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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.
When each part of the machine is cared for.Imagine walking alone at night and really feeling safe because you are physically strong. for example. Sorry if I sound overly patronising. then. Well I can go on about the benefits of fitness and will do so later in this book. it became something that you didn't think twice about. Fitness is an essential part of life. "What am I staying in shape for?" To each person. is well maintained for many years. But. For most. you cut several years off the life of the car. you are shaving away days. You'll learn many things that you'll be able to implement immediately to start experiencing success. it will last many years longer. it can be that simple to be healthy. for example you don't change the oil in it. When the machine is neglected either in part or in the whole. Really. That's costly to you.) Fitness is about SURVIVAL. but when you look at this as your body. because it's a habit. If a car. but remember that fitness is something that you can get into the habit of doing which makes it easy. then. Fitness is a term that is used to help define the ability to stay in the best physical shape. you likely hated it. You may ask. Let's make fitness fun. weeks. it is a matter of staying healthy as long as possible. . then the machine won't run well and eventually won't run at all. once you learned how to do it. this will be something different. When you were learning how to do them. Your body is designed to work as a machine. everything but so long as I am still fit and strong and healthy . When you were three you were probably taught to brush your teeth. If it isn't taken care of. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Imagine having a greatly increased sex drive.That's what gives me the POWER to SUCCEED. Do you worry about brushing your teeth today? No. That's what we want you to think of when you think of fitness. and even years off of your life when you don't take care of your machine (your body. You learned to put your clothes on. the entire machine works the best that it can. You could take all of my money. Others may need a certain level of fitness for their employment. Fitness is not something that you have to struggle with. all of my friends. Others may be recovering from an illness or injury.
it's an important first step.Overcome the initial procrastination. Our first goal is to determine where you stand right now. you'll see that fitness can be easily mastered by you. You'll find excuses about not doing it. The same applies to experienced athletes that must alter or increase the training in a specific area . What do you see? If you are unhappy about any part of your body or training.such as a weight lifter adding cardio to beat belly fat. Nevertheless. Granted. chances are good that area of your body is bothering you because it's an unhealthy area. That's not true. For me it's a bit of belly fat. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You will be sore and tired. You'll claim that getting fit is just too hard. but it may hurt your ego a bit to do it. You just can't give up what you love. IT WONT BE EASY AT FIRST. In fact. . Don't worry. if you have the will power to save your life by sacrificing for just a few weeks. the first weeks of learning to be fit and staying healthy will be the hardest. this is painless. You'll dread it. It's just something that you do.
You need this number to be there. There are several tools that you need to use to determine your health level currently. . the more prone to health risks you are. The higher this number is. Its important to do this to more firmy establish and prioritise your fitness goals. You can find calculators for many of these available to you free of charge on the web. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. this is generally 120 to 139/80 to 89. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. You need to use them to understand exactly where you stand right now. but it needs to be in a certain range to be healthy. 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. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body.Here are some questions for you beginners to ask to determine where you stand right now.this is part of the goal setting process. For adults. Ask your doctor where your blood pressure is. You need to begin by understanding that change needs to happen. Experinced athletes should also do a realistic self review .
Those that have a large midsection are the most prone to heart problems. the fat here is likely to be what kills you. Beginners . . Your kidneys. These three things are critical elements for you to take into consideration when considering where you stand right now. there's much more for you to consider. This is an important piece of information because of how vital it is to your health.What To Start With To get started with fitness. Your waist is important because it is the indication on your body of your potential health risk. your lungs and even your heart are suppressed. 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. if you are overweight. causing difficulty for each organ there. start by getting through these basic first steps. Those that have a larger midsection are most prone to health risks. But. In effect. your ideal weight is the weight that you should be.• Ideal Weight: In comparison to your height and body structure. The fat that is here will push into your body. ideally.
to improve on. Write them down and post them in several locations in your home. 2.1. suck in your gut and measure at your belly button all the way around using a tape measure. not at your doctor's office. Do this at home on a well programmed scale. 5. Meet with your doctor to talk about your overall health. Calculate your BMI. It's going to come down and that will be quite rewarding! 4. . Ask him for measurements of your blood pressure. Do it the same time and same way every time you weigh yourself. your heart rate as well as any other important factors he may be interested in you improving. Pull up your shirt. This will be your indication of your weight loss and health improvement. Determine that you are healthy enough physically to begin improving through diet and exercise. Get your weight. and to work on first. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. You need this to see just how unhealthy you are currently. Stand up straight. 3. Determine what's important for you to maintain. Measure your waist. Set your goals.
For others. I was very ill and thin. By understanding where you stand on these factors above. For others it will be less dramatic. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. inflamation syndrome. There's much to learn and improve on for most of us. Although many people start looking into fitness because they want to lose weight. For many that will mean losing weight. high cholesterol as well as other concerns even though they aren't technically overweight. you can begin to improve your health. If you don't think that you need to lose weight. Throughout this book. For me the impression made in the initial months was very strong because I made much progress in this time. People with some experience under the belt will need to examine their flexibility. that's not to say that you don't have health problems beyond that level. strength etc. With fitness everyday is a new beginning so you can always review your progress and set new goals. But. Therefore. that will mean improving other qualities of your life. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . I got into it because I was a drug addict. What You Will Learn So. that's great! You are one step closer to being healthy. Cardio Vascular fitness level. We will get into all of this indepth later in the book but for now the emphaisis is on the basics.Now that you have this done. you need to take into consideration the fact that overall health is in fact important to improve. fitness is not just about weight loss. I'll point you in the direction of improving your overall health. Many people are still at risk for high blood pressure. or giving up some addiction or bad habits.
Remember. Since your body is likely to be your largest factor impacting your life. though. Losing weight. But giving up serious vices is not easy and you are well advised to get professional medical advice. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. Most of us need 7-9 hrs sleep everyday. With your mind fitness. we will start there. for example. 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. we'll tackle what the healthy standard is. They used to tell us alot of bull that 6 hrs is sufficient. Its simply not true.some say they only need 4-6 hrs. smoking or drug use. That means insuring that your overall life is healthy in regards to the life that you lead. 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. and even fun. General Health: First things first. it doesn't do much good if you don't eat the right foods. isn't enough if you aren't eating the right foods even if you are losing weight. Those with eating disorders can also benefit from physical conditioning. GET ENOUGH SLEEP !!! Sleep . I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. The longest i went without sleep in the army was 5 days and 4 nights . Emotional stability is critical to overall health. While your body must be maintained as much as possible for health. the goal is to improve your stress level. especially of course if you are too fat. I normally need 9 if I'm training and eating heavily. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. I know your situation.Each of these aspects is very important. each aspect is just as important as the next. Throughout each of these aspects. help you to understand where you are and then help you to get to the goals that you have. Because each plays a role in your overall health. . Many of you will be fighting with some bad habits. I say hogwash and current medical research says the same. Namely alcohol. Sure you can function on less or more. we'll teach you how to improve your life through easy. When i was in the army they were very keen on sleep deprivation. ways. but 7-9 hrs is optimal. we mean making sure you are emotionally and mentally fit.
This means physically. give up the vices like drink and smoking. Your lungs supply your heart with the necessary oxygen. Your heart pumps oxygen rich blood to each cell in your body. actually. Not only will you feel great but you will have medical proof. Change your diet . Your body is a well designed machine. . get 7-9 hrs sleep every night. Stress and recuperation are also critically important and are covered in another section of their own. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. In fact if you are looking at changing your body composition I dare you to do before and after shots. I cover diet in another section because its very important.if its unhealthy. Each part of your body functions well because of the support that other parts play.So. I recommend you go to a good doctor and just get a general check up. even those things that you don't think about doing like your heart beating and your lungs breathing. This is so you can see the improvements in coming weeks and months. delivering fuel to it so that it can perform its duty. Your brain keeps everything working. the time has come to improve the way that machine is working.
your blood pressure and your body mass index are good indications of your overall health. to know what level of fitness your body is in. we need to address your body's ability to do what it needs to through being physically capable. What some people don't realize is why their body has developed as it has.Go to the library and read as much as you can on health and physiology. these fat reserves could be used. Your body is used to providing your muscles with the fuel that they need to work hard. If you don't work hard. You cant do that without the information in your head and I cant teach you everything in just one book. Your muscles are necessary for functioning but they have been built to be used. While your diet is something for the a later section. the same day at the same time each week. If you have problems with your legs. You may not physically be able to exercise . too. you need to take into consideration the vast number of measurements that we've already taken. Keep a log of this information so that you can see your progression. you should address these specific concerns. Well back in the time of the cave man. That means taking the measurements that we've listed. chances are good that your heart has been affected by it. too. That way. it's important for you to know where you stand health wise. Your job is to give your body what it needs to continue to perform correctly. Where Are You at? As we've mentioned. Yet. You should weekly weigh yourself. your body can't maintain a healthy muscle mass. Your weight. your neck. Talking to your doctor is a great place to start when it comes to determining your overall health. you can improve your overall health and then improve upon your situation by knowing how to. It would store food in fat so that when there wasn't enough food available. it goes further than this. What's Healthy? As we mentioned early. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. this could be a potential problem that needs to be considered. If you are overweight. the body had to do what it needed to so that you could stay alive. You shouldn't skip this step. not to sit idle. your arms or anything else. You should understand how well your body is working.
It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Gyms are big business. the sport of body building has been around for quite some time. As he became more popular. it's not the permanent solution. He became so successful. But. In the late 19th century. look at your body in other manners to determine what you can improve on. its going to improve. he was credited with the invention of the first exercise equipment marketed to the masses. Understanding where you are is difficult for many at first. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. coupled with the other fitness elements later throughout this book. It's a hard realization. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. chances are good that you aren't getting enough exercise and fitness into your life anyway. but it will get easier. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. Now. Again. In actuality. This competition was the basis for many . but remember your body is built to be used. that's a great sign. even if you aren't overweight. one step at a time.to a certain level. not to sit in a chair at a desk all day. personal trainers are making a tidy living helping people stay fit. Using your muscles and strengthening them are vital to improving health and fitness. he created several businesses around his fame and was among the first people to market body building products bearing his name. and body building supplements are at an all-time level of performance. pains or weight problems. Its not easy thing to do at first. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Our overall plan to improving your body's fitness level is through exercise. Exercise is something that some people hate and others love. If you aren't having any physical limitations. How Can You Improve ? Improving your body means improving your body's ability to move and function. the man known as the "father of bodybuilding".
nutrition was focused on more than ever. you heard of him right ? Through the years. 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. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. men around the world were inspired to become bigger in their physique. stronger. and body building equipment evolved into an effective means for working muscles in ways never thought of before. and the sport has evolved into a real competitive arena. Olympia competition that remains the most popular body building contest to date. but you'll need some information first.others to follow including the Mr. Women have started to take an interest in honing their bodies. When World War II broke out. body building has just grown in popularity becoming almost an obsession for many people. This book will guide you through some of the basics to get you started. and more aggressive in their behavior. In 1970. nothing will compare to actually getting to the gym and lifting those weights. . there can be a lot to learn. Training techniques were improved. Of course.
Your workout routines. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. After a while you will develop a natural sense for this. Aerobics can improve muscle function and growth. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. The three things of most interest to us in biochemistry are nutrients. Your body works with a natural cyclic rythym. training. By training. supplimentation and recuperation should all fit in with your optimal body routine. If you can do it with one. The components of physical fitness are as follows: Cardio respiratory endurance . Especially with the training and recuperation. and other activities and still have enough energy left over to handle any emergencies which may arise. Diet also has a significant influence over biochemistry. The nervous system prevents this from happening (thank heavens). The nervous sytem is quite remarkable. diet. consider this .can you do the splits ? Probably not. Well guess what. hormones and waste products in the blood such as lactic acid. But its a nerve reflex that prevents you. Nothing else. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Deeply tied in with all of this are your biocemistry and your nervous system.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Anerobics can aid the cardio system and reduce fat. If done in the right way the two are complimentary. 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. There is aerobic training which is best for cardio respiratory improvement and fat loss. . By balancing your training and recuperation you can optimize your biochemistry. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. then there is anerobic which is great for muscle and bone growth and strength. Components of Fitness Physical fitness is the ability to function effectively in physical work.Exercise Physiology Lets cover some basics about physical training.
sleeping. muscle power. from the Olympic-caliber athlete to the weekend jogger. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.the greatest amount of force a muscle or muscle group can exert in a single effort. Progression. knee) or any group of joints through an entire. Factors such as speed. Muscular endurance . Infrequent exercise can do more harm than good. agility.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Intensity.Muscular strength . Time.and following a good diet. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. . elbow. a person must exercise often. Regularity is also important in resting.the ability to move the joints (for example. and negatively affects one's health. To achieve a training effect. progressive training.the amount of body fat an athlete has in comparison to his total body mass. detracts from appearance. Excessive body fat detracts from the other fitness components. Body composition . and eye-foot coordination are classified as components of "motor" fitness. and Type. "FITT" Regularity. Flexibility . eye-hand coordination. reduces performance. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Appropriate training can improve these factors within the limits of each athletes potential. The principles of exercise apply to everyone at all levels of physical training. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. One should strive to exercise each of the first four fitness components at least three times a week. normal range of motion.
you must strive to conduct 5 days of physical training per week. athlets become better runners if their training emphasizes running. especially when training for strength and/or muscle endurance. Personally I have a cardio workout at the warmup stage. however. and flexibility should be performed each week to improve fitness levels. goals and motivation. it does not improve a 2-mile-run time as much as a running program does. and flexibility training will not improve any of these three components. time. 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.Intensity. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Overload. strength. The acronym FITT makes it easier to remember them. . and Type. muscle endurance. Three physical activity periods a week. then I do my weight training and perform stretches between my weight exercises. Specificity. Providing a variety of activities reduces boredom and increasesmotivation and progress. athletes should have at least three strength-training sessions per week.Balance. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Although swimming is great exercise. Thus. a program should include activities that address all the fitness components. with only one session each of cardiorespiratory. Variety. Recovery.since overemphasizing any one of them may hurt the others. Another way to allow recovery is to alternate the muscle groups exercised every other day. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. You will find that you can experiment and find the optimal routine for your metabolism. for example. at least three exercise sessions for cardio fitness. muscle strength. To be effective. These factors are Frequency. to obtain maximum gains in muscular strength. For optimal results. Training must be geared toward specific goals. Ideally. For example. Time.
