strength may be the primary objective. he should not limit the circuit to only these activities. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). For example. However. conditioning drills. the designer must decide how to arrange them. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. The six steps below cover the most important pects of circuit development. Arrange the Stations A circuit usually has 8 to 12 stations.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. while muscular endurance work may be secondary. and guerrilla drills described in this section. For example. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. improving cardiorespiratory endurance may be the top priority.
However. Another approach might be to alternate between upper and lower body exercises. instructions for the stations are written on the signs. Outdoors. If some exercises are harder than others. he may do this in several ways. In the gymnasium. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. 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. #########show exercises
. In some cases. athletes can alternate hard exercises with easier ones. they may run laps or run between spread-out stations if space is available. The necessary equipment is placed at each station. Select the Training Sites Circuits may be conducted outdoors or indoors. each muscle has a chance to recover before it is used in another exercise. athletes may run five laps or for 20 to 40 seconds between stations. The choice of exercises depends on the objectives of the circuit. spreading the stations too far apart may cause problems with control and supervision. By not exercising the same muscle group twice in a row. the number of stations.the pushing motion of a bench press with the pulling motion of the seated row. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. If the designer wants to include running or jogging a certain distance between stations. The choice of exercises for circuit training depends on the objectives of the circuit. and all other useful information. The sketch should include the activity and length of time at each station.
flexibility. flexibility. on the other hand. may find certain exercises less safe than others. for the average athlete. With a slow cadence. lunger.
. use 50 counts per minute unless otherwise directed. The keys to avoiding injury while gaining training benefits are using correct form and intensity. On the other hand. will derive the greatest benefit from many of these exercises. Finally. without support. cardio and muscular endurance. Exercises such as the push-up. Although calisthenics have some value when included in a cardio circuit or when exercising to music. a conditioned athlete may use multiple sets of flutter' kicks with good results. They can help develop coordination. and strength. for the average athlete who is of sound body. some people. use 80 counts per minute. some of the calisthenics listed below may be done in cadence. Poorly-coordinated athletes. the possibility of straining the lower back increases. shouId not do the advanced exercises highly fit athletes can do. SAFETY FACTORS While injury is always possible in any vigorous physical activity. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. However. parallel bar dip. These calisthenics are noted.Calisthenics Calisthenics can be used to help develop coordination. and side-straddle hop can best be used in the warm-up and cooldown periods. Cardio Vascular and muscular encurance. however. Calisthenics can be used to exercise most of the major muscle groups of the body. few calisthenic exercises are really unsafe or dangerous. For example. calisthenics such as the bend and reach. Use good judgment before performing these exercises. squat bender. such as trainees. When doing exercises at a moderate cadence. and chin-up/pull-up. sit-up. and directions are provided below with respect to the actions and cadence. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. athletes with low fitness levels. knee bender. flutter kicks are an excellent way to condition the hip flexor muscles. However. because of predisposing conditions or injuries. Nonetheless. and strength. Also. Few exercises are inherently unsafe. with the lower back properly supported. following the directions written below will produce satisfactory results with a minimum risk of injury.
For example. slow stretching exercises. Some athletes complain of shoulder problems resulting from rope climbing.Friday (M-W-F) training objective is cardio vascular fitness. This is especially true if someone has had a previous injury to the back. athletes should progressively train to build up to these exercises. if the Monday-Wednesday. These exercises are beneficial when the athlete is fit and he does them in a regular. not conditioning drills done to cadence. ballistic (that is. If this type of action is performed. and follows the seven principles of exercise while. The best technique is to train alternate muscle groups and/or fitness components on different days. develops all the fitness components. if athletes are working the same muscle groups and/or fitness components. athletes can do running at THR with some light calisthenics and stretching. at the same time.resisted exercises followed by a slow run. athletes can benefit from doing partner. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. should be used. Progression and Recovery Other important principles for avoiding injury are progression and recovery. Also. However. it minimizes injuries caused by overuse. Therefore. horizontal ladder. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. and crab-walk exercises. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. Such a program has variety. a certain level of muscular strength is needed to do them safely. To ensure balance and regularity in the program. they should work them at a reduced intensity to minimize stress and permit recovery. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. The day after a "hard" training day. wheelbarrow. The following are key points for ensuring safety during stretching and calisthenic exercises:
. Programs that try to do too much too soon invite problems. progressive manner.The key to doing calisthenic exercises safely is to use common sense. Using such exercises for unconditioned athletes increases the risk of injury and accident.
Use static (slow and sustained) stretching for warming up.Stretch slowly and without pain and unnatural stress to a joint. . head out for a walk with your spouse for a few minutes.
. You can even start doing these things at home. To make it even better.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. use a stationary bike. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. If you can't leave the kids. which will make the process easier and even more enjoyable. Start by working in exercise through aerobics and strength training into your day.. use only slow. consider these easy and fun ways to get in the exercise that you need. During your favorite show. . However.
Your Overall Body Fitness Plan To improve the physical fitness of your body.A combination of spinal rotation and bending should generally be avoided. cooling down. if done. take them with you. ballistic (bouncy or jerky) stretching movements. You get the exercise you need without missing your television program and time will fly by. • Do it with a pattern.
CALISTHENIC EXERCISES The following are some common calisthenic exercises. ride the bike. you need to give it the physical movement that it needs. controlled movements with little or no extra weight. This is a great way to get in some quality time away from the television. This means feeding it the right regimen of movements. Visit your local recreational center or community center. too. • If you can't leave the television.
People with poor flexibility who try to stretch as far as others may injure themselves. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. you will come to enjoy exercising. Because people differ somewhat anatomically. It will make all of the difference in how effective it is for you. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Flexibility is the range of movement of a joint or series of joints and their associated muscles. No one test can measure total-body flexibility.
. Good flexibility can help an athlete accomplish such physical tasks as lifting. Flexibility is a component of physical fitness. Your overall body fitness means exercise and movement. Make it your goal to actually put together a workout that you enjoy. However. These areas are commonly susceptible to injury due. to loss of flexibility. in part. Swimming. disease-free joints. Developing and maintaining it are important parts of a fitness program. tests can be used to assess flexibility in the hamstring and low-back areas. 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. but it should cause some discomfort because the muscles are being stretched beyond their normal length. When you begin to add these into your day. It involves the ability to move a part of the body through the full range of motion allowed by normal. loading.• Do sports and other physical activities that you enjoy. martial arts. Yet. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. and physical work with greater efficiency and less risk of injury. running. Stretching should not be painful. For many it's a great stress relief and it can be a lot of fun. comparing one person's flexibility with another's should not be done.
########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. you'll probably find every excuse not to do them. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. A simple toe-touch test can be used. climbing.
Without it. not days. Set your stretching goals over a period of weeks or months. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. especially during a sudden or extreme change. for best results. our muscles would be allowed to overextend and tear. the myotatic reflex causes it to tighten and attempt to shorten. This lets the lengthened muscles adjust to the stretch without causing injury. but no pain. passive. Static stretching should not be painful. This is the tension you feel during stretching exercises. These are described here and shown later in this section. Every muscle is subject to the myotatic reflex. It is a safe and effective method for improving flexibility. requiring a long slow recovery process. by limiting range of motion and preventing the body from hurting itself. and ballistic. Stretching Techniques Using good stretching techniques can improve flexibility. You may weaken the muscle. Although an important safety feature. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. There are four commonly recognized categories of stretching techniques: static. To counter the reflex. When a muscle lengthens beyond a certain point. The athlete should feel slight discomfort. He should hold each stretch for ten seconds or longer. If you overstretch you can injure the muscle and end up decreasing your flexibility. This lengthens the muscles without causing a reflex contraction in the stretched muscles.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). stretching must be slow and deliberate.
. it can be an obstacle to athletic development. proprioceptive neuromuscular facilitation (PNF). When pain results from stretching. The longer a stretch is held. the easier it is for the muscle to adapt to that length. The athlete assumes each stretching position slowly until he feels tension or tightness. and it prevents strains and tears. The reflex opposes changes in muscle length. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension.
it often forces a muscle to stretch too far and may result in an injury. including one increasing your flexibility. BALLISTIC STRETCHING Ballistic. Although this method may improve flexibility. Other key points include: • Consult your doctor before starting any exercise program. • Devote several minutes to stretching three to five days a week. such as a towel. and with proper form to avoid injury. and as part of a warm up for any athletic activity. Gently stretch to a point of tension and hold. • Complete a large muscle warm-up such as brisk walking. • Don't bounce or jerk when you stretch. Stretch gradually. or rubber tubing.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. This is especially important if you've suffered a previous injury that may be affected by flexibility training.
Safety Guidelines Stretching is only beneficial if done properly. Individuals and units should not use ballistic stretching. 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. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. bike riding. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch.
. pole. to help him stretch. for five to ten minutes before stretching to warm up the body. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. or dynamic. Bouncing causes the muscles to tighten and increases the risk of injury. jumping jacks etc. This produces a safe stretch through a range of motion he could not achieve without help.
The following FITT factors apply when developing a flexibility program. A mild sensation of pulling should be felt in the target area. . Stop if you feel any pain. • Don't overstretch. • If you're a beginner. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility .
FITT Factors You should include stretching exercises in all of your workouts. • You should never feel pain in your joints during stretching exercises. blood pressure. Frequency: Do flexibility exercises daily. circulation. Do them during the cooldown to help maintain flexibility.Slow joggin-in-place or walking for one to two minutes.• Don't hold your breath. allow some time to see results. If you do. Type: Use static stretches. Remember. and increases the temperature of the active muscles. as well as passive stretching and/or PNF stretching. not pain. stop immediately and consult your health care provider. • Hold the furthest point of any stretch for a few seconds. it took years to get tight. assumed slowly and gradually. • Hold each stretch with a feeling of lengthening the targeted muscles.
. This causes a gradual increase in the heart rate. then stretch further and hold that new position for 20-30 seconds. Athletes should do these for five to seven minutes before vigorous exercise . breathe normally and deeply with a feeling of relaxing the body. start slow & don't over do it. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. Be patient. A recommended sequence of warmup activities follows.
This helps prepare the neuromuscular pathways.
. for example.. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session.Calisthenic exerciese. 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 COOL-DOWN The athlete should not limit flexibility training to just the warm-up. For example.Slowly mimic the activities to be performed. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. thus helping reduce the risk of injury. thereby reducing blood flow to the heart and brain. knee/ankle rotations) to gradually increase the joint's range of motion. to increase the intensity level before the activity or conditioning period. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. and stretching exercises should be a major part of both. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity.Do not stop suddenly after vigorous exercise.Slow joint rotation exercises (for example. . It also increases the joint's range of motion and positively affects the speed of muscular contraction. . This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. as this can be very dangerous. one should walk for one to two minutes. The warm-up increases the flow of blood to the muscles and tendons. arm circles. as described in another section. After running. Hold each stretch position for 10 to 15 seconds. and do not bounce or bob. Stopping exercise suddenly can cause blood to pool in the muscles. Work each major joint for 5 to 10 seconds. The following information explains the importance of cooling down and how to do it correctly.Slow.
Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. The following exercises should be performed slowly. This may provide better movement and less friction in the joint.
. Use partner-assisted or PNF techniques. There are also height to weight and circumference ratio's but these are the least accurate. this method is very time-consuming and expensive and usually done only at hospitals and universities. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Stretching is one form of exercise that takes very little time relative to the benefits gained. Rotation Exercises Rotation exercises are used to gently stretch the tendons. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. You may also work on it at home. ..Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Athletes who are overweight should follow a fat loss program. However. The muscles are warm from activity and can possibly be overstretched to the point of injury. Such programs include sensible diet and exercise regimens. if possible.
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BODY COMPOSITION A common method for determining body fat composition is with calipers. Be careful not to overstretch. ligments.
dieting is something that is simple to do healthily even if you can't live without certain foods. Although that sounds even worse.
. People always want to know if a particular food is good or bad for them. full of taste and adventure. You Are What You Eat. troublesome. limiting or boring. Take a look at the weight allowed for your height as shown in Table 1. No single food choice is necessarily a bad choice. and height. which is best accomplished by a combination of eating less and exercising more. you can do it with lots of favors that you AND your children will enjoy. it's time to starting making some changes to your lifestyle. You need a diet that is actually a way of eating. Poor choices like a lunch of soda. Losing one to two pounds a week is a realistic goal. too. We aren't talking about a diet that you will go on to lose weight and then come off of later. You can do it even when you are in too much of a rush and don't have time. chips. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. If you don't fall into the well-muscled category. we aren't talking about a diet to lose weight.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Too many bad choices over time can accumulate into a poor diet. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. However. Think of your diet as being free. with all of the comfort that you want and need. you may not necessary be over fat. here. 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. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. only a small percentage of their total body mass may be fat. But. And. gender. Don't think about a diet that's taxing. open. What you need to accomplish through a diet is to train your body to eat healthily. If you exceed the weight listed for your height. Yet. not a temporary thing but a permanent thing. This exercise program meets the requirement to be physically active everyday. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness.
But. If you don't give it quality food.What's Healthy? The foods that you need play a significant role on your health. • Fruits are sweet so they can solve the sweet tooth. All sorts of problems arise from not eating a healthy diet of food. your body can become ill faster and with greater intensity. improve your physical fitness from the inside to the out. • Your blood pressure rises. In our machine look at the way that food works. and they are very low in calories meaning you can eat more. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. the food that you consume is the fuel that your machine needs. healthy food is just as important. it won't perform the right way. They provide antioxidants to a high level that helps to heal your body.
. whole grains give you so much more health. In the way of your body. • Without nutrition. 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. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. your body will not be able to perform as well as if you gave it the highest quality foods. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. Unlike "white" foods. • Whole grains are also an important product of a healthy diet. fats. • Your body does not heal as quickly from injury. They don't cause you to gain weight like others. 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. your heart rate increases to unhealthy levels. • You are more prone to limitations physically as well as mentally. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories.
Spend one or two days recording the foods that you eat in an average day on a piece of paper. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1.• Water intake is also important. too. you need to reduce this amount to at 1500 to 1600 calories per day. Dieting To Lose Weight Finally. you need to take into consideration the location that you are right now. If you don't do anything else. All foods and drinks should be noted!
. If you are dieting and need to lose weight. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. What do you eat for breakfast. Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. causing you to keep in all that you can. too. You need protein but you shouldn't want to get it from fatty meats. 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. Those that do not get enough fluids end up having a body that retains water rather than having less. In addition. you're eating less and that you aren't getting as many calories from other liquids. The average person should consume about 1800 to 2000 calories per day. if you need to lose weight. improving these five areas is all you need to do. He or she may recommend a diet that is different for your specific health issues. Your doctor may have additional or different recommendations for your health. The body goes into dehydration mode. take note of how a normal day or week goes for you. • Meats are important parts of the diet. Where Are You Now? When it comes to improving your diet fitness. The good news is that you don't often need a lot of work to make them happen. 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.
If you just love the taste. you may have an emotional attachment to the foods. 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. Look at your list of foods and see how many of them are high in transaturated fats. 3. there are several key things for you to address. they aren't all bad! First. If you need apple pie to feel safe. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. anxious. you can find ways to get much of the same taste without a lot of the calories. If you love your mashed potatoes loaded with gravy. Don't worry. For most people this is as simple as tracking what they eat over the period of a few days to a week. determine if there is a better way for you to get the foods that you like. For example. 4. are you connected with that big slice of apple pie because it was your favorite growing up. Next. sour cream and butter just because you love the taste. Figure out how many calories you are consuming in an average day. find out why it is that you can't give them up. Being honest with yourself is important. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving?
. 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. How often did you eat without actually being hungry but being instead bored. that's a different story. you need to address this emotional problem.2. For example. 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. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. though.
This section of our book is long for a reason. Don't fret about the foods you love. Yet. The awful. How Can You Improve? Okay. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact. There are certain times in life that foods become prime suspects to leading to health risks. instead of eating it every few days make it the reward that you get for a week of good eating. But. You should know what types of foods you can not eat. Indeed you may want that slice of apple pie. use it in a different way. If you can not commit to making changes here. remember moderation is the key factor in real diet fitness health. now you need to consider how you will make changes that you can actually live with. For example. here is comes.
. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. Food isn't worth the risk of your life. your diet fitness can threaten your life through disease and even early death. If you don't know you should talk to your doctor about this. That's exactly what you need to strive for here. 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. limiting diet that's going to make your taste buds go permanently bland is up next. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. We've already talked about what foods you need to eat for a healthy diet.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. One limit to this is when the food itself is detrimental to your health condition. If you are a diabetic. high cholesterol foods that you currently are eating. and therefore you can improve your health overall. 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. Here are several key areas to make changes and exactly how you should make them. if you give it a try you may find that you like these foods better than you do the high fat.
the more antioxidants are in it. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. in moderation can improve your health. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. there are various foods that can help you to improve your hearts health. try other flavor additions to your dishes. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. there are reasons why an investment in a bit more time here can literally save your life.Heart Health Improving your heart's health is essential. In addition. Or take a supplement of fish oil. For this. 2. Yes. Instead of using a lot of salt. They can help to unclog your heart's arteries from cholesterol. Garlic is a great antioxidant for your heart too. 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. Antioxidants can help to transform your health. eat lean cuts of meat.
. 1. For example. you are in a hurry and who has time to chop up vegetables? Well. And. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. richer and brighter the color is. Reducing the amount of sodium that you take in is also a key factor in improving health. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. The darker. they help to remove toxins from your body which means a reduction in risks of cancer. 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. You should try to consume at least 2 to 3 servings of fish per week. replacing the vegetable oil in your diet with olive oil. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat.
milks. butter or creams. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. 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.Many foods that are pre-made contain high amounts of preservatives. no frozen entrees. This single movement alone will improve your health considerably. Reduce the amount of fat. Eat more fish. Some of these preservatives can clog up your heart. Replace white bread with whole grain bread. It adds weight to your body and it causes all types of health risks later in life. 6. Look at labels. or products that are placed in foods to keep them fresh and looking good. eggs and other fresh products usually line the walls of the building. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces.
. Visit the website of the American Heart Association to get heart healthy recipes. Meats. unhealthy foods with foods that are better for you. Try to look for ways to improve your current recipes through replacing butters. Add one new recipe to your diet each week. No boxed dinners. 5. Eat more fruits and vegetables. cholesterol. Reduce portion sizes. Remember. Don't reach for beef. Avoid the aisles and you'll improve your health overall. Start looking for leaner cuts of meat. You won't notice the taste difference. meats that are high in saturated fat are clogging your heart. eat a bit slower. is to visit your grocery store and walk around the outside aisles only as much as possible. salts. Replace white rice and pasta with whole grain. but replace at least part of it with ground turkey or pork. No food in one sitting should be a larger quantity than the size of your palm. and sugars in the foods that you eat. Remove soda from your diet. One good switch is with ground meats. The trick you should follow. chicken and pork over beef. 4. Look at your grains. The produce section is your friend filled with riches. can lead to increased health risks for cancer and they put the pounds on. To help you to not feel hungry. then. 2. 3. Learn to read labels so that they tell you what's in the foods you eat. we'll make it simpler for you.
Glucose is a simple carb that is stored in your muscles and liver as glycogen. your body will start breaking down muscle tissue for glucose. 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. you'll need a lot of different nutrients. One of the most important would be carbohydrates. but that requires the breakdown of body protein from muscle.If you need to lose weight. Carbs Carbohydrates are the body's main source of glucose. While you may love food. Many people don't pay enough attention to the types of food they eat. Remember. Calories are tiny bits of energy that your body uses to perform work. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. while making changes at first is a challenge. you will get into the habit and will eventually love the differences you have made. Don't make sacrifices here for speed. Glucose can be made from protein. they both look and feel full. guaranteed!
EATING RIGHT When you decide you want to undertake a body building program. Glycogen is the principal form of energy that is stored in muscles. convenience or habit. Glucose also provides energy for your brain and making blood in your body. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. But food is very important in a body building program.
. Food supplies us with calories. then you need to consider a calorie reduction. Food is a requirement to living and a healthy diet is an essential part of living a long life. Dropping just a small amount of weight means that you need to eat less and do more physically. When your muscles are filled with glycogen. To have enough energy to perform your workout. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. If you're not eating enough carbohydrates.
or muscle building. and besides your postworkout meal. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. you must consume enough fiber in your diet. potatoes. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. the intake of simple carbs can stimulate fat storage. state.
. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. For example. Along with carbs. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake.typical simple carbs . Blood sugar and muscle glycogen levels are low from your overnight fast. 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. Divide your carb meals into six servings throughout the day. sugar and refined foods such as white bread and white rice . oatmeal. For men. That number will be the amount of grams that should be consumed daily. it can prevent muscle catabolism while promoting anabolism. and brown rice. 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. Honey. A high carb intake at your post training meal will have less chance of being stored as fat.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Eat about 25% of your daily carbs at this meal. however. it is also the best time to load up on carbs. If you have not been working out. 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. The resulting insulin spike is a double edged sword.are digested quickly and easily. If you eat too many carbs in one sitting. Breakfast is definitely the most important meal of the day. Women multiply their body weight by two to get their carb gram intake. Focus on unprocessed complex carbs like sweet potatoes. and aiding in muscle glycogen formation and growth. Eat some simple carbs after your workout and eat more of them. Beans and oatmeal are two excellent sources of fiber. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. After training.
