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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
Well I can go on about the benefits of fitness and will do so later in this book. the entire machine works the best that it can. for example.Imagine walking alone at night and really feeling safe because you are physically strong.That's what gives me the POWER to SUCCEED. Really. is well maintained for many years. it became something that you didn't think twice about. then. If it isn't taken care of. Fitness is not something that you have to struggle with. it can be that simple to be healthy. Others may need a certain level of fitness for their employment. When you were learning how to do them. it will last many years longer. Fitness is an essential part of life. it is a matter of staying healthy as long as possible. but remember that fitness is something that you can get into the habit of doing which makes it easy. Sorry if I sound overly patronising. everything but so long as I am still fit and strong and healthy . Others may be recovering from an illness or injury. You could take all of my money. You learned to put your clothes on. weeks. But. You may ask. this will be something different. once you learned how to do it. You'll learn many things that you'll be able to implement immediately to start experiencing success. you are shaving away days.) Fitness is about SURVIVAL. When you were three you were probably taught to brush your teeth. then the machine won't run well and eventually won't run at all. . and even years off of your life when you don't take care of your machine (your body. Do you worry about brushing your teeth today? No. because it's a habit. When the machine is neglected either in part or in the whole. That's costly to you. for example you don't change the oil in it. For most. then. you cut several years off the life of the car. When each part of the machine is cared for. 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. you likely hated it. That's what we want you to think of when you think of fitness. but when you look at this as your body. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Let's make fitness fun. If a car. "What am I staying in shape for?" To each person. Your body is designed to work as a machine. all of my friends.
In fact.such as a weight lifter adding cardio to beat belly fat. . this is painless.Overcome the initial procrastination. IT WONT BE EASY AT FIRST. Don't worry. chances are good that area of your body is bothering you because it's an unhealthy area. but it may hurt your ego a bit to do it. Nevertheless. You will be sore and tired. For me it's a bit of belly fat. Our first goal is to determine where you stand right now. What do you see? If you are unhappy about any part of your body or training. You just can't give up what you love. Granted. if you have the will power to save your life by sacrificing for just a few weeks. That's not true. It's just something that you do. You'll claim that getting fit is just too hard. The same applies to experienced athletes that must alter or increase the training in a specific area . you'll see that fitness can be easily mastered by you. You'll dread it. You'll find excuses about not doing it. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. it's an important first step. the first weeks of learning to be fit and staying healthy will be the hardest.
You need to begin by understanding that change needs to happen. You need this number to be there. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. . Its important to do this to more firmy establish and prioritise your fitness goals. You need to use them to understand exactly where you stand right now. 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. 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. For adults. There are several tools that you need to use to determine your health level currently. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. this is generally 120 to 139/80 to 89. the more prone to health risks you are.Here are some questions for you beginners to ask to determine where you stand right now. but it needs to be in a certain range to be healthy. Experinced athletes should also do a realistic self review .
ideally. The fat that is here will push into your body. Beginners . Those that have a larger midsection are most prone to health risks.• Ideal Weight: In comparison to your height and body structure. there's much more for you to consider. your lungs and even your heart are suppressed. the fat here is likely to be what kills you. Your waist is important because it is the indication on your body of your potential health risk. if you are overweight. 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. In effect.What To Start With To get started with fitness. 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. . causing difficulty for each organ there. This is an important piece of information because of how vital it is to your health. Those that have a large midsection are the most prone to heart problems. But. Your kidneys.
Write them down and post them in several locations in your home. . and to work on first. suck in your gut and measure at your belly button all the way around using a tape measure. Meet with your doctor to talk about your overall health. You need this to see just how unhealthy you are currently. Get your weight. to improve on. Ask him for measurements of your blood pressure. Determine that you are healthy enough physically to begin improving through diet and exercise. Determine what's important for you to maintain. not at your doctor's office. Calculate your BMI. 3.1. 2. Set your goals. 5. Do this at home on a well programmed scale. 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. Do it the same time and same way every time you weigh yourself. This will be your indication of your weight loss and health improvement. It's going to come down and that will be quite rewarding! 4. your heart rate as well as any other important factors he may be interested in you improving. Pull up your shirt.
Cardio Vascular fitness level. People with some experience under the belt will need to examine their flexibility. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . strength etc. Although many people start looking into fitness because they want to lose weight. inflamation syndrome. What You Will Learn So. But. I was very ill and thin. fitness is not just about weight loss. high cholesterol as well as other concerns even though they aren't technically overweight. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. For many that will mean losing weight. By understanding where you stand on these factors above. that's great! You are one step closer to being healthy. There's much to learn and improve on for most of us.Now that you have this done. you need to take into consideration the fact that overall health is in fact important to improve. I'll point you in the direction of improving your overall health. Many people are still at risk for high blood pressure. that's not to say that you don't have health problems beyond that level. Throughout this book. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. you can begin to improve your health. With fitness everyday is a new beginning so you can always review your progress and set new goals. I got into it because I was a drug addict. If you don't think that you need to lose weight. or giving up some addiction or bad habits. For others. that will mean improving other qualities of your life. Therefore. For me the impression made in the initial months was very strong because I made much progress in this time. For others it will be less dramatic.
GET ENOUGH SLEEP !!! Sleep .some say they only need 4-6 hrs. we mean making sure you are emotionally and mentally fit. That means insuring that your overall life is healthy in regards to the life that you lead. it doesn't do much good if you don't eat the right foods. we'll teach you how to improve your life through easy. though. While your body must be maintained as much as possible for health. Losing weight. I normally need 9 if I'm training and eating heavily. When i was in the army they were very keen on sleep deprivation. With your mind fitness. General Health: First things first. we will start there. each aspect is just as important as the next. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Many of you will be fighting with some bad habits. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. Because each plays a role in your overall health. Remember. Those with eating disorders can also benefit from physical conditioning. isn't enough if you aren't eating the right foods even if you are losing weight. ways. Sure you can function on less or more.Each of these aspects is very important. the goal is to improve your stress level. help you to understand where you are and then help you to get to the goals that you have. I know your situation. we'll tackle what the healthy standard is. Namely alcohol. Since your body is likely to be your largest factor impacting your life. Emotional stability is critical to overall health. I say hogwash and current medical research says the same. and even fun. Its simply not true. smoking or drug use. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. 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. for example. . but 7-9 hrs is optimal. The longest i went without sleep in the army was 5 days and 4 nights . Most of us need 7-9 hrs sleep everyday. They used to tell us alot of bull that 6 hrs is sufficient. With lifestyle fitness. But giving up serious vices is not easy and you are well advised to get professional medical advice. especially of course if you are too fat. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress. Throughout each of these aspects.
Each part of your body functions well because of the support that other parts play. Change your diet .if its unhealthy. Your heart pumps oxygen rich blood to each cell in your body. In fact if you are looking at changing your body composition I dare you to do before and after shots. delivering fuel to it so that it can perform its duty. This means physically. get 7-9 hrs sleep every night. give up the vices like drink and smoking. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well.So. Your body is a well designed machine. actually. I cover diet in another section because its very important. Stress and recuperation are also critically important and are covered in another section of their own. even those things that you don't think about doing like your heart beating and your lungs breathing. Not only will you feel great but you will have medical proof. the time has come to improve the way that machine is working. Your brain keeps everything working. I recommend you go to a good doctor and just get a general check up. . Your lungs supply your heart with the necessary oxygen. This is so you can see the improvements in coming weeks and months.
these fat reserves could be used. Talking to your doctor is a great place to start when it comes to determining your overall health. You should understand how well your body is working. we need to address your body's ability to do what it needs to through being physically capable. it's important for you to know where you stand health wise. your body can't maintain a healthy muscle mass. the body had to do what it needed to so that you could stay alive. While your diet is something for the a later section. If you are overweight. If you don't work hard. this could be a potential problem that needs to be considered. not to sit idle. Your weight. Yet. You may not physically be able to exercise . Keep a log of this information so that you can see your progression. What's Healthy? As we mentioned early. You shouldn't skip this step. Your body is used to providing your muscles with the fuel that they need to work hard. Your job is to give your body what it needs to continue to perform correctly. That means taking the measurements that we've listed. too. it goes further than this. your arms or anything else. to know what level of fitness your body is in. What some people don't realize is why their body has developed as it has. You cant do that without the information in your head and I cant teach you everything in just one book.Go to the library and read as much as you can on health and physiology. the same day at the same time each week. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. you need to take into consideration the vast number of measurements that we've already taken. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. your blood pressure and your body mass index are good indications of your overall health. too. Your muscles are necessary for functioning but they have been built to be used. chances are good that your heart has been affected by it. your neck. If you have problems with your legs. Where Are You at? As we've mentioned. Well back in the time of the cave man. you can improve your overall health and then improve upon your situation by knowing how to. you should address these specific concerns. You should weekly weigh yourself. That way. It would store food in fat so that when there wasn't enough food available.
he was credited with the invention of the first exercise equipment marketed to the masses. pains or weight problems. It's a hard realization. If you aren't having any physical limitations. look at your body in other manners to determine what you can improve on. In actuality. not to sit in a chair at a desk all day. coupled with the other fitness elements later throughout this book. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Now. He became so successful. its going to improve. that's a great sign. 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. the man known as the "father of bodybuilding". chances are good that you aren't getting enough exercise and fitness into your life anyway. Exercise is something that some people hate and others love. but it will get easier. This competition was the basis for many . Understanding where you are is difficult for many at first. But. Even an overall fit person can often improve their body's fitness through improving their body's makeup.to a certain level. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. it's not the permanent solution. one step at a time. How Can You Improve ? Improving your body means improving your body's ability to move and function. In the late 19th century. Using your muscles and strengthening them are vital to improving health and fitness. As he became more popular. the sport of body building has been around for quite some time. Our overall plan to improving your body's fitness level is through exercise. 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. even if you aren't overweight. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. he created several businesses around his fame and was among the first people to market body building products bearing his name. personal trainers are making a tidy living helping people stay fit. but remember your body is built to be used. Gyms are big business. Its not easy thing to do at first. Again. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body.
When World War II broke out. Training techniques were improved. Of course. there can be a lot to learn. but you'll need some information first. 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. men around the world were inspired to become bigger in their physique. . nothing will compare to actually getting to the gym and lifting those weights. stronger. body building has just grown in popularity becoming almost an obsession for many people. you heard of him right ? Through the years. and body building equipment evolved into an effective means for working muscles in ways never thought of before. In 1970. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. Olympia competition that remains the most popular body building contest to date. and more aggressive in their behavior. This book will guide you through some of the basics to get you started. nutrition was focused on more than ever.others to follow including the Mr. Women have started to take an interest in honing their bodies. and the sport has evolved into a real competitive arena. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger.
Diet also has a significant influence over biochemistry. There is aerobic training which is best for cardio respiratory improvement and fat loss. supplimentation and recuperation should all fit in with your optimal body routine. then there is anerobic which is great for muscle and bone growth and strength. Nothing else. 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.Exercise Physiology Lets cover some basics about physical training. Your workout routines. By training. Deeply tied in with all of this are your biocemistry and your nervous system. diet. Aerobics can improve muscle function and growth. training. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Components of Fitness Physical fitness is the ability to function effectively in physical work. The components of physical fitness are as follows: Cardio respiratory endurance . If done in the right way the two are complimentary. After a while you will develop a natural sense for this. But its a nerve reflex that prevents you. Well guess what. The nervous system prevents this from happening (thank heavens). Your body works with a natural cyclic rythym. . The nervous sytem is quite remarkable. hormones and waste products in the blood such as lactic acid. Especially with the training and recuperation.can you do the splits ? Probably not.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Anerobics can aid the cardio system and reduce fat. By balancing your training and recuperation you can optimize your biochemistry. If you can do it with one. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. The three things of most interest to us in biochemistry are nutrients. consider this . and other activities and still have enough energy left over to handle any emergencies which may arise. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments.
Intensity. Appropriate training can improve these factors within the limits of each athletes potential. agility.and following a good diet. Factors such as speed. and negatively affects one's health. Excessive body fat detracts from the other fitness components. "FITT" Regularity. sleeping. To achieve a training effect.the amount of body fat an athlete has in comparison to his total body mass.the greatest amount of force a muscle or muscle group can exert in a single effort. Body composition . . Regularity is also important in resting. normal range of motion. eye-hand coordination. One should strive to exercise each of the first four fitness components at least three times a week. elbow. and eye-foot coordination are classified as components of "motor" fitness. muscle power. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. detracts from appearance.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. The principles of exercise apply to everyone at all levels of physical training. Time. from the Olympic-caliber athlete to the weekend jogger. Flexibility . Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. progressive training. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. knee) or any group of joints through an entire. Infrequent exercise can do more harm than good. a person must exercise often. Progression. reduces performance. Muscular endurance .the ability to move the joints (for example. and Type. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.Muscular strength .
a program should include activities that address all the fitness components. to obtain maximum gains in muscular strength. then I do my weight training and perform stretches between my weight exercises. Specificity. Overload. especially when training for strength and/or muscle endurance. Ideally. Personally I have a cardio workout at the warmup stage. for example. Providing a variety of activities reduces boredom and increasesmotivation and progress.Balance. Time. athletes should have at least three strength-training sessions per week. it does not improve a 2-mile-run time as much as a running program does. Recovery.you must strive to conduct 5 days of physical training per week. For example. with only one session each of cardiorespiratory. muscle strength. To be effective. For optimal results. FITT Factors Certain factors must be part of any fitness training program for it to be successful. 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. goals and motivation. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Variety. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. at least three exercise sessions for cardio fitness. and Type. . You will find that you can experiment and find the optimal routine for your metabolism.Intensity. time. Thus. Training must be geared toward specific goals. and flexibility should be performed each week to improve fitness levels. muscle endurance. athlets become better runners if their training emphasizes running. Another way to allow recovery is to alternate the muscle groups exercised every other day. Three physical activity periods a week. strength. The acronym FITT makes it easier to remember them. These factors are Frequency. and flexibility training will not improve any of these three components. Although swimming is great exercise. however.since overemphasizing any one of them may hurt the others.
INTENSITY Intensity is related to how hard one exercises. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. . will help keep you super fit. if you have a hard run on Monday. and Friday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. and Friday. Such programs. all components of fitness can be developed using a three-day-per-week schedule.and Friday are devoted to cardio fitness. During the second week. and Tuesday and Thursday are devoted to muscle endurance and strength. Wednesday. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Stretching exercises are done in every training session to enhance flexibility. Wednesday. However. The more energy expended per unit of time. when coupled with good nutrition. Depending on the time available for each session and the way training sessions are conducted. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. For example. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. However. it is the factor many units ignore. In the first week. 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). and cardio fitness is trained on Tuesday and Thursday. The following training program serves as an example. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. and those that exceed 90 percent HRR can be dangerous. Wednesday. you may also choose to run on Tuesday and Thursday. By training continuously in this manner. the greater the intensity of the exercise.With some planning. Unfortunately. Monday. a five-day-per-week program is much better than three per week. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday.
. if he is in reasonably good shape. With this information. If a athlete knows his general level of cardio vascular fitness. and. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). the group run will be too intense for some and not intense enough for others. an appropriate THR or intensity can be prescribed. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. To compensate for this. he can determine which percentage of HRR is a good starting point for him. if he is in poor shape. Thus. one can be sure that the intensity is enough to improve his cardio fitness level. One's ability to monitor the heart rate is the key to success in cr training. For example. at 70 percent HRR. For example. at 80 percent MHR. he could start at 85 percent of his HRR. and relative conditioning level. and.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. resting heart rate.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. graphic$$$$$$ When using the MHR method. a 20. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. By determining one's maximum heart rate. if he is in excellent shape. at 60 percent HRR. As a result. if he is in relatively good shape. graphic$$$$$$ Percent MHR Method With this method. a person who is in poor shape should exercise at 70 percent of his MHR. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. A person using this method may exercise at an intensity which is not high enough to cause a training effect. the THR is figured using the estimated maximal heart rate. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. one must compensate for its built-in weakness. A athlete determines his estimated maximum heart rate by subtracting his age from 220. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. at 90 percent MHR.
83 or 27) if he is exercising at the right intensity. or maintain. When the calculations produce a fraction of a heart beat. At this time.70) before it is multiplied by the HRR. For example. he should know his THR (the heart rate at which he needs to exercise to get a training effect). and immediately after exercising. a THR of 160.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. and lungs an adequate training stimulus.70 and 131 is 91. 160.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. the percentage (70 percent in this example) is converted to the decimal form (0. (See Figure 2-1A. the product obtained by multiplying 0. he must exercise harder to increase his pulse to the THR. Exercising at any lower percentage of HRR does not give the heart. As shown. or to see if one is within the THR during and right after exercise. When 91. then multiply this by six to get his heart rate for one minute. an adequate level of fitness. place the tip of the third finger lightly over one of the carotid arteries in the neck. the value is rounded off to the nearest whole number. In this case.7. as in the example. and the heart rate will have leveled off. . If his pulse rate is below the THR.7 is added to the RHR of 69. the athlete should monitor his heart rate. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. In summary.7 results. This will let him determine if his training intensity is high enough to improve his cr fitness level.) Yet another way is to place the hand over the heart and count the number ofheart beats. These arteries are located to the left and right of the Adam's apple. The result is then added to the resting heart rate (RHR) to get the THR.) During aerobic exercise. To determine the RHR.7 BPM is rounded off to give a THR of 161 BPM. He should count his pulse for 10 seconds. (See Figure 2-lB. muscles. During the 10. Before anyone begins aerobic training.second period. (See Figure 2-1 C. Thus. the body will usually have reached a "Steady State" after five minutes of exercise. particularly if they cannot find more than 20 minutes for cr exercise. the athlete should get a count of 27 beats (161/6= 26. use the THR of 161 BPM figured above. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.
TYPE First we will discuss aerobic training. A athlete who maintains his THR throughout a 20. a 40-year-old athlete with a low fitness level should. gives an error of six BPM. It is inversely related to intensity. The more intense the activity.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. Another way to gauge exercise intensity is "perceived exertion. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. during aerobic 70 percent HRR. the longer the required duration. refers to how long one exercises. then start with a basic program. If not. If he takes only one pulse check. Using this figure. Walking is a great place to start. • Start with basic aerobics and work up as your tolerance increases.If his pulse is abovethe THR. TIME Time. He should check his exercise and post exercise pulse rate at least once each workout. the less intense the activity. or duration. talk to your doctor. To improve cr fitness. since one missed beat during the 10-second count. he should do it five minutes into the workout. For example. the athlete must train for at least 20 to 30 minutes at his THR. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. your body will work to improve its function by improving how much work your heart can do. To find out if you have any limitations." This method relies on how difficult the exercise seems to be. an athlete can easily find his own THR just by knowing his age and general fitness level. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. He should count as accurately as possible. In this type of training. . he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. multiplied by six. the shorter the time needed to produce or maintain a training effect. Here are some tips for you to get in aerobic training.
Rope skipping. . -Handball (singles). elliptical machines.) -Racquetball (singles). Swimming.Stair climbing. . playing your favorite sport. SECONDARY (Done with partners or opponents of equal or greater ability. . though.Jogging.Bicycling (road/street). -Tennis (singles).Exercising to music. . . • Move on to more aerobic style exercises. . and other physical activities are perfect for aerobics. bike riding.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. as soon as your body allows for it. . They must also be of sufficient duration and intensity (60 to 90 percent HRR).Skiing (cross-country). .Road marching.Rowing. . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. . Your goal is to start with 10 minutes of continuous aerobics three times a week. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . running.Running. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. . You should try to increase this to 30 minutes three times per week. .Walking (vigorous).Swimming. -Basketball (full court).Bicycling (stationary).
The elbows are bent so the forearms are relaxed and held loosely at waist level. he should do two things: 1) gradually buildup to running that frequently. and legs. to do this safely.) The toes point straight ahead. Every activity has its drawbacks and you must weigh the advantages and disadvantages. The most common injuries result from running and occur to the feet. The faster the run. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. Some athletes may need instruction to improve their running ability. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. and. A well-conditioned athlete can run five to six times a week. knees. the faster the arm action.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. athletes need information on ways to prevent running injuries. (cross-body arm movements waste energy. 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. ankles. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. However. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . I prefer the rowing machine as It can avoid injuries associated with running. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. and the feet strike on the heel and push off at the big toe. but can also be a major cause of injuries. The arms swing naturally from front to rear in straight lines. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. Proper warm-up and cool-down. INTERVAL TRAINING Interval training also works the cardiorespiratory system. help prevent injuries. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. Besides learning running techniques.
will be 3 minutes. 2. Recovery periods. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. In this way. twice the length of the work-interval periods.1 to 4 seconds = 1:59 to 1:56. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. 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. bicycling. swimming. In interval training. Using the work-interval time for each 440-yard lap from Step 3. 52 seconds long (1:56 + 1:56 = 3:52). 56 seconds to 1 minute. and his estimated pace for 1 mile is one half of this or 8:00 minutes.) Thus. 56 seconds (1:56) for each 440-yard run. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. These recovery periods. 59 seconds during interval training based on the athlete's 16:00. (8:00 minutes/4 = 2:00 minutes per 440 yards. If a athlete's actual 1-mile-race time is not known.mile run time. Using the time from Step 1. This type of intermittent training can also be used with activities such as cycling. the pace for an interval training workout is calculated as follows: Step 1. The athlete's 2-mile-run time is 16:00 minutes. 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. (2:00 minutes . and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. He does this repeatedly with periods of recovery placed between periods of fast running.relatively short time and increase his running speed. it can be estimated from his last APFT by taking one half of his 2-milerun time. Determine (or estimate) the actual 1-mile-race pace. Using a 2-mile-run time of 1600 minutes as an example. therefore. . Step 2. rowing. the energy systems used are allowed to recover. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four.) Step 3. hiking. each 440-yard lap should be run in 1 munute.
the heart rate usually falls to around 120 to 140 beats per minute. interval training should be introduced into his training program gradually and progressively. If he responds well. For each second of work. At first. As with any other new training method. refer to Table 2-1. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. another type of cardio vascular training sometimes called speed play. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. the athlete varies the intensity (speed) of the running during the . Each 440-yard jog should take twice as much time as the work interval (that is. monitoring THR and using it as a training guide is not necessary. 56 secons by an easy jog of 440 yards for recovery. As with any workout. athletes should start intervaI workouts with a warmup and end them with a cool-down. Because the heart rate is not the major concern during interval training. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. He may also do recovery workouts of easy jogging on off days. he should do it once a week. After a athlete has reached a good cardio vascular fitness level using the THR method. there are two seconds of recovery. he may do it twice a week at the most. 3:52).This can be done on a 440-yard track(about 400 meters) as follows: 1. As the athlete becomes more conditioned. 2. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. As a result. with at least one recovery day in between. FARTLEK TRAINING In Fartlek training. his recovery is quicker. Follow each 440-yard run done in 1 minute. Because of the intense nature of interval training. he should be ready for interval training. During the recovery interval. It shows common 1 -mile times and the corresponding 440-yard times. the workto. Thus. 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.rest ratio is 1:2.
or on any other irregular terrain. In such cases. The unit is divided into ability groups using 2-mile-run times. At this time he recovers by jogging at an easy pace. Those who add non-running activities to their training may not improve running ability as a consequence. Instead of running at a constant speed. It consists of running a certain distance on a course laid out across fields. Alternate Forms of Aerobic Exercise Some athletes cannot run. As with all exercise. neither the running nor recovery interval is timed. and they can accommodate large numbers of athletes.workout. However. It should then be gradually increased to four miles. It can be used as both a physical conditioning activity and a competitive event. through woods. For these reasons. and the running is not done on a track. he starts with very slow jogging. The object is to cover the distance in the shortest time. Cross-country runs have several advantages: they provide variety in physical fitness training. he runs hard for a few minutes until he feels the need to slow down. many runners prefer Fartlek training to interval training. Each group starts its run at the same time. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. depending on the terrain and fitness level. In Fartlek training. 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. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. At first. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. The speed and distance can be increased gradually as the athletes' conditioning improves. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. they may use other activities as supplements or alternatives. the distance should be one mile or less. athletes should start slowly and progress gradually. bicycling. . over hills. Swimming. the athlete varies the intensity (speed) of the running throughout the workout. When ready.
By modifying their THRs in this manner while swimming. For injured athletes. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. cycling. CYCLING . and do pool-side kicking for an excellent aerobic workout. one's THR should be lower than while doing the other forms of aerobic exercise. Body position that enhances the blood's return to the heart. he should stop to check his pulse. Compared with all the other modes of aerobic exercise presented in this manual (e. rope jumping. the heart does not beat as fast as when doing the other types of exercise at the same work rate. a athlete should set his THR about 10 bpm lower than while running. After five minutes. running. Some advantages of swimming include the following: Involvement of all the major musclegroups. etc. in order to effectively train the cardio vascular system during swimming. It is used to supplement running and develop upper body endurance and limited strength. Thus. in swimming. adjust the intensity. They can also do calisthenics in the water. The swimmer should start slowly with a restful stroke.g. For example. walking. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. This is because.) in swimming alone. if needed. Non-swimmers can run in waist-to chest-deep water. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body.SWIMMING Swimming is a good alternative to running. Together these activities combine walking and running with moderate resistance work for the upper body. which minimizes lower body stress in overweight athletes. tread water.. compare it with his THR and. athletes will help to ensure that they are working at the proper intensity. cross-country skiing. Partial support of body weight by the water.
The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). even the most unfit athletes should reach a level of conditioning that lets them move into a running program. He can increase the intensity by adding hills or stairs. After about three months. It is enjoyable. and increasing velocity. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. unless walking is done for a long time at the correct intensity. Athletes can alter the cycling intensity by changing gears.Cycling is an excellent exercise for developing cardio fitness. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. and causes few injuries. As the walker's fitness increases. For interval training. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. The heart rate should be monitored to determine the intensity. However. WALKING Walking is another way to develop cardiorespiratory fitness. . it will not produce any significant cardio vascular conditioning. A simple way to increase walking speed is to carry the arms the same way as in running. requires no equipment. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout. the athlete can vary the speed and resistance and use periods of active For swimming. Dis. he should walk 45 to 60 minutes at a faster pace. adding hill Cycling should be work. athletes can bicycle outdoors or on a stationary cycling machine indoors. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. a athlete recovery at low speed and/or low should set his THR at resistance.
Some runners use it as a substitute for running during bad weather. A beginner should select a jump rope that. endurance. However. these . It requires little equipment. boots. and is not affected by weather. Some of movement of the arms the highest levels of aerobic fitness and legs. The work load is determined by the difficulty of terrain. and racquetball) involve bursts of intense activity for short periods. and in parks and forests. with skis. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. may be done almost anywhere. is easily learned. The action is similar to that used in brisk walking. reaches to the armpits. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and the frequency and duration of rest periods. open fields. golf courses. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. Equipment is reasonably priced. and the time spent jumping should be increased as the fitness level improves.on country roads. and poles often obtainable from the outdoor recreation services. and the intensity may be varied as in running. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. They should attain and maintain their THR to ensure a training effect. Although some regions lack snow. when doubled and stood on. however. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. the pace. developing ever measured have been found in muscular and cr cross-country skiers. squash. Rope jumping. Cross-country skiing is easy to learn. one form or another of crosscountry skiing can be done almost anywhere . 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.
hops. If strengthening exercises are included. If played vigorously each day. and it can be totally individualized to every fitness level by varying the frequency. but the reverse is not necessarily true. Workouts can be done in a small space by diverse groups of varying fitness levels. One can move to various tempos while jogging or doing jumping jacks. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. they may be an adequate substitute for lowlevel aerobic training. they are closely related. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Because running increases endurance. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. 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. or many other calisthenics. the workout addresses every component of fitness. challenging activity that combines exercise and rhythmic movements. . Warm-up and cooldown stretches should be included in the aerobic workout. intensity. bodybuilding athletes need a high level of muscular endurance and strength. jumps. There is no prerequisite skill. and duration. it helps improve performance in racket sports. Although muscular endurance and strength are separate fitness components. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. In addition to cardiorespiratory fitness.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. It is a motivating.