The following training program serves as an example. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. Such programs. 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). Monday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. Wednesday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Stretching exercises are done in every training session to enhance flexibility. and cardio fitness is trained on Tuesday and Thursday. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. Unfortunately. By training continuously in this manner.and Friday are devoted to cardio fitness. During the second week. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. the greater the intensity of the exercise. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. . when coupled with good nutrition. and Friday. However. will help keep you super fit. and Tuesday and Thursday are devoted to muscle endurance and strength. if you have a hard run on Monday.With some planning. a five-day-per-week program is much better than three per week. Wednesday. In the first week. and those that exceed 90 percent HRR can be dangerous. Wednesday. For example. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. you may also choose to run on Tuesday and Thursday. all components of fitness can be developed using a three-day-per-week schedule. 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. Depending on the time available for each session and the way training sessions are conducted. However. it is the factor many units ignore. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. INTENSITY Intensity is related to how hard one exercises. The more energy expended per unit of time. and Friday.
To compensate for this. For example. if he is in excellent physical condition. Thus. graphic$$$$$$ When using the MHR method. With this information. at 90 percent MHR. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. at 60 percent HRR. an appropriate THR or intensity can be prescribed. For example. one must compensate for its built-in weakness. he can determine which percentage of HRR is a good starting point for him. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. the THR is figured using the estimated maximal heart rate. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). a 20. if he is in excellent shape. at 80 percent MHR. he could start at 85 percent of his HRR. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. a person who is in poor shape should exercise at 70 percent of his MHR. the group run will be too intense for some and not intense enough for others. at 70 percent HRR.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). one can be sure that the intensity is enough to improve his cardio fitness level. and. if he is in poor shape. A person using this method may exercise at an intensity which is not high enough to cause a training effect. One's ability to monitor the heart rate is the key to success in cr training. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. resting heart rate. if he is in reasonably good shape. graphic$$$$$$ Percent MHR Method With this method. . and. By determining one's maximum heart rate. As a result. if he is in relatively good shape.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. and relative conditioning level. A athlete determines his estimated maximum heart rate by subtracting his age from 220. If a athlete knows his general level of cardio vascular fitness.
a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.7. the athlete should monitor his heart rate. During the 10.second period. and immediately after exercising. In summary. The result is then added to the resting heart rate (RHR) to get the THR. the body will usually have reached a "Steady State" after five minutes of exercise. Thus. (See Figure 2-1 C. muscles. the percentage (70 percent in this example) is converted to the decimal form (0. As shown. as in the example. he must exercise harder to increase his pulse to the THR. This will let him determine if his training intensity is high enough to improve his cr fitness level. the product obtained by multiplying 0. the athlete should get a count of 27 beats (161/6= 26. At this time. then multiply this by six to get his heart rate for one minute. he should know his THR (the heart rate at which he needs to exercise to get a training effect). (See Figure 2-1A. an adequate level of fitness.83 or 27) if he is exercising at the right intensity. These arteries are located to the left and right of the Adam's apple. or maintain. use the THR of 161 BPM figured above. If his pulse rate is below the THR.) Yet another way is to place the hand over the heart and count the number ofheart beats. When the calculations produce a fraction of a heart beat. In this case.7 is added to the RHR of 69. When 91. (See Figure 2-lB. Before anyone begins aerobic training. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. the value is rounded off to the nearest whole number. For example. and lungs an adequate training stimulus.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. 160. To determine the RHR. or to see if one is within the THR during and right after exercise. particularly if they cannot find more than 20 minutes for cr exercise.70 and 131 is 91. Exercising at any lower percentage of HRR does not give the heart. and the heart rate will have leveled off. place the tip of the third finger lightly over one of the carotid arteries in the neck.7 results. a THR of 160.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.70) before it is multiplied by the HRR. .7 BPM is rounded off to give a THR of 161 BPM.) During aerobic exercise. He should count his pulse for 10 seconds.
the less intense the activity. during aerobic 70 percent HRR.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. a 40-year-old athlete with a low fitness level should. your body will work to improve its function by improving how much work your heart can do. A athlete who maintains his THR throughout a 20. To improve cr fitness. Here are some tips for you to get in aerobic training. . or duration.If his pulse is abovethe THR. the shorter the time needed to produce or maintain a training effect. Walking is a great place to start. the longer the required duration. talk to your doctor. he should do it five minutes into the workout. He should check his exercise and post exercise pulse rate at least once each workout. TIME Time. multiplied by six. For example. gives an error of six BPM. Using this figure. To find out if you have any limitations. since one missed beat during the 10-second count. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. In this type of training. It is inversely related to intensity. • Start with basic aerobics and work up as your tolerance increases. Another way to gauge exercise intensity is "perceived exertion. TYPE First we will discuss aerobic training. If not. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. refers to how long one exercises. The more intense the activity. If he takes only one pulse check." This method relies on how difficult the exercise seems to be. an athlete can easily find his own THR just by knowing his age and general fitness level. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. He should count as accurately as possible. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. the athlete must train for at least 20 to 30 minutes at his THR. then start with a basic program.
They must also be of sufficient duration and intensity (60 to 90 percent HRR). SECONDARY (Done with partners or opponents of equal or greater ability.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. though. . Swimming. .Running. -Basketball (full court). .Skiing (cross-country). and other physical activities are perfect for aerobics.Rope skipping.Bicycling (stationary).Stair climbing. . . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. elliptical machines.Bicycling (road/street).Jogging. bike riding. . . .Walking (vigorous). . • Move on to more aerobic style exercises. . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. .) -Racquetball (singles). as soon as your body allows for it. Your goal is to start with 10 minutes of continuous aerobics three times a week. . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .Swimming. running.Road marching. -Tennis (singles). You should try to increase this to 30 minutes three times per week.Exercising to music.Rowing. -Handball (singles). playing your favorite sport.
and legs. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. knees. he should do two things: 1) gradually buildup to running that frequently. and the feet strike on the heel and push off at the big toe. However. The faster the run. help prevent injuries. The most common injuries result from running and occur to the feet. to do this safely. INTERVAL TRAINING Interval training also works the cardiorespiratory system. athletes need information on ways to prevent running injuries. but can also be a major cause of injuries. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. The following style of running is desired… The head is erect with the body in a straight line or slightly bent forward at the waist. and. 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. Besides learning running techniques.) The toes point straight ahead. Some athletes may need instruction to improve their running ability. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. Every activity has its drawbacks and you must weigh the advantages and disadvantages. the faster the arm action. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. I prefer the rowing machine as It can avoid injuries associated with running. A well-conditioned athlete can run five to six times a week. Proper warm-up and cool-down. ankles.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. The arms swing naturally from front to rear in straight lines. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. (cross-body arm movements waste energy. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . The elbows are bent so the forearms are relaxed and held loosely at waist level.
Step 2. it can be estimated from his last APFT by taking one half of his 2-milerun time. will be 3 minutes. each 440-yard lap should be run in 1 munute. 52 seconds long (1:56 + 1:56 = 3:52).) Thus.) Step 3. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. Recovery periods. Using a 2-mile-run time of 1600 minutes as an example. 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. therefore. . swimming. 56 seconds (1:56) for each 440-yard run. (2:00 minutes . (8:00 minutes/4 = 2:00 minutes per 440 yards.relatively short time and increase his running speed. and his estimated pace for 1 mile is one half of this or 8:00 minutes. If a athlete's actual 1-mile-race time is not known. The athlete's 2-mile-run time is 16:00 minutes. In interval training. He does this repeatedly with periods of recovery placed between periods of fast running. 56 seconds to 1 minute. Using the work-interval time for each 440-yard lap from Step 3. twice the length of the work-interval periods. rowing. bicycling. In this way. 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.1 to 4 seconds = 1:59 to 1:56. Determine (or estimate) the actual 1-mile-race pace. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. Using the time from Step 1. This type of intermittent training can also be used with activities such as cycling.mile run time. 59 seconds during interval training based on the athlete's 16:00. 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. These recovery periods. hiking. 2. the energy systems used are allowed to recover. the pace for an interval training workout is calculated as follows: Step 1.
the athlete varies the intensity (speed) of the running during the . Because of the intense nature of interval training. 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. athletes should start intervaI workouts with a warmup and end them with a cool-down. he may do it twice a week at the most. his recovery is quicker. As with any other new training method. As with any workout. he should do it once a week. the heart rate usually falls to around 120 to 140 beats per minute. there are two seconds of recovery. with at least one recovery day in between. At first. Thus. As the athlete becomes more conditioned. monitoring THR and using it as a training guide is not necessary. Because the heart rate is not the major concern during interval training. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR.rest ratio is 1:2. 56 secons by an easy jog of 440 yards for recovery. During the recovery interval.This can be done on a 440-yard track(about 400 meters) as follows: 1. He may also do recovery workouts of easy jogging on off days. another type of cardio vascular training sometimes called speed play. he should be ready for interval training. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. interval training should be introduced into his training program gradually and progressively. After a athlete has reached a good cardio vascular fitness level using the THR method. the workto. refer to Table 2-1. Each 440-yard jog should take twice as much time as the work interval (that is. It shows common 1 -mile times and the corresponding 440-yard times. 3:52). If he responds well. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. FARTLEK TRAINING In Fartlek training. 2. Follow each 440-yard run done in 1 minute. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. For each second of work. As a result.
However. As with all exercise. neither the running nor recovery interval is timed. athletes should start slowly and progress gradually. . These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. At first. many runners prefer Fartlek training to interval training. Each group starts its run at the same time. or on any other irregular terrain. the athlete varies the intensity (speed) of the running throughout the workout. Instead of running at a constant speed. Swimming. When ready. and the running is not done on a track. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. depending on the terrain and fitness level. through woods. The speed and distance can be increased gradually as the athletes' conditioning improves. the distance should be one mile or less. bicycling. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. Those who add non-running activities to their training may not improve running ability as a consequence. Alternate Forms of Aerobic Exercise Some athletes cannot run. In such cases. Cross-country runs have several advantages: they provide variety in physical fitness training. they may use other activities as supplements or alternatives. In Fartlek training. he runs hard for a few minutes until he feels the need to slow down. It consists of running a certain distance on a course laid out across fields. over hills. It should then be gradually increased to four miles. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. he starts with very slow jogging. and they can accommodate large numbers of athletes. At this time he recovers by jogging at an easy pace. It can be used as both a physical conditioning activity and a competitive event. Their drawback is that they require special equipment and facilities that are not always available. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus.workout. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. For these reasons. The unit is divided into ability groups using 2-mile-run times. The object is to cover the distance in the shortest time.
CYCLING . he should stop to check his pulse. in order to effectively train the cardio vascular system during swimming. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. This is because. athletes will help to ensure that they are working at the proper intensity. By modifying their THRs in this manner while swimming. adjust the intensity. etc. cross-country skiing. Non-swimmers can run in waist-to chest-deep water. in swimming. After five minutes.. Partial support of body weight by the water. They can also do calisthenics in the water. Compared with all the other modes of aerobic exercise presented in this manual (e. For injured athletes. compare it with his THR and. a athlete should set his THR about 10 bpm lower than while running. one's THR should be lower than while doing the other forms of aerobic exercise. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. Together these activities combine walking and running with moderate resistance work for the upper body. if needed. Body position that enhances the blood's return to the heart. walking.g. rope jumping.SWIMMING Swimming is a good alternative to running. For example. the heart does not beat as fast as when doing the other types of exercise at the same work rate. It is used to supplement running and develop upper body endurance and limited strength. Thus. cycling. Some advantages of swimming include the following: Involvement of all the major musclegroups. tread water. The swimmer should start slowly with a restful stroke.) in swimming alone. which minimizes lower body stress in overweight athletes. and do pool-side kicking for an excellent aerobic workout. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. running.
and increasing velocity. a athlete recovery at low speed and/or low should set his THR at resistance. . Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. It is enjoyable. The heart rate should be monitored to determine the intensity. He can increase the intensity by adding hills or stairs. and causes few injuries. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). the athlete can vary the speed and resistance and use periods of active For swimming. Athletes can alter the cycling intensity by changing gears. As the walker's fitness increases. A simple way to increase walking speed is to carry the arms the same way as in running. requires no equipment. unless walking is done for a long time at the correct intensity. adding hill Cycling should be work.Cycling is an excellent exercise for developing cardio 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. Dis. athletes can bicycle outdoors or on a stationary cycling machine indoors. WALKING Walking is another way to develop cardiorespiratory fitness. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. he should walk 45 to 60 minutes at a faster pace. For interval training. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. it will not produce any significant cardio vascular conditioning. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. However. After about three months.
Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Cross-country skiing is easy to learn. and the frequency and duration of rest periods. is easily learned. It requires little equipment. endurance. and is not affected by weather.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. may be done almost anywhere. They should attain and maintain their THR to ensure a training effect. However. Rope jumping. A beginner should select a jump rope that. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. golf courses. boots. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. and the intensity may be varied as in running. The work load is determined by the difficulty of terrain. developing ever measured have been found in muscular and cr cross-country skiers. reaches to the armpits. however. these . with skis. and the time spent jumping should be increased as the fitness level improves. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. when doubled and stood on. the pace. and racquetball) involve bursts of intense activity for short periods.on country roads. The action is similar to that used in brisk walking. squash. Some of movement of the arms the highest levels of aerobic fitness and legs. Equipment is reasonably priced. Although some regions lack snow. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. open fields. one form or another of crosscountry skiing can be done almost anywhere . Some runners use it as a substitute for running during bad weather. and poles often obtainable from the outdoor recreation services. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and in parks and forests.
hops. Progressively working against resistance will produce gains in both of these components. challenging activity that combines exercise and rhythmic movements. . There is no prerequisite skill. the workout addresses every component of fitness. intensity. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. they may be an adequate substitute for lowlevel aerobic training. Workouts can be done in a small space by diverse groups of varying fitness levels. Because running increases endurance. One can move to various tempos while jogging or doing jumping jacks. and duration. jumps. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Warm-up and cooldown stretches should be included in the aerobic workout. it helps improve performance in racket sports. but the reverse is not necessarily true. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. they are closely related. If played vigorously each day. and it can be totally individualized to every fitness level by varying the frequency. or many other calisthenics. If strengthening exercises are included. It is a motivating. Although muscular endurance and strength are separate fitness components. In addition to cardiorespiratory fitness. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. bodybuilding athletes need a high level of muscular endurance and strength.
allowing you to lose weight faster. Muscular Contractions Isometric. . you also need to consider adding strength training to your workout. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. isotonic. With strength training. Muscle burns through fat faster. You don't have to have bulging muscles. you don't have to be a body builder here. at 180 degrees per second. strength training is a very essential aspect of making sure that happens. too. you do want to develop lean muscles that are strong and therefore healthy. 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. Now. with less likelihood of being strained or hurt through your daily exercises. as when pushing against a wall. movements or even in accidents. This requires the use of isokinetic machines. for example. affect it by varying the resistance throughout the range of motion. They are described here. you will be able to move flabby muscles and fat into lean muscles. They are able to be used easier.If you need to lose some weight.Strength Training Along with aerobic training. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. while not precisely controlling the speed of movement. Force is produced with no change in the angle of the joint. Isokinetic contraction causes the angle at the joint to change at a constant rate. sit-ups. Isometric contraction produces contraction but no movement. Strength training is essential because it allows you to improve the way that your body works. and the lifting of weights. Common examples are push-ups. To achieve a constant speed of movement. But. There are other resistance-training machines which.
Each type of contraction has advantages and disadvantages. To understand the principle of overload. and each will result in strength gains if done properly. the overload must be applied thoughout the full range of motion. To obtain optimal gains. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. so there is more muscle soreness following eccentric work. on the upward phase of the biceps curl. This is a concentric (positive) contraction. The nature of the eccentric contraction. the muscle may be able to handle more of an overload eccentrically. Actually. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. makes the muscle and connective tissue more susceptible to damage. When a muscle is overloaded. it adapts by becoming stronger.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. in return. During the lowering phase of the curl the biceps are lengthening. As a result. however. Isotonic and isokinetic contractions have two specific phases . may produce greater strength gains. This greater overload. the biceps are shortening. For example. Exercise a joint and its associated muscles through its complete . This is an eccentric (negative) contraction. whether by isometric. or isokinetic contractions. while in the eccentric phase (elongation) the muscle returns to its normal length. In the concentric phase (shortening) the muscle contracts.the concentric or "positive" phase and the eccentric or "negative" phase. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. isotonic. it is important to know the following strength-training terms: Full range of motion.
One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. Set This is a series of repetitions done without rest. it adapts by becoming stronger. . This is crucial to strength development. one repetition has been completed. or isokinetic contractions. Muscle Failure This is the inability of a person to do another correct repetition in a set. Similarly. When a muscle is overloaded by isometric. A 10-RM is the maximum weight one can lift correctly 10 times. isotonic. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.
For example. recovery.) A better and easier method is the repetition maximum (RM) method.Principles of Muscular Training To have a good exercise program. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. The exerciser finds and uses that weight which lets him do the correct number of repetitions. OVERLOAD The overload principle is the basis for all exercise training programs. For example. The weight should also not be too heavy. and variety. balance. the resistance is too great and should be reduced. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. In other words. the muscle must be overloaded. the workload to which it is subjected during exercise must be increased beyond what it normally experiences.70 = 140 pounds] to get 70 percent of the 1 -RM. specificity. 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. These principles are overload. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. he momentarily cannot correctly do another repetition. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. If one cannot do at least three repetitions of an exercise. progression. . This weight is the 8-12 RM for that exercise. multiply 200 pounds by 70 percent [200 X 0. regularity. if a athlete's 1 -RM is 200 pounds. However. the weight selected should be heavier and the RM will also be different. to develop both muscle endurance and strength. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. For a muscle to increase in strength. Although the greatest improvements seem to come from resistances of about 6-RM. the seven principles of exercise must be applied to all muscular endurance and strength training. The weight should be heavy enough so that. (For example. an effective range is a 3-7 RM. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. after doing from 8 to 12 repetitions. to achieve enough overload.
the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. When a athlete can correctly do the upper limit of repetitions for . the athlete must always strive to overload his muscles. the greater the number of repetitions per set.Using any combination of the above.Increasing the number of sets.Athletes who are just beginning a resistance-training program should not start with heavy weights. If the workload is not progressively increased to keep pace with newly won strength.Reducing the rest time between sets. An overload may be achieved by any of the following methods: . The key to overloading a muscle is to make that muscle exercise harder than it normally does. . They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. PROGRESSION When an overload is applied to a muscle. his RM should be determined from an analysis of the critical tasks of his sport. there will be no further gains. (Good form is more important than the speed of movement.) . To develop muscular endurance. but the gain in strength will not be as great. With continued training. the greater will be the improvement in muscle endurance and the smaller the gains in strength. Whichever RM range is selected. most athletes will benefit most from a resistance training program with an 8-12 RM. This is his 12+ repetition maximum (12+ RM). However.Increasing the resistance.Increasing the number of repetitions per set. when an athlete trains with a 25-RM weight. For example. gains in muscular endurance will be greater than when using a 15-RM weight.Increasing the speed of movement in the concentric phase. . Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. . it adapts by becoming stronger and/or by improving its endurance. To optimize a athlete's performance. .
he feels the muscles on each side of the joints where motion occurs.12 RM). it is usually time to increase the resistance. The principle of regularity also applies to the exercises for individual muscle groups. the principle of regularity is violated and gains in strength are minimal. He then should increase the weight by about 5 percent but no more than 10 percent. For example. To improve his muscular endurance and strength. He should continue with that weight until he can do 12 repetitions correctly. The athlete slowly does work-related movements he wants to improve and. the athlete must do resistance movements that are as similar as possible to those of doing the task. but three workouts per week are best for optimal gains. Sporadic exercise may do more harm than good.the set without reaching muscle failure. at the same time. if his goal is to do three sets of eight repetitions of an exercise. A athlete can work out three times a week. if his plan is to do 12 repetitions in the bench press. In a multi-set routine. this upper limit should be 12 repetitions. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. then increases the resistance by no more than 10 percent. Exercise must be done regularly to produce a training effect. but when different muscle groups are exercised at each workout. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. He continues to work with that weight until he can complete all eight repetitions in each set. in a given task. strength training for the identified muscle(s) will be beneficial. In this way. REGULARITY Exercise must be done regularly to produce a training effect. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. For most athletes. If the athlete's performance of a task is not adequate or if he wishes to improve. These groups can be identified by doing a simple assessment. RECOVERY . he ensures maximum carryover value to his chosen sports. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8.
There should be at least a 48-hour recovery period between workouts for the same muscle group. I recommend that you remain at this level for at least three months. The muscles must be allowed sufficient recovery time to adapt. and Saturday. when doing bench press. Normally. you're also training secondary muscle groups at the same time. the recovery time between sets should be 30 to 180 seconds. Someone at beginners level should work out all three main muscle groups. the arms. For beginners. For example. so that the same muscle or muscle group is not exercised on consecutive days. but they should allow at least one days recovery and between workout days. the legs can be trained with weights on Monday. 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. MUSCLE GROUPS There are three main muscle groups. Sample workout routines are provided for someone at this level of training. Thursday. Wednesday. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. . For example. The recovery time between different exercises and sets depends. you will be training your shoulders and arms to some extent as well as the chest. There are also secondary muscle groups. then you simply repeat the sequence once again. and Friday and the upper body muscles on Tuesday. you may train your legs. 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. It's important to note that when training the primary muscle groups. Recovery is also important within a workout.the neck and the midsection. You can move on to a four day routine. on the intensity of the workout. and it's okay to work out all three muscle groups in each workout. This is because when you train the primary muscle groups you also train the secondary ones. Following this you would have a day off. When exercising in this fasion. the legs. There should be at least a 48-hour recovery period between workouts for the same muscle groups. Beyond this basic level of training. Consecutive days of hard resistance training for the same muscle group can be detrimental. the upper back and the thighs. at this level. and it is possible to have more than one day off or to put the rest days in between which ever days suit. The chest. in part. the primary muscle groups should always be trained first in the workout. So for example.
There's little point in exercising at all if you only intend to do it for three months. 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. while activating the opposing muscle results in the opposite. But training at this level is not recommended for basic or intermediate level athletes. If you do use too much weight. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). BALANCE When developing a strength training program. If you go for a run on one day. do not hesitate to take a rest and spend some time recuperating. movement. Most muscles are organized into opposing pairs. If curls are done first. as a result. When planning a training session. It's always important to judge by the feeling in your muscles and your general energy level. It is important to do exercises that work all the major muscle groups in both the upper and lower body. follow an overhead press with a lat pull-down exercise. in turn. For this reason. . The latissimus dorsi muscles will not be overloaded and.Beyond the four-day routine are five and six day routines. This technique helps ensure good strength balance between opposing muscle groups which may. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. you can train your upper body. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. reduce the risk of injury. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. Examples of these workouts are given later. 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. For example. Split routines can also be used to integrate cardio training with weight training. Activating one muscle results in a pulling motion. then the smaller muscIes. followed by the muscles of the upper back and chest. Personally. for example then the following day. As a result. they may not benefit very much from the workout. When you are ready for a day off. I have seen this happen many many time's. Sequence the program to exercise the larger muscle groups first. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. For example. or pushing. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down.
VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. improvement will occur. changing the exercises. and altering the volume and intensity are good ways to add variety. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. both should know how to use the equipment and the proper spotting technique for each exercise. and neck. A natural tendency in strength training is to see how much weight one can lift. The athlete should periodically substitute different exercises for a given muscle group(s). who can observe his performance as he exercises. and phases of conditioning. or spotter. when in the field). safety. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. Using different equipment. exercise selection. Correct breathing is another safety factor in strength training. Lifting too much weight forces a compromise in form and may lead to injury. However. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . The athlete should never hold his breath.training program can be very boring. namely. for variety or due to necessity (for example. abdominal.then the arms. There are also other factors to consider. As long as all muscle groups are exercised at the proper intensity. and they may also produce better results. 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. The weight lifter should always do weight training with a partner. he can do squats with a barbell instead of leg presses on a weight machine. Also. as this can cause dizziness and even loss of consciousness. Each athlete must understand how to do each lift correctly before he starts his strength training program. he can switch to partner-resisted exercises or another form of resistance training. Breathing should be constant during exercise. A poorly designed strength. As a general rule. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. To ensure safety and the best results. For example. low back.
low back. The exercise should provide movement at more than one joint. especially beginners. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. This is because the exercises have been selected purely for for their strength properties. increasing strength is only secondary to someone that is serious about body building. The concentration curl. the pull-down exercise produces motion at both the shoulder and elbow joints. This will help him train a greater number of muscles in a given time.the floor. For example. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. only works the arm flexor muscles. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. shoulders. most of the exercises in the program should be "multi-joint" exercises. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. although an effective exercise. On the other hand. For example. Power lifting is probably safer than an Olympic lifting. EXERCISE SELECTION When beginning a resistance-training program. They should include those for the muscles of the leg. and inhale during the negative (eccentric) phase as the weight returns toward the floor. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. and so forth. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. an exercise like concentration curls for the biceps muscles of the upper arm. These exercises will be detailed in a following section. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. and not for . For most people. but are good for developing strength. Also. only involves the elbow joint. however. Usually eight wellchosen exercises will serve as a good starting point.
and ligaments. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. he should use progressively heavier weights. if he can do more than 12. . Also less rest is taken between sets during the workout.any traditional reason. Several different circuit training routines will be given in this book. P. joints. A training is one particular form of circuit training. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. because the beginner must concentrate at first on learning the proper form for each exercise. Power lifting exercises will also be explained in detail in their own section. During the second week. By the end of the second week (4 to 6 workouts). conditioning. the weight should be increased. During this phase. If he can do only seven repetitions of an exercise. the weight must be reduced. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. This is very important. and with higher repetitions usually between 12 and 20 reps. 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 do one set of 8 to 12 repetitions for each of the heavy resistance exercises. he should increase the weight until he can again do only 8 to 12 repetitions. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. and maintenance. When he can do more than 12 repetitions of any exercise. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. Circuit training is done with lighter weights. H.
one can maintain them by training the major muscle groups properly one or two times a week. After an appropriate period of rest. The emphasis in this phase is no longer on progression but on retention. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. and so on. 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. 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. throughout his life. Although training three times a week for muscle endurance and strength gives the best results. It does not hold back the more capable performer by restricting the number of repetitions he may do. unlike exercises performed in cadence or for a specific number of repetitions. The maintenance phase should be continued throughout his career and. Maintenance Phase Once the athlete reaches a high level of fitness.This usually involves an increase in weight of about five percent. The exercise period. 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. third. set of that exercise is done in an equal or lesser time period. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. This process continues indefinitely. If he stops making progress with one set of 8 to 12 repetitions per exercise. is required to reach and maintain peak fitness levels. however. a second. As with aerobic training. the maintenance phase is used to maintain that level. As long as he continues to progress and get stronger. The use of timed sets. . Instead. recovery period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. ideally. As time goes on and he progresses. 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. More frequent training. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine.