On the other hand. Amino acids are the building blocks of protein. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). then the standard 600g for the next two days. and protein is retained in tissue as new muscle is added. If you are needing to lose some fat along with building your muscles. or have a fever. This is not good because the opposite is now happening. burned. Protein Another important nutrient every body builder needs is plenty of protein. If you eat carbs late in the day. or muscle building. so your body won't need as much. your body will store them as fat and increase weight gain instead of muscle mass. then 50% more (900g) for the next two days. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). try varying the volume of intake. Protein intake exceeds output. injured. Watch out. Eat 50% fewer carbs (300g) for two days. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. If you lose more nitrogen than you consume. repairing. Glucose molecules make up carbohydrates just like amino acids make up proteins. That is made possible because proteins are the basis for body structures. Protein is involved in growing. and then increases insulin levels (ensuring no loss of muscle) on the final two days. you will want to rotate your carb intake. state. and replacing tissues. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. you will be in an anabolic. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. Your energy requirements will also decrease at this time. if you consume more than you lose. your carb intake should decrease. Your body is degrading muscle and other body proteins. if your protein output exceeds intake you would have a negative nitrogen balance. Obviously. This puts your body in what is called a catabolic state. your body will break down muscle tissue to get it. The total carb intake is the same.As your day wears on. For body builders. nitrogen balance is an important concept to keep in mind when talking about proteins. For example.
. this is something that you want. You usually see this in people who are starving.
even when you are building the perfect body.An anabolic state is when your body has a positive nitrogen balance. The key to fat intake is to stay away from bad fats and only eat the good fat. Fat combines with glucose for energy in order to spare the breakdown of protein. The general rule is to consume daily the same amount of grams in protein as your body weight. fish. but if you want to get ripped with your body building program. To compensate. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. concentrate on the complete sources of protein like meat. therefore. you'll need the amino acids in protein to work in your body. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. 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. Fats are the main source of energy in the body. you need to focus on the complete sources rather than those that are incomplete. your body cannot break it down very well. and eggs.
. 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. your body won't grow when it is in a catabolic state. Because of the chemical composition of saturated fat. A 200 pound body builder. cooked 5 oz. steak. Ultimately. Many diets have you cutting back on fat and carbohydrate intake. In body building contexts. Fats Yes. Be aware of the amount of protein you are eating and make them work for you instead of against you.build muscle. cooked broccoli 1 c. you'll still need some fats in your diet. Saturated fat is bad. If you are dieting while body building. milk 2 T. These are the fats that contribute to heart disease and high cholesterol. protein can do what it is supposed to do . The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. you'll need to eat more protein to counteract this effect. That way. While there are proteins in other foods. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. catabolic means muscle loss. your protein intake should increase to 1 1/2 times your bodyweight. When calculating the amount of protein you are eating.
. At room temperature. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. Because they reduce inflammation in the body. They can reduce inflammation. joint pain. whole milk dairy products like milk and cheese. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. This type of fat is often used in commercially processed food because they are preserved longer. Fats are actually an important part of any diet. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. and improve brain function. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Fats keep the body insulated. Unsaturated fats are in liquid form as in oils. So basically. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Unsaturated fats are easier for your body to break down.Saturated fats are commonly found in animal products such as meat. heart disease. These fats are found naturally in foods like nuts and avocados. and even Type 2 diabetes. fatigue. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. maintain healthy hair and skin as well as providing a sense of fullness after meals. Trans fats cause an over activity in the immune system and are linked to stroke. well. fat. seafood. They are also more readily stored as body fat. as well as egg yolks. saturated fats are hard and solid. You should truly strive to eliminate all trans fats from your diet. so they should be limited. These fats are most often found in fish and can have some significant health advantages. They play an important role in protecting the body's vital organs. Elevated levels of LDL can clog arteries and cause heart disease. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. help prevent cancer growth. 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. Omega 3 Fatty Acids can actually help combat conditions such as depression. Trans fats should also be avoided. and diabetes.
hydrated and even over hydrated muscles allows for a much higher anabolic environment. Alcohol consumption also hurts muscle growth. Not only that.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. 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. phosphorus. Having higher levels of testosterone can help with your workouts by making you more aggressive. Because your cells aren't holding as much water. so when those levels are down. Not only will having a hangover lower your workout intensity. In fact. Many people like a drink or two or even three to help them unwind and relax. magnesium. it dehydrates your muscle cells. Alcohol contains nothing but empty calories. It has no nutritional value but it does contain high caloric content. it slows down your metabolism hindering your body's ability to process foods. That includes alcohol as well. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. alcohol can have a detrimental effect on your progress. you must be careful not to overdo on the fats. For one. you will want to pay close attention to the foods you are feeding your body. it becomes much harder to build muscle. • Use olive oil in salad dressings and when cooking • When baking. As many know. but drinking actually lowers protein synthesis by twenty percent. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. But when you are a body builder. consider using nuts and seeds instead • Try making sandwiches with avocado and tuna instead of higher fat lunchmeats • Eat fish at least three times a week to increase your Omega 3 intake • Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes When you start on a body building program. you will not be as intense in your lifting and weight training. instead of topping with chocolate or candies. iron and potassium. There are several reasons why it does this.
. About a 1/2 cup is a good amount. relaxation and growth including calcium. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy.
You can workout with the intensity of a professional. Without enough water. coffee. Many vitamins are water soluble. it can be especially important. but for body builders. This water is stored in extra cellular spaces. the body. The liver metabolizes stored fat for energy. and tea don't count either. water can help them work. Supplements like creatine work in part because it pulls water in muscle cells. Water flushes out toxins and other metabolic waste products from the body. some of the load is transferred to the liver. • No regular soda! Diet is better for you anyway and doesn't contain sugar
. then you need a basic mega-vitamin.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. Soda. If you're going to be using supplements in your body building program. In addition. you won't be doing yourself any good. but if your diet stinks. as it helps remove excess nitrogen. Water is part of every single metabolic process that the body undertakes. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. begins hoarding it. and you should. The caffeine can increase fluid loss. If the liver is doing some of the kidneys' work. When this happens. Contrary to popular belief. creating an anabolic environment needed for muscle growth. so you're not getting the hydration you need. Use artificial sweeteners instead. thinking there's a shortage. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. the kidneys can't function properly. you need plenty of water. then you need even more water to help your kidneys do their work. drinking water can actually help you shed excess water weight. Water is good for you anyway. if you're training hard. and ketones. you'll need much more. A good diet is essential to an effective body building program. For body builders. When water is in short supply. and water unlocks the power of those vitamins. urea (a toxic substance). Water is especially important when following a "high protein" diet. water can actually reduce feelings of hunger. In other words. your skin starts looking soft and puffy. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. For this to work properly. it burns less fat. Plus. If you're eating big to gain weight.
• 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
stir together mustard and garlic. Serve.
. Cover and cook over medium heat for 10-20 minutes. Put the all spice. or put toothpicks through them. Turn fish over. Serve over your favorite type of noodle. Drizzle with lemon juice. Optional: Garnish with lemon slices. Tie the chicken breasts together with butchers twine.15 minutes. drained capers Paprika to taste Rinse fish and pat dry. Cover with tomatoes and liquid. stirring occasionally. Serve plain or over brown rice. Pan Broiled Fish 1 lb. Put a dollop of the mixture into each chicken breast. minced or pressed 2 tbsp. and cheese mixture in a bowl. Add browned chicken. thawed and dried 1 egg lightly beaten 8 oz. 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. low-calorie Dijon mustard 1 clove garlic. low fat ricotta cheese Salt & pepper to taste 4 boneless. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. cover and cook on low for 45 minutes. frozen spinach. Add the chopped onion and mushrooms. Serve. salt and pepper in. Sprinkle with paprika and capers. Pour the spaghetti sauce in. Can diced tomatoes w/ basil. slice in half and flattened Combine the onion. Fish filets One 14 oz. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. skinless chicken breasts. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Bake at 350 degrees for 30-35 minutes. spread with mustard/garlic mixture. Uncover and cook an additional 15 minutes. Arrange fish and zucchini in a single layer in a large pan. spinach. egg. Broil on top rack for 5 minutes. In a separate bowl. garlic & oregano Arrange fish filets in a single layer in skillet. or until the fish easily flakes with a fork. Ground Turkey Breast Sauce 1 lb. Top on whole wheat pasta or brown rice if desired. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked.
Rice & Beans Cooked Shredded Chicken Breast 1/2 . You can eat this on some whole-wheat bread. plain. Mix well and spread over bread. This is also good cold. and chicken.1 cup cooked brown rice 1/4 can red beans 2 tbsp. combine all ingredients and stir until well-mixed. Cook to desired texture. barbeque sauce In large bowl or Tupperware. combine rice. 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. 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. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Add tuna with an amount of Worcestershire Sauce that you like. Microwave for approximately 1 minute when ready to serve. Add barbeque sauce and stir together until well-coated. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. beans.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. mustard. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Top with lettuce or spinach leaves and second slice of bread. Chicken. Add cheese if you like and let it melt after turning the burner off. Eat plain or on a bed of pasta. or just use more egg whites. Fiery Chicken Deluxe
. Cook tuna to desired doneness. Add mayo. or over some brown rice. Add tuna and sprinkle with seasoning. and tuna. Chop egg whites and add to medium bowl. low fat mayonnaise 1 tbsp. black pepper.
then let it sit in the refrigerator for 3 . Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Snap off tough ends of asparagus and remove scales with vegetable peeler. depending on how thick you would like your roll to be. Place one asparagus stick on the top and start rolling it. Put chicken slices in the container. Let it marinate for 25 minutes. Add parsley and lemon juice. salt with chicken in a container and really roll the chicken breast around in the mix. Cover and cook 1 minute. Place one slice of turkey bacon on each slice of chicken breast. cayenne pepper. Give the asparagus a quick wash. Add garlic and sauté 1 minute. add the salt and pepper. and put the green beans in for 2 .3 minutes Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers Sprinkle the other pinch of salt on the green beans Grilled Chicken Asparagus Rolls 1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste Once the chicken breast is washed trim the fat from it. mustard and honey. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. 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. minced 1 tsp. the juicier it will be) This works best with a Foreman-style grill. Pre-heat. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Makes 2-3 servings Garlic Roasted Vegetables
. Fresh bay scallops. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Once the roll is ready. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. Heat wine in a medium skillet over medium heat. You can grill rolls than for seven minutes on the electric grill at 375 degrees.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. or bake them for 25 minutes at 375 degrees.10 hours (the longer. Cut chicken into two to four thin slices. rinsed and patted dry. Dried parsley Juice of 1/2 lemon 1 lb.
sunflower seeds 2 tbsp. drizzle with olive oil and stir to coat.6 carrots. Workout Energy Salad
. broken into cloves and peeled 1 tbsp. Combine all the vegetables into a tinfoil bag. chopped 1 tbsp. or wrap roll-ups in plastic wrap for later use. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. Serve immediately. Roast for about 30 minutes or until tender. fruit bits. sealing with a pleat. Combine with sunflower seeds. boneless. Spread a little chicken mixture on lettuce leaf and roll up tightly. celery. fresh. Repeat until mixture is used up. cooked 2 tbsp. and yogurt. On the Grill: Turn barbeque to medium. Salt and pepper to taste. fresh 4 tbsp. Great with meat. or 3 tbsp. green onion. chopped 1 green onion. dried rosemary. dried thyme. drizzle with oil and stir to coat. peeled and halved 2 medium onions. dried fruit bits 1/8 cup celery. olive oil In the Oven: Preheat oven to 400 F. 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. Fold foil edges together. or 3 tbsp. Combine all the vegetables in roasting pan. Makes two servings Fish in Foil 1/2 lb. Sprinkle each with wine. square pieces of foil. peeled and cut into 6-8 wedges 1 large garlic bulb. peeled and quartered 6 parsnips. Drink. herbs. and place in mixing bowl. Top each piece of fish with tomato. cut in two pieces 1 tomato. peeled and quartered 6 shallots. Salt and pepper to taste. chicken and fish. Chicken Salad Roll-ups 1 lb. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. zucchini. Cut two 12 in. and carrot. julienne 1 cup dry white wine 1 tsp. Place a piece of fish on each square of foil. and pepper. halibut. Roast for about 1 hour 20 minutes or until tender. chopped 4 small zucchini. Bake for 15 minutes. julienne 1 carrot. skinless chicken.
basil In a medium-sized salad bowl. celery. Nutrition is very important when you are trying to build up muscle mass. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. cooked and chopped 1 cup green beans. In a screw-top jar. Muscle Density Broccoli Salad 1/2 pound cooked steak. The higher the fat. tomato. and pour over salad. broccoli. and sunflower seeds. high blood pressure. cucumber. 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. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Aerobic fitness is related to an individual's body fat. sliced Fresh parsley In large salad bowl. torn into bite-sized pieces 1/3 cucumber.1 cup lettuce. cut in strips 1 cup broccoli. green beans. avocado. combine the vinegar. peeled and sliced 1/3 tomato. lemon juice. Arrange salad on a bed of lettuce leaves. torn into bite-sized pieces 1/3 cup spinach.
. and pepper. In a screw-top jar.it's time to make the fitness connection In many cases fitness begins with weight reduction. parsley. and diabetes. carrots. 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. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. combine steak. mushrooms. cooked and cut 1 stalk celery.
Weight control . Shake vigorously. combine lettuce. sprouts. mix olive oil with lemon juice and herbs. The spin-off is less likelihood of developing heart disease. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. spinach. sliced 1 green onion. and onion. sliced 1/2 cup mushrooms. and shake until thoroughly mixed for the salad dressing. mushrooms. mustard. You don't necessarily have to be dieting. yogurt.
You can even lose weight while improving performance.. 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
. (3) A sense of accomplishment. and so on). unhealthy. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Invest in yourself. (4) A feeling of pride. (1) A healthy appearance.a. (2) An improved self-image. and too strict and will lead only to temporary weight loss. exercise routine. Enjoy the payoffs:. b.
Making nutrition work Improving your nutrition will increase your mileage in many ways. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression..
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. (2) Get motivated. headaches. Compare the benefits of a sound nutrition with the consequences of crash diets. (1) Make a decision to lose weight and shape up. dehydration. (3) Develop a strategy (diet. lifestyle changes. Stay away from food fads they are usually boring. (4) Carry out the strategy.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
Your diet per
Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?
b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.
Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram
1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0
Nutrient: Water (necessary for life) Calories: 0
Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories
1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50
Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
however. The milk and cheese group. broil. You have to make and follow your own rules according to your ability to control what you eat. and dry beans group. you can include a favorite high calorie food item as a special occasional treat. and diet according to your plan. sauces. and add spices to enhance flavors. Braise in covered pan on stove top or pan broil in a nonstick pan. and baked products.
Good cookin' for good lookin .7 liter = 24 ounces . poultry or fish without adding fat. b. (1) Use skim or lowfat milk in recipes when making puddings.
.a memo to the cook for cutting calories during food preparation a.2 liter = 7 ounces
There is no single food that is so high in calories that a small amount cannot be eaten occasionally. Avoidance is one means of control. Cook meats on rack so that fat can drain off. or simmer meat. (1) TRIM fat from meat. piece of candy. The urge to eat the whole thing becomes too great. For them trying to eat just a cookie. poultry. (2) Substitute plain. have a particular food obsession that must be recognized.5 liter = 17 ounces .Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . soups. or sparerib is too tempting. (2) Roast. bake. fish. But if you plan your diet. (3) Remove skin from chicken or turkey. Many people. The meat. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.
(1) Use less fat and sugar than called for in recipes. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. or lemon juice for your salad. or sour cream. Request diet salad dressing. and deep-fried food.
Dining tips a. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. c. d. schnitzel). (2) Go easy on sauces. boil. b. butter. Some fruits may be broiled or heated with spices added for flavor. (3) Try lemon juice or vinegar on salads. sauces. (3) Check ingredient labels for fat and sugar content. Substitute lower calorie ingredients. or baked rather than fried potatoes. Remove all the visible fat from the meat. However. butter. remove the coating and eat only the meat. broil. and margarine. (1) Steam. If the meat has been fried (southern style chicken. vinegar. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Avoid gravies. avoid those prepared in cream
. Season with herbs and spices.(4) Chill meat broth until fat turns light and solid on top. steamed. The bread and cereal group. d. or bake vegetables. Starchy foods are not fattening when consumed in moderate quantities. skim or peel fat off and discard. With a spoon or knife. Check nutrition information label for total calories in each portion. Cut way back on regular salad dressings. (5) Have boiled. The vegetable and fruit group. c. most restaurants have them. (2) Avoid recipes for baked products that require large amounts of fat and sugar.
f. honey. and other sweets. a few crackers or pretzels. or spaghetti are good potato substitutes. jam. . Also.6 oz. Try a slice of lemon or lime in a glass of ice water. macaroni. If you MUST have a snack. . rice. For example. candy. (3) Take smaller portions (4) Consume less sugar. Plan your food intake and abide by your plan. baked potatoes with a small amount of sour cream or margarine is a good choice. 11/2 oz. cakes. and mineral water add no calories to your diet. Lowfat milk is also a nutritious choice. Carry individually packaged sugar substitutes to sweeten beverages. g.25 liter (8 oz. Follow these tips to lose weight and body fat. b. cookies. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. pastry. Always check your intake for balanced nutrition and total calories. Low-calorie beverages. Alcohol calories American beer. Avoid rich desserts. sugar. (8) Plan snacks. (1) Eat S-L-O-W-L-Y (2) Consume less fat. Keep a food diary and monitor your own intake. European beer. pies.
. 12 oz.25 litre (8 oz. USE SPARINGLY. 1/2 liter Cocktails. black coffee. jelly.) Sweet wine.sauces or deep-fried. (1/2 cup) Hard liquor. ice cream.) Food Calories 160 250 165 110 200 300
Educate your appetite a. jigger Dry wine. if you must. 4. unsweetened sodas. regular soda. c. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. gelatin. have fresh fruits. noodles. or delicious low-calorie raw vegetables. e.
1 ounce 150 Grapefruit or orange juice. 25 nuts 252 Mixed. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese.d. b. Each teaspoon supplies an additional 20 calories. 2 scoops 200 Potato or corn chips. 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. 12 ozs. Lower in sugar. Lower in fat. or sugared beverage. 1 cup 223 Beer (European).a personal choice Instead of Calories Substitute with 232 Calories 100
1 cup sweetened applesauce
.especially in snack foods. 1/4 cup 340 Salted nuts: Peanuts. 160 French fries. 1 ounce package 180 Chocolate candy. Become aware of how many calories you're consuming. soda.
Weight control . 2 tbs 170 Cashews. creamed.) 840 Coke. 1/2 liter 250 Creamy salad dressing. (Each teaspoon supplies an additional 45 calories).
Sample calorie chart
Chocolate milkshake ( 8 oz. 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.
This is important if you plan on being successful at losing weight. Get motivated. so why lose weight? b. cream cheese 106 1 oz. You may be a good athlete now.
. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. it will be easy to give up these typical excuses. beef bologna 237 Lean ham 103 1 oz. or discouragement. I haven't weighed 180 pounds since I was 15 years old. Make up your mind to control food instead of letting food control you. Occupy your time with other activities not related to food.3 oz. Dieting is up to you if you are willing to try. but you want to strive to be the best. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. big bones. Try not to be food centered. anger. Don't be angry that you have to lose weight. c. 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. If you're serious about losing weight. or Everyone in my family is big it's hereditary. Forget those old excuses: But I've got a large frame you know. or Gosh. loneliness. think of it as something you have chosen to do. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. 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.
g. rice. Make your meals last longer. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Construct new habit patterns. and other substances that are important for good health. h. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. i. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. For best results. They provide vitamins.
. To make sure you get all the nutrients and other substances you need for health. Stick with it! f. Choose the recommended number of daily servings from each of the five major food groups. You should consume at least 6-11 servings daily from the base of the pyramid. minerals.d. No single food can supply all the nutrients in the amounts you need. remember. Don't cheat. Grain products are low in fat. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Rice. carbohydrates (starch and dietary fiber). For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Different foods contain different nutrients and other healthful substances. slow down. Make meals as pleasant as possible even if you are cutting down on what you eat. and oats) should form the foundation of a nutritious diet. overeating hurts no one but yourself. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Cereals. Don't let this be wasted effort. Breads. unless fat is added in processing. so choose a variety of whole and enriched grains. enjoy flavors. Eating plenty of whole grains. Your body is adjusting to your new eating habits and changes are taking place. e. in preparation. Remember all the work it took to get you to your desired weight. You are always responsible for what you are eating. or at the table. and different whole grain foods differ in nutrient content. and Pasta Group: Foods made from grains (wheat. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. pause halfway through meals and don't stuff yourself.
cauliflower. The darker the vegetable. A 3/4 cup of vegetable juice also constitutes a serving from this group.Consuming the recommended daily intake is not difficult if you understand serving sizes. also provides fiber. The lighter colored vegetables. you should strive for 3-5 servings per day from this group. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. whole grain muffins (bran. low fat bagels (pumpernickel. whole grain breads and rice. cantaloupe. A serving size of raw or cooked vegetables is only 1/2 cup. To ensure that you get essential vitamins and minerals. corn and oat bran). A 3/4 cup of fruit juice equals one serving. If you choose fruit juice. the more likely it is to have large amounts of vitamins and minerals. To maximize the vitamin and mineral content of your vegetables. strawberries. and celery are mostly fiber and water with very little calories. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. in addition to providing vitamins and minerals. Juice that you can see through
. One cup of leafy raw vegetables is also a serving size. Cook in a microwave. rye. steamer. A 1/2 cup of cooked rice. collards. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A 1/2 cup of vegetables is about the size of a tennis ball. tomatoes. spinach. cereal. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. or a 1/2 cup of chopped. green peppers. canned. and dried fruit. vitamins. or pasta is about the same size as your fist. and yellow vegetables. or winter squash are the best choices. whole wheat). iceberg lettuce. or wok only until tender crisp. Broccoli. such as cucumbers. which is much smaller than the regular salad served with a restaurant dinner. kiwi. and stoned wheat and whole grain crackers. bananas. Two to four servings of fruits are recommended each day. Breakfast is a good opportunity to eat some fruit. Brussels sprouts. oat bran. don't overcook. A 1/2 cup of fruit is about the same size as a tennis ball. or minerals. carrots. and most people eat more. Vegetables are nature's vitamins. Fruit Group: The fruit group. The best choices from this food group are bran cereals. Other good choices are citrus fruits. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. or cooked fruit. orange. Choose dark green.
