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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.
it will last many years longer. you cut several years off the life of the car. this will be something different. If a car. "What am I staying in shape for?" To each person. but remember that fitness is something that you can get into the habit of doing which makes it easy. weeks. for example you don't change the oil in it. If it isn't taken care of.) Fitness is about SURVIVAL. When the machine is neglected either in part or in the whole. Your body is designed to work as a machine.That's what gives me the POWER to SUCCEED. Fitness is not something that you have to struggle with. Sorry if I sound overly patronising. Fitness is a term that is used to help define the ability to stay in the best physical shape. When each part of the machine is cared for. for example. it can be that simple to be healthy. You'll learn many things that you'll be able to implement immediately to start experiencing success. it became something that you didn't think twice about. You may ask. Really. it is a matter of staying healthy as long as possible.Imagine walking alone at night and really feeling safe because you are physically strong. is well maintained for many years. You could take all of my money. . Others may be recovering from an illness or injury. once you learned how to do it. Do you worry about brushing your teeth today? No. That's costly to you. Well I can go on about the benefits of fitness and will do so later in this book. all of my friends. because it's a habit. Imagine having a greatly increased sex drive. but when you look at this as your body. and even years off of your life when you don't take care of your machine (your body. then. That's what we want you to think of when you think of fitness. then. When you were learning how to do them. For most. Fitness is an essential part of life. then the machine won't run well and eventually won't run at all. Others may need a certain level of fitness for their employment. Let's make fitness fun. everything but so long as I am still fit and strong and healthy . But. you are shaving away days. you likely hated it. trust me on this from a guy that used to smoke two packs of cigarrettes per day. When you were three you were probably taught to brush your teeth. the entire machine works the best that it can. You learned to put your clothes on.
You just can't give up what you love. The same applies to experienced athletes that must alter or increase the training in a specific area . this is painless. the first weeks of learning to be fit and staying healthy will be the hardest. In fact. What do you see? If you are unhappy about any part of your body or training. IT WONT BE EASY AT FIRST. . You will be sore and tired.Overcome the initial procrastination. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. For me it's a bit of belly fat. chances are good that area of your body is bothering you because it's an unhealthy area. Granted. Don't worry. You'll dread it. It's just something that you do.such as a weight lifter adding cardio to beat belly fat. That's not true. You'll find excuses about not doing it. but it may hurt your ego a bit to do it. you'll see that fitness can be easily mastered by you. it's an important first step. Our first goal is to determine where you stand right now. if you have the will power to save your life by sacrificing for just a few weeks. You'll claim that getting fit is just too hard. Nevertheless.
You need this number to be there.this is part of the goal setting process. Ask your doctor where your blood pressure is. the more prone to health risks you are. Experinced athletes should also do a realistic self review . The higher this number is. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. For adults.Here are some questions for you beginners to ask to determine where you stand right now. this is generally 120 to 139/80 to 89. 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 begin by understanding that change needs to happen. You can find calculators for many of these available to you free of charge on the web. • 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. but it needs to be in a certain range to be healthy. . • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. You need to use them to understand exactly where you stand right now. There are several tools that you need to use to determine your health level currently.
What To Start With To get started with fitness. if you are overweight. your ideal weight is the weight that you should be. In effect. Those that have a large midsection are the most prone to heart problems. The fat that is here will push into your body. 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. These three things are critical elements for you to take into consideration when considering where you stand right now. ideally. . your lungs and even your heart are suppressed. start by getting through these basic first steps. Those that have a larger midsection are most prone to health risks. Your kidneys. But. causing difficulty for each organ there. Beginners . This is an important piece of information because of how vital it is to your health.• Ideal Weight: In comparison to your height and body structure. 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. there's much more for you to consider.
Pull up your shirt. It's going to come down and that will be quite rewarding! 4. Do it the same time and same way every time you weigh yourself. Set your goals. Meet with your doctor to talk about your overall health. 2. This will be your indication of your weight loss and health improvement. 5. Stand up straight. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. and to work on first.1. You need this to see just how unhealthy you are currently. 3. Measure your waist. . your heart rate as well as any other important factors he may be interested in you improving. Calculate your BMI. Get your weight. not at your doctor's office. Determine that you are healthy enough physically to begin improving through diet and exercise. Determine what's important for you to maintain. suck in your gut and measure at your belly button all the way around using a tape measure. Write them down and post them in several locations in your home. Ask him for measurements of your blood pressure. to improve on. Do this at home on a well programmed scale.
I'll point you in the direction of improving your overall health. By understanding where you stand on these factors above. high cholesterol as well as other concerns even though they aren't technically overweight. There's much to learn and improve on for most of us. Many people are still at risk for high blood pressure.Now that you have this done. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. I was very ill and thin. With fitness everyday is a new beginning so you can always review your progress and set new goals. that's great! You are one step closer to being healthy. Although many people start looking into fitness because they want to lose weight. But. fitness is not just about weight loss. For me the impression made in the initial months was very strong because I made much progress in this time. Cardio Vascular fitness level. strength etc. that's not to say that you don't have health problems beyond that level. or giving up some addiction or bad habits. I got into it because I was a drug addict. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. For others it will be less dramatic. you need to take into consideration the fact that overall health is in fact important to improve. Therefore. If you don't think that you need to lose weight. you can begin to improve your health. What You Will Learn So. 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 . For others. Throughout this book. inflamation syndrome. that will mean improving other qualities of your life. For many that will mean losing weight.
but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. we will start there. I say hogwash and current medical research says the same. . each aspect is just as important as the next. GET ENOUGH SLEEP !!! Sleep . Sure you can function on less or more. That means insuring that your overall life is healthy in regards to the life that you lead. Losing weight. help you to understand where you are and then help you to get to the goals that you have. we mean making sure you are emotionally and mentally fit. Since your body is likely to be your largest factor impacting your life. isn't enough if you aren't eating the right foods even if you are losing weight. Most of us need 7-9 hrs sleep everyday. Those with eating disorders can also benefit from physical conditioning. though. Emotional stability is critical to overall health. ways. I normally need 9 if I'm training and eating heavily. With lifestyle fitness. 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. I know your situation. Namely alcohol. smoking or drug use. but 7-9 hrs is optimal. General Health: First things first. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. and even fun. But giving up serious vices is not easy and you are well advised to get professional medical advice. we'll teach you how to improve your life through easy. With your mind fitness. especially of course if you are too fat. The longest i went without sleep in the army was 5 days and 4 nights . Because each plays a role in your overall health. Its simply not true. While your body must be maintained as much as possible for health. Remember. They used to tell us alot of bull that 6 hrs is sufficient.some say they only need 4-6 hrs. Throughout each of these aspects. for example. 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. we'll tackle what the healthy standard is. it doesn't do much good if you don't eat the right foods. When i was in the army they were very keen on sleep deprivation.Each of these aspects is very important. the goal is to improve your stress level. 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.
Stress and recuperation are also critically important and are covered in another section of their own. Your heart pumps oxygen rich blood to each cell in your body. This means physically. I recommend you go to a good doctor and just get a general check up. Change your diet . This is so you can see the improvements in coming weeks and months. Each part of your body functions well because of the support that other parts play. . Your lungs supply your heart with the necessary oxygen.if its unhealthy. Your brain keeps everything working. Not only will you feel great but you will have medical proof. delivering fuel to it so that it can perform its duty. give up the vices like drink and smoking. actually. In fact if you are looking at changing your body composition I dare you to do before and after shots. even those things that you don't think about doing like your heart beating and your lungs breathing. get 7-9 hrs sleep every night. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. the time has come to improve the way that machine is working. Your body is a well designed machine. I cover diet in another section because its very important.So.
What some people don't realize is why their body has developed as it has. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. If you have problems with your legs. You cant do that without the information in your head and I cant teach you everything in just one book. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. this could be a potential problem that needs to be considered. to know what level of fitness your body is in. it goes further than this. your blood pressure and your body mass index are good indications of your overall health. the same day at the same time each week. You should understand how well your body is working. too. it's important for you to know where you stand health wise. You may not physically be able to exercise . you can improve your overall health and then improve upon your situation by knowing how to. Talking to your doctor is a great place to start when it comes to determining your overall health. Where Are You at? As we've mentioned. Keep a log of this information so that you can see your progression. not to sit idle. you need to take into consideration the vast number of measurements that we've already taken. Yet. too. That means taking the measurements that we've listed.Go to the library and read as much as you can on health and physiology. What's Healthy? As we mentioned early. your arms or anything else. If you don't work hard. these fat reserves could be used. we need to address your body's ability to do what it needs to through being physically capable. Your body is used to providing your muscles with the fuel that they need to work hard. chances are good that your heart has been affected by it. It would store food in fat so that when there wasn't enough food available. You should weekly weigh yourself. That way. the body had to do what it needed to so that you could stay alive. you should address these specific concerns. Your weight. Well back in the time of the cave man. If you are overweight. Your job is to give your body what it needs to continue to perform correctly. While your diet is something for the a later section. your neck. Your muscles are necessary for functioning but they have been built to be used. You shouldn't skip this step. your body can't maintain a healthy muscle mass.
that's a great sign. But. This competition was the basis for many . Again. chances are good that you aren't getting enough exercise and fitness into your life anyway. personal trainers are making a tidy living helping people stay fit. Gyms are big business. In the late 19th century. not to sit in a chair at a desk all day. Its not easy thing to do at first. pains or weight problems. the man known as the "father of bodybuilding". Using your muscles and strengthening them are vital to improving health and fitness. How Can You Improve ? Improving your body means improving your body's ability to move and function. he was credited with the invention of the first exercise equipment marketed to the masses. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. 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. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Now. If you aren't having any physical limitations. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Our overall plan to improving your body's fitness level is through exercise. but remember your body is built to be used. even if you aren't overweight. As he became more popular.to a certain level. look at your body in other manners to determine what you can improve on. one step at a time. and body building supplements are at an all-time level of performance. Understanding where you are is difficult for many at first. its going to improve. It's a hard realization. In actuality. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. the sport of body building has been around for quite some time. he created several businesses around his fame and was among the first people to market body building products bearing his name. but it will get easier. it's not the permanent solution. coupled with the other fitness elements later throughout this book. He became so successful. Exercise is something that some people hate and others love. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London.
you heard of him right ? Through the years. men around the world were inspired to become bigger in their physique. When World War II broke out. Olympia competition that remains the most popular body building contest to date. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. body building has just grown in popularity becoming almost an obsession for many people. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. and more aggressive in their behavior. nothing will compare to actually getting to the gym and lifting those weights. stronger. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. . Women have started to take an interest in honing their bodies. Training techniques were improved. but you'll need some information first. there can be a lot to learn.others to follow including the Mr. Of course. and body building equipment evolved into an effective means for working muscles in ways never thought of before. and the sport has evolved into a real competitive arena. nutrition was focused on more than ever. This book will guide you through some of the basics to get you started. In 1970.
consider this . After a while you will develop a natural sense for this. Aerobics can improve muscle function and growth. By training.Exercise Physiology Lets cover some basics about physical training. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. then there is anerobic which is great for muscle and bone growth and strength. By balancing your training and recuperation you can optimize your biochemistry. Well guess what. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. If you can do it with one. Especially with the training and recuperation. Anerobics can aid the cardio system and reduce fat. training. . There is aerobic training which is best for cardio respiratory improvement and fat loss. The three things of most interest to us in biochemistry are nutrients. Your workout routines. But you can raise one leg out to the side at 90 degree's i bet (everybody can). 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. The nervous system prevents this from happening (thank heavens). If done in the right way the two are complimentary. diet. Your body works with a natural cyclic rythym. The components of physical fitness are as follows: Cardio respiratory endurance . Deeply tied in with all of this are your biocemistry and your nervous system. and other activities and still have enough energy left over to handle any emergencies which may arise. 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. hormones and waste products in the blood such as lactic acid.can you do the splits ? Probably not. Nothing else. supplimentation and recuperation should all fit in with your optimal body routine. Diet also has a significant influence over biochemistry. Components of Fitness Physical fitness is the ability to function effectively in physical work. But its a nerve reflex that prevents you. The nervous sytem is quite remarkable.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.
knee) or any group of joints through an entire. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. The principles of exercise apply to everyone at all levels of physical training. from the Olympic-caliber athlete to the weekend jogger. Muscular endurance . These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Time. a person must exercise often. eye-hand coordination. To achieve a training effect. Regularity is also important in resting. Flexibility . normal range of motion. Intensity. One should strive to exercise each of the first four fitness components at least three times a week. Excessive body fat detracts from the other fitness components. detracts from appearance. reduces performance.the greatest amount of force a muscle or muscle group can exert in a single effort. muscle power. and Type. Infrequent exercise can do more harm than good. sleeping. Factors such as speed. "FITT" Regularity. Progression. and negatively affects one's health. progressive training.and following a good diet. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. and eye-foot coordination are classified as components of "motor" fitness. elbow.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Body composition . agility. Appropriate training can improve these factors within the limits of each athletes potential. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program.the amount of body fat an athlete has in comparison to his total body mass.Muscular strength . .the ability to move the joints (for example. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound.
FITT Factors Certain factors must be part of any fitness training program for it to be successful. muscle endurance. and Type. Specificity. . a program should include activities that address all the fitness components. For optimal results.Intensity. athlets become better runners if their training emphasizes running.since overemphasizing any one of them may hurt the others. Personally I have a cardio workout at the warmup stage. The acronym FITT makes it easier to remember them. to obtain maximum gains in muscular strength. and flexibility training will not improve any of these three components. at least three exercise sessions for cardio fitness. Thus. Ideally. athletes should have at least three strength-training sessions per week. Although swimming is great exercise. with only one session each of cardiorespiratory. Providing a variety of activities reduces boredom and increasesmotivation and progress. it does not improve a 2-mile-run time as much as a running program does. 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. You will find that you can experiment and find the optimal routine for your metabolism. For example. Another way to allow recovery is to alternate the muscle groups exercised every other day. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Training must be geared toward specific goals. These factors are Frequency. strength.you must strive to conduct 5 days of physical training per week. time. and flexibility should be performed each week to improve fitness levels. especially when training for strength and/or muscle endurance. however. Overload.Balance. Recovery. for example. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. then I do my weight training and perform stretches between my weight exercises. goals and motivation. Variety. Three physical activity periods a week. To be effective. muscle strength. Time.
Such programs. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. 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. and Tuesday and Thursday are devoted to muscle endurance and strength. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. the greater the intensity of the exercise. The following training program serves as an example. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Unfortunately. 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). Depending on the time available for each session and the way training sessions are conducted. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. and Friday. and those that exceed 90 percent HRR can be dangerous. However. Monday. INTENSITY Intensity is related to how hard one exercises. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. The more energy expended per unit of time. Wednesday. By training continuously in this manner. you may also choose to run on Tuesday and Thursday. and cardio fitness is trained on Tuesday and Thursday. Stretching exercises are done in every training session to enhance flexibility. and Friday. However. a five-day-per-week program is much better than three per week. all components of fitness can be developed using a three-day-per-week schedule.With some planning. . In the first week. During the second week. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. it is the factor many units ignore. will help keep you super fit. when coupled with good nutrition. if you have a hard run on Monday. For example.and Friday are devoted to cardio fitness. Wednesday. Wednesday.
A athlete determines his estimated maximum heart rate by subtracting his age from 220. one must compensate for its built-in weakness. If a athlete knows his general level of cardio vascular fitness. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. and. and relative conditioning level. Thus.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200).Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). By determining one's maximum heart rate. For example. if he is in poor shape. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. if he is in excellent shape. an appropriate THR or intensity can be prescribed. at 70 percent HRR. a person who is in poor shape should exercise at 70 percent of his MHR. As a result. at 90 percent MHR. if he is in relatively good shape. graphic$$$$$$ When using the MHR method. the THR is figured using the estimated maximal heart rate. . (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. at 60 percent HRR. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. One's ability to monitor the heart rate is the key to success in cr training. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. he can determine which percentage of HRR is a good starting point for him. graphic$$$$$$ Percent MHR Method With this method. For example. the group run will be too intense for some and not intense enough for others. one can be sure that the intensity is enough to improve his cardio fitness level. a 20. resting heart rate.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. if he is in excellent physical condition. at 80 percent MHR. he could start at 85 percent of his HRR. A person using this method may exercise at an intensity which is not high enough to cause a training effect. if he is in reasonably good shape. With this information. To compensate for this. and.
the athlete should get a count of 27 beats (161/6= 26. He should count his pulse for 10 seconds. then multiply this by six to get his heart rate for one minute. (See Figure 2-1 C. This will let him determine if his training intensity is high enough to improve his cr fitness level.70 and 131 is 91. (See Figure 2-1A. use the THR of 161 BPM figured above. the product obtained by multiplying 0. In this case. In summary. (See Figure 2-lB. As shown.) During aerobic exercise. the percentage (70 percent in this example) is converted to the decimal form (0. Thus.7 results. During the 10. For example. he should know his THR (the heart rate at which he needs to exercise to get a training effect). Exercising at any lower percentage of HRR does not give the heart.7 is added to the RHR of 69. When the calculations produce a fraction of a heart beat. or maintain.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. place the tip of the third finger lightly over one of the carotid arteries in the neck. or to see if one is within the THR during and right after exercise.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.70) before it is multiplied by the HRR. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. These arteries are located to the left and right of the Adam's apple. Before anyone begins aerobic training. To determine the RHR.second period. muscles. and immediately after exercising. the body will usually have reached a "Steady State" after five minutes of exercise.) Yet another way is to place the hand over the heart and count the number ofheart beats. and lungs an adequate training stimulus. If his pulse rate is below the THR. an adequate level of fitness. . the athlete should monitor his heart rate.83 or 27) if he is exercising at the right intensity.7 BPM is rounded off to give a THR of 161 BPM. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. the value is rounded off to the nearest whole number. and the heart rate will have leveled off. as in the example. At this time. particularly if they cannot find more than 20 minutes for cr exercise. When 91. a THR of 160. he must exercise harder to increase his pulse to the THR. The result is then added to the resting heart rate (RHR) to get the THR. 160.7.
your body will work to improve its function by improving how much work your heart can do. He should count as accurately as possible. For example. talk to your doctor. . the less intense the activity. TIME Time. multiplied by six. since one missed beat during the 10-second count. refers to how long one exercises. A athlete who maintains his THR throughout a 20. a 40-year-old athlete with a low fitness level should. If he takes only one pulse check.If his pulse is abovethe THR. Using this figure. In this type of training. gives an error of six BPM. the shorter the time needed to produce or maintain a training effect. during aerobic 70 percent HRR. To improve cr fitness. or duration. It is inversely related to intensity. 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 do it five minutes into the workout. Here are some tips for you to get in aerobic training. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. then start with a basic program. Walking is a great place to start. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. The more intense the activity. the athlete must train for at least 20 to 30 minutes at his THR. • Start with basic aerobics and work up as your tolerance increases. TYPE First we will discuss aerobic training. Another way to gauge exercise intensity is "perceived exertion.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. If not. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. To find out if you have any limitations. the longer the required duration. He should check his exercise and post exercise pulse rate at least once each workout." This method relies on how difficult the exercise seems to be.
SECONDARY (Done with partners or opponents of equal or greater ability. You should try to increase this to 30 minutes three times per week.Bicycling (road/street).Jogging. as soon as your body allows for it. . . They must also be of sufficient duration and intensity (60 to 90 percent HRR). running. Swimming.Road marching. Your goal is to start with 10 minutes of continuous aerobics three times a week. bike riding. elliptical machines.Running. -Basketball (full court).Rowing.) -Racquetball (singles). and other physical activities are perfect for aerobics.Bicycling (stationary). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. . • Move on to more aerobic style exercises. .Stair climbing. . .Skiing (cross-country). playing your favorite sport. though. . -Handball (singles).Exercising to music.Swimming.Walking (vigorous).• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . -Tennis (singles). . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. . . . .Rope skipping.
help prevent injuries.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. 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. the faster the arm action. ankles.) The toes point straight ahead. Besides learning running techniques. The most common injuries result from running and occur to the feet. A well-conditioned athlete can run five to six times a week. The elbows are bent so the forearms are relaxed and held loosely at waist level. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. he should do two things: 1) gradually buildup to running that frequently. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. but can also be a major cause of injuries. knees. INTERVAL TRAINING Interval training also works the cardiorespiratory system. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. and legs. The arms swing naturally from front to rear in straight lines. Proper warm-up and cool-down. and the feet strike on the heel and push off at the big toe. Some athletes may need instruction to improve their running ability. The faster the run. (cross-body arm movements waste energy. and. However. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . to do this safely. I prefer the rowing machine as It can avoid injuries associated with running. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. athletes need information on ways to prevent running injuries. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. Every activity has its drawbacks and you must weigh the advantages and disadvantages.
In this way. hiking.) Thus. 59 seconds during interval training based on the athlete's 16:00. Recovery periods. bicycling. (2:00 minutes . a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time.1 to 4 seconds = 1:59 to 1:56. twice the length of the work-interval periods. . it can be estimated from his last APFT by taking one half of his 2-milerun time. rowing. swimming. Using a 2-mile-run time of 1600 minutes as an example. (8:00 minutes/4 = 2:00 minutes per 440 yards. 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. Determine (or estimate) the actual 1-mile-race pace. 56 seconds to 1 minute. Step 2. Using the time from Step 1. therefore.mile run time. 2. He does this repeatedly with periods of recovery placed between periods of fast running. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. Using the work-interval time for each 440-yard lap from Step 3. 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. This type of intermittent training can also be used with activities such as cycling. These recovery periods.) Step 3. each 440-yard lap should be run in 1 munute.relatively short time and increase his running speed. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. the pace for an interval training workout is calculated as follows: Step 1. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. In interval training. If a athlete's actual 1-mile-race time is not known. and his estimated pace for 1 mile is one half of this or 8:00 minutes. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. the energy systems used are allowed to recover. 52 seconds long (1:56 + 1:56 = 3:52). 56 seconds (1:56) for each 440-yard run. The athlete's 2-mile-run time is 16:00 minutes. will be 3 minutes.
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. As a result.rest ratio is 1:2. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. athletes should start intervaI workouts with a warmup and end them with a cool-down. monitoring THR and using it as a training guide is not necessary. the athlete varies the intensity (speed) of the running during the . For each second of work. Thus. It shows common 1 -mile times and the corresponding 440-yard times. with at least one recovery day in between. another type of cardio vascular training sometimes called speed play. As with any other new training method. If he responds well. he should do it once a week. refer to Table 2-1. 3:52). Because of the intense nature of interval training. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. he should be ready for interval training. his recovery is quicker. He may also do recovery workouts of easy jogging on off days. As the athlete becomes more conditioned. During the recovery interval. interval training should be introduced into his training program gradually and progressively. the heart rate usually falls to around 120 to 140 beats per minute. there are two seconds of recovery. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. At first. After a athlete has reached a good cardio vascular fitness level using the THR method. 2. As with any workout. Follow each 440-yard run done in 1 minute. the workto.This can be done on a 440-yard track(about 400 meters) as follows: 1. 56 secons by an easy jog of 440 yards for recovery. FARTLEK TRAINING In Fartlek training. Because the heart rate is not the major concern during interval training. he may do it twice a week at the most. Each 440-yard jog should take twice as much time as the work interval (that is. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster.
depending on the terrain and fitness level. they may use other activities as supplements or alternatives. At this time he recovers by jogging at an easy pace. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. Cross-country runs have several advantages: they provide variety in physical fitness training. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. The object is to cover the distance in the shortest time. However. Their drawback is that they require special equipment and facilities that are not always available. or on any other irregular terrain. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. In such cases. It consists of running a certain distance on a course laid out across fields. over hills. Alternate Forms of Aerobic Exercise Some athletes cannot run. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. neither the running nor recovery interval is timed. the distance should be one mile or less. It can be used as both a physical conditioning activity and a competitive event. For these reasons. and they can accommodate large numbers of athletes. . athletes should start slowly and progress gradually. bicycling. and the running is not done on a track. he runs hard for a few minutes until he feels the need to slow down. through woods. As with all exercise. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. Each group starts its run at the same time. Swimming. Instead of running at a constant speed.workout. the athlete varies the intensity (speed) of the running throughout the workout. In Fartlek training. It should then be gradually increased to four miles. many runners prefer Fartlek training to interval training. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. When ready. Those who add non-running activities to their training may not improve running ability as a consequence. The unit is divided into ability groups using 2-mile-run times. At first. The speed and distance can be increased gradually as the athletes' conditioning improves. he starts with very slow jogging.
Non-swimmers can run in waist-to chest-deep water. compare it with his THR and. Together these activities combine walking and running with moderate resistance work for the upper body. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. in order to effectively train the cardio vascular system during swimming. the heart does not beat as fast as when doing the other types of exercise at the same work rate. in swimming. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. cycling. he should stop to check his pulse. Thus. CYCLING . and do pool-side kicking for an excellent aerobic workout. a athlete should set his THR about 10 bpm lower than while running. For example. Partial support of body weight by the water. rope jumping.. athletes will help to ensure that they are working at the proper intensity. etc. running.) in swimming alone. adjust the intensity. They can also do calisthenics in the water.SWIMMING Swimming is a good alternative to running. cross-country skiing. The swimmer should start slowly with a restful stroke. if needed. After five minutes. By modifying their THRs in this manner while swimming.g. tread water. This is because. Some advantages of swimming include the following: Involvement of all the major musclegroups. which minimizes lower body stress in overweight athletes. It is used to supplement running and develop upper body endurance and limited strength. For injured athletes. Compared with all the other modes of aerobic exercise presented in this manual (e. Body position that enhances the blood's return to the heart. one's THR should be lower than while doing the other forms of aerobic exercise. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. walking.
Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. A simple way to increase walking speed is to carry the arms the same way as in running.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout.Cycling is an excellent exercise for developing cardio fitness. the athlete can vary the speed and resistance and use periods of active For swimming. Dis. As the walker's fitness increases. Athletes can alter the cycling intensity by changing gears. . 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. and increasing velocity. WALKING Walking is another way to develop cardiorespiratory fitness. a athlete recovery at low speed and/or low should set his THR at resistance. However. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. athletes can bicycle outdoors or on a stationary cycling machine indoors. it will not produce any significant cardio vascular conditioning. he should walk 45 to 60 minutes at a faster pace. It is enjoyable. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. For interval training. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. adding hill Cycling should be work. The heart rate should be monitored to determine the intensity. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. requires no equipment. unless walking is done for a long time at the correct intensity. and causes few injuries.
golf courses. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. these .on country roads.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. when doubled and stood on. It requires little equipment. They should attain and maintain their THR to ensure a training effect. Cross-country skiing is easy to learn. Some of movement of the arms the highest levels of aerobic fitness and legs. Some runners use it as a substitute for running during bad weather. and the time spent jumping should be increased as the fitness level improves. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. reaches to the armpits. and racquetball) involve bursts of intense activity for short periods. Equipment is reasonably priced. open fields. may be done almost anywhere. The action is similar to that used in brisk walking. and the intensity may be varied as in running. A beginner should select a jump rope that. Rope jumping. is easily learned. with skis. and in parks and forests. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. developing ever measured have been found in muscular and cr cross-country skiers. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. boots. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. endurance. The work load is determined by the difficulty of terrain. Although some regions lack snow. and poles often obtainable from the outdoor recreation services. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. and the frequency and duration of rest periods. However. and is not affected by weather. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. one form or another of crosscountry skiing can be done almost anywhere . squash. however. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. the pace.
but the reverse is not necessarily true. it helps improve performance in racket sports. or many other calisthenics. Workouts can be done in a small space by diverse groups of varying fitness levels. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. Although muscular endurance and strength are separate fitness components. One can move to various tempos while jogging or doing jumping jacks. intensity.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. 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. challenging activity that combines exercise and rhythmic movements. and it can be totally individualized to every fitness level by varying the frequency. jumps. bodybuilding athletes need a high level of muscular endurance and strength. There is no prerequisite skill. they are closely related. hops. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. the workout addresses every component of fitness. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Warm-up and cooldown stretches should be included in the aerobic workout. It is a motivating. If played vigorously each day. they may be an adequate substitute for lowlevel aerobic training. Because running increases endurance. and duration. If strengthening exercises are included. Progressively working against resistance will produce gains in both of these components. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. . In addition to cardiorespiratory fitness.
isotonic. at 180 degrees per second. while not precisely controlling the speed of movement. You don't have to have bulging muscles. Now. With strength training. allowing you to lose weight faster. movements or even in accidents. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. and the lifting of weights.Strength Training Along with aerobic training. you also need to consider adding strength training to your workout. Isometric contraction produces contraction but no movement. This requires the use of isokinetic machines. too. you will be able to move flabby muscles and fat into lean muscles. Muscular Contractions Isometric. you do want to develop lean muscles that are strong and therefore healthy.If you need to lose some weight. Force is produced with no change in the angle of the joint. But. with less likelihood of being strained or hurt through your daily exercises. Isokinetic contraction causes the angle at the joint to change at a constant rate. strength training is a very essential aspect of making sure that happens. To achieve a constant speed of movement. They are described here. affect it by varying the resistance throughout the range of motion. Common examples are push-ups. Muscle burns through fat faster. Strength training is essential because it allows you to improve the way that your body works. . There are other resistance-training machines which. Muscles that are strong are less likely to become injured. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. as when pushing against a wall. for example. you don't have to be a body builder here. They are able to be used easier. sit-ups. Isotonic contraction causes a joint to move through a range of motion against a constant resistance.