those muscle groups worked by the sit-up or pushup event.5 minutes. This is because the muscles worked by those two exercises will already be pre-exhausted. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. do timed sets to improve push-up and sit-up performance. several of these will be given. Following this sequence ensures that all major muscles are worked. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. or give priority to. This is done by lengthening the time period of any or all timed sets. by increasing the number of timed sets performed. perform a workout to strengthen all of the body's major muscles. and to be assured that all emergencies can be met. feet-elevated. Below. abdominal twists. When . a muscle endurance or strength training workout should not be designed to work exclusively. or by any combination of these. This ensures continued gains and minimizes boredom. different types of push-ups (regular. close-hand. Thus. As the athletes' levels of fitness improve. At the same time. by decreasing any rest period between timed sets. the difficulty of the activity can be increased. as a general rule. This having been said. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. abdominal curls. and so forth) and sit-ups (regular. here is a very time-efficient way of conducting push-up/sit-up improvement. In this way. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. a training regimen which exercises all be developed and followed. 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. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. Then. when a athlete performs a workout geared to develop muscle endurance and strength. To add variety and increase the overall effectiveness of the activity. the best procedure to follow when doing a resistance exercise is as follows. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. Thus. and so forth) can be done. First.Timed sets can be applied to improving athlete's sit-up and push-up performance. and vice versa. wide-hand. To meet this goal. For this reason.
it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. In the same way. To ensure a good. With this approach. This program also includes exercises to strengthen the neck muscles. balanced workout. and make adjustments accordingly. because of the nature of the situp. rest intervals must be placed between timed sets. Thus. It has some duplication with respect to the lat pulldown. If this happens. the times listed in the chart above may prove to be too long or too short for some athletes. major muscle groups. When using timed sets for push-up and sit-up improvement. and biceps curl. pay attention to how the athletes are responding. graphic 3-6@@@@@@ . For example. During a timed set of push-ups. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. as in any endeavor. The beginning weight-training program will work most of the important. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. However. where they are located. several timed sets of push-ups can be done followed by several sets of situps. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. an athlete may reach temporary muscle failure at any time before the set is over. Finally.performing this type of workout. he should immediately drop to his knees and continue doing modified push-ups on his knees. for the more advanced lifter. or vice versa. The exercises should be done in the order presented. Major Muscle Groups In designing a workout it is important to know the major muscle groups. athletes can before doing the other. athletes must set goals for themselves. for the beginner.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. For example. and their primary action. It is a good program for beginners and for those whose time is limited. this program may overwork some muscle groups. This applies when doing each timed set.
relaxed position (prestretched). Do not twist. • Consider working with a physical trainer. you'll want to increase this number over time to at least 30 minutes per day three times per week. you should add in ten minutes per day three times per week at least. This small investment of time and money will allow you to improve your overall muscle mass faster. lurch. and inhale during the eccentric (negative) phase. You'll enjoy it and you'll see improvement in the tone of your body quickly. and return the weight to the starting position in a controlled manner during the eccentric phase. Exhale during the concentric (positive] phase of contraction. and more effectively. With strength training. and safety. Perform all exercises through their full range of motion. and end the concentric phase in a fully contracted position. Always use strict form. Again. then the smaller ones. This helps to increase motivation. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Accelerate the weight through the concentric phase of contraction. This can cause serious injury. the intensity of the workout. • Work with a low amount of weight first. or arch the body. Exercise the large muscle groups first. Begin from a fully extended. • Change up the exercises that you do so that the process is easy and fun. 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. or with the correct equipment training alone is OK too. lunge.Here are some tips for exercising through strength training. Always breathe when lifting. . Remember to include ten minutes before and after your workouts for warm up and cool downs! Key Points to Emphasize: Train with a partner if possible. Otherwise you can have a training partner to help with spotting.
dips. Never increase the resistance used by more than 10 percent at a time. Sandbags may seem unusual but have some advantages. sandbags. Train the whole body. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Although many towns have excellent strength-training facilities. The weight of the bags can be varied depending on the amount of fill. For example. but the rest of the body must also be trained. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Pull-ups. but not more than 96 hours.Allow at least 48 hours of recovery between workouts. All that is required is for the athlete. not just specific areas. As with all training. situps. and single-leg squats are examples of exercises which use a person's body weight. Alternate pulling and pushing exercises. Concentrating on weak areas is all right. However. there are limits to the type of training that can be done. to let the body recover and help prevent over training and injury. and follow the principles of exercise previously outlined. three times a week. Sandbag exercises are very effective in strength-training circuits. or partners. it is unreasonable to expect that all folks can use them on a regular basis. Whether the training uses expensive machines. athletes should warm up. They can improve an untrained athlete's level of strength. pushups. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Ensure that every training program is balanced. the development of strength does not require expensive equipment. . follow triceps extensions with biceps curls. safety is a critical factor. Progress slowly. the result is largely the same. cool down. to progressively overload his muscles. The availability of facilities may vary. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Exercise Programs When developing strength programs for people.
The longer the partners work together.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. the more effective they should become in providing the proper resistance for each exercise. Workouts are designed to focus on certain muscle categories. Weight training uses a variety of specialized equipment designed to target specific muscle . It is achieved through muscle conditioning. It uses the force of gravity to oppose the force generated by muscles through contraction. increased caloric intake. and rest. They must communicate with each other to ensure that neither too much nor too little resistance is applied. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. The speed of movement for PREs should always be slowand controlled. Weight training develops both strength as well as the size of skeletal muscles. As a general rule. the negative part of each exercise should take at least as long to complete as the positive part. and foods are consumed with the intention to build the body's metabolism and increase mass. Following are descriptions and illustrations of several PREs. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. weight training. This section will focus on weight training for body builders. More than one exercise per muscle group may be used. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. the second half of each repetition as the exerciser returns to the starting position). 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.
Some of your muscles might be naturally stronger than others. The basic principles of weight training are pretty much the same as those of strength training. If you want to undertake it yourself. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Personally I have never used a personal trainer or even a training partner. Weight training is one type of strength training using weights as the primary force to build muscle mass. Strength training focuses on increasing muscular strength and size. or shape. These trainers can suggest specific workouts for you to begin with. Different weights will give different types of resistance. the overall tone of that muscle will grow over time. endurance. 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. exercise types. The specific combination of reps. you should not just "jump right in". dumbbells. EXERCISES .groups and movements. they are both similar to each other. Most gyms offer the services of a personal trainer that comes with the membership fee. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Some people refer to weight training as strength training. While they are not exactly the same. we'll define some common exercises for clarification. size. pulleys. sets. you risk muscle injury which could hinder your progress. When your muscles are resisting a weight. You need to build up your strength and over-working your muscles can cause more harm than good. If you don't use good form in weight training. I find I can concentrate better working out by myself. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Building up slowly allows muscles to develop appropriate strengths relative to each other. Equipment used in weight training include barbells. If you are a beginner at weight training. and weight depends upon the desires of the body builder. sets. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Another form of weight training is resistance training. First. and weight moved to cause desired increases in strength. It involves a manipulation of the numbers of reps. exercises. tempo.
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
let's look at a couple of sample workouts. Lower the bell to your upper chest or your chin depending on which is more comfortable for you.Hold a barbell with hands a little closer together than shoulder width. 2 dumbbells. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. they will have many specialty machines that will work specific parts of your body. . This exercise can also be performed with dumbbells or seated on a weight bench. Stand with your legs about shoulder width apart and lift the barbell to your chest. you will use a barbell. shoulders military press. Lock your legs and hips and keep your elbows in slightly under the bar. front dumbell raise Standing Military Press For this exercise. If you are going to join a gym. seated or standing or with 2 dumbbells and your palms facing in. military raise. Lie on an incline bench and position your head at the top. dumbell press. Press bar overhead to arm's length. Return to the starting position. Employees at the gym can help you with proper use of the machines. Now that you know what exercises to do. The exercises listed above can be done either in a gym or in your home. side dumbell raise. Keep your upper arms close to your head. This can also be done with straight bar. front barbell raise. Press the bar to arm's length over your head.
Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Keep your body and wrists straight. . keeping it close to your body. Let the bar hang straight down in front of you. Pull the bar straight up towards your chin.
Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise .Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most.
but not quite locked. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. With a smooth. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. lower the weight while simultaneously lifting the weight in your right hand. Hold a dumbbell in each hand with your palms turned toward your body. Make sure you are lifting the dumbbells up rather than swinging them up. Your feet should be about shoulder width apart. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Don't lean forward while doing this either or you risk injury to your back. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. so that both arms are in motion at the same time. . Then slowly lower them back down to your side again. controlled motion.Stand with a dumbbell in each hand. palms facing backward. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side.
Reach down and pick up a dumbbell with your right hand. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. look straight ahead instead of at the floor so you can keep your back straight. Droop your shoulders down as far as possible. Hold two dumbbells with your arms hanging at your sides. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Switch arms after one set. . Before starting. Your left arm should be locked at the elbow so it will support the weight of your upper body. The dumbbell should end up roughly parallel with your torso. Raise your shoulders up as far as you can go then slowly return to the starting position. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your back should be flat and almost parallel with the floor. Concentrate on pulling your elbow back as far as it can go.
Return slowly to the upper position.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. or adapted for use without the machine. You can also use a wider stance to work the inner quads even more. Stiff Leg Barbell Place a barbell on your shoulders. . This can also be done with your knees slightly bent. This can also be done holding a barbell. Bend at your waist with your legs locked. Firmly grip the bar with your hands almost twice your shoulder width apart. You can put your heels on a 1 inch block to further work the quads. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up. press the weight up back to the starting position. Standing Calf Raises This can be done with a specific machine found in a gym. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. not your neck. Keep your head up and your back completely straight. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. until your upper body is parallel to the floor. 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. Once you reach the bottom position. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.
Keep your head and neck in line with your torso so that you are looking forward. Your foot should be far enough in front of you so that when you bend your right knee. Pause briefly in this position. your knee should be directly over your toe. Complete a full set. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Slowly bend your knees. At this point. Position your right leg forward in a long stride. lower yourself until the knee of your front leg is bent 90 degrees. or alternate legs for each rep. your shoulders should be directly over front foot. Reach one foot back and place your toe on the box. Stand up straight. 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. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. your hips should be sitting back. Keep your opposite foot flat on the floor and point your toes forward. Your shoulders should be directly over your front foot. Place a barbell behind your head at the base of your neck. lowering your hips so your rear knee just clears the floor. then switch legs and repeat. If you have difficulty lowering yourself down this far. Lift your chest up and look straight ahead. raise yourself by pushing your hips slightly forward and up toward the ceiling. Return to the starting position. your thigh and lower leg form a right angle. sit your hips back (like you are going to sit in a chair). the more difficult the exercise. then slowly straighten your legs and raise your body back up to a standing position.the higher the box. Grasp the barbell with both hands with a wider than shoulder width grip. and straightening your leg.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . leading with your head and chest. and your chest should be directly over the middle of your thigh. and lean forward slightly at the waist. Keeping your front foot flat on the floor. Mid Section . At this point. Now. Keep your back tight and your chest out throughout the entire exercise. bend your knee (of your front leg). Lunges Place a barbell on your upper back.
Begin to roll your shoulders off the floor.don't cheat yourself by using momentum! Workout Routines Bulk Up . Focus on slow. Your shoulders should come up off the floor only about four inches. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. place them three to four inches apart and point your toes inward so they touch. or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench. controlled movement .Crunches Lie flat on your back with your feet flat on the ground. Continue to push down as hard as you can with your lower back. and your lower back should remain on the floor. Place your hands lightly on either side of your head keeping your elbows in.
. get sore but bounce back quicker since the muscular damage isn't as severe. it's important to start out slow and not push yourself beyond your limits. This can also be simple stretching exercises and deep breathing. With any workout. You can adapt it as needed to suit your workout goals. As a beginner. don't worry. This can be simple stretching as you get your body ready to work. you can work out more frequently than more advanced body builders. Day 1 . This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. It's a good thing for a bodybuilder to incur limited muscle damage. This is what bodybuilding is all about – a continuous cycle of one-step-back. 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. If the word "damage" makes you flinch. repeated over and over on a weekly basis. two-steps-forward. The reason is simple: as you get more experienced. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. begin with two sets of 10-12 reps each. A warm-up session prior to working out can not only help get your body ready for exercise. This plan is just a suggestion. you need to start out with some warm up exercises.Upper Body For the following exercises. Again. on the other hand. but your mind will get prepared as well.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. 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. Beginners. You can progressively increase the amount of weight you lift as you get stronger.
Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .Upper Body Increase your sets to 3 doing 10 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.Lower Body and Abs Again.12 reps each • Chin ups (get assistance if necessary) . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . • 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 .
Chest. and Abs Do three sets of 12-15 reps each. Day 1 .Rest If a four day workout plan is too much for you. Keep in mind that you won't get results as quickly with a fewer day workout. but if you need to start out slowly. consider starting out with a two or three day plan. Here is a sample three day workout. it can still be effective.• 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 .Back.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. . • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend .
but you can choose whatever foods you want to get what you need.Legs and Shoulders Do three sets of 12-15 reps each. Many people opt for a protein shake and a bowl of rice. When you consume protein and carbohydrates prior to a workout. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. This is to make sure that you have enough energy to make it through your entire workout.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .Biceps. During training. By doing this. your body can take advantage of that extra blood flow and work the muscles more efficiently. there is increased blood flow to the muscles. Triceps. . and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. you should eat some protein and carbohydrates.
Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. It's also a good idea to do your first set with very little weight. It describes calisthenic exercises for developing strength. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. coordination. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Be sure and rest between sets to allow your body to adjust and recover. athletes' . add a little weight and do the exercise again. you want to build your body. These include cardio endurance. flexibility. be sure to take note of how long it took you to get to that point. Circuit training is a term associated with specific training routines. This is to get the blood flowing through the muscles. try more weight. Circuits can promote fitness in a broad range of physical and motor fitness areas. The goal is to add weight until it's difficult to complete 8-12 reps. Usually that's around a minute or two. muscular endurance. If you find that it's just a bit too easy. On the second set. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. strength. 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. Circuits can also be designed to concentrate on sports skills. and speed. and flexibility. Remember. This could be a little time on a treadmill or walking. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. not lift weights. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. endurance.