Muscle burns through fat faster. you will be able to move flabby muscles and fat into lean muscles. and the lifting of weights. while not precisely controlling the speed of movement. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. you also need to consider adding strength training to your workout.Strength Training Along with aerobic training. for example. Common examples are push-ups.If you need to lose some weight. allowing you to lose weight faster. Strength training is essential because it allows you to improve the way that your body works. isotonic. you don't have to be a body builder here. movements or even in accidents. affect it by varying the resistance throughout the range of motion. But. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. Muscles that are strong are less likely to become injured. Now. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. as when pushing against a wall. with less likelihood of being strained or hurt through your daily exercises. at 180 degrees per second. Muscular Contractions Isometric. Isokinetic contraction causes the angle at the joint to change at a constant rate. This requires the use of isokinetic machines. They are able to be used easier. too. You don't have to have bulging muscles. strength training is a very essential aspect of making sure that happens. Force is produced with no change in the angle of the joint. They are described here. Isometric contraction produces contraction but no movement. To achieve a constant speed of movement. you do want to develop lean muscles that are strong and therefore healthy. There are other resistance-training machines which. With strength training. sit-ups. .
or isokinetic contractions. Isotonic and isokinetic contractions have two specific phases . As a result. on the upward phase of the biceps curl. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. the biceps are shortening. This is an eccentric (negative) contraction. For example. The nature of the eccentric contraction. so there is more muscle soreness following eccentric work. it is important to know the following strength-training terms: Full range of motion. the overload must be applied thoughout the full range of motion. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. To understand the principle of overload. it adapts by becoming stronger. isotonic. In the concentric phase (shortening) the muscle contracts. may produce greater strength gains. makes the muscle and connective tissue more susceptible to damage. Exercise a joint and its associated muscles through its complete . This greater overload. the muscle may be able to handle more of an overload eccentrically. and each will result in strength gains if done properly. while in the eccentric phase (elongation) the muscle returns to its normal length. To obtain optimal gains. During the lowering phase of the curl the biceps are lengthening.the concentric or "positive" phase and the eccentric or "negative" phase. Actually. When a muscle is overloaded. however.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. whether by isometric. in return. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. This is a concentric (positive) contraction. Each type of contraction has advantages and disadvantages.
it adapts by becoming stronger. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. When a muscle is overloaded by isometric. This is crucial to strength development. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Similarly. one repetition has been completed.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. isotonic. Set This is a series of repetitions done without rest. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). A 10-RM is the maximum weight one can lift correctly 10 times. . Muscle Failure This is the inability of a person to do another correct repetition in a set. or isokinetic contractions.
to develop both muscle endurance and strength. However. These principles are overload. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. and variety. The exerciser finds and uses that weight which lets him do the correct number of repetitions. The weight should also not be too heavy. progression. recovery. the muscle must be overloaded. the weight selected should be heavier and the RM will also be different. an effective range is a 3-7 RM. If one cannot do at least three repetitions of an exercise. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. multiply 200 pounds by 70 percent [200 X 0. For example. This weight is the 8-12 RM for that exercise. In other words. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. For example. after doing from 8 to 12 repetitions. specificity. The weight should be heavy enough so that.) A better and easier method is the repetition maximum (RM) method. balance. . Although the greatest improvements seem to come from resistances of about 6-RM.70 = 140 pounds] to get 70 percent of the 1 -RM. the seven principles of exercise must be applied to all muscular endurance and strength training. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. For a muscle to increase in strength. 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. he momentarily cannot correctly do another repetition. if a athlete's 1 -RM is 200 pounds. to achieve enough overload. regularity. This weight is the 3-7 RM for that exercise. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. the resistance is too great and should be reduced. OVERLOAD The overload principle is the basis for all exercise training programs. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. (For example.
PROGRESSION When an overload is applied to a muscle.Athletes who are just beginning a resistance-training program should not start with heavy weights. To optimize a athlete's performance.Using any combination of the above. . If the workload is not progressively increased to keep pace with newly won strength. When a athlete can correctly do the upper limit of repetitions for . gains in muscular endurance will be greater than when using a 15-RM weight. it adapts by becoming stronger and/or by improving its endurance. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise.) . Whichever RM range is selected. the greater the number of repetitions per set.Increasing the resistance. there will be no further gains. the greater will be the improvement in muscle endurance and the smaller the gains in strength.Increasing the number of sets. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. To develop muscular endurance. . With continued training.Increasing the speed of movement in the concentric phase. (Good form is more important than the speed of movement. the athlete must always strive to overload his muscles. his RM should be determined from an analysis of the critical tasks of his sport. However. For example. . most athletes will benefit most from a resistance training program with an 8-12 RM. but the gain in strength will not be as great. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.Reducing the rest time between sets.Increasing the number of repetitions per set. 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. An overload may be achieved by any of the following methods: . . when an athlete trains with a 25-RM weight.
He continues to work with that weight until he can complete all eight repetitions in each set. he feels the muscles on each side of the joints where motion occurs. Exercise must be done regularly to produce a training effect. He should continue with that weight until he can do 12 repetitions correctly. The principle of regularity also applies to the exercises for individual muscle groups. If the athlete's performance of a task is not adequate or if he wishes to improve. it is usually time to increase the resistance.12 RM). he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. the athlete must do resistance movements that are as similar as possible to those of doing the task. Sporadic exercise may do more harm than good. he ensures maximum carryover value to his chosen sports. To improve his muscular endurance and strength. RECOVERY . In a multi-set routine. These groups can be identified by doing a simple assessment. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. The athlete slowly does work-related movements he wants to improve and. if his plan is to do 12 repetitions in the bench press. but three workouts per week are best for optimal gains. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. REGULARITY Exercise must be done regularly to produce a training effect.the set without reaching muscle failure. In this way. For most athletes. in a given task. at the same time. the principle of regularity is violated and gains in strength are minimal. then increases the resistance by no more than 10 percent. For example. strength training for the identified muscle(s) will be beneficial. but when different muscle groups are exercised at each workout. He then should increase the weight by about 5 percent but no more than 10 percent. this upper limit should be 12 repetitions. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. if his goal is to do three sets of eight repetitions of an exercise. A athlete can work out three times a week.
the primary muscle groups should always be trained first in the workout. Recovery is also important within a workout. Strength training can be done every day only if the exercised muscle groups are rotated. the arms. Someone at beginners level should work out all three main muscle groups. It's important to note that when training the primary muscle groups. There should be at least a 48-hour recovery period between workouts for the same muscle groups. on the intensity of the workout. For beginners. For example. Beyond this basic level of training. the recovery time between sets should be 30 to 180 seconds. The chest. The recovery time between different exercises and sets depends. the legs. I recommend that you remain at this level for at least three months. MUSCLE GROUPS There are three main muscle groups. but they should allow at least one days recovery and between workout days. you begin training different sections of your body in each workout.the neck and the midsection. Wednesday. you're also training secondary muscle groups at the same time. you may train your legs. when doing bench press. Normally. Sample workout routines are provided for someone at this level of training. The muscles must be allowed sufficient recovery time to adapt. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. then you simply repeat the sequence once again. and it's okay to work out all three muscle groups in each workout. so that the same muscle or muscle group is not exercised on consecutive days. 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. Consecutive days of hard resistance training for the same muscle group can be detrimental. This is because when you train the primary muscle groups you also train the secondary ones. the upper back and the thighs. in part. and Friday and the upper body muscles on Tuesday. For example. When exercising in this fasion. you will be training your shoulders and arms to some extent as well as the chest. You can move on to a four day routine.There should be at least a 48-hour recovery period between workouts for the same muscle group. the legs can be trained with weights on Monday. Following this you would have a day off. and Saturday. Thursday. at this level. There are also secondary muscle groups. and it is possible to have more than one day off or to put the rest days in between which ever days suit. . So for example.
while activating the opposing muscle results in the opposite. as a result. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. If you do use too much weight. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). It's always important to judge by the feeling in your muscles and your general energy level. It is important to do exercises that work all the major muscle groups in both the upper and lower body. Sequence the program to exercise the larger muscle groups first. do not hesitate to take a rest and spend some time recuperating. But training at this level is not recommended for basic or intermediate level athletes. If you go for a run on one day.Beyond the four-day routine are five and six day routines. . for example then the following day. I have seen this happen many many time's. in turn. you can train your upper body. Personally. For example. For this reason. Split routines can also be used to integrate cardio training with weight training. then the smaller muscIes. As a result. or pushing. Most muscles are organized into opposing pairs. Examples of these workouts are given later. follow an overhead press with a lat pull-down exercise. followed by the muscles of the upper back and chest. movement. If curls are done first. BALANCE When developing a strength training program. When you are ready for a day off. There's little point in exercising at all if you only intend to do it for three months. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. The latissimus dorsi muscles will not be overloaded and. This technique helps ensure good strength balance between opposing muscle groups which may. 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. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. 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. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. they may not benefit very much from the workout. reduce the risk of injury. When planning a training session. Activating one muscle results in a pulling motion. For example.
training program can be very boring. he can switch to partner-resisted exercises or another form of resistance training. namely. Using different equipment. for variety or due to necessity (for example. To ensure safety and the best results. There are also other factors to consider. For example. Correct breathing is another safety factor in strength training. who can observe his performance as he exercises. A poorly designed strength. Breathing should be constant during exercise. Lifting too much weight forces a compromise in form and may lead to injury. Each athlete must understand how to do each lift correctly before he starts his strength training program. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. 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. Also. improvement will occur. exercise selection. and altering the volume and intensity are good ways to add variety. However. or spotter. both should know how to use the equipment and the proper spotting technique for each exercise. The athlete should periodically substitute different exercises for a given muscle group(s). The athlete should never hold his breath. and neck. abdominal. As a general rule. A natural tendency in strength training is to see how much weight one can lift. safety. he can do squats with a barbell instead of leg presses on a weight machine. As long as all muscle groups are exercised at the proper intensity.then the arms. as this can cause dizziness and even loss of consciousness. when in the field). All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. The weight lifter should always do weight training with a partner. and they may also produce better results. and phases of conditioning. changing the exercises. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . low back.
the floor. They should include those for the muscles of the leg. Power lifting is probably safer than an Olympic lifting. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. low back. and not for . and inhale during the negative (eccentric) phase as the weight returns toward the floor. This is because the exercises have been selected purely for for their strength properties. This will help him train a greater number of muscles in a given time. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. The exercise should provide movement at more than one joint. only works the arm flexor muscles. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. however. 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 pull-down exercise produces motion at both the shoulder and elbow joints. EXERCISE SELECTION When beginning a resistance-training program. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. especially beginners. These exercises will be detailed in a following section. most of the exercises in the program should be "multi-joint" exercises. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. but are good for developing strength. shoulders. The concentration curl. an exercise like concentration curls for the biceps muscles of the upper arm. For example. and so forth. For most people. although an effective exercise. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. increasing strength is only secondary to someone that is serious about body building. Also. For example. On the other hand. Usually eight wellchosen exercises will serve as a good starting point. only involves the elbow joint.
Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. conditioning. If he can do only seven repetitions of an exercise. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. By the end of the second week (4 to 6 workouts). PHASES OF CONDITIONING There are three phases of conditioning: preparatory. P. he should increase the weight until he can again do only 8 to 12 repetitions. and with higher repetitions usually between 12 and 20 reps. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. and ligaments. Power lifting exercises will also be explained in detail in their own section. During this phase. the weight should be increased. he should use progressively heavier weights. and maintenance. because the beginner must concentrate at first on learning the proper form for each exercise.any traditional reason. This is very important. Circuit training is done with lighter weights. if he can do more than 12. When he can do more than 12 repetitions of any exercise. . Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. Also less rest is taken between sets during the workout. Several different circuit training routines will be given in this book. the weight must be reduced. During the second week. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. H. joints. A training is one particular form of circuit training.
Instead. As long as he continues to progress and get stronger. however. he does not need to do more than one set per exercise. unlike exercises performed in cadence or for a specific number of repetitions. Three sets per exercise is the maximum most athletes will ever need to do. one can maintain them by training the major muscle groups properly one or two times a week. . set of that exercise is done in an equal or lesser time period. Maintenance Phase Once the athlete reaches a high level of fitness. 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. After an appropriate period of rest. recovery period. The use of timed sets. throughout his life. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. Although training three times a week for muscle endurance and strength gives the best results. a second. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. the maintenance phase is used to maintain that level.This usually involves an increase in weight of about five percent. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. ideally. This process continues indefinitely. is required to reach and maintain peak fitness levels. The exercise period. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. The maintenance phase should be continued throughout his career and. As with aerobic training. It does not hold back the more capable performer by restricting the number of repetitions he may do. More frequent training. third. 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 emphasis in this phase is no longer on progression but on retention. If he stops making progress with one set of 8 to 12 repetitions per exercise. As time goes on and he progresses. and so on. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine.
Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. by increasing the number of timed sets performed. For this reason. Following this sequence ensures that all major muscles are worked. When . Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. or by any combination of these. This is because the muscles worked by those two exercises will already be pre-exhausted. At the same time. several of these will be given. First. Then. This is done by lengthening the time period of any or all timed sets. when a athlete performs a workout geared to develop muscle endurance and strength. This having been said. Thus. a training regimen which exercises all be developed and followed. different types of push-ups (regular. and so forth) can be done. Below. In this way. abdominal curls. as a general rule. As the athletes' levels of fitness improve. wide-hand. close-hand. Thus. perform a workout to strengthen all of the body's major muscles.Timed sets can be applied to improving athlete's sit-up and push-up performance. the difficulty of the activity can be increased. by decreasing any rest period between timed sets. abdominal twists. do timed sets to improve push-up and sit-up performance. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. those muscle groups worked by the sit-up or pushup event. here is a very time-efficient way of conducting push-up/sit-up improvement. or give priority to. 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 3.5 minutes. and vice versa. and to be assured that all emergencies can be met. 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. the best procedure to follow when doing a resistance exercise is as follows. and so forth) and sit-ups (regular. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. To meet this goal. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. a muscle endurance or strength training workout should not be designed to work exclusively. To add variety and increase the overall effectiveness of the activity. This ensures continued gains and minimizes boredom. feet-elevated.
To ensure a good. For example. an athlete may reach temporary muscle failure at any time before the set is over. During a timed set of push-ups. rest intervals must be placed between timed sets. Finally. However. The exercises should be done in the order presented. where they are located. because of the nature of the situp. If this happens. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. Thus.performing this type of workout. major muscle groups. balanced workout. for the more advanced lifter. athletes can before doing the other. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. the times listed in the chart above may prove to be too long or too short for some athletes. for the beginner.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. In the same way. and make adjustments accordingly. The beginning weight-training program will work most of the important. and their primary action. and biceps curl. or vice versa. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. he should immediately drop to his knees and continue doing modified push-ups on his knees. This program also includes exercises to strengthen the neck muscles. athletes must set goals for themselves. as in any endeavor. It has some duplication with respect to the lat pulldown. This applies when doing each timed set. graphic 3-6@@@@@@ . pay attention to how the athletes are responding. It is a good program for beginners and for those whose time is limited. Major Muscle Groups In designing a workout it is important to know the major muscle groups. this program may overwork some muscle groups. For example. When using timed sets for push-up and sit-up improvement. several timed sets of push-ups can be done followed by several sets of situps. With this approach. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups.
lurch. Do not twist. 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. Always breathe when lifting. lunge. With strength training. relaxed position (prestretched). you should add in ten minutes per day three times per week at least. and more effectively. and end the concentric phase in a fully contracted position. or arch the body. This helps to increase motivation. Begin from a fully extended. 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.Here are some tips for exercising through strength training. and inhale during the eccentric (negative) phase. and return the weight to the starting position in a controlled manner during the eccentric phase. Again. • Consider working with a physical trainer. Exhale during the concentric (positive] phase of contraction. Perform all exercises through their full range of motion. Otherwise you can have a training partner to help with spotting. you'll want to increase this number over time to at least 30 minutes per day three times per week. You'll enjoy it and you'll see improvement in the tone of your body quickly. then the smaller ones. • Work with a low amount of weight first. or with the correct equipment training alone is OK too. and safety. This can cause serious injury. This small investment of time and money will allow you to improve your overall muscle mass faster. • Change up the exercises that you do so that the process is easy and fun. the intensity of the workout. Accelerate the weight through the concentric phase of contraction. Always use strict form. Exercise the large muscle groups first. . Rest from 30 to 180 seconds between different exercises and sets of a given exercise.
Alternate pulling and pushing exercises. They can improve an untrained athlete's level of strength. to let the body recover and help prevent over training and injury. For example. or partners. situps. but the rest of the body must also be trained. athletes should warm up. Never increase the resistance used by more than 10 percent at a time. and follow the principles of exercise previously outlined. not just specific areas. However. three times a week. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. the result is largely the same. Although many towns have excellent strength-training facilities. dips. Progress slowly. Train the whole body. The availability of facilities may vary. but not more than 96 hours. the development of strength does not require expensive equipment. . cool down. sandbags. Exercise Programs When developing strength programs for people. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. and single-leg squats are examples of exercises which use a person's body weight.Allow at least 48 hours of recovery between workouts. Sandbags may seem unusual but have some advantages. there are limits to the type of training that can be done. it is unreasonable to expect that all folks can use them on a regular basis. Ensure that every training program is balanced. Whether the training uses expensive machines. Pull-ups. follow triceps extensions with biceps curls. to progressively overload his muscles. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Concentrating on weak areas is all right. The weight of the bags can be varied depending on the amount of fill. Sandbag exercises are very effective in strength-training circuits. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. All that is required is for the athlete. pushups. As with all training. safety is a critical factor.
weight training. increased caloric intake. More than one exercise per muscle group may be used. The speed of movement for PREs should always be slowand controlled. Following are descriptions and illustrations of several PREs. The longer the partners work together. Workouts are designed to focus on certain muscle categories. It uses the force of gravity to oppose the force generated by muscles through contraction. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. As a general rule. and foods are consumed with the intention to build the body's metabolism and increase mass. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. Weight training uses a variety of specialized equipment designed to target specific muscle . This section will focus on weight training for body builders. and rest. the negative part of each exercise should take at least as long to complete as the positive part. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. 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. 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. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. the second half of each repetition as the exerciser returns to the starting position). They must communicate with each other to ensure that neither too much nor too little resistance is applied. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. the more effective they should become in providing the proper resistance for each exercise. It is achieved through muscle conditioning.
or shape. Personally I have never used a personal trainer or even a training partner. Another form of weight training is resistance training. exercises. I find I can concentrate better working out by myself. First. The basic principles of weight training are pretty much the same as those of strength training. Equipment used in weight training include barbells. While they are not exactly the same. and weight moved to cause desired increases in strength. you risk muscle injury which could hinder your progress. Different weights will give different types of resistance. Some people refer to weight training as strength training. tempo. Most gyms offer the services of a personal trainer that comes with the membership fee. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. the overall tone of that muscle will grow over time. Weight training is one type of strength training using weights as the primary force to build muscle mass. It involves a manipulation of the numbers of reps. You need to build up your strength and over-working your muscles can cause more harm than good. The specific combination of reps.groups and movements. you should not just "jump right in". endurance. and weight depends upon the desires of the body builder. Some of your muscles might be naturally stronger than others. If you are a beginner at weight training. pulleys. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. exercise types. When your muscles are resisting a weight. Building up slowly allows muscles to develop appropriate strengths relative to each other. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. size. 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. If you want to undertake it yourself. These trainers can suggest specific workouts for you to begin with. If you don't use good form in weight training. we'll define some common exercises for clarification. they are both similar to each other. EXERCISES . Strength training focuses on increasing muscular strength and size. sets. sets. dumbbells.
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
Keep your upper arms close to your head. Employees at the gym can help you with proper use of the machines. . front dumbell raise Standing Military Press For this exercise. Press the bar to arm's length over your head. let's look at a couple of sample workouts. seated or standing or with 2 dumbbells and your palms facing in. Press bar overhead to arm's length. Return to the starting position.Hold a barbell with hands a little closer together than shoulder width. Lie on an incline bench and position your head at the top. This can also be done with straight bar. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. side dumbell raise. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. dumbell press. If you are going to join a gym. you will use a barbell. shoulders military press. Stand with your legs about shoulder width apart and lift the barbell to your chest. military raise. they will have many specialty machines that will work specific parts of your body. 2 dumbbells. front barbell raise. Now that you know what exercises to do. Lock your legs and hips and keep your elbows in slightly under the bar. The exercises listed above can be done either in a gym or in your home. This exercise can also be performed with dumbbells or seated on a weight bench.
Keep your body and wrists straight. keeping it close to your body. Pull the bar straight up towards your chin.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. .
depending on what you want to work most. Don't swing! Front Dumbbell Raise . Don't cheat by leaning forward or backward. Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders.
palms facing backward.Stand with a dumbbell in each hand. Your feet should be about shoulder width apart. Then slowly lower them back down to your side again. so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Hold a dumbbell in each hand with your palms turned toward your body. lower the weight while simultaneously lifting the weight in your right hand. Make sure you are lifting the dumbbells up rather than swinging them up. With a smooth. but not quite locked. . controlled motion. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Don't lean forward while doing this either or you risk injury to your back.
Your left arm should be locked at the elbow so it will support the weight of your upper body. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Raise your shoulders up as far as you can go then slowly return to the starting position. Your back should be flat and almost parallel with the floor.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Before starting. Concentrate on pulling your elbow back as far as it can go. Switch arms after one set. look straight ahead instead of at the floor so you can keep your back straight. . Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Reach down and pick up a dumbbell with your right hand. Droop your shoulders down as far as possible. Hold two dumbbells with your arms hanging at your sides. The dumbbell should end up roughly parallel with your torso.
press the weight up back to the starting position. or adapted for use without the machine. not your neck. Once you reach the bottom position. . Standing Calf Raises This can be done with a specific machine found in a gym. Return slowly to the upper position. You can put your heels on a 1 inch block to further work the quads. Stiff Leg Barbell Place a barbell on your shoulders. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Bend at your waist with your legs locked. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. This can also be done holding a barbell. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Firmly grip the bar with your hands almost twice your shoulder width apart. This can also be done with your knees slightly bent. until your upper body is parallel to the floor. Keep your back as straight as possible and your chin up.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. You can also use a wider stance to work the inner quads even more. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Keep your head up and your back completely straight. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back.
sit your hips back (like you are going to sit in a chair). and lean forward slightly at the waist. Position your right leg forward in a long stride. Reach one foot back and place your toe on the box. or alternate legs for each rep. Keeping your front foot flat on the floor. Your shoulders should be directly over your front foot. then slowly straighten your legs and raise your body back up to a standing position. and straightening your leg. the more difficult the exercise. Mid Section . your knee should be directly over your toe. If you have difficulty lowering yourself down this far. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. bend your knee (of your front leg). your hips should be sitting back. Place a barbell behind your head at the base of your neck. raise yourself by pushing your hips slightly forward and up toward the ceiling. Stand up straight. Slowly bend your knees. Grasp the barbell with both hands with a wider than shoulder width grip. lowering your hips so your rear knee just clears the floor. Complete a full set. Keep your opposite foot flat on the floor and point your toes forward. Keep your back tight and your chest out throughout the entire exercise. Return to the starting position. Pause briefly in this position.the higher the box. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. then switch legs and repeat. your thigh and lower leg form a right angle. At this point. your shoulders should be directly over front foot. Lift your chest up and look straight ahead. At this point. leading with your head and chest. Keep your head and neck in line with your torso so that you are looking forward. Now. and your chest should be directly over the middle of your thigh. Your foot should be far enough in front of you so that when you bend your right knee. 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.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Lunges Place a barbell on your upper back. lower yourself until the knee of your front leg is bent 90 degrees.
Crunches Lie flat on your back with your feet flat on the ground. and your lower back should remain on the floor. controlled movement . place them three to four inches apart and point your toes inward so they touch. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Your shoulders should come up off the floor only about four inches. Begin to roll your shoulders off the floor. If you are resting your feet on a bench. Continue to push down as hard as you can with your lower back. or resting on a bench with your knees bent at a 90 degree angle.don't cheat yourself by using momentum! Workout Routines Bulk Up . Place your hands lightly on either side of your head keeping your elbows in. Focus on slow.
Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You can adapt it as needed to suit your workout goals. As a beginner. The reason is simple: as you get more experienced. This can be simple stretching as you get your body ready to work. get sore but bounce back quicker since the muscular damage isn't as severe. A warm-up session prior to working out can not only help get your body ready for exercise. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. you can work out more frequently than more advanced body builders. you learn to push your muscles harder and inflict more damage that takes longer to recover from. . two-steps-forward.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. This is what bodybuilding is all about – a continuous cycle of one-step-back.Upper Body For the following exercises. Again. With any workout. If the word "damage" makes you flinch. but your mind will get prepared as well. This can also be simple stretching exercises and deep breathing. it's important to start out slow and not push yourself beyond your limits. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. you need to start out with some warm up exercises. You should also have an appropriate cool down period after you are done working out. It's a good thing for a bodybuilder to incur limited muscle damage. Day 1 . Beginners. repeated over and over on a weekly basis. 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. begin with two sets of 10-12 reps each. on the other hand. This plan is just a suggestion. don't worry. You can progressively increase the amount of weight you lift as you get stronger.
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 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.Lower Body and Abs Again.Upper Body Increase your sets to 3 doing 10 .• 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.
Chest.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 .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. Here is a sample three day workout.Rest If a four day workout plan is too much for you.Back. consider starting out with a two or three day plan. Day 1 . . but if you need to start out slowly. and Abs Do three sets of 12-15 reps each. Keep in mind that you won't get results as quickly with a fewer day workout. • 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 . it can still be effective.
• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . Triceps. but you can choose whatever foods you want to get what you need. During training. your body can take advantage of that extra blood flow and work the muscles more efficiently. This is to make sure that you have enough energy to make it through your entire workout. you should eat some protein and carbohydrates. 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. By doing this. there is increased blood flow to the muscles. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. Many people opt for a protein shake and a bowl of rice. 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. .
The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. strength. add a little weight and do the exercise again. flexibility. Circuit training is a term associated with specific training routines. coordination. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. not lift weights.It's a good idea to keep track of your workouts and how many sets and reps you are doing. you want to build your body. This is to get the blood flowing through the muscles. athletes' . muscular endurance. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. If you find that it's just a bit too easy. Be sure and rest between sets to allow your body to adjust and recover. and flexibility. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. 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. endurance. be sure to take note of how long it took you to get to that point. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. and speed. This could be a little time on a treadmill or walking. Circuits can also be designed to concentrate on sports skills. Usually that's around a minute or two. It describes calisthenic exercises for developing strength. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. On the second set. 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. The goal is to add weight until it's difficult to complete 8-12 reps. These include cardio endurance. try more weight.
VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. and no signal is given to move from one station to the next. athletes work at their own pace. . Almost any area can be used. . TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. it can provide both fun and a challenge to any athletes' physical and mental abilities.Increase the time per station along with the number of repetitions. but increase the number of repetitions. there is no set time for staying at each station. number of stations. Free Circuit In a free circuit. and sequence of stations. a specific length of time is set for each station. the free circuit requires little supervision. and athletes rotate through the stations on command. These include the time. circuits can be organized to exercise all the fitness components in a short period of time.common tasks. At the same time. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . These are discussed below. the quality and number of the repetitions done should be monitored. In addition. number of athletes. Each has distinct advantages.Keep the time for completion the same. Fixed Circuit In a fixed circuit. number of time. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. doing a fixed number of repetitions at each station. number of times the circuit is completed. and any number of athletes can exercise for various lengths of time. .Increase the number of times athletes go through the circuit. Progress is measured by the time needed to complete a circuit. Aside from this. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. number of stations. The time is monitored with a stopwatch. or any combination of these.
When a fixed circuit is run. The exercise time at each station may be reduced to 20 seconds the second and third time through. circuits to develop both strength and cr fitness may have as many as 20 stations. Having enough equipment reduces bottlenecks. in this instance a rope jumping station must have at least four jump ropes. a circuit may have ten stations. athletes may have to repeat the same circuit several times. A circuit geared for a limited objective (for example. and taking 15 seconds to move between stations. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Further. the time at each station should always be the same to avoid confusion and help maintain control. It is vital in a free circuit that no athlete stand around waiting for equipment. Number of Times a Circuit is Completed To achieve the desired training effect. and poor results. the athletesm should be divided into 10 groups of four each. respectively. Difficult exercises can be alternated with less difficult ones. On the other hand. Number of athletes If there are 10 stations and 40 athletes to be trained. developing lower-body strength) needs as few as six to eight stations. The whole workout takes less than 45 minutes including warm-up and cool-down. exercising for 30 seconds at each station. After the warm-up. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Each station must then be equipped to handle four athletes. exercise periods may be increased to 30 seconds or longer for all three rotations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down.Time One of the first things to consider is how long it should take to complete the circuit. . athletes can start a circuit at any station and still achieve the objective by completing the full circuit. For example. For example. slowdowns. As athletes become better conditioned. Another option is to have four rotations of the circuit. Consider also the time it takes to move from one station to the next. athletes may run through the circuit three times.
in a strength training circuit. The six steps below cover the most important pects of circuit development. grass drills. exercisers may follow . For example. For example. Arrange the Stations A circuit usually has 8 to 12 stations. However. he should not limit the circuit to only these activities. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. On the other hand. After deciding how many stations to include. the designer must decide how to arrange them. while muscular endurance work may be secondary. in a circuit for strength training. conditioning drills. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. increasing muscular strength may be the primary objective. 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. improving cardiorespiratory endurance may be the top priority. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. and guerrilla drills described in this section. the same muscle group should not be exercised at consecutive stations.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). Imagination and fun are important elements in developing circuits that hold the interest of athletes. but it may have as many as 20. For example. He can choose from the exercises. calisthenics.