This is a concentric (positive) contraction. it adapts by becoming stronger. the overload must be applied thoughout the full range of motion. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. In the concentric phase (shortening) the muscle contracts. During the lowering phase of the curl the biceps are lengthening. To understand the principle of overload. or isokinetic contractions. in return. may produce greater strength gains. while in the eccentric phase (elongation) the muscle returns to its normal length. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. This is an eccentric (negative) contraction. the biceps are shortening. however. When a muscle is overloaded. the muscle may be able to handle more of an overload eccentrically. As a result. Each type of contraction has advantages and disadvantages. Exercise a joint and its associated muscles through its complete . whether by isometric. so there is more muscle soreness following eccentric work. it is important to know the following strength-training terms: Full range of motion. isotonic. The nature of the eccentric contraction. To obtain optimal gains. makes the muscle and connective tissue more susceptible to damage. on the upward phase of the biceps curl. and each will result in strength gains if done properly. This greater overload. For example. Isotonic and isokinetic contractions have two specific phases . Actually.the concentric or "positive" phase and the eccentric or "negative" phase.
one repetition has been completed. Set This is a series of repetitions done without rest. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. A 10-RM is the maximum weight one can lift correctly 10 times. This is crucial to strength development. When a muscle is overloaded by isometric. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). isotonic. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. . an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. or isokinetic contractions. it adapts by becoming stronger. Similarly. Muscle Failure This is the inability of a person to do another correct repetition in a set.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position.
to develop both muscle endurance and strength. OVERLOAD The overload principle is the basis for all exercise training programs. after doing from 8 to 12 repetitions. recovery. (For example. specificity. to achieve enough overload. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. and variety. the muscle must be overloaded. an effective range is a 3-7 RM. The exerciser finds and uses that weight which lets him do the correct number of repetitions. multiply 200 pounds by 70 percent [200 X 0. balance. Although the greatest improvements seem to come from resistances of about 6-RM. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. the weight selected should be heavier and the RM will also be different. However. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. This weight is the 8-12 RM for that exercise.Principles of Muscular Training To have a good exercise program. The weight should be heavy enough so that. the resistance is too great and should be reduced. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. regularity. These principles are overload. he momentarily cannot correctly do another repetition. For a muscle to increase in strength. For example. the seven principles of exercise must be applied to all muscular endurance and strength training. if a athlete's 1 -RM is 200 pounds. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. For example. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly.) A better and easier method is the repetition maximum (RM) method. This weight is the 3-7 RM for that exercise. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. If one cannot do at least three repetitions of an exercise. . In other words. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. progression. The weight should also not be too heavy.70 = 140 pounds] to get 70 percent of the 1 -RM.
Increasing the number of repetitions per set. If the workload is not progressively increased to keep pace with newly won strength. . but the gain in strength will not be as great.) . Whichever RM range is selected. When a athlete can correctly do the upper limit of repetitions for . his RM should be determined from an analysis of the critical tasks of his sport. PROGRESSION When an overload is applied to a muscle. there will be no further gains. . To optimize a athlete's performance.Reducing the rest time between sets. when an athlete trains with a 25-RM weight. With continued training. The key to overloading a muscle is to make that muscle exercise harder than it normally does. . To develop muscular endurance.Increasing the number of sets. For example. (Good form is more important than the speed of movement. the athlete must always strive to overload his muscles. However. This is his 12+ repetition maximum (12+ RM). most athletes will benefit most from a resistance training program with an 8-12 RM. gains in muscular endurance will be greater than when using a 15-RM weight. the greater will be the improvement in muscle endurance and the smaller the gains in strength.Using any combination of the above. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.Increasing the resistance. .Increasing the speed of movement in the concentric phase. it adapts by becoming stronger and/or by improving its endurance. An overload may be achieved by any of the following methods: .Athletes who are just beginning a resistance-training program should not start with heavy weights. the greater the number of repetitions per set. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.
this upper limit should be 12 repetitions. The principle of regularity also applies to the exercises for individual muscle groups. In a multi-set routine. but three workouts per week are best for optimal gains. if his plan is to do 12 repetitions in the bench press. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. He continues to work with that weight until he can complete all eight repetitions in each set. he ensures maximum carryover value to his chosen sports. If the athlete's performance of a task is not adequate or if he wishes to improve. In this way. These groups can be identified by doing a simple assessment. REGULARITY Exercise must be done regularly to produce a training effect. Exercise must be done regularly to produce a training effect. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. RECOVERY . it is usually time to increase the resistance. To improve his muscular endurance and strength.the set without reaching muscle failure. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. the athlete must do resistance movements that are as similar as possible to those of doing the task. The athlete slowly does work-related movements he wants to improve and. but when different muscle groups are exercised at each workout. A athlete can work out three times a week. at the same time. in a given task. He then should increase the weight by about 5 percent but no more than 10 percent.12 RM). athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. For example. he feels the muscles on each side of the joints where motion occurs. He should continue with that weight until he can do 12 repetitions correctly. if his goal is to do three sets of eight repetitions of an exercise. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. then increases the resistance by no more than 10 percent. the principle of regularity is violated and gains in strength are minimal. For most athletes. strength training for the identified muscle(s) will be beneficial. Sporadic exercise may do more harm than good.
The recovery time between different exercises and sets depends. when doing bench press. you're also training secondary muscle groups at the same time. So for example. Someone at beginners level should work out all three main muscle groups. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. you may train your legs. in part. Beyond this basic level of training. and it's okay to work out all three muscle groups in each workout. the legs. and it is possible to have more than one day off or to put the rest days in between which ever days suit. It's important to note that when training the primary muscle groups. so that the same muscle or muscle group is not exercised on consecutive days. and Friday and the upper body muscles on Tuesday.the neck and the midsection. MUSCLE GROUPS There are three main muscle groups. You can move on to a four day routine. Thursday. The chest. at this level. Wednesday. Normally. The muscles must be allowed sufficient recovery time to adapt. Recovery is also important within a workout. For example. on the intensity of the workout. 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. the arms. then you simply repeat the sequence once again. and Saturday. Sample workout routines are provided for someone at this level of training. I recommend that you remain at this level for at least three months. This is because when you train the primary muscle groups you also train the secondary ones. the recovery time between sets should be 30 to 180 seconds. the primary muscle groups should always be trained first in the workout. There are also secondary muscle groups. When exercising in this fasion. Following this you would have a day off. There should be at least a 48-hour recovery period between workouts for the same muscle groups.There should be at least a 48-hour recovery period between workouts for the same muscle group. For example. the upper back and the thighs. you will be training your shoulders and arms to some extent as well as the chest. the legs can be trained with weights on Monday. For beginners. Consecutive days of hard resistance training for the same muscle group can be detrimental. you begin training different sections of your body in each workout. Strength training can be done every day only if the exercised muscle groups are rotated. but they should allow at least one days recovery and between workout days. .
For this reason. in turn. This technique helps ensure good strength balance between opposing muscle groups which may. Split routines can also be used to integrate cardio training with weight training. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. As a result. Sequence the program to exercise the larger muscle groups first. they may not benefit very much from the workout. Most muscles are organized into opposing pairs. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. for example then the following day. you can train your upper body.Beyond the four-day routine are five and six day routines. Examples of these workouts are given later. There's little point in exercising at all if you only intend to do it for three months. If you go for a run on one day. But training at this level is not recommended for basic or intermediate level athletes. It is important to do exercises that work all the major muscle groups in both the upper and lower body. For example. reduce the risk of injury. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). I have seen this happen many many time's. If you do use too much weight. BALANCE When developing a strength training program. When planning a training session. do not hesitate to take a rest and spend some time recuperating. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. Personally. For example. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. Activating one muscle results in a pulling motion. It's always important to judge by the feeling in your muscles and your general energy level. movement. . while activating the opposing muscle results in the opposite. as a result. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. follow an overhead press with a lat pull-down exercise. If curls are done first. When you are ready for a day off. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. then the smaller muscIes. 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. or pushing. followed by the muscles of the upper back and chest. The latissimus dorsi muscles will not be overloaded and. 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.
then the arms. and neck. There are also other factors to consider. As long as all muscle groups are exercised at the proper intensity. namely.training program can be very boring. abdominal. Also. 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. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. he can do squats with a barbell instead of leg presses on a weight machine. For example. for variety or due to necessity (for example. as this can cause dizziness and even loss of consciousness. Correct breathing is another safety factor in strength training. exercise selection. The athlete should periodically substitute different exercises for a given muscle group(s). he can switch to partner-resisted exercises or another form of resistance training. both should know how to use the equipment and the proper spotting technique for each exercise. when in the field). However. A poorly designed strength. 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. The athlete should never hold his breath. or spotter. To ensure safety and the best results. Lifting too much weight forces a compromise in form and may lead to injury. safety. Breathing should be constant during exercise. The weight lifter should always do weight training with a partner. As a general rule. improvement will occur. changing the exercises. and they may also produce better results. Using different equipment. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . Each athlete must understand how to do each lift correctly before he starts his strength training program. A natural tendency in strength training is to see how much weight one can lift. who can observe his performance as he exercises. and altering the volume and intensity are good ways to add variety. low back. and phases of conditioning.
Usually eight wellchosen exercises will serve as a good starting point. For example. Power lifting is probably safer than an Olympic lifting. but are good for developing strength. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. Also. The exercise should provide movement at more than one joint. This is because the exercises have been selected purely for for their strength properties. 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. This will help him train a greater number of muscles in a given time. although an effective exercise. and so forth. an exercise like concentration curls for the biceps muscles of the upper arm. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. the pull-down exercise produces motion at both the shoulder and elbow joints. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. and inhale during the negative (eccentric) phase as the weight returns toward the floor. For most people. These exercises will be detailed in a following section. shoulders. EXERCISE SELECTION When beginning a resistance-training program.the floor. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. increasing strength is only secondary to someone that is serious about body building. The concentration curl. and not for . especially beginners. only works the arm flexor muscles. most of the exercises in the program should be "multi-joint" exercises. They should include those for the muscles of the leg. however. On the other hand. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. only involves the elbow joint. For example. low back. Olympic lifting uses a set of exercises that perhaps are not the best for your joints.
Also less rest is taken between sets during the workout. Circuit training is done with lighter weights. he should increase the weight until he can again do only 8 to 12 repetitions. When he can do more than 12 repetitions of any exercise.any traditional reason. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. and with higher repetitions usually between 12 and 20 reps. the weight must be reduced. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. This is very important. and maintenance. If he can do only seven repetitions of an exercise. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. P. . By the end of the second week (4 to 6 workouts). and ligaments. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. Several different circuit training routines will be given in this book. if he can do more than 12. the weight should be increased. During the second week. joints. Power lifting exercises will also be explained in detail in their own section. he should use progressively heavier weights. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. A training is one particular form of circuit training. because the beginner must concentrate at first on learning the proper form for each exercise. H. During this phase. conditioning.
This process continues indefinitely. As long as he continues to progress and get stronger. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. 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. The maintenance phase should be continued throughout his career and. Although training three times a week for muscle endurance and strength gives the best results.This usually involves an increase in weight of about five percent. he does not need to do more than one set per exercise. Three sets per exercise is the maximum most athletes will ever need to do. The exercise period. set of that exercise is done in an equal or lesser time period. the maintenance phase is used to maintain that level. If he stops making progress with one set of 8 to 12 repetitions per exercise. . After an appropriate period of rest. however. one can maintain them by training the major muscle groups properly one or two times a week. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. unlike exercises performed in cadence or for a specific number of repetitions. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. 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. recovery period. throughout his life. and so on. Instead. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. It does not hold back the more capable performer by restricting the number of repetitions he may do. The use of timed sets. a second. As time goes on and he progresses. third. As with aerobic training. The emphasis in this phase is no longer on progression but on retention. is required to reach and maintain peak fitness levels. More frequent training. ideally. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. 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. Maintenance Phase Once the athlete reaches a high level of fitness.
When . or by any combination of these.5 minutes. 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. 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. Thus. by decreasing any rest period between timed sets. For this reason. At the same time. a muscle endurance or strength training workout should not be designed to work exclusively. the difficulty of the activity can be increased. This is because the muscles worked by those two exercises will already be pre-exhausted. To add variety and increase the overall effectiveness of the activity. abdominal twists. 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. In this way. here is a very time-efficient way of conducting push-up/sit-up improvement. do timed sets to improve push-up and sit-up performance. and vice versa. by increasing the number of timed sets performed. several of these will be given. different types of push-ups (regular. Following this sequence ensures that all major muscles are worked. As the athletes' levels of fitness improve. This ensures continued gains and minimizes boredom. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. This is done by lengthening the time period of any or all timed sets. wide-hand. close-hand. a training regimen which exercises all be developed and followed. or give priority to. 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. as a general rule. First. when a athlete performs a workout geared to develop muscle endurance and strength. those muscle groups worked by the sit-up or pushup event. the best procedure to follow when doing a resistance exercise is as follows. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. feet-elevated. and to be assured that all emergencies can be met. and so forth) can be done. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. Then. Thus. abdominal curls. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. Below. This having been said. To meet this goal.
athletes must set goals for themselves. This program also includes exercises to strengthen the neck muscles. If this happens. graphic 3-6@@@@@@ . major muscle groups. It has some duplication with respect to the lat pulldown. It is a good program for beginners and for those whose time is limited.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. To ensure a good. When using timed sets for push-up and sit-up improvement. In the same way. However. For example. he should immediately drop to his knees and continue doing modified push-ups on his knees. and biceps curl. and make adjustments accordingly. Thus. Major Muscle Groups In designing a workout it is important to know the major muscle groups. This applies when doing each timed set. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. pay attention to how the athletes are responding. For example. this program may overwork some muscle groups. The exercises should be done in the order presented. as in any endeavor.performing this type of workout. rest intervals must be placed between timed sets. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. the times listed in the chart above may prove to be too long or too short for some athletes. or vice versa. balanced workout. where they are located. 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. athletes can before doing the other. During a timed set of push-ups. and their primary action. an athlete may reach temporary muscle failure at any time before the set is over. because of the nature of the situp. several timed sets of push-ups can be done followed by several sets of situps. for the more advanced lifter. The beginning weight-training program will work most of the important. Finally. for the beginner.
. then the smaller ones. With strength training.Here are some tips for exercising through strength training. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. lunge. relaxed position (prestretched). lurch. and end the concentric phase in a fully contracted position. and more effectively. Always use strict form. and safety. Otherwise you can have a training partner to help with spotting. Exercise the large muscle groups first. You'll enjoy it and you'll see improvement in the tone of your body quickly. 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. • Change up the exercises that you do so that the process is easy and fun. This can cause serious injury. Perform all exercises through their full range of motion. you'll want to increase this number over time to at least 30 minutes per day three times per week. • Consider working with a physical trainer. or arch the body. Again. Always breathe when lifting. • Work with a low amount of weight first. This helps to increase motivation. the intensity of the workout. Accelerate the weight through the concentric phase of contraction. Begin from a fully extended. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Do not twist. and inhale during the eccentric (negative) phase. and return the weight to the starting position in a controlled manner during the eccentric phase. Exhale during the concentric (positive] phase of contraction. This small investment of time and money will allow you to improve your overall muscle mass faster. you should add in ten minutes per day three times per week at least. or with the correct equipment training alone is OK too.
cool down. follow triceps extensions with biceps curls. They can improve an untrained athlete's level of strength. Sandbag exercises are very effective in strength-training circuits. Concentrating on weak areas is all right.Allow at least 48 hours of recovery between workouts. Alternate pulling and pushing exercises. three times a week. not just specific areas. safety is a critical factor. the result is largely the same. Although many towns have excellent strength-training facilities. to let the body recover and help prevent over training and injury. or partners. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Never increase the resistance used by more than 10 percent at a time. Exercise Programs When developing strength programs for people. Train the whole body. but the rest of the body must also be trained. but not more than 96 hours. Whether the training uses expensive machines. The availability of facilities may vary. dips. it is unreasonable to expect that all folks can use them on a regular basis. Ensure that every training program is balanced. Pull-ups. However. pushups. All that is required is for the athlete. For example. As with all training. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. and single-leg squats are examples of exercises which use a person's body weight. Sandbags may seem unusual but have some advantages. the development of strength does not require expensive equipment. there are limits to the type of training that can be done. The weight of the bags can be varied depending on the amount of fill. athletes should warm up. sandbags. Progress slowly. to progressively overload his muscles. and follow the principles of exercise previously outlined. situps. . Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training.
and rest. Weight training develops both strength as well as the size of skeletal muscles. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. the second half of each repetition as the exerciser returns to the starting position). This section will focus on weight training for body builders. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. The speed of movement for PREs should always be slowand controlled. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. More than one exercise per muscle group may be used. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Following are descriptions and illustrations of several PREs. increased caloric intake. and foods are consumed with the intention to build the body's metabolism and increase mass. weight training.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. the negative part of each exercise should take at least as long to complete as the positive part. Workouts are designed to focus on certain muscle categories. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. the more effective they should become in providing the proper resistance for each exercise. Weight training uses a variety of specialized equipment designed to target specific muscle . It is achieved through muscle conditioning. The longer the partners work together. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. As a general rule. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. They must communicate with each other to ensure that neither too much nor too little resistance is applied. It uses the force of gravity to oppose the force generated by muscles through contraction.
sets. pulleys. These trainers can suggest specific workouts for you to begin with. Weight training is one type of strength training using weights as the primary force to build muscle mass. endurance. First. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. While they are not exactly the same. the overall tone of that muscle will grow over time. You need to build up your strength and over-working your muscles can cause more harm than good. EXERCISES . Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. tempo. If you want to undertake it yourself. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. and weight depends upon the desires of the body builder. dumbbells. Most gyms offer the services of a personal trainer that comes with the membership fee. Personally I have never used a personal trainer or even a training partner. they are both similar to each other. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. When your muscles are resisting a weight. It involves a manipulation of the numbers of reps. Building up slowly allows muscles to develop appropriate strengths relative to each other. The specific combination of reps. sets.groups and movements. or shape. exercise types. and weight moved to cause desired increases in strength. I find I can concentrate better working out by myself. Equipment used in weight training include barbells. Some of your muscles might be naturally stronger than others. Strength training focuses on increasing muscular strength and size. you risk muscle injury which could hinder your progress. we'll define some common exercises for clarification. If you are a beginner at weight training. Different weights will give different types of resistance. exercises. Another form of weight training is resistance training. If you don't use good form in weight training. you should not just "jump right in". Some people refer to weight training as strength training. size. The basic principles of weight training are pretty much the same as those of strength training. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups.
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
Stand with your legs about shoulder width apart and lift the barbell to your chest. This can also be done with straight bar. If you are going to join a gym. Employees at the gym can help you with proper use of the machines. you will use a barbell. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. shoulders military press. side dumbell raise. Press bar overhead to arm's length. Press the bar to arm's length over your head. Return to the starting position. seated or standing or with 2 dumbbells and your palms facing in. let's look at a couple of sample workouts. Lie on an incline bench and position your head at the top. Lock your legs and hips and keep your elbows in slightly under the bar.Hold a barbell with hands a little closer together than shoulder width. Now that you know what exercises to do. front barbell raise. they will have many specialty machines that will work specific parts of your body. Keep your upper arms close to your head. 2 dumbbells. . This exercise can also be performed with dumbbells or seated on a weight bench. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. dumbell press. The exercises listed above can be done either in a gym or in your home. military raise. front dumbell raise Standing Military Press For this exercise.
keeping it close to your body. Pull the bar straight up towards your chin. Let the bar hang straight down in front of you. .Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Keep your body and wrists straight.
Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most. Don't swing! Front Dumbbell Raise . Lower slowly to the starting position. Don't cheat by leaning forward or backward.
lower the weight while simultaneously lifting the weight in your right hand. Then slowly lower them back down to your side again. so that both arms are in motion at the same time. Your feet should be about shoulder width apart. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. but not quite locked. With a smooth. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. 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. Don't lean forward while doing this either or you risk injury to your back. palms facing backward. Make sure you are lifting the dumbbells up rather than swinging them up. controlled motion.Stand with a dumbbell in each hand. Hold a dumbbell in each hand with your palms turned toward your body.
back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Concentrate on pulling your elbow back as far as it can go. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Before starting. The dumbbell should end up roughly parallel with your torso. . After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. 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. Switch arms after one set. Your left arm should be locked at the elbow so it will support the weight of your upper body. Hold two dumbbells with your arms hanging at your sides. 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. Reach down and pick up a dumbbell with your right hand. Droop your shoulders down as far as possible. look straight ahead instead of at the floor so you can keep your back straight.
Keep your back as straight as possible and your chin up. Firmly grip the bar with your hands almost twice your shoulder width apart. Hold the contraction briefly then slowly return to the starting position with 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. 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. . bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Once you reach the bottom position. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. This can also be done with your knees slightly bent. Return slowly to the upper position. Standing Calf Raises This can be done with a specific machine found in a gym. Keep your head up and your back completely straight. press the weight up back to the starting position. You can also use a wider stance to work the inner quads even more. This can also be done holding a barbell. not your neck.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. until your upper body is parallel to the floor. Stiff Leg Barbell Place a barbell on your shoulders. Bend at your waist with your legs locked. or adapted for use without the machine. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. You can put your heels on a 1 inch block to further work the quads.
raise yourself by pushing your hips slightly forward and up toward the ceiling. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Grasp the barbell with both hands with a wider than shoulder width grip. Position your right leg forward in a long stride. Lunges Place a barbell on your upper back. bend your knee (of your front leg). At this point. Now. the more difficult the exercise. Return to the starting position. If you have difficulty lowering yourself down this far. and lean forward slightly at the waist. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. your knee should be directly over your toe. Your shoulders should be directly over your front foot. sit your hips back (like you are going to sit in a chair). Keep your back tight and your chest out throughout the entire exercise. then slowly straighten your legs and raise your body back up to a standing position. Your foot should be far enough in front of you so that when you bend your right knee. and straightening your leg.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise .the higher the box. then switch legs and repeat. Lift your chest up and look straight ahead. Reach one foot back and place your toe on the box. Pause briefly in this position. leading with your head and chest. Complete a full set. Stand up straight. lower yourself until the knee of your front leg is bent 90 degrees. Place a barbell behind your head at the base of your neck. Keep your opposite foot flat on the floor and point your toes forward. or alternate legs for each rep. Slowly bend your knees. lowering your hips so your rear knee just clears the floor. your shoulders should be directly over front foot. Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell. At this point. Mid Section . your thigh and lower leg form a right angle. Keeping your front foot flat on the floor. and your chest should be directly over the middle of your thigh. Keep your head and neck in line with your torso so that you are looking forward. your hips should be sitting back.
don't cheat yourself by using momentum! Workout Routines Bulk Up . Continue to push down as hard as you can with your lower back. and your lower back should remain on the floor. or resting on a bench with your knees bent at a 90 degree angle. Your shoulders should come up off the floor only about four inches. If you are resting your feet on a bench. Focus on slow. Begin to roll your shoulders off the floor. place them three to four inches apart and point your toes inward so they touch.Crunches Lie flat on your back with your feet flat on the ground. controlled movement . Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.
it's important to start out slow and not push yourself beyond your limits. two-steps-forward. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. repeated over and over on a weekly basis. The reason is simple: as you get more experienced. It's a good thing for a bodybuilder to incur limited muscle damage. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You should also have an appropriate cool down period after you are done working out. you can work out more frequently than more advanced body builders. . get sore but bounce back quicker since the muscular damage isn't as severe. Again. As a beginner. Day 1 . you need to start out with some warm up exercises. but your mind will get prepared as well. This plan is just a suggestion. With any workout.Upper Body For the following exercises. If the word "damage" makes you flinch. begin with two sets of 10-12 reps each. This is what bodybuilding is all about – a continuous cycle of one-step-back. You can progressively increase the amount of weight you lift as you get stronger. 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. This can be simple stretching as you get your body ready to work. Beginners. you learn to push your muscles harder and inflict more damage that takes longer to recover from. 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. You can adapt it as needed to suit your workout goals. This can also be simple stretching exercises and deep breathing. A warm-up session prior to working out can not only help get your body ready for exercise. on the other hand.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. don't worry.
• 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.Lower Body and Abs Again. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) .Upper Body Increase your sets to 3 doing 10 .
it can still be effective. and Abs Do three sets of 12-15 reps each. Day 1 .• 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 . but if you need to start out slowly. . Keep in mind that you won't get results as quickly with a fewer day workout.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. consider starting out with a two or three day plan.Rest If a four day workout plan is too much for you.Back. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . Here is a sample three day workout. Chest.
During training. but you can choose whatever foods you want to get what you need. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.Legs and Shoulders Do three sets of 12-15 reps each. Many people opt for a protein shake and a bowl of rice. 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. your body can take advantage of that extra blood flow and work the muscles more efficiently. you should eat some protein and carbohydrates. there is increased blood flow to the muscles. Triceps.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Biceps. . By doing this. This is to make sure that you have enough energy to make it through your entire workout. When you consume protein and carbohydrates prior to a workout.
athletes' . Circuit training is a term associated with specific training routines. Circuits can promote fitness in a broad range of physical and motor fitness areas. This could be a little time on a treadmill or walking. It describes calisthenic exercises for developing strength. On the second set. It's also a good idea to do your first set with very little weight. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. add a little weight and do the exercise again. This is to get the blood flowing through the muscles. endurance. Circuits can also be designed to concentrate on sports skills. you want to build your body. not lift weights. coordination. and speed. The goal is to add weight until it's difficult to complete 8-12 reps. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. and flexibility. Be sure and rest between sets to allow your body to adjust and recover. 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. Remember. These include cardio endurance. If you find that it's just a bit too easy. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. 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. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Usually that's around a minute or two. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. flexibility. be sure to take note of how long it took you to get to that point. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. strength. muscular endurance. try more weight.It's a good idea to keep track of your workouts and how many sets and reps you are doing.
or any combination of these. and athletes rotate through the stations on command.Keep the time for completion the same. the free circuit requires little supervision. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . A little imagination can make circuit training an excellent addition to a persons total physical fitness program. Progress is measured by the time needed to complete a circuit. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. it can provide both fun and a challenge to any athletes' physical and mental abilities. . circuits can be organized to exercise all the fitness components in a short period of time. Fixed Circuit In a fixed circuit. In addition. doing a fixed number of repetitions at each station. but increase the number of repetitions. and sequence of stations. At the same time. The time is monitored with a stopwatch. number of time.Increase the time per station along with the number of repetitions.Increase the number of times athletes go through the circuit. Almost any area can be used. and no signal is given to move from one station to the next. the quality and number of the repetitions done should be monitored. number of times the circuit is completed. there is no set time for staying at each station. Each has distinct advantages. number of stations. number of athletes. Free Circuit In a free circuit. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. . These include the time. athletes work at their own pace. Aside from this. number of stations. and any number of athletes can exercise for various lengths of time.common tasks. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. . a specific length of time is set for each station. These are discussed below.
Difficult exercises can be alternated with less difficult ones. For example. exercising for 30 seconds at each station. in this instance a rope jumping station must have at least four jump ropes. Having enough equipment reduces bottlenecks. After the warm-up. developing lower-body strength) needs as few as six to eight stations. The exercise time at each station may be reduced to 20 seconds the second and third time through. exercise periods may be increased to 30 seconds or longer for all three rotations. Each station must then be equipped to handle four athletes. and taking 15 seconds to move between stations.Time One of the first things to consider is how long it should take to complete the circuit. the time at each station should always be the same to avoid confusion and help maintain control. athletes may have to repeat the same circuit several times. Another option is to have four rotations of the circuit. Consider also the time it takes to move from one station to the next. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. It is vital in a free circuit that no athlete stand around waiting for equipment. athletes may run through the circuit three times. Number of Times a Circuit is Completed To achieve the desired training effect. A circuit geared for a limited objective (for example. As athletes become better conditioned. The whole workout takes less than 45 minutes including warm-up and cool-down. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. slowdowns. a circuit may have ten stations. the athletesm should be divided into 10 groups of four each. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. For example. . When a fixed circuit is run. Further. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. On the other hand. respectively. circuits to develop both strength and cr fitness may have as many as 20 stations. Number of athletes If there are 10 stations and 40 athletes to be trained. and poor results.