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. Fixed Circuit In a fixed circuit.Increase the number of times athletes go through the circuit. At the same time.Increase the time per station along with the number of repetitions.Keep the time for completion the same. there is no set time for staying at each station. These include the time. . Because athletes may do incomplete or fewer repetitions than called for to reduce this time. circuits can be organized to exercise all the fitness components in a short period of time. number of stations. a specific length of time is set for each station. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. The time is monitored with a stopwatch. athletes work at their own pace. Each has distinct advantages. . the quality and number of the repetitions done should be monitored. and any number of athletes can exercise for various lengths of time. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . and no signal is given to move from one station to the next. number of stations. Free Circuit In a free circuit. number of athletes. or any combination of these. Almost any area can be used. but increase the number of repetitions. it can provide both fun and a challenge to any athletes' physical and mental abilities. and athletes rotate through the stations on command. These are discussed below. Aside from this. and sequence of stations. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. In addition.common tasks. the free circuit requires little supervision. number of times the circuit is completed. doing a fixed number of repetitions at each station. number of time. .
developing lower-body strength) needs as few as six to eight stations. Number of Times a Circuit is Completed To achieve the desired training effect. and taking 15 seconds to move between stations. and poor results.Time One of the first things to consider is how long it should take to complete the circuit. slowdowns. Each station must then be equipped to handle four athletes. the time at each station should always be the same to avoid confusion and help maintain control. in this instance a rope jumping station must have at least four jump ropes. Having enough equipment reduces bottlenecks. For example. After the warm-up. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Another option is to have four rotations of the circuit. As athletes become better conditioned. The exercise time at each station may be reduced to 20 seconds the second and third time through. On the other hand. . respectively. Consider also the time it takes to move from one station to the next. Number of athletes If there are 10 stations and 40 athletes to be trained. athletes may have to repeat the same circuit several times. exercising for 30 seconds at each station. The whole workout takes less than 45 minutes including warm-up and cool-down. When a fixed circuit is run. Further. circuits to develop both strength and cr fitness may have as many as 20 stations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. exercise periods may be increased to 30 seconds or longer for all three rotations. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. It is vital in a free circuit that no athlete stand around waiting for equipment. Difficult exercises can be alternated with less difficult ones. a circuit may have ten stations. the athletesm should be divided into 10 groups of four each. athletes may run through the circuit three times. For example. A circuit geared for a limited objective (for example.
in a strength training circuit.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. For example. in a circuit for strength training. while muscular endurance work may be secondary. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. For example. grass drills. Arrange the Stations A circuit usually has 8 to 12 stations. 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. However. and guerrilla drills described in this section. Imagination and fun are important elements in developing circuits that hold the interest of athletes. improving cardiorespiratory endurance may be the top priority. the designer must decide how to arrange them. For example. On the other hand. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. the same muscle group should not be exercised at consecutive stations. calisthenics. increasing muscular strength may be the primary objective. but it may have as many as 20. After deciding how many stations to include. exercisers may follow . The six steps below cover the most important pects of circuit development. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). he should not limit the circuit to only these activities. conditioning drills. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. He can choose from the exercises.
instructions for the stations are written on the signs. athletes can alternate hard exercises with easier ones. spreading the stations too far apart may cause problems with control and supervision. The sketch should include the activity and length of time at each station. 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. The choice of exercises depends on the objectives of the circuit. If the designer wants to include running or jogging a certain distance between stations. athletes may run five laps or for 20 to 40 seconds between stations. Another approach might be to alternate between upper and lower body exercises. If some exercises are harder than others. In the gymnasium. the number of stations. he may do this in several ways. and all other useful information. In some cases. The necessary equipment is placed at each station.the pushing motion of a bench press with the pulling motion of the seated row. they may run laps or run between spread-out stations if space is available. Outdoors. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. Select the Training Sites Circuits may be conducted outdoors or indoors. each muscle has a chance to recover before it is used in another exercise. The choice of exercises for circuit training depends on the objectives of the circuit. By not exercising the same muscle group twice in a row. However. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. #########show exercises . Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station.
It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. They can help develop coordination. Also. and chin-up/pull-up. Although calisthenics have some value when included in a cardio circuit or when exercising to music. . some people. Poorly-coordinated athletes. Nonetheless. With a slow cadence. flexibility. may find certain exercises less safe than others. The keys to avoiding injury while gaining training benefits are using correct form and intensity. sit-up. few calisthenic exercises are really unsafe or dangerous. SAFETY FACTORS While injury is always possible in any vigorous physical activity. however. and strength. and side-straddle hop can best be used in the warm-up and cooldown periods. because of predisposing conditions or injuries. and strength. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. When doing exercises at a moderate cadence. Finally. and directions are provided below with respect to the actions and cadence. on the other hand. Use good judgment before performing these exercises. knee bender. On the other hand. flexibility. for the average athlete who is of sound body. flutter kicks are an excellent way to condition the hip flexor muscles. athletes with low fitness levels.Calisthenics Calisthenics can be used to help develop coordination. Few exercises are inherently unsafe. These calisthenics are noted. without support. cardio and muscular endurance. such as trainees. for the average athlete. some of the calisthenics listed below may be done in cadence. will derive the greatest benefit from many of these exercises. However. a conditioned athlete may use multiple sets of flutter' kicks with good results. shouId not do the advanced exercises highly fit athletes can do. Cardio Vascular and muscular encurance. parallel bar dip. following the directions written below will produce satisfactory results with a minimum risk of injury. the possibility of straining the lower back increases. Calisthenics can be used to exercise most of the major muscle groups of the body. However. use 50 counts per minute unless otherwise directed. lunger. Exercises such as the push-up. calisthenics such as the bend and reach. with the lower back properly supported. For example. use 80 counts per minute. squat bender.
For example. a certain level of muscular strength is needed to do them safely. Such a program has variety. wheelbarrow. To ensure balance and regularity in the program. The following are key points for ensuring safety during stretching and calisthenic exercises: . if the Monday-Wednesday. The day after a "hard" training day. they should work them at a reduced intensity to minimize stress and permit recovery. if athletes are working the same muscle groups and/or fitness components. not conditioning drills done to cadence. Also. and crab-walk exercises. athletes can do running at THR with some light calisthenics and stretching. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Progression and Recovery Other important principles for avoiding injury are progression and recovery. These exercises are beneficial when the athlete is fit and he does them in a regular. progressive manner. However. If this type of action is performed. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury.Friday (M-W-F) training objective is cardio vascular fitness. at the same time. Using such exercises for unconditioned athletes increases the risk of injury and accident.resisted exercises followed by a slow run. and follows the seven principles of exercise while. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. athletes should progressively train to build up to these exercises. it minimizes injuries caused by overuse. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. develops all the fitness components. athletes can benefit from doing partner. should be used. slow stretching exercises. Some athletes complain of shoulder problems resulting from rope climbing. The best technique is to train alternate muscle groups and/or fitness components on different days. ballistic (that is. horizontal ladder. Therefore. Programs that try to do too much too soon invite problems.The key to doing calisthenic exercises safely is to use common sense. This is especially true if someone has had a previous injury to the back.
ballistic (bouncy or jerky) stretching movements. This means feeding it the right regimen of movements. use only slow. consider these easy and fun ways to get in the exercise that you need. if done. take them with you. 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. Use static (slow and sustained) stretching for warming up. Start by working in exercise through aerobics and strength training into your day. . controlled movements with little or no extra weight.Stretch slowly and without pain and unnatural stress to a joint.. head out for a walk with your spouse for a few minutes. cooling down.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. . You can even start doing these things at home. However. CALISTHENIC EXERCISES The following are some common calisthenic exercises. This is a great way to get in some quality time away from the television. too. Visit your local recreational center or community center.A combination of spinal rotation and bending should generally be avoided. you need to give it the physical movement that it needs. . Your Overall Body Fitness Plan To improve the physical fitness of your body. • If you can't leave the television. use a stationary bike. If you can't leave the kids. ride the bike. To make it even better. which will make the process easier and even more enjoyable. During your favorite show. You get the exercise you need without missing your television program and time will fly by. • Do it with a pattern.
Yet. It involves the ability to move a part of the body through the full range of motion allowed by normal. However. to loss of flexibility. It will make all of the difference in how effective it is for you. No one test can measure total-body flexibility. Because people differ somewhat anatomically. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. in part. martial arts. and physical work with greater efficiency and less risk of injury. Flexibility is the range of movement of a joint or series of joints and their associated muscles. you will come to enjoy exercising. climbing. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Swimming. but it should cause some discomfort because the muscles are being stretched beyond their normal length. These areas are commonly susceptible to injury due. loading. 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. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Developing and maintaining it are important parts of a fitness program. tests can be used to assess flexibility in the hamstring and low-back areas. A simple toe-touch test can be used. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. disease-free joints. comparing one person's flexibility with another's should not be done. running. When you begin to add these into your day. Make it your goal to actually put together a workout that you enjoy. Your overall body fitness means exercise and movement. you'll probably find every excuse not to do them. Stretching should not be painful. People with poor flexibility who try to stretch as far as others may injure themselves.• Do sports and other physical activities that you enjoy. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. For many it's a great stress relief and it can be a lot of fun. Flexibility is a component of physical fitness. Good flexibility can help an athlete accomplish such physical tasks as lifting. .
Every muscle is subject to the myotatic reflex. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. for best results. If you overstretch you can injure the muscle and end up decreasing your flexibility. This lets the lengthened muscles adjust to the stretch without causing injury. Set your stretching goals over a period of weeks or months. You may weaken the muscle. it can be an obstacle to athletic development. To counter the reflex. requiring a long slow recovery process. the easier it is for the muscle to adapt to that length. When pain results from stretching. There are four commonly recognized categories of stretching techniques: static. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. When a muscle lengthens beyond a certain point. proprioceptive neuromuscular facilitation (PNF). These are described here and shown later in this section. Stretching Techniques Using good stretching techniques can improve flexibility. This lengthens the muscles without causing a reflex contraction in the stretched muscles. not days. This is the tension you feel during stretching exercises. The athlete assumes each stretching position slowly until he feels tension or tightness. our muscles would be allowed to overextend and tear. It is a safe and effective method for improving flexibility. The longer a stretch is held. and it prevents strains and tears. The athlete should feel slight discomfort. passive. Although an important safety feature. Without it. but no pain. He should hold each stretch for ten seconds or longer. and ballistic. . especially during a sudden or extreme change.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). stretching must be slow and deliberate. by limiting range of motion and preventing the body from hurting itself. Static stretching should not be painful. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. The reflex opposes changes in muscle length. the myotatic reflex causes it to tighten and attempt to shorten.
• Devote several minutes to stretching three to five days a week. Although this method may improve flexibility. pole. . it often forces a muscle to stretch too far and may result in an injury. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Safety Guidelines Stretching is only beneficial if done properly. to help him stretch. and with proper form to avoid injury. or rubber tubing. Individuals and units should not use ballistic stretching. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. or dynamic. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. Other key points include: • Consult your doctor before starting any exercise program. Gently stretch to a point of tension and hold. bike riding. BALLISTIC STRETCHING Ballistic. • Don't bounce or jerk when you stretch. such as a towel. and as part of a warm up for any athletic activity.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. This produces a safe stretch through a range of motion he could not achieve without help. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Stretch gradually. including one increasing your flexibility. for five to ten minutes before stretching to warm up the body. • Complete a large muscle warm-up such as brisk walking. jumping jacks etc. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. Bouncing causes the muscles to tighten and increases the risk of injury.
Remember. If you do. Be patient. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Athletes should do these for five to seven minutes before vigorous exercise . Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort.• Don't hold your breath. Frequency: Do flexibility exercises daily. start slow & don't over do it. A recommended sequence of warmup activities follows. assumed slowly and gradually. breathe normally and deeply with a feeling of relaxing the body. • Hold each stretch with a feeling of lengthening the targeted muscles. stop immediately and consult your health care provider. A mild sensation of pulling should be felt in the target area. it took years to get tight. . circulation. • If you're a beginner. Stop if you feel any pain. not pain. allow some time to see results. Do them during the cooldown to help maintain flexibility. FITT Factors You should include stretching exercises in all of your workouts. then stretch further and hold that new position for 20-30 seconds. blood pressure. • Hold the furthest point of any stretch for a few seconds. and increases the temperature of the active muscles. This causes a gradual increase in the heart rate. • You should never feel pain in your joints during stretching exercises.Slow joggin-in-place or walking for one to two minutes. The following FITT factors apply when developing a flexibility program. Type: Use static stretches. • Don't overstretch. as well as passive stretching and/or PNF stretching. . Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility .
This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. as this can be very dangerous. and stretching exercises should be a major part of both. .Calisthenic exerciese. one should walk for one to two minutes. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. The warm-up increases the flow of blood to the muscles and tendons. to increase the intensity level before the activity or conditioning period. arm circles. It also increases the joint's range of motion and positively affects the speed of muscular contraction. . Work each major joint for 5 to 10 seconds. thereby reducing blood flow to the heart and brain.Slow.Do not stop suddenly after vigorous exercise. as described in another section. Stopping exercise suddenly can cause blood to pool in the muscles.Slow joint rotation exercises (for example.Slowly mimic the activities to be performed. knee/ankle rotations) to gradually increase the joint's range of motion. This helps prepare the neuromuscular pathways. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. . Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. Hold each stretch position for 10 to 15 seconds. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. lift a lighter weight to warm-up before lifting a heavier one. thus helping reduce the risk of injury. For example. for example. The following information explains the importance of cooling down and how to do it correctly. .. and do not bounce or bob. After running. . static stretching of the muscles to be used during the upcoming activity.