If some exercises are harder than others. The choice of exercises for circuit training depends on the objectives of the circuit. Select the Training Sites Circuits may be conducted outdoors or indoors. Outdoors. they may run laps or run between spread-out stations if space is available. However. and all other useful information.the pushing motion of a bench press with the pulling motion of the seated row. If the designer wants to include running or jogging a certain distance between stations. spreading the stations too far apart may cause problems with control and supervision. In the gymnasium. By not exercising the same muscle group twice in a row. The sketch should include the activity and length of time at each station. each muscle has a chance to recover before it is used in another exercise. #########show exercises . In some cases. athletes can alternate hard exercises with easier ones. Another approach might be to alternate between upper and lower body exercises. The choice of exercises depends on the objectives of the circuit. he may do this in several ways. athletes may run five laps or for 20 to 40 seconds between stations. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. instructions for the stations are written on the signs. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. the number of stations. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. The necessary equipment is placed at each station.
On the other hand. Finally. and directions are provided below with respect to the actions and cadence. flutter kicks are an excellent way to condition the hip flexor muscles. However. With a slow cadence. The keys to avoiding injury while gaining training benefits are using correct form and intensity. cardio and muscular endurance. use 50 counts per minute unless otherwise directed. calisthenics such as the bend and reach. knee bender. Cardio Vascular and muscular encurance. SAFETY FACTORS While injury is always possible in any vigorous physical activity. and chin-up/pull-up. flexibility. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Nonetheless. a conditioned athlete may use multiple sets of flutter' kicks with good results. . the possibility of straining the lower back increases. squat bender. Use good judgment before performing these exercises. and strength. These calisthenics are noted. parallel bar dip. However. Although calisthenics have some value when included in a cardio circuit or when exercising to music. however. few calisthenic exercises are really unsafe or dangerous. shouId not do the advanced exercises highly fit athletes can do. following the directions written below will produce satisfactory results with a minimum risk of injury. some of the calisthenics listed below may be done in cadence. and side-straddle hop can best be used in the warm-up and cooldown periods. When doing exercises at a moderate cadence. may find certain exercises less safe than others. on the other hand. sit-up. for the average athlete. use 80 counts per minute. lunger. without support. for the average athlete who is of sound body.Calisthenics Calisthenics can be used to help develop coordination. athletes with low fitness levels. For example. with the lower back properly supported. Also. Calisthenics can be used to exercise most of the major muscle groups of the body. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. flexibility. and strength. because of predisposing conditions or injuries. such as trainees. will derive the greatest benefit from many of these exercises. Exercises such as the push-up. They can help develop coordination. some people. Poorly-coordinated athletes. Few exercises are inherently unsafe.
To ensure balance and regularity in the program. should be used. If this type of action is performed. develops all the fitness components. athletes should progressively train to build up to these exercises. Using such exercises for unconditioned athletes increases the risk of injury and accident. horizontal ladder. These exercises are beneficial when the athlete is fit and he does them in a regular. Such a program has variety. athletes can do running at THR with some light calisthenics and stretching. For example.The key to doing calisthenic exercises safely is to use common sense.Friday (M-W-F) training objective is cardio vascular fitness. This is especially true if someone has had a previous injury to the back. if athletes are working the same muscle groups and/or fitness components. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. a certain level of muscular strength is needed to do them safely. progressive manner. The day after a "hard" training day. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. The following are key points for ensuring safety during stretching and calisthenic exercises: . Programs that try to do too much too soon invite problems. if the Monday-Wednesday. The best technique is to train alternate muscle groups and/or fitness components on different days. ballistic (that is. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. they should work them at a reduced intensity to minimize stress and permit recovery. athletes can benefit from doing partner. wheelbarrow. slow stretching exercises. and follows the seven principles of exercise while.resisted exercises followed by a slow run. Also. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. at the same time. Progression and Recovery Other important principles for avoiding injury are progression and recovery. Therefore. and crab-walk exercises. Some athletes complain of shoulder problems resulting from rope climbing. it minimizes injuries caused by overuse. not conditioning drills done to cadence. However.
consider these easy and fun ways to get in the exercise that you need. . Your Overall Body Fitness Plan To improve the physical fitness of your body. • If you can't leave the television. use only slow. take them with you. CALISTHENIC EXERCISES The following are some common calisthenic exercises. ride the bike.. use a stationary bike. If you can't leave the kids.A combination of spinal rotation and bending should generally be avoided. controlled movements with little or no extra weight. To make it even better. you need to give it the physical movement that it needs. Use static (slow and sustained) stretching for warming up. cooling down. You get the exercise you need without missing your television program and time will fly by. . . During your favorite show. too.Stretch slowly and without pain and unnatural stress to a joint. Start by working in exercise through aerobics and strength training into your day. You can even start doing these things at home. Visit your local recreational center or community center. 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. which will make the process easier and even more enjoyable. head out for a walk with your spouse for a few minutes. This means feeding it the right regimen of movements.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. This is a great way to get in some quality time away from the television. However. ballistic (bouncy or jerky) stretching movements. • Do it with a pattern. if done.
An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. martial arts. tests can be used to assess flexibility in the hamstring and low-back areas. Stretching should not be painful. People with poor flexibility who try to stretch as far as others may injure themselves. When you begin to add these into your day. A simple toe-touch test can be used. to loss of flexibility. you'll probably find every excuse not to do them. loading. Developing and maintaining it are important parts of a fitness program. Swimming. you will come to enjoy exercising. Yet. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. climbing. but it should cause some discomfort because the muscles are being stretched beyond their normal length. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. Flexibility is a component of physical fitness. For many it's a great stress relief and it can be a lot of fun. It will make all of the difference in how effective it is for you. However. disease-free joints. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. running. Good flexibility can help an athlete accomplish such physical tasks as lifting. Make it your goal to actually put together a workout that you enjoy. These areas are commonly susceptible to injury due. in part. Your overall body fitness means exercise and movement. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. No one test can measure total-body flexibility. and physical work with greater efficiency and less risk of injury.• Do sports and other physical activities that you enjoy. It involves the ability to move a part of the body through the full range of motion allowed by normal. Flexibility is the range of movement of a joint or series of joints and their associated muscles. . Because people differ somewhat anatomically. comparing one person's flexibility with another's should not be done.
and it prevents strains and tears. The longer a stretch is held. for best results. . but no pain. the myotatic reflex causes it to tighten and attempt to shorten.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). the easier it is for the muscle to adapt to that length. passive. proprioceptive neuromuscular facilitation (PNF). It is a safe and effective method for improving flexibility. The reflex opposes changes in muscle length. by limiting range of motion and preventing the body from hurting itself. our muscles would be allowed to overextend and tear. it can be an obstacle to athletic development. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. When pain results from stretching. To counter the reflex. requiring a long slow recovery process. Set your stretching goals over a period of weeks or months. Static stretching should not be painful. and ballistic. This is the tension you feel during stretching exercises. not days. This lengthens the muscles without causing a reflex contraction in the stretched muscles. These are described here and shown later in this section. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. Stretching Techniques Using good stretching techniques can improve flexibility. The athlete assumes each stretching position slowly until he feels tension or tightness. You may weaken the muscle. He should hold each stretch for ten seconds or longer. stretching must be slow and deliberate. Although an important safety feature. Without it. When a muscle lengthens beyond a certain point. If you overstretch you can injure the muscle and end up decreasing your flexibility. There are four commonly recognized categories of stretching techniques: static. The athlete should feel slight discomfort. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. This lets the lengthened muscles adjust to the stretch without causing injury. Every muscle is subject to the myotatic reflex. especially during a sudden or extreme change.
and as part of a warm up for any athletic activity. such as a towel. Safety Guidelines Stretching is only beneficial if done properly. • Devote several minutes to stretching three to five days a week. Bouncing causes the muscles to tighten and increases the risk of injury. Gently stretch to a point of tension and hold. This is especially important if you've suffered a previous injury that may be affected by flexibility training. . He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. Stretch gradually. Other key points include: • Consult your doctor before starting any exercise program. to help him stretch. • Don't bounce or jerk when you stretch. jumping jacks etc. bike riding. and with proper form to avoid injury. or rubber tubing. Although this method may improve flexibility. for five to ten minutes before stretching to warm up the body. or dynamic. Individuals and units should not use ballistic stretching. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. • Complete a large muscle warm-up such as brisk walking. pole. 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. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. This produces a safe stretch through a range of motion he could not achieve without help. BALLISTIC STRETCHING Ballistic.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. including one increasing your flexibility. it often forces a muscle to stretch too far and may result in an injury.
circulation. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. then stretch further and hold that new position for 20-30 seconds. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. This causes a gradual increase in the heart rate. Do them during the cooldown to help maintain flexibility. it took years to get tight. . If you do. Stop if you feel any pain. assumed slowly and gradually. Type: Use static stretches. as well as passive stretching and/or PNF stretching. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility .• Don't hold your breath. and increases the temperature of the active muscles. Athletes should do these for five to seven minutes before vigorous exercise . breathe normally and deeply with a feeling of relaxing the body. . • Hold each stretch with a feeling of lengthening the targeted muscles. blood pressure. • You should never feel pain in your joints during stretching exercises. A recommended sequence of warmup activities follows. Remember. Frequency: Do flexibility exercises daily. • Hold the furthest point of any stretch for a few seconds. The following FITT factors apply when developing a flexibility program. • Don't overstretch. allow some time to see results. Be patient. stop immediately and consult your health care provider. FITT Factors You should include stretching exercises in all of your workouts. • If you're a beginner.Slow joggin-in-place or walking for one to two minutes. start slow & don't over do it. A mild sensation of pulling should be felt in the target area. not pain.
as this can be very dangerous. . thus helping reduce the risk of injury. After running. .Calisthenic exerciese. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. Stopping exercise suddenly can cause blood to pool in the muscles. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity.. for example. The following information explains the importance of cooling down and how to do it correctly.Slowly mimic the activities to be performed.Do not stop suddenly after vigorous exercise. thereby reducing blood flow to the heart and brain. arm circles. one should walk for one to two minutes. knee/ankle rotations) to gradually increase the joint's range of motion.Slow joint rotation exercises (for example. It also increases the joint's range of motion and positively affects the speed of muscular contraction. Work each major joint for 5 to 10 seconds. This helps prepare the neuromuscular pathways. Hold each stretch position for 10 to 15 seconds. static stretching of the muscles to be used during the upcoming activity. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. . Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. The warm-up increases the flow of blood to the muscles and tendons. to increase the intensity level before the activity or conditioning period. lift a lighter weight to warm-up before lifting a heavier one. and do not bounce or bob. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. and stretching exercises should be a major part of both.Slow. . . For example. as described in another section.
The following exercises should be performed slowly. if possible. . . @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. This may provide better movement and less friction in the joint. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. However. Athletes who are overweight should follow a fat loss program. There are also height to weight and circumference ratio's but these are the least accurate. Rotation Exercises Rotation exercises are used to gently stretch the tendons.. this method is very time-consuming and expensive and usually done only at hospitals and universities. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Stretching is one form of exercise that takes very little time relative to the benefits gained. Use partner-assisted or PNF techniques. The muscles are warm from activity and can possibly be overstretched to the point of injury. Such programs include sensible diet and exercise regimens. A more accurate way to determine body composition is by hydrostatic or underwater weighing. You may also work on it at home. Be careful not to overstretch. ligments. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness.
it's time to starting making some changes to your lifestyle. Too many bad choices over time can accumulate into a poor diet. with all of the comfort that you want and need. and height. What you need to accomplish through a diet is to train your body to eat healthily. We aren't talking about a diet that you will go on to lose weight and then come off of later. only a small percentage of their total body mass may be fat. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. you may not necessary be over fat. If you don't fall into the well-muscled category. 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. But. gender. limiting or boring. Poor choices like a lunch of soda. Take a look at the weight allowed for your height as shown in Table 1. which is best accomplished by a combination of eating less and exercising more. dieting is something that is simple to do healthily even if you can't live without certain foods. here. You Are What You Eat. not a temporary thing but a permanent thing. troublesome. If you exceed the weight listed for your height. Yet. . too. This exercise program meets the requirement to be physically active everyday. Think of your diet as being free. No single food choice is necessarily a bad choice. you can do it with lots of favors that you AND your children will enjoy.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. You need a diet that is actually a way of eating. Although that sounds even worse. And. we aren't talking about a diet to lose weight. You can do it even when you are in too much of a rush and don't have time. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. chips. full of taste and adventure. Losing one to two pounds a week is a realistic goal. However. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. open. Don't think about a diet that's taxing. People always want to know if a particular food is good or bad for them.
If you consume the wrong foods all of the time. • Without nutrition. In our machine look at the way that food works. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. • Fruits are sweet so they can solve the sweet tooth. • Your body does not heal as quickly from injury. • You are more prone to limitations physically as well as mentally. improve your physical fitness from the inside to the out. 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. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. • Whole grains are also an important product of a healthy diet. your body can become ill faster and with greater intensity. • Your blood pressure rises. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. your heart rate increases to unhealthy levels. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories.What's Healthy? The foods that you need play a significant role on your health. . fats. They don't cause you to gain weight like others. All sorts of problems arise from not eating a healthy diet of food. If you don't give it quality food. whole grains give you so much more health. Unlike "white" foods. They provide antioxidants to a high level that helps to heal your body. your body will not be able to perform as well as if you gave it the highest quality foods. But. and they are very low in calories meaning you can eat more. healthy food is just as important. it won't perform the right way. and sugars that can cause you health issues. In the way of your body. the food that you consume is the fuel that your machine needs.
you need to take into consideration the location that you are right now. If you are dieting and need to lose weight. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. take note of how a normal day or week goes for you. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. if you need to lose weight. too. • Meats are important parts of the diet. If you don't do anything else. In addition. improving these five areas is all you need to do. What do you eat for breakfast. The body goes into dehydration mode. Where Are You Now? When it comes to improving your diet fitness. you need to reduce this amount to at 1500 to 1600 calories per day. Those that do not get enough fluids end up having a body that retains water rather than having less. you're eating less and that you aren't getting as many calories from other liquids. You need protein but you shouldn't want to get it from fatty meats. 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. 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 good news is that you don't often need a lot of work to make them happen. All foods and drinks should be noted! . too. The average person should consume about 1800 to 2000 calories per day.• Water intake is also important. 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. Consuming enough water means that you'll system is hydrated. Spend one or two days recording the foods that you eat in an average day on a piece of paper. Dieting To Lose Weight Finally. 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.
determine if there is a better way for you to get the foods that you like. If you love your mashed potatoes loaded with gravy. you need to address this emotional problem. that's a different story. sugars and calories in general. you may have an emotional attachment to the foods. If you just love the taste. 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. they aren't all bad! First. For most people this is as simple as tracking what they eat over the period of a few days to a week. sour cream and butter just because you love the taste. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Look at your list of foods and see how many of them are high in transaturated fats.2. though. 3. Don't worry. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. find out why it is that you can't give them up. Next. 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 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. How often did you eat without actually being hungry but being instead bored. Figure out how many calories you are consuming in an average day. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . For example. Being honest with yourself is important. are you connected with that big slice of apple pie because it was your favorite growing up. there are several key things for you to address. anxious. you can find ways to get much of the same taste without a lot of the calories. If you need apple pie to feel safe. For example. 4.
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. 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. . and therefore you can improve your health overall. If you don't know you should talk to your doctor about this. Indeed you may want that slice of apple pie. The awful. But. your diet fitness can threaten your life through disease and even early death. You should know what types of foods you can not eat. instead of eating it every few days make it the reward that you get for a week of good eating. One limit to this is when the food itself is detrimental to your health condition. There are certain times in life that foods become prime suspects to leading to health risks. high cholesterol foods that you currently are eating. If you can not commit to making changes here. We've already talked about what foods you need to eat for a healthy diet. now you need to consider how you will make changes that you can actually live with. if you give it a try you may find that you like these foods better than you do the high fat. remember moderation is the key factor in real diet fitness health. limiting diet that's going to make your taste buds go permanently bland is up next. Here are several key areas to make changes and exactly how you should make them. This section of our book is long for a reason. How Can You Improve? Okay. That's exactly what you need to strive for here. 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. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. use it in a different way. Yet. 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. For example.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. Don't fret about the foods you love. If you are a diabetic. Food isn't worth the risk of your life.
The darker. Reducing the amount of sodium that you take in is also a key factor in improving health. They can help to unclog your heart's arteries from cholesterol.Heart Health Improving your heart's health is essential. replacing the vegetable oil in your diet with olive oil. Consume more fish. 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. A good way to know if they are in the foods that you are eating is to look at the color of the food. Instead of using a lot of salt. there are reasons why an investment in a bit more time here can literally save your life. try other flavor additions to your dishes. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. You should try to consume at least 2 to 3 servings of fish per week. In addition. richer and brighter the color is. 2. Yes. Garlic is a great antioxidant for your heart too. And. in moderation can improve your health. Or take a supplement of fish oil. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. the more antioxidants are in it. you are in a hurry and who has time to chop up vegetables? Well. Antioxidants can help to transform your health. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. For example. there are various foods that can help you to improve your hearts health. they help to remove toxins from your body which means a reduction in risks of cancer. 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. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. . For this. 1. eat lean cuts of meat.
salts. Try to look for ways to improve your current recipes through replacing butters. can lead to increased health risks for cancer and they put the pounds on. Meats. Look at labels. is to visit your grocery store and walk around the outside aisles only as much as possible. Learn to read labels so that they tell you what's in the foods you eat. Replace white bread with whole grain bread. Start looking for leaner cuts of meat. we'll make it simpler for you. Don't reach for beef. Some of these preservatives can clog up your heart. It adds weight to your body and it causes all types of health risks later in life. cholesterol. Visit the website of the American Heart Association to get heart healthy recipes.Many foods that are pre-made contain high amounts of preservatives. and sugars in the foods that you eat. The produce section is your friend filled with riches. 6. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. No boxed dinners. eat a bit slower. Reduce the amount of fat. 3. 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. butter or creams. Look at your grains. eggs and other fresh products usually line the walls of the building. Reduce portion sizes. but replace at least part of it with ground turkey or pork. You won't notice the taste difference. Add one new recipe to your diet each week. meats that are high in saturated fat are clogging your heart. No food in one sitting should be a larger quantity than the size of your palm. chicken and pork over beef. One good switch is with ground meats. unhealthy foods with foods that are better for you. milks. Remember. Eat more fruits and vegetables. 5. or products that are placed in foods to keep them fresh and looking good. 4. The trick you should follow. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. then. Replace white rice and pasta with whole grain. To help you to not feel hungry. This single movement alone will improve your health considerably. Remove soda from your diet. 2. Eat more fish. . no frozen entrees. Avoid the aisles and you'll improve your health overall.
To have enough energy to perform your workout. Glycogen is the principal form of energy that is stored in muscles. Glucose also provides energy for your brain and making blood in your body. your body will start breaking down muscle tissue for glucose. while making changes at first is a challenge. Glucose can be made from protein. Don't make sacrifices here for speed. Many people don't pay enough attention to the types of food they eat. Glucose is a simple carb that is stored in your muscles and liver as glycogen. When your muscles are filled with glycogen. One of the most important would be carbohydrates. Dropping just a small amount of weight means that you need to eat less and do more physically. then you need to consider a calorie reduction. If you're not eating enough carbohydrates. While you may love food. Food supplies us with calories. . Carbs Carbohydrates are the body's main source of glucose. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. but that requires the breakdown of body protein from muscle. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. they both look and feel full. Remember. convenience or habit. the foods you eat can make a huge difference in the effectiveness of your program.If you need to lose weight. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. you'll need a lot of different nutrients. Calories are tiny bits of energy that your body uses to perform work. you will get into the habit and will eventually love the differences you have made. Food is a requirement to living and a healthy diet is an essential part of living a long life. But food is very important in a body building program. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work.
Beans and oatmeal are two excellent sources of fiber. sugar and refined foods such as white bread and white rice . it is also the best time to load up on carbs. If you eat too many carbs in one sitting. the amount of carbs that should be taken in by multiplying their body weight by three.typical simple carbs . For men. . Eat about 25% of your daily carbs at this meal.are digested quickly and easily. 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. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Focus on unprocessed complex carbs like sweet potatoes. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. Your body must replenish these levels before stimulating the fat storing machinery in the body.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Divide your carb meals into six servings throughout the day. and aiding in muscle glycogen formation and growth. and brown rice. oatmeal. the intake of simple carbs can stimulate fat storage. A high carb intake at your post training meal will have less chance of being stored as fat. state. or muscle building. Along with carbs. That number will be the amount of grams that should be consumed daily. After training. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. potatoes. however. The resulting insulin spike is a double edged sword. Blood sugar and muscle glycogen levels are low from your overnight fast. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. it can prevent muscle catabolism while promoting anabolism. Women multiply their body weight by two to get their carb gram intake. Honey. and besides your postworkout meal. you must consume enough fiber in your diet. If you have not been working out. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. 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. Breakfast is definitely the most important meal of the day. Eat some simple carbs after your workout and eat more of them. For example.
you will be in an anabolic. If you lose more nitrogen than you consume. or muscle building. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. If you eat carbs late in the day. Watch out. so your body won't need as much. state. then the standard 600g for the next two days. and then increases insulin levels (ensuring no loss of muscle) on the final two days. Glucose molecules make up carbohydrates just like amino acids make up proteins. injured. this is something that you want. your carb intake should decrease. Your body is degrading muscle and other body proteins. try varying the volume of intake. . On the other hand. your body will break down muscle tissue to get it. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). The total carb intake is the same. burned. If you are needing to lose some fat along with building your muscles. repairing. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. then 50% more (900g) for the next two days. and replacing tissues. For example. Eat 50% fewer carbs (300g) for two days. This puts your body in what is called a catabolic state. You usually see this in people who are starving. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). nitrogen balance is an important concept to keep in mind when talking about proteins. Protein intake exceeds output. if you consume more than you lose. For body builders. or have a fever. if your protein output exceeds intake you would have a negative nitrogen balance. This is not good because the opposite is now happening. you will want to rotate your carb intake. That is made possible because proteins are the basis for body structures. and protein is retained in tissue as new muscle is added. Protein Another important nutrient every body builder needs is plenty of protein. Obviously. your body will store them as fat and increase weight gain instead of muscle mass.As your day wears on. Protein is involved in growing. Your energy requirements will also decrease at this time. Amino acids are the building blocks of protein.
you'll need the amino acids in protein to work in your body. Be aware of the amount of protein you are eating and make them work for you instead of against you.build muscle. you'll need to eat more protein to counteract this effect. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. Ultimately. While there are proteins in other foods. When calculating the amount of protein you are eating. These are the fats that contribute to heart disease and high cholesterol. . your protein intake should increase to 1 1/2 times your bodyweight. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. milk 2 T. but if you want to get ripped with your body building program. you need to focus on the complete sources rather than those that are incomplete. Fats Yes. In body building contexts. 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. If you are dieting while body building. Because of the chemical composition of saturated fat. cooked broccoli 1 c. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. your body won't grow when it is in a catabolic state. concentrate on the complete sources of protein like meat. A 200 pound body builder. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. your body cannot break it down very well. Fats are the main source of energy in the body.An anabolic state is when your body has a positive nitrogen balance. would need to eat 200 grams of protein every day to put the body in an anabolic state. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. catabolic means muscle loss. Saturated fat is bad. you'll still need some fats in your diet. cooked 5 oz. protein can do what it is supposed to do . Many diets have you cutting back on fat and carbohydrate intake. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. The key to fat intake is to stay away from bad fats and only eat the good fat. steak. To compensate. therefore. fish. even when you are building the perfect body. and eggs. That way.
so they should be limited. and even Type 2 diabetes. These fats are found naturally in foods like nuts and avocados.Saturated fats are commonly found in animal products such as meat. seafood. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. They are also more readily stored as body fat. as well as egg yolks. Unsaturated fats are in liquid form as in oils. help prevent cancer growth. and improve brain function. Elevated levels of LDL can clog arteries and cause heart disease. Trans fats cause an over activity in the immune system and are linked to stroke. These fats are most often found in fish and can have some significant health advantages. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. They play an important role in protecting the body's vital organs. Fats keep the body insulated. joint pain. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. So basically. whole milk dairy products like milk and cheese. heart disease. They can reduce inflammation. 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. fatigue. Omega 3 Fatty Acids can actually help combat conditions such as depression. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. saturated fats are hard and solid. fat. 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. Trans fats should also be avoided. maintain healthy hair and skin as well as providing a sense of fullness after meals. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. At room temperature. Because they reduce inflammation in the body. Unsaturated fats are easier for your body to break down. and diabetes. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. You should truly strive to eliminate all trans fats from your diet. well.
relaxation and growth including calcium. it slows down your metabolism hindering your body's ability to process foods. instead of topping with chocolate or candies. About a 1/2 cup is a good amount. 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. Not only that. . That includes alcohol as well. Not only will having a hangover lower your workout intensity. you will want to pay close attention to the foods you are feeding your body. Many people like a drink or two or even three to help them unwind and relax. There are several reasons why it does this. Having higher levels of testosterone can help with your workouts by making you more aggressive. But when you are a body builder.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. hydrated and even over hydrated muscles allows for a much higher anabolic environment. you must be careful not to overdo on the fats. • Use olive oil in salad dressings and when cooking • When baking. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. magnesium. alcohol can have a detrimental effect on your progress. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. It has no nutritional value but it does contain high caloric content. you will not be as intense in your lifting and weight training. but drinking actually lowers protein synthesis by twenty percent. iron and potassium. it dehydrates your muscle cells. In fact. Alcohol contains nothing but empty calories. so when those levels are down. phosphorus. For one. it becomes much harder to build muscle. As many know. Because your cells aren't holding as much water. Alcohol consumption also hurts muscle growth. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. 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.
The caffeine can increase fluid loss. creating an anabolic environment needed for muscle growth. it burns less fat. If you're going to be using supplements in your body building program. but if your diet stinks.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. then you need a basic mega-vitamin. For body builders. but for body builders. and you should. Use artificial sweeteners instead. you'll need much more. the body. Soda. When this happens. and water unlocks the power of those vitamins. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. You can workout with the intensity of a professional. Contrary to popular belief. For this to work properly. If the liver is doing some of the kidneys' work. some of the load is transferred to the liver. In addition. When water is in short supply. A good diet is essential to an effective body building program. as it helps remove excess nitrogen. your skin starts looking soft and puffy. drinking water can actually help you shed excess water weight. Water is part of every single metabolic process that the body undertakes. you won't be doing yourself any good. water can actually reduce feelings of hunger. thinking there's a shortage. If you're eating big to gain weight. so you're not getting the hydration you need. Without enough water. and ketones. if you're training hard. it can be especially important. the kidneys can't function properly. This water is stored in extra cellular spaces. • No regular soda! Diet is better for you anyway and doesn't contain sugar . water can help them work. Plus. then you need even more water to help your kidneys do their work. urea (a toxic substance). you need plenty of water. coffee. Water is good for you anyway. Water is especially important when following a "high protein" diet. Water flushes out toxins and other metabolic waste products from the body. Many vitamins are water soluble. begins hoarding it. and tea don't count either. In other words. Supplements like creatine work in part because it pulls water in muscle cells. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. The liver metabolizes stored fat for energy. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet.