DESIGNING A CIRCUIT The designer of a circuit must consider many factors. while muscular endurance work may be secondary. However. 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. exercisers may follow . but it may have as many as 20. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). in a circuit for strength training. He can choose from the exercises. the designer must decide how to arrange them. On the other hand. increasing muscular strength may be the primary objective. The six steps below cover the most important pects of circuit development. in a strength training circuit. For example. 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. the same muscle group should not be exercised at consecutive stations. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. improving cardiorespiratory endurance may be the top priority. grass drills. For example. After deciding how many stations to include. Arrange the Stations A circuit usually has 8 to 12 stations. and guerrilla drills described in this section. Imagination and fun are important elements in developing circuits that hold the interest of athletes. calisthenics. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. conditioning drills. For example.
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 choice of exercises depends on the objectives of the circuit. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. #########show exercises . he may do this in several ways. athletes can alternate hard exercises with easier ones. they may run laps or run between spread-out stations if space is available. Another approach might be to alternate between upper and lower body exercises. the number of stations. Select the Training Sites Circuits may be conducted outdoors or indoors. The sketch should include the activity and length of time at each station. In the gymnasium. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. spreading the stations too far apart may cause problems with control and supervision. each muscle has a chance to recover before it is used in another exercise. If the designer wants to include running or jogging a certain distance between stations. The necessary equipment is placed at each station. If some exercises are harder than others. By not exercising the same muscle group twice in a row. However. Outdoors. The choice of exercises for circuit training depends on the objectives of the circuit. and all other useful information. In some cases. 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.the pushing motion of a bench press with the pulling motion of the seated row.
The keys to avoiding injury while gaining training benefits are using correct form and intensity. flexibility. and strength. for the average athlete who is of sound body. For example. for the average athlete. will derive the greatest benefit from many of these exercises. calisthenics such as the bend and reach. parallel bar dip. few calisthenic exercises are really unsafe or dangerous. SAFETY FACTORS While injury is always possible in any vigorous physical activity. use 50 counts per minute unless otherwise directed. Also. They can help develop coordination. Few exercises are inherently unsafe. Cardio Vascular and muscular encurance. some of the calisthenics listed below may be done in cadence. the possibility of straining the lower back increases. Calisthenics can be used to exercise most of the major muscle groups of the body. These calisthenics are noted. a conditioned athlete may use multiple sets of flutter' kicks with good results. Exercises such as the push-up. However. knee bender. such as trainees. and side-straddle hop can best be used in the warm-up and cooldown periods. Use good judgment before performing these exercises. Finally.Calisthenics Calisthenics can be used to help develop coordination. On the other hand. and strength. with the lower back properly supported. athletes with low fitness levels. . With a slow cadence. cardio and muscular endurance. some people. on the other hand. may find certain exercises less safe than others. following the directions written below will produce satisfactory results with a minimum risk of injury. without support. flexibility. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. squat bender. use 80 counts per minute. and directions are provided below with respect to the actions and cadence. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. sit-up. Although calisthenics have some value when included in a cardio circuit or when exercising to music. and chin-up/pull-up. When doing exercises at a moderate cadence. Poorly-coordinated athletes. However. flutter kicks are an excellent way to condition the hip flexor muscles. shouId not do the advanced exercises highly fit athletes can do. because of predisposing conditions or injuries. however. lunger. Nonetheless.
However. it minimizes injuries caused by overuse. progressive manner. To ensure balance and regularity in the program. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. The best technique is to train alternate muscle groups and/or fitness components on different days. These exercises are beneficial when the athlete is fit and he does them in a regular. Therefore. should be used. The day after a "hard" training day. if the Monday-Wednesday. If this type of action is performed. athletes can benefit from doing partner. The following are key points for ensuring safety during stretching and calisthenic exercises: . Some athletes complain of shoulder problems resulting from rope climbing. slow stretching exercises. Using such exercises for unconditioned athletes increases the risk of injury and accident. and crab-walk exercises.The key to doing calisthenic exercises safely is to use common sense. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. athletes can do running at THR with some light calisthenics and stretching. a certain level of muscular strength is needed to do them safely. not conditioning drills done to cadence. For example.resisted exercises followed by a slow run. ballistic (that is. they should work them at a reduced intensity to minimize stress and permit recovery. at the same time. horizontal ladder. if athletes are working the same muscle groups and/or fitness components.Friday (M-W-F) training objective is cardio vascular fitness. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Also. develops all the fitness components. Programs that try to do too much too soon invite problems. Such a program has variety. Progression and Recovery Other important principles for avoiding injury are progression and recovery. wheelbarrow. This is especially true if someone has had a previous injury to the back. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. athletes should progressively train to build up to these exercises. and follows the seven principles of exercise while.
However. head out for a walk with your spouse for a few minutes. use only slow. • Do it with a pattern. During your favorite show. ballistic (bouncy or jerky) stretching movements. Your Overall Body Fitness Plan To improve the physical fitness of your body. To make it even better. cooling down.Stretch slowly and without pain and unnatural stress to a joint. • If you can't leave the television. This means feeding it the right regimen of movements. controlled movements with little or no extra weight. consider these easy and fun ways to get in the exercise that you need. . You get the exercise you need without missing your television program and time will fly by.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. if done. too. use a stationary bike. which will make the process easier and even more enjoyable. 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. Start by working in exercise through aerobics and strength training into your day. This is a great way to get in some quality time away from the television. You can even start doing these things at home. take them with you. ride the bike.. . Visit your local recreational center or community center. . CALISTHENIC EXERCISES The following are some common calisthenic exercises. Use static (slow and sustained) stretching for warming up.A combination of spinal rotation and bending should generally be avoided. you need to give it the physical movement that it needs. If you can't leave the kids.
Swimming. It involves the ability to move a part of the body through the full range of motion allowed by normal. you will come to enjoy exercising. comparing one person's flexibility with another's should not be done. People with poor flexibility who try to stretch as far as others may injure themselves. in part. . When you begin to add these into your day. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. to loss of flexibility. It will make all of the difference in how effective it is for you. disease-free joints. you'll probably find every excuse not to do them. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Good flexibility can help an athlete accomplish such physical tasks as lifting. However. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Make it your goal to actually put together a workout that you enjoy. Flexibility is the range of movement of a joint or series of joints and their associated muscles. These areas are commonly susceptible to injury due. martial arts.• Do sports and other physical activities that you enjoy. but it should cause some discomfort because the muscles are being stretched beyond their normal length. For many it's a great stress relief and it can be a lot of fun. Because people differ somewhat anatomically. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. tests can be used to assess flexibility in the hamstring and low-back areas. Your overall body fitness means exercise and movement. Flexibility is a component of physical fitness. Yet. Developing and maintaining it are important parts of a fitness program. loading. No one test can measure total-body flexibility. 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. and physical work with greater efficiency and less risk of injury. Stretching should not be painful. climbing. A simple toe-touch test can be used. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. running.
Without it. the myotatic reflex causes it to tighten and attempt to shorten. This is the tension you feel during stretching exercises. The reflex opposes changes in muscle length. The athlete should feel slight discomfort. Every muscle is subject to the myotatic reflex. especially during a sudden or extreme change. the easier it is for the muscle to adapt to that length. He should hold each stretch for ten seconds or longer. proprioceptive neuromuscular facilitation (PNF). . Static stretching should not be painful. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. Stretching Techniques Using good stretching techniques can improve flexibility. To counter the reflex. These are described here and shown later in this section. and it prevents strains and tears. When a muscle lengthens beyond a certain point. If you overstretch you can injure the muscle and end up decreasing your flexibility. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. and ballistic. for best results. passive. requiring a long slow recovery process. but no pain. This lengthens the muscles without causing a reflex contraction in the stretched muscles. It is a safe and effective method for improving flexibility. not days. The longer a stretch is held. When pain results from stretching. our muscles would be allowed to overextend and tear. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. This lets the lengthened muscles adjust to the stretch without causing injury. stretching must be slow and deliberate. You may weaken the muscle. Set your stretching goals over a period of weeks or months.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). by limiting range of motion and preventing the body from hurting itself. There are four commonly recognized categories of stretching techniques: static. it can be an obstacle to athletic development. Although an important safety feature. The athlete assumes each stretching position slowly until he feels tension or tightness.
or rubber tubing. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. 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. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. This is especially important if you've suffered a previous injury that may be affected by flexibility training. or dynamic. This produces a safe stretch through a range of motion he could not achieve without help. • Don't bounce or jerk when you stretch. jumping jacks etc. and with proper form to avoid injury. bike riding. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. it often forces a muscle to stretch too far and may result in an injury. Although this method may improve flexibility. • Devote several minutes to stretching three to five days a week. Safety Guidelines Stretching is only beneficial if done properly. Other key points include: • Consult your doctor before starting any exercise program. and as part of a warm up for any athletic activity. Bouncing causes the muscles to tighten and increases the risk of injury. pole. Gently stretch to a point of tension and hold. Individuals and units should not use ballistic stretching. Stretch gradually. . • Complete a large muscle warm-up such as brisk walking. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. such as a towel. for five to ten minutes before stretching to warm up the body. to help him stretch. including one increasing your flexibility. BALLISTIC STRETCHING Ballistic.
Slow joggin-in-place or walking for one to two minutes. not pain. A mild sensation of pulling should be felt in the target area. assumed slowly and gradually.• Don't hold your breath. • Hold the furthest point of any stretch for a few seconds. Athletes should do these for five to seven minutes before vigorous exercise . and increases the temperature of the active muscles. circulation. blood pressure. A recommended sequence of warmup activities follows. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. • Don't overstretch. Remember. Frequency: Do flexibility exercises daily. start slow & don't over do it. Do them during the cooldown to help maintain flexibility. • Hold each stretch with a feeling of lengthening the targeted muscles. The following FITT factors apply when developing a flexibility program. it took years to get tight. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . This causes a gradual increase in the heart rate. breathe normally and deeply with a feeling of relaxing the body. • You should never feel pain in your joints during stretching exercises. stop immediately and consult your health care provider. then stretch further and hold that new position for 20-30 seconds. If you do. . as well as passive stretching and/or PNF stretching. . allow some time to see results. FITT Factors You should include stretching exercises in all of your workouts. Be patient. • If you're a beginner. Type: Use static stretches. Stop if you feel any pain.
THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. thus helping reduce the risk of injury. as described in another section. to increase the intensity level before the activity or conditioning period. . This helps prepare the neuromuscular pathways. and do not bounce or bob. static stretching of the muscles to be used during the upcoming activity.Slow joint rotation exercises (for example. It also increases the joint's range of motion and positively affects the speed of muscular contraction. lift a lighter weight to warm-up before lifting a heavier one. . .Do not stop suddenly after vigorous exercise.Slowly mimic the activities to be performed. one should walk for one to two minutes. and stretching exercises should be a major part of both. Stopping exercise suddenly can cause blood to pool in the muscles. for example. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.. thereby reducing blood flow to the heart and brain. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. arm circles. Work each major joint for 5 to 10 seconds.Slow. . The following information explains the importance of cooling down and how to do it correctly. as this can be very dangerous. After running. . The warm-up increases the flow of blood to the muscles and tendons. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. knee/ankle rotations) to gradually increase the joint's range of motion.Calisthenic exerciese. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. Hold each stretch position for 10 to 15 seconds. For example.
. Stretching is one form of exercise that takes very little time relative to the benefits gained. Athletes who are overweight should follow a fat loss program. ligments. A more accurate way to determine body composition is by hydrostatic or underwater weighing. . Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Use partner-assisted or PNF techniques. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Such programs include sensible diet and exercise regimens. this method is very time-consuming and expensive and usually done only at hospitals and universities. You may also work on it at home. There are also height to weight and circumference ratio's but these are the least accurate. This may provide better movement and less friction in the joint.Hold stretches 30 seconds or more during the cool-down to improve flexiblity.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. The muscles are warm from activity and can possibly be overstretched to the point of injury. . Be careful not to overstretch. Rotation Exercises Rotation exercises are used to gently stretch the tendons. However. The following exercises should be performed slowly. if possible. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.
Yet. However. not a temporary thing but a permanent thing. it's time to starting making some changes to your lifestyle. Poor choices like a lunch of soda. too. limiting or boring. What you need to accomplish through a diet is to train your body to eat healthily. troublesome. open. with all of the comfort that you want and need. only a small percentage of their total body mass may be fat. You can do it even when you are in too much of a rush and don't have time. No single food choice is necessarily a bad choice. And. you may not necessary be over fat.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. chips. Think of your diet as being free. 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. If you exceed the weight listed for your height. full of taste and adventure. you can do it with lots of favors that you AND your children will enjoy. Although that sounds even worse. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Take a look at the weight allowed for your height as shown in Table 1. You need a diet that is actually a way of eating. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. gender. and height. But. If you don't fall into the well-muscled category. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. You Are What You Eat. Losing one to two pounds a week is a realistic goal. we aren't talking about a diet to lose weight. This exercise program meets the requirement to be physically active everyday. We aren't talking about a diet that you will go on to lose weight and then come off of later. Too many bad choices over time can accumulate into a poor diet. dieting is something that is simple to do healthily even if you can't live without certain foods. which is best accomplished by a combination of eating less and exercising more. . People always want to know if a particular food is good or bad for them. here. Don't think about a diet that's taxing.
• You are more prone to limitations physically as well as mentally. If you don't give it quality food. They provide antioxidants to a high level that helps to heal your body. the food that you consume is the fuel that your machine needs. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. • Your body does not heal as quickly from injury. • Without nutrition. healthy food is just as important. . They don't cause you to gain weight like others. In the way of your body. But. your body can become ill faster and with greater intensity. • Fruits are sweet so they can solve the sweet tooth. it won't perform the right way. In our machine look at the way that food works. If you consume the wrong foods all of the time. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. • Your blood pressure rises. and they are very low in calories meaning you can eat more. whole grains give you so much more health. your body will not be able to perform as well as if you gave it the highest quality foods. improve your physical fitness from the inside to the out. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. fats. • Whole grains are also an important product of a healthy diet. and sugars that can cause you health issues.What's Healthy? The foods that you need play a significant role on your health. your heart rate increases to unhealthy levels. All sorts of problems arise from not eating a healthy diet of food. Unlike "white" foods.
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. In addition. too. Spend one or two days recording the foods that you eat in an average day on a piece of paper. If you are dieting and need to lose weight. Those that do not get enough fluids end up having a body that retains water rather than having less. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. you need to reduce this amount to at 1500 to 1600 calories per day. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. What do you eat for breakfast. You need protein but you shouldn't want to get it from fatty meats. Consuming enough water means that you'll system is hydrated. if you need to lose weight. you're eating less and that you aren't getting as many calories from other liquids. take note of how a normal day or week goes for you. The body goes into dehydration mode. • Meats are important parts of the diet. He or she may recommend a diet that is different for your specific health issues. 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. All foods and drinks should be noted! . Where Are You Now? When it comes to improving your diet fitness. If you don't do anything else. you need to take into consideration the location that you are right now. improving these five areas is all you need to do. The average person should consume about 1800 to 2000 calories per day. Your doctor may have additional or different recommendations for your health. Dieting To Lose Weight Finally. too. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. causing you to keep in all that you can.• Water intake is also important. The good news is that you don't often need a lot of work to make them happen.
2. 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. 4. you need to address this emotional problem. For example. If you love your mashed potatoes loaded with gravy. that's a different story. anxious. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. you can find ways to get much of the same taste without a lot of the calories. find out why it is that you can't give them up. How often did you eat without actually being hungry but being instead bored. 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. Don't worry. If you need apple pie to feel safe. For example. there are several key things for you to address. Next. 3. determine if there is a better way for you to get the foods that you like. Figure out how many calories you are consuming in an average day. you may have an emotional attachment to the foods. sour cream and butter just because you love the taste. though. Look at your list of foods and see how many of them are high in transaturated fats. they aren't all bad! First. For most people this is as simple as tracking what they eat over the period of a few days to a week. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. sugars and calories in general. 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. are you connected with that big slice of apple pie because it was your favorite growing up. If you just love the taste. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . Being honest with yourself is important.
We've already talked about what foods you need to eat for a healthy diet. If you can not commit to making changes here. limiting diet that's going to make your taste buds go permanently bland is up next. If you are a diabetic. The awful. One limit to this is when the food itself is detrimental to your health condition. Food isn't worth the risk of your life. This section of our book is long for a reason. and therefore you can improve your health overall. high cholesterol foods that you currently are eating. There are certain times in life that foods become prime suspects to leading to health risks. remember moderation is the key factor in real diet fitness health. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. Don't fret about the foods you love. your diet fitness can threaten your life through disease and even early death. That's exactly what you need to strive for here. here is comes. For example. 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. Indeed you may want that slice of apple pie. if you give it a try you may find that you like these foods better than you do the high fat. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. Here are several key areas to make changes and exactly how you should make them. You should know what types of foods you can not eat. now you need to consider how you will make changes that you can actually live with. But. . use it in a different way. If you don't know you should talk to your doctor about this. instead of eating it every few days make it the reward that you get for a week of good eating.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. Yet. How Can You Improve? Okay. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet.
Reducing the amount of sodium that you take in is also a key factor in improving health. you are in a hurry and who has time to chop up vegetables? Well. the more antioxidants are in it. there are various foods that can help you to improve your hearts health. In addition. For this. in moderation can improve your health. there are reasons why an investment in a bit more time here can literally save your life. Instead of using a lot of salt.Heart Health Improving your heart's health is essential. A good way to know if they are in the foods that you are eating is to look at the color of the food. . Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. Antioxidants can help to transform your health. Yes. eat lean cuts of meat. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. And. replacing the vegetable oil in your diet with olive oil. Garlic is a great antioxidant for your heart too. For example. The darker. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. 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. 1. You should try to consume at least 2 to 3 servings of fish per week. richer and brighter the color is. They can help to unclog your heart's arteries from cholesterol. they help to remove toxins from your body which means a reduction in risks of cancer. Or take a supplement of fish oil. Consume more fish. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. try other flavor additions to your dishes. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. 2.
No food in one sitting should be a larger quantity than the size of your palm. 5. Visit the website of the American Heart Association to get heart healthy recipes. One good switch is with ground meats. Try to look for ways to improve your current recipes through replacing butters. butter or creams. and sugars in the foods that you eat. Learn to read labels so that they tell you what's in the foods you eat. You won't notice the taste difference. eggs and other fresh products usually line the walls of the building. milks. Some of these preservatives can clog up your heart. Look at your grains. can lead to increased health risks for cancer and they put the pounds on. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. or products that are placed in foods to keep them fresh and looking good. . Look at labels. Reduce the amount of fat. Remove soda from your diet. 6. Don't reach for beef. Eat more fruits and vegetables. then. eat a bit slower. cholesterol. The produce section is your friend filled with riches. we'll make it simpler for you. It adds weight to your body and it causes all types of health risks later in life. To help you to not feel hungry. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. meats that are high in saturated fat are clogging your heart. Reduce portion sizes. Add one new recipe to your diet each week. 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. unhealthy foods with foods that are better for you. Remember. no frozen entrees. Meats. No boxed dinners. chicken and pork over beef. salts. but replace at least part of it with ground turkey or pork. 2. 3. The trick you should follow. Avoid the aisles and you'll improve your health overall. Eat more fish.Many foods that are pre-made contain high amounts of preservatives. Replace white rice and pasta with whole grain. This single movement alone will improve your health considerably. 4. is to visit your grocery store and walk around the outside aisles only as much as possible. Start looking for leaner cuts of meat. Replace white bread with whole grain bread.
While you may love food. you'll need a lot of different nutrients. When your muscles are filled with glycogen. convenience or habit. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. but that requires the breakdown of body protein from muscle. then you need to consider a calorie reduction. Carbs Carbohydrates are the body's main source of glucose. But food is very important in a body building program. Food is a requirement to living and a healthy diet is an essential part of living a long life. Glucose can be made from protein. guaranteed! EATING RIGHT When you decide you want to undertake a body building program.If you need to lose weight. To have enough energy to perform your workout. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. . Many people don't pay enough attention to the types of food they eat. Glucose also provides energy for your brain and making blood in your body. Remember. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. your body will start breaking down muscle tissue for glucose. Calories are tiny bits of energy that your body uses to perform work. Glucose is a simple carb that is stored in your muscles and liver as glycogen. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. 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. Don't make sacrifices here for speed. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. while making changes at first is a challenge. they both look and feel full. the foods you eat can make a huge difference in the effectiveness of your program. If you're not eating enough carbohydrates. Food supplies us with calories. Glycogen is the principal form of energy that is stored in muscles. you will get into the habit and will eventually love the differences you have made.
After training. For men. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily.are digested quickly and easily. If you have not been working out. Your body must replenish these levels before stimulating the fat storing machinery in the body. and aiding in muscle glycogen formation and growth. Eat some simple carbs after your workout and eat more of them. potatoes. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. That number will be the amount of grams that should be consumed daily. 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. Beans and oatmeal are two excellent sources of fiber. state. A high carb intake at your post training meal will have less chance of being stored as fat. Blood sugar and muscle glycogen levels are low from your overnight fast. The resulting insulin spike is a double edged sword. oatmeal. 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. sugar and refined foods such as white bread and white rice . and brown rice.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Women multiply their body weight by two to get their carb gram intake. Eat about 25% of your daily carbs at this meal. and besides your postworkout meal. . it is also the best time to load up on carbs. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. For example. you must consume enough fiber in your diet. Divide your carb meals into six servings throughout the day. or muscle building. Honey. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. however. Along with carbs. Breakfast is definitely the most important meal of the day. the amount of carbs that should be taken in by multiplying their body weight by three. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. whole grain breads. Focus on unprocessed complex carbs like sweet potatoes.typical simple carbs . the intake of simple carbs can stimulate fat storage. If you eat too many carbs in one sitting.
Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. you will be in an anabolic. then 50% more (900g) for the next two days. so your body won't need as much. this is something that you want. burned. nitrogen balance is an important concept to keep in mind when talking about proteins. or muscle building. Your energy requirements will also decrease at this time. your carb intake should decrease. Watch out. repairing. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. . This is not good because the opposite is now happening. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. The total carb intake is the same. This puts your body in what is called a catabolic state. Protein intake exceeds output. For example. your body will store them as fat and increase weight gain instead of muscle mass. your body will break down muscle tissue to get it. injured. if you consume more than you lose. Obviously. and then increases insulin levels (ensuring no loss of muscle) on the final two days. state. Glucose molecules make up carbohydrates just like amino acids make up proteins. and replacing tissues. Amino acids are the building blocks of protein. you will want to rotate your carb intake. if your protein output exceeds intake you would have a negative nitrogen balance. Protein is involved in growing. If you are needing to lose some fat along with building your muscles. Eat 50% fewer carbs (300g) for two days. then the standard 600g for the next two days. If you lose more nitrogen than you consume.As your day wears on. try varying the volume of intake. Your body is degrading muscle and other body proteins. or have a fever. and protein is retained in tissue as new muscle is added. If you eat carbs late in the day. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). That is made possible because proteins are the basis for body structures. For body builders. Protein Another important nutrient every body builder needs is plenty of protein. You usually see this in people who are starving. On the other hand.
Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. cooked broccoli 1 c. While there are proteins in other foods. When calculating the amount of protein you are eating. In body building contexts. These are the fats that contribute to heart disease and high cholesterol. you'll still need some fats in your diet. cooked 5 oz.build muscle. you'll need the amino acids in protein to work in your body. you'll need to eat more protein to counteract this effect. Fats Yes. The key to fat intake is to stay away from bad fats and only eat the good fat. even when you are building the perfect body. Ultimately. fish. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. your body cannot break it down very well. therefore. Saturated fat is bad.An anabolic state is when your body has a positive nitrogen balance. you need to focus on the complete sources rather than those that are incomplete. . milk 2 T. catabolic means muscle loss. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. your body won't grow when it is in a catabolic state. That way. would need to eat 200 grams of protein every day to put the body in an anabolic state. protein can do what it is supposed to do . Fats are the main source of energy in the body. If you are dieting while body building. but if you want to get ripped with your body building program. concentrate on the complete sources of protein like meat. The general rule is to consume daily the same amount of grams in protein as your body weight. Be aware of the amount of protein you are eating and make them work for you instead of against you. your protein intake should increase to 1 1/2 times your bodyweight. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. steak. and eggs. A 200 pound body builder. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Because of the chemical composition of saturated fat. Fat combines with glucose for energy in order to spare the breakdown of protein. Many diets have you cutting back on fat and carbohydrate intake. 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. To compensate.
Trans fats cause an over activity in the immune system and are linked to stroke. and even Type 2 diabetes. Elevated levels of LDL can clog arteries and cause heart disease. and improve brain function. saturated fats are hard and solid. so they should be limited. seafood. fat. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. help prevent cancer growth. Omega 3 Fatty Acids can actually help combat conditions such as depression. 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. Fats are actually an important part of any diet. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. joint pain. They play an important role in protecting the body's vital organs. They are also more readily stored as body fat. well.Saturated fats are commonly found in animal products such as meat. maintain healthy hair and skin as well as providing a sense of fullness after meals. and diabetes. whole milk dairy products like milk and cheese. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. as well as egg yolks. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. So basically. Fats keep the body insulated. You should truly strive to eliminate all trans fats from your diet. heart disease. Unsaturated fats are easier for your body to break down. . they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Unsaturated fats are in liquid form as in oils. Because they reduce inflammation in the body. This type of fat is often used in commercially processed food because they are preserved longer. At room temperature. fatigue. Trans fats should also be avoided. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. These fats are most often found in fish and can have some significant health advantages. These fats are found naturally in foods like nuts and avocados. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. They can reduce inflammation.
relaxation and growth including calcium. • Use olive oil in salad dressings and when cooking • When baking. Having higher levels of testosterone can help with your workouts by making you more aggressive. it dehydrates your muscle cells. iron and potassium. As many know. Not only will having a hangover lower your workout intensity. you must be careful not to overdo on the fats. Many people like a drink or two or even three to help them unwind and relax. There are several reasons why it does this. It has no nutritional value but it does contain high caloric content. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. That includes alcohol as well. hydrated and even over hydrated muscles allows for a much higher anabolic environment. In fact. For one. Not only that. phosphorus. you will want to pay close attention to the foods you are feeding your body. alcohol can have a detrimental effect on your progress. it becomes much harder to build muscle. Alcohol contains nothing but empty calories. 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. 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. instead of topping with chocolate or candies. About a 1/2 cup is a good amount. 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. so when those levels are down. it slows down your metabolism hindering your body's ability to process foods. you will not be as intense in your lifting and weight training. . Because your cells aren't holding as much water. but drinking actually lowers protein synthesis by twenty percent. Alcohol consumption also hurts muscle growth. magnesium. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake.
coffee. You can workout with the intensity of a professional. and ketones. If the liver is doing some of the kidneys' work. For this to work properly. and you should. thinking there's a shortage. and water unlocks the power of those vitamins. If you're eating big to gain weight. but for body builders. In addition. so you're not getting the hydration you need. A good diet is essential to an effective body building program. Without enough water. Contrary to popular belief. This water is stored in extra cellular spaces. Water is especially important when following a "high protein" diet. When water is in short supply. it can be especially important. and tea don't count either. you'll need much more. the kidneys can't function properly. water can help them work.Probably one of the best things you can do to help your body building workout progress the way you want it to is to drink plenty of water. Soda. but if your diet stinks. Water is part of every single metabolic process that the body undertakes. • No regular soda! Diet is better for you anyway and doesn't contain sugar . urea (a toxic substance). Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. When this happens. Many vitamins are water soluble. drinking water can actually help you shed excess water weight. you need plenty of water. Supplements like creatine work in part because it pulls water in muscle cells. In other words. begins hoarding it. For body builders. Water flushes out toxins and other metabolic waste products from the body. The liver metabolizes stored fat for energy. Water is good for you anyway. water can actually reduce feelings of hunger. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. If you're going to be using supplements in your body building program. The caffeine can increase fluid loss. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Plus. it burns less fat. the body. if you're training hard. your skin starts looking soft and puffy. then you need a basic mega-vitamin. creating an anabolic environment needed for muscle growth. then you need even more water to help your kidneys do their work. you won't be doing yourself any good. some of the load is transferred to the liver. as it helps remove excess nitrogen. Use artificial sweeteners instead.