. However. Use partner-assisted or PNF techniques. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Rotation Exercises Rotation exercises are used to gently stretch the tendons. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Be careful not to overstretch. if possible. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. You may also work on it at home. this method is very time-consuming and expensive and usually done only at hospitals and universities. The muscles are warm from activity and can possibly be overstretched to the point of injury. Such programs include sensible diet and exercise regimens.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. This may provide better movement and less friction in the joint. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. The following exercises should be performed slowly.. There are also height to weight and circumference ratio's but these are the least accurate. .Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. 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.
here. only a small percentage of their total body mass may be fat. Too many bad choices over time can accumulate into a poor diet. . Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. This exercise program meets the requirement to be physically active everyday. with all of the comfort that you want and need. No single food choice is necessarily a bad choice. And. People always want to know if a particular food is good or bad for them. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Yet. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. full of taste and adventure. Although that sounds even worse. open. Poor choices like a lunch of soda. Don't think about a diet that's taxing. dieting is something that is simple to do healthily even if you can't live without certain foods. and height. You need a diet that is actually a way of eating. we aren't talking about a diet to lose weight. We aren't talking about a diet that you will go on to lose weight and then come off of later. troublesome. not a temporary thing but a permanent thing. What you need to accomplish through a diet is to train your body to eat healthily. you may not necessary be over fat. But. You can do it even when you are in too much of a rush and don't have time. Think of your diet as being free. Losing one to two pounds a week is a realistic goal. chips. If you exceed the weight listed for your height. If you don't fall into the well-muscled category. it's time to starting making some changes to your lifestyle. too. You Are What You Eat.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. However. gender. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. you can do it with lots of favors that you AND your children will enjoy. limiting or boring. which is best accomplished by a combination of eating less and exercising more. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. Take a look at the weight allowed for your height as shown in Table 1.
. whole grains give you so much more health. improve your physical fitness from the inside to the out. • Without nutrition. • Your body does not heal as quickly from injury. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. healthy food is just as important. If you don't give it quality food. • Your blood pressure rises. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. the food that you consume is the fuel that your machine needs. your body will not be able to perform as well as if you gave it the highest quality foods. In the way of your body. 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. it won't perform the right way. Unlike "white" foods. 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. They don't cause you to gain weight like others. They provide antioxidants to a high level that helps to heal your body. All sorts of problems arise from not eating a healthy diet of food.What's Healthy? The foods that you need play a significant role on your health. • Whole grains are also an important product of a healthy diet. • You are more prone to limitations physically as well as mentally. and they are very low in calories meaning you can eat more. your heart rate increases to unhealthy levels. and sugars that can cause you health issues. fats. In our machine look at the way that food works. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. But. • Fruits are sweet so they can solve the sweet tooth. your body can become ill faster and with greater intensity. 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.
You need protein but you shouldn't want to get it from fatty meats. What do you eat for breakfast. He or she may recommend a diet that is different for your specific health issues. Dieting To Lose Weight Finally. If you are dieting and need to lose weight. you need to take into consideration the location that you are right now. if you need to lose weight. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. All foods and drinks should be noted! . improving these five areas is all you need to do. Consuming enough water means that you'll system is hydrated. The body goes into dehydration mode. The average person should consume about 1800 to 2000 calories per day. you need to reduce this amount to at 1500 to 1600 calories per day. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. Your doctor may have additional or different recommendations for your health. If you don't do anything else.• Water intake is also important. In addition. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. too. Those that do not get enough fluids end up having a body that retains water rather than having less. causing you to keep in all that you can. Spend one or two days recording the foods that you eat in an average day on a piece of paper. 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. 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. • Meats are important parts of the diet. take note of how a normal day or week goes for you. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. The good news is that you don't often need a lot of work to make them happen. you're eating less and that you aren't getting as many calories from other liquids. Where Are You Now? When it comes to improving your diet fitness. too.
there are several key things for you to address. you need to address this emotional problem. If you just love the taste. sugars and calories in general.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. Next. anxious. Being honest with yourself is important. are you connected with that big slice of apple pie because it was your favorite growing up. 3. If you need apple pie to feel safe. How often did you eat without actually being hungry but being instead bored. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . If you love your mashed potatoes loaded with gravy. 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. though. you may have an emotional attachment to the foods. they aren't all bad! First. Don't worry. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. sour cream and butter just because you love the taste. find out why it is that you can't give them up. 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. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. Look at your list of foods and see how many of them are high in transaturated fats. 4. that's a different story. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. For example. For example. For most people this is as simple as tracking what they eat over the period of a few days to a week. you can find ways to get much of the same taste without a lot of the calories.
There are certain times in life that foods become prime suspects to leading to health risks. 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. Indeed you may want that slice of apple pie. Don't fret about the foods you love. 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. your diet fitness can threaten your life through disease and even early death. If you can not commit to making changes here. high cholesterol foods that you currently are eating. instead of eating it every few days make it the reward that you get for a week of good eating. if you give it a try you may find that you like these foods better than you do the high fat. That's exactly what you need to strive for here. Yet. use it in a different way. But. 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. here is comes. This section of our book is long for a reason. If you don't know you should talk to your doctor about this. now you need to consider how you will make changes that you can actually live with. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. limiting diet that's going to make your taste buds go permanently bland is up next. The awful. If you are a diabetic. You should know what types of foods you can not eat. One limit to this is when the food itself is detrimental to your health condition. 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. Here are several key areas to make changes and exactly how you should make them. We've already talked about what foods you need to eat for a healthy diet. .By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. For example. and therefore you can improve your health overall. remember moderation is the key factor in real diet fitness health. Food isn't worth the risk of your life. How Can You Improve? Okay.
Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. in moderation can improve your health. Antioxidants can help to transform your health. there are various foods that can help you to improve your hearts health. Consume more fish. . Or take a supplement of fish oil. For example. The darker. A good way to know if they are in the foods that you are eating is to look at the color of the food. there are reasons why an investment in a bit more time here can literally save your life. 1.Heart Health Improving your heart's health is essential. the more antioxidants are in it. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. try other flavor additions to your dishes. richer and brighter the color is. You should try to consume at least 2 to 3 servings of fish per week. Reducing the amount of sodium that you take in is also a key factor in improving health. Yes. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. In addition. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. you are in a hurry and who has time to chop up vegetables? Well. Instead of using a lot of salt. they help to remove toxins from your body which means a reduction in risks of cancer. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. 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. eat lean cuts of meat. They can help to unclog your heart's arteries from cholesterol. 2. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. And. replacing the vegetable oil in your diet with olive oil. For this. Garlic is a great antioxidant for your heart too.
chicken and pork over beef. No boxed dinners. . Replace white bread with whole grain bread. or products that are placed in foods to keep them fresh and looking good. milks. Some of these preservatives can clog up your heart. Start looking for leaner cuts of meat. 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. Avoid the aisles and you'll improve your health overall.Many foods that are pre-made contain high amounts of preservatives. It adds weight to your body and it causes all types of health risks later in life. Visit the website of the American Heart Association to get heart healthy recipes. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. 2. Meats. salts. no frozen entrees. can lead to increased health risks for cancer and they put the pounds on. and sugars in the foods that you eat. Eat more fish. then. but replace at least part of it with ground turkey or pork. To help you to not feel hungry. Try to look for ways to improve your current recipes through replacing butters. meats that are high in saturated fat are clogging your heart. eat a bit slower. 6. The trick you should follow. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Add one new recipe to your diet each week. Learn to read labels so that they tell you what's in the foods you eat. You won't notice the taste difference. The produce section is your friend filled with riches. butter or creams. One good switch is with ground meats. Look at labels. Reduce portion sizes. Eat more fruits and vegetables. is to visit your grocery store and walk around the outside aisles only as much as possible. we'll make it simpler for you. No food in one sitting should be a larger quantity than the size of your palm. cholesterol. Reduce the amount of fat. Look at your grains. eggs and other fresh products usually line the walls of the building. 4. unhealthy foods with foods that are better for you. Replace white rice and pasta with whole grain. Remember. 3. 5. Remove soda from your diet. This single movement alone will improve your health considerably. Don't reach for beef.
while making changes at first is a challenge. then you need to consider a calorie reduction. but that requires the breakdown of body protein from muscle. Glucose also provides energy for your brain and making blood in your body. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. If you're not eating enough carbohydrates. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Carbs Carbohydrates are the body's main source of glucose. Glycogen is the principal form of energy that is stored in muscles. When your muscles are filled with glycogen. While you may love food. Glucose can be made from protein. they both look and feel full. the foods you eat can make a huge difference in the effectiveness of your program. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. One of the most important would be carbohydrates. . guaranteed! EATING RIGHT When you decide you want to undertake a body building program. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. your body will start breaking down muscle tissue for glucose. But food is very important in a body building program. Food supplies us with calories. Don't make sacrifices here for speed. Food is a requirement to living and a healthy diet is an essential part of living a long life. convenience or habit. Calories are tiny bits of energy that your body uses to perform work. you will get into the habit and will eventually love the differences you have made. you'll need a lot of different nutrients. Many people don't pay enough attention to the types of food they eat. Remember. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Dropping just a small amount of weight means that you need to eat less and do more physically. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. To have enough energy to perform your workout.If you need to lose weight.
This divide and conquer approach stimulates a steady release of insulin to create an anabolic.are digested quickly and easily. Blood sugar and muscle glycogen levels are low from your overnight fast. Eat some simple carbs after your workout and eat more of them. and aiding in muscle glycogen formation and growth. sugar and refined foods such as white bread and white rice . a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. Beans and oatmeal are two excellent sources of fiber. whole grain breads. Your body must replenish these levels before stimulating the fat storing machinery in the body. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. For example. 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. and brown rice. That number will be the amount of grams that should be consumed daily. or muscle building. however. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. it can prevent muscle catabolism while promoting anabolism. Eat about 25% of your daily carbs at this meal. state. it is also the best time to load up on carbs. Along with carbs. the intake of simple carbs can stimulate fat storage. If you have not been working out. the amount of carbs that should be taken in by multiplying their body weight by three. If you eat too many carbs in one sitting. For men. . potatoes.typical simple carbs . and besides your postworkout meal. Breakfast is definitely the most important meal of the day. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. A high carb intake at your post training meal will have less chance of being stored as fat. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. Divide your carb meals into six servings throughout the day.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Focus on unprocessed complex carbs like sweet potatoes. you must consume enough fiber in your diet. Women multiply their body weight by two to get their carb gram intake. Honey. After training. oatmeal. The resulting insulin spike is a double edged sword.
try varying the volume of intake. injured. if your protein output exceeds intake you would have a negative nitrogen balance. and replacing tissues. state. You usually see this in people who are starving. your body will break down muscle tissue to get it. Amino acids are the building blocks of protein.As your day wears on. This is not good because the opposite is now happening. Eat 50% fewer carbs (300g) for two days. On the other hand. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). nitrogen balance is an important concept to keep in mind when talking about proteins. If you are needing to lose some fat along with building your muscles. burned. Protein intake exceeds output. Your energy requirements will also decrease at this time. or have a fever. or muscle building. repairing. If you eat carbs late in the day. Protein is involved in growing. your body will store them as fat and increase weight gain instead of muscle mass. then 50% more (900g) for the next two days. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. your carb intake should decrease. Protein Another important nutrient every body builder needs is plenty of protein. this is something that you want. if you consume more than you lose. Obviously. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. you will be in an anabolic. . but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). you will want to rotate your carb intake. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. and then increases insulin levels (ensuring no loss of muscle) on the final two days. and protein is retained in tissue as new muscle is added. then the standard 600g for the next two days. Your body is degrading muscle and other body proteins. That is made possible because proteins are the basis for body structures. For body builders. This puts your body in what is called a catabolic state. Glucose molecules make up carbohydrates just like amino acids make up proteins. For example. Watch out. The total carb intake is the same. so your body won't need as much. If you lose more nitrogen than you consume.
cooked 5 oz. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. A 200 pound body builder. cooked broccoli 1 c. These are the fats that contribute to heart disease and high cholesterol. your body cannot break it down very well. Saturated fat is bad. While there are proteins in other foods. . protein can do what it is supposed to do . therefore. Many diets have you cutting back on fat and carbohydrate intake. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz.An anabolic state is when your body has a positive nitrogen balance. In body building contexts. but if you want to get ripped with your body building program. Fats Yes. Fats are the main source of energy in the body. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. The general rule is to consume daily the same amount of grams in protein as your body weight. fish. concentrate on the complete sources of protein like meat. steak. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. When calculating the amount of protein you are eating. you'll still need some fats in your diet. milk 2 T. Be aware of the amount of protein you are eating and make them work for you instead of against you. your body won't grow when it is in a catabolic state. would need to eat 200 grams of protein every day to put the body in an anabolic state. you'll need to eat more protein to counteract this effect. That way. Ultimately. catabolic means muscle loss. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. and eggs. you need to focus on the complete sources rather than those that are incomplete. Because of the chemical composition of saturated fat. The key to fat intake is to stay away from bad fats and only eat the good fat. If you are dieting while body building. To compensate. even when you are building the perfect body. your protein intake should increase to 1 1/2 times your bodyweight. you'll need the amino acids in protein to work in your body. This forces the body to burn more protein for fuel which can put your muscle tissue at risk.build muscle. Fat combines with glucose for energy in order to spare the breakdown of protein.
Elevated levels of LDL can clog arteries and cause heart disease. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. maintain healthy hair and skin as well as providing a sense of fullness after meals. They are also more readily stored as body fat. and diabetes. Trans fats should also be avoided. so they should be limited.Saturated fats are commonly found in animal products such as meat. Omega 3 Fatty Acids can actually help combat conditions such as depression. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. Unsaturated fats are easier for your body to break down. So basically. seafood. and improve brain function. At room temperature. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Because they reduce inflammation in the body. They can reduce inflammation. well. heart disease. These fats are most often found in fish and can have some significant health advantages. This type of fat is often used in commercially processed food because they are preserved longer. as well as egg yolks. Unsaturated fats are in liquid form as in oils. They play an important role in protecting the body's vital organs. joint pain. 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. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. and even Type 2 diabetes. Fats keep the body insulated. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. saturated fats are hard and solid. fatigue. . help prevent cancer growth. fat. Trans fats cause an over activity in the immune system and are linked to stroke. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. These fats are found naturally in foods like nuts and avocados. Fats are actually an important part of any diet. whole milk dairy products like milk and cheese. You should truly strive to eliminate all trans fats from your diet.