• 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
salt and pepper in. Fish filets One 14 oz. drained capers Paprika to taste Rinse fish and pat dry. Add browned chicken. Optional: Garnish with lemon slices. Can diced tomatoes w/ basil. Sprinkle with paprika and capers. Cover with tomatoes and liquid. . egg. Bake at 350 degrees for 30-35 minutes. Turn fish over. skinless chicken breasts. Arrange fish and zucchini in a single layer in a large pan. frozen spinach. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Pour the spaghetti sauce in. Put a dollop of the mixture into each chicken breast.15 minutes. or put toothpicks through them. spread with mustard/garlic mixture. Serve plain or over brown rice. minced or pressed 2 tbsp. Ground Turkey Breast Sauce 1 lb. Uncover and cook an additional 15 minutes. Serve over your favorite type of noodle. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. thawed and dried 1 egg lightly beaten 8 oz. low-calorie Dijon mustard 1 clove garlic. spinach. Serve. In a separate bowl. Tie the chicken breasts together with butchers twine. or until the fish easily flakes with a fork. Top on whole wheat pasta or brown rice if desired. stir together mustard and garlic. stirring occasionally. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce Brown the meat with the red pepper flakes. low fat ricotta cheese Salt & pepper to taste 4 boneless. Put the all spice. Cover and cook over medium heat for 10-20 minutes. Serve. cover and cook on low for 45 minutes. Drizzle with lemon juice. Broil on top rack for 5 minutes. slice in half and flattened Combine the onion. Pan Broiled Fish 1 lb. and cheese mixture in a bowl. Add the chopped onion and mushrooms. garlic & oregano Arrange fish filets in a single layer in skillet. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini.
low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. barbeque sauce In large bowl or Tupperware. and chicken. Fiery Chicken Deluxe . This is also good cold. low fat mayonnaise 1 tbsp. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. Add tuna with an amount of Worcestershire Sauce that you like. Cook tuna to desired doneness. Chicken. Microwave for approximately 1 minute when ready to serve. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Top with lettuce or spinach leaves and second slice of bread. or just use more egg whites. beans. black pepper.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add tuna and sprinkle with seasoning. Add barbeque sauce and stir together until well-coated. and tuna. Chop egg whites and add to medium bowl. You can eat this on some whole-wheat bread. Mix well and spread over bread. mustard. Eat plain or on a bed of pasta. Add cheese if you like and let it melt after turning the burner off. combine all ingredients and stir until well-mixed. Cook to desired texture. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. or over some brown rice. Rice & Beans Cooked Shredded Chicken Breast 1/2 .Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. combine rice. plain. Add mayo.
add the salt and pepper. Give the asparagus a quick wash. Put chicken slices in the container. or bake them for 25 minutes at 375 degrees. salt with chicken in a container and really roll the chicken breast around in the mix.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. Cut chicken into two to four thin slices. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. 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. mustard and honey. Add garlic and sauté 1 minute. Place one asparagus stick on the top and start rolling it. Makes 2-3 servings Garlic Roasted Vegetables . Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Heat wine in a medium skillet over medium heat. Snap off tough ends of asparagus and remove scales with vegetable peeler. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. cayenne pepper. and put the green beans in for 2 . then let it sit in the refrigerator for 3 . depending on how thick you would like your roll to be. Let it marinate for 25 minutes. 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. Once the roll is ready. Cover and cook 1 minute. Fresh bay scallops. the juicier it will be) This works best with a Foreman-style grill. rinsed and patted dry. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Pre-heat.10 hours (the longer. Add parsley and lemon juice. Dried parsley Juice of 1/2 lemon 1 lb. minced 1 tsp.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Place one slice of turkey bacon on each slice of chicken breast. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out.
6 carrots. Cut two 12 in. square pieces of foil. boneless. broken into cloves and peeled 1 tbsp. chopped 1 green onion. On the Grill: Turn barbeque to medium. halibut. Sprinkle each with wine. Repeat until mixture is used up. green onion. Salt and pepper to taste. or 3 tbsp. and yogurt. or wrap roll-ups in plastic wrap for later use. celery. and pepper. Place a piece of fish on each square of foil. Great with meat. Salt and pepper to taste. chicken and fish. fresh. Top each piece of fish with tomato. drizzle with oil and stir to coat. chopped 1 tbsp. Serve immediately. Bake for 15 minutes. sunflower seeds 2 tbsp. Drink. Combine all the vegetables in roasting pan. peeled and cut into 6-8 wedges 1 large garlic bulb. peeled and halved 2 medium onions. dried rosemary. skinless chicken. Chicken Salad Roll-ups 1 lb. peeled and quartered 6 shallots. cooked 2 tbsp. Roast for about 1 hour 20 minutes or until tender. chopped 4 small zucchini. Spread a little chicken mixture on lettuce leaf and roll up tightly. and carrot. peeled and quartered 6 parsnips. Makes two servings Fish in Foil 1/2 lb. fruit bits. julienne 1 carrot. Fold foil edges together. herbs. fresh 4 tbsp. dried thyme. julienne 1 cup dry white wine 1 tsp. and place in mixing bowl. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. 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. Combine with sunflower seeds. or 3 tbsp. cut in two pieces 1 tomato. olive oil In the Oven: Preheat oven to 400 F. Combine all the vegetables into a tinfoil bag. Workout Energy Salad . each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. dried fruit bits 1/8 cup celery. Roast for about 30 minutes or until tender. sealing with a pleat. zucchini. drizzle with olive oil and stir to coat.
broccoli. In a screw-top jar.it's time to make the fitness connection In many cases fitness begins with weight reduction. You don't necessarily have to be dieting. and sunflower seeds. green beans. and pepper. sprouts. and shake until thoroughly mixed for the salad dressing. Nutrition is very important when you are trying to build up muscle mass. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. mushrooms. sliced 1/2 cup mushrooms. carrots. cut in strips 1 cup broccoli. The spin-off is less likelihood of developing heart disease. tomato. 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. In a screw-top jar. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. sliced Fresh parsley In large salad bowl. basil In a medium-sized salad bowl. Aerobic fitness is related to an individual's body fat. The higher the fat. spinach. Arrange salad on a bed of lettuce leaves. lemon juice. combine the vinegar. high blood pressure. 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 lettuce. yogurt. peeled and sliced 1/3 tomato. Shake vigorously. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. parsley. torn into bite-sized pieces 1/3 cucumber. cooked and cut 1 stalk celery. Muscle Density Broccoli Salad 1/2 pound cooked steak. mushrooms. mix olive oil with lemon juice and herbs. avocado. and pour over salad. torn into bite-sized pieces 1/3 cup spinach.1 cup lettuce. mustard. cooked and chopped 1 cup green beans. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. combine steak. and diabetes. Weight control . celery. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. sliced 1 green onion. and onion. cucumber.
. (2) An improved self-image. and so on). headaches.. b. (4) A feeling of pride. (1) A healthy appearance. and too strict and will lead only to temporary weight loss. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Making nutrition work Improving your nutrition will increase your mileage in many ways. (2) Get motivated. Compare the benefits of a sound nutrition with the consequences of crash diets. You can even lose weight while improving performance. (4) Carry out the strategy. (3) Develop a strategy (diet. exercise routine. Invest in yourself. (1) Make a decision to lose weight and shape up. unhealthy. Stay away from food fads they are usually boring. Enjoy the payoffs:. dehydration. lifestyle changes.a. potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure . Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. 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. (3) A sense of accomplishment.
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)
unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. sauces. The meat. (1) Use skim or lowfat milk in recipes when making puddings. . b. however. The urge to eat the whole thing becomes too great. soups. For them trying to eat just a cookie. broil. The milk and cheese group. and dry beans group. Avoidance is one means of control. and diet according to your plan. or simmer meat. (2) Substitute plain.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. poultry. poultry or fish without adding fat.a memo to the cook for cutting calories during food preparation a. and baked products.5 liter = 17 ounces . But if you plan your diet.7 liter = 24 ounces . fish. or sparerib is too tempting. have a particular food obsession that must be recognized. (3) Remove skin from chicken or turkey.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . You have to make and follow your own rules according to your ability to control what you eat. you can include a favorite high calorie food item as a special occasional treat. Cook meats on rack so that fat can drain off. Good cookin' for good lookin . bake. piece of candy. (2) Roast. Many people. Braise in covered pan on stove top or pan broil in a nonstick pan. (1) TRIM fat from meat. and add spices to enhance flavors.
d. (1) Use less fat and sugar than called for in recipes. most restaurants have them. broil. vinegar. butter. Avoid gravies. butter. sauces. schnitzel). or bake vegetables. Check nutrition information label for total calories in each portion. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. or sour cream. The bread and cereal group. c. boil. and margarine. (2) Avoid recipes for baked products that require large amounts of fat and sugar. or baked rather than fried potatoes. Remove all the visible fat from the meat. (3) Try lemon juice or vinegar on salads. remove the coating and eat only the meat. Some fruits may be broiled or heated with spices added for flavor. The vegetable and fruit group. (5) Have boiled. Request diet salad dressing. If the meat has been fried (southern style chicken. or lemon juice for your salad. and deep-fried food. Substitute lower calorie ingredients. d. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Season with herbs and spices. Starchy foods are not fattening when consumed in moderate quantities. Dining tips a. (2) Go easy on sauces. b. avoid those prepared in cream . steamed. With a spoon or knife. skim or peel fat off and discard. Cut way back on regular salad dressings. However. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. (1) Steam. c. (3) Check ingredient labels for fat and sugar content.(4) Chill meat broth until fat turns light and solid on top.
candy. a few crackers or pretzels. regular soda. .25 litre (8 oz. cookies. g. cakes. ice cream. e. (3) Take smaller portions (4) Consume less sugar. c. and other sweets. if you must. . unsweetened sodas. rice. jigger Dry wine.sauces or deep-fried. (8) Plan snacks. and mineral water add no calories to your diet. Plan your food intake and abide by your plan. 11/2 oz.6 oz. 4. Keep a food diary and monitor your own intake. b. Always check your intake for balanced nutrition and total calories. baked potatoes with a small amount of sour cream or margarine is a good choice. (1/2 cup) Hard liquor. Low-calorie beverages. black coffee. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. Lowfat milk is also a nutritious choice. . If you MUST have a snack. jelly. noodles. gelatin. USE SPARINGLY. macaroni. pies. Carry individually packaged sugar substitutes to sweeten beverages. For example. or spaghetti are good potato substitutes.25 liter (8 oz. have fresh fruits. European beer. honey. Follow these tips to lose weight and body fat. or delicious low-calorie raw vegetables. f. 1/2 liter Cocktails. Alcohol calories American beer.) Sweet wine. (1) Eat S-L-O-W-L-Y (2) Consume less fat. sugar. Avoid rich desserts. pastry. Also. 12 oz. Try a slice of lemon or lime in a glass of ice water.) Food Calories 160 250 165 110 200 300 Educate your appetite a. jam. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day.
Each teaspoon supplies an additional 20 calories. 1/2 liter 250 Creamy salad dressing. 2 tbs 170 Cashews. 2 scoops 200 Potato or corn chips. 1 ounce 150 Grapefruit or orange juice. soda.d. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 1 ounce package 180 Chocolate candy. creamed. b. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1 cup 223 Beer (European). 25 nuts 252 Mixed. 1/4 cup 340 Salted nuts: Peanuts.especially in snack foods. Become aware of how many calories you're consuming. Lower in sugar. Lower in fat.) 840 Coke. 12 ozs.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 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. (Each teaspoon supplies an additional 45 calories). Weight control . 160 French fries. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. or sugared beverage.
Don't be angry that you have to lose weight. 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. or I can still workout OK. You may be a good athlete now. Make up your mind to control food instead of letting food control you. anger. Try not to be food centered. it will be easy to give up these typical excuses. or Gosh. big bones. Occupy your time with other activities not related to food. I haven't weighed 180 pounds since I was 15 years old.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. cream cheese 106 1 oz. think of it as something you have chosen to do. loneliness. Forget those old excuses: But I've got a large frame you know. This is important if you plan on being successful at losing weight. Get motivated. . 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. but you want to strive to be the best. or Everyone in my family is big it's hereditary. Dieting is up to you if you are willing to try. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. If you're serious about losing weight. or discouragement. beef bologna 237 Lean ham 103 1 oz. so why lose weight? b. c.3 oz. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber.
and different whole grain foods differ in nutrient content. . g. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. so choose a variety of whole and enriched grains.d. Different foods contain different nutrients and other healthful substances. Don't cheat. Construct new habit patterns. To make sure you get all the nutrients and other substances you need for health. unless fat is added in processing. Stick with it! f. carbohydrates (starch and dietary fiber). combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. h. minerals. Your body is adjusting to your new eating habits and changes are taking place. Breads. No single food can supply all the nutrients in the amounts you need. or at the table. pause halfway through meals and don't stuff yourself. and other substances that are important for good health. remember. Make your meals last longer. i. Rice. You are always responsible for what you are eating. enjoy flavors. Make meals as pleasant as possible even if you are cutting down on what you eat. Eating plenty of whole grains. For best results. Choose the recommended number of daily servings from each of the five major food groups. and oats) should form the foundation of a nutritious diet. Don't let this be wasted effort. Cereals. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Grain products are low in fat. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). e. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. in preparation. and Pasta Group: Foods made from grains (wheat. overeating hurts no one but yourself. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. slow down. rice. They provide vitamins. Remember all the work it took to get you to your desired weight. You should consume at least 6-11 servings daily from the base of the pyramid.
A 1/2 cup of cooked rice. or wok only until tender crisp. whole grain muffins (bran. canned. The best choices from this food group are bran cereals. such as cucumbers. The darker the vegetable. steamer. vitamins. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Juice that you can see through . One cup of leafy raw vegetables is also a serving size. orange. To ensure that you get essential vitamins and minerals. spinach. A serving size of raw or cooked vegetables is only 1/2 cup. and stoned wheat and whole grain crackers. bananas. carrots. which is much smaller than the regular salad served with a restaurant dinner. rye. Vegetables are nature's vitamins. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A 3/4 cup of fruit juice equals one serving. Fruit Group: The fruit group. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. and dried fruit. in addition to providing vitamins and minerals. or a 1/2 cup of chopped. kiwi. whole grain breads and rice. A 3/4 cup of vegetable juice also constitutes a serving from this group. or cooked fruit. tomatoes. strawberries. Broccoli. oat bran. 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. To maximize the vitamin and mineral content of your vegetables. whole wheat). the more likely it is to have large amounts of vitamins and minerals. A 1/2 cup of fruit is about the same size as a tennis ball. collards. iceberg lettuce. don't overcook. A 1/2 cup of vegetables is about the size of a tennis ball. also provides fiber. cereal. Breakfast is a good opportunity to eat some fruit. Two to four servings of fruits are recommended each day. Other good choices are citrus fruits. low fat bagels (pumpernickel. corn and oat bran). cantaloupe. and celery are mostly fiber and water with very little calories. Brussels sprouts. and yellow vegetables. Cook in a microwave. The lighter colored vegetables. green peppers. and most people eat more.Consuming the recommended daily intake is not difficult if you understand serving sizes. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. If you choose fruit juice. or minerals. or winter squash are the best choices. cauliflower. Choose dark green. or pasta is about the same size as your fist.
and yogurt. poultry. fiber. and is easily attainable. or grilling. Sweets add taste and flavor. a 1/2 cup of natural cheese (Cheddar or Swiss). Eggs. Many no-fat or low-fat dairy products are available. Yogurt. For example. The recommended number of servings per day for this group is 2-3. a 1/2 cup of cooked dry beans. which can't be made by the body. and yogurt. vitamins. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. 1 ounce of cheese is about the size of four dice. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). However. peach nectar. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). however. lentil soup. this group can contain large amounts of fat as well. however. . For this reason. a 2 1/2 ounce soyburger. Two to three servings from this group are required each day. Foods from this group are still an important part of a performance diet. and Cheese Group: These dairy products are a great source of protein. Like the milk group. This means that they provide nothing to the body except calories. A better food preparation choice is baking. 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 egg. frying food in fat (cooking oil) once in a while is all right. can also contain a large amount of fat. The milk group. Quick and easy choices include canned tuna. and minerals (fortified by law) especially calcium and riboflavin. Most people are at one extreme or the other by consuming too much or not enough from this group. Most fats and sugars are nutrient poor. they are referred to as empty calories. Top choices are 1% or skim milk. or 1/3 cup of nuts. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. roasting. The serving sizes typically consumed greatly exceed the nutritional requirement. milk. sour cream. vitamins. Poultry. A serving size of cooked fish. no vitamins. or 2 ounces of processed cheese (American) is considered a serving size. grape.(apple. minerals. 2 tablespoons of peanut butter. chicken. Meat. peanut butter. water. it does not mean that you should never eat these items. One cup of milk or yogurt. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. low-fat cheese. and beans. Fish. and minerals. so you may not get your daily requirement for the essential nutrients. Dry Beans. Oils. Fats. Milk. or prune juice). including cheese. or protein.
ask that it be grilled rather than fried. choose small portions of foods. turkey from the meat and beans group. walnuts. or a cup of low-fat milk or yogurt for a snack. notice that many of the meals and snacks you eat contain items from several food groups. fiber. butter. E. molasses. and they may be just as high in calories. whole milk. Try fruits. 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. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. Some kinds of fat. and proteins in food supply energy. You need some fat in the food you eat. which is a better choice than apple juice. or lean meat. and fiber and add undesirable or questionable additives. minerals. a sandwich may provide bread from the grains group. Choose them wisely. low fat doesn't always mean low calorie. fats. Snacks and meals eaten away from home provide a large part of daily calories for many people. Eating lots of fat of any type can provide excess calories. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. which is measured in calories. so they can make it difficult for you to avoid excess calories. and sodium. increase the risk for coronary heart disease by raising the blood cholesterol. For example. for example. An apple is a better choice than applesauce. or a favorite dessert. D. and they help absorb the fat-soluble vitamins A. and carotenoids. Choose natural or less processed foods whenever possible. which is a better choice than apple pie. berry jams. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. Sometimes extra sugars are added to low-fat muffins or desserts. A baked potato is a better choice than mashed potatoes. and cheese from the milk group. vegetables. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. Fats supply energy and essential fatty acids. CHOOSE SENSIBLY The carbohydrates. These foods include high-fat dairy products (like cheese. poultry. and K. When eating out. which is a better choice than potato chips. especially saturated fats. whole grain foods. Food processing tends to remove vitamins. High-fat foods contain more calories than the same amount of other foods. However. but choose sensibly. If you choose fish. Also.Top choices from this group include olive oil. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. cream. and . In contrast. Your pattern of eating is also important. but most people still eat too much saturated fat.
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 . sunflower. canola. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Poultry. lean poultry. . Try the lower fat varieties (check the Nutrition Facts Label). corn oil. Unsaturated fats occur in vegetable oils. sausages. and Nuts . Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. . Eggs. Meat. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Some fish. shortening). beans. olives. and other cold cuts. bologna. Olive. Vegetable oils such as soybean oil. and peanut oils are some of the oils high in monounsaturated fats. and mackerel.If you need fewer calories. palm oil. These foods include liver and other organ meats. and dairy fats. Shellfish. decrease the amount of fat you use in cooking and at the table.Choose 2 to 3 servings of fish.regular ice cream). or nuts daily. lard. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. These foods include those high in partially hydrogenated vegetable oils. such as many hard margarines and shortenings. peas. . fatty fresh and processed meats. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. and coconut oil. Use moderate amounts of food high in unsaturated fats. and fatty fish like salmon. Keep your intake of these foods low. such as salmon.Choose vegetable oils rather than solid fats (meat and dairy fats. the skin and fat of poultry. Choose dry beans. egg yolks. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Beans. Fish. avocados. other lean meats.Limit your intake of high-fat processed meats such as bacon. most nuts. or lentils often. shellfish. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. tuna. Trim fat from meat and take skin off poultry. salami. taking care to avoid excess calories.
not the naturally occurring sugars in foods like fruit or milk. During digestion all carbohydrates except fiber break down into sugars. . the number one source of added sugars is nondiet soft drinks (soda or pop). some vegetables. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. Try switching from whole to fat-free or low-fat milk. and cheese. and grains. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Sugars are carbohydrates and a source of energy (calories). In the United States. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. but may have few vitamins and minerals. Dairy Products .Choose fat-free or low-fat milk.. Foods containing added sugars provide calories. This decreases the saturated fat and calories but keeps all other nutrients the same. Sugars and starches occur naturally in many foods that also supply other nutrients. Choose foods lower in saturated fat and cholesterol. Limit ground meat and fatty processed meats.Limit your intake of foods with creamy sauces. . . . fat-free or low-fat yogurt.Choose fruits as desserts most often. cereals. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.Choose fish or lean meats as suggested above.Limit your intake of liver and other organ meats. marbled steaks. Foods at Restaurants or Other Eating Establishments .Use egg yolks and whole eggs in moderation. breads. fruits. and add little or no butter to your food.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. and low-fat cheese most often. Prepared Foods . Examples of these foods include milk.
You may be able to reduce your chances of developing high blood pressure by consuming less salt.Sweets and candies. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. There is no way to tell who might develop high blood pressure from eating too much salt. presweetened cereals. like chocolate milk. Eating less salt may decrease the loss of calcium from bone. consuming less salt or sodium is not harmful and can be recommended for the healthy. and sweetened canned fruits. Only small amounts of salt occur naturally in foods. is of concern. Never stop learning about your diet and what you put into your body. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. normal person. 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. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. also are high in vitamins and minerals. Some people add salt or a salty seasoning to their food at the table. You will face no nutritional deficiencies. The reasons for switching to a vegetarian lifestyle are many. However. and some cooking styles call for adding a very salty seasoning such as soy sauce. Choose and prepare foods with less salt. and fruit drinks and fruitades are also major sources of added sugars. but when you do decide to switch to a meatless diet. Not all foods with added salt taste salty. . Salt (sodium chloride) is the main source of sodium in foods. High salt intake also increases the amount of calcium excreted in the urine. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. like soft drinks. Some foods with added sugars. Intake of a lot of foods high in added sugars. At present. the firmest link between salt intake and health relates to blood pressure. cakes and cookies. you need to go into it with as much information as you can. Salt is found mainly in processed and prepared foods. Some recipes include table salt or a salty broth or sauce.
The highest levels eliminate fruit and vegetables. or any other animal product. game. There are over 20. Vegetarian foods tend to cost less than meat based items. though each level gradually eliminates animal products.Animal foods are higher in fat than most plant foods. This is the most common type of vegetarian diet. with or without free-range eggs. seeds. • Fruitarian. Being healthier on a vegetarian diet means spending less on health care. eventually reaching the level of a brown rice diet. Consists mainly of raw fruit. A vegetarian does not eat any meat. A type of vegan diet where very few processed or cooked foods are eaten. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. These drugs are consumed when animal foods are consumed. including pesticides. Being higher on the food chain. herbicides. Not all levels are vegetarian. The list can go on and on. or slaughter by-products such as animal fats. grains and nuts. • Vegan: Does not eat dairy products. Vegetarians not eating anything containing dairy products or eggs are called vegans. The dangers herein. nuts. milk and milk products. growth hormones and other veterinary drugs that are given to livestock animals. Plants do not contain cholesterol. I have included this section for your personal choice. poultry. eggs. etc. poultry or any slaughterhouse by-product such as gelatin. including sterols. becoming increasingly restrictive. Whatever your reason for wanting or not wanting to become a vegetarian. fish. particularly saturated fats. shellfish or crustacean. • Lacto-vegetarian: Eats dairy products but not eggs. are well documented. • Macrobiotic: A diet followed for spiritual and philosophical reasons. You might be surprised to know that there are many different types of vegetarians. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. fish. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). . The diet progresses through ten levels. animal foods contain far higher concentrations of agricultural chemicals than plant foods. vegetables and fruit. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. Vegetarians live on a diet of grains. antibiotics.000 different drugs. in secondary consumption of antibiotics.
Other terms can be used in describing various vegetarian diets. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. and pigs to provide food for their families. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. There really is no single vegetarian eating pattern as you can see from the definitions above. Back then. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. cows. Somewhere along the way. Persons consuming fish but no meat are sometimes called pescetarians. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. though in other cases it may simply mean a lacto-ovo-vegetarian diet. but not fish. In fact. big business began changing the way food was not only distributed. but also how it was processed for human consumption. many years ago. the food was pure and unprocessed. people survived on what they could grow or kill. They were freaked out by the thought of consuming something that at one time could look them in the eye. because choosing to eat as a vegetarian is such a personal decision. Many. The women would grow huge gardens that would provide the rest of the nutrition. though their exact meaning can differ. 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 term strict vegetarian may refer to a vegan diet. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. The meat was cleaned and cured without chemicals or preservatives. Men would kill deer. 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.
their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. surveys were taken. even before the animals are sent to a slaughterhouse. This can't be healthy . Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Once they are killed. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Plus. and results were published that indicated some of these processing procedures weren't as safe as originally thought.the way animals are killed and the preservatives put into the meat . some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Studies were conducted. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal.Initially. Mad cow disease is a very real illness that causes dire circumstances even death. Some of us still don't have much concern over our processed foods.for anyone! Many animals are also infected with diseases due to poor living conditions. and other diseases. Another good reason is that meat is expensive. It is a lot cheaper to buy vegetarian foods instead of meat.especially red meat . elevated blood pressure. They are also often injected with artificial hormones to increase meat production.are reason enough for some people to give up meat. In fact. . They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives. It's true that the way we process meats can begin in a not so pleasant way. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. They have decided that eating pure and natural foods instead of processed foods are the way to go. Then concern began to arise as to how safe these foods really were.is often associated with higher risks of heart ailments. Meat . These two instances . but others have taken a different turn. people just accepted the fact that processed foods were a way of life. Let's look at some common reasons people give for eating meatless meals.
calcium. Vegetarians have fewer physical complaints. Medical studies have proven that a vegetarian diet is easier to digest. their bodies are more refined. and imposes fewer burdens and impurities on the body. Whatever the reason. This is simply not true. make less frequent visits to a doctor. Protein. There are six food groups in the vegetarian diet. A vegetarian diet is healthy because it is typically low in saturated and total fat. provide a wider range of nutrients. and vitamins are all contained in our foods. but keep us from getting sick. and thus smaller medical bills. 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. are healthier. It's just a more productive and less invasive way to eat that gives way more benefits than not. most people choose a vegetarian diet for health reasons. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. fewer dental problems. and enjoy very productive lives. there can be little doubt that eating a vegetarian diet is a healthier way to eat. Vegetarians are less susceptible to major diseases that afflict present-day society.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. As a result. Their immune system is stronger. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. They include: . GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Certain components of food help our bodies not only operate more efficiently. they live longer. and their physical appearance is better.
maize (sweet corn). • Nuts & Seeds . it is worth remembering that everything you eat gives you a whole range of essential nutrients. zinc. and the mineral iodine. lentils. chick peas. textured vegetable protein. • Pulses . tempeh. lactating or very active). barley. • Fruit & vegetables. although they are needed in varying quantities. etc. Nutrients are usually divided into five classes: carbohydrates. D. some B vitamins and minerals (mostly iron. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. oats. supplies vitamins A. • Seeds: sesame. almonds. • Dairy products or Soya products . Potatoes are a useful cereal alternative. Women need about 45g of protein a day (more if pregnant. soya milk. lentils.tofu. baked beans. beans.• Cereals/grains . tempeh. etc. We also need fiber and water. soya protein etc. in addition to the above. potassium and phosphorous). oats. All are equally important to our well-being. • Pulses: peas. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. rye. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. Protein is very important in the diet. maize. Carbohydrate. pumpkin. All these nutrients can be easily obtained by vegetarians from other sources. sunflower. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels.almonds. rice. flour. pine kernels etc. brazils.wheat (bread & pasta). Most foods contain a mixture of nutrients (there are a few exceptions. rye. walnuts. fat. peanuts. hazelnuts. . rice. pasta etc). • Grains/cereals: wheat (in bread. barley. Meat supplies protein. sunflower seeds. • Vegetable oils and fats . and E.kidney beans. fats (including oil).margarine or butter. proteins. vitamins and minerals. Evidence suggests that excess protein contributes to degenerative diseases. Fish. Still. millet. sesame seeds. men need about 55g (more if very active). cashews. etc. • Soya products: tofu. walnuts. linseeds. veggie burgers.