• 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
Serve plain or over brown rice. Add browned chicken. Serve over your favorite type of noodle. Put the all spice. or put toothpicks through them. Serve. thawed and dried 1 egg lightly beaten 8 oz. Pan Broiled Fish 1 lb. Cover with tomatoes and liquid. .15 minutes. In a separate bowl. Add the chopped onion and mushrooms. Fish filets One 14 oz. Pour the spaghetti sauce in. Top on whole wheat pasta or brown rice if desired. skinless chicken breasts. cover and cook on low for 45 minutes. frozen spinach. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Sprinkle with paprika and capers. low fat ricotta cheese Salt & pepper to taste 4 boneless. and cheese mixture in a bowl. stirring occasionally. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Tie the chicken breasts together with butchers twine. Drizzle with lemon juice. stir together mustard and garlic. minced or pressed 2 tbsp. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. 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. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Optional: Garnish with lemon slices. salt and pepper in. or until the fish easily flakes with a fork. Put a dollop of the mixture into each chicken breast. Bake at 350 degrees for 30-35 minutes. Serve. drained capers Paprika to taste Rinse fish and pat dry. Arrange fish and zucchini in a single layer in a large pan. Broil on top rack for 5 minutes. Cover and cook over medium heat for 10-20 minutes. Ground Turkey Breast Sauce 1 lb. Uncover and cook an additional 15 minutes. low-calorie Dijon mustard 1 clove garlic. Can diced tomatoes w/ basil. slice in half and flattened Combine the onion. garlic & oregano Arrange fish filets in a single layer in skillet. egg. spread with mustard/garlic mixture. Turn fish over. spinach.
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 mayo. Microwave for approximately 1 minute when ready to serve. Fiery Chicken Deluxe . Cook to desired texture. Add cheese if you like and let it melt after turning the burner off. and chicken. or over some brown rice. mustard. Mix well and spread over bread. Eat plain or on a bed of pasta.1 cup cooked brown rice 1/4 can red beans 2 tbsp. combine all ingredients and stir until well-mixed. Cook tuna to desired doneness. or just use more egg whites. This is also good cold. plain. beans. Add tuna and sprinkle with seasoning. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. combine rice. You can eat this on some whole-wheat bread. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Add tuna with an amount of Worcestershire Sauce that you like. barbeque sauce In large bowl or Tupperware. Rice & Beans Cooked Shredded Chicken Breast 1/2 . low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. low fat mayonnaise 1 tbsp. and tuna. Chicken. 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. Top with lettuce or spinach leaves and second slice of bread.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Chop egg whites and add to medium bowl. Add barbeque sauce and stir together until well-coated. black pepper.
stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out.10 hours (the longer. depending on how thick you would like your roll to be. rinsed and patted dry. Makes 2-3 servings Garlic Roasted Vegetables . Heat wine in a medium skillet over medium heat. 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. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Give the asparagus a quick wash. Pre-heat. Cover and cook 1 minute. the juicier it will be) This works best with a Foreman-style grill. Add parsley and lemon juice. Add scallops and cook 1 minute or until scallops turn from translucent to opaque.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Dried parsley Juice of 1/2 lemon 1 lb. add the salt and pepper. Once the roll is ready. minced 1 tsp. Place one asparagus stick on the top and start rolling it. mustard and honey. Add garlic and sauté 1 minute. salt with chicken in a container and really roll the chicken breast around in the mix. then let it sit in the refrigerator for 3 .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. 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. cayenne pepper. Let it marinate for 25 minutes. Put chicken slices in the container. and put the green beans in for 2 . or bake them for 25 minutes at 375 degrees. Place one slice of turkey bacon on each slice of chicken breast. 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. Snap off tough ends of asparagus and remove scales with vegetable peeler. Fresh bay scallops. You can grill rolls than for seven minutes on the electric grill at 375 degrees.
Makes two servings Muscle Building Shake 1 cup ice cubes 3/4 cup egg whites 3/4 cup vanilla soy milk 1 cup frozen strawberries 1/2 banana 1/2 cup cranberry juice Put all ingredients in a blender and blend on high for 30 seconds. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. chopped 1 green onion. fresh. cut in two pieces 1 tomato. julienne 1 cup dry white wine 1 tsp. sealing with a pleat. dried fruit bits 1/8 cup celery. peeled and quartered 6 shallots. or 3 tbsp. sunflower seeds 2 tbsp. Top each piece of fish with tomato. Workout Energy Salad . chopped 1 tbsp. Sprinkle each with wine. Great with meat. drizzle with olive oil and stir to coat. boneless. or 3 tbsp. Spread a little chicken mixture on lettuce leaf and roll up tightly. Makes two servings Fish in Foil 1/2 lb. herbs. olive oil In the Oven: Preheat oven to 400 F. On the Grill: Turn barbeque to medium. Drink. Salt and pepper to taste. Cut two 12 in. peeled and quartered 6 parsnips. peeled and halved 2 medium onions. broken into cloves and peeled 1 tbsp. cooked 2 tbsp. square pieces of foil.6 carrots. dried thyme. julienne 1 carrot. chopped 4 small zucchini. dried rosemary. drizzle with oil and stir to coat. green onion. halibut. Combine all the vegetables into a tinfoil bag. Salt and pepper to taste. celery. and pepper. or wrap roll-ups in plastic wrap for later use. and place in mixing bowl. and carrot. Roast for about 1 hour 20 minutes or until tender. Bake for 15 minutes. Place a piece of fish on each square of foil. Serve immediately. peeled and cut into 6-8 wedges 1 large garlic bulb. Repeat until mixture is used up. fresh 4 tbsp. zucchini. Roast for about 30 minutes or until tender. fruit bits. Fold foil edges together. Combine with sunflower seeds. chicken and fish. skinless chicken. Combine all the vegetables in roasting pan. Chicken Salad Roll-ups 1 lb. and yogurt. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees.
Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. celery. In a screw-top jar.1 cup lettuce. 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. cooked and cut 1 stalk celery. and sunflower seeds. The higher the fat. cucumber.it's time to make the fitness connection In many cases fitness begins with weight reduction. mushrooms. peeled and sliced 1/3 tomato. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. spinach. combine the vinegar. and onion. combine lettuce. 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. The spin-off is less likelihood of developing heart disease. sliced 1/2 cup mushrooms. parsley. cooked and chopped 1 cup green beans. Weight control . mix olive oil with lemon juice and herbs. Arrange salad on a bed of lettuce leaves. Nutrition is very important when you are trying to build up muscle mass. torn into bite-sized pieces 1/3 cup spinach. Aerobic fitness is related to an individual's body fat. tomato. torn into bite-sized pieces 1/3 cucumber. high blood pressure. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. green beans. and diabetes. and pour over salad. Shake vigorously. You don't necessarily have to be dieting. sliced Fresh parsley In large salad bowl. lemon juice. and pepper. broccoli. yogurt. mushrooms. cut in strips 1 cup broccoli. combine steak. avocado. basil In a medium-sized salad bowl. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. carrots. In a screw-top jar. Muscle Density Broccoli Salad 1/2 pound cooked steak. . the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. sprouts. mustard. and shake until thoroughly mixed for the salad dressing. sliced 1 green onion.
. (3) Develop a strategy (diet. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy.a. unhealthy. (2) An improved self-image. 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 . (4) A feeling of pride. headaches. Making nutrition work Improving your nutrition will increase your mileage in many ways. (2) Get motivated. 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. You can even lose weight while improving performance. and too strict and will lead only to temporary weight loss. lifestyle changes.. exercise routine. (4) Carry out the strategy. Stay away from food fads they are usually boring. Enjoy the payoffs:. dehydration. Compare the benefits of a sound nutrition with the consequences of crash diets. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. b. (1) A healthy appearance. Invest in yourself. (1) Make a decision to lose weight and shape up. and so on). (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)
The urge to eat the whole thing becomes too great. (2) Roast. You have to make and follow your own rules according to your ability to control what you eat. (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 .a memo to the cook for cutting calories during food preparation a. poultry or fish without adding fat. and add spices to enhance flavors. b. Avoidance is one means of control.5 liter = 17 ounces . (1) TRIM fat from meat. But if you plan your diet. broil. The milk and cheese group. (2) Substitute plain. fish. and baked products. have a particular food obsession that must be recognized. and dry beans group. For them trying to eat just a cookie. Cook meats on rack so that fat can drain off. poultry. or sparerib is too tempting. The meat. (1) Use skim or lowfat milk in recipes when making puddings. or simmer meat. piece of candy. and diet according to your plan. soups.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.7 liter = 24 ounces . Braise in covered pan on stove top or pan broil in a nonstick pan. Good cookin' for good lookin . however. . bake. Many people. sauces. you can include a favorite high calorie food item as a special occasional treat.
avoid those prepared in cream . or baked rather than fried potatoes. or bake vegetables. broil. Starchy foods are not fattening when consumed in moderate quantities. most restaurants have them. b. and margarine. Avoid gravies. skim or peel fat off and discard. (2) Avoid recipes for baked products that require large amounts of fat and sugar. butter. (1) Use less fat and sugar than called for in recipes. vinegar. butter. The bread and cereal group. Substitute lower calorie ingredients. If the meat has been fried (southern style chicken. sauces. However. (3) Check ingredient labels for fat and sugar content. boil. (5) Have boiled. (3) Try lemon juice or vinegar on salads. Some fruits may be broiled or heated with spices added for flavor. remove the coating and eat only the meat. d. Dining tips a. (2) Go easy on sauces. or sour cream. Check nutrition information label for total calories in each portion. d. Season with herbs and spices. c. c. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. and deep-fried food. With a spoon or knife. (1) Steam. or lemon juice for your salad. Request diet salad dressing. schnitzel). Remove all the visible fat from the meat.(4) Chill meat broth until fat turns light and solid on top. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Cut way back on regular salad dressings. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. The vegetable and fruit group. steamed.
(1/2 cup) Hard liquor. honey. f. For example. rice. or spaghetti are good potato substitutes. Lowfat milk is also a nutritious choice.25 liter (8 oz. Carry individually packaged sugar substitutes to sweeten beverages. If you MUST have a snack. sugar. . European beer. if you must. or delicious low-calorie raw vegetables. pastry. 12 oz. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. Try a slice of lemon or lime in a glass of ice water. jelly. USE SPARINGLY. noodles. macaroni. Plan your food intake and abide by your plan.25 litre (8 oz. regular soda. cookies. Always check your intake for balanced nutrition and total calories.) Food Calories 160 250 165 110 200 300 Educate your appetite a. jam. Follow these tips to lose weight and body fat. b. jigger Dry wine. e. (3) Take smaller portions (4) Consume less sugar. black coffee. . g. . (8) Plan snacks.sauces or deep-fried. and mineral water add no calories to your diet. Also. cakes. pies. Low-calorie beverages. Keep a food diary and monitor your own intake. gelatin.6 oz. unsweetened sodas. Avoid rich desserts. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. Alcohol calories American beer. 4. 1/2 liter Cocktails. a few crackers or pretzels. c. ice cream. baked potatoes with a small amount of sour cream or margarine is a good choice. (1) Eat S-L-O-W-L-Y (2) Consume less fat.) Sweet wine. and other sweets. have fresh fruits. 11/2 oz. candy.
b. Each teaspoon supplies an additional 20 calories. 25 nuts 252 Mixed. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. 2 scoops 200 Potato or corn chips. or sugared beverage. Weight control . (Each teaspoon supplies an additional 45 calories).d.especially in snack foods.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1/4 cup 340 Salted nuts: Peanuts. 1 ounce 150 Grapefruit or orange juice. 1/2 liter 250 Creamy salad dressing.) 840 Coke. creamed. 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. soda. Become aware of how many calories you're consuming. 12 ozs. 1 cup 223 Beer (European). Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 2 tbs 170 Cashews. 1 ounce package 180 Chocolate candy. 160 French fries. Lower in fat. Lower in sugar.
Occupy your time with other activities not related to food. Forget those old excuses: But I've got a large frame you know. or Gosh. big bones. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. Make up your mind to control food instead of letting food control you. Try not to be food centered. Get motivated. Dieting is up to you if you are willing to try. loneliness. think of it as something you have chosen to do. or Everyone in my family is big it's hereditary. beef bologna 237 Lean ham 103 1 oz. or discouragement. 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. it will be easy to give up these typical excuses. 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. . This is important if you plan on being successful at losing weight. but you want to strive to be the best. so why lose weight? b. I haven't weighed 180 pounds since I was 15 years old. or I can still workout OK.3 oz. If you're serious about losing weight. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. You may be a good athlete now. cream cheese 106 1 oz.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. Don't be angry that you have to lose weight. c. anger.
and other substances that are important for good health. Make your meals last longer. Don't cheat. g. and Pasta Group: Foods made from grains (wheat. carbohydrates (starch and dietary fiber). No single food can supply all the nutrients in the amounts you need. Construct new habit patterns. e. Eating plenty of whole grains. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Remember all the work it took to get you to your desired weight. They provide vitamins. minerals. Grain products are low in fat. so choose a variety of whole and enriched grains. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Make meals as pleasant as possible even if you are cutting down on what you eat. . You are always responsible for what you are eating. Choose the recommended number of daily servings from each of the five major food groups. Rice. Different foods contain different nutrients and other healthful substances. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. remember. unless fat is added in processing. or at the table. in preparation. Breads.d. For best results. To make sure you get all the nutrients and other substances you need for health. Cereals. pause halfway through meals and don't stuff yourself. Stick with it! f. Don't let this be wasted effort. enjoy flavors. and different whole grain foods differ in nutrient content. rice. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. overeating hurts no one but yourself. slow down. You should consume at least 6-11 servings daily from the base of the pyramid. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). i. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Your body is adjusting to your new eating habits and changes are taking place. h. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. and oats) should form the foundation of a nutritious diet.
collards. Broccoli. also provides fiber. The best choices from this food group are bran cereals. If you choose fruit juice. oat bran. and stoned wheat and whole grain crackers. Cook in a microwave. and dried fruit. spinach. The lighter colored vegetables. One cup of leafy raw vegetables is also a serving size. rye. or minerals. Two to four servings of fruits are recommended each day. steamer. the more likely it is to have large amounts of vitamins and minerals. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. you should strive for 3-5 servings per day from this group. whole grain breads and rice. green peppers. or winter squash are the best choices. such as cucumbers. tomatoes. low fat bagels (pumpernickel. strawberries. whole wheat).Consuming the recommended daily intake is not difficult if you understand serving sizes. which is much smaller than the regular salad served with a restaurant dinner. A 1/2 cup of vegetables is about the size of a tennis ball. A serving size of raw or cooked vegetables is only 1/2 cup. and yellow vegetables. To ensure that you get essential vitamins and minerals. A 1/2 cup of fruit is about the same size as a tennis ball. kiwi. and celery are mostly fiber and water with very little calories. whole grain muffins (bran. bananas. don't overcook. carrots. Brussels sprouts. vitamins. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. A 1/2 cup of cooked rice. cantaloupe. or pasta is about the same size as your fist. Vegetables are nature's vitamins. or cooked fruit. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. cereal. canned. cauliflower. Other good choices are citrus fruits. or wok only until tender crisp. Breakfast is a good opportunity to eat some fruit. in addition to providing vitamins and minerals. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. iceberg lettuce. To maximize the vitamin and mineral content of your vegetables. Choose dark green. A 3/4 cup of vegetable juice also constitutes a serving from this group. corn and oat bran). orange. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. and most people eat more. A 3/4 cup of fruit juice equals one serving. Fruit Group: The fruit group. The darker the vegetable. Juice that you can see through . or a 1/2 cup of chopped.
grape. Eggs. fiber. and yogurt. sour cream. and minerals (fortified by law) especially calcium and riboflavin. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). a 1/2 cup of natural cheese (Cheddar or Swiss). roasting. and minerals. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. The serving sizes typically consumed greatly exceed the nutritional requirement. Dry Beans. they are referred to as empty calories. including cheese. peach nectar. a 1/2 cup of cooked dry beans. Milk. frying food in fat (cooking oil) once in a while is all right. Poultry. 1 ounce of cheese is about the size of four dice. no vitamins. However. however. The recommended number of servings per day for this group is 2-3. Fats. so you may not get your daily requirement for the essential nutrients. A serving size of cooked fish. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Two to three servings from this group are required each day. vitamins. Meat. or protein. 2 tablespoons of peanut butter. A better food preparation choice is baking. chicken. however. Foods from this group are still an important part of a performance diet. this group can contain large amounts of fat as well. Top choices are 1% or skim milk. Most fats and sugars are nutrient poor. vitamins. and is easily attainable. and Cheese Group: These dairy products are a great source of protein.(apple. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. The milk group. can also contain a large amount of fat. Fish. For example. and beans. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Sweets add taste and flavor. Like the milk group. or 2 ounces of processed cheese (American) is considered a serving size. One cup of milk or yogurt. lentil soup. . milk. Most people are at one extreme or the other by consuming too much or not enough from this group. poultry. Many no-fat or low-fat dairy products are available. which can't be made by the body. low-fat cheese. Oils. Yogurt. This means that they provide nothing to the body except calories. Quick and easy choices include canned tuna. For this reason. a 2 1/2 ounce soyburger. water. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). it does not mean that you should never eat these items. minerals. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. or prune juice). 1 egg. and yogurt. or grilling. peanut butter. or 1/3 cup of nuts.
which is a better choice than potato chips. whole grain foods. choose small portions of foods. If you choose fish. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. notice that many of the meals and snacks you eat contain items from several food groups. low fat doesn't always mean low calorie. minerals. Try fruits. berry jams. However. You need some fat in the food you eat.Top choices from this group include olive oil. and cheese from the milk group. but choose sensibly. butter. Food processing tends to remove vitamins. Some kinds of fat. Your pattern of eating is also important. and K. When eating out. Choose them wisely. CHOOSE SENSIBLY The carbohydrates. Choose natural or less processed foods whenever possible. or a favorite dessert. and . and they help absorb the fat-soluble vitamins A. These foods include high-fat dairy products (like cheese. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. In contrast. and proteins in food supply energy. ask that it be grilled rather than fried. Eating lots of fat of any type can provide excess calories. or a cup of low-fat milk or yogurt for a snack. cream. vegetables. which is measured in calories. An apple is a better choice than applesauce. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. For example. so they can make it difficult for you to avoid excess calories. for example. A baked potato is a better choice than mashed potatoes. Snacks and meals eaten away from home provide a large part of daily calories for many people. whole milk. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. and fiber and add undesirable or questionable additives. and they may be just as high in calories. turkey from the meat and beans group. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. increase the risk for coronary heart disease by raising the blood cholesterol. but most people still eat too much saturated fat. and sodium. especially saturated fats. High-fat foods contain more calories than the same amount of other foods. a sandwich may provide bread from the grains group. D. Sometimes extra sugars are added to low-fat muffins or desserts. Fats supply energy and essential fatty acids. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. Also. which is a better choice than apple pie. E. walnuts. poultry. fiber. fats. or lean meat. molasses. which is a better choice than apple juice. and carotenoids.
Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. or nuts daily. shortening). Fish. and mackerel. Olive. and other cold cuts. other lean meats. fatty fresh and processed meats. . Use moderate amounts of food high in unsaturated fats. Try the lower fat varieties (check the Nutrition Facts Label). olives. bologna. Beans. These foods include liver and other organ meats.Choose vegetable oils rather than solid fats (meat and dairy fats. lean poultry. most nuts. Choose dry beans. Shellfish. beans. palm oil. Keep your intake of these foods low. peas. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils .Limit your intake of high-fat processed meats such as bacon. the skin and fat of poultry. such as many hard margarines and shortenings. . canola. Some fish. and Nuts . lard. Vegetable oils such as soybean oil. corn oil. shellfish. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease.If you need fewer calories. sausages. and coconut oil. Unsaturated fats occur in vegetable oils. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. . Eggs. salami.regular ice cream). or lentils often. Trim fat from meat and take skin off poultry. taking care to avoid excess calories. Poultry.Choose 2 to 3 servings of fish. such as salmon. avocados. These foods include those high in partially hydrogenated vegetable oils. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. decrease the amount of fat you use in cooking and at the table. and peanut oils are some of the oils high in monounsaturated fats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and dairy fats. Meat. egg yolks. sunflower. tuna. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. and fatty fish like salmon.
cereals. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. some vegetables. the number one source of added sugars is nondiet soft drinks (soda or pop). Foods containing added sugars provide calories. Dairy Products . In the United States. ..Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.Limit your intake of foods with creamy sauces. Sugars are carbohydrates and a source of energy (calories). Try switching from whole to fat-free or low-fat milk. .Choose fat-free or low-fat milk. fat-free or low-fat yogurt. and add little or no butter to your food. and cheese. Sugars and starches occur naturally in many foods that also supply other nutrients. Foods at Restaurants or Other Eating Establishments . marbled steaks. Examples of these foods include milk. This decreases the saturated fat and calories but keeps all other nutrients the same. Choose foods lower in saturated fat and cholesterol. . breads. Prepared Foods . fruits. During digestion all carbohydrates except fiber break down into sugars. not the naturally occurring sugars in foods like fruit or milk. .Choose fish or lean meats as suggested above. Limit ground meat and fatty processed meats. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. but may have few vitamins and minerals. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Choose fruits as desserts most often. and low-fat cheese most often.Use egg yolks and whole eggs in moderation. and grains.Limit your intake of liver and other organ meats.
Sweets and candies. consuming less salt or sodium is not harmful and can be recommended for the healthy. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. normal person. presweetened cereals. Salt is found mainly in processed and prepared foods. You will face no nutritional deficiencies. You may be able to reduce your chances of developing high blood pressure by consuming less salt. is of concern. Some recipes include table salt or a salty broth or sauce. you need to go into it with as much information as you can. . Some people add salt or a salty seasoning to their food at the table. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Choose and prepare foods with less salt. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. like soft drinks. Only small amounts of salt occur naturally in foods. Some foods with added sugars. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. The reasons for switching to a vegetarian lifestyle are many. Not all foods with added salt taste salty. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. also are high in vitamins and minerals. Salt (sodium chloride) is the main source of sodium in foods. like chocolate milk. and some cooking styles call for adding a very salty seasoning such as soy sauce. At present. but when you do decide to switch to a meatless diet. and sweetened canned fruits. Never stop learning about your diet and what you put into your body. However. Intake of a lot of foods high in added sugars. High salt intake also increases the amount of calcium excreted in the urine. Eating less salt may decrease the loss of calcium from bone. the firmest link between salt intake and health relates to blood pressure. There is no way to tell who might develop high blood pressure from eating too much salt. cakes and cookies. and fruit drinks and fruitades are also major sources of added sugars.
Animal foods are higher in fat than most plant foods. Vegetarians live on a diet of grains. Plants do not contain cholesterol. • Fruitarian. poultry.000 different drugs. including pesticides. Whatever your reason for wanting or not wanting to become a vegetarian. Being healthier on a vegetarian diet means spending less on health care. The dangers herein. fish. seeds. . WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. including sterols. etc. Vegetarians not eating anything containing dairy products or eggs are called vegans. though each level gradually eliminates animal products. The diet progresses through ten levels. You might be surprised to know that there are many different types of vegetarians. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. antibiotics. with or without free-range eggs. poultry or any slaughterhouse by-product such as gelatin. grains and nuts. animal foods contain far higher concentrations of agricultural chemicals than plant foods. game. becoming increasingly restrictive. The list can go on and on. Vegetarian foods tend to cost less than meat based items. particularly saturated fats. • Macrobiotic: A diet followed for spiritual and philosophical reasons. fish. shellfish or crustacean. or slaughter by-products such as animal fats. • Vegan: Does not eat dairy products. I have included this section for your personal choice. The highest levels eliminate fruit and vegetables. milk and milk products. or any other animal product. are well documented. A type of vegan diet where very few processed or cooked foods are eaten. Not all levels are vegetarian. • Lacto-vegetarian: Eats dairy products but not eggs. eggs. in secondary consumption of antibiotics. nuts. There are over 20. This is the most common type of vegetarian diet. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). herbicides. eventually reaching the level of a brown rice diet. Being higher on the food chain. vegetables and fruit. growth hormones and other veterinary drugs that are given to livestock animals. A vegetarian does not eat any meat. Consists mainly of raw fruit. These drugs are consumed when animal foods are consumed.
but also how it was processed for human consumption.Other terms can be used in describing various vegetarian diets. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. people survived on what they could grow or kill. The term strict vegetarian may refer to a vegan diet. though their exact meaning can differ. The meat was cleaned and cured without chemicals or preservatives. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. many years ago. . Many. There really is no single vegetarian eating pattern as you can see from the definitions above. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. cows. Back then. Persons consuming fish but no meat are sometimes called pescetarians. Somewhere along the way. big business began changing the way food was not only distributed. the food was pure and unprocessed. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Men would kill deer. and pigs to provide food for their families. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. 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. They were freaked out by the thought of consuming something that at one time could look them in the eye. but not fish. In fact. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. The women would grow huge gardens that would provide the rest of the nutrition. because choosing to eat as a vegetarian is such a personal decision. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. That includes chicken.
Then concern began to arise as to how safe these foods really were. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. In fact. It's true that the way we process meats can begin in a not so pleasant way. Studies were conducted. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. surveys were taken. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. These two instances .Initially. and other diseases. Some of us still don't have much concern over our processed foods. elevated blood pressure. Plus.for anyone! Many animals are also infected with diseases due to poor living conditions. even before the animals are sent to a slaughterhouse. This can't be healthy . . Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. It is a lot cheaper to buy vegetarian foods instead of meat.is often associated with higher risks of heart ailments. and results were published that indicated some of these processing procedures weren't as safe as originally thought. but others have taken a different turn.especially red meat . They are also often injected with artificial hormones to increase meat production. Mad cow disease is a very real illness that causes dire circumstances even death. Let's look at some common reasons people give for eating meatless meals. Another good reason is that meat is expensive. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.the way animals are killed and the preservatives put into the meat . people just accepted the fact that processed foods were a way of life. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Once they are killed. Meat .are reason enough for some people to give up meat. 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. They have decided that eating pure and natural foods instead of processed foods are the way to go.
and vitamins are all contained in our foods. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. 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. make less frequent visits to a doctor. They include: . Whatever the reason. This is simply not true.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Vegetarians have fewer physical complaints. and imposes fewer burdens and impurities on the body. most people choose a vegetarian diet for health reasons. are healthier. 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. Medical studies have proven that a vegetarian diet is easier to digest. fewer dental problems. There are six food groups in the vegetarian diet. and their physical appearance is better. It's just a more productive and less invasive way to eat that gives way more benefits than not. As a result. A vegetarian diet is healthy because it is typically low in saturated and total fat. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. their bodies are more refined. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. and enjoy very productive lives. 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. and thus smaller medical bills. but keep us from getting sick. Protein. Certain components of food help our bodies not only operate more efficiently. they live longer. provide a wider range of nutrients. calcium.