Oils. however. Top choices are 1% or skim milk. For this reason. water. Poultry. A better food preparation choice is baking. fiber. The milk group. including cheese.
. lentil soup. this group can contain large amounts of fat as well. Dry Beans. or grilling. Milk. For example. so you may not get your daily requirement for the essential nutrients. a 1/2 cup of cooked dry beans. or prune juice). they are referred to as empty calories. This means that they provide nothing to the body except calories. or protein. Foods from this group should be chosen in moderation because they often replace nutrient dense foods.(apple. and is easily attainable. A serving size of cooked fish. Eggs. can also contain a large amount of fat. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). a 1/2 cup of natural cheese (Cheddar or Swiss). or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). poultry. 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. 1 ounce of cheese is about the size of four dice. One cup of milk or yogurt. milk. or 2 ounces of processed cheese (American) is considered a serving size. grape. sour cream. frying food in fat (cooking oil) once in a while is all right. 2 tablespoons of peanut butter. Most fats and sugars are nutrient poor. vitamins. Many no-fat or low-fat dairy products are available. Two to three servings from this group are required each day. Most people are at one extreme or the other by consuming too much or not enough from this group. peanut butter. 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. minerals. Fish. Like the milk group. Meat. The recommended number of servings per day for this group is 2-3. and minerals. Yogurt. and yogurt. and minerals (fortified by law) especially calcium and riboflavin. and yogurt. Quick and easy choices include canned tuna. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. roasting. Fats. Sweets add taste and flavor. However. no vitamins. it does not mean that you should never eat these items. however. low-fat cheese. Foods from this group are still an important part of a performance diet. which can't be made by the body. chicken. and Cheese Group: These dairy products are a great source of protein. The serving sizes typically consumed greatly exceed the nutritional requirement. vitamins. a 2 1/2 ounce soyburger. peach nectar. or 1/3 cup of nuts. 1 egg. and beans.
unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. These foods include high-fat dairy products (like cheese. Snacks and meals eaten away from home provide a large part of daily calories for many people. Also. and cheese from the milk group. but choose sensibly. Eating lots of fat of any type can provide excess calories. minerals. notice that many of the meals and snacks you eat contain items from several food groups. or lean meat. molasses. which is a better choice than potato chips. but most people still eat too much saturated fat. D. Sometimes extra sugars are added to low-fat muffins or desserts. so they can make it difficult for you to avoid excess calories. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. which is a better choice than apple juice. berry jams. and
. In contrast. Some kinds of fat. for example. For example. and they may be just as high in calories. butter. Choose natural or less processed foods whenever possible. which is a better choice than apple pie. and fiber and add undesirable or questionable additives. vegetables. Fats supply energy and essential fatty acids. 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. especially saturated fats. fats. Food processing tends to remove vitamins. low fat doesn't always mean low calorie. If you choose fish. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Your pattern of eating is also important. poultry. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. or a favorite dessert. whole milk. CHOOSE SENSIBLY The carbohydrates. A baked potato is a better choice than mashed potatoes. High-fat foods contain more calories than the same amount of other foods. walnuts. increase the risk for coronary heart disease by raising the blood cholesterol. Try fruits. You need some fat in the food you eat. cream. and carotenoids.Top choices from this group include olive oil. Choose them wisely. and K. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. However. choose small portions of foods. E. fiber. and they help absorb the fat-soluble vitamins A. ask that it be grilled rather than fried. a sandwich may provide bread from the grains group. turkey from the meat and beans group. When eating out. whole grain foods. and sodium. An apple is a better choice than applesauce. and proteins in food supply energy. or a cup of low-fat milk or yogurt for a snack. which is measured in calories.
Use moderate amounts of food high in unsaturated fats. other lean meats. most nuts. These foods include liver and other organ meats. Choose dry beans. . These foods include those high in partially hydrogenated vegetable oils. Fish. bologna. sausages. Trim fat from meat and take skin off poultry. lard. avocados.If you need fewer calories.Choose vegetable oils rather than solid fats (meat and dairy fats. tuna. taking care to avoid excess calories. olives.
. Shellfish. Beans. Poultry. corn oil.regular ice cream). Some fish. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Eggs. and other cold cuts. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Meat. Try the lower fat varieties (check the Nutrition Facts Label). shortening). such as salmon. egg yolks. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. salami. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. such as many hard margarines and shortenings. and Nuts . and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. and peanut oils are some of the oils high in monounsaturated fats. beans. Vegetable oils such as soybean oil. and dairy fats. peas. . Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and coconut oil.Choose 2 to 3 servings of fish. sunflower. Keep your intake of these foods low. or nuts daily. the skin and fat of poultry. canola. and fatty fish like salmon. decrease the amount of fat you use in cooking and at the table. Unsaturated fats occur in vegetable oils. lean poultry. 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 . shellfish. Olive. fatty fresh and processed meats. or lentils often. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. palm oil. and mackerel.Limit your intake of high-fat processed meats such as bacon.
The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. and grains.Choose fish or lean meats as suggested above.Choose fruits as desserts most often.Limit your intake of liver and other organ meats. Limit ground meat and fatty processed meats. Try switching from whole to fat-free or low-fat milk. marbled steaks. . and add little or no butter to your food. Sugars and starches occur naturally in many foods that also supply other nutrients. Dairy Products . breads.
. Prepared Foods . This decreases the saturated fat and calories but keeps all other nutrients the same. cereals. Choose foods lower in saturated fat and cholesterol.Use egg yolks and whole eggs in moderation. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Choose fat-free or low-fat milk. some vegetables. fat-free or low-fat yogurt. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation.. During digestion all carbohydrates except fiber break down into sugars.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food.Limit your intake of foods with creamy sauces. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. fruits. not the naturally occurring sugars in foods like fruit or milk. Sugars are carbohydrates and a source of energy (calories). but may have few vitamins and minerals. and cheese. . Foods containing added sugars provide calories. the number one source of added sugars is nondiet soft drinks (soda or pop). and low-fat cheese most often. . Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Foods at Restaurants or Other Eating Establishments . In the United States. Examples of these foods include milk.
and sweetened canned fruits. At present. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories.
. normal person. You will face no nutritional deficiencies.Sweets and candies. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Intake of a lot of foods high in added sugars. High salt intake also increases the amount of calcium excreted in the urine. There is no way to tell who might develop high blood pressure from eating too much salt. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Eating less salt may decrease the loss of calcium from bone. The reasons for switching to a vegetarian lifestyle are many. Salt is found mainly in processed and prepared foods. you need to go into it with as much information as you can. Only small amounts of salt occur naturally in foods. is of concern. presweetened cereals. Some recipes include table salt or a salty broth or sauce. 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. Never stop learning about your diet and what you put into your body. consuming less salt or sodium is not harmful and can be recommended for the healthy. and some cooking styles call for adding a very salty seasoning such as soy sauce. However. cakes and cookies. the firmest link between salt intake and health relates to blood pressure. Some people add salt or a salty seasoning to their food at the table. like soft drinks. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. but when you do decide to switch to a meatless diet. and fruit drinks and fruitades are also major sources of added sugars. Some foods with added sugars. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. Salt (sodium chloride) is the main source of sodium in foods. also are high in vitamins and minerals. Choose and prepare foods with less salt. like chocolate milk. Not all foods with added salt taste salty.
Vegetarian foods tend to cost less than meat based items. Consists mainly of raw fruit.
. A type of vegan diet where very few processed or cooked foods are eaten. The list can go on and on. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. poultry or any slaughterhouse by-product such as gelatin. grains and nuts. are well documented. including pesticides. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. becoming increasingly restrictive. growth hormones and other veterinary drugs that are given to livestock animals. Whatever your reason for wanting or not wanting to become a vegetarian. or slaughter by-products such as animal fats. Vegetarians live on a diet of grains. • Fruitarian. These drugs are consumed when animal foods are consumed. seeds. vegetables and fruit. game. fish. The highest levels eliminate fruit and vegetables. Being higher on the food chain. particularly saturated fats. or any other animal product. eventually reaching the level of a brown rice diet. Not all levels are vegetarian. • Lacto-vegetarian: Eats dairy products but not eggs. though each level gradually eliminates animal products. animal foods contain far higher concentrations of agricultural chemicals than plant foods. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). etc. shellfish or crustacean. Plants do not contain cholesterol. Being healthier on a vegetarian diet means spending less on health care. The dangers herein. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat.Animal foods are higher in fat than most plant foods. There are over 20. • Macrobiotic: A diet followed for spiritual and philosophical reasons. The diet progresses through ten levels. including sterols. eggs.000 different drugs. with or without free-range eggs. herbicides. nuts. poultry. This is the most common type of vegetarian diet. in secondary consumption of antibiotics. • Vegan: Does not eat dairy products. antibiotics. You might be surprised to know that there are many different types of vegetarians. Vegetarians not eating anything containing dairy products or eggs are called vegans. I have included this section for your personal choice. A vegetarian does not eat any meat. fish. milk and milk products.
Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. but not fish. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. many years ago. The women would grow huge gardens that would provide the rest of the nutrition. Back then. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan.
There really is no single vegetarian eating pattern as you can see from the definitions above. though their exact meaning can differ. big business began changing the way food was not only distributed. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Somewhere along the way. people survived on what they could grow or kill. Many. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. the food was pure and unprocessed. and pigs to provide food for their families. The meat was cleaned and cured without chemicals or preservatives.
. In fact. Persons consuming fish but no meat are sometimes called pescetarians. They were freaked out by the thought of consuming something that at one time could look them in the eye. 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. The term strict vegetarian may refer to a vegan diet. Men would kill deer. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. but also how it was processed for human consumption.Other terms can be used in describing various vegetarian diets. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. That includes chicken. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. because choosing to eat as a vegetarian is such a personal decision. cows. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish.
They are also often injected with artificial hormones to increase meat production. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. even before the animals are sent to a slaughterhouse. Plus. Once they are killed. Then concern began to arise as to how safe these foods really were. Let's look at some common reasons people give for eating meatless meals.are reason enough for some people to give up meat. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Some of us still don't have much concern over our processed foods. and other diseases. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. They have decided that eating pure and natural foods instead of processed foods are the way to go. It's true that the way we process meats can begin in a not so pleasant way.the way animals are killed and the preservatives put into the meat . It is a lot cheaper to buy vegetarian foods instead of meat. surveys were taken.is often associated with higher risks of heart ailments. These two instances . and results were published that indicated some of these processing procedures weren't as safe as originally thought. Studies were conducted. Another good reason is that meat is expensive. In fact. Meat . Mad cow disease is a very real illness that causes dire circumstances even death.for anyone! Many animals are also infected with diseases due to poor living conditions. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. 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 . elevated blood pressure. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.
. people just accepted the fact that processed foods were a way of life.Initially. but others have taken a different turn. This can't be healthy .
A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. As a result. Vegetarians are less susceptible to major diseases that afflict present-day society. calcium. Protein. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. A vegetarian diet is healthy because it is typically low in saturated and total fat. but keep us from getting sick. most people choose a vegetarian diet for health reasons.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. make less frequent visits to a doctor. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. provide a wider range of nutrients. and imposes fewer burdens and impurities on the body. It's just a more productive and less invasive way to eat that gives way more benefits than not. Certain components of food help our bodies not only operate more efficiently. their bodies are more refined. fewer dental problems. This is simply not true. and enjoy very productive lives. and vitamins are all contained in our foods. and their physical appearance is better. They include:
. There are six food groups in the vegetarian diet. 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. Medical studies have proven that a vegetarian diet is easier to digest. there can be little doubt that eating a vegetarian diet is a healthier way to eat. Their immune system is stronger. and thus smaller medical bills. 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. Vegetarians have fewer physical complaints. they live longer. Whatever the reason. are healthier.
vitamins and minerals. • Pulses: peas. peanuts. sesame seeds. fats (including oil). • Grains/cereals: wheat (in bread. maize.almonds. pumpkin. some B vitamins and minerals (mostly iron. Fish. • Pulses . • Seeds: sesame. Potatoes are a useful cereal alternative. supplies vitamins A. etc. and E. men need about 55g (more if very active). Carbohydrate. D. • Soya products: tofu. pine kernels etc. • Nuts & Seeds . baked beans. rye. barley.
. Protein is very important in the diet. in addition to the above. We also need fiber and water. Women need about 45g of protein a day (more if pregnant. etc. walnuts.tofu. maize (sweet corn). fat. oats. Meat supplies protein. tempeh. flour. textured vegetable protein. it is worth remembering that everything you eat gives you a whole range of essential nutrients. sunflower. Evidence suggests that excess protein contributes to degenerative diseases. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. • Fruit & vegetables.• Cereals/grains .
How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. linseeds. Most foods contain a mixture of nutrients (there are a few exceptions. tempeh. All are equally important to our well-being. lactating or very active). chick peas. beans. hazelnuts. oats. potassium and phosphorous). Nutrients are usually divided into five classes: carbohydrates. All these nutrients can be easily obtained by vegetarians from other sources. etc. brazils. lentils. although they are needed in varying quantities. millet. • Vegetable oils and fats . soya protein etc. zinc. soya milk. Still. proteins. walnuts. barley. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. veggie burgers. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. rice. rye.margarine or butter. • Dairy products or Soya products . rice. cashews.wheat (bread & pasta). lentils.kidney beans. almonds. sunflower seeds. pasta etc). and the mineral iodine.
Even those foods not considered high in protein are adding some amino acids to this pool. muesli. any deficiency in one is cancelled out by any excess in the other. vitamins or minerals and they are also the main cause of dental decay. There are 20 different ones in all. it can be made up from the body's own stores. they have to be provided in the diet and so they are called essential amino acids. quiche. pasta. Most of our carbohydrates are provided by plant food. Refined sources of sugar are best avoided as they provide energy without any associated fiber. buckwheat. We mix protein foods all the time. The sugars or simple carbohydrates can be found in fruit. cheese. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Single plant foods do not contain all the essential amino acids we need in the right proportions. rye) and some root vegetables. oats. There are three main types: simple sugars. milk and ordinary table sugar. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. macaroni cheese. • Free range eggs. Adding dairy products or eggs also adds the missing amino acids. Carbohydrates are the body's main source of energy. Amino acids are the units from which proteins are made. porridge. yoghurt (butter and cream are very poor sources of protein). The unrefined carbohydrates. 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. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. Contrary to previous
. as long as our diet is generally varied and well-balanced.g. millet. or rice and peas. It is a normal part of the human way of eating. We can make many of them in our bodies by converting other amino acids. whether we are meat-eaters or vegetarians. we don't have to worry about complementing amino acids all the time. barley. complex carbohydrates or starches and dietary fiber. Complex carbohydrates are found in cereals/grains (bread. Because of this. such as potatoes and parsnips. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. A few examples are beans on toast. rice. but when we mix plant foods together.• Dairy products: milk. e. but eight cannot be made. It is now known that the body has a pool of amino acids so that if one meal is deficient.
Too much fat is bad for us. are termed essential as they must be provided in the diet. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Fiber can be found in unrefined or wholegrain cereals. nuts & seeds. are best used for frying as the poly-unsaturated fats. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. like sunflower or safflower oil are unstable at high temperatures. B3 (niacin). refers to the indigestible part of a carbohydrate food. fruit (fresh and dried) and vegetables. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). as it is now termed. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. B12 (cyanocobalmin). The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. linoleic and linolenic acids. for the manufacture of hormones and to act as a carrier for some vitamins.
. This is no problem as they are widely found in plant foods. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. with the exception of palm oil and coconut oil. Dietary fiber or non-starch polysaccharide (NSP). B2 (riboflavin). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. but a little is necessary to keep our tissues in good repair. called fatty acids. leafy green vegetables and fruits like apricots and peaches. pantothenic acid and biotin.belief a slimming diet should not be low in carbohydrates. or in sufficient quantities. Like proteins. orange or yellow vegetables like carrots and tomatoes. In fact starchy foods are very filling relative to the number of calories that they contain. folate. Mono-unsaturated fats. pulses and green vegetables. B6 (pyridoxine). such as olive oil or peanut oil. It is added to most margarines. Two of these fatty acids. • B Vitamins: This group of vitamins includes B1 (thiamin). fats are made of smaller units. The one thing they have in common is that only small quantities are needed in the diet. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease.
Found in leafy green vegetables. whole meal bread.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. leafy green vegetables. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. • Iron: Needed for red blood cells.
. tap water in hard water areas. nuts and seeds (especially sesame seeds). It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. salad vegetables. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. cheese and butter. Vitamin B12 is added to yeast extracts. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. bread. • Vitamin C: Fresh fruit. eggs. lentils and pulses. veggie burgers and some breakfast cereals. cereals and bacterial synthesis in the intestine. The very young. dried fruits (especially apricots and figs). dried fruits. soya milks. cheese. wholegrain cereals. Found in dairy produce. • Vitamin E: Vegetable oil. These sources are usually adequate for healthy adults. all leafy green vegetables and potatoes. but a good intake of vitamin C will enhance absorption. Vitamin D helps calcium to be absorbed. Minerals perform a variety of jobs in the body. molasses. Vegetable sources of iron are not as easily absorbed as animal sources. It is also added to most margarine and is present in milk. • Vitamin K: Fresh vegetables. eggs.
The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. lentils and wholegrain cereals. about 99% is in the bones and teeth where it plays a structural role. Bone loss occurs with age in all individuals. calcium deficiency may lead to osteomalacia (softening of bones). but the quantity depends on how rich the soil is in iodine. cheese.2 kg of calcium. Found in green vegetables. This causes bones to be brittle and liable to fracture. This involves loss of calcium from the bones and reduced bone density. Osteoporosis can be due to calcium deficiency. Of the body's total calcium. Sea vegetables are a good source of iodine for vegans. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Calcium is also needed for blood clotting. Metabolites of Vitamin D are important in this. Calcium can bind to a wide range of proteins altering their biological activity. activating clotting factors. This is important in nerve impulse transmission and muscle contraction. This usually occurs after 35-
. Calcium also plays a role in cell biology. • Iodine: Present in vegetables. increasing re-absorption of calcium by bones. This is finely controlled by hormones. Dairy products also have plenty of iodine. The main function of calcium is structural. muscle contraction and nerve impulse transmission. In adults.• Zinc: Plays a major role in many enzyme reactions and the immune system. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. 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. This may be related to repeated pregnancy with lengthy breast feeding.
CALCIUM Calcium is the most abundant mineral in the human body. sesame and pumpkin seeds.
Lack of exercise. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. other research has found no difference between vegetarians and omnivores. Dairy products. This is due to reduced levels of the hormone. smoking and alcohol can all increase the risk. found in bran. leafy green vegetables. Hard water may also provide calcium. Postmenopausal women are particularly at risk from osteoporosis. being underweight. Bone loss is greatest in women following the menopause. and oxalic acid. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Meat is a very poor source of calcium. The risk of osteoporosis may be altered by factors other than diet. Most flour is fortified with calcium carbonate so cereals can also be a good source. Excess calcium in the blood can cause nausea. whole cereals and raw vegetables is one of these. This is called tetany. Vitamin D is essential for absorption of calcium from the gut. nuts and seeds (almonds. Calcium balance can be affected by a range of other factors. A number of substances can inhibit the absorption of calcium. oestrogen.40 years and involves the shrinking of the skeleton. Saturated fats can also lessen calcium absorption. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Calcium is present in a wide range of foods. This is thought to be due to animal protein increasing calcium loss from bones. sesame seeds). This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Uronic acid.
. brazil nuts. Reduced intake leads to increased efficiency of absorption. urine and sweat. Calcium is lost in the feces. Phytic acid. Calcium loss is reduced if dietary calcium is low. tofu. a component of dietary fiber. Calcium loss is roughly equal to dietary calcium in adults. Adaptation to both high and low calcium intakes occur. A low level of calcium in the blood and tissues can cause hypocalcaemia. In infants and children calcium is retained for new bone growth. found in certain fruits and vegetables can also bind calcium. However. However. and dried fruit are all good sources of calcium for vegetarians. Calcium is also lost during lactation in breast milk. vomiting and calcium deposition in the heart and kidneys. In severe cases muscle spasms may occur. This usually results from excessive doses of vitamin D and can be fatal in infants. This involves sensations of tingling and numbness and muscle twitches.
This depends on the type of chemical bonds present in the fatty acid. The nature of fat depends on its constituent fatty acids. Foods rich in saturated fats are usually of animal origin. monounsaturated or polyunsaturated. Therefore. monounsaturated or polyunsaturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk. The term lipids include both fats and oils. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. being made up of three fatty acid molecules to one glycerol molecule. Fats can be classed as either saturated. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Fats and oils are essentially the same. There are about 16 different fatty acids commonly present in foods. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Fats tend to be solid at room temperature whilst oils are liquid.
FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Pregnant adolescents are an exception to this. having particularly high calcium needs. Fats consist of fatty acids and glycerol.
. Nearly all the fats in our bodies and in foods are triglycerides. Cholesterol is present in animal foods but not plant foods. Raised blood cholesterol is associated with an increased risk of heart disease.Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. The building blocks of fats are called fatty acids. Saturated fat raises the level of cholesterol in the blood. These can be either saturated. Vegetable fats are generally unsaturated. calcium absorption from the gut increases and no additional calcium is generally needed. Breast feeding women need extra calcium.
converting double bonds to single bonds. As well as being a concentrated source of energy. fish oils are sometimes used therapeutically. rapeseed and soyabean oils. Unsaturated fats are liquid at room temperature. Two fatty acids are termed essential fatty acids. If there is more than one then it is polyunsaturated. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. The body can make its own cholesterol and so a dietary source is not required. These are linoleic acid and alinolenic acid. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. For this reason. 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. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Cholesterol belongs to the sterol group of fats. Fats are also essential for the structure of cell membranes and are precursors of many hormones. E and K. D. Saturated fats tend to be animal fats and are solid at room temperature. Plant oils may be hardened by the addition of hydrogen atoms. This process is known as hydrogenation. They are widely present in plant oils such as sunflower. lard. If there is just one double bond then it is monounsaturated. then it is unsaturated. These must be present in the diet as the body is unable to make them itself.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. though fish oils may also be high in polyunsaturated fatty acids. Butter. arachidonic acid is not an essential fatty acid as was once believed. However. Hydrogenated vegetable oils are often present in margarine and other processed foods. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. They are usually of plant origin.
. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Because of this conversion. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. suet and meat fat are saturated fats. It is present in all animal tissues but is absent from plants. fats act as carriers for fat-soluble vitamins A.
This can lead to atherosclerosis. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. stress and environmental pollutants can increase the generation of free radicals in the body. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. It has been suggested that trans-fatty acids can increase the risk of heart disease. Cholesterol is present in all animal foods but not plant foods. Polyunsaturated fats can also generate free radicals. Saturated fats are nearly always from animal foods. including alcohol. HDL cholesterol may help protect against the risk of heart disease. Polyunsaturated fats are usually from plant sources.Cholesterol is transported in to various proteins. especially when exposed to heat or sunlight. These complex molecules are called lipoproteins. A number of factors. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Egg yolks and highfat dairy products are high in cholesterol. Cholesterol may form plaques on artery walls if levels in the blood are too high. saturated fat raising blood cholesterol. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying.
. Fresh fruit and vegetables are rich in these anti-oxidants. These are called the cis and trans forms. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Because of this high blood cholesterol is linked with heart disease. Anti-oxidants such as vitamins A. Olive oil is a monounsaturated fat. Hydrogenation of margarine causes this to occur. There are four main types of lipoprotein involved in cholesterol transport. Unsaturated fatty acids exist naturally in the cis form. It is the LDL cholesterol which has been linked to heart disease. C and E offer protection against free radicals. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Lard and suet are saturated fats. Coconut oil and palm oil are vegetable sources of saturated fats. Unsaturated fatty acids can exist in two different geometric forms. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. eggs and dairy products all contain saturated fats. Meat.
It also plays a vital role in many metabolic reactions.
. loss of appetite and pallor. and to use olive oil for cooking purposes. transporting oxygen in the blood to all parts of the body. insomnia. Iron deficiency is the most prevalent nutritional problem worldwide. the red pigment in blood.5g of iron. The body contains between 3. which acts as an oxygen store in muscle tissue. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron also plays an important role in the immune system. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. 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%. Iron is essential for the formation of hemoglobin. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. In developed countries. Advice to vegetarians is to keep fat intake to a minimum. headaches. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. A small amount is present as myoglobin. Symptoms of anemia include tiredness. Research has also shown iron deficiency to be associated with impaired brain function. IRON Iron is an essential component of hemoglobin. However. Iron deficiency can lead to anemia. Dietary advice is to reduce this. Vegetarian diets tend to be lower in fat than omnivore diets. breathlessness. between 10-20% of child-bearing age women are said to be anemic.Currently it is believed that around 42% of energy in the typical diet is from fat. 1/3 suffering from severe deficiency and anemia. spleen and bone-marrow. The remainder is stored in the liver. people with low iron levels having lowered resistance to infection. All these symptoms are associated with decreased oxygen supply to tissues and organs. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much.5 and 4. lack of stamina. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. 2/3 of which is present in hemoglobin. and iron deficiency in infants can result in impaired learning ability and behavioral problems.
whilst in plant foods iron is present as non-haem iron. Citric acid. However.
. oxalates and phosphates present in plant foods can inhibit absorption. blackstrap molasses. The absorption of iron is influenced by other constituents of a meal. Proteins are made up of smaller units called amino acids. These are the essential amino acids. 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. leafy green vegetables. the amino acids in one protein compensating for the deficiencies of another. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Vitamin C greatly increases the absorption of non-haem iron. Phytates. and fresh leafy green vegetables.
PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Fiber may also inhibit absorption. Good sources of iron for vegetarians include wholegrain cereals and flours. Non-haem iron is less easily absorbed by the body than is haem iron. despite a high intake of fiber and phytate. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. and some dried fruits. Lowered levels of iron in the diet result in improved absorption. eight of which must be present in the diet. Foods rich in vitamin C include citrus fruits. Excess dietary protein may lead to health problems. Haem iron only exists in animal tissues. as can tannin in tea. a varied vegetarian diet means a mixture of proteins are consumed. pulses such as lentils and kidney beans. sugars.Dietary iron exists in two different forms. green peppers. plant proteins may not contain all the essential amino acids in the necessary proportions. There are about 20 different amino acids. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. amino acids and alcohol can also promote iron absorption. Iron absorption can also be influenced by the amount of iron in the diet. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Unlike animal proteins.
A typical protein may contain 500 or more amino acids. Excess protein may also be converted to fat and stored. Good sources of protein for vegetarians include nuts and seeds. Different foods contain different proteins. However.Proteins are highly complex molecules comprised of linked amino acids. and rice). each with their own unique amino acid composition. Certain amino acids can be made by the human body. hydrogen. They play a crucial role in virtually all biological processes in the body. methionine. pulses. isoleucine. The eight essential amino acids required by humans are: leucine. oats. Amino acids link together to form chains called peptides. soya milk and textured soya protein such as soya mince). Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. For children. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins.
. and the transmission of nerve impulses are all dependent on proteins. threonine. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. oxygen. phenylalanine. Amino acids are simple compounds containing carbon. valine. tryptophan. Many hormones are proteins. There are about 20 different amino acids commonly found in plant and animal proteins. cheese and yoghurt). protein is used. free-range eggs and some dairy products (milk. soya products (tofu. cereals (wheat. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. immune protection. nitrogen and occasionally sulphur. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Most foods contain at least some protein. Proteins in skin and bone provide structural support. The amino acid that is in shortest supply is called the limiting amino acid. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. and lysine. Muscle contraction. histidine is also considered to be an essential amino acid. Protein can also provide a source of energy. the essential amino acids cannot be made and so they must be supplied in the diet. Proteins are essential for growth and repair. All enzymes are proteins and are vital for the body's metabolism.
For instance. Soya is a high quality protein on its own which can be regarded as equal to meat protein. This is why plant proteins are sometimes referred to as low quality proteins. which is regarded as the ideal. Combining plant proteins. This is known as protein complementing. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids.Protein quality is usually defined according to the amino acid pattern of egg protein. 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
. such as a grain with a pulse. it has been thought that protein complementing needed to occur within a single meal. than protein from animal foods. such as meat. milk and cheese tend to be of a higher protein quality than plant proteins. Beans on toast. leads to a high quality protein which is just as good. and rice with peas or beans are all common examples of protein complementing. However. seeds. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. This means when two different foods are combined. Vegetarians and vegans eating a well-balanced diet based on grains. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. cheese or peanut butter sandwich. Previously. As such. grains tend to be short of lysine whilst pulses are short of methionine. muesli with milk (soya or cow's). The limiting amino acid tends to be different in different proteins. pulses. the amino acids in one protein can compensate for the one lacking in the other. This does not mean that vegetarians or vegans go short on essential amino acids. Many plant proteins are low in one of the essential amino acids. it is not surprising that animal proteins. and in some cases better.
This is especially important in tissues where cells are dividing rapidly. 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. It contains cobalt. If B12 deficiency occurs. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Vitamin B12 is necessary for the synthesis of red blood cells. Because infants and children are growing they require more protein than adults (proportional to their body weight). This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. and growth and development in children. It is exclusively synthesized by bacteria and is found primarily in meat. There has been considerable research into proposed plant sources of vitamin B12. Vitamin B12 neuropathy. can also occur. seaweeds. This results in anemia. involving the degeneration of nerve fibers and irreversible neurological damage. While vegetarian diets usually meet or exceed protein requirements. they are typically lower in total intake of protein than non-vegetarian diets.
. Many vegan foods are supplemented with B12. the maintenance of the nervous system. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). DNA production is disrupted and abnormal cells called megaloblasts occur. 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. Fermented soya products. particularly the bone marrow tissues responsible for red blood cell formation. and so is also known as cobalamin. Symptoms include excessive tiredness. and algae such as spirulina have all been suggested as containing significant B12. eggs and dairy products. Deficiency can cause anemia. B12 is necessary for the rapid synthesis of DNA during cell division. However.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food.
People on diets low in B12. Anemia may also be due to folic acid deficiency. The only reliable unfortified sources of vitamin B12 are meat. known as B12 analogues. Assay methods used to detect B12 are unable to differentiate between B12
. B12 is also important in maintaining the nervous system. Around 80% of this is stored in the liver. including vegans and some vegetarians. folic acid also being necessary for DNA synthesis. found no significant B12. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. have both appeared to contain significant amounts of B12 after analysis. and poor resistance to infection. Vitamin B12 can be stored in small amounts by the body. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Vitamin B12 is excreted in the bile and is effectively reabsorbed. However. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. analysis of fermented soya products. Other symptoms can include a smooth. may be obtaining more B12 from re-absorption than from dietary sources. In comparison. dairy products and eggs. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. miso. Fermented soya products. seaweeds and algae have all been proposed as possible sources of B12. Spirulina. sore tongue and menstrual disorders. However. it is thought that this is due to the presence of compounds structurally similar to B12. There has been considerable research into possible plant food sources of B12. an algae available as a dietary supplement in tablet form. This is known as enterohepatic circulation. pallor. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. a seaweed. including tempeh. When deficiency occurs. known as intrinsic factor. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12.breathlessness. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. These cannot be utilized to satisfy dietary needs. listlessness. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. shoyu and tamari. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. and nori. Total body store is 2-5mg in adults.
This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. A slice of vegetarian cheddar cheese (40g) contains 0. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. 1/2 pint of milk (full fat or semi skimmed) contains 1. A range of B12 fortified foods are available. Boiling milk can also destroy much of the B12. Human feces can contain significant B12. B12 has very low toxicity and high intakes are not thought to be dangerous. It helps with the healing of wounds and is a vital component of many enzyme reactions. Lactating women need extra B12 to ensure an adequate supply in breast milk. These include yeast extracts. Bacteria present in the large intestine are able to synthesize B12. In the past. veggie burger mixes. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. B12 not being absorbed through the colon lining. textured vegetable protein.and its analogues. Zinc is vital for the healthy working of many of the body's
.2 µg. Fermentation in the manufacture of yoghurt destroys much of the B12 present. However. as the B12 analogues can compete with B12 and inhibit metabolism. though little is known about this.5 µg. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. particularly in areas where hygiene standards may be low. A boiled egg contains 0. the bacteria produce B12 too far down the intestine for absorption to occur. Vecon vegetable stock. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. vegetable and sunflower margarines. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. and breakfast cereals.7 µg. soya milks. Pregnant women are not thought to require any extra B12. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs.
in the metabolism of the ovaries and testes. 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. As a component of many enzymes. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. and decreased growth rate and mental development in infants. It is always better to seek the advice of an expert before dosing yourself with supplements. Other symptoms of zinc deficiency can include hair loss.
. diarrhea. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. found in bran. 60% is found in muscle.systems. zinc is involved in the metabolism of proteins. yeast. lipids and energy. It is thought that zinc supplementation can help skin conditions such as acne and eczema. fatigue. There are no specific storage sites known for zinc and so a regular supply in the diet is required. prostate problems. wholegrain cereals. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Our body contains about 2-3g of zinc. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. inhibit zinc absorption. carbohydrates. delayed wound healing. The more sexually active a man the more zinc he will require. 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. Good sources for vegetarians include dairy products. Dietary fiber and phytic acid. seeds and wholegrain cereals. The first signs of zinc deficiency are impairment of taste. pulses and nuts. Zinc is found in all parts of our body. alcoholics and those suffering from trauma or post-surgery. nuts. and in liver function. 30% in bone and about 5% in our skin. Zinc has a range of functions. a poor immune response and skin problems. Particularly high concentrations are in the prostate gland and semen. The recommended amounts of zinc for adult men are 1/3 higher than those for women. Only 20% of the zinc present in the diet is actually absorbed by the body. beans and lentils. in insulin activity. anorexia nervosa. particularly in association with protein foods.
sweat. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Too much zinc will interfere with the metabolism of other minerals in the body. Pregnant women do need extra zinc. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands.
. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. EDTA. phosphates. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. You will have a larger chance of not succeeding if you do it this way initially. A deficiency of zinc in the diet means zinc absorption is improved. Excess zinc is toxic.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Various chemicals added to many processed foods can also reduce zinc absorption e. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Breast feeding mothers need extra zinc in their diet. vomiting and fever. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. semen and also menstruation. hair. Baking can destroy over half the phytic acid in whole meal bread. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. skin. urine. such as Iran and other Middle East countries. particularly iron and copper. but getting started with this new lifestyle takes not only dedication. but also some common sense. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. but it is thought that demands are met by increased absorption from the gut.g.
GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. 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. Zinc is lost via the feces.
there are literally hundreds of vegetarian cookbooks around. We've given you most of what you need to know in the above chapters. we'll give you some great veggie recipes. cous cous and all sorts of vegetables. And. Don't be put off by a bit of teasing or ill-informed scare stories. A little later in this book. Learn as much as you can about nutrition and what your body needs to thrive and prosper. but investing in a cook book is a great way to start.usually from people who know very little about their own health and dietary needs. this can be difficult.
. Join The Vegetarian Society to make sure that you always have access to our expert advisors. If you've grown up eating meat. 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. Be prepared to take a little teasing or snide remarks. then poultry. to avoid any embarrassment when friends are cooking for you. Don't go it alone. Vegetarians are sometimes the brunt of jokes and prejudices . but you can learn to stay healthy by understanding what it is your body needs. Buy a vegetarian cookbook (or borrow one from your local library). but always be a learner when it comes to your body and what you put into it. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Educate yourself by reading labels or making all your food yourself. As you get more confident about vegetarian food.Some people start out by eliminating red meat first. remember to let them know in advance that you are vegetarian. tofu. Whether you need simple step by step instructions or gourmet dishes to impress your friends. The important thing is to work out what will suit you and stick with it. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Try something new. then two or three days and eventually every day. Others eat vegetarian food one day a week. pulses. You'll have to change your habits. Be careful about hidden non-veggie ingredients in foods. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. then fish. including meat alternatives like mince and sausages made from soya or Quorn(tm). Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice.
Don't throw that food away. 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. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. many meat-flavored varieties are actually vegetarian) Yeast extract (e. Then you'll need to stock up on vegetarian friendly foods. free-range eggs. Donate it to a church or local food pantry. flour. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label. Most people keep a few stock items in their kitchen cupboard or freezer. dairy products. but you don't need to buy everything! In fact. sunflower and many others) The list looks long.g. Many of the basics . pumpkin. 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. That includes anything made with animal products or preservatives.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle.bread.will be suitable for vegetarians
. vegetable oil. frozen chips etc .
stir-fry and curries can be made with soya mince. Bean burgers. pulses or just vegetables. you will almost always be able to find a vegetarian friendly meal on the menu. Many of your favorite dishes. If you are going to a quality restaurant or one that is locally owned. you will get a yes. Most often than not. Once you've broken out of the conventional meat-and-two-vegetable routine. such as spaghetti bolognaise. baked beans. scrambled eggs. Most all of the better chain food restaurants have salad bars. If not. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. jacket potatoes. Most chefs in quality restaurants <http://www.com/theme/609/restaurants. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. many cheeses and all sorts of ready meals. pizzas. chili. veggie sausages. many of the soups are bean based with no meat. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. If not. ask your server what is available. Look at the soup bars also. Or worse. all have something vegetarian on the menu. feeds their ego and gets you an outstanding meal. Many have extensive.Eating vegetarian is a real culinary adventure. you can break all the rules. If you know you are going to be eating in restaurant X on Saturday.
DINING OUT For many new or wannabe vegetarians. well stocked salad bars. pasta sauces and soups are all suitable for vegetarians already. It shows their talent. that fear keeps them from accepting dinner invitations from family and friends. call ahead and ask if they offer vegetarian entrees and if not. or stick with more familiar tastes if you prefer. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. can something special be prepared.html> are more than happy to whip something up. ratatouille. If you find yourself in that predicament.
If you like Mexican fare. At the big chain restaurants like Olive Garden or the Spaghetti Factory. which are an excellent source of protein (and delicious). and not beef or chicken). dolma (stuffed grape leaves). And if the gang heads out for pizza. If you're new to Indian cuisine. spicy lentil dish. ovo lactos have lots of options. you can add a baked potato. Pasta with meatless marinara sauce is a staple menu item. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. or Mexican food. are just as tasty as the meat-loaded kind.Italian restaurants are another great option for vegetarians. baba ganoujh (a delicious eggplant spread). yogurt and fruit or a number of other meatless items off the menu. Order your salad with no meat and you're set to go. as well. too. Indian restaurants are terrific for vegetarians. especially the ovo lactos. although not all cities have them. If you thought you'd never dine again under the Golden Arches. The Indian diet has a rich tradition of vegetarianism.just ask that your meal be prepared with vegetable oil instead. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. Chinese restaurants are great for vegetarians. you can have gazpacho (a cold vegetable
. or even a cheese-less pizza topped with vegetables. called ghee . Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. Hit a Greek restaurant and load up on hummus. as it pasta primavera. you were wrong. Plain cheese pizza. and samosas. rice and noodles. Many Italian soups.Even fast food restaurants are getting into the healthy trend. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet.some dishes that sound vegetarian on the menu may contain meat or eggs. too. Most fast food chains now offer garden salads in a wide variety of different flavors. though. which is loaded with vegetables. Other ethnic options are excellent choices for vegetarians. a traditional. get their protein from rice and beans (just make sure that they use vegetable broth. be aware that many Indian dishes are prepared using clarified butter. Tell your waiter that you don't eat meat. Japanese.try dal. Depending on the chain. offering delicious vegetable entrees. and they'll make sure your meal comes the way you want it. Just take a moment to quiz your server about how the dishes are prepared . spanikopita (spinach pie) and salad made with a grain called tabouli. you have a delightful adventure ahead of you . such as pasta fagioli. delightful little pastries stuffed with meat. don't fret .
remember that's it's just for one meal . enchiladas. books and magazines so they can learn more. fundamentally.burritos.chat with your tablemates. If you're not comfortable with taking a chance on the veggie burger. If all there is on the table that you can eat is bread and salad. you can make sure that you have a tempting variety of delicious foods. but often misguided. Assure the well meaning. enjoy the company and have a good time anyway!
. If you're the host. tostadas and tacos. and you have the research to back it up. Here they are worrying about your health and you are worrying about hurting their feelings. chiles rellenos (green peppers stuffed with cheese. that your diet is the perfect diet for you.can be problematic for people on special diets. if you're questioned. Or you may end up in a situation where your hosts simply have no idea of what your needs are. the family member or friend that just will not accept that you've gone meatless. you need to make the best of things. That you feel. It's tough. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. the breaded and fried) and bean-and-cheese versions of all the usual favorites . This is one time.both attending them and hosting them . simply order a salad or baked potato. Dinner parties . do so . Don't be afraid to ask questions when you are dining out. But what if you're the guest? Often. Offer to show them websites. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. smile and say that they're so delicious that you're happy to enjoy them. even if your hosts know that you're vegetarian. about behaving well under challenging circumstances. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. they may not know how to feed you. Etiquette is.and. Even if it's disappointing. The choices are more diverse than what you think. loved one that you are indeed paying attention to your health. In those cases. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree.soup). you really do have to stand firm.
or didn't. Chances are good that people won't even notice that they are eating dishes that don't contain meat.some are allergic to bell peppers. by all means do that. You can choose to prepare a separate meal in your home for your meat eating guests.how about offering the same courtesy to them? When you invite guests to dinner. If someone asks.and it'll save you the effort of serving. When having people to your home for dinner. or if there's anything they absolutely hate. To be blunt. Even under the worst circumstances there will be something for you to snack on. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Hide the meat under some lettuce. You'll be surprised at what people have to say . and you think there might be challenges finding something to eat. you can make them feel extra welcome in your home. If you're headed to a big social event like a wedding or a family dinner. but only do so if you won't be compromising your choices. eat. Part of being a terrific host is anticipating your guests' needs. don't make an issue of your diet. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. allowing guests to fill their plates only with what they want. or peanuts. It's a choice only you can make!