This is not as alarming as it sounds. It is now known that the body has a pool of amino acids so that if one meal is deficient. Single plant foods do not contain all the essential amino acids we need in the right proportions. it can be made up from the body's own stores. We can make many of them in our bodies by converting other amino acids. or rice and peas. vitamins or minerals and they are also the main cause of dental decay. any deficiency in one is cancelled out by any excess in the other. we don't have to worry about complementing amino acids all the time. e. Most of our carbohydrates are provided by plant food. rye) and some root vegetables. buckwheat. complex carbohydrates or starches and dietary fiber. A few examples are beans on toast. Carbohydrates are the body's main source of energy. barley. • Free range eggs. Amino acids are the units from which proteins are made. Even those foods not considered high in protein are adding some amino acids to this pool. We mix protein foods all the time. There are three main types: simple sugars.• Dairy products: milk. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. muesli. There are 20 different ones in all.g. rice. milk and ordinary table sugar. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. porridge. but eight cannot be made. oats. millet. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. cheese. Because of this. quiche. they have to be provided in the diet and so they are called essential amino acids. It is a normal part of the human way of eating. macaroni cheese. Complex carbohydrates are found in cereals/grains (bread. such as potatoes and parsnips. Refined sources of sugar are best avoided as they provide energy without any associated fiber. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. The sugars or simple carbohydrates can be found in fruit. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. The unrefined carbohydrates. pasta. yoghurt (butter and cream are very poor sources of protein). but when we mix plant foods together. Adding dairy products or eggs also adds the missing amino acids. whether we are meat-eaters or vegetarians. as long as our diet is generally varied and well-balanced. Contrary to previous .
Too much fat is bad for us. pulses and green vegetables. Dietary fiber or non-starch polysaccharide (NSP). Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). orange or yellow vegetables like carrots and tomatoes. or in sufficient quantities. In fact starchy foods are very filling relative to the number of calories that they contain. are termed essential as they must be provided in the diet. for the manufacture of hormones and to act as a carrier for some vitamins. as it is now termed. . Two of these fatty acids. pantothenic acid and biotin. It is added to most margarines. nuts & seeds. B2 (riboflavin). such as olive oil or peanut oil. leafy green vegetables and fruits like apricots and peaches. This is no problem as they are widely found in plant foods. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. fruit (fresh and dried) and vegetables. called fatty acids. folate. but a little is necessary to keep our tissues in good repair. The one thing they have in common is that only small quantities are needed in the diet. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). fats are made of smaller units. refers to the indigestible part of a carbohydrate food. Fiber can be found in unrefined or wholegrain cereals. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. B6 (pyridoxine). linoleic and linolenic acids. are best used for frying as the poly-unsaturated fats. with the exception of palm oil and coconut oil. B3 (niacin). Mono-unsaturated fats. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively.belief a slimming diet should not be low in carbohydrates. B12 (cyanocobalmin). like sunflower or safflower oil are unstable at high temperatures. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. Like proteins. • B Vitamins: This group of vitamins includes B1 (thiamin). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all.
• Iron: Needed for red blood cells. Found in leafy green vegetables. nuts and seeds (especially sesame seeds). leafy green vegetables. Vegetable sources of iron are not as easily absorbed as animal sources. • Vitamin E: Vegetable oil. whole meal bread. Minerals perform a variety of jobs in the body. Found in dairy produce. wholegrain cereals. • Vitamin C: Fresh fruit. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. but a good intake of vitamin C will enhance absorption. salad vegetables. cheese and butter. lentils and pulses. veggie burgers and some breakfast cereals. cheese. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. dried fruits (especially apricots and figs). all leafy green vegetables and potatoes. The very young. • Vitamin K: Fresh vegetables. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. eggs. bread. tap water in hard water areas. eggs. molasses. soya milks. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. These sources are usually adequate for healthy adults. It is also added to most margarine and is present in milk. dried fruits. . Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. Vitamin B12 is added to yeast extracts. cereals and bacterial synthesis in the intestine. Vitamin D helps calcium to be absorbed.
There is continuous movement of calcium between the skeleton and blood and other parts of the body. The main function of calcium is structural. Calcium is also needed for blood clotting. about 99% is in the bones and teeth where it plays a structural role. This is important in nerve impulse transmission and muscle contraction.2 kg of calcium. Calcium can bind to a wide range of proteins altering their biological activity. lentils and wholegrain cereals. Sea vegetables are a good source of iodine for vegans.• Zinc: Plays a major role in many enzyme reactions and the immune system. In adults. This is finely controlled by hormones. This causes bones to be brittle and liable to fracture. muscle contraction and nerve impulse transmission. • Iodine: Present in vegetables. activating clotting factors. Calcium also plays a role in cell biology. increasing re-absorption of calcium by bones. CALCIUM Calcium is the most abundant mineral in the human body. sesame and pumpkin seeds. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. but the quantity depends on how rich the soil is in iodine. This involves loss of calcium from the bones and reduced bone density. cheese. Of the body's total calcium. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. The skeleton of a young adult male contains about 1. calcium deficiency may lead to osteomalacia (softening of bones). Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Bone loss occurs with age in all individuals. Found in green vegetables. Osteoporosis can be due to calcium deficiency. This usually occurs after 35- . This may be related to repeated pregnancy with lengthy breast feeding. Metabolites of Vitamin D are important in this. Dairy products also have plenty of iodine.
Most flour is fortified with calcium carbonate so cereals can also be a good source. Dairy products. The risk of osteoporosis may be altered by factors other than diet. Reduced intake leads to increased efficiency of absorption. Bone loss is greatest in women following the menopause. A low level of calcium in the blood and tissues can cause hypocalcaemia. leafy green vegetables. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Calcium is present in a wide range of foods. This is due to reduced levels of the hormone. found in bran. other research has found no difference between vegetarians and omnivores. urine and sweat. a component of dietary fiber. This is thought to be due to animal protein increasing calcium loss from bones. being underweight.40 years and involves the shrinking of the skeleton. Calcium is also lost during lactation in breast milk. Hard water may also provide calcium. vomiting and calcium deposition in the heart and kidneys. smoking and alcohol can all increase the risk. nuts and seeds (almonds. Phytic acid. Vitamin D is essential for absorption of calcium from the gut. . Uronic acid. whole cereals and raw vegetables is one of these. A number of substances can inhibit the absorption of calcium. Calcium balance can be affected by a range of other factors. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Excess calcium in the blood can cause nausea. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. and oxalic acid. Meat is a very poor source of calcium. Calcium is lost in the feces. Lack of exercise. In severe cases muscle spasms may occur. tofu. Calcium loss is roughly equal to dietary calcium in adults. sesame seeds). and dried fruit are all good sources of calcium for vegetarians. oestrogen. Calcium loss is reduced if dietary calcium is low. brazil nuts. This is called tetany. Saturated fats can also lessen calcium absorption. found in certain fruits and vegetables can also bind calcium. In infants and children calcium is retained for new bone growth. This involves sensations of tingling and numbness and muscle twitches. This usually results from excessive doses of vitamin D and can be fatal in infants. Adaptation to both high and low calcium intakes occur. However. Postmenopausal women are particularly at risk from osteoporosis. However.
Therefore. monounsaturated or polyunsaturated. Fats can be classed as either saturated. Pregnant adolescents are an exception to this. Nearly all the fats in our bodies and in foods are triglycerides.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. monounsaturated or polyunsaturated. calcium absorption from the gut increases and no additional calcium is generally needed. The building blocks of fats are called fatty acids. Foods rich in saturated fats are usually of animal origin. This depends on the type of chemical bonds present in the fatty acid. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Vegetable fats are generally unsaturated. These can be either saturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Fats consist of fatty acids and glycerol. Fats tend to be solid at room temperature whilst oils are liquid. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. The term lipids include both fats and oils. The nature of fat depends on its constituent fatty acids. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. having particularly high calcium needs. Cholesterol is present in animal foods but not plant foods. being made up of three fatty acid molecules to one glycerol molecule. Fats and oils are essentially the same. Raised blood cholesterol is associated with an increased risk of heart disease. Saturated fat raises the level of cholesterol in the blood. . Breast feeding women need extra calcium. There are about 16 different fatty acids commonly present in foods. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium.
arachidonic acid is not an essential fatty acid as was once believed. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. lard. converting double bonds to single bonds. For this reason. rapeseed and soyabean oils. Hydrogenated vegetable oils are often present in margarine and other processed foods. Saturated fats tend to be animal fats and are solid at room temperature. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. 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. Fats have a number of important functions in the body. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. though fish oils may also be high in polyunsaturated fatty acids. Unsaturated fats are liquid at room temperature. Because of this conversion. Two fatty acids are termed essential fatty acids. Plant oils may be hardened by the addition of hydrogen atoms. fish oils are sometimes used therapeutically. As well as being a concentrated source of energy. These are linoleic acid and alinolenic acid. fats act as carriers for fat-soluble vitamins A. The body can make its own cholesterol and so a dietary source is not required. If there is just one double bond then it is monounsaturated. Butter. Fats are also essential for the structure of cell membranes and are precursors of many hormones. These must be present in the diet as the body is unable to make them itself. Cholesterol belongs to the sterol group of fats. suet and meat fat are saturated fats. It is present in all animal tissues but is absent from plants. D. then it is unsaturated.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. . EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. However. This process is known as hydrogenation. They are widely present in plant oils such as sunflower. E and K. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. They are usually of plant origin.
These complex molecules are called lipoproteins. Unsaturated fatty acids can exist in two different geometric forms. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). There are four main types of lipoprotein involved in cholesterol transport. Anti-oxidants such as vitamins A. It is the LDL cholesterol which has been linked to heart disease. C and E offer protection against free radicals. stress and environmental pollutants can increase the generation of free radicals in the body. Hydrogenation of margarine causes this to occur. especially when exposed to heat or sunlight. Because of this high blood cholesterol is linked with heart disease. Lard and suet are saturated fats. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. eggs and dairy products all contain saturated fats. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. This can lead to atherosclerosis. These are called the cis and trans forms. Polyunsaturated fats can also generate free radicals. Meat. HDL cholesterol may help protect against the risk of heart disease. Cholesterol is present in all animal foods but not plant foods.Cholesterol is transported in to various proteins. saturated fat raising blood cholesterol. Coconut oil and palm oil are vegetable sources of saturated fats. Olive oil is a monounsaturated fat. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Blood cholesterol is more closely related to the amount of saturated fat in the diet. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Cholesterol may form plaques on artery walls if levels in the blood are too high. It has been suggested that trans-fatty acids can increase the risk of heart disease. Egg yolks and highfat dairy products are high in cholesterol. Polyunsaturated fats are usually from plant sources. . including alcohol. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. A number of factors. Unsaturated fatty acids exist naturally in the cis form. Fresh fruit and vegetables are rich in these anti-oxidants. Saturated fats are nearly always from animal foods. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio.
the red pigment in blood. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. insomnia. Research has also shown iron deficiency to be associated with impaired brain function. However. and to use olive oil for cooking purposes. Iron is essential for the formation of hemoglobin. IRON Iron is an essential component of hemoglobin. between 10-20% of child-bearing age women are said to be anemic. loss of appetite and pallor. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Advice to vegetarians is to keep fat intake to a minimum. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. The remainder is stored in the liver. . Vegetarian diets tend to be lower in fat than omnivore diets. spleen and bone-marrow. Symptoms of anemia include tiredness. Dietary advice is to reduce this. Special emphasis is placed on reducing the amount of saturated fat in the diet.5 and 4. 1/3 suffering from severe deficiency and anemia. The body contains between 3. breathlessness. headaches. Iron also plays an important role in the immune system. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. It also plays a vital role in many metabolic reactions. 2/3 of which is present in hemoglobin. A small amount is present as myoglobin. and iron deficiency in infants can result in impaired learning ability and behavioral problems. lack of stamina.Currently it is believed that around 42% of energy in the typical diet is from fat. 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%. which acts as an oxygen store in muscle tissue. transporting oxygen in the blood to all parts of the body. All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Iron deficiency can lead to anemia.5g of iron. people with low iron levels having lowered resistance to infection. Iron deficiency is the most prevalent nutritional problem worldwide. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. In developed countries.
whilst in plant foods iron is present as non-haem iron. as can tannin in tea. . plant proteins may not contain all the essential amino acids in the necessary proportions. pulses such as lentils and kidney beans. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. However. These are the essential amino acids. PROTEIN Being vegetarian does not mean your diet will be lacking in protein.Dietary iron exists in two different forms. blackstrap molasses. and fresh leafy green vegetables. the amino acids in one protein compensating for the deficiencies of another. Lowered levels of iron in the diet result in improved absorption. a varied vegetarian diet means a mixture of proteins are consumed. The absorption of iron is influenced by other constituents of a meal. Unlike animal proteins. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Excess dietary protein may lead to health problems. sugars. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Citric acid. Fiber may also inhibit absorption. despite a high intake of fiber and phytate. amino acids and alcohol can also promote iron absorption. Good sources of iron for vegetarians include wholegrain cereals and flours. Proteins are made up of smaller units called amino acids. green peppers. leafy green vegetables. Phytates. oxalates and phosphates present in plant foods can inhibit absorption. eight of which must be present in the diet. Non-haem iron is less easily absorbed by the body than is haem iron. and some dried fruits. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. There are about 20 different 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. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Foods rich in vitamin C include citrus fruits. Haem iron only exists in animal tissues. Vitamin C greatly increases the absorption of non-haem iron. Iron absorption can also be influenced by the amount of iron in the diet.
cereals (wheat. pulses. Excess protein may also be converted to fat and stored. histidine is also considered to be an essential 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. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. immune protection. A typical protein may contain 500 or more amino acids. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. hydrogen. Proteins in skin and bone provide structural support. phenylalanine. Good sources of protein for vegetarians include nuts and seeds. The eight essential amino acids required by humans are: leucine. cheese and yoghurt). There are about 20 different amino acids commonly found in plant and animal proteins. Proteins are essential for growth and repair. protein is used. Most foods contain at least some protein. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. and lysine. and the transmission of nerve impulses are all dependent on proteins. They play a crucial role in virtually all biological processes in the body. oats. Many hormones are proteins. However.Proteins are highly complex molecules comprised of linked amino acids. soya products (tofu. and rice). nitrogen and occasionally sulphur. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. oxygen. The amino acid that is in shortest supply is called the limiting amino acid. free-range eggs and some dairy products (milk. For children. Certain amino acids can be made by the human body. methionine. isoleucine. Protein can also provide a source of energy. All enzymes are proteins and are vital for the body's metabolism. Different foods contain different proteins. valine. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. tryptophan. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. the essential amino acids cannot be made and so they must be supplied in the diet. Amino acids are simple compounds containing carbon. Muscle contraction. threonine. . soya milk and textured soya protein such as soya mince). Amino acids link together to form chains called peptides. each with their own unique amino acid composition.
such as meat. Combining plant proteins. This is known as protein complementing. than protein from animal foods. and in some cases better. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. This is why plant proteins are sometimes referred to as low quality proteins. Previously. For instance. it is not surprising that animal proteins. Soya is a high quality protein on its own which can be regarded as equal to meat protein. leads to a high quality protein which is just as good. grains tend to be short of lysine whilst pulses are short of methionine. This means when two different foods are combined. The limiting amino acid tends to be different in different proteins. As such. cheese or peanut butter sandwich. 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 . milk and cheese tend to be of a higher protein quality than plant proteins. seeds. This does not mean that vegetarians or vegans go short on essential amino acids. the amino acids in one protein can compensate for the one lacking in the other. pulses. and rice with peas or beans are all common examples of protein complementing. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. such as a grain with a pulse. However.Protein quality is usually defined according to the amino acid pattern of egg protein. Many plant proteins are low in one of the essential amino acids. muesli with milk (soya or cow's). Beans on toast. it has been thought that protein complementing needed to occur within a single meal. which is regarded as the ideal. Vegetarians and vegans eating a well-balanced diet based on grains.
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. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. and so is also known as cobalamin. This results in anemia. 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. Because infants and children are growing they require more protein than adults (proportional to their body weight). Fermented soya products. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. Vitamin B12 neuropathy. Deficiency can cause anemia. Symptoms include excessive tiredness. However. It contains cobalt. This is especially important in tissues where cells are dividing rapidly. seaweeds. involving the degeneration of nerve fibers and irreversible neurological damage. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). particularly the bone marrow tissues responsible for red blood cell formation. can also occur. If B12 deficiency occurs. and growth and development in children. While vegetarian diets usually meet or exceed protein requirements. There has been considerable research into proposed plant sources of vitamin B12. eggs and dairy products. and algae such as spirulina have all been suggested as containing significant B12. the maintenance of the nervous system. DNA production is disrupted and abnormal cells called megaloblasts occur. they are typically lower in total intake of protein than non-vegetarian diets. It is exclusively synthesized by bacteria and is found primarily in meat.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Vitamin B12 is necessary for the synthesis of red blood cells. . B12 is necessary for the rapid synthesis of DNA during cell division. Many vegan foods are supplemented with B12.
Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. Anemia may also be due to folic acid deficiency. Other symptoms can include a smooth. The only reliable unfortified sources of vitamin B12 are meat. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. may be obtaining more B12 from re-absorption than from dietary sources. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. listlessness. have both appeared to contain significant amounts of B12 after analysis. However. Total body store is 2-5mg in adults. Around 80% of this is stored in the liver. an algae available as a dietary supplement in tablet form. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Vitamin B12 is excreted in the bile and is effectively reabsorbed. This is known as enterohepatic circulation. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. shoyu and tamari. and poor resistance to infection. analysis of fermented soya products. Vitamin B12 can be stored in small amounts by the body. and nori. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Assay methods used to detect B12 are unable to differentiate between B12 . The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Spirulina. including vegans and some vegetarians. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. When deficiency occurs. miso. People on diets low in B12. These cannot be utilized to satisfy dietary needs. including tempeh. There has been considerable research into possible plant food sources of B12. dairy products and eggs. it is thought that this is due to the presence of compounds structurally similar to B12.breathlessness. a seaweed. found no significant B12. However. In comparison. sore tongue and menstrual disorders. pallor. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. known as B12 analogues. Fermented soya products. seaweeds and algae have all been proposed as possible sources of B12. known as intrinsic factor. folic acid also being necessary for DNA synthesis. B12 is also important in maintaining the nervous system.
the bacteria produce B12 too far down the intestine for absorption to occur. Boiling milk can also destroy much of the B12. A slice of vegetarian cheddar cheese (40g) contains 0. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. and breakfast cereals. particularly in areas where hygiene standards may be low. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. soya milks. A boiled egg contains 0. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. B12 has very low toxicity and high intakes are not thought to be dangerous. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Zinc is vital for the healthy working of many of the body's .2 µg. B12 not being absorbed through the colon lining. It helps with the healing of wounds and is a vital component of many enzyme reactions. though little is known about this. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. textured vegetable protein.7 µg. Vecon vegetable stock. Bacteria present in the large intestine are able to synthesize B12. as the B12 analogues can compete with B12 and inhibit metabolism. vegetable and sunflower margarines. In the past. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Lactating women need extra B12 to ensure an adequate supply in breast milk.and its analogues. A range of B12 fortified foods are available. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Human feces can contain significant B12.5 µg. veggie burger mixes. These include yeast extracts. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Pregnant women are not thought to require any extra B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. 1/2 pint of milk (full fat or semi skimmed) contains 1. Fermentation in the manufacture of yoghurt destroys much of the B12 present. However.
It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. fatigue. It is thought that zinc supplementation can help skin conditions such as acne and eczema. particularly in association with protein foods. and decreased growth rate and mental development in infants. Zinc has a range of functions. alcoholics and those suffering from trauma or post-surgery. beans and lentils. a poor immune response and skin problems. It is always better to seek the advice of an expert before dosing yourself with supplements. 60% is found in muscle. carbohydrates. Good sources for vegetarians include dairy products. wholegrain cereals. yeast. 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. prostate problems. Particularly high concentrations are in the prostate gland and semen. inhibit zinc absorption. Our body contains about 2-3g of zinc. Only 20% of the zinc present in the diet is actually absorbed by the body. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. There are no specific storage sites known for zinc and so a regular supply in the diet is required. zinc is involved in the metabolism of proteins. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. seeds and wholegrain cereals. nuts. Other symptoms of zinc deficiency can include hair loss. anorexia nervosa. diarrhea. delayed wound healing.systems. Dietary fiber and phytic acid. The recommended amounts of zinc for adult men are 1/3 higher than those for women. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. pulses and nuts. and in liver function. found in bran. The first signs of zinc deficiency are impairment of taste. Zinc is found in all parts of our body. . in the metabolism of the ovaries and testes. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. in insulin activity. The more sexually active a man the more zinc he will require. lipids and energy. 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. As a component of many enzymes. 30% in bone and about 5% in our skin.
but it is thought that demands are met by increased absorption from the gut. sweat. Excess zinc is toxic. vomiting and fever. A vegetarian diet makes you a healthier person. . Pregnant women do need extra zinc. Zinc is lost via the feces. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. You will have a larger chance of not succeeding if you do it this way initially. Breast feeding mothers need extra zinc in their diet. A deficiency of zinc in the diet means zinc absorption is improved. but getting started with this new lifestyle takes not only dedication. 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. Too much zinc will interfere with the metabolism of other minerals in the body. such as Iran and other Middle East countries. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. urine. EDTA. semen and also menstruation. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. hair.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. phosphates. skin. Baking can destroy over half the phytic acid in whole meal bread. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. but also some common sense. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Various chemicals added to many processed foods can also reduce zinc absorption e. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. particularly iron and copper.g.
then two or three days and eventually every day. A little later in this book. Whether you need simple step by step instructions or gourmet dishes to impress your friends. Don't be put off by a bit of teasing or ill-informed scare stories. Be careful about hidden non-veggie ingredients in foods. . As you get more confident about vegetarian food. 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. this can be difficult. Buy a vegetarian cookbook (or borrow one from your local library). information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. Vegetarians are sometimes the brunt of jokes and prejudices . remember to let them know in advance that you are vegetarian. Learn as much as you can about nutrition and what your body needs to thrive and prosper. Educate yourself by reading labels or making all your food yourself. to avoid any embarrassment when friends are cooking for you. cous cous and all sorts of vegetables. Don't go it alone. Others eat vegetarian food one day a week. And. The important thing is to work out what will suit you and stick with it. but always be a learner when it comes to your body and what you put into it. there are literally hundreds of vegetarian cookbooks around. tofu.usually from people who know very little about their own health and dietary needs. take the next step by making sure you always buy free-range eggs and vegetarian cheese. pulses. but investing in a cook book is a great way to start. Be prepared to take a little teasing or snide remarks. but you can learn to stay healthy by understanding what it is your body needs. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. You'll have to change your habits. we'll give you some great veggie recipes. then fish. We've given you most of what you need to know in the above chapters. If you've grown up eating meat. then poultry.Some people start out by eliminating red meat first. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. including meat alternatives like mince and sausages made from soya or Quorn(tm). Join The Vegetarian Society to make sure that you always have access to our expert advisors. Try something new.
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. vegetable oil. 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.g. Many of the basics .will be suitable for vegetarians . pumpkin. Most people keep a few stock items in their kitchen cupboard or freezer. but you don't need to buy everything! In fact. Then you'll need to stock up on vegetarian friendly foods.bread. flour. many meat-flavored varieties are actually vegetarian) Yeast extract (e. frozen chips etc . free-range eggs. Donate it to a church or local food pantry. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat. 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. That includes anything made with animal products or preservatives. Don't throw that food away.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. dairy products. sunflower and many others) The list looks long.
baked beans. If you know you are going to be eating in restaurant X on Saturday. you will almost always be able to find a vegetarian friendly meal on the menu. Most all of the better chain food restaurants have salad bars. Many of your favorite dishes. Or worse.com/theme/609/restaurants. stir-fry and curries can be made with soya mince. many of the soups are bean based with no meat. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. well stocked salad bars. or stick with more familiar tastes if you prefer. ratatouille. Many have extensive. If you are going to a quality restaurant or one that is locally owned. Most often than not. pizzas. feeds their ego and gets you an outstanding meal. . Most chefs in quality restaurants <http://www. you can break all the rules. Once you've broken out of the conventional meat-and-two-vegetable routine. many cheeses and all sorts of ready meals. pasta sauces and soups are all suitable for vegetarians already. ask your server what is available. scrambled eggs. It shows their talent. pulses or just vegetables. If not. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. that fear keeps them from accepting dinner invitations from family and friends. Look at the soup bars also. Bean burgers. such as spaghetti bolognaise. call ahead and ask if they offer vegetarian entrees and if not. If you find yourself in that predicament. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. you will get a yes. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries.Eating vegetarian is a real culinary adventure. chili. DINING OUT For many new or wannabe vegetarians.associatedcontent. If not.html> are more than happy to whip something up. all have something vegetarian on the menu. veggie sausages. can something special be prepared. jacket potatoes.
delightful little pastries stuffed with meat. Order your salad with no meat and you're set to go. too. If you're new to Indian cuisine. Plain cheese pizza. If you like Mexican fare. rice and noodles. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. which are an excellent source of protein (and delicious). as it pasta primavera. too. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. as well. ovo lactos have lots of options. Hit a Greek restaurant and load up on hummus. though. Pasta with meatless marinara sauce is a staple menu item. Tell your waiter that you don't eat meat. you have a delightful adventure ahead of you .try dal. Indian restaurants are terrific for vegetarians.some dishes that sound vegetarian on the menu may contain meat or eggs. and samosas. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant.Even fast food restaurants are getting into the healthy trend. or Mexican food. although not all cities have them. called ghee . offering delicious vegetable entrees. At the big chain restaurants like Olive Garden or the Spaghetti Factory.Italian restaurants are another great option for vegetarians.just ask that your meal be prepared with vegetable oil instead. baba ganoujh (a delicious eggplant spread). Other ethnic options are excellent choices for vegetarians. Many Italian soups. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. Chinese restaurants are great for vegetarians. Japanese. Depending on the chain. If you thought you'd never dine again under the Golden Arches. which is loaded with vegetables. be aware that many Indian dishes are prepared using clarified butter. don't fret . you can add a baked potato. you can have gazpacho (a cold vegetable . Most fast food chains now offer garden salads in a wide variety of different flavors. spicy lentil dish. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. a traditional. And if the gang heads out for pizza. get their protein from rice and beans (just make sure that they use vegetable broth. you were wrong. spanikopita (spinach pie) and salad made with a grain called tabouli. dolma (stuffed grape leaves). are just as tasty as the meat-loaded kind. The Indian diet has a rich tradition of vegetarianism. especially the ovo lactos. yogurt and fruit or a number of other meatless items off the menu. and they'll make sure your meal comes the way you want it. and not beef or chicken). Just take a moment to quiz your server about how the dishes are prepared . or even a cheese-less pizza topped with vegetables. such as pasta fagioli.
Even if it's disappointing. Or you may end up in a situation where your hosts simply have no idea of what your needs are. chiles rellenos (green peppers stuffed with cheese. simply order a salad or baked potato. Don't be afraid to ask questions when you are dining out. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. The choices are more diverse than what you think. if you're questioned. loved one that you are indeed paying attention to your health. fundamentally. Etiquette is. you need to make the best of things. smile and say that they're so delicious that you're happy to enjoy them.chat with your tablemates. If you're the host. That you feel. they may not know how to feed you.can be problematic for people on special diets. but often misguided. books and magazines so they can learn more. remember that's it's just for one meal . and you have the research to back it up. do so . Assure the well meaning.burritos. enchiladas.both attending them and hosting them . This is one time. enjoy the company and have a good time anyway! . the family member or friend that just will not accept that you've gone meatless.and. you really do have to stand firm. you can make sure that you have a tempting variety of delicious foods. about behaving well under challenging circumstances. Offer to show them websites. that your diet is the perfect diet for you. Here they are worrying about your health and you are worrying about hurting their feelings. tostadas and tacos. the breaded and fried) and bean-and-cheese versions of all the usual favorites . If all there is on the table that you can eat is bread and salad. Dinner parties . What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. If you're not comfortable with taking a chance on the veggie burger. But what if you're the guest? Often.soup). They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. In those cases. It's tough. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. even if your hosts know that you're vegetarian.