Nutrients are usually divided into five classes: carbohydrates. • Dairy products or Soya products . walnuts.wheat (bread & pasta). in addition to the above. Evidence suggests that excess protein contributes to degenerative diseases. brazils. • Seeds: sesame. millet. potassium and phosphorous). zinc.kidney beans. baked beans. some B vitamins and minerals (mostly iron. All are equally important to our well-being. oats. men need about 55g (more if very active).margarine or butter. All these nutrients can be easily obtained by vegetarians from other sources. Fish. maize. sunflower.almonds. etc. peanuts. oats. textured vegetable protein. chick peas. • Nuts & Seeds . Women need about 45g of protein a day (more if pregnant. • Fruit & vegetables. lactating or very active). almonds. rye. and the mineral iodine. Carbohydrate. proteins. lentils.• Cereals/grains . from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. walnuts. • Vegetable oils and fats . • Pulses . flour. fat. pine kernels etc. barley. fats (including oil).tofu. sesame seeds. soya milk. supplies vitamins A. tempeh. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. etc. rice. Potatoes are a useful cereal alternative. rice. barley. maize (sweet corn). etc. Protein is very important in the diet. although they are needed in varying quantities. rye. it is worth remembering that everything you eat gives you a whole range of essential nutrients. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. pumpkin. Most foods contain a mixture of nutrients (there are a few exceptions. vitamins and minerals. veggie burgers. beans. sunflower seeds. pasta etc). lentils. Meat supplies protein. tempeh. linseeds. • Pulses: peas. • Soya products: tofu. Still. . How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. soya protein etc. cashews. D. and E. We also need fiber and water. • Grains/cereals: wheat (in bread. hazelnuts.
it can be made up from the body's own stores.• Dairy products: milk. rye) and some root vegetables. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. Amino acids are the units from which proteins are made. yoghurt (butter and cream are very poor sources of protein). The sugars or simple carbohydrates can be found in fruit. e. Complex carbohydrates are found in cereals/grains (bread. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. macaroni cheese. muesli. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. There are 20 different ones in all. quiche. We can make many of them in our bodies by converting other amino acids. vitamins or minerals and they are also the main cause of dental decay. such as potatoes and parsnips.g. Most of our carbohydrates are provided by plant food. they have to be provided in the diet and so they are called essential amino acids. we don't have to worry about complementing amino acids all the time. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Single plant foods do not contain all the essential amino acids we need in the right proportions. • Free range eggs. A few examples are beans on toast. Carbohydrates are the body's main source of energy. or rice and peas. porridge. buckwheat. milk and ordinary table sugar. millet. barley. any deficiency in one is cancelled out by any excess in the other. but when we mix plant foods together. but eight cannot be made. rice. Because of this. It is now known that the body has a pool of amino acids so that if one meal is deficient. We mix protein foods all the time. as long as our diet is generally varied and well-balanced. Even those foods not considered high in protein are adding some amino acids to this pool. It is a normal part of the human way of eating. oats. Refined sources of sugar are best avoided as they provide energy without any associated fiber. cheese. complex carbohydrates or starches and dietary fiber. whether we are meat-eaters or vegetarians. The unrefined carbohydrates. This is not as alarming as it sounds. There are three main types: simple sugars. pasta. Contrary to previous . Adding dairy products or eggs also adds the missing amino acids.
leafy green vegetables and fruits like apricots and peaches. Fiber can be found in unrefined or wholegrain cereals. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. linoleic and linolenic acids. as it is now termed. like sunflower or safflower oil are unstable at high temperatures. It is added to most margarines. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). In fact starchy foods are very filling relative to the number of calories that they contain. B12 (cyanocobalmin). This is no problem as they are widely found in plant foods. • B Vitamins: This group of vitamins includes B1 (thiamin).belief a slimming diet should not be low in carbohydrates. for the manufacture of hormones and to act as a carrier for some vitamins. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. fats are made of smaller units. such as olive oil or peanut oil. or in sufficient quantities. called fatty acids. fruit (fresh and dried) and vegetables. . are best used for frying as the poly-unsaturated fats. B6 (pyridoxine). orange or yellow vegetables like carrots and tomatoes. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. B3 (niacin). refers to the indigestible part of a carbohydrate food. The one thing they have in common is that only small quantities are needed in the diet. with the exception of palm oil and coconut oil. Like proteins. pantothenic acid and biotin. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). pulses and green vegetables. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Too much fat is bad for us. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. but a little is necessary to keep our tissues in good repair. Two of these fatty acids. are termed essential as they must be provided in the diet. folate. B2 (riboflavin). Mono-unsaturated fats. Dietary fiber or non-starch polysaccharide (NSP). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. nuts & seeds.
leafy green vegetables.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. bread. lentils and pulses. Vegetable sources of iron are not as easily absorbed as animal sources. • Iron: Needed for red blood cells. cheese. Vitamin D helps calcium to be absorbed. Found in leafy green vegetables. The very young. whole meal bread. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. soya milks. • Vitamin K: Fresh vegetables. all leafy green vegetables and potatoes. dried fruits (especially apricots and figs). the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. veggie burgers and some breakfast cereals. but a good intake of vitamin C will enhance absorption. tap water in hard water areas. eggs. nuts and seeds (especially sesame seeds). molasses. Vitamin B12 is added to yeast extracts. Found in dairy produce. eggs. cheese and butter. • Vitamin E: Vegetable oil. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. Minerals perform a variety of jobs in the body. These sources are usually adequate for healthy adults. It is also added to most margarine and is present in milk. cereals and bacterial synthesis in the intestine. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. . salad vegetables. • Vitamin C: Fresh fruit. dried fruits. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. wholegrain cereals.
Calcium can bind to a wide range of proteins altering their biological activity. muscle contraction and nerve impulse transmission. Of the body's total calcium.2 kg of calcium. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This causes bones to be brittle and liable to fracture. Bone loss occurs with age in all individuals. Sea vegetables are a good source of iodine for vegans. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. increasing re-absorption of calcium by bones. Found in green vegetables. Osteoporosis can be due to calcium deficiency.• Zinc: Plays a major role in many enzyme reactions and the immune system. This is finely controlled by hormones. Dairy products also have plenty of iodine. about 99% is in the bones and teeth where it plays a structural role. Calcium also plays a role in cell biology. activating clotting factors. In adults. This usually occurs after 35- . This involves loss of calcium from the bones and reduced bone density. sesame and pumpkin seeds. This is important in nerve impulse transmission and muscle contraction. calcium deficiency may lead to osteomalacia (softening of bones). but the quantity depends on how rich the soil is in iodine. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. There is continuous movement of calcium between the skeleton and blood and other parts of the body. lentils and wholegrain cereals. This may be related to repeated pregnancy with lengthy breast feeding. Metabolites of Vitamin D are important in this. cheese. CALCIUM Calcium is the most abundant mineral in the human body. Calcium is also needed for blood clotting. • Iodine: Present in vegetables. The skeleton of a young adult male contains about 1. The main function of calcium is structural.
and dried fruit are all good sources of calcium for vegetarians. Calcium is lost in the feces. vomiting and calcium deposition in the heart and kidneys. being underweight. whole cereals and raw vegetables is one of these. This involves sensations of tingling and numbness and muscle twitches. Dairy products. This is thought to be due to animal protein increasing calcium loss from bones. nuts and seeds (almonds.40 years and involves the shrinking of the skeleton. In infants and children calcium is retained for new bone growth. This is called tetany. However. Hard water may also provide calcium. other research has found no difference between vegetarians and omnivores. Saturated fats can also lessen calcium absorption. urine and sweat. smoking and alcohol can all increase the risk. Lack of exercise. found in certain fruits and vegetables can also bind calcium. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Calcium loss is roughly equal to dietary calcium in adults. . brazil nuts. a component of dietary fiber. Bone loss is greatest in women following the menopause. Calcium is present in a wide range of foods. A number of substances can inhibit the absorption of calcium. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Calcium is also lost during lactation in breast milk. oestrogen. However. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. This usually results from excessive doses of vitamin D and can be fatal in infants. Phytic acid. In severe cases muscle spasms may occur. Calcium loss is reduced if dietary calcium is low. Vitamin D is essential for absorption of calcium from the gut. This is due to reduced levels of the hormone. sesame seeds). The risk of osteoporosis may be altered by factors other than diet. Meat is a very poor source of calcium. Excess calcium in the blood can cause nausea. Uronic acid. leafy green vegetables. Most flour is fortified with calcium carbonate so cereals can also be a good source. A low level of calcium in the blood and tissues can cause hypocalcaemia. Postmenopausal women are particularly at risk from osteoporosis. tofu. Reduced intake leads to increased efficiency of absorption. Adaptation to both high and low calcium intakes occur. found in bran. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Calcium balance can be affected by a range of other factors. and oxalic acid.
Breast feeding women need extra calcium. Nearly all the fats in our bodies and in foods are triglycerides. Fats can be classed as either saturated. monounsaturated or polyunsaturated. Raised blood cholesterol is associated with an increased risk of heart disease. The building blocks of fats are called fatty acids. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Pregnant adolescents are an exception to this. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. monounsaturated or polyunsaturated. being made up of three fatty acid molecules to one glycerol molecule. Vegetable fats are generally unsaturated. These can be either saturated. . There are about 16 different fatty acids commonly present in foods. Therefore. The term lipids include both fats and oils. Saturated fat raises the level of cholesterol in the blood. 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. This depends on the type of chemical bonds present in the fatty acid. Fats consist of fatty acids and glycerol. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. calcium absorption from the gut increases and no additional calcium is generally needed. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Foods rich in saturated fats are usually of animal origin. Fats and oils are essentially the same. Fats tend to be solid at room temperature whilst oils are liquid.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. Cholesterol is present in animal foods but not plant foods.
EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. suet and meat fat are saturated fats. Two fatty acids are termed essential fatty acids. Plant oils may be hardened by the addition of hydrogen atoms. Because of this conversion. then it is unsaturated. If there is more than one then it is polyunsaturated. They are usually of plant origin. This process is known as hydrogenation. The body can make its own cholesterol and so a dietary source is not required. E and K. . Fats are also essential for the structure of cell membranes and are precursors of many hormones. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Hydrogenated vegetable oils are often present in margarine and other processed foods. fats act as carriers for fat-soluble vitamins A. Saturated fats tend to be animal fats and are solid at room temperature. Cholesterol belongs to the sterol group of fats. However. Fats have a number of important functions in the body. For this reason. Unsaturated fats are liquid at room temperature. If there is just one double bond then it is monounsaturated. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. These are linoleic acid and alinolenic acid. rapeseed and soyabean oils. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. lard. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. As well as being a concentrated source of energy. fish oils are sometimes used therapeutically. They are widely present in plant oils such as sunflower. Butter. though fish oils may also be high in polyunsaturated fatty acids. arachidonic acid is not an essential fatty acid as was once believed. D. These must be present in the diet as the body is unable to make them itself. It is present in all animal tissues but is absent from plants. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. converting double bonds to single bonds.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated.
These complex molecules are called lipoproteins. especially when exposed to heat or sunlight. Lard and suet are saturated fats. It is the LDL cholesterol which has been linked to heart disease. Unsaturated fatty acids can exist in two different geometric forms. Cholesterol is present in all animal foods but not plant foods.Cholesterol is transported in to various proteins. Olive oil is a monounsaturated fat. Hydrogenation of margarine causes this to occur. Anti-oxidants such as vitamins A. This can lead to atherosclerosis. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Fresh fruit and vegetables are rich in these anti-oxidants. stress and environmental pollutants can increase the generation of free radicals in the body. Because of this high blood cholesterol is linked with heart disease. Unsaturated fatty acids exist naturally in the cis form. including alcohol. Cholesterol may form plaques on artery walls if levels in the blood are too high. . Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. saturated fat raising blood cholesterol. These are called the cis and trans forms. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. It has been suggested that trans-fatty acids can increase the risk of heart disease. Coconut oil and palm oil are vegetable sources of saturated fats. Meat. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. A number of factors. C and E offer protection against free radicals. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. eggs and dairy products all contain saturated fats. Saturated fats are nearly always from animal foods. Polyunsaturated fats are usually from plant sources. Egg yolks and highfat dairy products are high in cholesterol. Polyunsaturated fats can also generate free radicals. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. There are four main types of lipoprotein involved in cholesterol transport. HDL cholesterol may help protect against the risk of heart disease.
In developed countries.5g of iron. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Iron deficiency is the most prevalent nutritional problem worldwide.5 and 4. Iron deficiency can lead to anemia. Iron also plays an important role in the immune system. 2/3 of which is present in hemoglobin. 1/3 suffering from severe deficiency and anemia. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. IRON Iron is an essential component of hemoglobin. The remainder is stored in the liver. and iron deficiency in infants can result in impaired learning ability and behavioral problems. the red pigment in blood. Symptoms of anemia include tiredness. Advice to vegetarians is to keep fat intake to a minimum. . which acts as an oxygen store in muscle tissue. people with low iron levels having lowered resistance to infection. lack of stamina. between 10-20% of child-bearing age women are said to be anemic. Research has also shown iron deficiency to be associated with impaired brain function. Vegetarian diets tend to be lower in fat than omnivore diets. headaches.Currently it is believed that around 42% of energy in the typical diet is from fat. All these symptoms are associated with decreased oxygen supply to tissues and organs. It also plays a vital role in many metabolic reactions. spleen and bone-marrow. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. transporting oxygen in the blood to all parts of the body. loss of appetite and pallor. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Special emphasis is placed on reducing the amount of saturated fat in the diet. Dietary advice is to reduce this. breathlessness. insomnia. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. However. Iron is essential for the formation of hemoglobin. The body contains between 3. A small amount is present as myoglobin. and to use olive oil for cooking purposes.
These are the essential amino acids. blackstrap molasses. Vitamin C greatly increases the absorption of non-haem iron. Excess dietary protein may lead to health problems. . The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. the amino acids in one protein compensating for the deficiencies of another. Fiber may also inhibit absorption. and some dried fruits. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Iron absorption can also be influenced by the amount of iron in the diet. despite a high intake of fiber and phytate. sugars. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. green peppers. leafy green vegetables. Non-haem iron is less easily absorbed by the body than is haem iron. Proteins are made up of smaller units called amino acids. oxalates and phosphates present in plant foods can inhibit absorption. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Unlike animal proteins. amino acids and alcohol can also promote iron absorption.Dietary iron exists in two different forms. 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. Foods rich in vitamin C include citrus fruits. Phytates. Citric acid. Lowered levels of iron in the diet result in improved absorption. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. There are about 20 different amino acids. However. eight of which must be present in the diet. Haem iron only exists in animal tissues. as can tannin in tea. and fresh leafy green vegetables. a varied vegetarian diet means a mixture of proteins are consumed. whilst in plant foods iron is present as non-haem iron. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. The absorption of iron is influenced by other constituents of a meal. plant proteins may not contain all the essential amino acids in the necessary proportions. pulses such as lentils and kidney beans. Good sources of iron for vegetarians include wholegrain cereals and flours. In a mixed omnivore diet around 25% of dietary iron is non-haem iron.
oats. Proteins are essential for growth and repair. Muscle contraction. valine. Proteins in skin and bone provide structural support. the essential amino acids cannot be made and so they must be supplied in the diet. . phenylalanine. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Most foods contain at least some protein. nitrogen and occasionally sulphur. There are about 20 different amino acids commonly found in plant and animal proteins. pulses. soya products (tofu. The eight essential amino acids required by humans are: leucine. cereals (wheat. Different foods contain different proteins. isoleucine. free-range eggs and some dairy products (milk. However. and rice). each with their own unique amino acid composition. tryptophan. and lysine. Amino acids link together to form chains called peptides. The amino acid that is in shortest supply is called the limiting amino acid. threonine. A typical protein may contain 500 or more amino acids. For children. Protein can also provide a source of energy. hydrogen. soya milk and textured soya protein such as soya mince). immune protection. methionine. oxygen. histidine is also considered to be an essential amino acid. and the transmission of nerve impulses are all dependent on proteins. protein is used. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Excess protein may also be converted to fat and stored. All enzymes are proteins and are vital for the body's metabolism.Proteins are highly complex molecules comprised of linked amino acids. cheese and yoghurt). The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Good sources of protein for vegetarians include nuts and seeds. Amino acids are simple compounds containing carbon. Certain amino acids can be made by the human body. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Many hormones are proteins. They play a crucial role in virtually all biological processes in the body. If the protein is low in one or more of the essential amino acids the protein is of a lower quality.
Beans on toast. muesli with milk (soya or cow's). nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. This means when two different foods are combined. Previously. Combining plant proteins. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. leads to a high quality protein which is just as good. and in some cases better. Many plant proteins are low in one of the essential amino acids. milk and cheese tend to be of a higher protein quality than plant proteins. As such. the amino acids in one protein can compensate for the one lacking in the other. such as a grain with a pulse. which is regarded as the ideal. such as meat. Vegetarians and vegans eating a well-balanced diet based on grains. For instance. The limiting amino acid tends to be different in different proteins. Soya is a high quality protein on its own which can be regarded as equal to meat protein.Protein quality is usually defined according to the amino acid pattern of egg protein. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. This is known as protein complementing. This is why plant proteins are sometimes referred to as low quality proteins. grains tend to be short of lysine whilst pulses are short of methionine. it has been thought that protein complementing needed to occur within a single meal. 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 . than protein from animal foods. pulses. cheese or peanut butter sandwich. it is not surprising that animal proteins. However. seeds. This does not mean that vegetarians or vegans go short on essential amino acids. and rice with peas or beans are all common examples of protein complementing.
can also occur. 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's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. seaweeds. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. the maintenance of the nervous system. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. particularly the bone marrow tissues responsible for red blood cell formation. . Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). eggs and dairy products. While vegetarian diets usually meet or exceed protein requirements. It contains cobalt. There has been considerable research into proposed plant sources of vitamin B12. and growth and development in children. they are typically lower in total intake of protein than non-vegetarian diets. Symptoms include excessive tiredness. and algae such as spirulina have all been suggested as containing significant B12. and so is also known as cobalamin. Fermented soya products. Because infants and children are growing they require more protein than adults (proportional to their body weight). Many vegan foods are supplemented with B12. This is especially important in tissues where cells are dividing rapidly. It is exclusively synthesized by bacteria and is found primarily in meat. DNA production is disrupted and abnormal cells called megaloblasts occur. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Vitamin B12 is necessary for the synthesis of red blood cells. Deficiency can cause anemia. However. If B12 deficiency occurs. involving the degeneration of nerve fibers and irreversible neurological damage. B12 is necessary for the rapid synthesis of DNA during cell division. This results in anemia. Vitamin B12 neuropathy. 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.
These cannot be utilized to satisfy dietary needs. folic acid also being necessary for DNA synthesis. have both appeared to contain significant amounts of B12 after analysis. This is known as enterohepatic circulation. dairy products and eggs. Vitamin B12 can be stored in small amounts by the body. However. People on diets low in B12. There has been considerable research into possible plant food sources of B12. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. The only reliable unfortified sources of vitamin B12 are meat. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. including vegans and some vegetarians. an algae available as a dietary supplement in tablet form. Vitamin B12 is excreted in the bile and is effectively reabsorbed. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. found no significant B12. When deficiency occurs. a seaweed. Assay methods used to detect B12 are unable to differentiate between B12 . Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Anemia may also be due to folic acid deficiency. pallor. Around 80% of this is stored in the liver. may be obtaining more B12 from re-absorption than from dietary sources. B12 is also important in maintaining the nervous system. sore tongue and menstrual disorders. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. However. and nori. it is thought that this is due to the presence of compounds structurally similar to B12. Fermented soya products. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium.breathlessness. known as intrinsic factor. miso. and poor resistance to infection. known as B12 analogues. Other symptoms can include a smooth. including tempeh. listlessness. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. Spirulina. In comparison. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. analysis of fermented soya products. shoyu and tamari. Total body store is 2-5mg in adults. seaweeds and algae have all been proposed as possible sources of B12.
1/2 pint of milk (full fat or semi skimmed) contains 1. textured vegetable protein.and its analogues. though little is known about this. A slice of vegetarian cheddar cheese (40g) contains 0. and breakfast cereals. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. These include yeast extracts. In the past. B12 has very low toxicity and high intakes are not thought to be dangerous. Fermentation in the manufacture of yoghurt destroys much of the B12 present. vegetable and sunflower margarines. However. veggie burger mixes. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12.2 µg. It helps with the healing of wounds and is a vital component of many enzyme reactions. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. as the B12 analogues can compete with B12 and inhibit metabolism. A range of B12 fortified foods are available. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Vecon vegetable stock. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Pregnant women are not thought to require any extra B12. Boiling milk can also destroy much of the B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure.7 µg.5 µg. Human feces can contain significant B12. A boiled egg contains 0. particularly in areas where hygiene standards may be low. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Lactating women need extra B12 to ensure an adequate supply in breast milk. Bacteria present in the large intestine are able to synthesize B12. the bacteria produce B12 too far down the intestine for absorption to occur. soya milks. B12 not being absorbed through the colon lining. Zinc is vital for the healthy working of many of the body's . ZINC The mineral zinc is present in every part of the body and has a wide range of functions.
The more sexually active a man the more zinc he will require. Zinc is found in all parts of our body. yeast. in insulin activity. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. a poor immune response and skin problems. Only 20% of the zinc present in the diet is actually absorbed by the body. in the metabolism of the ovaries and testes. nuts. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. found in bran. delayed wound healing. The first signs of zinc deficiency are impairment of taste. Particularly high concentrations are in the prostate gland and semen. Dietary fiber and phytic acid. It is thought that zinc supplementation can help skin conditions such as acne and eczema. It is always better to seek the advice of an expert before dosing yourself with supplements. particularly in association with protein foods. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. diarrhea. seeds and wholegrain cereals. pulses and nuts. Good sources for vegetarians include dairy products. The recommended amounts of zinc for adult men are 1/3 higher than those for women.systems. inhibit zinc absorption. There are no specific storage sites known for zinc and so a regular supply in the diet is required. . lipids and energy. prostate problems. anorexia nervosa. and decreased growth rate and mental development in infants. 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. carbohydrates. alcoholics and those suffering from trauma or post-surgery. Other symptoms of zinc deficiency can include hair loss. Zinc has a range of functions. and in liver function. 30% in bone and about 5% in our skin. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. Our body contains about 2-3g of zinc. As a component of many enzymes. 60% is found in muscle. fatigue. zinc is involved in the metabolism of proteins. beans and lentils. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. wholegrain cereals. 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.
vomiting and fever. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. such as Iran and other Middle East countries. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. You will have a larger chance of not succeeding if you do it this way initially. skin. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. but it is thought that demands are met by increased absorption from the gut. A vegetarian diet makes you a healthier person.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. particularly iron and copper. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. sweat. but getting started with this new lifestyle takes not only dedication. A deficiency of zinc in the diet means zinc absorption is improved. Various chemicals added to many processed foods can also reduce zinc absorption e. urine. Breast feeding mothers need extra zinc in their diet. Excess zinc is toxic. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. Pregnant women do need extra zinc. . Baking can destroy over half the phytic acid in whole meal bread. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. phosphates. 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. semen and also menstruation. EDTA. but also some common sense. Zinc is lost via the feces. Conversely high levels of zinc in the diet can prevent the absorption of cadmium.g. hair. Too much zinc will interfere with the metabolism of other minerals in the body.
then fish. Whether you need simple step by step instructions or gourmet dishes to impress your friends. then poultry. Don't be put off by a bit of teasing or ill-informed scare stories. Be prepared to take a little teasing or snide remarks. Learn as much as you can about nutrition and what your body needs to thrive and prosper. to avoid any embarrassment when friends are cooking for you. there are literally hundreds of vegetarian cookbooks around. pulses. this can be difficult. Buy a vegetarian cookbook (or borrow one from your local library). including meat alternatives like mince and sausages made from soya or Quorn(tm). Educate yourself by reading labels or making all your food yourself.usually from people who know very little about their own health and dietary needs. A little later in this book. And. but you can learn to stay healthy by understanding what it is your body needs. If you've grown up eating meat. remember to let them know in advance that you are vegetarian. You'll have to change your habits. tofu. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. then two or three days and eventually every day. Try something new. Don't go it alone. but investing in a cook book is a great way to start. We've given you most of what you need to know in the above chapters. Vegetarians are sometimes the brunt of jokes and prejudices . information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. As you get more confident about vegetarian food. we'll give you some great veggie recipes. . but always be a learner when it comes to your body and what you put into it. Be careful about hidden non-veggie ingredients in foods. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. cous cous and all sorts of vegetables. Others eat vegetarian food one day a week.Some people start out by eliminating red meat first. Join The Vegetarian Society to make sure that you always have access to our expert advisors. 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. The important thing is to work out what will suit you and stick with it.
pumpkin. Most people keep a few stock items in their kitchen cupboard or freezer. but you don't need to buy everything! In fact. vegetable oil. many meat-flavored varieties are actually vegetarian) Yeast extract (e. That includes anything made with animal products or preservatives. 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. free-range eggs.will be suitable for vegetarians . sunflower and many others) The list looks long. Many of the basics . Then you'll need to stock up on vegetarian friendly foods.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle.bread. dairy products. frozen chips etc . Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. Donate it to a church or local food pantry. flour. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label.g. Don't throw that food away.
well stocked salad bars.Eating vegetarian is a real culinary adventure. you will get a yes. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Most often than not. many cheeses and all sorts of ready meals. If not. stir-fry and curries can be made with soya mince. Once you've broken out of the conventional meat-and-two-vegetable routine. that fear keeps them from accepting dinner invitations from family and friends. . Many of your favorite dishes. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Most chefs in quality restaurants <http://www. Many have extensive. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. jacket potatoes. chili. If not. baked beans. If you know you are going to be eating in restaurant X on Saturday. or stick with more familiar tastes if you prefer. you will almost always be able to find a vegetarian friendly meal on the menu. If you are going to a quality restaurant or one that is locally owned. pulses or just vegetables. pasta sauces and soups are all suitable for vegetarians already. scrambled eggs. all have something vegetarian on the menu. Or worse. Bean burgers. such as spaghetti bolognaise. ratatouille.associatedcontent. Most all of the better chain food restaurants have salad bars. veggie sausages. you can break all the rules.com/theme/609/restaurants. call ahead and ask if they offer vegetarian entrees and if not. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. If you find yourself in that predicament. feeds their ego and gets you an outstanding meal. Look at the soup bars also. can something special be prepared. ask your server what is available. pizzas. It shows their talent.html> are more than happy to whip something up. DINING OUT For many new or wannabe vegetarians. many of the soups are bean based with no meat.
although not all cities have them. Plain cheese pizza. rice and noodles. Hit a Greek restaurant and load up on hummus. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. delightful little pastries stuffed with meat. which is loaded with vegetables. Just take a moment to quiz your server about how the dishes are prepared . you can have gazpacho (a cold vegetable . spicy lentil dish. and not beef or chicken). Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. and samosas. Many Italian soups. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. baba ganoujh (a delicious eggplant spread). If you're new to Indian cuisine. especially the ovo lactos. you were wrong.Even fast food restaurants are getting into the healthy trend. Depending on the chain. be aware that many Indian dishes are prepared using clarified butter. Indian restaurants are terrific for vegetarians. And if the gang heads out for pizza. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. are just as tasty as the meat-loaded kind.just ask that your meal be prepared with vegetable oil instead. Most fast food chains now offer garden salads in a wide variety of different flavors. get their protein from rice and beans (just make sure that they use vegetable broth. or Mexican food. If you thought you'd never dine again under the Golden Arches.some dishes that sound vegetarian on the menu may contain meat or eggs. The Indian diet has a rich tradition of vegetarianism. a traditional. too. Chinese restaurants are great for vegetarians. and they'll make sure your meal comes the way you want it. yogurt and fruit or a number of other meatless items off the menu. ovo lactos have lots of options.try dal. spanikopita (spinach pie) and salad made with a grain called tabouli. such as pasta fagioli. you have a delightful adventure ahead of you . Other ethnic options are excellent choices for vegetarians. offering delicious vegetable entrees. or even a cheese-less pizza topped with vegetables. called ghee . though. dolma (stuffed grape leaves). you can add a baked potato.Italian restaurants are another great option for vegetarians. as it pasta primavera. which are an excellent source of protein (and delicious). Pasta with meatless marinara sauce is a staple menu item. Japanese. as well. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. don't fret . Order your salad with no meat and you're set to go. Tell your waiter that you don't eat meat. At the big chain restaurants like Olive Garden or the Spaghetti Factory. If you like Mexican fare. too.
soup). Offer to show them websites. If you're the host. That you feel. simply order a salad or baked potato. even if your hosts know that you're vegetarian. enchiladas. about behaving well under challenging circumstances. Even if it's disappointing. But what if you're the guest? Often.burritos. but often misguided. they may not know how to feed you. Dinner parties . you can make sure that you have a tempting variety of delicious foods. you really do have to stand firm. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. books and magazines so they can learn more. remember that's it's just for one meal . that your diet is the perfect diet for you. Don't be afraid to ask questions when you are dining out.chat with your tablemates. you need to make the best of things. smile and say that they're so delicious that you're happy to enjoy them. If you're not comfortable with taking a chance on the veggie burger. if you're questioned. fundamentally. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. Here they are worrying about your health and you are worrying about hurting their feelings. Or you may end up in a situation where your hosts simply have no idea of what your needs are. and you have the research to back it up. Assure the well meaning. the breaded and fried) and bean-and-cheese versions of all the usual favorites . The choices are more diverse than what you think.both attending them and hosting them . loved one that you are indeed paying attention to your health. It's tough. tostadas and tacos. enjoy the company and have a good time anyway! .and. In those cases. This is one time. dazzling your guests with such tasty choices that they'd be foolish to miss the meat.can be problematic for people on special diets. If all there is on the table that you can eat is bread and salad. Etiquette is. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. the family member or friend that just will not accept that you've gone meatless. do so . chiles rellenos (green peppers stuffed with cheese.