. and leave some empty space so it looks like you ate something. If the conversation is compelling. no one is really interested in what you can't eat. ask them if they have special dietary needs. tell them you're vegetarian and steer the conversation to something else. then eat a light meal before you leave the house. Whatever happens.no one will be looking at their plate and wondering why there's still food there . but you won't be suffering from hunger pangs throughout the evening. It helps them to feel comfortable if they don't want to eat something . do what children do . stick to your choices and prepare a vegetarian dinner. You should only serve meat if you genuinely feel comfortable doing so.squish things around and mess up your plate. most people won't notice how much you did. If you're comfortable handling meat products and are doing it for the courtesy of your guests.If there's absolutely nothing on the menu that you can eat. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. or your hostess sits a plate of animal food in front of you. Think about how you'd like to be treated when you go to dinner at a friend's home . so you have more time to enjoy your guests. One sure way to make everyone happy is to serve a variety of different dishes buffet style. or dairy.
But don't give regular soy milk to a baby less than a year old. made just for us and full of all the nutrients we need. Also. for most babies.So you've decided to become a vegetarian. 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 timing varies from baby to baby .
THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. your breast milk is superior to that of meat-eating mothers . This isn't necessarily true. Out first food is our mothers' milk. and when she takes a quart or more of a formula per day and still acts hungry. the alternative to breast milk.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. too . it's time to transition to solid foods.soy is less likely to cause allergies than cow's-milk-based formulas. Cow's milk should never be fed to babies under one year old. pesticides or other contaminants that you would if you were eating meat. as it's not designed to meet their nutritional needs. Should you decide not to breast feed. In addition to the sugars and other nutrients. Whether or not you breast feed is entirely your decision but. choose a soybased formula . and it's all we require or should eat for the first four to six months of life. 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.you're not passing on any of the antibiotics. The good news is. We all start out life as lacto vegetarians. it's time to introduce your baby to solid foods.
. as yet unidentified. as it can cause intestinal bleeding and lead to anemia. substances in breast milk that make it superior to infant formula. is made as close as possible to that of mother's milk. (And if you're a vegan and you breast feed. At the four-to-six month mark. your child is still a vegan.breast milk is a natural food for humans while cow's milk is not). breast milk is the optimal food. Infant formula. scientists believe that there are other. if you're a vegetarian. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.
you can start offering your child some vegetarian versions of classic kids' favorites. Vegetarian and vegan children are just like any other kids . an vegetables that adults eat are fine for a child. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Nut butters should not be fed until after 12 months. regular soy milk or rice milk.rice cereal is best. Good choices are carrot sticks. you can give him water. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed." take care that the foods aren't too hard. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. Start with raw. juice. and lightly blanched and cooled broccoli. which can be cooked until fairly soft and have a pleasant. Follow the same feeding schedules and advice that you would for any other baby. begin to slowly introduce other foods. about a half-ounce per serving. large.You'll want to introduce solid foods slowly. Start with cooked grains . hot dogs and sandwich slices
. As you ease into the toddler/preschooler years (ages 1 to 4). or round. It's smart to introduce new foods one at a time. As long as it's safe for the baby to chew. sharp. start introducing high-protein legumes to the baby's diet. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Adapt the guidelines in the baby books to the vegetarian diet. bland flavor.they'll be a bit fussy sometimes. Slowly add tofu into their meals and snacks. If you buy prepared foods. so if your baby has sensitivity to a food you can easily identify it. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . as well as soy cheese and soy yogurt two servings per day. When giving babies "finger foods.once your child is old enough to transition off formula. starting with veggies that are easy to chew and unlikely to present a choking hazard. regular soy milk. Once your baby eats cooked cereal. except for not feeding them meat. Most babies are very fond of lentils. or any other nutritious liquid. Raw vegetables can be introduced then. buy ones that are free from added sugars. so that their systems can get used to the change in diet. 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. At seven to ten months. preservatives and any other additives that your baby doesn't need. lettuce and other leafy green vegetables.
which is calorie-dense and full of good fats. they sometimes don't get all the calories they require. you often find yourselves negotiating to find a middle ground that you can live with.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. Very young children also need to eat more than three meals each day. they caught up by age 10. You choose someone to spend the rest of your life with and. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. cookies and other baked goods Vegetarian diets feature a lot of bulky. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation .especially if you have a husband or wife who loves a nice juicy steak on a regular basis. she adores opera.add avocado. as time passes. He loves reality television. and since small children have equally small stomachs. to sandwiches. too. Peanut and almond butters are excellent sources of calories for kids. fruits and vegetables to add lots of necessary nutrients to their diet. filling plant foods. 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 . but the other is neat. All marriages are about compromise.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. So be generous with the snacks featuring grains. Don't worry about a vegetarian diet affecting your child's growth . cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. One of you is messy. when they were actually taller than average. and weighed slightly less than children raised on an omnivorous diet. One partner may be a social butterfly but
Belittling your partner will only cause them to be resentful and more resistant to vegetarianism.but you can control how you behave towards them. The key to making it work is acceptance of each other's choices. whether it is based on ethical principles.no two individuals are exactly alike. • Try to get your partner to compromise on certain foods. especially in public. but still disagree on how to eat.but don't lecture. • Don't talk endlessly about your diet. Married couples figure out how to adapt to such differences.the other's happy to stay home every night with a good book. and it has to be for them. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. See if you can get them to eat soy hot dogs. • Be a positive role model. If your partner is interested. so do the number of "mixed marriages" between meat-eaters and non-meat eaters.
. it isn't a choice designed to make your life unhappy or more complicated. the subject will come up naturally . Choose venues that offer both meat dishes and vegetarian options. If you judge your spouse harshly for not joining you in your vegetarian journey. • Never attack your spouse's point of view. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. on convenience or on habit. As the popularity of vegetarianism increases. You can't control what your spouse eats . you may be turning them off entirely. But that's unrealistic . getting to work and raising children can sometimes make even the smallest difference seem enormous. Buy a few cookbooks and try new recipes to keep things interesting. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. • Acknowledge that your spouse's diet isn't meant to hurt you. to believe that your ideal partner will share all of your values. There are probably far more of those than there are issues on which you don't see eye-to-eye. Try to keep in mind that your choice to become vegetarian was a personal one. • Play an active role in shopping and preparing meals. If your partner eats meat. No one likes to be told that they're "bad. veggie burgers and non-dairy cheese at home. It's understandable." particularly if they're simply eating the same diet as most of the other people they see every day. and the day-to-day struggle of paying bills. doing laundry. • Try to find restaurants where you can eat together. too. so that you can enjoy a fine meal together. Cook a variety of tasty. when you're single and dating. Try to respect their decision. closing the door to them making that step themselves in the future. You and your spouse may agree on a lot of things. appealing meals so that your partner can see that the diet isn't boring.
If they want to change. Negotiate a menu plan that's acceptable to both of you. You may have to ask the others in your home to cook meat outside on a grill. Even if they're supportive of your decision. Whether you live with a partner. asking that it's wrapped in such a way that you don't have to look at it. your children or roommates. so only you can figure out the answers to these questions. 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. that's great . you can't control what they eat. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. you may find them ridiculing your food choices or even actively trying to sabotage you. One thing is certain. however . and dedicate a special section of the refrigerator to meat storage.
Eating together is one of the great pleasures of any relationship. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . this is a huge issue. If you can't stand to have meat around you at all. accept that your spouse may eat meat sometimes when they're not with you.and not turning them off by lecturing them! Only you know the dynamic in your home. Again.
. The first thing you need to accept is that it's not your job to make them change to suit your way of eating.
DEFENDING YOUR CHOICE Being new to vegetarianism.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. your parents. it's more than likely that you're the only person in your household going meatless.and if they're not supportive. and nagging doesn't help.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 . there will still be people who think that your new lifestyle is a weird one.• If you've agreed not to eat meat at home.
and when . Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". 4. Consider. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. and prepare your own entrée on the other nights. (Vegetarian food is also available for Israeli vegetarian soldiers. 2. The vegetarian lifestyle will be most difficult for the non-vegetarian. 3. It all comes down to what your needs are. Becoming a vegetarian is an exciting change in your life. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. and that you can share together. that all meals served by the Israeli military are kosher. for example. and the compromises you and your family are willing to make.) 5. but it doesn't have to be.
VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. so that nobody's beliefs will be violated. Try out a few of these yummy recipes. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. you may simply want to negotiate who cooks what. Learning how to cook without meat can be a daunting task. When family and friends begin to question your new meatless diet. A little compromise and understanding can go a long way. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. here are some helpful tips to allow you to deal with your partner's choice: 1. while your spouse would be doing so if she/he ate meat. Try to find some good vegetarian recipes that you find convenient and enjoyable. Here are some great recipes for you to try. Recognize that if you eat vegetarian food you are not compromising any principle or belief.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. 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. Try to see the positive side of your partner's diet. even though many Israeli soldiers do not normally keep the kosher laws. You don't need to be an expert.
. If your partner has decided to go vegetarian and you don't embrace that choice.
or until tender. Bake in the preheated oven for 20 to 25 minutes. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. and roll up. 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. and 1/2 cilantro. Set aside to cool. chili powder. coarsely chopped. Spoon tomatillo sauce over enchiladas. Fill tortillas with potato mixture. Bake for 20 minutes. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Meanwhile. husks removed • 1 large onion. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). puree with half of the cilantro until smooth. Mix potatoes together with pinto beans. and spread remaining cheese over sauce. In a bowl. 1/2 cheese. Once cooled. boil tomatillos and chopped onion in water to cover for 10 minutes. toss diced potatoes together with cumin. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic.5 ounce) can pinto beans. Place seam side down in an oiled 9x13 inch baking dish. salt. and ketchup. or until hot and bubbly. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. and place in an oiled baking dish. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano
. chopped • 1 bunch fresh cilantro.
Cook until vegetables are tender. green onions. egg. Sauté onions. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and basil. For each pancake. and reduce heat to medium. heat skillet over medium-high heat. peeled and coarsely shredded 1 medium onion. Cover. Bring to a boil. mix the potatoes and onions. Stir in mushrooms. until brown on both sides. and garlic until tender. and chili powder.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Serve hot. stirring occasionally. chopped 1 egg. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. salt and pepper. Potato Pancakes 4 medium baking potatoes. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. and cook 4 minutes. Stir in green pepper. place on skillet and flatten with a heat-proof spatula. and reserved potato starch.pour off the water and save the remaining potato starch. Stir in tomatoes. finely chopped • 1 egg. and simmer for 20 minutes. coarsely shredded 4 green onions. about 6 minutes. and corn. Season with cumin. carrots. Cook for about 8 minutes. celery. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. lightly beaten • 6 tablespoons salsa. The starch from the potatoes will settle into the bottom of the bowl . press together about 2 tablespoons of the potato mixture with your hands. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Wrap the mixture in cheese cloth or paper towels. and squeeze out the excess liquid into another bowl. oregano. split
. combine the potato mixture. turning once. In a large bowl. red pepper. kidney beans.
Sprinkle half of the Parmesan cheese over each tomato. mash beans with a fork. sour cream mixture and slice of cheese on bun. In a small bowl. Place a lettuce leaf. Sprinkle each with 1/4 teaspoon oregano. Press the edges firmly with a fork to seal. Bake in the preheated oven 10 to 12 minutes.In a large bowl. Top with a tomato slice. Flatten to 1/2-in. 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. Broil 6 in. Pinch together perforations to seal. from the heat for 4-5 minutes or until cheese is bubbly. or until golden brown. thickness. burger. mix well. Moisten edges of rectangles with water. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Add the rice. egg and 2 tablespoons salsa. and separate into 4 rectangles. Top each with 2 teaspoons tomato paste. Place 2 slices mozzarella on each rectangle. Unwind the roll dough. 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). onion. Tomato Cheese Melt • 1 onion bagel or English muffin. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda
. sprinkle half of the cheddar cheese and cayenne pepper. combine sour cream and remaining salsa. Place 2 rectangles on a 9x13 inch baking sheet. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Cover each with remaining dough.
and continue baking 10 minutes. wine. mix onion. Boil without stirring 4 minutes.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Stir in brown sugar. garlic. In a medium saucepan over medium heat. 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). garbanzo beans with liquid. and saute onion until tender and lightly browned. Cover. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. stir. melt butter. tomatoes with liquid. and bake in the preheated oven 30 minutes. Uncover. until cheeses are melted and bubbly. sliced • 1/4 pound zucchini. Place in two large shallow baking dishes and bake in preheated oven. corn syrup and salt. In a medium baking dish. Bring to a boil. Pour in a thin stream over popcorn. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil
. stirring every 15 minutes. basil. Stir heavy cream. and bay leaf. and Romano cheese into the vegetable mixture. and continue baking 30 minutes. zucchini. stirring to coat. Remove from oven and let cool completely before breaking into pieces. for 1 hour. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Monterey Jack cheese. chopped • 3/4 cup dry white wine • 3 tablespoons butter. butter. Heat oil in a medium saucepan over medium heat. stirring constantly. Remove from heat and stir in soda and vanilla. Place popcorn in a very large bowl. chopped • 1 (8 ounce) can garbanzo beans.
lightly beaten • 1/3 cup butter. thyme and sliced artichokes and cook for 25 minutes. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Stir in vinegar and cook for approximately 3 minutes. cayenne. Using a extra-large stock pot sauté onions. It works well when using a 3 millimeter slicing disk. nutmeg. slice thinly and set aside. Sprinkle flour over onions and cook for 1 minute. Let cook for 15 minutes. pepper. salt. softened in water • 3 pounds fresh mushrooms. mashed • 3/4 cup white sugar • 1 egg. Cook for 15 minutes. chopped • 3 cloves garlic. 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. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Add dried mushrooms along with the water they soaked in. in order for vinegar to evaporate. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour
. garlic and shallots in olive oil and set on low. sliced • 3 pounds carrots. season with salt and serve. fresh mushrooms and carrots.• 3 pounds thinly sliced shallots • 3 small red onions. Stir in capers and parsley. Stir in water. vegetable base.
Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. room temperature • 1/3 cup margarine. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. mix together 1 1/2 cups flour. Roll up dough and cut into 12 rolls. mix together brown sugar.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). In a small bowl. baking powder and salt. In another bowl. Place rolls in a lightly greased 9x13 inch baking pan. combine brown sugar and cinnamon. Lightly grease 10 muffin cups. 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. egg and melted butter. Spoon batter into prepared muffin cups. Roll dough into a 16x21 inch rectangle. Sprinkle topping over muffins. In a small bowl. until a toothpick inserted into center of a muffin comes out clean. softened • 1/4 cup butter. Stir the banana mixture into the flour mixture just until moistened. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. or line with muffin papers. sugar. Bake in preheated oven for 18 to 20 minutes. press Start. After the dough has doubled in size turn it out onto a lightly floured surface. cover and let rest for 10 minutes. Cover and let rise until nearly
. softened • • 1 (3 ounce) package cream cheese. baking soda. In a large bowl. 2 tablespoons flour and cinnamon. Select dough cycle. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. 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. beat together bananas.
Set aside. mix in the peppers and onion and keep frying. Meanwhile. Sauté this for another couple of minutes.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots
. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. use extra firm). When it looks like you could eat it. about 30 minutes. When they are good and soft. beat together cream cheese. 1/4 cup butter. preheat oven to 400 degrees F (200 degrees C). add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Add water and mix thoroughly. You can add some turmeric for color if you like. then add your drained.doubled. Heat on Med until thick and bubbly. 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. Bake rolls in preheated oven until golden brown. While rolls are baking. vanilla extract and salt. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. move them to the sides of the pan and form an empty circle in the middle for your tofu.com/products/censura. crumbled tofu (don't use silken. about 15 minutes. Spread frosting on warm rolls before serving. Remove from heat and add mustard and margarine. When it starts to get golden. Stir Fry: Sauté onion and green pepper in oil. confectioners' sugar. Add more oil to the middle of the pan.
Meanwhile. Set aside 1/2 cup of cheese sauce in separate container. Add rest of cheese on top of that. cook chopped veggies (NOT spinach. add spices. 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. and lower heat.A variety of veggies such as green beans. To make sauce. zucchini. Add onion. beans. olives. drained 2 medium onions. 1/2 cup salsa (optional) In medium-large saucepan. black). Spoon in veggies and sauce. Remove from heat and add mustard and margarine. Bake at 400 for about 45 min. or just about anything. heat broth in large kettle. salt and garlic powder. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. You can add dairy free milk and use veggie bouillon cubes. Spoon in filling. chopped 1/4 cup chopped cilantro. Heat on medium heat until bubbling and thick. nutritional yeast. layer 1/2 cheese on bottom of lower crust. Add cooked veggies and coat them w/sauce. and close it up as best as you can w/ the torn top shell. pinto. till crust is brown and delicious cheese and juice oozes out. cumin. Add slowly either cornstarch or flour till slightly thickened. Add water and mix thoroughly. Meanwhile. just keep it till later). tarragon. chopped 1 can olives. Roll and push to one
. mushrooms. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. then add spinach on top. combine flour. or whatever you like. Thaw pie shell and take 1/2 out of the tin. Cook in microwave or oven till about 3/4 cooked. cilantro and salsa to sauce. Place a tortilla in pan and cover in enchilada sauce. Mix it up.
carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Add carrots and veggie broth. and lemon juice. place over medium-high heat until hot. Continue until all tortillas filled.. sliced
. Add olive oil to a large skillet.end of pan. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Uncover and bake an additional 20-30 min. keep warm. just to make it a little bit more cheesy!). Stir in nutmeg (possibly you could add some about 1/4 C. sauté for 1 minute. vegan cream cheese. Remove from heat. Usually lasagna takes about 45 minutes to cook thoroughly.. simmer uncovered for 5 min. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt.. 30-45 minutes. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. repeat process until all noodles are used up. at 375 degrees. Cover and bake 15 min. top with spaghetti sauce. Add herbed tofu. Bake at 350 until brown. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Place 3 lasagna noodles in bottom of 11x7 baking dish. spread carrot mixture over top. until it is thoroughly heated. stir well. Add parsley and garlic. vegan cream cheese 2 Tbsp. nutritional yeast at this step. set aside. use your own judgment. 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. herbed tofu 8 oz.
Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic.
Remove from heat and stir in basil. about 20 minutes. or until the top is golden brown and bubbly. In a mixing bowl.
TORTILLA CASSEROLE One 16-ounce can pinto. 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. Reduce heat to low and simmer. and add tomatoes. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies
. be careful not to burn. Add the onion and sauté over low heat until lightly browned. Heat the oil in a small skillet. salt and sugar. Cook over medium-high heat and bring to a boil. water. pink. covered. Stir together thoroughly. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. seeded and minced. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Bake for 35 minutes.• 1 (16 ounce) can crushed tomatoes • 1/2 cup red wine • 1/2 cup water • 1 teaspoon salt • 1 teaspoon white sugar • 6 leaves fresh basil leaves. Allow pan to cool. preferably organic • 1 to 2 fresh jalapeño peppers. 1 1/2-quart baking casserole. remove pan from heat. combine the onion with the rice and all the remaining ingredients. or black beans. Pour the mixture into a lightly oiled. 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. wine. Just as the garlic begins to turn brown.
and then add the baked tofu and
. Mix thoroughly. etc. 2-quart casserole dish and layer as follows: 4 tortillas. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping
Preheat the oven to 350 degrees. Bring water to a boil in a large pot. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. or until the cheese is bubbly. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. cheddar. Lightly oil a wide. stirring constantly. Bake the casserole for 12 to 15 minutes. and then return them to the pot. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Simmer gently until the sauce has thickened. finely diced • 2 to 3 scallions.) • 1 tablespoon light olive oil • 3 medium celery stalks. When the noodles are done. Let stand for a minute or two. overlapping one another. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Pass around salsa to top each serving
MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. heat the margarine or oil in a medium-sized saucepan. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. then remove from the heat. Pour in the sauce. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. In the meantime. then cut into squares to serve. Combine the first 7 ingredients in a mixing bowl. thawed 2 scallions. Slowly pour into the saucepan. half of the bean mixture. Add the mushrooms and continue to sauté until the mushrooms are wilted. drain them. half of the cheese. Repeat the layers. Add the noodles and cook until just tender. spelt.2 cups frozen corn kernels. according to package directions.
diced and sprinkled with vinaigrette
. Top generously with wheat germ.
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.or soft taco-size. black or green • Fresh mozzarella balls or very fresh tofu.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. Place everything on the table. warm the refried beans in a saucepan with a little water to loosen. or until the top is golden brown and beginning to get crusty.
TORTILLA FIESTA • Flour tortillas. and then cut into squares to serve. burrito. soy yogurt. warmed or taco shells. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Transfer the mixture to an oiled.
Cook some quick brown rice according to package directions. Bake for 30 to 35 minutes. black olives. large shallow casserole dish. cooked with a vegetable bouillon cube. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. drained • Cured olives. Allow to cool for 5 minutes.
about 1/4 inch thick all around. thinly sliced • 1/2 cup finely crumbled feta cheese
Bake or microwave the potatoes until done but still firm. drain it and return it to the pot. cut each in half lengthwise. Add the remaining ingredients and stir well to combine. soy. Pass around the Parmesan cheese for topping the pasta. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Heat as needed in the microwave or in a preheated 400-degree oven. prepare a platter or two of antipasto and slice the bread. When cool enough to handle. When the pasta is done. Stir in the pasta sauce (and if you've used dry pasta. leaving a sturdy shell.• 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. Scoop out the inside of each potato half. and serve. • 4 large baking potatoes • 1/4 cup organic dairy. While bringing a large pot of water to a boil and cooking the pasta. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. the diced tomatoes). a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around.
SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. green part only.
MUSHROOM-STUFFED POTATOES. or rice cream cheese
. Warm up as needed. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. Stuff the mixture back into the potato shells.
chopped • 8 ounces white or cremini mushrooms. Scoop out the inside of each potato half. stirring occasionally. leaving a sturdy shell. Stuff the mixture back into the potato shells. Stir in the cream cheese. sliced • Salt and freshly ground pepper to taste
Bake or microwave the potatoes until done but still firm. cut each in half lengthwise. about 1/4 inch thick all around. Season with salt and pepper and stir well to combine. and serve. and cook until they are done to your liking. Add the remaining ingredients and stir well to combine. Scoop out the inside of each potato half. Add the mushrooms. Add the onion and sauté over medium heat until golden. about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely.
BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar
. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. with the mashed potato in the mixing bowl. leaving a sturdy shell.
BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. liquid and all. When cool enough to handle. cover. cut each in half lengthwise. 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. or rice milk • 2 cups finely chopped broccoli florets. Heat the oil in a medium skillet. Stuff the mixture back into the potato shells.• 1 tablespoon light olive oil • 1 large onion. When cool enough to handle. Heat as needed in the microwave or in a preheated 400-degree oven. Combine the mushroom mixture. Heat as needed in the microwave or in a preheated 400-degree oven. soy milk. and serve.
or brown rice syrup • 16 ounces fresh organic mushrooms. Transfer to a small saucepan and add the chocolate chips. cremini. Allow to cool completely.
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
. thinly sliced Preheat the oven to 350 degrees. baby bella. stirring often. or until the top of the pudding feels fairly firm to the touch. If using shiitakes. until the chocolate chips have melted. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. shiitake. Stir in the maple syrup. Cook over medium-low heat.
CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. any variety (portabello. and stir. cover the top of the pie with thin banana slices arranged in concentric. Puree the tofu in a food processor or blender until completely smooth. oyster.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. 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. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Combine the mushrooms with the teriyaki mixture and stir together. remove and discard the stems. Remove from the broiler and transfer to a serving container. Wipe the mushrooms clean.• 1 tablespoon honey. Broil in the oven or a toaster oven for 4 minutes. then refrigerate for at least an hour. Just before serving. preferably two. or a combination) Preheat broiler (unless using a toaster oven). slightly overlapping circles. Broil until the mushrooms begin turning dark and are touched by charred spots. about 4 to 5 minutes. then cut into wedges to serve. maple syrup. Arrange in a shallow foil-lined pan and pour any excess marinade over them.
Combine the applesauce. and salt in a mixing bowl and stir together.• 1/2 cup natural style peanut butter. Allow to cool to room temperature or just warm. optional Preheat the oven to 350 degrees. optional Preheat the oven to 350 degrees. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Combine the flour. baking powder. then use a whisk until the mixture is smooth. rice milk. Pour into the flour mixture and stir together until fairly well blended. but no batter. Pour into a lightly oiled 9-inch round or square cake pan. 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. Stir in the chocolate chips and optional walnuts. Stir together until the wet and dry ingredients are completely mixed. preferably cane juice sweetened • 1/2 cup chopped walnuts.
. Let stand for a minute or two. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. and a knife inserted into the center comes out with chocolate. Stir in the chocolate chips and optional peanuts. sugar. Bake for 25 to 30 minutes or until golden on top. and peanut butter in another bowl and whisk together until smooth. Make a well in the center of the dry ingredients and add the applesauce and oil. then carefully remove with a spatula to plates to cool. then cut into squares or wedges to serve. 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. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. or until the bottoms are just lightly browned.
chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. and let cool. Pour the filling into the crust. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper.
. or until it's set. and salt and pepper into the egg mixture. Remove the tart from the oven. the more water you use. into 3/4-inch pieces. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Filling: In a medium-sized bowl. the tougher your crust will be. 12 servings. or to taste Crust: In a medium sized bowl. and add the water. Make a well in the center of the pastry. Bake the tart in a preheated 350°F oven for about 30 minutes. Cut in the butter and shortening. Yield 1 tart. egg yolk and vinegar. oregano and thyme. Slice six of the asparagus stalks. combine the flour and salt. Bake it in a preheated 350°F oven for 10 minutes. mixing quickly and lightly with a pastry knife. Pat the dough into a 10 or 11-inch removable-bottom tart pan. adding an additional tablespoon of water only if necessary. Prick it all over with a fork. beat together the eggs and milk. and cool to lukewarm before removing the bottom. Remove it from the oven. Stir the sliced asparagus. Mix until the dough just holds together. a mixer or your fingers until the mixture is crumbly. then stir in the cheese. mushrooms. on the diagonal. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter.
cheese. Place tomatoes in a blender and puree. Cook the ravioli as described on the package. salt • 13 oz. The cheese should be bubbly. Fry each piece in oil until brown
. Chop eggplant. Add the tomatoes.• 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. can Italian peeled tomatoes • 1 tsp. celery onion and carrot. Lower the flame and simmer for 20 minutes. In a baking pan place in some of the tomato sauce to cover the bottom. sugar • 1/2 tsp. whole mozzarella cheese-2 cups shredded. Bring to a boil. eggplant. In a large saucepan over a medium heat stir place in the olive oil. Serve with a crisp salad. Cover and cook for 10 minutes. celery carrot and onion. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce
Beat eggs. sugar and salt in to the saucepan with the vegetables. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. pepper and garlic together. Slightly undercook them. parsley. Place the cooked ravioli in the pan and top with the rest of the sauce. hot and golden. package of frozen ravioli • 8 oz. until tender. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely.
Add tomatoes.5 ounces each) diced tomatoes • 3 to 4 small zucchini. quartered and thinly sliced • 1 small eggplant. Add 3/4 cup of the cream and boil until slightly thickened. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. or until eggplant is tender but not too soft. coarsely chopped • 4 large tomatoes. stir until coated with oil.
. Cover and cook over low heat about 15 minutes. After you layer them coat them with sauce and sprinkle with mozzarella (lots). and herbs. Add peppers. stirring occasionally to keep vegetables from sticking. minced • 1 Plum tomatoes. about 8-10 min. crushed and minced • 1 large onion. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. Spoon sauce over pasta and top with parmesan
Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. Cover and cook for 10 minutes. cubed • 2 green bell peppers. or 2 cans (14.on both sides. 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. about 2 min. heat olive oil over medium heat. zucchini. Take remaining 1/4 cup cream and toss with pasta. stirring often. Add garlic and onions and cook. Keep going till run out. mix well. stir to combine. until softened. coarsely chopped. about 6 to 7 minutes. Add eggplant. shallots and tomatoes to pan and cook until reduced to 1/2 cup.
Bake tomatoes for 45 minutes until wrinkled & shrunken. pepper. Cut each tomato in fours. Let it cool. etc. cottage cheese 4 eggs 6 tbsp. pepper 2 tsp. flour 1/2 tsp salt 1/2 tsp.) Place tomatoes on baking tray.
. Combine oil & lemon juice (for salad dressing. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. Feta Cheese. Bake for 25 minutes at 350 degrees
Spinach Pie 1 10 0z. frozen chopped spinach 1/2 lb. butter Preheat oven to 350 degrees. pkg. crumbles 1 pt. Season the tomatoes for taste (salt.Rigatoni With Tomatoes. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Mozzarella. Boil pasta until al dente. Let it cool down. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.
flour and eggs. Thread onto metal or soaked bamboo skewers. 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. Place filled manicotti over sauce.) • 2 tsp garlic. about 10-15 minutes. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Let the pie cool for a few minutes. Pour remaining sauce over manicotti. etc. rinse with cold water and let drain. Make sure you spread it evenly. Uncover. pepper. Fill each manicotti with mixture. Drain. the pie is ready. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. sprinkle evenly with cheese. marjoram. Bake the pie for one hour. To tell if it is done. Meanwhile. Grease a 9" square baking pan with the butter and pour the mixture into the pan. heat oven to 400. stick a knife or toothpick into the center of the pie. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. In medium bowl combine all filling ingredients and mix well. Grill or broil until colour shows on vegetables. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Bake an additional 5-8 min or until cheese is melted. Let sit for one half hour. Serve with Italian bread or garlic bread sticks
. If it comes out clean.In another bowl mix together salt. Then combine the two mixtures into one bowl and stir well.
chopped • 1 red bell pepper. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. 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. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. or until they begin to soften. combine ingredients. sliced diagonally • 2 c baby bok choy. water chestnuts. cook onion and garlic in oil for 3 minutes. thin strips
. celery. Add soy sauce. water chestnuts. peeled & grated • 1 medium carrot. Fry 2-3 minutes on each side or until golden brown. mix well. shiitake mushroom caps thinly sliced • 1 med. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. Pour about 1/2 cup batter on hot griddle. mustard. about 5 minutes. Serve over rice. Continue cooking.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. red bell pepper cut in short. stirring frequently. grated • 1/4 C onion. bell pepper. until vegetables are crisp-tender. vegetable stock. bok choy. lightly coated with non-stick cooking spray. and mushrooms. chopped • 8 oz.
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. Set aside. Mix to blend well and set aside. Add ginger and garlic. if desired. lightly beaten 1 carrot. Place a wok over medium-high heat. Bring 1 quart of water to a boil in a small saucepan. add to skillet with vegetables. Drain and rinse in cold water. 3 to 5 minutes. in 1/2" cubes 1 red bell pepper. 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. and peas. Stir until the eggs are firm but moist. Stir-fry 1 minute. Add sesame oil. red pepper. add the remaining 1/4 cup of peanut oil and the garlic. Drain noodles.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. celery. Place a small skillet over medium heat. stirring occasionally. Meanwhile. Pour in the sauce and cook until the rice is heated through. Stir in the rice and stir-fry 1 minute. cook 30 seconds. When it begins to smoke. Add the carrots. and vinegar. cook 1 minute. Add the carrot and boil 1 minute. bell pepper and bok choy. cook 3 minutes. Drain again and reserve. about 5 minutes. Serve hot. Stir briefly. stirring occasionally. Add mushrooms. When it begins to smoke. Add broth and sugar snap peas. heat oil in large deep skillet or wok over medium heat. Sprinkle with peanutes or cashews. Transfer the eggs from the skillet to a small bowl and break them into small curds. Add tamari or soy sauce. tossing well. add 2 tablespoons of peanut oil and the lightly beaten eggs. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions.
. simmer until vegetables are crisp-tender.
spoon over rice mixture. Mix beans and remaining 1 cup picante sauce. mix the oil. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. crumbled feta cheese • 1 sweet red bell pepper. drain them and move the potatoes to a mixing bowl. oregano. After the potatoes are tender. press in bottom of baking dish. vinegar. leaving the skins on. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese
. 1/2 cup of the picante sauce and 1/2 cup of the cheese. Spray square baking dish. drained 1/4 tsp chili powder Heat oven to 350 degrees. Sprinkle with remaining 1/2 cup cheese and the chili powder. 8x8x2 inches. They are done when you can easily stick them with a fork. seeded • 1/2 c chopped green onions • 1/2 c black olives. After all of the ingredients have been thoroughly (yet gently!) mixed. let the salad stand for at least thirty minutes before serving. cook the potatoes in boiling water until tender. egg product. Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. Mix rice. pkg. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. Next. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. 6 servings Spinach Stuffed Tomatoes 10 oz. Let stand 5 minutes before serving. and rosemary. This dish will keep well in the fridge for up to a week. Do not overcook! While the potatoes are being cooked. with nonstick cooking spray.Potato Salad • 2 lbs med.
honey. Invert tomatoes shells on paper towels to drain. Toss the cabbage mixture with the vinaigrette. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Put in large bowl.
Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese
. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. In another large bowl mix cabbage. Slice and hollow out centers of tomatoes. Sprinkle with remaining mozzarella and parsley. This salad goes well with grilled meats and fish. 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.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. Let stand 5 minutes. drain well and squeeze dry. cilantro and sesame seeds in a large bowl. Let stand for 20 minutes. shredded • 2 Asian pears. Serve salad in a large bowl. soy sauce. Preheat oven to 350 degrees. Add 1/2 cup mozzarella cheese. garnish with chopped green onion and toasted sesame seeds. Chop pulp finely and add to spinach. salt & pepper to spinach mixture and blend well. Asian Slaw • 1 head of Napa Cabbage. sugar. Discard seeds. parmesan. carrot. Asian pears. Spoon evenly into tomato shells. green onion and red pepper.
. heavy cream. Simmer tomatoes with the two cheeses for three minutes. Pour into greased 9x13" pan. salt. Bake at 350 degrees 5060 minutes. then add 1 cup of heavy cream and simmer for one minute. (The alcohol burns off but makes tomatoes "come alive". Rapidly add vodka. Add chopped white part of green onion. prepared according to package directions Melt butter over high heat until bubbly. Cook on low heat for 30 minutes.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together.
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.
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. Simmer for 2 minutes. Add parmesan cheese at the end of cook time. Add red pepper flakes. garlic. and pepper. Prepare pasta (shell or tube pasta suggested). Set off burner and allow cheese to melt into soup.
8 oz. quartered and sliced • 2 cans of 15 oz. pour carefully over cheeses. Garnish pie: make a small circle of 1/4 cup onions in center of pie. sprinkle parsley flakes in a larger circle around the onions.
Zucchini Soup • 4 medium zucchini. Bake at 350 for 1 hour. Combine potatoes and 1/4 cup onions. top with parmesan then cheddar cheeses. Sprinkle with seasoned salt and garlic powder. Carefully put a layer of spinach and crumbled feta cheese into the crust. 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. cream cheese • Chopped fresh chives or edible flowers for garnish. sprinkle paprika in a larger circle around parsley flake circle. press into pie plate as crust.
Vermont Cheddar Pie • 2-3 cups diced.Mix completely with the sauce and serve immediately. chopped • 1 tsp. Combine eggs. vegetable broth • 2 onions. salt-free lemon/herb seasoning • 1/2 tsp. milk.
. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. white pepper • Dill weed to taste • 2 pkgs.
Bring to a rolling boil. Add season salt and continue to simmer this combined mixture for another hour. Now add chopped green onions and additional season salt if desired. Garnish with chopped chives or fresh flowers. Add all other ingredients. white rice. until smooth. except seasoning meat.In a saucepan. onions. add zucchini. Cook for approximately one more hour. Serve hot over warm. Blend the cream cheese in blender until smooth.
New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Add to a large pot and cover beans with water until water is two inches above bean line. chopped green onions and rice. Chill over night or until very cold. or until beans are very soft and a red gravy is produced. add remaining liquid. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice
. then cover and reduce to a low heat and simmer. a portion at a time. approximately 20 to 30 minutes. 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. After beans have been cooking for approximately 2 hours. Cook mixture until soft.
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). chicken broth. Then blend in zucchini mixture. pepper and dill weed to taste.
This can negatively affect his physical fitness. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. A combination of exercise and diet is the best way to lose unwanted body fat. Not only does exercise burn calories. lightly oiled.
. Athletes must consume a minimum number of calories from all the major food groups.200 calories. Athletes should avoid diets that fail to meet these criteria. since weight lost through these practices is mostly water and lean muscle tissue.• 2 tbsp powdered sugar
Mix all ingredients together very well. 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. it tries to conserve its fat reserves by slowing down its metabolic rate and. In other words. Dieting alone can cause the body to believe it is being starved. with the calories distributed over all the daily meals including snacks. as a result.
There are many. not fat. Prepare a medium-hot skillet. There is no quick and easy way to improve body composition. This ensures an adequate consumption of necessary vitamins and minerals. many more recipes out there for vegetarians. Be creative and use your imagination.500. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. one should eat less and exercise more. In response. Losing fat safely takes time and patience. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. This is just a start for you. final mixture will be a little lumpy. it helps the body maintain its useful muscle mass. women require at least 1. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. and it may also help keep the body's metabolic rate high during dieting. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. it loses fat at a slower rate.
Anaerobic activities. In reality. Instead. proper nutrition plays a major role in attaining and maintaining total fitness. bicycling. 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.selecting a variety of foods from within
. walking. examples include jogging. Because there are 3. Diet In addition to exercise. A good diet alone. he needs to run or walk 35 miles if pure fat were being burned.500 calories in one pound of fat. most people would need to run or walk over 50 miles to burn one pound of fat. and mental alertness. Aerobic exercise is best for burning fat. cross-country skiing. and rowing. fat. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. and jumping rope. swimming. which uses lots of oxygen. rowing. stair climbing. For an average-sized person. Good nutrition is not complicated for those who understand these dietary guidelines. bicycling. crosscountry skiing. will not make up for poor health and exercise habits. Aerobic exercises include jogging. This section gives basic nutritional guidance for enhancing physical performance. if any. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. swimming. running or walking one mile burns about 100 calories. To be properly nourished.Fat can only be burned during exercise if oxygen is used. As a result. fat is seldom the only source of energy used during aerobic exercise. is the best type of activity for burning fat. Aerobic exercise. In addition. burn little. such as sprinting or lifting heavy weights. good health. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. a mixture of both fats and carbohydrates is used. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. however. walking. exercise to music. especially in large amounts.
034 calories/minute/lb. balanced. For example.1 calories per minute (150 lbs./min. as shown in Figure 6-3. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. Another dietary guideline is to consume enough calories to meet one's energy needs. and 15 if moderately active. when the number of calories used equals the number of calories consumed. a 150-pound person would burn 5. CAD. as shown in Figure 6-4. a person will burn 0.079 cal. Good dietary habits help reduce the likelihood of developing CAD. Keeping a daily record of all foods eaten and physical activity done is also helpful. To estimate the number of calories you use in normal daily activity. that is. x 0. has been associated with high levels of blood cholesterol. a person running at 6 miles per hour (MPH) will burn 0. = 5. progressive disease. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. and durations. Thus. they should eat three meals a day. a slow. results from the clogging of blood vessels in the heart. A high intake of fats.each group. multiply your body weight by 13 if you are sedentary.1 calories/ minute) or about 305 calories/hour. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages./lb. Weight is maintained as long as the body is in energy balance. The result is a rough estimate of the number of calories you need to maintain your present body weight. and a typical.85 calories/minute (150 lbs./min. By comparing caloric intake with caloric expenditure. x 0. 150-pound male will burn 11.
. intensities. = 11. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. The blood cholesterol level in most Americans is too high. while participating in archery. or negative) can be determined.079 cal. 14 if somewhat active.85) or about 710 calories in one hour. Similarly.034 calories per pound per minute. the state of energy balance (positive. especially saturated fats and cholesterol./lb. Avoiding an excessive intake of fats is an important fundamental of nutrition. Even snacking between meals can contribute to good nutrition if the right foods are eaten. A well balanced diet provides all the nutrients needed to keep one healthy. You will need still more calories if you are more than moderately active.
the chief fuel burned is carbohydrates. whole wheat bread. high-intensity activities. and possibly injury. such as candy. It plays an important role in maintaining normal body temperature. can result. The current national average is 38 percent. Cool. Concerns for Optimal Physical Performance Carbohydrates. age. Athletes
. 'but as the duration increases. potatoes) are the best sources of energy for active athletes. and training sport. rice. The body uses fat to help provide energy for extended activities such as a one-hour run. Individual caloric requirements vary. Foods rich in complex carbohydrates (for example. Very intense activities use more carbohydrates. It is also important to avoid simple sugars. Water is an essential nutrient that is critical to optimal physical performance. plain water is the best drink to use to replace the fluid lost as sweat. Athletes often fail to drink enough water. sex. pasta. Repetitive. but to no more than 10 percent of our total calories. water lost through sweating must be replaced or poor performance. it is important to eat foods every day that are rich in complex carbohydrates. the contribution from fat gradually increases. are the primary fuel source for muscles during short-term. The evaporation of sweat helps cool the body during exercise. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. In addition. we should reduce our daily cholesterol intake to 300 milligrams or less. especially when training in the heat. Because foods eaten one to three days before an activity provide part of the fuel for that activity. high-intensity activities. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). up to 60 minutes before exercising. because they can lead to low blood sugar levels during exercise. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. Initially. At least 50 percent of the calories in the diet should come from carbohydrates. As a result. Examples include weight training and the APFT sit-up and push-up events.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Finally. We should increase our intake of polyunsaturated fat. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. in the form of glycogen (a complex sugar). Sweat consists primarily of water with small quantities of minerals like sodium. Carbohydrates are the primary fuel source for muscles during shortterm. depending on body size.
these drinks should be used with caution during intense endurance training and other similar activities. Although cholesterol has purposes and is important to overall health and body function. can lead to abdominal cramps. Therefore.5 grams per kilogram of body weight per day). During intense training.
LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. these beverages can provide a source of carbohydrate for working muscles. during. nausea. to the total energy requirement of heavy resistance exercises. Protein is believed to contribute little. if any. are helpful under certain circumstances. This can improve endurance. and diarrhea. Sports drinks.should drink water before.0 to 1.
. 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. Many people believe that body builders need large quantities of protein to promote better muscle growth. too much cholesterol in the body has damaging effects. and after exercise to prevent dehydration and help enhance performance. On the other hand. as do regular soda pops and most fruit juices. The recommended dietary allowance of protein for adults is 0. it is necessary to first understand what cholesterol is. 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. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. During periods of intense aerobic training. drinks that exceed levels of 10 percent carbohydrate. Cholesterol is a fatlike waxy substance and is produced by the liver. Weight lifters. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. 1.5+ hours) at intensities over 50 percent of heart rate reserve. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. who have a high proportion of lean body mass. During prolonged periods of exercise (1.8 grams per kilogram of body weight. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. The primary functions of protein are to build and repair body tissue and to form enzymes.