It helps them to feel comfortable if they don't want to eat something . or peanuts.some are allergic to bell peppers. If someone asks.and it'll save you the effort of serving. or if there's anything they absolutely hate. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. and you think there might be challenges finding something to eat.squish things around and mess up your plate.If there's absolutely nothing on the menu that you can eat. and leave some empty space so it looks like you ate something. eat. If you're comfortable handling meat products and are doing it for the courtesy of your guests. but you won't be suffering from hunger pangs throughout the evening.no one will be looking at their plate and wondering why there's still food there . you can make them feel extra welcome in your home. don't make an issue of your diet. Part of being a terrific host is anticipating your guests' needs. then eat a light meal before you leave the house. by all means do that. Hide the meat under some lettuce. To be blunt. or your hostess sits a plate of animal food in front of you. It's a choice only you can make! . If you're headed to a big social event like a wedding or a family dinner. or didn't. You'll be surprised at what people have to say . You can choose to prepare a separate meal in your home for your meat eating guests. Even under the worst circumstances there will be something for you to snack on. or dairy.how about offering the same courtesy to them? When you invite guests to dinner. most people won't notice how much you did. You should only serve meat if you genuinely feel comfortable doing so. Whatever happens. When having people to your home for dinner. allowing guests to fill their plates only with what they want. no one is really interested in what you can't eat. ask them if they have special dietary needs. stick to your choices and prepare a vegetarian dinner. tell them you're vegetarian and steer the conversation to something else. Chances are good that people won't even notice that they are eating dishes that don't contain meat. so you have more time to enjoy your guests. Think about how you'd like to be treated when you go to dinner at a friend's home . do what children do . One sure way to make everyone happy is to serve a variety of different dishes buffet style. If the conversation is compelling. but only do so if you won't be compromising your choices.
as yet unidentified. it's time to introduce your baby to solid foods. In addition to the sugars and other nutrients. as it's not designed to meet their nutritional needs. We all start out life as lacto vegetarians. Whether or not you breast feed is entirely your decision but. 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. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. it's time to transition to solid foods. Also. made just for us and full of all the nutrients we need. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. . and when she takes a quart or more of a formula per day and still acts hungry.soy is less likely to cause allergies than cow's-milk-based formulas.you're not passing on any of the antibiotics. Infant formula. substances in breast milk that make it superior to infant formula. pesticides or other contaminants that you would if you were eating meat. The good news is. But don't give regular soy milk to a baby less than a year old. your child is still a vegan. Should you decide not to breast feed. for most babies. At the four-to-six month mark. is made as close as possible to that of mother's milk.So you've decided to become a vegetarian. breast milk is the optimal food. Out first food is our mothers' milk. (And if you're a vegan and you breast feed. too . 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.breast milk is a natural food for humans while cow's milk is not). This isn't necessarily true. and it's all we require or should eat for the first four to six months of life. the alternative to breast milk. as it can cause intestinal bleeding and lead to anemia. choose a soybased formula . if you're a vegetarian. The timing varies from baby to baby . Cow's milk should never be fed to babies under one year old. your breast milk is superior to that of meat-eating mothers . scientists believe that there are other.
regular soy milk or rice milk. an vegetables that adults eat are fine for a child. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. starting with veggies that are easy to chew and unlikely to present a choking hazard. It's smart to introduce new foods one at a time. Most babies are very fond of lentils. except for not feeding them meat.rice cereal is best. as well as soy cheese and soy yogurt two servings per day. which can be cooked until fairly soft and have a pleasant. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. begin to slowly introduce other foods. large. bland flavor. Follow the same feeding schedules and advice that you would for any other baby. When giving babies "finger foods. you can give him water. buy ones that are free from added sugars. and lightly blanched and cooled broccoli. you can start offering your child some vegetarian versions of classic kids' favorites. As long as it's safe for the baby to chew. preservatives and any other additives that your baby doesn't need. so that their systems can get used to the change in diet. sharp. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. so if your baby has sensitivity to a food you can easily identify it. lettuce and other leafy green vegetables. Start with raw.once your child is old enough to transition off formula. Good choices are carrot sticks. If you buy prepared foods.they'll be a bit fussy sometimes. Raw vegetables can be introduced then. hot dogs and sandwich slices . Slowly add tofu into their meals and snacks. Start with cooked grains . Nut butters should not be fed until after 12 months. about a half-ounce per serving. or any other nutritious liquid. regular soy milk. Once your baby eats cooked cereal. Vegetarian and vegan children are just like any other kids . or round. juice. start introducing high-protein legumes to the baby's diet. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . As you ease into the toddler/preschooler years (ages 1 to 4)." take care that the foods aren't too hard.You'll want to introduce solid foods slowly. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Adapt the guidelines in the baby books to the vegetarian diet. At seven to ten months.
and weighed slightly less than children raised on an omnivorous diet. cookies and other baked goods Vegetarian diets feature a lot of bulky. as time passes. filling plant foods.add avocado. One partner may be a social butterfly but .especially if you have a husband or wife who loves a nice juicy steak on a regular basis. when they were actually taller than average. to sandwiches. 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 . Peanut and almond butters are excellent sources of calories for kids. you often find yourselves negotiating to find a middle ground that you can live with. You choose someone to spend the rest of your life with and. fruits and vegetables to add lots of necessary nutrients to their diet.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles.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. So be generous with the snacks featuring grains. Don't worry about a vegetarian diet affecting your child's growth . too. and since small children have equally small stomachs. He loves reality television. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . 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. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. but the other is neat. All marriages are about compromise. they sometimes don't get all the calories they require. One of you is messy. which is calorie-dense and full of good fats. Very young children also need to eat more than three meals each day. they caught up by age 10. she adores opera.
to believe that your ideal partner will share all of your values. Buy a few cookbooks and try new recipes to keep things interesting. the subject will come up naturally . But that's unrealistic . Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. whether it is based on ethical principles. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. doing laundry. when you're single and dating. You and your spouse may agree on a lot of things. There are probably far more of those than there are issues on which you don't see eye-to-eye. getting to work and raising children can sometimes make even the smallest difference seem enormous. It's understandable. The key to making it work is acceptance of each other's choices. • Acknowledge that your spouse's diet isn't meant to hurt you. • Try to find restaurants where you can eat together. veggie burgers and non-dairy cheese at home.no two individuals are exactly alike.but you can control how you behave towards them. If your partner eats meat. Cook a variety of tasty. If you judge your spouse harshly for not joining you in your vegetarian journey." particularly if they're simply eating the same diet as most of the other people they see every day. • Try to get your partner to compromise on certain foods. Married couples figure out how to adapt to such differences. you may be turning them off entirely. appealing meals so that your partner can see that the diet isn't boring. but still disagree on how to eat. You can't control what your spouse eats . • Never attack your spouse's point of view. closing the door to them making that step themselves in the future. Try to keep in mind that your choice to become vegetarian was a personal one. so that you can enjoy a fine meal together. and it has to be for them. it isn't a choice designed to make your life unhappy or more complicated. If your partner is interested. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most.but don't lecture. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. on convenience or on habit. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. Try to respect their decision. • Play an active role in shopping and preparing meals. As the popularity of vegetarianism increases.the other's happy to stay home every night with a good book. • Be a positive role model. No one likes to be told that they're "bad. . See if you can get them to eat soy hot dogs. especially in public. Choose venues that offer both meat dishes and vegetarian options. too. and the day-to-day struggle of paying bills. • Don't talk endlessly about your diet.
You may have to ask the others in your home to cook meat outside on a grill. DEFENDING YOUR CHOICE Being new to vegetarianism.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . 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 . If they want to change. Eating together is one of the great pleasures of any relationship. Whether you live with a partner. it's more than likely that you're the only person in your household going meatless. this is a huge issue. Again.and not turning them off by lecturing them! Only you know the dynamic in your home. that's great . and dedicate a special section of the refrigerator to meat storage.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. you can't control what they eat. accept that your spouse may eat meat sometimes when they're not with you. . 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. Even if they're supportive of your decision. If you can't stand to have meat around you at all. Negotiate a menu plan that's acceptable to both of you. your parents.and if they're not supportive. you may find them ridiculing your food choices or even actively trying to sabotage you. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. asking that it's wrapped in such a way that you don't have to look at it. your children or roommates. however . and nagging doesn't help. any more than it's theirs to turn you back into a meat-eater. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. 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. One thing is certain.
Becoming a vegetarian is an exciting change in your life. You don't need to be an expert. 2. 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. so that nobody's beliefs will be violated. but it doesn't have to be. and the compromises you and your family are willing to make. here are some helpful tips to allow you to deal with your partner's choice: 1. . for example. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Try to see the positive side of your partner's diet. When family and friends begin to question your new meatless diet. Learning how to cook without meat can be a daunting task. even though many Israeli soldiers do not normally keep the kosher laws. that all meals served by the Israeli military are kosher. (Vegetarian food is also available for Israeli vegetarian soldiers.If your feelings aren't that strong. you may simply want to negotiate who cooks what. It all comes down to what your needs are. and that you can share together. 4. Here are some great recipes for you to try. and prepare your own entrée on the other nights. while your spouse would be doing so if she/he ate meat. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. The vegetarian lifestyle will be most difficult for the non-vegetarian. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". If your partner has decided to go vegetarian and you don't embrace that choice. 3. Recognize that if you eat vegetarian food you are not compromising any principle or belief.) 5. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. A little compromise and understanding can go a long way. Try out a few of these yummy recipes. Try to find some good vegetarian recipes that you find convenient and enjoyable. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. Consider. and when .
Fill tortillas with potato mixture. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. In a bowl. husks removed • 1 large onion. Mix potatoes together with pinto beans. Fry tortillas individually in a small amount of hot oil until soft. chopped • 1 bunch fresh cilantro. and roll up. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . and 1/2 cilantro. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Meanwhile. and spread remaining cheese over sauce. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. puree with half of the cilantro until smooth. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. or until hot and bubbly.5 ounce) can pinto beans. and place in an oiled baking dish. Spoon tomatillo sauce over enchiladas. Set aside to cool. Bake in the preheated oven for 20 to 25 minutes. Bake for 20 minutes. 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. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). boil tomatillos and chopped onion in water to cover for 10 minutes. coarsely chopped.Potato and Bean Enchiladas • 1 pound potatoes. chili powder. Place seam side down in an oiled 9x13 inch baking dish. toss diced potatoes together with cumin. 1/2 cheese. or until tender. and ketchup. Once cooled. salt.
The starch from the potatoes will settle into the bottom of the bowl . Serve hot. about 6 minutes. Cook until vegetables are tender. and corn. and reduce heat to medium. and simmer for 20 minutes. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. and chili powder. split . carrots. until brown on both sides. Black Bean Rice Burgers • 1 (15 ounce) can black beans. and squeeze out the excess liquid into another bowl. coarsely shredded 4 green onions. place on skillet and flatten with a heat-proof spatula. chopped 1 egg. peeled and coarsely shredded 1 medium onion. mix the potatoes and onions. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and cook 4 minutes. In a large bowl. egg. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. kidney beans. red pepper. press together about 2 tablespoons of the potato mixture with your hands. Sauté onions. oregano. Stir in green pepper. salt and pepper. stirring occasionally. Season with cumin. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. and garlic until tender. Cover. Potato Pancakes 4 medium baking potatoes. lightly beaten • 6 tablespoons salsa. Stir in tomatoes. and reserved potato starch. turning once. celery. For each pancake. green onions. Cook for about 8 minutes. Bring to a boil. Wrap the mixture in cheese cloth or paper towels.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. and basil. heat skillet over medium-high heat. finely chopped • 1 egg. Stir in mushrooms. combine the potato mixture.pour off the water and save the remaining potato starch.
combine sour cream and remaining salsa. Add the rice. egg and 2 tablespoons salsa. Place 2 slices mozzarella on each rectangle. Sprinkle each with 1/4 teaspoon oregano. Sprinkle half of the Parmesan cheese over each tomato. Moisten edges of rectangles with water. Bake in the preheated oven 10 to 12 minutes. burger. mash beans with a fork. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Unwind the roll dough. Place a lettuce leaf. 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). from the heat for 4-5 minutes or until cheese is bubbly. and separate into 4 rectangles. Cover each with remaining dough. sour cream mixture and slice of cheese on bun. Press the edges firmly with a fork to seal. Place 2 rectangles on a 9x13 inch baking sheet. Flatten to 1/2-in. Broil 6 in. sprinkle half of the cheddar cheese and cayenne pepper. Top each with 2 teaspoons tomato paste. split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese On each bagel or muffin half. In a small bowl. onion. Pinch together perforations to seal. or until golden brown. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Top with a tomato slice. Tomato Cheese Melt • 1 onion bagel or English muffin. Cook over medium heat for 4-5 minutes on each side or until firm and browned. mix well.In a large bowl. thickness.
Bring to a boil. and bake in the preheated oven 30 minutes. chopped • 3/4 cup dry white wine • 3 tablespoons butter. until cheeses are melted and bubbly. and Romano cheese into the vegetable mixture. 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). Place in two large shallow baking dishes and bake in preheated oven. Boil without stirring 4 minutes. In a medium saucepan over medium heat. and bay leaf. and saute onion until tender and lightly browned.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). melt butter. Remove from oven and let cool completely before breaking into pieces. stirring every 15 minutes. and continue baking 30 minutes. Monterey Jack cheese. Remove from heat and stir in soda and vanilla. sliced • 1/4 pound zucchini. Place popcorn in a very large bowl. stirring to coat. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Uncover. and continue baking 10 minutes. for 1 hour. basil. Pour in a thin stream over popcorn. wine. garlic. butter. chopped • 1 (8 ounce) can garbanzo beans. Cover. stirring constantly. mix onion. Stir in brown sugar. garbanzo beans with liquid. Heat oil in a medium saucepan over medium heat. corn syrup and salt. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. zucchini. In a medium baking dish. Stir heavy cream. stir. tomatoes with liquid.
pepper. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Sprinkle flour over onions and cook for 1 minute. 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. thyme and sliced artichokes and cook for 25 minutes. season with salt and serve. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. mashed • 3/4 cup white sugar • 1 egg. Stir in water. Stir in vinegar and cook for approximately 3 minutes. softened in water • 3 pounds fresh mushrooms. lightly beaten • 1/3 cup butter. It works well when using a 3 millimeter slicing disk. Stir in capers and parsley. cayenne. vegetable base. salt. sliced • 3 pounds carrots. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Cook for 15 minutes. Let cook for 15 minutes. chopped • 3 cloves garlic. garlic and shallots in olive oil and set on low. nutmeg. Add dried mushrooms along with the water they soaked in. slice thinly and set aside.• 3 pounds thinly sliced shallots • 3 small red onions. fresh mushrooms and carrots. in order for vinegar to evaporate. Using a extra-large stock pot sauté onions.
cover and let rest for 10 minutes. sugar. softened • • 1 (3 ounce) package cream cheese. until a toothpick inserted into center of a muffin comes out clean. Spoon batter into prepared muffin cups. In a small bowl. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Cover and let rise until nearly . In another bowl. combine brown sugar and cinnamon. press Start. In a large bowl. softened • 1/4 cup butter. Roll dough into a 16x21 inch rectangle. Place rolls in a lightly greased 9x13 inch baking pan.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). beat together bananas. room temperature • 1/3 cup margarine. Stir the banana mixture into the flour mixture just until moistened. In a small bowl. baking powder and salt. mix together 1 1/2 cups flour. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. After the dough has doubled in size turn it out onto a lightly floured surface. baking soda. Bake in preheated oven for 18 to 20 minutes. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. mix together brown sugar. egg and melted butter. Select dough cycle. Lightly grease 10 muffin cups. 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. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Roll up dough and cut into 12 rolls. Sprinkle topping over muffins. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. or line with muffin papers. 2 tablespoons flour and cinnamon.
beat together cream cheese. Stir Fry: Sauté onion and green pepper in oil. 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. Add more oil to the middle of the pan. Set aside. crumbled tofu (don't use silken. Heat on Med until thick and bubbly. use extra firm). mix in the peppers and onion and keep frying. confectioners' sugar. When they are good and soft. Meanwhile. While rolls are baking. Remove from heat and add mustard and margarine. Sauté this for another couple of minutes. then add your drained. When it looks like you could eat it. You can add some turmeric for color if you like.doubled. 1/4 cup butter. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell.com/products/censura. When it starts to get golden. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Spread frosting on warm rolls before serving. move them to the sides of the pan and form an empty circle in the middle for your tofu. Add water and mix thoroughly. about 15 minutes. Bake rolls in preheated oven until golden brown.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . vanilla extract and salt. preheat oven to 400 degrees F (200 degrees C). or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. about 30 minutes.
cumin. 1/2 cup salsa (optional) In medium-large saucepan. tarragon. Spoon in filling. Thaw pie shell and take 1/2 out of the tin. add spices. then add spinach on top. Mix it up. Set aside 1/2 cup of cheese sauce in separate container. 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. beans. Remove from heat and add mustard and margarine. and lower heat. pinto. Meanwhile. mushrooms. Spoon in veggies and sauce. salt and garlic powder. Add slowly either cornstarch or flour till slightly thickened. black). chopped 1 can olives. layer 1/2 cheese on bottom of lower crust. cook chopped veggies (NOT spinach. just keep it till later). Meanwhile. or whatever you like. nutritional yeast. and close it up as best as you can w/ the torn top shell. Bake at 400 for about 45 min. Add cooked veggies and coat them w/sauce. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. zucchini. drained 2 medium onions. Place a tortilla in pan and cover in enchilada sauce. heat broth in large kettle. or just about anything. Add water and mix thoroughly. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Cook in microwave or oven till about 3/4 cooked. You can add dairy free milk and use veggie bouillon cubes. To make sauce. Roll and push to one . Add rest of cheese on top of that. Heat on medium heat until bubbling and thick. till crust is brown and delicious cheese and juice oozes out. Add onion. olives.A variety of veggies such as green beans. cilantro and salsa to sauce. combine flour. chopped 1/4 cup chopped cilantro.
stir well.. until it is thoroughly heated. Remove from heat. nutritional yeast at this step. sliced .. spread carrot mixture over top. set aside. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Stir in nutmeg (possibly you could add some about 1/4 C. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. sauté for 1 minute. vegan cream cheese 2 Tbsp. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Place 3 lasagna noodles in bottom of 11x7 baking dish. repeat process until all noodles are used up. Add parsley and garlic. Add carrots and veggie broth. place over medium-high heat until hot. Uncover and bake an additional 20-30 min. keep warm. and lemon juice.end of pan. use your own judgment. herbed tofu 8 oz. Cover and bake 15 min. Bake at 350 until brown. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles.. at 375 degrees. Add olive oil to a large skillet.. Continue until all tortillas filled. top with spaghetti sauce. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. simmer uncovered for 5 min. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. 30-45 minutes. 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. Usually lasagna takes about 45 minutes to cook thoroughly. vegan cream cheese. just to make it a little bit more cheesy!). Add herbed tofu.
In a mixing bowl. pink. salt and sugar. combine the onion with the rice and all the remaining ingredients. Allow pan to cool. Just as the garlic begins to turn brown. Reduce heat to low and simmer. water. 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. 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. Remove from heat and stir in basil. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Bake for 35 minutes. seeded and minced. about 20 minutes. Add the onion and sauté over low heat until lightly browned. be careful not to burn. or until the top is golden brown and bubbly. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . remove pan from heat. Pour the mixture into a lightly oiled. Stir together thoroughly.• 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. wine. Heat the oil in a small skillet. 1 1/2-quart baking casserole. Cook over medium-high heat and bring to a boil. TORTILLA CASSEROLE One 16-ounce can pinto. covered. preferably organic • 1 to 2 fresh jalapeño peppers. or black beans. and add tomatoes.
etc. then cut into squares to serve. or until the cheese is bubbly. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. and then return them to the pot. Simmer gently until the sauce has thickened. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. then remove from the heat. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Slowly pour into the saucepan. Let stand for a minute or two. Bring water to a boil in a large pot. Add the mushrooms and continue to sauté until the mushrooms are wilted. When the noodles are done. overlapping one another. Pour in the sauce. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Repeat the layers. 2-quart casserole dish and layer as follows: 4 tortillas. Add the noodles and cook until just tender. In the meantime. drain them. Lightly oil a wide. Mix thoroughly. cheddar. Combine the first 7 ingredients in a mixing bowl.2 cups frozen corn kernels. stirring constantly. thawed 2 scallions. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack.) • 1 tablespoon light olive oil • 3 medium celery stalks. finely diced • 2 to 3 scallions. Add the celery dice and sauté over medium heat for 3 to 4 minutes. heat the margarine or oil in a medium-sized saucepan. half of the bean mixture. half of the cheese. according to package directions. Bake the casserole for 12 to 15 minutes. and then add the baked tofu and . spelt.
Bake for 30 to 35 minutes. warmed or taco shells. Allow to cool for 5 minutes. drained • Cured olives. Place everything on the table. or until the top is golden brown and beginning to get crusty. soy yogurt.scallions and season to taste with salt and pepper. Top generously with wheat germ. black olives. warm the refried beans in a saucepan with a little water to loosen. Cook some quick brown rice according to package directions. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. 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. diced and sprinkled with vinaigrette . large shallow casserole dish. and then cut into squares to serve. black or green • Fresh mozzarella balls or very fresh tofu. 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. letting everyone make their own burritos or tacos with any or all of the ingredients listed above.or soft taco-size. burrito. Transfer the mixture to an oiled. TORTILLA FIESTA • Flour tortillas. cooked with a vegetable bouillon cube.
When cool enough to handle. prepare a platter or two of antipasto and slice the bread. Stir in the pasta sauce (and if you've used dry pasta. soy. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. cut each in half lengthwise. When the pasta is done. or rice cream cheese . Pass around the Parmesan cheese for topping the pasta. Add the remaining ingredients and stir well to combine. Warm up as needed. Stuff the mixture back into the potato shells. leaving a sturdy shell. Heat as needed in the microwave or in a preheated 400-degree oven. the diced tomatoes). green part only. • 4 large baking potatoes • 1/4 cup organic dairy. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. While bringing a large pot of water to a boil and cooking the pasta. drain it and return it to the pot. Scoop out the inside of each potato half. about 1/4 inch thick all around.• 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. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. and serve. MUSHROOM-STUFFED POTATOES. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach.
cut each in half lengthwise. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. with the mashed potato in the mixing bowl. about 1/4 inch thick all around. and serve. 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. cut each in half lengthwise. Add the mushrooms. Stuff the mixture back into the potato shells. stirring occasionally. Scoop out the inside of each potato half. Heat as needed in the microwave or in a preheated 400-degree oven. Heat the oil in a medium skillet. Stuff the mixture back into the potato shells. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk.• 1 tablespoon light olive oil • 1 large onion. Season with salt and pepper and stir well to combine. about 1/4 inch thick all around. Add the onion and sauté over medium heat until golden. cover. liquid and all. leaving a sturdy shell. Add the remaining ingredients and stir well to combine. Heat as needed in the microwave or in a preheated 400-degree oven. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle. chopped • 8 ounces white or cremini mushrooms. leaving a sturdy shell. Combine the mushroom mixture. and cook until they are done to your liking. or rice milk • 2 cups finely chopped broccoli florets. and serve. soy milk. When cool enough to handle. Scoop out the inside of each potato half. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Stir in the cream cheese.
Cook over medium-low heat. and stir. preferably two.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Combine the first 4 ingredients in a mixing bowl and stir together. Broil in the oven or a toaster oven for 4 minutes. then refrigerate for at least an hour. then cut into wedges to serve. any variety (portabello. or brown rice syrup • 16 ounces fresh organic mushrooms. cover the top of the pie with thin banana slices arranged in concentric. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). or until the top of the pudding feels fairly firm to the touch. shiitake. Combine the mushrooms with the teriyaki mixture and stir together. baby bella. Stir in the maple syrup. Just before serving. Wipe the mushrooms clean. remove and discard the stems. cremini. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Transfer to a small saucepan and add the chocolate chips. Remove from the broiler and transfer to a serving container. Allow to cool completely. about 4 to 5 minutes. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Broil until the mushrooms begin turning dark and are touched by charred spots. slightly overlapping circles. stirring often. thinly sliced Preheat the oven to 350 degrees. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Puree the tofu in a food processor or blender until completely smooth. until the chocolate chips have melted. oyster. If using shiitakes. 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 . CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. maple syrup. or a combination) Preheat broiler (unless using a toaster oven).• 1 tablespoon honey.
and peanut butter in another bowl and whisk together until smooth. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. optional Preheat the oven to 350 degrees. Stir in the chocolate chips and optional walnuts. sugar. Combine the applesauce. Stir together until the wet and dry ingredients are completely mixed. rice milk. baking powder. Pour into a lightly oiled 9-inch round or square cake pan. optional Preheat the oven to 350 degrees. or until the bottoms are just lightly browned. Stir in the chocolate chips and optional peanuts. and a knife inserted into the center comes out with chocolate. Bake for 25 to 30 minutes or until golden on top. and salt in a mixing bowl and stir together. Pour into the flour mixture and stir together until fairly well blended. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. Bake for 10 to 12 minutes. then carefully remove with a spatula to plates to cool. . then cut into squares or wedges to serve. then use a whisk until the mixture is smooth. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts.• 1/2 cup natural style peanut butter. preferably cane juice sweetened • 1/2 cup chopped walnuts. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Let stand for a minute or two. Make a well in the center of the dry ingredients and add the applesauce and oil. Allow to cool to room temperature or just warm. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Combine the flour. but no batter.
and cool to lukewarm before removing the bottom. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. into 3/4-inch pieces. Prick it all over with a fork.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Remove the tart from the oven. Slice six of the asparagus stalks. Make a well in the center of the pastry. Stir the sliced asparagus. oregano and thyme. Bake the tart in a preheated 350°F oven for about 30 minutes. Pour the filling into the crust. or to taste Crust: In a medium sized bowl. the tougher your crust will be. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. and let cool. then stir in the cheese. Remove it from the oven. Baked Ravioli . adding an additional tablespoon of water only if necessary. Cut in the butter and shortening. mixing quickly and lightly with a pastry knife. beat together the eggs and milk. on the diagonal. Filling: In a medium-sized bowl. combine the flour and salt. Mix until the dough just holds together. and salt and pepper into the egg mixture. a mixer or your fingers until the mixture is crumbly. egg yolk and vinegar. or until it's set. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. the more water you use. and add the water. mushrooms. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Bake it in a preheated 350°F oven for 10 minutes. 12 servings. Yield 1 tart.
whole mozzarella cheese-2 cups shredded. Place tomatoes in a blender and puree. hot and golden. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. celery onion and carrot. The cheese should be bubbly. Cook the ravioli as described on the package. salt • 13 oz. Bring to a boil. Slightly undercook them. Fry each piece in oil until brown . eggplant. parsley. package of frozen ravioli • 8 oz. sugar • 1/2 tsp. Lower the flame and simmer for 20 minutes. Chop eggplant. sugar and salt in to the saucepan with the vegetables. until tender. pepper and garlic together.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. can Italian peeled tomatoes • 1 tsp. Add the tomatoes. Place the cooked ravioli in the pan and top with the rest of the sauce. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. In a large saucepan over a medium heat stir place in the olive oil. 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. In a baking pan place in some of the tomato sauce to cover the bottom. Cover and cook for 10 minutes. cheese. celery carrot and onion. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Serve with a crisp salad.
shallots and tomatoes to pan and cook until reduced to 1/2 cup. until softened. .5 ounces each) diced tomatoes • 3 to 4 small zucchini. and herbs. about 8-10 min. stir to combine. Add eggplant. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly.on both sides. Add garlic and onions and cook. stirring occasionally to keep vegetables from sticking. 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. Add peppers. about 6 to 7 minutes. Keep going till run out. quartered and thinly sliced • 1 small eggplant. Add tomatoes. stirring often. Drain on paper towel and then place them in a baking pan with sauce on the bottom. or until eggplant is tender but not too soft. coarsely chopped. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. zucchini. Take remaining 1/4 cup cream and toss with pasta. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. coarsely chopped • 4 large tomatoes. Add 3/4 cup of the cream and boil until slightly thickened. or 2 cans (14. stir until coated with oil. cubed • 2 green bell peppers. mix well. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. crushed and minced • 1 large onion. After you layer them coat them with sauce and sprinkle with mozzarella (lots). minced • 1 Plum tomatoes. Cover and cook for 10 minutes. Cover and cook over low heat about 15 minutes. heat olive oil over medium heat.
pkg.) Place tomatoes on baking tray. Season the tomatoes for taste (salt. pepper. Feta Cheese. Combine oil & lemon juice (for salad dressing. . Let it cool. 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.Rigatoni With Tomatoes. 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. Cut each tomato in fours. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. butter Preheat oven to 350 degrees. pepper 2 tsp. flour 1/2 tsp salt 1/2 tsp. Mozzarella. crumbles 1 pt. cottage cheese 4 eggs 6 tbsp. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Bake tomatoes for 45 minutes until wrinkled & shrunken. Let it cool down. frozen chopped spinach 1/2 lb. etc. Boil pasta until al dente.