You'll be surprised at what people have to say . Part of being a terrific host is anticipating your guests' needs. then eat a light meal before you leave the house. If you accommodate their needs that same way you'd like yours accommodated in a similar situation.how about offering the same courtesy to them? When you invite guests to dinner.some are allergic to bell peppers. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. Think about how you'd like to be treated when you go to dinner at a friend's home .and it'll save you the effort of serving. It helps them to feel comfortable if they don't want to eat something . If you're comfortable handling meat products and are doing it for the courtesy of your guests. no one is really interested in what you can't eat. and you think there might be challenges finding something to eat. Even under the worst circumstances there will be something for you to snack on. If you're headed to a big social event like a wedding or a family dinner. Chances are good that people won't even notice that they are eating dishes that don't contain meat. most people won't notice how much you did. One sure way to make everyone happy is to serve a variety of different dishes buffet style. Whatever happens.no one will be looking at their plate and wondering why there's still food there . If someone asks. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. or peanuts.If there's absolutely nothing on the menu that you can eat.squish things around and mess up your plate. You can choose to prepare a separate meal in your home for your meat eating guests. you can make them feel extra welcome in your home. eat. It's a choice only you can make! . tell them you're vegetarian and steer the conversation to something else. but only do so if you won't be compromising your choices. stick to your choices and prepare a vegetarian dinner. allowing guests to fill their plates only with what they want. or didn't. You should only serve meat if you genuinely feel comfortable doing so. don't make an issue of your diet. but you won't be suffering from hunger pangs throughout the evening. and leave some empty space so it looks like you ate something. Hide the meat under some lettuce. or your hostess sits a plate of animal food in front of you. or dairy. When having people to your home for dinner. so you have more time to enjoy your guests. To be blunt. If the conversation is compelling. by all means do that. or if there's anything they absolutely hate. do what children do . ask them if they have special dietary needs.
substances in breast milk that make it superior to infant formula. The good news is. it's time to introduce your baby to solid foods. This isn't necessarily true.So you've decided to become a vegetarian. is made as close as possible to that of mother's milk. too . and when she takes a quart or more of a formula per day and still acts hungry. as it's not designed to meet their nutritional needs. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. But don't give regular soy milk to a baby less than a year old. your breast milk is superior to that of meat-eating mothers . Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. it's time to transition to solid foods. Should you decide not to breast feed. In addition to the sugars and other nutrients. made just for us and full of all the nutrients we need. Out first food is our mothers' milk. 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. scientists believe that there are other. The timing varies from baby to baby . as yet unidentified.breast milk is a natural food for humans while cow's milk is not). if you're a vegetarian. your child is still a vegan. (And if you're a vegan and you breast feed. for most babies.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. Infant formula. pesticides or other contaminants that you would if you were eating meat.you're not passing on any of the antibiotics. At the four-to-six month mark. breast milk is the optimal food. Cow's milk should never be fed to babies under one year old. Also.soy is less likely to cause allergies than cow's-milk-based formulas. . the alternative to breast milk. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. as it can cause intestinal bleeding and lead to anemia. and it's all we require or should eat for the first four to six months of life. We all start out life as lacto vegetarians. choose a soybased formula .
regular soy milk. an vegetables that adults eat are fine for a child. and lightly blanched and cooled broccoli. As long as it's safe for the baby to chew. Once your baby eats cooked cereal. so that their systems can get used to the change in diet. large. as well as soy cheese and soy yogurt two servings per day. hot dogs and sandwich slices . bland flavor. sharp. juice. regular soy milk or rice milk. begin to slowly introduce other foods. If you buy prepared foods. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed.rice cereal is best. When giving babies "finger foods. 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." take care that the foods aren't too hard. so if your baby has sensitivity to a food you can easily identify it. Good choices are carrot sticks. Follow the same feeding schedules and advice that you would for any other baby. Vegetarian and vegan children are just like any other kids . Nut butters should not be fed until after 12 months. preservatives and any other additives that your baby doesn't need. Slowly add tofu into their meals and snacks. or any other nutritious liquid. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . Start with cooked grains . start introducing high-protein legumes to the baby's diet. It's smart to introduce new foods one at a time. At seven to ten months. buy ones that are free from added sugars. which can be cooked until fairly soft and have a pleasant. starting with veggies that are easy to chew and unlikely to present a choking hazard. as almost every baby can digest it easily and unlikely to cause an allergic reaction. you can start offering your child some vegetarian versions of classic kids' favorites. lettuce and other leafy green vegetables.once your child is old enough to transition off formula. you can give him water.they'll be a bit fussy sometimes. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. Start with raw. or round. Raw vegetables can be introduced then. Adapt the guidelines in the baby books to the vegetarian diet. about a half-ounce per serving. except for not feeding them meat.You'll want to introduce solid foods slowly. Most babies are very fond of lentils. As you ease into the toddler/preschooler years (ages 1 to 4).
which is calorie-dense and full of good fats. Don't worry about a vegetarian diet affecting your child's growth . So be generous with the snacks featuring grains. and since small children have equally small stomachs. He loves reality television. Very young children also need to eat more than three meals each day.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. filling plant foods. she adores opera. You choose someone to spend the rest of your life with and. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. and weighed slightly less than children raised on an omnivorous diet. they sometimes don't get all the calories they require. as time passes. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . 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. when they were actually taller than average. One of you is messy. you often find yourselves negotiating to find a middle ground that you can live with. All marriages are about compromise. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. One partner may be a social butterfly but . fruits and vegetables to add lots of necessary nutrients to their diet. they caught up by age 10. to sandwiches. too. but the other is neat.add avocado.a 1989 study of children living in a vegan community in Tennessee found that while they were slightly shorter than average at age 1 to 3. cookies and other baked goods Vegetarian diets feature a lot of bulky.
but you can control how you behave towards them. • Try to find restaurants where you can eat together. you may be turning them off entirely. doing laundry. getting to work and raising children can sometimes make even the smallest difference seem enormous. too. when you're single and dating. If you judge your spouse harshly for not joining you in your vegetarian journey. on convenience or on habit.the other's happy to stay home every night with a good book. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. • Be a positive role model. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. closing the door to them making that step themselves in the future.no two individuals are exactly alike. so that you can enjoy a fine meal together. Try to keep in mind that your choice to become vegetarian was a personal one. But that's unrealistic . You and your spouse may agree on a lot of things. especially in public. • Never attack your spouse's point of view." particularly if they're simply eating the same diet as most of the other people they see every day. . There are probably far more of those than there are issues on which you don't see eye-to-eye. You can't control what your spouse eats . and it has to be for them. Cook a variety of tasty. The key to making it work is acceptance of each other's choices. Buy a few cookbooks and try new recipes to keep things interesting. • Try to get your partner to compromise on certain foods. whether it is based on ethical principles. No one likes to be told that they're "bad. but still disagree on how to eat. the subject will come up naturally . to believe that your ideal partner will share all of your values. As the popularity of vegetarianism increases. See if you can get them to eat soy hot dogs. If your partner eats meat. If your partner is interested. veggie burgers and non-dairy cheese at home. Married couples figure out how to adapt to such differences. appealing meals so that your partner can see that the diet isn't boring. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. It's understandable. • Play an active role in shopping and preparing meals. and the day-to-day struggle of paying bills.but don't lecture. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. Try to respect their decision. • Don't talk endlessly about your diet. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. it isn't a choice designed to make your life unhappy or more complicated. Choose venues that offer both meat dishes and vegetarian options. • Acknowledge that your spouse's diet isn't meant to hurt you.
your parents. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. so only you can figure out the answers to these questions. If you can't stand to have meat around you at all. however . 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.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. this is a huge issue. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . You may have to ask the others in your home to cook meat outside on a grill. you can't control what they eat.and if they're not supportive. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult.and not turning them off by lecturing them! Only you know the dynamic in your home. Whether you live with a partner. and nagging doesn't help. Although vegetarians aren't looked down upon today as much as in the past. Negotiate a menu plan that's acceptable to both of you. Even if they're supportive of your decision. your children or roommates. Eating together is one of the great pleasures of any relationship. there will still be people who think that your new lifestyle is a weird one. DEFENDING YOUR CHOICE Being new to vegetarianism. If they want to change. asking that it's wrapped in such a way that you don't have to look at it. and dedicate a special section of the refrigerator to meat storage. it's more than likely that you're the only person in your household going meatless. that's great . Again. One thing is certain. .• If you've agreed not to eat meat at home.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 . any more than it's theirs to turn you back into a meat-eater. accept that your spouse may eat meat sometimes when they're not with you.
and when . even though many Israeli soldiers do not normally keep the kosher laws. Becoming a vegetarian is an exciting change in your life. here are some helpful tips to allow you to deal with your partner's choice: 1. for example. and the compromises you and your family are willing to make. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Recognize that if you eat vegetarian food you are not compromising any principle or belief. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. A little compromise and understanding can go a long way. Try to find some good vegetarian recipes that you find convenient and enjoyable. You don't need to be an expert. If your partner has decided to go vegetarian and you don't embrace that choice. that all meals served by the Israeli military are kosher. so that nobody's beliefs will be violated. Learning how to cook without meat can be a daunting task. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. Recognize that 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. 4. 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.If your feelings aren't that strong. Here are some great recipes for you to try. you may simply want to negotiate who cooks what. and that you can share together. but it doesn't have to be. and prepare your own entrée on the other nights. It all comes down to what your needs are. while your spouse would be doing so if she/he ate meat. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. When family and friends begin to question your new meatless diet. . 2. 3. Try to see the positive side of your partner's diet. Try out a few of these yummy recipes.) 5. (Vegetarian food is also available for Israeli vegetarian soldiers. Consider.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week.
1/2 cheese. Fill tortillas with potato mixture. or until tender.5 ounce) can pinto beans. Set aside to cool. Once cooled. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. and roll up. Spoon tomatillo sauce over enchiladas. Fry tortillas individually in a small amount of hot oil until soft. or until hot and bubbly. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Place seam side down in an oiled 9x13 inch baking dish. divided • 2 (12 ounce) packages corn tortilla • 1 (15. chili powder. Bake in the preheated oven for 20 to 25 minutes. chopped • 1 bunch fresh cilantro. Bake for 20 minutes. salt.Potato and Bean Enchiladas • 1 pound potatoes. and ketchup. In a bowl. and 1/2 cilantro. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . and place in an oiled baking dish. coarsely chopped. boil tomatillos and chopped onion in water to cover for 10 minutes. toss diced potatoes together with cumin. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). and spread remaining cheese over sauce. husks removed • 1 large onion. Mix potatoes together with pinto beans. Meanwhile. 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. puree with half of the cilantro until smooth.
about 6 minutes. Black Bean Rice Burgers • 1 (15 ounce) can black beans. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Bring to a boil. and reduce heat to medium. press together about 2 tablespoons of the potato mixture with your hands. For each pancake. Stir in green pepper. and reserved potato starch. peeled and coarsely shredded 1 medium onion. Serve hot. green onions. The starch from the potatoes will settle into the bottom of the bowl . celery. rinsed and drained • 1 cup cooked brown rice • 1 small onion. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. and cook 4 minutes. Cook until vegetables are tender. In a large bowl. and basil. and garlic until tender. Wrap the mixture in cheese cloth or paper towels. salt and pepper. red pepper. carrots. Potato Pancakes 4 medium baking potatoes. Sauté onions. split . until brown on both sides. oregano. finely chopped • 1 egg. and squeeze out the excess liquid into another bowl. coarsely shredded 4 green onions. and chili powder.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Cover. Cook for about 8 minutes. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. kidney beans. Stir in mushrooms. lightly beaten • 6 tablespoons salsa. egg. mix the potatoes and onions. and corn. and simmer for 20 minutes.pour off the water and save the remaining potato starch. Stir in tomatoes. turning once. combine the potato mixture. stirring occasionally. chopped 1 egg. Season with cumin. place on skillet and flatten with a heat-proof spatula. heat skillet over medium-high heat.
In a small bowl. 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). Tomato Cheese Melt • 1 onion bagel or English muffin. or until golden brown. Broil 6 in. Flatten to 1/2-in. Sprinkle each with 1/4 teaspoon oregano. from the heat for 4-5 minutes or until cheese is bubbly. Add the rice. and separate into 4 rectangles. Press the edges firmly with a fork to seal. Moisten edges of rectangles with water. Pinch together perforations to seal. thickness. Cover each with remaining dough. Bake in the preheated oven 10 to 12 minutes. mash beans with a fork. combine sour cream and remaining salsa. burger. 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. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Top with a tomato slice.In a large bowl. sour cream mixture and slice of cheese on bun. mix well. egg and 2 tablespoons salsa. Top each with 2 teaspoons tomato paste. Unwind the roll dough. onion. sprinkle half of the cheddar cheese and cayenne pepper. Sprinkle half of the Parmesan cheese over each tomato. Place a lettuce leaf. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Place 2 slices mozzarella on each rectangle. Place 2 rectangles on a 9x13 inch baking sheet.
Place popcorn in a very large bowl. mix onion. Remove from oven and let cool completely before breaking into pieces.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). tomatoes with liquid. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Boil without stirring 4 minutes. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . wine. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. zucchini. In a medium baking dish. until cheeses are melted and bubbly. and bay leaf. stir. stirring to coat. chopped • 1 (8 ounce) can garbanzo beans. and saute onion until tender and lightly browned. Remove from heat and stir in soda and vanilla. garlic. and Romano cheese into the vegetable mixture. Cover. Monterey Jack cheese. stirring every 15 minutes. In a medium saucepan over medium heat. Place in two large shallow baking dishes and bake in preheated oven. and continue baking 10 minutes. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Pour in a thin stream over popcorn. for 1 hour. and continue baking 30 minutes. Stir heavy cream. and bake in the preheated oven 30 minutes. butter. Stir in brown sugar. Heat oil in a medium saucepan over medium heat. corn syrup and salt. sliced • 1/4 pound zucchini. Bring to a boil. stirring constantly. basil. melt butter. garbanzo beans with liquid. Uncover.
season with salt and serve. Stir in water. Stir in vinegar and cook for approximately 3 minutes. slice thinly and set aside. fresh mushrooms and carrots. mashed • 3/4 cup white sugar • 1 egg. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. softened in water • 3 pounds fresh mushrooms. nutmeg. Using a extra-large stock pot sauté onions. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour .• 3 pounds thinly sliced shallots • 3 small red onions. sliced • 3 pounds carrots. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. chopped • 3 cloves garlic. It works well when using a 3 millimeter slicing disk. Cook for 15 minutes. cayenne. Stir in capers and parsley. Sprinkle flour over onions and cook for 1 minute. vegetable base. thyme and sliced artichokes and cook for 25 minutes. Let cook for 15 minutes. 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. Add dried mushrooms along with the water they soaked in. pepper. in order for vinegar to evaporate. lightly beaten • 1/3 cup butter. garlic and shallots in olive oil and set on low. salt.
In another bowl. In a small bowl. press Start. mix together brown sugar. In a small bowl. Lightly grease 10 muffin cups. baking powder and salt. In a large bowl. egg and melted butter. Roll up dough and cut into 12 rolls. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. beat together bananas. Spoon batter into prepared muffin cups. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Roll dough into a 16x21 inch rectangle. combine brown sugar and cinnamon. or line with muffin papers. baking soda. Place rolls in a lightly greased 9x13 inch baking pan. 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. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. room temperature • 1/3 cup margarine. Cover and let rise until nearly . After the dough has doubled in size turn it out onto a lightly floured surface. Bake in preheated oven for 18 to 20 minutes.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). 2 tablespoons flour and cinnamon. softened • • 1 (3 ounce) package cream cheese. sugar. Sprinkle topping over muffins. softened • 1/4 cup butter. Stir the banana mixture into the flour mixture just until moistened. until a toothpick inserted into center of a muffin comes out clean. Select dough cycle. mix together 1 1/2 cups flour. cover and let rest for 10 minutes.
Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. beat together cream cheese. move them to the sides of the pan and form an empty circle in the middle for your tofu. preheat oven to 400 degrees F (200 degrees C). then add your drained. crumbled tofu (don't use silken. Remove from heat and add mustard and margarine. about 30 minutes. mix in the peppers and onion and keep frying. vanilla extract and salt. Meanwhile. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Bake rolls in preheated oven until golden brown. confectioners' sugar. You can add some turmeric for color if you like. Spread frosting on warm rolls before serving. When they are good and soft. Add water and mix thoroughly. Set aside. about 15 minutes.com/products/censura. use extra firm). 1/4 cup butter. Sauté this for another couple of minutes. While rolls are baking. Heat on Med until thick and bubbly. Add more oil to the middle of the pan. When it looks like you could eat it.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . When it starts to get golden. add the yeast and sauce and mix it all in to coat until that becomes golden brown too.doubled. Stir Fry: Sauté onion and green pepper in oil.
Cook in microwave or oven till about 3/4 cooked. olives. just keep it till later). You can add dairy free milk and use veggie bouillon cubes. cook chopped veggies (NOT spinach. Spoon in filling. mushrooms. salt and garlic powder. heat broth in large kettle. Remove from heat and add mustard and margarine. combine flour. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Thaw pie shell and take 1/2 out of the tin. black). Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. add spices. Heat on medium heat until bubbling and thick. tarragon. then add spinach on top. Add slowly either cornstarch or flour till slightly thickened. layer 1/2 cheese on bottom of lower crust. cilantro and salsa to sauce. beans. Place a tortilla in pan and cover in enchilada sauce. Meanwhile. Add onion. nutritional yeast. or whatever you like.A variety of veggies such as green beans. cumin. Spoon in veggies and sauce. Set aside 1/2 cup of cheese sauce in separate container. Mix it up. Add water and mix thoroughly. pinto. Meanwhile. till crust is brown and delicious cheese and juice oozes out. and close it up as best as you can w/ the torn top shell. Add rest of cheese on top of that. zucchini. To make sauce. 1/2 cup salsa (optional) In medium-large saucepan. and lower heat. chopped 1/4 cup chopped cilantro. Roll and push to one . Add cooked veggies and coat them w/sauce. Bake at 400 for about 45 min. drained 2 medium onions. Cheesy Bean and Cheese Enchiladas 1/2c flour 1/2c nutritional yeast 1 teaspoon salt 1 teaspoon garlic powder 2 cup water 1 teaspoon mustard 4 tablespoon margarine 10 tortillas 2 small cans enchilada sauce 3 cans beans (white kidney. or just about anything. chopped 1 can olives.
nutritional yeast at this step. Add olive oil to a large skillet. 30-45 minutes. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. at 375 degrees. Continue until all tortillas filled. Add carrots and veggie broth. repeat process until all noodles are used up. Usually lasagna takes about 45 minutes to cook thoroughly. Remove from heat. just to make it a little bit more cheesy!). Cover and bake 15 min. Uncover and bake an additional 20-30 min. until it is thoroughly heated. Stir in nutmeg (possibly you could add some about 1/4 C. top with spaghetti sauce. sliced . 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. spread carrot mixture over top..end of pan. Bake at 350 until brown. herbed tofu 8 oz. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Add parsley and garlic. set aside. keep warm. place over medium-high heat until hot.. vegan cream cheese.. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Place 3 lasagna noodles in bottom of 11x7 baking dish. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. vegan cream cheese 2 Tbsp. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. use your own judgment. simmer uncovered for 5 min. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. and lemon juice. stir well. Add herbed tofu. sauté for 1 minute..
Just as the garlic begins to turn brown. Allow pan to cool. covered. remove pan from heat. combine the onion with the rice and all the remaining ingredients. TORTILLA CASSEROLE One 16-ounce can pinto. Heat the oil in a small skillet. Remove from heat and stir in basil. seeded and minced. or until the top is golden brown and bubbly. water. Cook over medium-high heat and bring to a boil. Stir together thoroughly. Reduce heat to low and simmer. or black beans. In a mixing bowl. and add tomatoes. preferably organic • 1 to 2 fresh jalapeño peppers. 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. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Pour the mixture into a lightly oiled. Add the onion and sauté over low heat until lightly browned. 1 1/2-quart baking casserole. 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. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. be careful not to burn. pink.• 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. about 20 minutes. Bake for 35 minutes. salt and sugar. wine.
spelt.2 cups frozen corn kernels. In the meantime. Add the celery dice and sauté over medium heat for 3 to 4 minutes. or until the cheese is bubbly. etc. half of the cheese. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. thawed 2 scallions. Let stand for a minute or two. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. heat the margarine or oil in a medium-sized saucepan. finely diced • 2 to 3 scallions. Lightly oil a wide. Combine the first 7 ingredients in a mixing bowl. and then add the baked tofu and . Slowly pour into the saucepan. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. according to package directions. cheddar. stirring constantly. Add the noodles and cook until just tender. Pour in the sauce. Repeat the layers. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Bake the casserole for 12 to 15 minutes. and then return them to the pot. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Simmer gently until the sauce has thickened.) • 1 tablespoon light olive oil • 3 medium celery stalks. then cut into squares to serve. Mix thoroughly. 2-quart casserole dish and layer as follows: 4 tortillas. Add the mushrooms and continue to sauté until the mushrooms are wilted. Bring water to a boil in a large pot. drain them. half of the bean mixture. When the noodles are done. overlapping one another. then remove from the heat.
Place everything on the table. burrito. drained • Cured olives. cooked with a vegetable bouillon cube. black or green • Fresh mozzarella balls or very fresh tofu. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. diced and sprinkled with vinaigrette . soy yogurt. Cook some quick brown rice according to package directions. large shallow casserole dish. black olives. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice.scallions and season to taste with salt and pepper. TORTILLA FIESTA • Flour tortillas. warm the refried beans in a saucepan with a little water to loosen. or until the top is golden brown and beginning to get crusty. Bake for 30 to 35 minutes.or soft taco-size. Transfer the mixture to an oiled. Top generously with wheat germ. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. 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. Allow to cool for 5 minutes. warmed or taco shells. and then cut into squares to serve.
Add the remaining ingredients and stir well to combine. prepare a platter or two of antipasto and slice the bread. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. the diced tomatoes). cut each in half lengthwise. MUSHROOM-STUFFED POTATOES. Heat as needed in the microwave or in a preheated 400-degree oven. Stuff the mixture back into the potato shells. green part only. While bringing a large pot of water to a boil and cooking the pasta. When cool enough to handle. Pass around the Parmesan cheese for topping the pasta. Scoop out the inside of each potato half. soy. Stir in the pasta sauce (and if you've used dry pasta. drain it and return it to the pot.• 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. leaving a sturdy shell. and serve. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Warm up as needed. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. When the pasta is done. • 4 large baking potatoes • 1/4 cup organic dairy. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. about 1/4 inch thick all around. or rice cream cheese .
• 1 tablespoon light olive oil • 1 large onion. leaving a sturdy shell. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . or rice milk • 2 cups finely chopped broccoli florets. cut each in half lengthwise. and cook until they are done to your liking. about 1/4 inch thick all around. Add the remaining ingredients and stir well to combine. liquid and all. 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. soy milk. Scoop out the inside of each potato half. Stuff the mixture back into the potato shells. Combine the mushroom mixture. and serve. stirring occasionally. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Season with salt and pepper and stir well to combine. Stuff the mixture back into the potato shells. When cool enough to handle. Scoop out the inside of each potato half. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. about 1/4 inch thick all around. Add the mushrooms. When cool enough to handle. and serve. Heat as needed in the microwave or in a preheated 400-degree oven. cut each in half lengthwise. with the mashed potato in the mixing bowl. Stir in the cream cheese. Heat the oil in a medium skillet. 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. Add the onion and sauté over medium heat until golden. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. leaving a sturdy shell. cover. chopped • 8 ounces white or cremini mushrooms.
Arrange in a shallow foil-lined pan and pour any excess marinade over them.• 1 tablespoon honey. and stir. preferably two. maple syrup. or brown rice syrup • 16 ounces fresh organic mushrooms.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. stirring often. about 4 to 5 minutes. remove and discard the stems. then cut into wedges to serve. Broil until the mushrooms begin turning dark and are touched by charred spots. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. 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). baby bella. or until the top of the pudding feels fairly firm to the touch. Just before serving. or a combination) Preheat broiler (unless using a toaster oven). Stir in the maple syrup. Cook over medium-low heat. Wipe the mushrooms clean. any variety (portabello. then refrigerate for at least an hour. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Combine the first 4 ingredients in a mixing bowl and stir together. slightly overlapping circles. If using shiitakes. Combine the mushrooms with the teriyaki mixture and stir together. CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk . shiitake. Remove from the broiler and transfer to a serving container. cremini. Broil in the oven or a toaster oven for 4 minutes. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Puree the tofu in a food processor or blender until completely smooth. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Transfer to a small saucepan and add the chocolate chips. thinly sliced Preheat the oven to 350 degrees. Allow to cool completely. oyster. until the chocolate chips have melted.
Pour into the flour mixture and stir together until fairly well blended. optional Preheat the oven to 350 degrees. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Pour into a lightly oiled 9-inch round or square cake pan. Let stand for a minute or two. Stir together until the wet and dry ingredients are completely mixed. 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. Allow to cool to room temperature or just warm. 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. preferably cane juice sweetened • 1/2 cup chopped walnuts. then use a whisk until the mixture is smooth. Stir in the chocolate chips and optional peanuts. and a knife inserted into the center comes out with chocolate. and peanut butter in another bowl and whisk together until smooth. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Make a well in the center of the dry ingredients and add the applesauce and oil. or until the bottoms are just lightly browned. Bake for 25 to 30 minutes or until golden on top. Combine the flour. and salt in a mixing bowl and stir together. Stir in the chocolate chips and optional walnuts. . sugar. baking powder. Combine the applesauce. but no batter. rice milk.• 1/2 cup natural style peanut butter. then cut into squares or wedges to serve. Bake for 10 to 12 minutes. optional Preheat the oven to 350 degrees. then carefully remove with a spatula to plates to cool.
adding an additional tablespoon of water only if necessary. then stir in the cheese. Bake the tart in a preheated 350°F oven for about 30 minutes. the more water you use. Cut in the butter and shortening. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. beat together the eggs and milk. on the diagonal. and add the water. and salt and pepper into the egg mixture. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Baked Ravioli . egg yolk and vinegar. mushrooms. and cool to lukewarm before removing the bottom. Yield 1 tart. the tougher your crust will be. combine the flour and salt. Remove it from the oven. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Prick it all over with a fork. Slice six of the asparagus stalks. a mixer or your fingers until the mixture is crumbly. Mix until the dough just holds together. Remove the tart from the oven. Stir the sliced asparagus. Bake it in a preheated 350°F oven for 10 minutes. or to taste Crust: In a medium sized bowl. and let cool.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Filling: In a medium-sized bowl. into 3/4-inch pieces. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Pour the filling into the crust. Make a well in the center of the pastry. oregano and thyme. or until it's set. 12 servings. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. mixing quickly and lightly with a pastry knife.
In a baking pan place in some of the tomato sauce to cover the bottom. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Slightly undercook them. Cover and cook for 10 minutes. whole mozzarella cheese-2 cups shredded. Fry each piece in oil until brown . sugar and salt in to the saucepan with the vegetables. parsley. In a large saucepan over a medium heat stir place in the olive oil. cheese. sugar • 1/2 tsp.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. eggplant. Place tomatoes in a blender and puree. celery onion and carrot. Cook the ravioli as described on the package. Chop eggplant. package of frozen ravioli • 8 oz. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. Add the tomatoes. pepper and garlic together. Place the cooked ravioli in the pan and top with the rest of the sauce. celery carrot and onion. Lower the flame and simmer for 20 minutes. hot and golden. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. salt • 13 oz. The cheese should be bubbly. can Italian peeled tomatoes • 1 tsp. until tender. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Bring to a boil. Serve with a crisp salad.
Add tomatoes. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Add peppers. Cover and cook for 10 minutes. about 6 to 7 minutes.on both sides. minced • 1 Plum tomatoes. about 8-10 min. coarsely chopped. 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. and herbs. . shallots and tomatoes to pan and cook until reduced to 1/2 cup. Add eggplant. or 2 cans (14. quartered and thinly sliced • 1 small eggplant. stirring often. stir to combine. Cover and cook over low heat about 15 minutes. crushed and minced • 1 large onion. or until eggplant is tender but not too soft. stir until coated with oil.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Keep going till run out. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Add garlic and onions and cook. mix well. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. heat olive oil over medium heat. about 2 min. cubed • 2 green bell peppers. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. coarsely chopped • 4 large tomatoes. Take remaining 1/4 cup cream and toss with pasta. zucchini. stirring occasionally to keep vegetables from sticking. until softened. Add 3/4 cup of the cream and boil until slightly thickened.
Cut each tomato in fours. pepper. Combine oil & lemon juice (for salad dressing.) Place tomatoes on baking tray. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Season the tomatoes for taste (salt. Bake tomatoes for 45 minutes until wrinkled & shrunken. . Let it cool down. pkg. frozen chopped spinach 1/2 lb. cottage cheese 4 eggs 6 tbsp. pepper 2 tsp. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. etc. flour 1/2 tsp salt 1/2 tsp. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. crumbles 1 pt. Feta Cheese. butter Preheat oven to 350 degrees. Boil pasta until al dente. Let it cool. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. 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. Mozzarella.