The two main types of lipoproteins are: High Density Lipoproteins (HDL. As we progress with "30 days to lower cholesterol" you will learn healthy. cholesterol cannot be dissolved in the blood. When the cholesterol level is appropriate. You want to ensure that your levels of this cholesterol remain
. which is another form of fat. and grains you can maintain optimal health as they do not contain cholesterol. On the other hand when you eat foods such as fruits. When you eat saturated foods such as dairy.Cholesterol forms every cell within the body. The purpose of this ebook is to inform. 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. alternative ways to manage your cholesterol without having to rely on medications. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. molecules called lipoproteins carry cholesterol to and from cells. Lipoproteins equip the cholesterol to move around the body. With too much cholesterol in the body. This is done simply from reducing cholesterol by 1%. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. In fact. When cholesterol is at a good level it works to build and repair cells. it plays a life-giving role in many functions of the body. the levels build up and cause damage by clogging your arteries. This is known as "good" cholesterol. meat and eggs your cholesterol elevates. Instead. and produces bile acids which are proven to aid in the digestion of fat. In fact. educate and provide healthful options. though.) HDL transports cholesterol from cells back to the liver. there are several different body functions and several different substances that make up our understanding of "cholesterol. This puts you at serious risk for disease such as heart and stroke. produces hormones such as estrogen and testosterone. High cholesterol can be avoided! With a nutritious diet. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol." As with some fats. vegetables. HDL is either reused or converts to bile acids and disposed.
smoking. and aids to remove LDL from your artery walls. Other factors involved in this risk are age. family history of heart disease. when we speak of having "cholesterol levels" we mean more than one number.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. For some. In addition.may lead to heart problems. some people require a very aggressive approach which includes cholesterol lowing medication. HDL consists of more protein than triglycerides or cholesterol. gender. 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. Understanding the Causes of High Cholesterol Besides diet. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. HDL aids to ensure protection from the risk of heart attack and/or stroke.high for optimum heart health. We will address this issue as we progress in "30 days to lowering cholesterol." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition.even when other cholesterol levels are normal .
." This documentary details the attempts of one man to live on fast foods and little exercise alone. Eating fast foods and convenience foods results in eating too many fats and salts. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. If you want to see a graphic representation of this. and diabetes mellitus. other causes of high cholesterol are lifestyle. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. gender and the heritage of the individual. consider renting the documentary movie "Supersize Me. To maintain optimum health. which can raise our bad cholesterol levels. Obviously. Due to heart risk factors besides diet. The results on his cholesterol and body health in just 30 days are truly frightening. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Low Density Lipoproteins (LDL. we are setting ourselves up for problems. since having too low levels of HDL .
Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Age and Gender: Cholesterol levels increase with age. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. 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. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. the cholesterol level starts to increase. Diet: An important consideration in eating is choosing lower fat. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Buy cooking oils that are unsaturated. including walking. Too much cholesterol in the blood . Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. 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. While there is not much that you can do about your age.especially bad cholesterol . Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Once a woman starts menopause. Use low fat cooking sprays to replace heavy oils whenever possible. Exercise does not have to be a large time or money commitment. Just 20 minutes of aerobic exercise. Your Arteries and Cholesterol The job of your arteries is to pump blood.prevents arteries from working their best. each day will lower cholesterol. If you have a family history of heart disease and high cholesterol levels. work harder and start earlier in adopting a healthy lifestyle and eating plan. It is never too late to start on this path. High levels of bad cholesterol may even prevent arteries
. The Dorsal Aorta or the main artery branches out into many smaller arteries.
from functioning at all. For this reason. Each are made up of epithelial cells. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. The heart relaxes and produces enough force to push the blood through. If this happens often enough you can suffer a heart attack or a stroke. and strokes. since cholesterol can actually lead to blockages in your arteries.or bad cholesterol levels that are elevated but not considered "very bad" . the arteries expand and are filled with blood. it is critical then that we keep arteries free of bad cholesterol for optimal health. In a healthy person. you need to keep your cholesterol levels in a healthy range.can increase your chances of heart disease or stroke. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. Even having "borderline" cholesterol levels . It helps pump the body's blood. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. The middle layer is elastic and very strong. this system works effectively and the blood can carry oxygen and other essentials throughout the body. and the main reason behind the blocking of arteries is high levels of bad cholesterol. As the heart beats. 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
. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. High cholesterol levels fill arteries with thick substances that prevent your body from working well. eating a better diet and getting exercise can help keep you healthy. Consider: Heart disease is one of the leading killers in North America. The inner layer is smooth and allows the blood to flow easily. No matter what your current health. Arteries are constructed of a tough exterior and a soft. Your heart becomes starved of required blood. heart attacks. This means that if you want to prevent heart disease. smooth interior.
your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. this sort of diet will also make you feel generally healthier and more energetic as well.
. try to lower your saturated fat intake as far as possible. Sea salt is a better option. 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.Eating is one of the things that can affect your cholesterol level a great deal. Receive 25_35% or less of your day's total calories from fat. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Limit your sodium intake to 2400 milligrams a day. or follow the limits for dietary cholesterol that your doctor sets for you. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. If you have too high cholesterol. if you have elevated levels of high cholesterol. If you need assistance seek out a nutritionist or dietician. Again. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet. In fact. Being overweight can contribute to cholesterol and to heart ailments. especially if you have very high cholesterol. The effects over all will be immediate. As an added benefit. In fact. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. 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. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. but reducing your intake of all salts is the better choice. Consume less than 200 milligrams of dietary cholesterol each day.
which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. which can wreak havoc on your heart health. Limit and eat only in moderation if at all: Highly processed foods. 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. salami and fatty red meats All foods that are fried. 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. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. These foods include: Oats. eggs and nuts each week. fish. and especially processed meats such as deli meats.
. dry beans. sausages. bologna. salad dressing and sauces. You can keep the skin on to seal in the juices so long as you remove the skin before eating. High cholesterol foods include: Organ meats (this includes liver. hot dogs.Refuse foods made with harmful trans fats such as margarine. rye. • Enjoy foods high in soluble fiber. poultry. including select cuts of meat.
and have lower cholesterol levels as a whole. there is no such worry.that North Americans face. While you do not want to overeat. With vegetables and fruits. If you have always felt deprived while following low-fat diets in the past. white meat. Select fish such as cod that has less saturated fat than even chicken or other meats. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables.not to mention the higher rates of obesity . 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. As an added bonus. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. To put it simply. vegetables. fish. but some fruits and vegetables have been linked to lowering cholesterol in patients.When selecting meat. 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. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. not poached. and grains are healthier . a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . and cuts that have less white "marbleized" texture. choose leaner cuts. you can avoid this in the future simply by eating more fresh fruits and vegetables. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. You can only eat small portions of animal products before you have to worry about cholesterol content. those nations that eat more fruits. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. The white "marble" is fat that can increase your cholesterol. In fact. 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. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. When most of us think of "veggies" we think only of a few. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. Increasing your intake of fresh (not canned. chicken.
not just the seeds. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan
. soy beans. green peas. green beans. there are many delicious brands of peas. broad beans. borlotti beans.complete . runner beans. and many others) Bean sprouts Lentils Peas (again. lima beans to azuki beans. red beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel.there are too many vegetables to list here . navy beans. chickpeas. These may include snow peas. many which you likely have not tried before. kidney beans. sugar snap peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. from black beans.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. mung beans.
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. Empire. not just their size. Gala. Empress. orange. Mutsu. from butternut to acorn to pumpkins and gourds. yellow and red peppers. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Centennial Crab. Fuji. some quite rare. Mcintosh. Jonagold. Kandil Sinap.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. and others. Blushing Golden. from the common to the exotic. Chieftain. Try the following varieties: Akane. 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. red potatoes.
. 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. There are many types of mushrooms. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Honey Crisp. Braeburn. you will be stunned by the range of lettuces out there. it is a fungus. Arlet. Liberty. Cortland.
many kinds. Red Astrachan. Russet. barberries. Red Secor. sea grapes. and others) Persimmons Pineapples Plums (including Mt. Starr. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices
. Opal. and others) Cherries (from sour cherries.Northern Spy. currants. Patricia. Virginia Gold. Lapins. Honeydew. among others) Pears (including Asian pears. gooseberries. Baby Bananas. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Beirschmidt. Apple Bananas. Hedelfingers. there are dewberries. Wilson Juicy. elderberries. loganberries. Starking Delicious Plum. Red bananas. and others) Berries (besides the usual strawberries and raspberries. Canary. Monmorency cherries. Canteloupe. nannyberries. and Sensation Dwarf Peach. lingonberries. huckleberries. wineberries. blueberries. and sweet cherries such as Black Russians. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. boysenberries. crowberries. Cassava. cranberries. bearberries. Chinooks. Dietz. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Bartlett. Yellow Transparent. bilberries. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Yataka. Red Haven. Unize Plum. Reliance. Empress Prune_Plum. Stanley Prune_Plum. cloudberries. Baking Bananas. Royal Plum. Watermelon.
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. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Make it a mission to buy some fresh fruits and vegetables you have not tried. Convenience foods. Realize that these lists of fruits and vegetables is far from complete .it is only a way to get you started in discovering new fruits and vegetables. every week. 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 find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. salt. and prepackaged meals. and sugar. Look back over the list of fruits and vegetables . Print the list and circle all the fruits and vegetables you have not tried. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. The fact is. you will naturally choose foods that are good for you and for your heart. In fact. If you want to lower your cholesterol over the next 30 days. use this list of fruits and vegetables. are notorious for offering poor nutrition and plenty of fat. This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. avoid all fast-food. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Read about new varieties of fruits and vegetables and try them as well. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. Over the next 30 days. most of us have tried only a small fraction of the fruits and vegetables that are out there. find a variety of fresh fruits and vegetables you have not tried and try them. you will want to cook your own meals more often. convenience.treat it like a checklist of the food adventures you could have with food. Cooking and Cholesterol If you want to lower your cholesterol. of course. The secret to low-fat eating is to make eating the right foods as attractive as possible. Your taste buds and your cholesterol level will thank you for it. When you have many types of healthy and delicious foods to choose from.
the very freshest you can. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. even if you are lost in the kitchen. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Cooking to lower your cholesterol is not very hard. Choose fresh ingredients . but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Raw food. Wrap some veggies in a tortilla. Don't overlook cookbooks that feature Chinese. and drizzle the salad with olive oil and lemon juice. tomatoes. zucchini. There are many recipe books at your local library . use only a pinch of the best sea salt you are able to buy. cut more veggies into a salad. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Use these to add flavor to your cooking rather than relying on salt. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Buy some fresh herbs. cucumbers. Not only is this healthier for you. If you have recipes you cannot part with. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . you can easily create a salad that is enticing. carrots. Use good olive oil instead of butter. You can also create a very low fat salad dressing by combining half an avocado with some herbs
. herbs) and garnish with a few nuts. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. switch ingredients to healthier alternatives. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. There are a few basic foods that almost anyone can make that can keep your health in good shape: Salads: Even if you are not an excellent cook. Japanese.This isn't hard to do. Vegan. If you must use salt.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Simply chop up some favorite salad greens (mescalin mix. 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. and Indian recipes.
Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Shred your favorite vegetables or cut them into very small pieces. from fresh pasta or dried pasta to vegetable pastas and rice pastas. and other high-fat foods in your salads. berries. If you are using apples or other fruits that tend to "brown" in your salad. It can also be a great quick breakfast on days when you are in a rush. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. If you do want to add meat to your salad. use lean and skinless chicken or other poultry. Add your favorite fresh herbs (basil is a good choice) and combine. This makes an excellent and very healthy snack. bacon bits. Experiment with different fruit combinations to find different tastes. opt for skinless poultry. eggs. Instead. but some combination of this recipe can give you a tasty meal with less fat. 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.
. You can make similar meals with rice or even low-fat tofu. Avoid croutons. Simply cook the pasta in a pot. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy.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. whole milk products such as chesses. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Pastas: There are a number of pastas available. and lemons can make a beautiful and attractive salad that is very low fat. Avoid highly processed deli and sandwich meats. Sandwiches: Sandwiches are quite easy to make. Fruit Salads: Chopping up some of your favorite fruits. 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.and lemon juice. Many prepared pasta dishes use plenty of salt or cream-based sauces. All can be made into delicious and heart-friendly meals in minutes. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. This can be a very tasty combination and is still quite healthy for you. Combine until blended. If you are craving desserts. Instead of fats or mayonnaise on your sandwiches . Add the pasta and toss until the vegetables are the desired consistency.
fruit sherbert. Choose only lean meats. For example.simply place the fish on the cedar. skim. these products still do often contain sodium. 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 hydrogenated fats). 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. occasionally eating low-fat desserts and snacks such as angel food cake. Jello. you can make these foods even healthier by reducing the amount of fat you use in preparing them. At many fish shops. Consume fat free. Enjoy white meats. If you absolutely crave a dessert or snack. fat. so overindulging in these will certainly not allow you to keep your heart healthy. sodium. polyunsaturated. cover with lemon juice and possibly herbs and grill or bake until done. and sugars. 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. try to stave off the craving with fresh fruit. Lean meat dishes: When you have chosen your lean cuts of meat. Also. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . though. you can get planks of cedar that are perfect for baking or grilling fish . and poultry rather than red meats. and cholesterol
. fig and fruit bars. low-fat yogurt. animal or graham crackers. 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.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. wafers. plenty of calories and some fats. fish.many are very high in sodium. and salt that you can. puddings made with low-fat milk that make lower-fat alternatives. take care to read the labels on these snacks and choose the brands with the least sugar. calories. If this does not work. However.
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 . but you have also learned to associate certain foods with certain ideas and ideals . pickled or tinned foods. especially if we have followed less than ideal eating and life patterns for some time. Traditionally. try frozen foods that have no sauces or other ingredients added. When you picture a hamburger. You learned to like some foods as a child. you likely picture the hamburger you see in advertisements . Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. they were for less-than. juicy burger with all the toppings. spiced. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. less than healthy foods have needed advertising.a large. 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. Face it. It sounds crazy. prepared.Choose fresh rather than processed. adopting a very low-fat diet and healthier lifestyle is often challenging. we don't always do what is right. Think of the last ten food advertisements you have seen. If you cannot find fresh produce out of season. Although we may know which foods we should be turning to and which lifestyle changes we need to make. you may nit get the same strong images in your head. Eat lots of vegetables
Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. When you think of a salad.even when those foods are processed and contribute directly to higher cholesterol. though. simply because salads and vegetables are advertised a lot less. However. most of us have been taught which foods are healthy and low in fat and which are less than good for us. because they were not needed. 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. Today. Odds are.healthy processed foods.and likely this has been the doing of advertisers. there is a huge market for convenience and "junk"
Add some music or candles to your dinner. compare the amount of shelf space given to convenience foods. Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. After all. If this describes you. In too many grocery stores.even those that are fatty and terrible for your cholesterol .foods. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. Also avoid radio ads and restaurant advertisements in magazines and newspapers. and sodas to the amount of space given to the produce section. Most people see the majority of food advertisements on television.
. avoid the television for a while and watch your cravings for fatty foods decrease. Advertisers do an incredible job at making foods attractive. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Often. Take a look at those high-fat and cholesterol-high foods. In fact. so that customers are more likely to walk away feeling happy and satisfied with their meal. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Advertisers are trying to make their products appealing. much as restaurants do. Is it any wonder that restaurant meals . When you visit your local grocery store. they come in brightly designed packages that grab the eye. but many times these foods are less than great for your cholesterol level.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. This is no mistake. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Odds are. There is no reason why your heart health should suffer because some advertiser is good at their job. 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. Figure out where you see advertisements for foods and then avoid those ads. they are placed at eye level.they add ambience to make the meals more attractive and appealing. 2) Make good-for-you foods appealing. sugary foods. junk foods. though. and lower your cholesterol over the next 30 days as well.
4) Use a little negative advertising. You can use the same technique to make good-for-you low-fat foods seem appealing. recall the times you have had terrible fast food or convenience food meals. imagine them in the worst possible light . cold. 3) Describe foods in a way that makes them appealing to you. 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.when buying food that is good for you.as mushy. Ask your friends and family for their dining-out horror stories. Whenever you find yourself craving foods that are high in fat or sodium. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted." This is not likely to make you crave these foods especially since you are always hearing great adjectives . and disgusting. greasy. try to find ways to make these foods less appealing. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats.such as "delicious" and "juicy" described about fatty foods.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. For example. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. you will find it much easier to stick to a low-fat diet . Try to do the same thing as advertisers .For the next 30 days. As soon as you are aware that you are craving the foods. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. and other foods you are trying to avoid during the next 30 days.without feeling cheated or deprived. and look up stories about the disgusting things people have found in the fast foods and convenience foods. fast foods. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. 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. This will make bad-for-your heart foods seem far less attractive. If you find that you crave convenience foods.
. watch out for negative words. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . use a little negative advertising. congealed.
If your kitchen is an enticing place to cook. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. Replace your foods with lowerfat or healthier alternatives. If you make healthy foods more attractive and visible. While you are cleaning out your kitchen. give it away.and are less likely to cheat on your new eating plan. but prevent fruit flies. you are more likely to reach for them when you are hungry. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. 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. When you make your meals yourself. as you work to lower your cholesterol. no-stick cooking ware. advertisements. and other temptations around. wok. try to find ways to make cooking in your kitchen more appealing. fried foods. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations.
. or menus from take-out places and restaurants. Also get rid of any fliers. if you can. For the next 30 days. Hang up some nice curtains or at least get rid of the clutter. If these things are not in your home. you can easily reduce how much fats and sodium goes into each meal. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. you should eat in and eat foods you have prepared yourself almost all the time. If you keep cookies.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. If you have a deep-fryer. 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. you are more likely to cook at home rather than being tempted to eat out. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. 4) Get lots of appealing heart-healthy foods into your kitchen. go through your home and get rid of the foods that you should be eliminating or cutting back on. you are far less likely to be tempted by them. Invest in parchment paper.and for life! . a rice steamer. you are more likely to turn to them when you are feeling hungry. 3) Eat in. healthy foods over the next 30 days . That way you are far more likely to reach for low-fat. 2) Make your kitchen a heart-healthy place. You do not have to invest a lot of money for this. 2) Give them away to a friend or food bank.
once you learn to cook healthy and delicious meals. 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. If you can't find someone to help you. or in your home rather than in restaurants or cafes that feature rich foods. 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. child.listen to music or watch a movie on a portable DVD player as you cook. then find some way to make cooking time more fun . so that there is no excuse to turn to convenience food. on hiking trails.
. Over the next 30 days. You will learn many recipes and cooking tips for heart-healthy eating. it can be too daunting to come up with a menu and then cook a meal from scratch. The hard part is staying motivated to keep the diet plan up for weeks. and have the opportunity to spend time with others who are concerned about heart health. 9) Get motivated. make it a habit to meet friends at places that don't have food as a major entertainment. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. or spouse. If you have very high cholesterol. After a long day at work. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. This is especially a problem since we so often equate social times with eating . coffee shops. Find ways to get yourself motivated to eat well for life. and pubs or we have movie nights that include take-out pizza. 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. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. 8) Socialize without food. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. Plus. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Many of us take in excess calories and fats when we eat out with others. Or. cooking with someone else tends to be more fun.we meet friends at restaurants. Meet friends at the gym. This can make heart-healthy eating more difficult. Whether you get help from a roommate. 7) Get help in the kitchen. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. For many of us. but we often leave eating to chance.5) Consider taking a heart-healthy cooking class. fear is a great motivator. Most of us plan our days and our finances.
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 beside each item. fruits. types of fat. then you may need to find a different route home. If you can make low-fat alternatives easier to reach for than fast food. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. and other healthy meals easier. this is very simple. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. milk products) should be smaller still . it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. 13) Make cholesterol-friendly eating easier. sodium. If counting fat grams. salads. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Post your list in your planner or other visible place so that you will see it. high-sodium "fast foods. fiber. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing.no larger than a pack of cards. sadness boredom. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. and other low-fat foods are among the most convenient foods out there. If Tuesday work meetings leave you reaching for cookies in your office desk.10) Make heart-healthy food more convenient. or meetings with your boss. Whether it is general stress. Most of us have specific emotions and events that may make us turn to comfort food. Make sure that you eat different fruits and vegetables
. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. If your walk home from work takes you past a favorite restaurant you find hard to resist. list ways you can avoid the situation or at least make better choices when you are faced with it. Luckily. 12) Figure out your eating dangers and find ways to overcome them. Keep low-fat yogurt and other low fat foods around for fast snacking. vegetables. and cholesterol in each of your foods is causing you stress. and you will reach for these foods rather than turning to high-fat. list the times you are more likely to want to eat. 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." 11) Make heart-healthy food more interesting. On a paper. Sound too simple? Not at all. When you prepare a meal. Sometimes.
and convenience or restaurant meals entirely. but it will go a long way towards ensuring that you don't give into the cravings. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. constituents. botanicals. Supplements include vitamins. Eliminate foods such as organ meats. or give you more energy. minerals. lower your cholesterol by making sure that reaching for lowfat.do your cooking with the olive oil. but for most people interested in lowering their cholesterol. amino acids. metabolites. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. If you are considering supplements. This will not make your cravings for less-than-healthy meals go away. Supplement product labels must include the words "dietary supplement".each day so that you get a variety. this may not be enough. Use olive oil as your main source of fat and refuse other dressings or sauces . Nor are supplements a substitute for regular exercise. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. inexpensive. this simple formula will be a snap to follow and will actually lower your cholesterol. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. all of which are easily accessible to athletes. skinnier. Over the next 30 days. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. and extracts of these substances. you must weight the purported benefits against the potential risks
. or easily digested by all. herbs. as well as concentrates. There is no one magic pill or powder that you can take that will make you stronger. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. egg yolks. If you are on a very strict low-cholesterol diet. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. There are thousands of supplements on the market. full-fat dairy products. Variety is still important because bars and powders are not always low fat. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Eating a variety of foods on a regular basis is the most important step toward this goal.
look for supplements that can offer weight loss benefits. 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. Quality is very important if you want to see benefits from supplementation. the claims probably are too good to be true. find a good quality multi vitamin and take that as directed. Giving your body the nutrients that it needs to make it through the day is essential to your well being. start by finding a health food store or a vitamin supplier. if you have a need to lose weight. How do you know how much to take? That's a trickier question. But. Again. First. These individuals can also help provide you with the information you need regarding improving your conditions. 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. you can probably find a supplement or several that can address those problems for you. Therefore. find out what type of supplements you can take for your individual needs and problems. It's like always giving your car premium gas and oil to do its job even better!