Pour remaining sauce over manicotti.In another bowl mix together salt. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. 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. Serve with Italian bread or garlic bread sticks . Fill each manicotti with mixture. Thread onto metal or soaked bamboo skewers. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Then combine the two mixtures into one bowl and stir well. the pie is ready. Place filled manicotti over sauce. rinse with cold water and let drain. Grill or broil until colour shows on vegetables. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. In medium bowl combine all filling ingredients and mix well. about 10-15 minutes. Bake an additional 5-8 min or until cheese is melted. marjoram. Meanwhile. pepper. Let the pie cool for a few minutes. To tell if it is done. Let sit for one half hour. flour and eggs. heat oven to 400. Bake the pie for one hour. Uncover. Grease a 9" square baking pan with the butter and pour the mixture into the pan. If it comes out clean.) • 2 tsp garlic. etc. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. sprinkle evenly with cheese. Make sure you spread it evenly. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Drain. stick a knife or toothpick into the center of the pie. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish.
peeled & grated • 1 medium carrot.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. water chestnuts. Add soy sauce. Serve over rice. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. lightly coated with non-stick cooking spray. sliced diagonally • 2 c baby bok choy. mustard. shiitake mushroom caps thinly sliced • 1 med. or until they begin to soften. mix well. stirring frequently. combine ingredients. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. cook onion and garlic in oil for 3 minutes. until vegetables are crisp-tender. Continue cooking. Pour about 1/2 cup batter on hot griddle. 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. Fry 2-3 minutes on each side or until golden brown. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. and mushrooms. thin strips . chopped • 8 oz. 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. about 5 minutes. grated • 1/4 C onion. bell pepper. vegetable stock. red bell pepper cut in short. water chestnuts. celery. bok choy.
Add ginger and garlic.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Add mushrooms. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. about 5 minutes. When it begins to smoke. Drain noodles. 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. cook 3 minutes. Bring 1 quart of water to a boil in a small saucepan. Stir briefly. Set aside. Add sesame oil. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Add broth and sugar snap peas. Pour in the sauce and cook until the rice is heated through. 3 to 5 minutes. . in 1/2" cubes 1 red bell pepper. Mix to blend well and set aside. Stir-fry 1 minute. celery. Drain again and reserve. Transfer the eggs from the skillet to a small bowl and break them into small curds. add the remaining 1/4 cup of peanut oil and the garlic. lightly beaten 1 carrot. and peas. bell pepper and bok choy. add to skillet with vegetables. tossing well. Drain and rinse in cold water. stirring occasionally. Add the carrots. simmer until vegetables are crisp-tender. Add tamari or soy sauce. heat oil in large deep skillet or wok over medium heat. if desired. Place a wok over medium-high heat. stirring occasionally. cook 1 minute. stirring frequently. When it begins to smoke. Place a small skillet over medium heat. red pepper. Stir in the rice and stir-fry 1 minute. Add the carrot and boil 1 minute. cook 30 seconds. Serve hot. and vinegar. Stir until the eggs are firm but moist. Sprinkle with peanutes or cashews. Meanwhile. add 2 tablespoons of peanut oil and the lightly beaten eggs.
Sprinkle with remaining 1/2 cup cheese and the chili powder. Mix beans and remaining 1 cup picante sauce. crumbled feta cheese • 1 sweet red bell pepper. After all of the ingredients have been thoroughly (yet gently!) mixed. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. vinegar. pkg. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. spoon over rice mixture. 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. Do not overcook! While the potatoes are being cooked. drained 1/4 tsp chili powder Heat oven to 350 degrees. cook the potatoes in boiling water until tender. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Spray square baking dish. Let stand 5 minutes before serving. and rosemary. leaving the skins on. Next. with nonstick cooking spray. oregano. press in bottom of baking dish. Mix rice. 1/2 cup of the picante sauce and 1/2 cup of the cheese. egg product. mix the oil. This dish will keep well in the fridge for up to a week. 8x8x2 inches. let the salad stand for at least thirty minutes before serving. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. drain them and move the potatoes to a mixing bowl. After the potatoes are tender. seeded • 1/2 c chopped green onions • 1/2 c black olives.Potato Salad • 2 lbs med. They are done when you can easily stick them with a fork. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. 6 servings Spinach Stuffed Tomatoes 10 oz.
honey. salt & pepper to spinach mixture and blend well. Preheat oven to 350 degrees. Let stand for 20 minutes. parmesan.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. garnish with chopped green onion and toasted sesame seeds. Add 1/2 cup mozzarella cheese. Toss the cabbage mixture with the vinaigrette. cilantro and sesame seeds in a large bowl. Invert tomatoes shells on paper towels to drain. Spoon evenly into tomato shells. This salad goes well with grilled meats and fish. Let stand 5 minutes. onion. Asian pears. Chop pulp finely and add to spinach. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . shredded • 2 Asian pears. Put in large bowl. soy sauce. 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. sugar. drain well and squeeze dry. 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. carrot. Discard seeds. Sprinkle with remaining mozzarella and parsley. green onion and red pepper. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Slice and hollow out centers of tomatoes. Asian Slaw • 1 head of Napa Cabbage. Serve salad in a large bowl.
prepared according to package directions Melt butter over high heat until bubbly. and pepper. then add 1 cup of heavy cream and simmer for one minute. Pour into greased 9x13" pan. heavy cream. Add parmesan cheese at the end of cook time. Rapidly add vodka. Prepare pasta (shell or tube pasta suggested). Add red pepper flakes. Simmer tomatoes with the two cheeses for three minutes. (The alcohol burns off but makes tomatoes "come alive". salt.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. garlic. . Bake at 350 degrees 5060 minutes. Simmer for 2 minutes. Set off burner and allow cheese to melt into soup. Add chopped white part of green onion. Cook on low heat for 30 minutes. 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. 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.
top with parmesan then cheddar cheeses. Carefully put a layer of spinach and crumbled feta cheese into the crust. Sprinkle with seasoned salt and garlic powder.Mix completely with the sauce and serve immediately. press into pie plate as crust. sprinkle parsley flakes in a larger circle around the onions. sprinkle paprika in a larger circle around parsley flake circle. 8 oz. Bake at 350 for 1 hour. white pepper • Dill weed to taste • 2 pkgs. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. Vermont Cheddar Pie • 2-3 cups diced. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Zucchini Soup • 4 medium zucchini. Combine eggs. salt-free lemon/herb seasoning • 1/2 tsp. chopped • 1 tsp. Garnish pie: make a small circle of 1/4 cup onions in center of pie. vegetable broth • 2 onions. pour carefully over cheeses. cream cheese • Chopped fresh chives or edible flowers for garnish. milk. quartered and sliced • 2 cans of 15 oz. Combine potatoes and 1/4 cup onions. .
Chill over night or until very cold. 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. except seasoning meat. then cover and reduce to a low heat and simmer. chopped green onions and rice. approximately 20 to 30 minutes. add zucchini. Garnish with chopped chives or fresh flowers. Cook mixture until soft. until smooth. Add to a large pot and cover beans with water until water is two inches above bean line. Blend the cream cheese in blender until smooth. or until beans are very soft and a red gravy is produced. Bring to a rolling boil. Add all other ingredients. add remaining liquid.In a saucepan. Serve hot over warm. Then blend in zucchini mixture. Now add chopped green onions and additional season salt if desired. Add season salt and continue to simmer this combined mixture for another hour. Cook for approximately one more hour. onions. a portion at a time. pepper and dill weed to taste. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. After beans have been cooking for approximately 2 hours. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . white rice.
Losing fat safely takes time and patience. one should eat less and exercise more. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. Dieting alone can cause the body to believe it is being starved. In response. This ensures an adequate consumption of necessary vitamins and minerals. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. lightly oiled. This can negatively affect his physical fitness. Be creative and use your imagination.200 calories. as a result. with the calories distributed over all the daily meals including snacks. it tries to conserve its fat reserves by slowing down its metabolic rate and.500. many more recipes out there for vegetarians. since weight lost through these practices is mostly water and lean muscle tissue. There is no quick and easy way to improve body composition. Athletes must consume a minimum number of calories from all the major food groups.• 2 tbsp powdered sugar Mix all ingredients together very well. it helps the body maintain its useful muscle mass. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Athletes should avoid diets that fail to meet these criteria. and it may also help keep the body's metabolic rate high during dieting. Not only does exercise burn calories. Prepare a medium-hot skillet. . final mixture will be a little lumpy. There are many. not fat. A combination of exercise and diet is the best way to lose unwanted body fat. This is just a start for you. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. 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. it loses fat at a slower rate. In other words. 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.
rowing. bicycling. is the best type of activity for burning fat.500 calories in one pound of fat. A good diet alone. examples include jogging. Because there are 3. Aerobic exercises include jogging. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Instead. running or walking one mile burns about 100 calories. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. good health. In addition. especially in large amounts. Good nutrition is not complicated for those who understand these dietary guidelines. burn little. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. such as sprinting or lifting heavy weights. will not make up for poor health and exercise habits. Exercise alone is not the best way to lose body fat. fat. which uses lots of oxygen. athletes should regularly eat a wide variety of foods fro-m the major food groups. cross-country skiing. As a result. swimming. proper nutrition plays a major role in attaining and maintaining total fitness. For an average-sized person. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. To be properly nourished. and jumping rope. walking. In reality. walking. exercise to music. bicycling.selecting a variety of foods from within . he needs to run or walk 35 miles if pure fat were being burned. Diet In addition to exercise. Anaerobic activities. Aerobic exercise. and rowing. and mental alertness. if any. Aerobic exercise is best for burning fat. fat is seldom the only source of energy used during aerobic exercise.Fat can only be burned during exercise if oxygen is used. however. a mixture of both fats and carbohydrates is used. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. stair climbing. swimming. This section gives basic nutritional guidance for enhancing physical performance. most people would need to run or walk over 50 miles to burn one pound of fat. crosscountry skiing.
x 0. and durations. . Good dietary habits help reduce the likelihood of developing CAD. and a typical./min. By comparing caloric intake with caloric expenditure. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. To estimate the number of calories you use in normal daily activity. 150-pound male will burn 11.85) or about 710 calories in one hour./lb. a slow. You will need still more calories if you are more than moderately active. balanced. as shown in Figure 6-4. multiply your body weight by 13 if you are sedentary. Another dietary guideline is to consume enough calories to meet one's energy needs. that is. the state of energy balance (positive.1 calories per minute (150 lbs. = 11. when the number of calories used equals the number of calories consumed. especially saturated fats and cholesterol. a person running at 6 miles per hour (MPH) will burn 0. and 15 if moderately active. has been associated with high levels of blood cholesterol. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. A well balanced diet provides all the nutrients needed to keep one healthy. The result is a rough estimate of the number of calories you need to maintain your present body weight. = 5. results from the clogging of blood vessels in the heart. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types.079 cal. 14 if somewhat active. they should eat three meals a day.85 calories/minute (150 lbs. or negative) can be determined. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. while participating in archery. Even snacking between meals can contribute to good nutrition if the right foods are eaten. CAD. Weight is maintained as long as the body is in energy balance. intensities.1 calories/ minute) or about 305 calories/hour. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. x 0. a 150-pound person would burn 5. Avoiding an excessive intake of fats is an important fundamental of nutrition.034 calories/minute/lb. The blood cholesterol level in most Americans is too high. progressive disease. as shown in Figure 6-3. a person will burn 0./min. A high intake of fats. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet./lb.each group. Keeping a daily record of all foods eaten and physical activity done is also helpful.079 cal. Similarly. For example. Thus.034 calories per pound per minute.
The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Because foods eaten one to three days before an activity provide part of the fuel for that activity. potatoes) are the best sources of energy for active athletes. are the primary fuel source for muscles during short-term. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). the contribution from fat gradually increases. pasta. can result. sex. plain water is the best drink to use to replace the fluid lost as sweat. Foods rich in complex carbohydrates (for example. Finally. up to 60 minutes before exercising. As a result. in the form of glycogen (a complex sugar). we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. The current national average is 38 percent. Athletes . Concerns for Optimal Physical Performance Carbohydrates. especially when training in the heat. The body uses fat to help provide energy for extended activities such as a one-hour run. depending on body size. Carbohydrates are the primary fuel source for muscles during shortterm. Initially. the chief fuel burned is carbohydrates. It is also important to avoid simple sugars. At least 50 percent of the calories in the diet should come from carbohydrates. rice. In addition.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. such as candy. 'but as the duration increases. it is important to eat foods every day that are rich in complex carbohydrates. Very intense activities use more carbohydrates. We should increase our intake of polyunsaturated fat. high-intensity activities. Repetitive. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. The evaporation of sweat helps cool the body during exercise. Individual caloric requirements vary. and possibly injury. Sweat consists primarily of water with small quantities of minerals like sodium. Athletes often fail to drink enough water. whole wheat bread. Water is an essential nutrient that is critical to optimal physical performance. because they can lead to low blood sugar levels during exercise. water lost through sweating must be replaced or poor performance. age. Cool. we should reduce our daily cholesterol intake to 300 milligrams or less. but to no more than 10 percent of our total calories. and training sport. It plays an important role in maintaining normal body temperature. high-intensity activities. Examples include weight training and the APFT sit-up and push-up events.
during. to the total energy requirement of heavy resistance exercises. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. too much cholesterol in the body has damaging effects. Therefore. who have a high proportion of lean body mass. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.5 grams per kilogram of body weight per day). it is necessary to first understand what cholesterol is. On the other hand. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. This can improve endurance. During periods of intense aerobic training. and diarrhea. . 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. 1. The recommended dietary allowance of protein for adults is 0. Many people believe that body builders need large quantities of protein to promote better muscle growth.5+ hours) at intensities over 50 percent of heart rate reserve. Cholesterol is a fatlike waxy substance and is produced by the liver. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. can lead to abdominal cramps. are helpful under certain circumstances. as do regular soda pops and most fruit juices. if any. During intense training. drinks that exceed levels of 10 percent carbohydrate. The primary functions of protein are to build and repair body tissue and to form enzymes.should drink water before.0 to 1. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. these beverages can provide a source of carbohydrate for working muscles. and after exercise to prevent dehydration and help enhance performance. During prolonged periods of exercise (1. 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. Sports drinks. nausea. Protein is believed to contribute little. one's need for protein might be somewhat higher (for example.8 grams per kilogram of body weight. Weight lifters.
the levels build up and cause damage by clogging your arteries. As we progress with "30 days to lower cholesterol" you will learn healthy. cholesterol cannot be dissolved in the blood. vegetables. and produces bile acids which are proven to aid in the digestion of fat. This is done simply from reducing cholesterol by 1%. though. When you eat saturated foods such as dairy." As with some fats.) 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. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. You want to ensure that your levels of this cholesterol remain . This puts you at serious risk for disease such as heart and stroke. High cholesterol can be avoided! With a nutritious diet. meat and eggs your cholesterol elevates. Instead. which is another form of fat. In fact. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. When cholesterol is at a good level it works to build and repair cells. With too much cholesterol in the body. On the other hand when you eat foods such as fruits. molecules called lipoproteins carry cholesterol to and from cells. alternative ways to manage your cholesterol without having to rely on medications. This is known as "good" cholesterol. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. In fact.Cholesterol forms every cell within the body. HDL is either reused or converts to bile acids and disposed. produces hormones such as estrogen and testosterone. Lipoproteins equip the cholesterol to move around the body. it plays a life-giving role in many functions of the body. and grains you can maintain optimal health as they do not contain cholesterol. The purpose of this ebook is to inform. The two main types of lipoproteins are: High Density Lipoproteins (HDL. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. When the cholesterol level is appropriate. educate and provide healthful options. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides.
For some. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. Other factors involved in this risk are age." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. We will address this issue as we progress in "30 days to lowering cholesterol. family history of heart disease. If you want to see a graphic representation of this. The results on his cholesterol and body health in just 30 days are truly frightening. gender. HDL consists of more protein than triglycerides or cholesterol. we are setting ourselves up for problems.high for optimum heart health. Understanding the Causes of High Cholesterol Besides diet. In addition. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. and diabetes mellitus. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. and aids to remove LDL from your artery walls. some people require a very aggressive approach which includes cholesterol lowing medication.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol.even when other cholesterol levels are normal . . Obviously. which can raise our bad cholesterol levels. when we speak of having "cholesterol levels" we mean more than one number. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. Eating fast foods and convenience foods results in eating too many fats and salts. consider renting the documentary movie "Supersize Me. gender and the heritage of the individual. smoking. To maintain optimum health. Low Density Lipoproteins (LDL. since having too low levels of HDL ." This documentary details the attempts of one man to live on fast foods and little exercise alone. other causes of high cholesterol are lifestyle. Due to heart risk factors besides diet. HDL aids to ensure protection from the risk of heart attack and/or stroke.may lead to heart problems. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke.
Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. including walking. Just 20 minutes of aerobic exercise. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. work harder and start earlier in adopting a healthy lifestyle and eating plan. the cholesterol level starts to increase. each day will lower cholesterol. 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. If you have a family history of heart disease and high cholesterol levels. While there is not much that you can do about your age. Buy cooking oils that are unsaturated. 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. Diet: An important consideration in eating is choosing lower fat.especially bad cholesterol . Reduce your overall use of oils even further by using cooking techniques that require little or no oil. It is never too late to start on this path. Your Arteries and Cholesterol The job of your arteries is to pump blood. Once a woman starts menopause.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Use low fat cooking sprays to replace heavy oils whenever possible.prevents arteries from working their best. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Age and Gender: Cholesterol levels increase with age. The Dorsal Aorta or the main artery branches out into many smaller arteries. Too much cholesterol in the blood . High levels of bad cholesterol may even prevent arteries . Exercise does not have to be a large time or money commitment.
The heart relaxes and produces enough force to push the blood through. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. Arteries are constructed of a tough exterior and a soft. For this reason. If this happens often enough you can suffer a heart attack or a stroke. No matter what your current health. High cholesterol levels fill arteries with thick substances that prevent your body from working well. it is critical then that we keep arteries free of bad cholesterol for optimal health. The middle layer is elastic and very strong. Consider: Heart disease is one of the leading killers in North America. This means that if you want to prevent heart disease. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . Even having "borderline" cholesterol levels . Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. you need to keep your cholesterol levels in a healthy range. Your heart becomes starved of required blood. The inner layer is smooth and allows the blood to flow easily. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. As the heart beats.can increase your chances of heart disease or stroke. In a healthy person. eating a better diet and getting exercise can help keep you healthy. the arteries expand and are filled with blood. and the main reason behind the blocking of arteries is high levels of bad cholesterol. and strokes.or bad cholesterol levels that are elevated but not considered "very bad" .from functioning at all. this system works effectively and the blood can carry oxygen and other essentials throughout the body. smooth interior. heart attacks. It helps pump the body's blood. since cholesterol can actually lead to blockages in your arteries. Each are made up of epithelial cells.
You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. The effects over all will be immediate. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. If you need assistance seek out a nutritionist or dietician. Limit your sodium intake to 2400 milligrams a day. try to lower your saturated fat intake as far as possible. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. Being overweight can contribute to cholesterol and to heart ailments. In fact. As an added benefit. Receive 25_35% or less of your day's total calories from fat. but reducing your intake of all salts is the better choice. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Sea salt is a better option. If you have too high cholesterol. especially if you have very high cholesterol. Again. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. this sort of diet will also make you feel generally healthier and more energetic as well. In fact. 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. Consume less than 200 milligrams of dietary cholesterol each day. . if you have elevated levels of high cholesterol.Eating is one of the things that can affect your cholesterol level a great deal. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. or follow the limits for dietary cholesterol that your doctor sets for you. you can take steps to regain your health by following a low cholesterol and low fat diet.
Limit and eat only in moderation if at all: Highly processed foods. which can wreak havoc on your heart health. salami and fatty red meats All foods that are fried. salad dressing and sauces. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. hot dogs. 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. fish. poultry. You can keep the skin on to seal in the juices so long as you remove the skin before eating. 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. and especially processed meats such as deli meats.Refuse foods made with harmful trans fats such as margarine. High cholesterol foods include: Organ meats (this includes liver. eggs and nuts each week. • Enjoy foods high in soluble fiber. including select cuts of meat. rye. dry beans. . These foods include: Oats. sausages. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. bologna.
Even the leanest cuts of meat. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. 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. but some fruits and vegetables have been linked to lowering cholesterol in patients. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. choose leaner cuts. When most of us think of "veggies" we think only of a few. As an added bonus.When selecting meat. those nations that eat more fruits. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. and grains are healthier . you do not have to worry as much about eating too many fruits and vegetables. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. To put it simply. While you do not want to overeat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . If you have always felt deprived while following low-fat diets in the past. and cuts that have less white "marbleized" texture. there is no such worry. vegetables. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. With vegetables and fruits. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. not poached. The white "marble" is fat that can increase your cholesterol.not to mention the higher rates of obesity . white meat. Increasing your intake of fresh (not canned.and have lower cholesterol levels as a whole. 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. Select fish such as cod that has less saturated fat than even chicken or other meats. fish.that North Americans face. chicken. You can only eat small portions of animal products before you have to worry about cholesterol content. In fact. Consider all the vegetables you may not have tried yet (please note that this list is not .
can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . broad beans. and many others) Bean sprouts Lentils Peas (again.there are too many vegetables to list here . These may include snow peas. lima beans to azuki beans. from black beans. kidney beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. mung beans. red beans. green peas. borlotti beans. sugar snap peas. many which you likely have not tried before.complete . runner beans. not just the seeds. navy beans. there are many delicious brands of peas. chickpeas.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. green beans. soy beans.
Chieftain. Mantet. it is a fungus. Braeburn. Mutsu. Centennial Crab. and they can easily be bought fresh or dried to add flavor to just about every meal) Mustard greens Nettles Okra Peppers (from hot peppers like the habanero and others to sweet green. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Cortland. red potatoes. orange. Try the following varieties: Akane. Empire. Honey Crisp. . Jonagold. 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. some quite rare. Arlet. Empress. Liberty. Blushing Golden. from the common to the exotic. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Mcintosh.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Kandil Sinap. from butternut to acorn to pumpkins and gourds. 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. yellow and red peppers. 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. not just their size. Gala. Fuji. you will be stunned by the range of lettuces out there. and others.
Stanley Prune_Plum. blueberries.Northern Spy. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Unize Plum. crowberries. Monmorency cherries. Baby Bananas. and others) Berries (besides the usual strawberries and raspberries. cloudberries. and others) Persimmons Pineapples Plums (including Mt. bilberries. Red bananas. Canteloupe. cranberries. many kinds. there are dewberries. huckleberries. lingonberries. Lapins. elderberries. Starr. barberries. Watermelon. Opal. Red Astrachan. and others) Cherries (from sour cherries. Honeydew. Cassava. currants. Dietz. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. and Sensation Dwarf Peach. Yellow Transparent. Russet. Hedelfingers. Patricia. Beirschmidt. Virginia Gold. among others) Pears (including Asian pears. Canary. Empress Prune_Plum. Wilson Juicy. loganberries. Reliance. bearberries. and sweet cherries such as Black Russians. Apple Bananas. boysenberries. Royal Plum. Bartlett. nannyberries. Red Haven. Red Secor. Baking Bananas. wineberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. sea grapes. Chinooks. gooseberries. Starking Delicious Plum. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Yataka. and others) Clementines Dates Figs Grapefruits Grapes (there are many.
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. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. avoid all fast-food. and prepackaged meals. and sugar. Your taste buds and your cholesterol level will thank you for it. Print the list and circle all the fruits and vegetables you have not tried. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. you will want to cook your own meals more often.it is only a way to get you started in discovering new fruits and vegetables. you will naturally choose foods that are good for you and for your heart. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. every week. are notorious for offering poor nutrition and plenty of fat. Over the next 30 days. Read about new varieties of fruits and vegetables and try them as well. Realize that these lists of fruits and vegetables is far from complete . Make it a mission to buy some fresh fruits and vegetables you have not tried. salt. find a variety of fresh fruits and vegetables you have not tried and try them. When you have many types of healthy and delicious foods to choose from. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. The secret to low-fat eating is to make eating the right foods as attractive as possible. Convenience foods. The fact is. Look back over the list of fruits and vegetables . Cooking and Cholesterol If you want to lower your cholesterol. 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. use this list of fruits and vegetables. convenience. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. of course. most of us have tried only a small fraction of the fruits and vegetables that are out there.treat it like a checklist of the food adventures you could have with food. In fact. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. . If you want to lower your cholesterol over the next 30 days.
Vegan. Use these to add flavor to your cooking rather than relying on salt. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. You can also create a very low fat salad dressing by combining half an avocado with some herbs . switch ingredients to healthier alternatives. and drizzle the salad with olive oil and lemon juice. even if you are lost in the kitchen. Choose fresh ingredients . cucumbers. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. carrots. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. you can easily create a salad that is enticing. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . tomatoes. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. If you have recipes you cannot part with.the very freshest you can. Wrap some veggies in a tortilla. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Raw food. Don't overlook cookbooks that feature Chinese. Not only is this healthier for you. Use good olive oil instead of butter. zucchini. 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. There are many recipe books at your local library . Japanese.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. use only a pinch of the best sea salt you are able to buy.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. herbs) and garnish with a few nuts. If you must use salt. cut more veggies into a salad. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. 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. Buy some fresh herbs. Cooking to lower your cholesterol is not very hard.This isn't hard to do.
All can be made into delicious and heart-friendly meals in minutes. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. Avoid croutons. eggs. . If you are using apples or other fruits that tend to "brown" in your salad. Avoid highly processed deli and sandwich meats.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. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. but some combination of this recipe can give you a tasty meal with less fat. opt for skinless poultry. If you are craving desserts. Instead. You can make similar meals with rice or even low-fat tofu. Shred your favorite vegetables or cut them into very small pieces. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. This makes an excellent and very healthy snack. It can also be a great quick breakfast on days when you are in a rush. Simply cook the pasta in a pot.and lemon juice. If you do want to add meat to your salad. 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. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Add your favorite fresh herbs (basil is a good choice) and combine. use lean and skinless chicken or other poultry. Instead of fats or mayonnaise on your sandwiches . and other high-fat foods in your salads. berries. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Sandwiches: Sandwiches are quite easy to make. bacon bits. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Add the pasta and toss until the vegetables are the desired consistency. Fruit Salads: Chopping up some of your favorite fruits. Experiment with different fruit combinations to find different tastes. Combine until blended. and lemons can make a beautiful and attractive salad that is very low fat. This can be a very tasty combination and is still quite healthy for you. Pastas: There are a number of pastas available. whole milk products such as chesses. Many prepared pasta dishes use plenty of salt or cream-based sauces. from fresh pasta or dried pasta to vegetable pastas and rice pastas.
animal or graham crackers. For example.simply place the fish on the cedar. Choose only lean meats. calories. At many fish shops. try to stave off the craving with fresh fruit. plenty of calories and some fats. cover with lemon juice and possibly herbs and grill or bake until done.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. you can make these foods even healthier by reducing the amount of fat you use in preparing them. fat. take care to read the labels on these snacks and choose the brands with the least sugar. wafers. puddings made with low-fat milk that make lower-fat alternatives. calories. skim. If this does not work. Lean meat dishes: When you have chosen your lean cuts of meat. though. Also. and sugars. fish. 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. low-fat yogurt. Enjoy white meats. However. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. you can get planks of cedar that are perfect for baking or grilling fish . and poultry rather than red meats. If you absolutely crave a dessert or snack. fig and fruit bars. Jello. 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.many are very high in sodium. these products still do often contain sodium. polyunsaturated. and salt that you can. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . Consume fat free. 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. so overindulging in these will certainly not allow you to keep your heart healthy. fruit sherbert. and hydrogenated fats). and cholesterol . occasionally eating low-fat desserts and snacks such as angel food cake.