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. flour and eggs. Grill or broil until colour shows on vegetables. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Uncover. Serve with Italian bread or garlic bread sticks . the pie is ready. To tell if it is done. heat oven to 400. Drain.In another bowl mix together salt. sprinkle evenly with cheese. Bake the pie for one hour. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Fill each manicotti with mixture. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. etc. Let the pie cool for a few minutes. Pour remaining sauce over manicotti. Make sure you spread it evenly. Then combine the two mixtures into one bowl and stir well. rinse with cold water and let drain. Bake an additional 5-8 min or until cheese is melted.) • 2 tsp garlic. Meanwhile. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Place filled manicotti over sauce. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Thread onto metal or soaked bamboo skewers. marjoram. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. stick a knife or toothpick into the center of the pie. about 10-15 minutes. pepper. In medium bowl combine all filling ingredients and mix well. If it comes out clean. Let sit for one half hour.
about 5 minutes. and mushrooms. vegetable stock. bok choy. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. stirring frequently. water chestnuts. chopped • 8 oz. lightly coated with non-stick cooking spray. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. bell pepper. chopped • 1 red bell pepper. combine ingredients. sliced diagonally • 2 c baby bok choy. water chestnuts. mix well. 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. celery. peeled & grated • 1 medium carrot. until vegetables are crisp-tender. or until they begin to soften.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. red bell pepper cut in short. Pour about 1/2 cup batter on hot griddle. grated • 1/4 C onion. Continue cooking. shiitake mushroom caps thinly sliced • 1 med. Add soy sauce. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. thin strips . mustard. Serve over rice. Fry 2-3 minutes on each side or until golden brown. 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.
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. Drain again and reserve. lightly beaten 1 carrot. Add tamari or soy sauce. stirring occasionally. Add broth and sugar snap peas. . When it begins to smoke. in 1/2" cubes 1 red bell pepper. red pepper. Place a small skillet over medium heat. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Add the carrot and boil 1 minute. add 2 tablespoons of peanut oil and the lightly beaten eggs. simmer until vegetables are crisp-tender. 3 to 5 minutes. Sprinkle with peanutes or cashews. Serve hot. When it begins to smoke. Meanwhile. and vinegar.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Stir-fry 1 minute. add the remaining 1/4 cup of peanut oil and the garlic. Stir until the eggs are firm but moist. tossing well. heat oil in large deep skillet or wok over medium heat. cook 1 minute. Mix to blend well and set aside. Bring 1 quart of water to a boil in a small saucepan. Set aside. Add mushrooms. Transfer the eggs from the skillet to a small bowl and break them into small curds. Add ginger and garlic. if desired. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. celery. Drain noodles. about 5 minutes. stirring frequently. Add sesame oil. stirring occasionally. cook 30 seconds. Stir briefly. Add the carrots. and peas. Drain and rinse in cold water. Pour in the sauce and cook until the rice is heated through. bell pepper and bok choy. Place a wok over medium-high heat. cook 3 minutes. Stir in the rice and stir-fry 1 minute. add to skillet with vegetables.
cook the potatoes in boiling water until tender. crumbled feta cheese • 1 sweet red bell pepper. with nonstick cooking spray. 1/2 cup of the picante sauce and 1/2 cup of the cheese. drained 1/4 tsp chili powder Heat oven to 350 degrees. leaving the skins on. oregano. Do not overcook! While the potatoes are being cooked. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. After all of the ingredients have been thoroughly (yet gently!) mixed. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. 8x8x2 inches.Potato Salad • 2 lbs med. vinegar. Let stand 5 minutes before serving. After the potatoes are tender. press in bottom of baking dish. Mix rice. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . This dish will keep well in the fridge for up to a week. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. egg product. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. 6 servings Spinach Stuffed Tomatoes 10 oz. pkg. Mix beans and remaining 1 cup picante sauce. 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. Sprinkle with remaining 1/2 cup cheese and the chili powder. Spray square baking dish. and rosemary. let the salad stand for at least thirty minutes before serving. spoon over rice mixture. They are done when you can easily stick them with a fork. drain them and move the potatoes to a mixing bowl. mix the oil. Next. seeded • 1/2 c chopped green onions • 1/2 c black olives.
Toss the cabbage mixture with the vinaigrette. honey. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. shredded • 2 Asian pears. sugar.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. Let stand 5 minutes. Preheat oven to 350 degrees. This salad goes well with grilled meats and fish. Asian pears. Spoon evenly into tomato shells. Sprinkle with remaining mozzarella and parsley. parmesan. In another large bowl mix cabbage. Invert tomatoes shells on paper towels to drain. garnish with chopped green onion and toasted sesame seeds. drain well and squeeze dry. Discard seeds. Chop pulp finely and add to spinach. Asian Slaw • 1 head of Napa Cabbage. onion. 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. soy sauce. Serve salad in a large bowl. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . cilantro and sesame seeds in a large bowl. salt & pepper to spinach mixture and blend well. Slice and hollow out centers of tomatoes. Put in large bowl. green onion and red pepper. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Let stand for 20 minutes. carrot. Add 1/2 cup mozzarella cheese.
Pour into greased 9x13" pan. salt. Bake at 350 degrees 5060 minutes. garlic. Set off burner and allow cheese to melt into soup. . Prepare pasta (shell or tube pasta suggested). Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Add parmesan cheese at the end of cook time. Simmer for 2 minutes. then add 1 cup of heavy cream and simmer for one minute. and pepper. Simmer tomatoes with the two cheeses for three minutes. (The alcohol burns off but makes tomatoes "come alive". Add chopped white part of green onion. Cook on low heat for 30 minutes. Add red pepper flakes. prepared according to package directions Melt butter over high heat until bubbly.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. heavy cream. 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. Rapidly add vodka.
8 oz. Carefully put a layer of spinach and crumbled feta cheese into the crust. quartered and sliced • 2 cans of 15 oz. sprinkle paprika in a larger circle around parsley flake circle. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. cream cheese • Chopped fresh chives or edible flowers for garnish. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Combine potatoes and 1/4 cup onions. Vermont Cheddar Pie • 2-3 cups diced. milk. Garnish pie: make a small circle of 1/4 cup onions in center of pie. chopped • 1 tsp. salt-free lemon/herb seasoning • 1/2 tsp. white pepper • Dill weed to taste • 2 pkgs. Zucchini Soup • 4 medium zucchini. Bake at 350 for 1 hour. Sprinkle with seasoned salt and garlic powder. press into pie plate as crust. . Combine eggs. pour carefully over cheeses.Mix completely with the sauce and serve immediately. top with parmesan then cheddar cheeses. vegetable broth • 2 onions. sprinkle parsley flakes in a larger circle around the onions.
Cook for approximately one more hour. Add season salt and continue to simmer this combined mixture for another hour. Serve hot over warm. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). After beans have been cooking for approximately 2 hours. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . except seasoning meat. white rice. chopped green onions and rice. 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. chicken broth. add remaining liquid. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Chill over night or until very cold. Bring to a rolling boil. or until beans are very soft and a red gravy is produced. 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. Then blend in zucchini mixture. add zucchini. Cook mixture until soft. a portion at a time. Garnish with chopped chives or fresh flowers. approximately 20 to 30 minutes. onions. then cover and reduce to a low heat and simmer.In a saucepan. until smooth. Now add chopped green onions and additional season salt if desired. Add all other ingredients. pepper and dill weed to taste.
as a result. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. . Not only does exercise burn calories. Dieting alone can cause the body to believe it is being starved. it helps the body maintain its useful muscle mass. This is just a start for you. one should eat less and exercise more. final mixture will be a little lumpy. In response. A combination of exercise and diet is the best way to lose unwanted body fat. 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. Losing fat safely takes time and patience.• 2 tbsp powdered sugar Mix all ingredients together very well. Be creative and use your imagination.500. it tries to conserve its fat reserves by slowing down its metabolic rate and. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. it loses fat at a slower rate. many more recipes out there for vegetarians. Prepare a medium-hot skillet. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. and it may also help keep the body's metabolic rate high during dieting. lightly oiled. In other words. This can negatively affect his physical fitness. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. This ensures an adequate consumption of necessary vitamins and minerals. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. since weight lost through these practices is mostly water and lean muscle tissue.200 calories. not fat. women require at least 1. Athletes must consume a minimum number of calories from all the major food groups. There is no quick and easy way to improve body composition. Athletes should avoid diets that fail to meet these criteria. with the calories distributed over all the daily meals including snacks. There are many.
bicycling. fat. walking.500 calories in one pound of fat.selecting a variety of foods from within . he needs to run or walk 35 miles if pure fat were being burned. Instead. is the best type of activity for burning fat. Anaerobic activities. good health. examples include jogging. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential.Fat can only be burned during exercise if oxygen is used. In reality. burn little. proper nutrition plays a major role in attaining and maintaining total fitness. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Aerobic exercise is best for burning fat. athletes should regularly eat a wide variety of foods fro-m the major food groups. Aerobic exercise. exercise to music. such as sprinting or lifting heavy weights. To be properly nourished. stair climbing. running or walking one mile burns about 100 calories. Because there are 3. crosscountry skiing. A good diet alone. and rowing. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. cross-country skiing. which uses lots of oxygen. Good nutrition is not complicated for those who understand these dietary guidelines. most people would need to run or walk over 50 miles to burn one pound of fat. and mental alertness. rowing. As a result. however. walking. fat is seldom the only source of energy used during aerobic exercise. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Exercise alone is not the best way to lose body fat. This section gives basic nutritional guidance for enhancing physical performance. For an average-sized person. if any. In addition. a mixture of both fats and carbohydrates is used. and jumping rope. swimming. bicycling. swimming. will not make up for poor health and exercise habits. especially in large amounts. Aerobic exercises include jogging. Diet In addition to exercise.
/min. or negative) can be determined. when the number of calories used equals the number of calories consumed. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. and a typical. A well balanced diet provides all the nutrients needed to keep one healthy. x 0. Thus. A high intake of fats. Avoiding an excessive intake of fats is an important fundamental of nutrition. 150-pound male will burn 11.079 cal.85 calories/minute (150 lbs. balanced. intensities.85) or about 710 calories in one hour.1 calories/ minute) or about 305 calories/hour. multiply your body weight by 13 if you are sedentary.034 calories per pound per minute. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. the state of energy balance (positive. they should eat three meals a day. Weight is maintained as long as the body is in energy balance. a slow. especially saturated fats and cholesterol. Another dietary guideline is to consume enough calories to meet one's energy needs. You will need still more calories if you are more than moderately active. The blood cholesterol level in most Americans is too high. 14 if somewhat active. = 5. Similarly. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. .079 cal. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types./lb. = 11. The result is a rough estimate of the number of calories you need to maintain your present body weight. By comparing caloric intake with caloric expenditure. that is.034 calories/minute/lb. as shown in Figure 6-4. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet.each group. Keeping a daily record of all foods eaten and physical activity done is also helpful./min. a 150-pound person would burn 5. as shown in Figure 6-3. while participating in archery. results from the clogging of blood vessels in the heart. a person will burn 0. and durations. Good dietary habits help reduce the likelihood of developing CAD. a person running at 6 miles per hour (MPH) will burn 0. and 15 if moderately active. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. For example. To estimate the number of calories you use in normal daily activity. has been associated with high levels of blood cholesterol./lb. x 0.1 calories per minute (150 lbs. CAD. progressive disease.
Finally. The current national average is 38 percent. the chief fuel burned is carbohydrates. Examples include weight training and the APFT sit-up and push-up events. and training sport. pasta. depending on body size. Concerns for Optimal Physical Performance Carbohydrates. can result. It plays an important role in maintaining normal body temperature. Repetitive. whole wheat bread. up to 60 minutes before exercising. Cool. Sweat consists primarily of water with small quantities of minerals like sodium. At least 50 percent of the calories in the diet should come from carbohydrates. rice. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. are the primary fuel source for muscles during short-term. it is important to eat foods every day that are rich in complex carbohydrates. age. Very intense activities use more carbohydrates. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. Athletes often fail to drink enough water. plain water is the best drink to use to replace the fluid lost as sweat. sex. Carbohydrates are the primary fuel source for muscles during shortterm. the contribution from fat gradually increases. potatoes) are the best sources of energy for active athletes. and possibly injury. high-intensity activities. We should increase our intake of polyunsaturated fat. The body uses fat to help provide energy for extended activities such as a one-hour run. 'but as the duration increases. It is also important to avoid simple sugars. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. high-intensity activities. The evaporation of sweat helps cool the body during exercise. As a result. Initially. Water is an essential nutrient that is critical to optimal physical performance.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). but to no more than 10 percent of our total calories. we should reduce our daily cholesterol intake to 300 milligrams or less. Because foods eaten one to three days before an activity provide part of the fuel for that activity. especially when training in the heat. because they can lead to low blood sugar levels during exercise. in the form of glycogen (a complex sugar). such as candy. Athletes . In addition. Foods rich in complex carbohydrates (for example. Individual caloric requirements vary. water lost through sweating must be replaced or poor performance.
Weight lifters. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. During prolonged periods of exercise (1. During periods of intense aerobic training. and after exercise to prevent dehydration and help enhance performance. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. drinks that exceed levels of 10 percent carbohydrate. Cholesterol is a fatlike waxy substance and is produced by the liver. Protein is believed to contribute little.should drink water before. Therefore. The recommended dietary allowance of protein for adults is 0. During intense training. if any.5 grams per kilogram of body weight per day).5+ hours) at intensities over 50 percent of heart rate reserve. Although cholesterol has purposes and is important to overall health and body function. nausea. it is necessary to first understand what cholesterol is. The primary functions of protein are to build and repair body tissue and to form enzymes. This can improve endurance. who have a high proportion of lean body mass. 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. during. as do regular soda pops and most fruit juices. are helpful under certain circumstances. Many people believe that body builders need large quantities of protein to promote better muscle growth. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. one's need for protein might be somewhat higher (for example. these drinks should be used with caution during intense endurance training and other similar activities. Sports drinks. and diarrhea. these beverages can provide a source of carbohydrate for working muscles. to the total energy requirement of heavy resistance exercises. 1. too much cholesterol in the body has damaging effects. On the other hand. . one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. can lead to abdominal cramps.8 grams per kilogram of body weight.0 to 1.
This is done simply from reducing cholesterol by 1%. vegetables. and produces bile acids which are proven to aid in the digestion of fat. HDL is either reused or converts to bile acids and disposed. Instead. though. 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. produces hormones such as estrogen and testosterone. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. meat and eggs your cholesterol elevates. When cholesterol is at a good level it works to build and repair cells. the levels build up and cause damage by clogging your arteries. The purpose of this ebook is to inform. and grains you can maintain optimal health as they do not contain cholesterol.) HDL transports cholesterol from cells back to the liver. which is another form of fat. molecules called lipoproteins carry cholesterol to and from cells. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. cholesterol cannot be dissolved in the blood. This is known as "good" cholesterol. there are several different body functions and several different substances that make up our understanding of "cholesterol. With too much cholesterol in the body. educate and provide healthful options. You want to ensure that your levels of this cholesterol remain . it plays a life-giving role in many functions of the body. alternative ways to manage your cholesterol without having to rely on medications. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. Lipoproteins equip the cholesterol to move around the body. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. High cholesterol can be avoided! With a nutritious diet. This puts you at serious risk for disease such as heart and stroke. In fact. When you eat saturated foods such as dairy. On the other hand when you eat foods such as fruits." As with some fats. When the cholesterol level is appropriate.Cholesterol forms every cell within the body. As we progress with "30 days to lower cholesterol" you will learn healthy. The two main types of lipoproteins are: High Density Lipoproteins (HDL. In fact.
" Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. Due to heart risk factors besides diet. gender and the heritage of the individual. Obviously. If you want to see a graphic representation of this. since having too low levels of HDL . smoking. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. To maintain optimum health. The results on his cholesterol and body health in just 30 days are truly frightening. and diabetes mellitus. some people require a very aggressive approach which includes cholesterol lowing medication. In addition. Other factors involved in this risk are age. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. other causes of high cholesterol are lifestyle.even when other cholesterol levels are normal . . HDL consists of more protein than triglycerides or cholesterol. We will address this issue as we progress in "30 days to lowering cholesterol.high for optimum heart health. HDL aids to ensure protection from the risk of heart attack and/or stroke. Understanding the Causes of High Cholesterol Besides diet. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. family history of heart disease. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. For some. Eating fast foods and convenience foods results in eating too many fats and salts.may lead to heart problems. we are setting ourselves up for problems. when we speak of having "cholesterol levels" we mean more than one number. Low Density Lipoproteins (LDL. gender. consider renting the documentary movie "Supersize Me.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol." This documentary details the attempts of one man to live on fast foods and little exercise alone. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. and aids to remove LDL from your artery walls. which can raise our bad cholesterol levels.
The Dorsal Aorta or the main artery branches out into many smaller arteries. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Buy cooking oils that are unsaturated. including walking. Too much cholesterol in the blood . While there is not much that you can do about your age. If you have a family history of heart disease and high cholesterol levels. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. the cholesterol level starts to increase. Women generally have a lower level than men from age 50 to 55.prevents arteries from working their best. Exercise does not have to be a large time or money commitment. Just 20 minutes of aerobic exercise. Diet: An important consideration in eating is choosing lower fat.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. 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. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Once a woman starts menopause. High levels of bad cholesterol may even prevent arteries . work harder and start earlier in adopting a healthy lifestyle and eating plan. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best.especially bad cholesterol . Age and Gender: Cholesterol levels increase with age. It is never too late to start on this path. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Your Arteries and Cholesterol The job of your arteries is to pump blood. each day will lower cholesterol.
the arteries expand and are filled with blood. smooth interior. If this happens often enough you can suffer a heart attack or a stroke. Even having "borderline" cholesterol levels . since cholesterol can actually lead to blockages in your arteries.can increase your chances of heart disease or stroke. High cholesterol levels fill arteries with thick substances that prevent your body from working well.from functioning at all. this system works effectively and the blood can carry oxygen and other essentials throughout the body. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. For this reason. you need to keep your cholesterol levels in a healthy range. The heart relaxes and produces enough force to push the blood through. The inner layer is smooth and allows the blood to flow easily. In a healthy person. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. and strokes. it is critical then that we keep arteries free of bad cholesterol for optimal health. Your heart becomes starved of required blood. No matter what your current health. Consider: Heart disease is one of the leading killers in North America. This means that if you want to prevent heart disease. Arteries are constructed of a tough exterior and a soft. The middle layer is elastic and very strong. heart attacks. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. As the heart beats. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. Each are made up of epithelial cells. 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 .or bad cholesterol levels that are elevated but not considered "very bad" . eating a better diet and getting exercise can help keep you healthy. It helps pump the body's blood. and the main reason behind the blocking of arteries is high levels of bad cholesterol.
especially if you have very high cholesterol. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat.Eating is one of the things that can affect your cholesterol level a great deal. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. In fact. 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. Receive 25_35% or less of your day's total calories from fat. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. you can take steps to regain your health by following a low cholesterol and low fat diet. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. If you have too high cholesterol. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Limit your sodium intake to 2400 milligrams a day. Again. If you need assistance seek out a nutritionist or dietician. 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. but reducing your intake of all salts is the better choice. As an added benefit. Being overweight can contribute to cholesterol and to heart ailments. if you have elevated levels of high cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. this sort of diet will also make you feel generally healthier and more energetic as well. . try to lower your saturated fat intake as far as possible. Sea salt is a better option.
including select cuts of meat. Limit and eat only in moderation if at all: Highly processed foods. which can wreak havoc on your heart health. . bologna. rye. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. and especially processed meats such as deli meats.Refuse foods made with harmful trans fats such as margarine. hot dogs. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. • Enjoy foods high in soluble fiber. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. fish. salami and fatty red meats All foods that are fried. eggs and nuts each week. sausages. These foods include: Oats. salad dressing and sauces. You can keep the skin on to seal in the juices so long as you remove the skin before eating. poultry. High cholesterol foods include: Organ meats (this includes liver. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. dry beans.
choose leaner cuts.that North Americans face. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. When most of us think of "veggies" we think only of a few. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . and grains are healthier .and have lower cholesterol levels as a whole. not poached.not to mention the higher rates of obesity . Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. Consider all the vegetables you may not have tried yet (please note that this list is not . Increasing your intake of fresh (not canned. Select fish such as cod that has less saturated fat than even chicken or other meats. 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. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less.When selecting meat. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. In fact. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. If you have always felt deprived while following low-fat diets in the past. Even the leanest cuts of meat. fish. While you do not want to overeat. you do not have to worry as much about eating too many fruits and vegetables. and cuts that have less white "marbleized" texture. white meat. there is no such worry. With vegetables and fruits. To put it simply. vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. The white "marble" is fat that can increase your cholesterol. you can avoid this in the future simply by eating more fresh fruits and vegetables. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. chicken. those nations that eat more fruits. but some fruits and vegetables have been linked to lowering cholesterol in patients. As an added bonus.
kidney beans.there are too many vegetables to list here . mung beans. green beans. not just the seeds. there are many delicious brands of peas. chickpeas. borlotti beans. sugar snap peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. soy beans.complete . runner beans. many which you likely have not tried before. lima beans to azuki beans. green peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . These may include snow peas. from black beans. red beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. navy beans. broad beans. and many others) Bean sprouts Lentils Peas (again.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans.
from butternut to acorn to pumpkins and gourds. Chieftain. . There are many types of mushrooms. you will be stunned by the range of lettuces out there. 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. some quite rare. Arlet. Empire. 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. Fuji. Kandil Sinap. Mantet. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Braeburn. 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. Cortland. Mcintosh. Gala. Blushing Golden. Mutsu. Centennial Crab. Empress. Try the following varieties: Akane. red potatoes. orange. it is a fungus.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Honey Crisp. yellow and red peppers. not just their size. Liberty. from the common to the exotic. and others. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Jonagold. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables.
Yellow Transparent. nannyberries. and others) Berries (besides the usual strawberries and raspberries. there are dewberries. Patricia. Beirschmidt. Empress Prune_Plum. and sweet cherries such as Black Russians. blueberries. Red bananas. Canteloupe. crowberries.Northern Spy. Stanley Prune_Plum. and Sensation Dwarf Peach. Honeydew. and others) Cherries (from sour cherries. and others) Persimmons Pineapples Plums (including Mt. boysenberries. Wilson Juicy. many kinds. Russet. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Virginia Gold. Red Astrachan. wineberries. bilberries. Starking Delicious Plum. huckleberries. Chinooks. Red Secor. Yataka. Baking Bananas. cloudberries. loganberries. Unize Plum. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Canary. lingonberries. Lapins. Red Haven. Baby Bananas. Opal. currants. elderberries. bearberries. Reliance. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Dietz. Watermelon. Starr. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Hedelfingers. Monmorency cherries. among others) Pears (including Asian pears. cranberries. Apple Bananas. barberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Cassava. sea grapes. gooseberries. Royal Plum. Bartlett.
Read about new varieties of fruits and vegetables and try them as well. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. most of us have tried only a small fraction of the fruits and vegetables that are out there. find a variety of fresh fruits and vegetables you have not tried and try them. you will naturally choose foods that are good for you and for your heart. The fact is. and prepackaged meals.it is only a way to get you started in discovering new fruits and vegetables. Make it a mission to buy some fresh fruits and vegetables you have not tried. Your taste buds and your cholesterol level will thank you for it. Look back over the list of fruits and vegetables . use this list of fruits and vegetables. The secret to low-fat eating is to make eating the right foods as attractive as possible. of course. . salt. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. every week. Realize that these lists of fruits and vegetables is far from complete . Over the next 30 days. and sugar. Convenience foods. When you have many types of healthy and delicious foods to choose from. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Print the list and circle all the fruits and vegetables you have not tried. you will want to cook your own meals more often. are notorious for offering poor nutrition and plenty of fat. If you want to lower your cholesterol over the next 30 days.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. Cooking and Cholesterol If you want to lower your cholesterol. convenience.treat it like a checklist of the food adventures you could have with food. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. In fact. avoid all fast-food. 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.
Cooking to lower your cholesterol is not very hard. Buy some fresh herbs. Vegan. Wrap some veggies in a tortilla. If you have recipes you cannot part with. If you must use salt. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. use only a pinch of the best sea salt you are able to buy. Choose fresh ingredients . cut more veggies into a salad. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. switch ingredients to healthier alternatives. you can easily create a salad that is enticing.the very freshest you can. Simply chop up some favorite salad greens (mescalin mix. Raw food. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. 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 . Not only is this healthier for you. Japanese. Use these to add flavor to your cooking rather than relying on salt. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. 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. Use good olive oil instead of butter. There are many recipe books at your local library . cucumbers. Don't overlook cookbooks that feature Chinese.This isn't hard to do.no matter how harried your schedule: If you are very busy and tired at the end of a long day. and Indian recipes. herbs) and garnish with a few nuts. carrots.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. and drizzle the salad with olive oil and lemon juice. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. 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. tomatoes. even if you are lost in the kitchen.
whole milk products such as chesses. bacon bits. You can make similar meals with rice or even low-fat tofu.which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. If you are using apples or other fruits that tend to "brown" in your salad. This makes an excellent and very healthy snack. Add your favorite fresh herbs (basil is a good choice) and combine. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. use lean and skinless chicken or other poultry. 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. but some combination of this recipe can give you a tasty meal with less fat. Shred your favorite vegetables or cut them into very small pieces. All can be made into delicious and heart-friendly meals in minutes. Simply cook the pasta in a pot. and lemons can make a beautiful and attractive salad that is very low fat. Combine until blended. Instead of fats or mayonnaise on your sandwiches . Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey.and lemon juice. Sandwiches: Sandwiches are quite easy to make. opt for skinless poultry. Many prepared pasta dishes use plenty of salt or cream-based sauces. Avoid croutons. Pastas: There are a number of pastas available. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Instead. It can also be a great quick breakfast on days when you are in a rush. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. and other high-fat foods in your salads. eggs. Add the pasta and toss until the vegetables are the desired consistency. Experiment with different fruit combinations to find different tastes. . Fruit Salads: Chopping up some of your favorite fruits. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. If you do want to add meat to your salad. If you are craving desserts. Avoid highly processed deli and sandwich meats. 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. This can be a very tasty combination and is still quite healthy for you. berries.
and cholesterol . 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. so overindulging in these will certainly not allow you to keep your heart healthy. cover with lemon juice and possibly herbs and grill or bake until done. However. Lean meat dishes: When you have chosen your lean cuts of meat. try to stave off the craving with fresh fruit. and salt that you can.simply place the fish on the cedar. occasionally eating low-fat desserts and snacks such as angel food cake. 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. low-fat yogurt. fat. Also. Consume fat free. polyunsaturated. you can make these foods even healthier by reducing the amount of fat you use in preparing them. fruit sherbert. Eat plenty of fish Enjoy only skinless poultry Select plenty of whole grain foods Eat lots of fruits Read food labels and choose foods low in fats (especially saturated. Choose only lean meats. wafers. puddings made with low-fat milk that make lower-fat alternatives. At many fish shops. fish. skim. If you absolutely crave a dessert or snack.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. these products still do often contain sodium. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. Jello. plenty of calories and some fats. and poultry rather than red meats. animal or graham crackers. calories.many are very high in sodium. For example. calories. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . you can get planks of cedar that are perfect for baking or grilling fish . fig and fruit bars. sodium. and hydrogenated fats). take care to read the labels on these snacks and choose the brands with the least sugar. If this does not work. and sugars. though. Enjoy white meats.
juicy burger with all the toppings. 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 . 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. though. prepared. especially if we have followed less than ideal eating and life patterns for some time. Think of the last ten food advertisements you have seen. pickled or tinned foods. you may nit get the same strong images in your head. because they were not needed. most of us have been taught which foods are healthy and low in fat and which are less than good for us. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. adopting a very low-fat diet and healthier lifestyle is often challenging. we don't always do what is right. less than healthy foods have needed advertising. spiced. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. you likely picture the hamburger you see in advertisements . It sounds crazy.Choose fresh rather than processed. However. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. Today. You learned to like some foods as a child. When you picture a hamburger.even when those foods are processed and contribute directly to higher cholesterol. 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.and likely this has been the doing of advertisers. simply because salads and vegetables are advertised a lot less. but you have also learned to associate certain foods with certain ideas and ideals . Face it. there is a huge market for convenience and "junk" . Although we may know which foods we should be turning to and which lifestyle changes we need to make. they were for less-than. Traditionally.a large. Odds are.healthy processed foods. If you cannot find fresh produce out of season. try frozen foods that have no sauces or other ingredients added. When you think of a salad.
they come in brightly designed packages that grab the eye. There is no reason why your heart health should suffer because some advertiser is good at their job.they add ambience to make the meals more attractive and appealing. In too many grocery stores. Most people see the majority of food advertisements on television. If this describes you. After all. so that customers are more likely to walk away feeling happy and satisfied with their meal. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television.foods. this is exactly what restaurants do to advertise their food when you are actually in the restaurant .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. sugary foods. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see.even those that are fatty and terrible for your cholesterol . and sodas to the amount of space given to the produce section. Odds are. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. In fact. junk foods. . Figure out where you see advertisements for foods and then avoid those ads. avoid the television for a while and watch your cravings for fatty foods decrease. Also avoid radio ads and restaurant advertisements in magazines and newspapers. 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. 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. much as restaurants do. Is it any wonder that restaurant meals . Advertisers do an incredible job at making foods attractive. Advertisers are trying to make their products appealing. When you visit your local grocery store. This is no mistake. and lower your cholesterol over the next 30 days as well. compare the amount of shelf space given to convenience foods. but many times these foods are less than great for your cholesterol level. though. Take a look at those high-fat and cholesterol-high foods. Often. they are placed at eye level. 2) Make good-for-you foods appealing. Add some music or candles to your dinner. 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.