But when you are a body builder. but drinking actually lowers protein synthesis by twenty percent. Because your cells aren't holding as much water. As many know. . it dehydrates your muscle cells. Many people like a drink or two or even three to help them unwind and relax. About a 1/2 cup is a good amount. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. you must be careful not to overdo on the fats. Having higher levels of testosterone can help with your workouts by making you more aggressive. you will not be as intense in your lifting and weight training. instead of topping with chocolate or candies. so when those levels are down. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. • Use olive oil in salad dressings and when cooking • When baking. 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. In fact. it becomes much harder to build muscle. It has no nutritional value but it does contain high caloric content. Not only that. Not only will having a hangover lower your workout intensity.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. phosphorus. 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. For one. magnesium. alcohol can have a detrimental effect on your progress. Alcohol consumption also hurts muscle growth. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. hydrated and even over hydrated muscles allows for a much higher anabolic environment. iron and potassium. relaxation and growth including calcium. it slows down your metabolism hindering your body's ability to process foods. That includes alcohol as well. you will want to pay close attention to the foods you are feeding your body. There are several reasons why it does this. Alcohol contains nothing but empty calories.
then you need even more water to help your kidneys do their work. it burns less fat. water can actually reduce feelings of hunger. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Water is part of every single metabolic process that the body undertakes. you'll need much more. you need plenty of water. If you're going to be using supplements in your body building program. When this happens. You can workout with the intensity of a professional. In other words. so you're not getting the hydration you need. Contrary to popular belief. if you're training hard. the body. then you need a basic mega-vitamin. If the liver is doing some of the kidneys' work. but if your diet stinks. your skin starts looking soft and puffy. The caffeine can increase fluid loss. and water unlocks the power of those vitamins. water can help them work. Many vitamins are water soluble. In addition. but for body builders. the kidneys can't function properly.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. Plus. A good diet is essential to an effective body building program. creating an anabolic environment needed for muscle growth. The liver metabolizes stored fat for energy. This water is stored in extra cellular spaces. If you're eating big to gain weight. • No regular soda! Diet is better for you anyway and doesn't contain sugar . drinking water can actually help you shed excess water weight. thinking there's a shortage. begins hoarding it. and ketones. Without enough water. Water is especially important when following a "high protein" diet. urea (a toxic substance). and tea don't count either. When water is in short supply. Supplements like creatine work in part because it pulls water in muscle cells. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. For this to work properly. Water flushes out toxins and other metabolic waste products from the body. Use artificial sweeteners instead. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Water is good for you anyway. For body builders. coffee. Soda. and you should. it can be especially important. you won't be doing yourself any good. some of the load is transferred to the liver. as it helps remove excess nitrogen.
• 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
15 minutes. Cover and cook over medium heat for 10-20 minutes. Fish filets One 14 oz. cover and cook on low for 45 minutes. Sprinkle with paprika and capers. stir together mustard and garlic. Serve over your favorite type of noodle. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Put the all spice. Drizzle with lemon juice. Can diced tomatoes w/ basil. Serve plain or over brown rice. 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. Turn fish over. Bake at 350 degrees for 30-35 minutes. Serve. or until the fish easily flakes with a fork. Pan Broiled Fish 1 lb. stirring occasionally. Cover with tomatoes and liquid. minced or pressed 2 tbsp. thawed and dried 1 egg lightly beaten 8 oz. Top on whole wheat pasta or brown rice if desired. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. or put toothpicks through them. low fat ricotta cheese Salt & pepper to taste 4 boneless. drained capers Paprika to taste Rinse fish and pat dry. Add the chopped onion and mushrooms. Serve. Add browned chicken. egg. garlic & oregano Arrange fish filets in a single layer in skillet. low-calorie Dijon mustard 1 clove garlic. Pour the spaghetti sauce in. Arrange fish and zucchini in a single layer in a large pan. spread with mustard/garlic mixture. . Put a dollop of the mixture into each chicken breast. Tie the chicken breasts together with butchers twine. Ground Turkey Breast Sauce 1 lb. slice in half and flattened Combine the onion. frozen spinach. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. spinach. skinless chicken breasts. Uncover and cook an additional 15 minutes. Optional: Garnish with lemon slices. Broil on top rack for 5 minutes. salt and pepper in. and cheese mixture in a bowl. In a separate bowl.
Rice & Beans Cooked Shredded Chicken Breast 1/2 . Microwave for approximately 1 minute when ready to serve. This is also good cold. barbeque sauce In large bowl or Tupperware. mustard. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. or just use more egg whites. Add barbeque sauce and stir together until well-coated. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add tuna with an amount of Worcestershire Sauce that you like. Eat plain or on a bed of pasta.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. and tuna. Mix well and spread over bread. 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. Cook to desired texture. Fiery Chicken Deluxe . You can eat this on some whole-wheat bread. Add tuna and sprinkle with seasoning. low fat mayonnaise 1 tbsp. Add mayo. 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. beans. plain. combine all ingredients and stir until well-mixed. combine rice. Cook tuna to desired doneness. and chicken. Chicken. Top with lettuce or spinach leaves and second slice of bread. Chop egg whites and add to medium bowl. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. black pepper. or over some brown rice. Add cheese if you like and let it melt after turning the burner off.
Let it marinate for 25 minutes. mustard and honey. minced 1 tsp. 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. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. add the salt and pepper. Cover and cook 1 minute. depending on how thick you would like your roll to be. rinsed and patted dry. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Add garlic and sauté 1 minute. Add parsley and lemon juice. Place one slice of turkey bacon on each slice of chicken breast. Dried parsley Juice of 1/2 lemon 1 lb. Snap off tough ends of asparagus and remove scales with vegetable peeler. Heat wine in a medium skillet over medium heat. or bake them for 25 minutes at 375 degrees. Place one asparagus stick on the top and start rolling it. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. cayenne pepper.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Fresh bay scallops. Cut chicken into two to four thin slices. and put the green beans in for 2 . Makes 2-3 servings Garlic Roasted Vegetables . You can grill rolls than for seven minutes on the electric grill at 375 degrees. 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. the juicier it will be) This works best with a Foreman-style grill. Give the asparagus a quick wash. Put chicken slices in the container.10 hours (the longer. 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. salt with chicken in a container and really roll the chicken breast around in the mix. Once the roll is ready. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Pre-heat.
peeled and quartered 6 parsnips. Makes two servings Fish in Foil 1/2 lb. Combine all the vegetables into a tinfoil bag. olive oil In the Oven: Preheat oven to 400 F. skinless chicken. chicken and fish. square pieces of foil. or 3 tbsp. dried fruit bits 1/8 cup celery. sunflower seeds 2 tbsp. and yogurt. green onion. dried thyme. Drink. Roast for about 1 hour 20 minutes or until tender. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. celery. Cut two 12 in. zucchini. fruit bits. julienne 1 carrot. Salt and pepper to taste. sealing with a pleat. Top each piece of fish with tomato. or 3 tbsp. Roast for about 30 minutes or until tender. and pepper. Workout Energy Salad . peeled and cut into 6-8 wedges 1 large garlic bulb. Chicken Salad Roll-ups 1 lb. Combine all the vegetables in roasting pan. chopped 4 small zucchini. drizzle with oil and stir to coat. and carrot. Fold foil edges together. peeled and quartered 6 shallots. drizzle with olive oil and stir to coat. On the Grill: Turn barbeque to medium. broken into cloves and peeled 1 tbsp. Repeat until mixture is used up. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. chopped 1 green onion. and place in mixing bowl. or wrap roll-ups in plastic wrap for later use. Bake for 15 minutes. halibut. julienne 1 cup dry white wine 1 tsp. Great with meat. peeled and halved 2 medium onions.6 carrots. chopped 1 tbsp. herbs. fresh 4 tbsp. 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. fresh. Sprinkle each with wine. Spread a little chicken mixture on lettuce leaf and roll up tightly. Salt and pepper to taste. Combine with sunflower seeds. cut in two pieces 1 tomato. boneless. Serve immediately. dried rosemary. cooked 2 tbsp. Place a piece of fish on each square of foil.
Nutrition is very important when you are trying to build up muscle mass. basil In a medium-sized salad bowl.it's time to make the fitness connection In many cases fitness begins with weight reduction. Muscle Density Broccoli Salad 1/2 pound cooked steak. sliced 1/2 cup mushrooms. sprouts. torn into bite-sized pieces 1/3 cup spinach. sliced 1 green onion. sliced Fresh parsley In large salad bowl. peeled and sliced 1/3 tomato. combine lettuce. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. Shake vigorously. yogurt. green beans. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. lemon juice. avocado. tomato. broccoli. and diabetes. mix olive oil with lemon juice and herbs. mushrooms. . but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. carrots. In a screw-top jar. The spin-off is less likelihood of developing heart disease. and pepper. spinach. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. In a screw-top jar. and pour over salad. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. combine the vinegar. 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. parsley. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. and shake until thoroughly mixed for the salad dressing. cucumber. combine steak. high blood pressure. You don't necessarily have to be dieting. Aerobic fitness is related to an individual's body fat. mushrooms. Arrange salad on a bed of lettuce leaves. cut in strips 1 cup broccoli. celery. and onion. Weight control . torn into bite-sized pieces 1/3 cucumber. mustard. The higher the fat.1 cup lettuce. cooked and chopped 1 cup green beans.
You can even lose weight while improving performance. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (3) A sense of accomplishment. dehydration. (4) A feeling of pride. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Enjoy the payoffs:.a... (1) A healthy appearance. and so on). b. Stay away from food fads they are usually boring. (1) Make a decision to lose weight and shape up. Compare the benefits of a sound nutrition with the consequences of crash diets. 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 . Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. (2) An improved self-image. Invest in yourself. (2) Get motivated. unhealthy. (3) Develop a strategy (diet. Making nutrition work Improving your nutrition will increase your mileage in many ways. (4) Carry out the strategy. headaches. exercise routine. lifestyle changes. and too strict and will lead only to temporary weight loss.
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 milk and cheese group. sauces. and diet according to your plan.5 liter = 17 ounces . piece of candy. (3) Remove skin from chicken or turkey. and dry beans group. Avoidance is one means of control. or simmer meat.a memo to the cook for cutting calories during food preparation a. or sparerib is too tempting. You have to make and follow your own rules according to your ability to control what you eat. Many people. (2) Roast.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. poultry. b. and add spices to enhance flavors. fish. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. poultry or fish without adding fat. you can include a favorite high calorie food item as a special occasional treat. .7 liter = 24 ounces . bake. For them trying to eat just a cookie. The meat. (1) TRIM fat from meat. But if you plan your diet. however. and baked products. Cook meats on rack so that fat can drain off. Braise in covered pan on stove top or pan broil in a nonstick pan. soups.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . The urge to eat the whole thing becomes too great. broil. (2) Substitute plain. (1) Use skim or lowfat milk in recipes when making puddings. Good cookin' for good lookin . have a particular food obsession that must be recognized.
Substitute lower calorie ingredients. The bread and cereal group. d. or sour cream. (1) Steam. If the meat has been fried (southern style chicken. or baked rather than fried potatoes. However. Check nutrition information label for total calories in each portion. (3) Try lemon juice or vinegar on salads. and deep-fried food. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. (2) Avoid recipes for baked products that require large amounts of fat and sugar. boil. avoid those prepared in cream . Avoid gravies. Starchy foods are not fattening when consumed in moderate quantities. sauces. (3) Check ingredient labels for fat and sugar content. skim or peel fat off and discard. The vegetable and fruit group. (5) Have boiled. vinegar. Remove all the visible fat from the meat. and margarine. With a spoon or knife. butter. butter.(4) Chill meat broth until fat turns light and solid on top. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. most restaurants have them. Some fruits may be broiled or heated with spices added for flavor. (1) Use less fat and sugar than called for in recipes. or bake vegetables. schnitzel). b. remove the coating and eat only the meat. d. (2) Go easy on sauces. Dining tips a. or lemon juice for your salad. Season with herbs and spices. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Request diet salad dressing. steamed. c. Cut way back on regular salad dressings. broil. c.
and mineral water add no calories to your diet. pies. (1/2 cup) Hard liquor. Follow these tips to lose weight and body fat. Low-calorie beverages. candy. c. sugar.25 liter (8 oz. rice. baked potatoes with a small amount of sour cream or margarine is a good choice. jam. gelatin.) Food Calories 160 250 165 110 200 300 Educate your appetite a. For example. European beer. 12 oz.sauces or deep-fried. jelly. Also. noodles. . cookies. Keep a food diary and monitor your own intake. . 11/2 oz. b. unsweetened sodas. if you must. 1/2 liter Cocktails. If you MUST have a snack. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. (3) Take smaller portions (4) Consume less sugar. honey. regular soda. f. a few crackers or pretzels. e. black coffee. cakes. and other sweets. or delicious low-calorie raw vegetables. 4. or spaghetti are good potato substitutes. jigger Dry wine. Avoid rich desserts. ice cream. Always check your intake for balanced nutrition and total calories. (8) Plan snacks. g. Lowfat milk is also a nutritious choice.6 oz. Try a slice of lemon or lime in a glass of ice water. have fresh fruits. Plan your food intake and abide by your plan. USE SPARINGLY. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. . pastry. (1) Eat S-L-O-W-L-Y (2) Consume less fat.) Sweet wine. macaroni. Carry individually packaged sugar substitutes to sweeten beverages. Alcohol calories American beer.25 litre (8 oz.
d. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 25 nuts 252 Mixed. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 12 ozs. Lower in fat. 1 ounce package 180 Chocolate candy. 2 scoops 200 Potato or corn chips. Weight control . Become aware of how many calories you're consuming.especially in snack foods. Each teaspoon supplies an additional 20 calories. 1 cup 223 Beer (European). soda. 1/4 cup 340 Salted nuts: Peanuts.) 840 Coke. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. 2 tbs 170 Cashews. (Each teaspoon supplies an additional 45 calories). Lower in sugar. 1/2 liter 250 Creamy salad dressing. creamed. b. or sugared beverage. 1 ounce 150 Grapefruit or orange juice. 160 French fries.
loneliness. Forget those old excuses: But I've got a large frame you know. This is important if you plan on being successful at losing weight. big bones. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. You may be a good athlete now. If you're serious about losing weight. 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. Don't be angry that you have to lose weight. cream cheese 106 1 oz. anger. Try not to be food centered. so why lose weight? b. think of it as something you have chosen to do.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. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. I haven't weighed 180 pounds since I was 15 years old. . beef bologna 237 Lean ham 103 1 oz. Dieting is up to you if you are willing to try. or I can still workout OK. Occupy your time with other activities not related to food. it will be easy to give up these typical excuses. but you want to strive to be the best. 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. c. Make up your mind to control food instead of letting food control you. or discouragement.3 oz. Get motivated. or Gosh. or Everyone in my family is big it's hereditary.