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. we don't always do what is right. When you think of a salad. they were for less-than. most of us have been taught which foods are healthy and low in fat and which are less than good for us.Choose fresh rather than processed. It sounds crazy.and likely this has been the doing of advertisers.even when those foods are processed and contribute directly to higher cholesterol. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. 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. simply because salads and vegetables are advertised a lot less. try frozen foods that have no sauces or other ingredients added. Think of the last ten food advertisements you have seen. you may nit get the same strong images in your head. Odds are. there is a huge market for convenience and "junk" . 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 . pickled or tinned foods. Face it. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior.healthy processed foods. especially if we have followed less than ideal eating and life patterns for some time. but you have also learned to associate certain foods with certain ideas and ideals . If you cannot find fresh produce out of season. juicy burger with all the toppings. Today. Although we may know which foods we should be turning to and which lifestyle changes we need to make. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. You learned to like some foods as a child. less than healthy foods have needed advertising. When you picture a hamburger. However. adopting a very low-fat diet and healthier lifestyle is often challenging. though. spiced. because they were not needed. Traditionally. prepared. you likely picture the hamburger you see in advertisements .a large.
junk foods.even those that are fatty and terrible for your cholesterol . much as restaurants do. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . In fact. Figure out where you see advertisements for foods and then avoid those ads. After all. 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. 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. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. avoid the television for a while and watch your cravings for fatty foods decrease. Add some music or candles to your dinner. they are placed at eye level. If this describes you. Also avoid radio ads and restaurant advertisements in magazines and newspapers. . Advertisers are trying to make their products appealing. Odds are. Advertisers do an incredible job at making foods attractive.they add ambience to make the meals more attractive and appealing. compare the amount of shelf space given to convenience foods. they come in brightly designed packages that grab the eye. and lower your cholesterol over the next 30 days as well. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Take a look at those high-fat and cholesterol-high foods. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. and sodas to the amount of space given to the produce section. In too many grocery stores. Most people see the majority of food advertisements on television. 2) Make good-for-you foods appealing. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. Is it any wonder that restaurant meals . so that customers are more likely to walk away feeling happy and satisfied with their meal. 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. Often. though.foods. When you visit your local grocery store. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. sugary foods. There is no reason why your heart health should suffer because some advertiser is good at their job.
greasy. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. 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. 4) Use a little negative advertising. . By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. and look up stories about the disgusting things people have found in the fast foods and convenience foods. This will make bad-for-your heart foods seem far less attractive. As soon as you are aware that you are craving the foods. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. and disgusting. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . you will find it much easier to stick to a low-fat diet ." This is not likely to make you crave these foods especially since you are always hearing great adjectives . use a little negative advertising. Ask your friends and family for their dining-out horror stories. imagine them in the worst possible light . Advertising works by staying with you. fast foods. and other foods you are trying to avoid during the next 30 days. try to find ways to make these foods less appealing. recall the times you have had terrible fast food or convenience food meals.such as "delicious" and "juicy" described about fatty foods.as mushy. Try to do the same thing as advertisers . For example.without feeling cheated or deprived. 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. 3) Describe foods in a way that makes them appealing to you. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol.For the next 30 days. watch out for negative words. If you find that you crave convenience foods. congealed. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. Whenever you find yourself craving foods that are high in fat or sodium. You can use the same technique to make good-for-you low-fat foods seem appealing. cold.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.when buying food that is good for you.
wok. You do not have to invest a lot of money for this. you should eat in and eat foods you have prepared yourself almost all the time. you are more likely to cook at home rather than being tempted to eat out. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations.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. . a rice steamer. or menus from take-out places and restaurants. go through your home and get rid of the foods that you should be eliminating or cutting back on. If you keep cookies. Invest in parchment paper. For the next 30 days. no-stick cooking ware. 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. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Also get rid of any fliers. try to find ways to make cooking in your kitchen more appealing. 2) Make your kitchen a heart-healthy place. Hang up some nice curtains or at least get rid of the clutter. as you work to lower your cholesterol. 3) Eat in. If these things are not in your home. healthy foods over the next 30 days . If your kitchen is an enticing place to cook. 4) Get lots of appealing heart-healthy foods into your kitchen. if you can. you can easily reduce how much fats and sodium goes into each meal. and other temptations around. you are more likely to turn to them when you are feeling hungry. give it away. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. but prevent fruit flies.and are less likely to cheat on your new eating plan. If you make healthy foods more attractive and visible.and for life! . fried foods. you are far less likely to be tempted by them. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. you are more likely to reach for them when you are hungry. Replace your foods with lowerfat or healthier alternatives. While you are cleaning out your kitchen. When you make your meals yourself. That way you are far more likely to reach for low-fat. 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. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. advertisements. 2) Give them away to a friend or food bank.
The hard part is staying motivated to keep the diet plan up for weeks. make it a habit to meet friends at places that don't have food as a major entertainment. 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. cooking with someone else tends to be more fun. Find ways to get yourself motivated to eat well for life.5) Consider taking a heart-healthy cooking class. If you have very high cholesterol. fear is a great motivator. 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. coffee shops. This can make heart-healthy eating more difficult. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. . Or.listen to music or watch a movie on a portable DVD player as you cook. This is especially a problem since we so often equate social times with eating . Meet friends at the gym. then find some way to make cooking time more fun . 7) Get help in the kitchen. once you learn to cook healthy and delicious meals. Most of us plan our days and our finances. 9) Get motivated. or spouse. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. and have the opportunity to spend time with others who are concerned about heart health. For many of us. and pubs or we have movie nights that include take-out pizza. it can be too daunting to come up with a menu and then cook a meal from scratch. 8) Socialize without food. Over the next 30 days. but we often leave eating to chance.we meet friends at restaurants. on hiking trails. You will learn many recipes and cooking tips for heart-healthy eating. Whether you get help from a roommate. or in your home rather than in restaurants or cafes that feature rich foods. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. so that there is no excuse to turn to convenience food. If you can't find someone to help you. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. child. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. Many of us take in excess calories and fats when we eat out with others. Plus. After a long day at work.
list ways you can avoid the situation or at least make better choices when you are faced with it. sodium. 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. If you can make low-fat alternatives easier to reach for than fast food. and other healthy meals easier. Post your list in your planner or other visible place so that you will see it. and other low-fat foods are among the most convenient foods out there. or meetings with your boss. 13) Make cholesterol-friendly eating easier. When you prepare a meal. Sound too simple? Not at all. If Tuesday work meetings leave you reaching for cookies in your office desk.no larger than a pack of cards. salads. vegetables. this is very simple. and cholesterol in each of your foods is causing you stress. If your walk home from work takes you past a favorite restaurant you find hard to resist. fruits. 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. Most of us have specific emotions and events that may make us turn to comfort food. Luckily. 12) Figure out your eating dangers and find ways to overcome them. fiber. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day.10) Make heart-healthy food more convenient. Sometimes. Whether it is general stress. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. and you will reach for these foods rather than turning to high-fat. On a paper. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. high-sodium "fast foods. list the times you are more likely to want to eat. and beside each item. simply make sure that most of your plate is taken up by fresh fruits and vegetables. The portion size of grain should be smaller and the portion size of animal proteins (meats. sadness boredom. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. If counting fat grams. Make sure that you eat different fruits and vegetables . then you may need to find a different route home. milk products) should be smaller still . types of fat." 11) Make heart-healthy food more interesting. Keep low-fat yogurt and other low fat foods around for fast snacking. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food.
this simple formula will be a snap to follow and will actually lower your cholesterol. If you are on a very strict low-cholesterol diet. and convenience or restaurant meals entirely. If you are considering supplements.do your cooking with the olive oil. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. 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.each day so that you get a variety. skinnier. metabolites. or give you more energy. minerals. amino acids. but it will go a long way towards ensuring that you don't give into the cravings. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. full-fat dairy products. egg yolks. and extracts of these substances. you must weight the purported benefits against the potential risks . Nor are supplements a substitute for regular exercise. constituents. Eating a variety of foods on a regular basis is the most important step toward this goal. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. inexpensive. or easily digested by all. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. There is no one magic pill or powder that you can take that will make you stronger. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. as well as concentrates. but for most people interested in lowering their cholesterol. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Variety is still important because bars and powders are not always low fat. Use olive oil as your main source of fat and refuse other dressings or sauces . lower your cholesterol by making sure that reaching for lowfat. herbs. There are thousands of supplements on the market. all of which are easily accessible to athletes. botanicals. This will not make your cravings for less-than-healthy meals go away. Supplements include vitamins. this may not be enough. Eliminate foods such as organ meats. Over the next 30 days. Supplement product labels must include the words "dietary supplement".
start by finding a health food store or a vitamin supplier. First. Again. Don't assume that any information that you find is reliable. look for supplements that can offer weight loss benefits. But. Therefore. Quality is very important if you want to see benefits from supplementation. find out what type of supplements you can take for your individual needs and problems. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. the claims probably are too good to be true. It's like always giving your car premium gas and oil to do its job even better! . In addition to this. Another source for information is the web. Get another opinion! Supplements can help to improve your body's function because you are giving your body exactly what it needs to do the work right. Information is key. While a diet that's full of nutrient rich food should not be replaced.(and cost) before deciding to use any product. it sometimes needs additional supplementation to take it to the best level it can be at. How do you know how much to take? That's a trickier question. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. if you have a need to lose weight. But. First off. find a good quality multi vitamin and take that as directed. There are two routes to take. For example. problems with gaining weight or other conditions. make sure that you have a reliable source. 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. If a product makes claims that sound too good to be true. quality is essential to success here. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. you are probably still missing out. These individuals can also help provide you with the information you need regarding improving your conditions. you can probably find a supplement or several that can address those problems for you. even if you think that you can do this through the foods that you eat. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Giving your body the nutrients that it needs to make it through the day is essential to your well being. If you have heart problems. what do you take? First off.
or adenosine triphosphate. while the remaining 60% is stored in form of creatine phosphate (CP). is through CP. Creatine is used for the resynthesis of ATP. Some of which perhaps are not particularly useful. is the "power" that drives muscular energetics. and replaces that amount through dietary intake and fabrication within the body. Creatine is also a very good supplement for gaining muscle mass. There are many different varieties of whey protein. Creatine is manufactured naturally in the body from the amino acids glycine. I can gain 5 kg of muscle in just two weeks using creatine. Creatine is a natural constituent of meat. Another important supplement is whey protein. ATP. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. mainly found in red meat.There are thousands of different supplements on on the market. Creatine phosphate is "split" to yield the phosphate portion of the molecule. This phosphate portion bonds to the ADP. When a muscle is required to contract. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. the bonds in the ATP molecule are split. I have been using multivitamin supplements and vitamin B supplements for 20 years. without oxygen. Approximately 40% of the body's creatine stores are free creatine (Cr). For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. There are several methods by which the body rebuilds ATP. liver. The fastest method. The energy released by breaking this bond powers the contraction of the muscle. When ATP is depleted within the cell. The typical male adult processes 2 grams of creatine per day. the body must use other methods to replenish ATP. turning it back to ATP. This process takes place in the kidneys. . creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. the cell can no longer contract. For the majority of the population. yielding ADP (adenosine-diphosphate). There are several though that are very useful. Creatine works by increasing the water volume within your muscle cells. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Once CP stores within the cell are depleted. Creatine is the most popular and commonly used sports supplement available today. and pancreas. including both elite athletes and untrained individuals. and methionine. arginine.
Supplementation with creatine increases Cr and CP within the muscle. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. so you would require 2. Creatine is safe for most everyone to take with the exception of people with renal issues. After that. Creatine is also thought to increase the body's aerobic abilities. you should be consuming . Experts say in the "loading phase".3 = 27 grams of creatine per day After the loading phase. In the "loading phase" which is where you begin adding creatine to your diet. therefore the body will quickly move to other methods of replenishing ATP. There are two way to decide what dosage of creatine you should take.7 grams in the maintenance phase. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. you must use your creatine regularly instead of sporadically for it to be effective. allowing further capacity to regenerate ATP. So if you weight 200 pounds. You can also calculate creatine dosage according to body weight and mass. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. it's recommended that you stick to 5 grams per day. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. Essentially. The periods are brief because the ability of a cell to store CP is limited. your weight is multiplied by . the dosage is 20 grams a day for five to seven days. Follow along closely. 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. It can also delay fatigue during repeated workouts.2 kg multiplied by . In other words. the formula would look like this: 1 lb divided by 2. Many people like to take their creatine in a shake as it most often comes in the form of powder.03. Glutamine . This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle.3 grams of creatine per kilogram of body weight. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. However. this could get confusing! Not really. though.
repairs and builds muscle and can induce levels of growth hormone found in the body. it usually comes in powder form.Another popular supplement among body builders is glutamine. it can result in muscle loss. Glutamine is a nonessential amino acid that is produced naturally by the body. promote healing. during times of stress. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Protein has been shown to have the best effects on the body when combined with carbohydrates. The remainder is in the lung. Of course. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. glutamine reserves are depleted and must be replenished through supplementation. our body can produce more than enough. Under normal conditions. This includes stress that the body is under during periods of exercise. increasing protein through weight gainers or protein powders is necessary. Protein The importance of protein to a body builder is a no-brainer. Sixty percent of glutamine is found in the skeletal muscles. brain. and speed up growth hormone production. and stomach tissues. Two to three grams has been found to help symptoms of queasiness. Over 60% of our amino acids come in the form of glutamine. You have to have a positive nitrogen balance in order to gain muscle mass. you'll need both creatine and glutamine alike. If you have too little glutamine in your system. Research shows levels of supplementation from 2 to 40 grams daily. If you want to build a ripped body. Much of your protein will come from your diet. The typical American diet provides 3. liver. so you'll want to take it with milk or in a shake. Glutamine is also thought to prevent sickness. prevent sore muscles. Protein is what makes up and maintains most of the stuff in our bodies. Many people are choosing to supplement daily due to the long growing list of benefits. . However. Again. It is the single most important nutrient in a body building regimen. but if you really want to grow your body mass. This two to three gram dosage used post workout builds protein.
Nitric Oxide. 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. and olive oil. The release of nitric oxide creates surges of blood flow. oxygen transport. and will dissipate shortly after you complete your workout. and should be taken in the manufacturer's recommended dosage. and increases strength along with stamina. especially on a diet. If not. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. a key molecule manufactured by the body. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. speeds recovery. 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. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. which is the muscle pump we are familiar with. When on low-carb diets whey can function as an alternate source of energy. low-fat milk. Nitric oxide also comes in powder form as well. You can also add in some fruit for flavor. sparing hard-earned muscle protein and glutamine stores within the body. so you can take it in a shake just like with other powdered supplements. the best time to take your protein supplement is post-workout. Whey is the best investment because of its capacity as a postworkout recovery supplement. It also supplies the most amino acids that bodybuilders use. It often comes in pill form. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Combine the powder with some eggs. Many body builders take nitric oxide for a variety of reasons. when a muscle contracts and blood vessels dilate. ice cream. Its unfortunate high cost however makes me advise you to use it sparingly.The best type of protein supplement on the market is whey protein because it is the highest yield. . It also signals muscle growth. Unfortunately this pump is only temporary. causes vasodilation (an expansion of the internal diameter of blood vessels). Whey protein is the only choice when on a diet however. Nitric oxide promotes extended ability to life weights. it's good to combine your protein with some form of carbohydrate for maximum results. As with creatine. So whey is the best protein. Nitric Oxide is present for a brief moment. which in turn leads to increased blood flow. As we said before.
and in many places. cancer. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. 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. 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. Using the supplements mentioned you'll see some results quickly. which is known as stacking . That causes an enlargement of the breasts along with an increase in fatty deposits.There are many other supplements. especially if you use them together synergistically. . Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. Steroids increase testosterone production which can lead to overly aggressive behavior. general energy and well-being. Ginko is great for circulation. But those are the only ones I prefer to take apart from ginko biloba. 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. However. and other serious diseases. However. Both of these substances are highly controversial. All steroids eventually change to estrogen which causes feminization in men. steroids have some serious health implications when taken for reasons other than therapeutic. and low sperm count. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. They also enhance performance making a person stronger and extending their stamina. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. but they are used by body builders all over the world. They are used in treating a variety of health problems including AIDS. so it's good for your brain. They can cause serious liver damage and even lead to liver failure. They help the body fight the ill effects of these diseases and promote healing. they are illegal. a decrease in libido. Steroids do have some advantages. complexion.
Body building has long been thought of as a man's sport. MENTAL TRAINING Mind Fitness. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. Even using various methods to help your body recover.Growth hormones stimulate the elements in the body that make muscles grow. They can be dangerous. it still takes time. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. A Healthy Emotional Life As you can assume. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. At these times a good sauna. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. your mind is a powerful tool and it helps you through each step of your day. Following is a list of recuperation techniques and a description of them. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. 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. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. though. You can get huge. perhaps it's better to cut down on the workouts and allow for your body to recuperate. They can make you bigger quicker. a massage or soak in a hot pool will reduce the feelings of fatigue. You will still need to take time to rest though. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. . but more and more women are getting interested in it as well. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. as well. They are naturally produced by the body. but many body builders take them to basically tell their muscles to get bigger. It controls the way that you perform each action.
While life affects each one of us. Emotional health is an important battle that everyone must strive to improve. performing mental tasks and you need to be able to conquer problems effectively. 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. there are many ways that your mind's fitness may not be the right level that it should be. In addition. A Healthy Brain With the onset of Alzheimer's happening to more and more people. there is evidence that says that you can actually push off the onset by some time if you do the right things. your body's health is directly related. it's anything but easy to make it through the day without dealing with some type of stress or pressure. several key things must play a role. For example. Keeping your mind active. First. 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. for many people living in today's hectic lifestyle. should something emotionally troubling happen to you. 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. In fact. you need to be fully capable of thinking clearly. such as a death or deception. challenged and attentive is essential to your well being and this fight. believe it or not. For this particular battle.Yet. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. There are many different ways that this can happen. Although you may be wondering just how you can control your minds fitness. The mind's health is quite an important aspect and. When you are emotionally or mentally unfit. you need to be able to effectively deal with it and then to move on. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. plays a significant role in the quality of life and the longevity that you have in your life. including the simple fact that you may have to battle illnesses more often and with greater intensity. There are many various ways that you can improve your emotional state by learning how . the importance of having a healthy brain is very evident. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. you need to exercise your mind.
Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Not only does it pull you down through causing large amounts of emotional trauma. It can lead to various health issues physically. you do all that you need to do and there's nothing limiting you. learning to effectively manage stress is important. you may think that you have nothing to worry about.to react to critical situations. Those that are spiritually fit. mental turmoil and even times when they are so stressed that they can not function properly. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. During these times. of course. you can consider them. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. Believe it or not. While there isn't always a need to be religious or spiritual. and you. but that's not a common occurrence. but it also causes all types of physical problems for those struggling with it. This is a personal decision. While you can't take away everything in your life that causes stress. Where Are You Now? When it comes to determining how mentally fit you are. too. most people go through stages of depression. mentally unstable and unfit. It can help you to tackle even challenging tasks with more ease and with success. 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. it can often play a role in the way that you see your life as well as in your emotional state of mind. After all. Sometimes it may be important to remove the stressors from your life. too. But. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. . Spiritual well being is a critical factor in maintaining your health. the right social activity is one way to improve your emotional health. 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. For those that do believe in a Higher Power. Indeed.
it hurts to hear but just like your body goes through illness. Improving the fitness of your mind not only improves your daily life but increases your longevity. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. Do you have physical pain that is not the result of an injury? This could be stress related! 2. 1. consider this scenario that happens over the span of time. or are eating whenever you feel like it. too. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. If you have trouble sleep. It's easy to go to the food to get the satisfaction that you need.Yes. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. this is one of the prime reasons that they are overweight or unhealthy in their diets. 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. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. To determine where you stand in mind fitness. Do you hate the life that you are leading. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. For many millions of people. For example. Yet this is a dangerous situation. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. While food never used to be so readily available. While you may not want to do this. Do you struggle to make the goals that you set for yourself? 4. . your mind can be struggling at the same time. although you may not realize it. Be honest. then you should be considering the vast number of mind fitness needs you may have. ask yourself these questions. 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. Emotional eating is eating when things go bad. For the most part. Do you feel anxiety. stress and angry often? What does it feel like and how intense does it get? 5. now.
you didn't do the job right. fatty lunch. Incorporate as many of these things into your life as you can.You begin by getting stressed at work. You become upset at yourself. Now. The first step in fighting the way that food makes you feel. you hate your job so much that the only thing that makes it feel better is eating something bad for you. Just look at you. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. which includes emotional eating. and you'll see differences in the way that you feel and the way that you see the world. Soon. In just a bit we'll talk about some of the ways that you can have good mind fitness. You are a failure. You can't make the right decisions. your self esteem drops. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. 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. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. .. is to recognize that there is a connection between the way that you feel and the way that you eat.these are all things that people end up saying to themselves when they are emotionally depleted. Emotional eating is one of the hardest cycles to break. it's also one of the worst things you can do for both your physical and your mental health state. In fact. You decide you need a big. A health self esteem is one that's confident but not overly macho. the pounds are creeping onto your hips. 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.. You then find yourself dealing with pressure from the boss. As your self esteem drops. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. you find yourself in even more problems. Soon. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem.. You aren't any good. you are not fitting well into your clothing. You should be able to feel confident in the decisions that you make and in the way that your life is moving. you almost purposely make the situation worse by eating bad. though.
This allows your mind to repair damage and it allows you to improve your network of friends. work on improving them if you can and then do the best job that you can overall. Then. Commit to going out and having fun. Don't take friends for granted because they won't be there when you need them the most. 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. Although challenging. its fun to have people around too! But. In addition. If your boss says that the job wasn't good enough. Relationships take time and work. Those that dress well. Learn to take criticism positively.Accept those. You should always strive for a lifestyle that's positive with those in your family and your friends. Don't assume that they will always be there when you need them. Let's face. you need to be able to say. If you are married. "Hey. 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. Getting down on yourself because someone doesn't like the job you did isn't okay. take care of the way that they look and those that do things for themselves are the most confident people out there. In part of that comes the fact that if you want to have family and friends you . That means taking on the challenges that come up between people. both physically and mentally. Just putting on a beautiful outfit can make you feel good about yourself. 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. that relationship alone will be one that you have to work on. ask what you could have improved on for next time. learn how to accept compliments and to take criticism. Getting away or even just finding time to play a board game is essential. Build A Social Network A social network is a very important to your well being. whatever way is fun to you. at least one time per week. Those that have people around them to support them do well in many more aspects of their lives. how can you build a social network of people that you can rely on? Make time for those that you already have. working through them and then letting them go. even when you don't pay attention to them otherwise.
getting the answers and working at it helps to improve the brain's function. Asking questions. but mentally you do! For starters. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. For starters. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. find an outlet. If the situations that you are in provide you with high levels of stress. It hinders you throughout your life by causing unhealthy living situations. You should also use challenges to help power you through your day and your life. Stress affects your ability to function properly. You need to find something that you love to do. a physical activity. or some other thing that really brings you happiness is necessary to have. there are many things that you can do. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. now you have it! You know what to do to make your lifestyle improved through these changes. 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. but you have to do it! Stress is one of the largest problems in health today. Managing Stress Its not easy job.need to be a friend. . A hobby. by relieving stress. use your brain power! You don't have to do any type of exercise with your brain physically of course. too. Your Overall Mental Fitness Plan So. To help remedy stress. Learning new things keeps the mind active and that means health. physical risks and puts your entire well being at risk for emotional breakdown. it is important for you to find solutions to those problems. You'll feel good about life and your social network. allowing you to fend off Alzheimer's and other conditions like it. always keep yourself learning. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated.
this one will be structured a bit different. Improve your stress levels and see physical. It will cause cancer eventually in your lungs. Too Your lifestyle is the way that you live your life. Improve your brain's fitness by challenging it through new adventures. If you can't think of anything. Unlike the other chapters. Drinking And Drugs Each of those three things. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. is a problem for your health and your ability to make it through the life you have. and physical fitness increases.1. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Keep your self esteem positive. learn something new. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Make changes like these today and see results today. they are not everything. 3. There are no ifs about it. smoking. Although each of these other elements that we've already talked about is very important parts of your lifestyle. 4. but feeling good about yourself is a must for overall health. Improve them. You Are What You Do. Do things that are enjoyable to you. mental and emotional benefits right away. drinking and drugs. 2. . You probably already know the risks of what these things can do to your life. smoking will eat away at your lungs and will cause cancer. Working on this is hard. Smoking. 5. Each decision you make throughout the course of the day plays a role in your fitness. Improve your social network to reduce stress and to improve your quality of life. Lifestyle Fitness. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. continuous learning and through challenges of all types. It also helps to make it through difficult times when you have someone by your side. For example. but you may not realize the extent at which it takes to improve them.
you need to remove these problems from it. You will find that your health increases. find a method to stop smoking and do it. Your lifestyle fitness requires that you get quality sleep each night. your stress levels DO go down and you can feel better about the life you are living. Stress hurts more. It's a time to restart. but the . You need this time for your mind to. When you quit early enough. sleep is the body's time to relax and to recoup what it's done all day. It's the way that your mind works through problems. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. This can only happen if you stop soon enough. refresh and give yourself the best chance at improving tomorrow. then you aren't getting the right amount of sleep for health. others can't. There may be an underlying medical condition that could be causing it. physical ailments hinder you more when you don't get enough sleep. Some damage can be fixed through healing over time. you put your life at risk and you destroy the organs in your body. If you are facing problems with insomnia or are struggling to get to sleep. you destroy your body slowly and methodically. Why is sleep so important ? There are actually several reasons. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. It's the time that your body heals from the exertions of the day. They aren't able to improve the level at which they can function and they make bad mistakes. though.Rest is one of the most overlooked parts of an exercise regimen. even if it is one of the hardest things you will have to do. your body can repair the damage that you have done to your lungs. Smoking and drugs are simply a no no. talk to your doctor about it. Those that don't get enough sleep are not capable of performing at their best physical or mental level. your energy increases. For one. You kill brain cells. 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. To improve your fitness. To improve your lifestyle and to extend your life. smoking is something that you can stop. Drinking and drugs are just as bad. Sleep Do you sleep ? No.But.
your body is doing exactly what you have been asking it to do during your workouts . • Try having a light snack before bedtime. • Get at least eight hours of quality sleep per night. Just as you'd never head to the gym after drinking a few beers at your local tavern. though. your lack of muscular coordination places you at a much higher risk for injury. Muscle adaptation and growth often occurs at night. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. you start to feel sleepy. Lack of sleep can have an intoxicating effect on your body. • Keep your bedroom dark and cool. You're better off waiting until the next day when your body has been given proper rest. it can distract from your ability to fall asleep. which is above the legal driving limit in most states. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. • Establish both a regular sleep cycle as well as a pre-sleep routine. . According to the Journal of Applied Sports Science. but if you go to bed on an empty stomach.reality is it is actually a quite important principle. you should never work out after not sleeping the night before. Some people disagree with this theory. For starters. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. This will help you signal your body that it's time to think about resting. • Don't drink a lot of fluids before sleep. Body temperature has a huge effect on our ability to fall asleep. If you work up a sweat before trying to sleep. Try having some white noise in the room like a fan running. especially tea or coffee. but you'll have to use the bathroom more often as well which will disturb your sleep. Make sure this snack is light. Not only will the caffeine keep you awake. Working out in this state has its obvious downside.build muscle. As your body temperature lowers. During the suspended state of animation you are in.096.
• Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Growth hormones are very important in increasing muscle mass. there are many ways that you can overcome them. growth hormones are also released. If you are having problems with sleeping. and even your physical health. Money is one of the largest causes of stress in people every single day. • Don't do stimulating things before bed such as watching television or working on a project. but the majority of this happens while the body is at rest. but it is something to make part of your overall guide to living a long. your body's synthesis of protein increases. During a workout. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. As you know. You worry about money and end up facing financial hardships that move into your work life. Your body can recover and repair any damage you did during the day while you are at rest. Just as sleep will give you more energy. 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. stress causes a wide range of health concerns for your body. . your marriage. • Don't eat before bed. Financial fitness isn't something that we'll stress for too long here. Just think of the role that money plays in your everyday life. This is what makes you grow. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. healthy lifestyle.While your body is sleeping. your home life. but it really can be. at least two hours beforehand.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
and it will open you up to all sorts of insights into this great sport.Nothing can really compare to personal advice and guidance. Here are a few you should really check out: • www. where to find supplements. You will find a whole new world opening up around you! . but it's free. Look around you and find what works for you. • www. this author depended on several of these websites for information.com This is another super website where you can find tips and tricks about how to maximize your workout. • www. or network with others in social settings. as well as pictures of people who have made amazing transformations through a body building program.getbig.com This site is nothing less than amazing. and ways to prepare yourself for competition. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion.abcbodybuilding. Ask around when you are in the gym. You will find more information than you could have ever hoped for on this website including tips on nutrition. sample workout plans. In researching this book.bodybuilder. These are only a few resources you can check out as you begin your body building quest.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. You will get the most information by joining their website. The Internet is another invaluable resource for body building information. contest schedules and results.
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