Try to do the same thing as advertisers . greasy. try to find ways to make these foods less appealing.when buying food that is good for you. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. use a little negative advertising. Ask your friends and family for their dining-out horror stories.without feeling cheated or deprived. Advertising works by staying with you. imagine them in the worst possible light . and other foods you are trying to avoid during the next 30 days. Whenever you find yourself craving foods that are high in fat or sodium. 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. watch out for negative words.such as "delicious" and "juicy" described about fatty foods.For the next 30 days. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. . recall the times you have had terrible fast food or convenience food meals. cold. 3) Describe foods in a way that makes them appealing to you. and disgusting.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. fast foods. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. 4) Use a little negative advertising. For example. congealed. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. This will make bad-for-your heart foods seem far less attractive. You can use the same technique to make good-for-you low-fat foods seem appealing. As soon as you are aware that you are craving the foods." This is not likely to make you crave these foods especially since you are always hearing great adjectives . Advertisers work very hard to make sure that you remember jingles and descriptions of foods . If you find that you crave convenience foods.as mushy. you will find it much easier to stick to a low-fat diet . and look up stories about the disgusting things people have found in the fast foods and convenience foods.
you can easily reduce how much fats and sodium goes into each meal. You do not have to invest a lot of money for this. When you make your meals yourself. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. wok. no-stick cooking ware. and other temptations around. 2) Give them away to a friend or food bank. While you are cleaning out your kitchen. a rice steamer. If these things are not in your home. as you work to lower your cholesterol. you are far less likely to be tempted by them. 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. 4) Get lots of appealing heart-healthy foods into your kitchen. Also get rid of any fliers. Replace your foods with lowerfat or healthier alternatives.and are less likely to cheat on your new eating plan. If you have a deep-fryer. you are more likely to turn to them when you are feeling hungry. fried foods. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. 2) Make your kitchen a heart-healthy place. If your kitchen is an enticing place to cook. you are more likely to cook at home rather than being tempted to eat out. . go through your home and get rid of the foods that you should be eliminating or cutting back on. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. or menus from take-out places and restaurants. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. if you can. give it away. 3) Eat in.and for life! . you are more likely to reach for them when you are hungry. but prevent fruit flies.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. 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. That way you are far more likely to reach for low-fat. Hang up some nice curtains or at least get rid of the clutter. If you keep cookies. healthy foods over the next 30 days . you should eat in and eat foods you have prepared yourself almost all the time. try to find ways to make cooking in your kitchen more appealing. Invest in parchment paper. advertisements. If you make healthy foods more attractive and visible. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. For the next 30 days.
This can make heart-healthy eating more difficult. 8) Socialize without food. and pubs or we have movie nights that include take-out pizza. but we often leave eating to chance. Or. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. on hiking trails. 7) Get help in the kitchen. 9) Get motivated. Find ways to get yourself motivated to eat well for life. or spouse. or in your home rather than in restaurants or cafes that feature rich foods. Over the next 30 days. Getting started on a low-fat diet to lower your cholesterol is often not the hard part.5) Consider taking a heart-healthy cooking class. Many of us take in excess calories and fats when we eat out with others. . Plus. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. Whether you get help from a roommate. If you have very high cholesterol. This is especially a problem since we so often equate social times with eating . consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. and have the opportunity to spend time with others who are concerned about heart health. 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. You will learn many recipes and cooking tips for heart-healthy eating.we meet friends at restaurants. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. then find some way to make cooking time more fun . so that there is no excuse to turn to convenience food. child. The hard part is staying motivated to keep the diet plan up for weeks. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. For many of us. once you learn to cook healthy and delicious meals. it can be too daunting to come up with a menu and then cook a meal from scratch. make it a habit to meet friends at places that don't have food as a major entertainment. If you can't find someone to help you. 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. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. Most of us plan our days and our finances. Meet friends at the gym. you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week.listen to music or watch a movie on a portable DVD player as you cook. After a long day at work. cooking with someone else tends to be more fun. coffee shops.
high-sodium "fast foods. If you can make low-fat alternatives easier to reach for than fast food. fiber. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. 12) Figure out your eating dangers and find ways to overcome them. and cholesterol in each of your foods is causing you stress. 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. this is very simple. and you will reach for these foods rather than turning to high-fat. Most of us have specific emotions and events that may make us turn to comfort food. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. milk products) should be smaller still . you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. If your walk home from work takes you past a favorite restaurant you find hard to resist. Whether it is general stress. 13) Make cholesterol-friendly eating easier. list ways you can avoid the situation or at least make better choices when you are faced with it. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Keep cut up fruits and vegetables in your refrigerator to make stir-fries.10) Make heart-healthy food more convenient.no larger than a pack of cards. fruits. If Tuesday work meetings leave you reaching for cookies in your office desk. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. and other low-fat foods are among the most convenient foods out there. then you may need to find a different route home. Sometimes. Luckily. sodium. vegetables. Post your list in your planner or other visible place so that you will see it. Make sure that you eat different fruits and vegetables . salads. The portion size of grain should be smaller and the portion size of animal proteins (meats. On a paper. 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. Sound too simple? Not at all. and other healthy meals easier. sadness boredom. When you prepare a meal. If counting fat grams. Keep low-fat yogurt and other low fat foods around for fast snacking. and beside each item. list the times you are more likely to want to eat. simply make sure that most of your plate is taken up by fresh fruits and vegetables." 11) Make heart-healthy food more interesting. or meetings with your boss. types of fat.
but it will go a long way towards ensuring that you don't give into the cravings. this simple formula will be a snap to follow and will actually lower your cholesterol. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth.do your cooking with the olive oil. egg yolks. 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. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. lower your cholesterol by making sure that reaching for lowfat. herbs. botanicals. If you are on a very strict low-cholesterol diet. as well as concentrates. or give you more energy. Over the next 30 days. and convenience or restaurant meals entirely. There are thousands of supplements on the market. Supplements include vitamins. Variety is still important because bars and powders are not always low fat. inexpensive. Nor are supplements a substitute for regular exercise. Eliminate foods such as organ meats. skinnier. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. you must weight the purported benefits against the potential risks . amino acids. Supplement product labels must include the words "dietary supplement". constituents. all of which are easily accessible to athletes. but for most people interested in lowering their cholesterol. or easily digested by all. and extracts of these substances. full-fat dairy products. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. metabolites. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. This will not make your cravings for less-than-healthy meals go away. minerals. this may not be enough. Use olive oil as your main source of fat and refuse other dressings or sauces . Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. There is no one magic pill or powder that you can take that will make you stronger. Eating a variety of foods on a regular basis is the most important step toward this goal.each day so that you get a variety. If you are considering supplements.
quality is essential to success here. If a product makes claims that sound too good to be true. First off. find out what type of supplements you can take for your individual needs and problems. the claims probably are too good to be true. For example. Therefore. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. you are probably still missing out. Again. Quality is very important if you want to see benefits from supplementation. First. 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. it sometimes needs additional supplementation to take it to the best level it can be at. Information is key. But. look for supplements that can offer weight loss benefits. How do you know how much to take? That's a trickier question. 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. problems with gaining weight or other conditions. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape.(and cost) before deciding to use any product. you can probably find a supplement or several that can address those problems for you. It's like always giving your car premium gas and oil to do its job even better! . There are two routes to take. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. If you have heart problems. In addition to this. start by finding a health food store or a vitamin supplier. Another source for information is the web. But. These individuals can also help provide you with the information you need regarding improving your conditions. even if you think that you can do this through the foods that you eat. if you have a need to lose weight. what do you take? First off. Don't assume that any information that you find is reliable. make sure that you have a reliable source. While a diet that's full of nutrient rich food should not be replaced. find a good quality multi vitamin and take that as directed. Giving your body the nutrients that it needs to make it through the day is essential to your well being.
or adenosine triphosphate.There are thousands of different supplements on on the market. Creatine phosphate is "split" to yield the phosphate portion of the molecule. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. This process takes place in the kidneys. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. This phosphate portion bonds to the ADP. Approximately 40% of the body's creatine stores are free creatine (Cr). Creatine is also a very good supplement for gaining muscle mass. The energy released by breaking this bond powers the contraction of the muscle. Creatine is used for the resynthesis of ATP. while the remaining 60% is stored in form of creatine phosphate (CP). arginine. The typical male adult processes 2 grams of creatine per day. the bonds in the ATP molecule are split. and pancreas. without oxygen. There are many different varieties of whey protein. Once CP stores within the cell are depleted. is the "power" that drives muscular energetics. Another important supplement is whey protein. There are several though that are very useful. Creatine is a natural constituent of meat. . is through CP. There are several methods by which the body rebuilds ATP. When a muscle is required to contract. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Creatine is the most popular and commonly used sports supplement available today. Creatine works by increasing the water volume within your muscle cells. mainly found in red meat. the cell can no longer contract. and methionine. When ATP is depleted within the cell. yielding ADP (adenosine-diphosphate). Creatine is manufactured naturally in the body from the amino acids glycine. Some of which perhaps are not particularly useful. liver. the body must use other methods to replenish ATP. I have been using multivitamin supplements and vitamin B supplements for 20 years. but you will be able to find a high quality supply at your local health food store or if you look on eBay. The fastest method. For the majority of the population. and replaces that amount through dietary intake and fabrication within the body. I can gain 5 kg of muscle in just two weeks using creatine. ATP. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. including both elite athletes and untrained individuals. turning it back to ATP.
So if you weight 200 pounds. the dosage is 20 grams a day for five to seven days.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. Glutamine . In the "loading phase" which is where you begin adding creatine to your diet.3 grams of creatine per kilogram of body weight. Follow along closely. Many people like to take their creatine in a shake as it most often comes in the form of powder. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. allowing further capacity to regenerate ATP. you must use your creatine regularly instead of sporadically for it to be effective. therefore the body will quickly move to other methods of replenishing ATP. your weight is multiplied by . the formula would look like this: 1 lb divided by 2.2 kg multiplied by . Creatine is safe for most everyone to take with the exception of people with renal issues. There are two way to decide what dosage of creatine you should take. though.03.3 = 27 grams of creatine per day After the loading phase. You can also calculate creatine dosage according to body weight and mass. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. The periods are brief because the ability of a cell to store CP is limited. you should be consuming . 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. 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. However. 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. It can also delay fatigue during repeated workouts. Essentially. it's recommended that you stick to 5 grams per day. Creatine is also thought to increase the body's aerobic abilities. this could get confusing! Not really. In other words. Experts say in the "loading phase". Doctors are even beginning to endorse creatine which is generally unheard of with supplements. After that.Supplementation with creatine increases Cr and CP within the muscle.
glutamine reserves are depleted and must be replenished through supplementation. Two to three grams has been found to help symptoms of queasiness. This includes stress that the body is under during periods of exercise. However. repairs and builds muscle and can induce levels of growth hormone found in the body. Protein The importance of protein to a body builder is a no-brainer. liver. You have to have a positive nitrogen balance in order to gain muscle mass. it can result in muscle loss.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Again. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Glutamine is a nonessential amino acid that is produced naturally by the body. Glutamine is also thought to prevent sickness. . so you'll want to take it with milk or in a shake. If you want to build a ripped body. brain. If you have too little glutamine in your system. This two to three gram dosage used post workout builds protein. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. The typical American diet provides 3. Protein is what makes up and maintains most of the stuff in our bodies. The remainder is in the lung. Protein has been shown to have the best effects on the body when combined with carbohydrates.Another popular supplement among body builders is glutamine. during times of stress. Sixty percent of glutamine is found in the skeletal muscles. Over 60% of our amino acids come in the form of glutamine. and speed up growth hormone production. Of course. our body can produce more than enough. and stomach tissues. Research shows levels of supplementation from 2 to 40 grams daily. Much of your protein will come from your diet. Many people are choosing to supplement daily due to the long growing list of benefits. increasing protein through weight gainers or protein powders is necessary. it usually comes in powder form. Under normal conditions. you'll need both creatine and glutamine alike. prevent sore muscles. but if you really want to grow your body mass. It is the single most important nutrient in a body building regimen. promote healing.
It also signals muscle growth. a key molecule manufactured by the body. the best time to take your protein supplement is post-workout. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. which is the muscle pump we are familiar with. As with creatine. Whey protein is the only choice when on a diet however. and increases strength along with stamina. speeds recovery. It also supplies the most amino acids that bodybuilders use. when a muscle contracts and blood vessels dilate. Many body builders take nitric oxide for a variety of reasons. Its unfortunate high cost however makes me advise you to use it sparingly. and olive oil. It often comes in pill form. low-fat milk. Nitric oxide also comes in powder form as well. 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. ice cream. oxygen transport. As we said before. The release of nitric oxide creates surges of blood flow. delivery of nutrients to skeletal muscle and a reduction in blood pressure. When on low-carb diets whey can function as an alternate source of energy. If not. causes vasodilation (an expansion of the internal diameter of blood vessels). Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. especially on a diet. which in turn leads to increased blood flow. it's good to combine your protein with some form of carbohydrate for maximum results. Nitric oxide promotes extended ability to life weights. So whey is the best protein. Unfortunately this pump is only temporary. and should be taken in the manufacturer's recommended dosage. You can also add in some fruit for flavor. Nitric Oxide is present for a brief moment. and will dissipate shortly after you complete your workout.The best type of protein supplement on the market is whey protein because it is the highest yield. sparing hard-earned muscle protein and glutamine stores within the body. Combine the powder with some eggs. Whey is the best investment because of its capacity as a postworkout recovery supplement. so you can take it in a shake just like with other powdered supplements. . 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.
steroids have some serious health implications when taken for reasons other than therapeutic. which is known as stacking . Steroids do have some advantages. However. Ginko is great for circulation. cancer. That causes an enlargement of the breasts along with an increase in fatty deposits. a decrease in libido. They also enhance performance making a person stronger and extending their stamina. and other serious diseases. so it's good for your brain. but they are used by body builders all over the world. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. and in many places. However. . Using the supplements mentioned you'll see some results quickly. especially if you use them together synergistically. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. you can take. 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. All steroids eventually change to estrogen which causes feminization in men. complexion. They help the body fight the ill effects of these diseases and promote healing. But those are the only ones I prefer to take apart from ginko biloba.There are many other supplements. Both of these substances are highly controversial. they are illegal. Steroids increase testosterone production which can lead to overly aggressive behavior. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. and low sperm count. general energy and well-being. They are used in treating a variety of health problems including AIDS. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. They can cause serious liver damage and even lead to liver failure. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders.
. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. They are naturally produced by the body. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. MENTAL TRAINING Mind Fitness. Following is a list of recuperation techniques and a description of them. perhaps it's better to cut down on the workouts and allow for your body to recuperate. You can get huge. it still takes time. Body building has long been thought of as a man's sport. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. A Healthy Emotional Life As you can assume. Even using various methods to help your body recover.Growth hormones stimulate the elements in the body that make muscles grow. It controls the way that you perform each action. They can make you bigger quicker. your mind is a powerful tool and it helps you through each step of your day. 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 more and more women are getting interested in it as well. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. but many body builders take them to basically tell their muscles to get bigger. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. a massage or soak in a hot pool will reduce the feelings of fatigue. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. At these times a good sauna. You will still need to take time to rest though. though. as well. They can be dangerous.
For example. The mind's health is quite an important aspect and. In addition. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. What's Healthy? For your mind to be in a healthy state. several key things must play a role. 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. you need to exercise your mind. believe it or not. such as a death or deception. your body's health is directly related. Although you may be wondering just how you can control your minds fitness. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen.Yet. When you are emotionally or mentally unfit. While life affects each one of us. First. you need to be able to effectively deal with it and then to move on. should something emotionally troubling happen to you. For this particular battle. Emotional health is an important battle that everyone must strive to improve. there is evidence that says that you can actually push off the onset by some time if you do the right things. There are many different ways that this can happen. plays a significant role in the quality of life and the longevity that you have in your life. for many people living in today's hectic lifestyle. there are many ways that your mind's fitness may not be the right level that it should be. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. including the simple fact that you may have to battle illnesses more often and with greater intensity. A Healthy Brain With the onset of Alzheimer's happening to more and more people. In fact. 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. Keeping your mind active. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. you need to be fully capable of thinking clearly. challenged and attentive is essential to your well being and this fight. the good news is that this can be one of the easier steps to take in total health and wellness if you allow it to be. it's anything but easy to make it through the day without dealing with some type of stress or pressure.
But. Believe it or not. but it also causes all types of physical problems for those struggling with it. you may think that you have nothing to worry about. During these times. This is a personal decision. Sometimes it may be important to remove the stressors from your life. mentally unstable and unfit. . mental turmoil and even times when they are so stressed that they can not function properly. and you.to react to critical situations. 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. Spiritual well being is a critical factor in maintaining your health. learning to effectively manage stress is important. you do all that you need to do and there's nothing limiting you. most people go through stages of depression. It can lead to various health issues physically. too. Not only does it pull you down through causing large amounts of emotional trauma. you can consider them. Indeed. 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. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. After all. of course. the right social activity is one way to improve your emotional health. but that's not a common occurrence. While there isn't always a need to be religious or spiritual. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. Where Are You Now? When it comes to determining how mentally fit you are. it can often play a role in the way that you see your life as well as in your emotional state of mind. Those that are spiritually fit. too. For those that do believe in a Higher Power. It can help you to tackle even challenging tasks with more ease and with success. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. While you can't take away everything in your life that causes stress.
. 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. Do you feel anxiety. Do you have physical pain that is not the result of an injury? This could be stress related! 2.Yes. 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. 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. stress and angry often? What does it feel like and how intense does it get? 5. For the most part. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. too. It's easy to go to the food to get the satisfaction that you need. Yet this is a dangerous situation. While food never used to be so readily available. this is one of the prime reasons that they are overweight or unhealthy in their diets. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Do you hate the life that you are leading. although you may not realize it. Emotional eating is eating when things go bad. While you may not want to do this. For example. Improving the fitness of your mind not only improves your daily life but increases your longevity. ask yourself these questions. If you have trouble sleep. your mind can be struggling at the same time. Be honest. 1. now. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. For many millions of people. then you should be considering the vast number of mind fitness needs you may have. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. or are eating whenever you feel like it. Do you struggle to make the goals that you set for yourself? 4. consider this scenario that happens over the span of time. it hurts to hear but just like your body goes through illness. To determine where you stand in mind fitness. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim.
Emotional eating is one of the hardest cycles to break. you hate your job so much that the only thing that makes it feel better is eating something bad for you. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. You decide you need a big. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. 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 aren't any good. . though. you didn't do the job right. your self esteem drops. In fact.You begin by getting stressed at work. A health self esteem is one that's confident but not overly macho. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness.. You can't make the right decisions. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. You become upset at yourself. you almost purposely make the situation worse by eating bad. you find yourself in even more problems. The first step in fighting the way that food makes you feel. As your self esteem drops. You should be able to feel confident in the decisions that you make and in the way that your life is moving.. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. 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. Soon. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. which includes emotional eating. you are not fitting well into your clothing. In just a bit we'll talk about some of the ways that you can have good mind fitness. and you'll see differences in the way that you feel and the way that you see the world.these are all things that people end up saying to themselves when they are emotionally depleted. Incorporate as many of these things into your life as you can. Soon. Just look at you. it's also one of the worst things you can do for both your physical and your mental health state. Now. yet if left intact.. is to recognize that there is a connection between the way that you feel and the way that you eat. You then find yourself dealing with pressure from the boss. You are a failure. fatty lunch. the pounds are creeping onto your hips.
You should always strive for a lifestyle that's positive with those in your family and your friends. Commit to going out and having fun. Then. Although challenging. you need to be able to say. This allows your mind to repair damage and it allows you to improve your network of friends. 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. If your boss says that the job wasn't good enough. Relationships take time and work. Just putting on a beautiful outfit can make you feel good about yourself. Getting away or even just finding time to play a board game is essential. Don't take friends for granted because they won't be there when you need them the most. how can you build a social network of people that you can rely on? Make time for those that you already have. Learn to take criticism positively. Those that dress well. Those that have people around them to support them do well in many more aspects of their lives. If you are married. at least one time per week. its fun to have people around too! But.Accept those. whatever way is fun to you. Getting down on yourself because someone doesn't like the job you did isn't okay. "Hey. ask what you could have improved on for next time. both physically and mentally. learn how to accept compliments and to take criticism. In addition. 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. Let's face. take care of the way that they look and those that do things for themselves are the most confident people out there. Build A Social Network A social network is a very important to your well being. Don't assume that they will always be there when you need them. In part of that comes the fact that if you want to have family and friends you . working through them and then letting them go. That means taking on the challenges that come up between people. work on improving them if you can and then do the best job that you can overall. that relationship alone will be one that you have to work on. even when you don't pay attention to them otherwise. 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.
physical risks and puts your entire well being at risk for emotional breakdown. A hobby. now you have it! You know what to do to make your lifestyle improved through these changes. too. Here's a quick look at the changes that you can make today that will increase your mind's power later and throughout your life. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. Managing Stress Its not easy job. allowing you to fend off Alzheimer's and other conditions like it. there are many things that you can do. use your brain power! You don't have to do any type of exercise with your brain physically of course. it is important for you to find solutions to those problems. For starters. . Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. If the situations that you are in provide you with high levels of stress. but you have to do it! Stress is one of the largest problems in health today. Your Overall Mental Fitness Plan So. You need to find something that you love to do. To help remedy stress.need to be a friend. Learning new things keeps the mind active and that means health. It hinders you throughout your life by causing unhealthy living situations. Asking questions. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. a physical activity. You should also use challenges to help power you through your day and your life. always keep yourself learning. by relieving stress. You'll feel good about life and your social network. getting the answers and working at it helps to improve the brain's function. find an outlet. Stress affects your ability to function properly. or some other thing that really brings you happiness is necessary to have. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. but mentally you do! For starters.
By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Drinking And Drugs Each of those three things. Lifestyle Fitness. they are not everything. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Improve them. There are no ifs about it. mental and emotional benefits right away. Smoking. It will cause cancer eventually in your lungs. smoking will eat away at your lungs and will cause cancer. this one will be structured a bit different. Too Your lifestyle is the way that you live your life. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. is a problem for your health and your ability to make it through the life you have. Improve your brain's fitness by challenging it through new adventures. drinking and drugs. It also helps to make it through difficult times when you have someone by your side. If you can't think of anything. continuous learning and through challenges of all types. and physical fitness increases. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. 4. 5. You probably already know the risks of what these things can do to your life. Unlike the other chapters.1. smoking. Improve your stress levels and see physical. Improve your social network to reduce stress and to improve your quality of life. Make changes like these today and see results today. Working on this is hard. but you may not realize the extent at which it takes to improve them. You Are What You Do. . Keep your self esteem positive. Each decision you make throughout the course of the day plays a role in your fitness. 3. 2. 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. Do things that are enjoyable to you. learn something new. For example. but feeling good about yourself is a must for overall health.
It's the time that your body heals from the exertions of the day. then you aren't getting the right amount of sleep for health. Sleep Do you sleep ? No. This can only happen if you stop soon enough. you need to remove these problems from it. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. but the . You need this time for your mind to. you destroy your body slowly and methodically. For one. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. even if it is one of the hardest things you will have to do. You kill brain cells. others can't. Why is sleep so important ? There are actually several reasons. Your lifestyle fitness requires that you get quality sleep each night. find a method to stop smoking and do it. When you quit early enough. refresh and give yourself the best chance at improving tomorrow. If you are facing problems with insomnia or are struggling to get to sleep. Stress hurts more. Some damage can be fixed through healing over time. 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. sleep is the body's time to relax and to recoup what it's done all day. your energy increases. It's a time to restart. your body can repair the damage that you have done to your lungs. your stress levels DO go down and you can feel better about the life you are living. Those that don't get enough sleep are not capable of performing at their best physical or mental level. talk to your doctor about it. They aren't able to improve the level at which they can function and they make bad mistakes. To improve your fitness. smoking is something that you can stop. You will find that your health increases. To improve your lifestyle and to extend your life. physical ailments hinder you more when you don't get enough sleep. though.Rest is one of the most overlooked parts of an exercise regimen. you put your life at risk and you destroy the organs in your body. Drinking and drugs are just as bad. There may be an underlying medical condition that could be causing it. It's the way that your mind works through problems.But. Smoking and drugs are simply a no no.
being awake for 24 hours has the same physical effect as a blood alcohol content of 0. You're better off waiting until the next day when your body has been given proper rest. Try having some white noise in the room like a fan running. your body is doing exactly what you have been asking it to do during your workouts . . If you work up a sweat before trying to sleep. • Establish both a regular sleep cycle as well as a pre-sleep routine. Some people disagree with this theory. you should never work out after not sleeping the night before. Lack of sleep can have an intoxicating effect on your body. • Try having a light snack before bedtime. During the suspended state of animation you are in. • Get at least eight hours of quality sleep per night. Working out in this state has its obvious downside. According to the Journal of Applied Sports Science. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Body temperature has a huge effect on our ability to fall asleep. • Don't drink a lot of fluids before sleep. • Keep your bedroom dark and cool. Just as you'd never head to the gym after drinking a few beers at your local tavern. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. but you'll have to use the bathroom more often as well which will disturb your sleep. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. it can distract from your ability to fall asleep. your lack of muscular coordination places you at a much higher risk for injury. Muscle adaptation and growth often occurs at night. but if you go to bed on an empty stomach. For starters. Make sure this snack is light. which is above the legal driving limit in most states. This will help you signal your body that it's time to think about resting. especially tea or coffee. Not only will the caffeine keep you awake. you start to feel sleepy.reality is it is actually a quite important principle. though. As your body temperature lowers.build muscle.096.
it is also vital in helping your body recover and ultimately grow like you want it to. . • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. your home life. Financial fitness isn't something that we'll stress for too long here. growth hormones are also released. but it is something to make part of your overall guide to living a long. there are many ways that you can overcome them. healthy lifestyle. Growth hormones are very important in increasing muscle mass. and even your physical health. You worry about money and end up facing financial hardships that move into your work life. If you are having problems with sleeping. During a workout.While your body is sleeping. but the majority of this happens while the body is at rest. As you know. • Don't do stimulating things before bed such as watching television or working on a project. but it really can be. your marriage. Your body can recover and repair any damage you did during the day while you are at rest. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Just think of the role that money plays in your everyday life. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. your body's synthesis of protein increases. stress causes a wide range of health concerns for your body. • Don't eat before bed. This is what makes you grow. at least two hours beforehand. Money is one of the largest causes of stress in people every single day. Just as sleep will give you more energy. A majority of growth hormones are also released when the body is in the sleep state.
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.
• www.com This is another super website where you can find tips and tricks about how to maximize your workout.getbig. You will get the most information by joining their website. You will find more information than you could have ever hoped for on this website including tips on nutrition. • www. 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. where to find supplements. Ask around when you are in the gym.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. The Internet is another invaluable resource for body building information. or network with others in social settings.bodybuilder. this author depended on several of these websites for information.abcbodybuilding. You will find a whole new world opening up around you! . but it's free. and it will open you up to all sorts of insights into this great sport.com This site is nothing less than amazing. as well as pictures of people who have made amazing transformations through a body building program. Look around you and find what works for you. In researching this book.Nothing can really compare to personal advice and guidance. These are only a few resources you can check out as you begin your body building quest. sample workout plans. Here are a few you should really check out: • www. and ways to prepare yourself for competition. contest schedules and results.