. quality is essential to success here. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. If a product makes claims that sound too good to be true. But. even if you think that you can do this through the foods that you eat. For example.(and cost) before deciding to use any product. If you have heart problems. There are two routes to take. Another source for information is the web. First off. make sure that you have a reliable source. what do you take? First off. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. Information is key. While a diet that's full of nutrient rich food should not be replaced. you are probably still missing out. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. In addition to this. problems with gaining weight or other conditions. Don't assume that any information that you find is reliable. it sometimes needs additional supplementation to take it to the best level it can be at.
while the remaining 60% is stored in form of creatine phosphate (CP). Creatine is the most popular and commonly used sports supplement available today. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. The fastest method. is through CP. and methionine. mainly found in red meat. This process takes place in the kidneys. or adenosine triphosphate. I can gain 5 kg of muscle in just two weeks using creatine.There are thousands of different supplements on on the market. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. The typical male adult processes 2 grams of creatine per day. Creatine is used for the resynthesis of ATP. the cell can no longer contract. Creatine is manufactured naturally in the body from the amino acids glycine. There are several though that are very useful. ATP. and pancreas. including both elite athletes and untrained individuals. Some of which perhaps are not particularly useful. There are many different varieties of whey protein. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. arginine. This phosphate portion bonds to the ADP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. Creatine is a natural constituent of meat. yielding ADP (adenosine-diphosphate). Once CP stores within the cell are depleted. I have been using multivitamin supplements and vitamin B supplements for 20 years. Approximately 40% of the body's creatine stores are free creatine (Cr). and replaces that amount through dietary intake and fabrication within the body. There are several methods by which the body rebuilds ATP. the body must use other methods to replenish ATP. When ATP is depleted within the cell. Creatine works by increasing the water volume within your muscle cells. Another important supplement is whey protein. without oxygen. but you will be able to find a high quality supply at your local health food store or if you look on eBay. turning it back to ATP. Creatine is also a very good supplement for gaining muscle mass. liver.
. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. is the "power" that drives muscular energetics. The energy released by breaking this bond powers the contraction of the muscle. the bonds in the ATP molecule are split. When a muscle is required to contract. For the majority of the population.
Essentially. you should be consuming . It can also delay fatigue during repeated workouts. your weight is multiplied by . There are two way to decide what dosage of creatine you should take. You can also calculate creatine dosage according to body weight and mass.Supplementation with creatine increases Cr and CP within the muscle. so you would require 2. So if you weight 200 pounds.2 kg multiplied by . you must use your creatine regularly instead of sporadically for it to be effective. The periods are brief because the ability of a cell to store CP is limited. However. In other words. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise.3 = 27 grams of creatine per day After the loading phase.03. Creatine is also thought to increase the body's aerobic abilities. 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. Experts say in the "loading phase". this could get confusing! Not really. Many people like to take their creatine in a shake as it most often comes in the form of powder. Glutamine
. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. In the "loading phase" which is where you begin adding creatine to your diet. though. the formula would look like this: 1 lb divided by 2.3 grams of creatine per kilogram of body weight. allowing further capacity to regenerate ATP. 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. the dosage is 20 grams a day for five to seven days.7 grams in the maintenance phase. After that. Follow along closely. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. Creatine is safe for most everyone to take with the exception of people with renal issues. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. 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's recommended that you stick to 5 grams per day. therefore the body will quickly move to other methods of replenishing ATP.
Of course.5 to 7 grams of glutamine daily which is found in animal and plant proteins. brain.Another popular supplement among body builders is glutamine. Glutamine is a nonessential amino acid that is produced naturally by the body. liver. you'll need both creatine and glutamine alike. Protein is what makes up and maintains most of the stuff in our bodies. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. so you'll want to take it with milk or in a shake. Protein The importance of protein to a body builder is a no-brainer. and stomach tissues. If you want to build a ripped body. If you have too little glutamine in your system. prevent sore muscles.
. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. during times of stress. This two to three gram dosage used post workout builds protein. Again. Much of your protein will come from your diet. Glutamine is also thought to prevent sickness. The typical American diet provides 3. glutamine reserves are depleted and must be replenished through supplementation. Two to three grams has been found to help symptoms of queasiness. You have to have a positive nitrogen balance in order to gain muscle mass. Under normal conditions. our body can produce more than enough. and speed up growth hormone production. repairs and builds muscle and can induce levels of growth hormone found in the body. The remainder is in the lung. it usually comes in powder form. it can result in muscle loss. increasing protein through weight gainers or protein powders is necessary. promote healing. Over 60% of our amino acids come in the form of glutamine. but if you really want to grow your body mass. Many people are choosing to supplement daily due to the long growing list of benefits. Sixty percent of glutamine is found in the skeletal muscles. However. Research shows levels of supplementation from 2 to 40 grams daily. Protein has been shown to have the best effects on the body when combined with carbohydrates. It is the single most important nutrient in a body building regimen. This includes stress that the body is under during periods of exercise.
Nitric Oxide. Nitric oxide also comes in powder form as well. Combine the powder with some eggs. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. and increases strength along with stamina. which in turn leads to increased blood flow. it's good to combine your protein with some form of carbohydrate for maximum results. causes vasodilation (an expansion of the internal diameter of blood vessels). and olive oil. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. speeds recovery. It also signals muscle growth. 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. Whey is the best investment because of its capacity as a postworkout recovery supplement. low-fat milk. sparing hard-earned muscle protein and glutamine stores within the body. delivery of nutrients to skeletal muscle and a reduction in blood pressure. It also supplies the most amino acids that bodybuilders use. Many body builders take nitric oxide for a variety of reasons. When on low-carb diets whey can function as an alternate source of energy. and should be taken in the manufacturer's recommended dosage. You can also add in some fruit for flavor. As with creatine. Nitric Oxide is present for a brief moment. when a muscle contracts and blood vessels dilate. It often comes in pill form.
. a key molecule manufactured by the body. so you can take it in a shake just like with other powdered supplements. Unfortunately this pump is only temporary. especially on a diet. oxygen transport. the best time to take your protein supplement is post-workout. So whey is the best protein. As we said before. which is the muscle pump we are familiar with. Whey protein is the only choice when on a diet however.The best type of protein supplement on the market is whey protein because it is the highest yield. ice cream. and will dissipate shortly after you complete your workout. If not. Nitric oxide promotes extended ability to life weights. Its unfortunate high cost however makes me advise you to use it sparingly. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. The release of nitric oxide creates surges of blood flow. 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.
so it's good for your brain. Ginko is great for circulation. Steroids increase testosterone production which can lead to overly aggressive behavior. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. which is known as stacking . but they are used by body builders all over the world. They help the body fight the ill effects of these diseases and promote healing. especially if you use them together synergistically. and low sperm count. They can cause serious liver damage and even lead to liver failure. Using the supplements mentioned you'll see some results quickly. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. They also enhance performance making a person stronger and extending their stamina. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. a decrease in libido. cancer. Steroids do have some advantages. That causes an enlargement of the breasts along with an increase in fatty deposits. general energy and well-being.
. However. But those are the only ones I prefer to take apart from ginko biloba. 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.There are many other supplements. 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. Both of these substances are highly controversial. All steroids eventually change to estrogen which causes feminization in men. and in many places. They are used in treating a variety of health problems including AIDS. you can take.
Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. complexion. and other serious diseases. However. they are illegal.
your mind is a powerful tool and it helps you through each step of your day. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. Even using various methods to help your body recover. Body building has long been thought of as a man's sport. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. a massage or soak in a hot pool will reduce the feelings of fatigue. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. You can get huge. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. They are naturally produced by the body. It controls the way that you perform each action.
RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. though. A Healthy Emotional Life As you can assume. perhaps it's better to cut down on the workouts and allow for your body to recuperate. Following is a list of recuperation techniques and a description of them.Growth hormones stimulate the elements in the body that make muscles grow. but many body builders take them to basically tell their muscles to get bigger. They can make you bigger quicker.
. At these times a good sauna. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. They can be dangerous. but more and more women are getting interested in it as well. You will still need to take time to rest though. it still takes time.
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. as well. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about.
When you are emotionally or mentally unfit. Keeping your mind active. In addition. There are many different ways that this can happen. there is evidence that says that you can actually push off the onset by some time if you do the right things. plays a significant role in the quality of life and the longevity that you have in your life. 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. it's anything but easy to make it through the day without dealing with some type of stress or pressure. The mind's health is quite an important aspect and. For this particular battle. your body's health is directly related. For example. A Healthy Brain With the onset of Alzheimer's happening to more and more people. the importance of having a healthy brain is very evident. What's Healthy? For your mind to be in a healthy state. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. First. you need to be able to effectively deal with it and then to move on. performing mental tasks and you need to be able to conquer problems effectively. there are many ways that your mind's fitness may not be the right level that it should be. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. challenged and attentive is essential to your well being and this fight. you need to exercise your mind. for many people living in today's hectic lifestyle. Emotional health is an important battle that everyone must strive to improve.Yet. Although you may be wondering just how you can control your minds fitness. should something emotionally troubling happen to you. In fact. such as a death or deception. While life affects each one of us. 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. believe it or not. 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. several key things must play a role. you need to be fully capable of thinking clearly. There are many various ways that you can improve your emotional state by learning how
. including the simple fact that you may have to battle illnesses more often and with greater intensity.
it can often play a role in the way that you see your life as well as in your emotional state of mind. During these times. Those that are spiritually fit. Believe it or not. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. 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. most people go through stages of depression. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. but that's not a common occurrence. you may think that you have nothing to worry about. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. For those that do believe in a Higher Power. While you can't take away everything in your life that causes stress. too. mental turmoil and even times when they are so stressed that they can not function properly. Not only does it pull you down through causing large amounts of emotional trauma. It can lead to various health issues physically. It can help you to tackle even challenging tasks with more ease and with success. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. you can consider them. Sometimes it may be important to remove the stressors from your life. Indeed. and you.to react to critical situations. too. This is a personal decision. But. Where Are You Now? When it comes to determining how mentally fit you are.
. but it also causes all types of physical problems for those struggling with it. While there isn't always a need to be religious or spiritual. you do all that you need to do and there's nothing limiting you. After all. Spiritual well being is a critical factor in maintaining your health. learning to effectively manage stress is important. of course. mentally unstable and unfit. 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. the right social activity is one way to improve your emotional health.
For example. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. Yet this is a dangerous situation. or are eating whenever you feel like it. 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. To determine where you stand in mind fitness.
. consider this scenario that happens over the span of time. Emotional eating is eating when things go bad. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Improving the fitness of your mind not only improves your daily life but increases your longevity. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. stress and angry often? What does it feel like and how intense does it get? 5. too. For many millions of people. It's easy to go to the food to get the satisfaction that you need. it hurts to hear but just like your body goes through illness. Do you feel anxiety. Do you hate the life that you are leading. While food never used to be so readily available. 1. For the most part. your mind can be struggling at the same time. While you may not want to do this. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. 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. although you may not realize it.Yes. ask yourself these questions. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Be honest. now. 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. this is one of the prime reasons that they are overweight or unhealthy in their diets. If you have trouble sleep. then you should be considering the vast number of mind fitness needs you may have. Do you have physical pain that is not the result of an injury? This could be stress related! 2. Do you struggle to make the goals that you set for yourself? 4. 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.
How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. the pounds are creeping onto your hips. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. Emotional eating is one of the hardest cycles to break.You begin by getting stressed at work.. Soon. A health self esteem is one that's confident but not overly macho. and you'll see differences in the way that you feel and the way that you see the world. your self esteem drops. you didn't do the job right. You then find yourself dealing with pressure from the boss. As your self esteem drops. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand.. In fact. In just a bit we'll talk about some of the ways that you can have good mind fitness. is to recognize that there is a connection between the way that you feel and the way that you eat. The first step in fighting the way that food makes you feel.
. you find yourself in even more problems. you hate your job so much that the only thing that makes it feel better is eating something bad for you. Now. Just look at you. it's also one of the worst things you can do for both your physical and your mental health state. you almost purposely make the situation worse by eating bad. You can't make the right decisions. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. You are a failure. You become upset at yourself. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. which includes emotional eating. Soon. though. yet if left intact. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. fatty lunch.. you are not fitting well into your clothing. You aren't any good.these are all things that people end up saying to themselves when they are emotionally depleted. You decide you need a big. 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. Incorporate as many of these things into your life as you can. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You should be able to feel confident in the decisions that you make and in the way that your life is moving.
ask what you could have improved on for next time. "Hey. learn how to accept compliments and to take criticism. This allows your mind to repair damage and it allows you to improve your network of friends. Just putting on a beautiful outfit can make you feel good about yourself. whatever way is fun to you. take care of the way that they look and those that do things for themselves are the most confident people out there. both physically and mentally. Getting away or even just finding time to play a board game is essential. You should always strive for a lifestyle that's positive with those in your family and your friends. Those that dress well. at least one time per week. how can you build a social network of people that you can rely on? Make time for those that you already have. Don't assume that they will always be there when you need them. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. Those that have people around them to support them do well in many more aspects of their lives. you need to be able to say. If your boss says that the job wasn't good enough. 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. work on improving them if you can and then do the best job that you can overall. Commit to going out and having fun. Build A Social Network A social network is a very important to your well being. working through them and then letting them go. Getting down on yourself because someone doesn't like the job you did isn't okay.Accept those. its fun to have people around too! But. even when you don't pay attention to them otherwise. If you are married. In addition. In part of that comes the fact that if you want to have family and friends you
. Although challenging. Learn to take criticism positively. that relationship alone will be one that you have to work on. 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. Then. Let's face. That means taking on the challenges that come up between people. Don't take friends for granted because they won't be there when you need them the most. Relationships take time and work.
getting the answers and working at it helps to improve the brain's function.need to be a friend. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. find an outlet. You need to find something that you love to do. Stress affects your ability to function properly. To help remedy stress. For starters. Managing Stress Its not easy job. You should also use challenges to help power you through your day and your life. there are many things that you can do. allowing you to fend off Alzheimer's and other conditions like it. always keep yourself learning. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. too. but mentally you do! For starters.
. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. 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. It hinders you throughout your life by causing unhealthy living situations. Your Overall Mental Fitness Plan So. 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. 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. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. If the situations that you are in provide you with high levels of stress. You'll feel good about life and your social network. a physical activity. Learning new things keeps the mind active and that means health. use your brain power! You don't have to do any type of exercise with your brain physically of course. 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. Asking questions. A hobby. by relieving stress. or some other thing that really brings you happiness is necessary to have.
1. Improve your social network to reduce stress and to improve your quality of life. Unlike the other chapters. Do things that are enjoyable to you. You Are What You Do. 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. Although each of these other elements that we've already talked about is very important parts of your lifestyle. but feeling good about yourself is a must for overall health. For example. Improve your stress levels and see physical. Lifestyle Fitness. If you can't think of anything. It will cause cancer eventually in your lungs. they are not everything. mental and emotional benefits right away. 2. drinking and drugs. Make changes like these today and see results today. There are no ifs about it. 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. 3. You probably already know the risks of what these things can do to your life. Improve your brain's fitness by challenging it through new adventures. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. smoking. Too Your lifestyle is the way that you live your life. 5. 4. learn something new. Working on this is hard. Keep your self esteem positive.
. continuous learning and through challenges of all types. and physical fitness increases. but you may not realize the extent at which it takes to improve them. this one will be structured a bit different. It also helps to make it through difficult times when you have someone by your side. Smoking. Each decision you make throughout the course of the day plays a role in your fitness. Improve them. is a problem for your health and your ability to make it through the life you have. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Drinking And Drugs Each of those three things.
Sleep Do you sleep ? No. Stress hurts more. Smoking and drugs are simply a no no. Why is sleep so important ? There are actually several reasons. your stress levels DO go down and you can feel better about the life you are living. your energy increases. You will find that your health increases. This can only happen if you stop soon enough. Drinking and drugs are just as bad. you need to remove these problems from it. find a method to stop smoking and do it. sleep is the body's time to relax and to recoup what it's done all day. smoking is something that you can stop. When you quit early enough. You kill brain cells. your body can repair the damage that you have done to your lungs. Those that don't get enough sleep are not capable of performing at their best physical or mental level. It's the time that your body heals from the exertions of the day. others can't. even if it is one of the hardest things you will have to do. physical ailments hinder you more when you don't get enough sleep. It's a time to restart. you destroy your body slowly and methodically.Rest is one of the most overlooked parts of an exercise regimen. refresh and give yourself the best chance at improving tomorrow. They aren't able to improve the level at which they can function and they make bad mistakes. you put your life at risk and you destroy the organs in your body. 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. though.But. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. It's the way that your mind works through problems.
If you are facing problems with insomnia or are struggling to get to sleep. but the
. There may be an underlying medical condition that could be causing it. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. talk to your doctor about it. Some damage can be fixed through healing over time. To improve your lifestyle and to extend your life. Your lifestyle fitness requires that you get quality sleep each night. For one. then you aren't getting the right amount of sleep for health. To improve your fitness. You need this time for your mind to.
• Get at least eight hours of quality sleep per night. You're better off waiting until the next day when your body has been given proper rest. Try having some white noise in the room like a fan running. it can distract from your ability to fall asleep. especially tea or coffee.096. • Establish both a regular sleep cycle as well as a pre-sleep routine. During the suspended state of animation you are in. For starters. • Don't drink a lot of fluids before sleep. Lack of sleep can have an intoxicating effect on your body. Muscle adaptation and growth often occurs at night. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. • Keep your bedroom dark and cool. • Try having a light snack before bedtime. This will help you signal your body that it's time to think about resting. your body is doing exactly what you have been asking it to do during your workouts .reality is it is actually a quite important principle. Body temperature has a huge effect on our ability to fall asleep. which is above the legal driving limit in most states. Some people disagree with this theory. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. Make sure this snack is light. Working out in this state has its obvious downside. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. but you'll have to use the bathroom more often as well which will disturb your sleep.
. Not only will the caffeine keep you awake. you start to feel sleepy. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. As your body temperature lowers. Just as you'd never head to the gym after drinking a few beers at your local tavern. If you work up a sweat before trying to sleep. but if you go to bed on an empty stomach.build muscle. According to the Journal of Applied Sports Science. though. you should never work out after not sleeping the night before. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. your lack of muscular coordination places you at a much higher risk for injury.
Just as sleep will give you more energy. • Don't do stimulating things before bed such as watching television or working on a project. your home life. your body's synthesis of protein increases. Growth hormones are very important in increasing muscle mass. As you know. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. You worry about money and end up facing financial hardships that move into your work life. During a workout. Financial fitness isn't something that we'll stress for too long here. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested.
Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Money is one of the largest causes of stress in people every single day. healthy lifestyle. This is what makes you grow. it is also vital in helping your body recover and ultimately grow like you want it to. A majority of growth hormones are also released when the body is in the sleep state. but the majority of this happens while the body is at rest. growth hormones are also released. but it is something to make part of your overall guide to living a long. there are many ways that you can overcome them. Just think of the role that money plays in your everyday life. your marriage. but it really can be. stress causes a wide range of health concerns for your body. • Don't eat before bed. at least two hours beforehand. If you are having problems with sleeping. Your body can recover and repair any damage you did during the day while you are at rest.While your body is sleeping.
. and even your physical health.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
but it's free. Look around you and find what works for you.abcbodybuilding.getbig.bodybuilder. contest schedules and results.com This is another super website where you can find tips and tricks about how to maximize your workout. The Internet is another invaluable resource for body building information.Nothing can really compare to personal advice and guidance. • www. as well as pictures of people who have made amazing transformations through a body building program. You will get the most information by joining their website.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. Here are a few you should really check out: • www. These are only a few resources you can check out as you begin your body building quest. Ask around when you are in the gym. 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. You will find a whole new world opening up around you!
. In researching this book. or network with others in social settings.com This site is nothing less than amazing. and ways to prepare yourself for competition. and it will open you up to all sorts of insights into this great sport. sample workout plans. You will find more information than you could have ever hoped for on this website including tips on nutrition. this author depended on several of these websites for information. • www. where to find supplements.