For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Cereals. You are always responsible for what you are eating. or at the table. so choose a variety of whole and enriched grains. Remember all the work it took to get you to your desired weight. and other substances that are important for good health. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). They provide vitamins. g. Stick with it! f. slow down. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. h. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Don't let this be wasted effort. Different foods contain different nutrients and other healthful substances. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. minerals. pause halfway through meals and don't stuff yourself. Choose the recommended number of daily servings from each of the five major food groups. To make sure you get all the nutrients and other substances you need for health. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Rice. .d. For best results. Don't cheat. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. and Pasta Group: Foods made from grains (wheat. Make meals as pleasant as possible even if you are cutting down on what you eat. overeating hurts no one but yourself. rice. and oats) should form the foundation of a nutritious diet. Construct new habit patterns. unless fat is added in processing. i. No single food can supply all the nutrients in the amounts you need. enjoy flavors. Eating plenty of whole grains. and different whole grain foods differ in nutrient content. e. carbohydrates (starch and dietary fiber). Grain products are low in fat. You should consume at least 6-11 servings daily from the base of the pyramid. in preparation. Breads. remember. Make your meals last longer. Your body is adjusting to your new eating habits and changes are taking place.
you should strive for 3-5 servings per day from this group. To ensure that you get essential vitamins and minerals. strawberries. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. tomatoes. and stoned wheat and whole grain crackers. whole wheat). Cook in a microwave. or minerals. green peppers. collards. Other good choices are citrus fruits. cantaloupe. To maximize the vitamin and mineral content of your vegetables. Juice that you can see through . or winter squash are the best choices. Brussels sprouts. low fat bagels (pumpernickel. One cup of leafy raw vegetables is also a serving size. spinach. Choose dark green. rye. steamer. or cooked fruit. bananas. vitamins. the more likely it is to have large amounts of vitamins and minerals. Broccoli. don't overcook. and yellow vegetables. also provides fiber. and celery are mostly fiber and water with very little calories. A 1/2 cup of cooked rice. A 3/4 cup of vegetable juice also constitutes a serving from this group.Consuming the recommended daily intake is not difficult if you understand serving sizes. cauliflower. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. carrots. orange. in addition to providing vitamins and minerals. A serving size of raw or cooked vegetables is only 1/2 cup. corn and oat bran). The darker the vegetable. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. cereal. such as cucumbers. whole grain breads and rice. or pasta is about the same size as your fist. oat bran. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. and dried fruit. or wok only until tender crisp. A 1/2 cup of vegetables is about the size of a tennis ball. kiwi. whole grain muffins (bran. or a 1/2 cup of chopped. A 3/4 cup of fruit juice equals one serving. If you choose fruit juice. A 1/2 cup of fruit is about the same size as a tennis ball. The best choices from this food group are bran cereals. and most people eat more. which is much smaller than the regular salad served with a restaurant dinner. Vegetables are nature's vitamins. Two to four servings of fruits are recommended each day. iceberg lettuce. The lighter colored vegetables. Fruit Group: The fruit group. canned. Breakfast is a good opportunity to eat some fruit.
or grilling. vitamins. Dry Beans. The recommended number of servings per day for this group is 2-3. Meat. so you may not get your daily requirement for the essential nutrients. Top choices are 1% or skim milk. lentil soup. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. no vitamins. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). and is easily attainable. peach nectar. and yogurt. Oils. roasting. Most people are at one extreme or the other by consuming too much or not enough from this group. 1 egg. Fats. which can't be made by the body. Yogurt. Foods from this group are still an important part of a performance diet. Poultry. water. One cup of milk or yogurt. Eggs. A serving size of cooked fish.(apple. and minerals. milk. grape. a 2 1/2 ounce soyburger. . while fat provides essential fatty acids like linoleic acid (part of every cell membrane). or 2 ounces of processed cheese (American) is considered a serving size. 2 tablespoons of peanut butter. sour cream. poultry. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. For example. The milk group. or 1/3 cup of nuts. 1 ounce of cheese is about the size of four dice. and minerals (fortified by law) especially calcium and riboflavin. A better food preparation choice is baking. peanut butter. a 1/2 cup of cooked dry beans. Like the milk group. and Cheese Group: These dairy products are a great source of protein. fiber. 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. Most fats and sugars are nutrient poor. or protein. minerals. frying food in fat (cooking oil) once in a while is all right. This means that they provide nothing to the body except calories. vitamins. Fish. however. Quick and easy choices include canned tuna. Two to three servings from this group are required each day. Many no-fat or low-fat dairy products are available. however. and yogurt. The serving sizes typically consumed greatly exceed the nutritional requirement. chicken. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. it does not mean that you should never eat these items. Milk. including cheese. low-fat cheese. Sweets add taste and flavor. a 1/2 cup of natural cheese (Cheddar or Swiss). they are referred to as empty calories. However. or prune juice). this group can contain large amounts of fat as well. and beans. For this reason. can also contain a large amount of fat.
and they may be just as high in calories. which is a better choice than apple juice. and cheese from the milk group. but choose sensibly. and . E. A baked potato is a better choice than mashed potatoes. Also. Your pattern of eating is also important. These foods include high-fat dairy products (like cheese. cream. High-fat foods contain more calories than the same amount of other foods. minerals. Sometimes extra sugars are added to low-fat muffins or desserts. If you choose fish. fats. Choose natural or less processed foods whenever possible. notice that many of the meals and snacks you eat contain items from several food groups. walnuts. or a favorite dessert. Choose them wisely. especially saturated fats. Eating lots of fat of any type can provide excess calories. increase the risk for coronary heart disease by raising the blood cholesterol. low fat doesn't always mean low calorie. In contrast. and proteins in food supply energy. whole milk. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. which is a better choice than potato chips. However. and K. CHOOSE SENSIBLY The carbohydrates. For example. An apple is a better choice than applesauce. which is a better choice than apple pie. for example. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. berry jams. D. You need some fat in the food you eat. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. whole grain foods. and carotenoids.Top choices from this group include olive oil. When eating out. fiber. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. which is measured in calories. and fiber and add undesirable or questionable additives. and sodium. vegetables. and they help absorb the fat-soluble vitamins A. Some kinds of fat. but most people still eat too much saturated fat. ask that it be grilled rather than fried. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. butter. Try fruits. choose small portions of foods. molasses. so they can make it difficult for you to avoid excess calories. Snacks and meals eaten away from home provide a large part of daily calories for many people. turkey from the meat and beans group. Food processing tends to remove vitamins. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. a sandwich may provide bread from the grains group. poultry. or a cup of low-fat milk or yogurt for a snack. or lean meat. Fats supply energy and essential fatty acids.
lean poultry. and mackerel. corn oil. Try the lower fat varieties (check the Nutrition Facts Label). sunflower.Choose 2 to 3 servings of fish. or nuts daily. palm oil. canola. Poultry. and other cold cuts. most nuts. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods.Choose vegetable oils rather than solid fats (meat and dairy fats. 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 . Trim fat from meat and take skin off poultry. Vegetable oils such as soybean oil. Some fish. tuna. and dairy fats. avocados. and fatty fish like salmon. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Shellfish.regular ice cream). peas. Fish. . shortening). Choose dry beans. beans. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. These foods include liver and other organ meats. bologna. such as salmon. fatty fresh and processed meats. Beans. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Eggs. decrease the amount of fat you use in cooking and at the table. taking care to avoid excess calories. and coconut oil. Use moderate amounts of food high in unsaturated fats. sausages. . Unsaturated fats occur in vegetable oils. the skin and fat of poultry. other lean meats. shellfish. Meat. olives. Keep your intake of these foods low. or lentils often. . and Nuts . Olive. egg yolks. and peanut oils are some of the oils high in monounsaturated fats. These foods include those high in partially hydrogenated vegetable oils. such as many hard margarines and shortenings.Limit your intake of high-fat processed meats such as bacon. lard. salami. Unsaturated oils include both monounsaturated fats and polyunsaturated fats.If you need fewer calories.
Choose fat-free or low-fat milk. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. marbled steaks. Foods at Restaurants or Other Eating Establishments . some vegetables. and grains. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Sugars and starches occur naturally in many foods that also supply other nutrients. .Choose fruits as desserts most often. Prepared Foods . Try switching from whole to fat-free or low-fat milk. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Dairy Products . Sugars are carbohydrates and a source of energy (calories). During digestion all carbohydrates except fiber break down into sugars. Limit ground meat and fatty processed meats. fat-free or low-fat yogurt. Foods containing added sugars provide calories. but may have few vitamins and minerals. and low-fat cheese most often. fruits.Use egg yolks and whole eggs in moderation. breads. This decreases the saturated fat and calories but keeps all other nutrients the same. Choose foods lower in saturated fat and cholesterol. the number one source of added sugars is nondiet soft drinks (soda or pop).Limit your intake of foods with creamy sauces. In the United States. and add little or no butter to your food. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber.Choose fish or lean meats as suggested above..Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Examples of these foods include milk. . not the naturally occurring sugars in foods like fruit or milk. . . cereals.Limit your intake of liver and other organ meats. and cheese.
but when you do decide to switch to a meatless diet. You will face no nutritional deficiencies. like chocolate milk. Some foods with added sugars. There is no way to tell who might develop high blood pressure from eating too much salt. At present. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. consuming less salt or sodium is not harmful and can be recommended for the healthy. normal person. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. like soft drinks. Some recipes include table salt or a salty broth or sauce. Choose and prepare foods with less salt. also are high in vitamins and minerals. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. you need to go into it with as much information as you can. High salt intake also increases the amount of calcium excreted in the urine. is of concern. Some people add salt or a salty seasoning to their food at the table. 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. Never stop learning about your diet and what you put into your body. Eating less salt may decrease the loss of calcium from bone. The reasons for switching to a vegetarian lifestyle are many. and sweetened canned fruits.Sweets and candies. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Only small amounts of salt occur naturally in foods. and fruit drinks and fruitades are also major sources of added sugars. cakes and cookies. Salt is found mainly in processed and prepared foods. . Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. However. and some cooking styles call for adding a very salty seasoning such as soy sauce. Not all foods with added salt taste salty. Intake of a lot of foods high in added sugars. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Salt (sodium chloride) is the main source of sodium in foods. presweetened cereals. the firmest link between salt intake and health relates to blood pressure.
particularly saturated fats. • Fruitarian. are well documented. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). The highest levels eliminate fruit and vegetables. eventually reaching the level of a brown rice diet. milk and milk products. animal foods contain far higher concentrations of agricultural chemicals than plant foods. seeds. poultry. Plants do not contain cholesterol. game. • Lacto-vegetarian: Eats dairy products but not eggs. in secondary consumption of antibiotics. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. grains and nuts. etc. fish. or any other animal product.000 different drugs. shellfish or crustacean. I have included this section for your personal choice. fish. poultry or any slaughterhouse by-product such as gelatin. Not all levels are vegetarian. Whatever your reason for wanting or not wanting to become a vegetarian. antibiotics. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat.Animal foods are higher in fat than most plant foods. Vegetarian foods tend to cost less than meat based items. A vegetarian does not eat any meat. though each level gradually eliminates animal products. There are over 20. A type of vegan diet where very few processed or cooked foods are eaten. This is the most common type of vegetarian diet. These drugs are consumed when animal foods are consumed. Vegetarians live on a diet of grains. The dangers herein. • Vegan: Does not eat dairy products. including sterols. The diet progresses through ten levels. You might be surprised to know that there are many different types of vegetarians. . eggs. Vegetarians not eating anything containing dairy products or eggs are called vegans. herbicides. Consists mainly of raw fruit. with or without free-range eggs. growth hormones and other veterinary drugs that are given to livestock animals. vegetables and fruit. Being healthier on a vegetarian diet means spending less on health care. The list can go on and on. Being higher on the food chain. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. becoming increasingly restrictive. • Macrobiotic: A diet followed for spiritual and philosophical reasons. or slaughter by-products such as animal fats. nuts. including pesticides.
New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. though in other cases it may simply mean a lacto-ovo-vegetarian diet. but also how it was processed for human consumption. but not fish. Somewhere along the way. though their exact meaning can differ. and pigs to provide food for their families. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. people survived on what they could grow or kill. 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. Many. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Persons consuming fish but no meat are sometimes called pescetarians. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. big business began changing the way food was not only distributed. 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. Back then. because choosing to eat as a vegetarian is such a personal decision. The term strict vegetarian may refer to a vegan diet. The meat was cleaned and cured without chemicals or preservatives. cows. . the food was pure and unprocessed. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. In fact. many years ago. Men would kill deer. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. That includes chicken. There really is no single vegetarian eating pattern as you can see from the definitions above. They were freaked out by the thought of consuming something that at one time could look them in the eye.Other terms can be used in describing various vegetarian diets. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan.
.Initially. Let's look at some common reasons people give for eating meatless meals. These two instances . Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. and other diseases. Then concern began to arise as to how safe these foods really were. and results were published that indicated some of these processing procedures weren't as safe as originally thought. Studies were conducted. It is a lot cheaper to buy vegetarian foods instead of meat. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.especially red meat .for anyone! Many animals are also infected with diseases due to poor living conditions. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Meat . Plus.the way animals are killed and the preservatives put into the meat . Horror stories include bashing the beast in the head or giving them a shot to the brain abound. They are also often injected with artificial hormones to increase meat production. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Another good reason is that meat is expensive. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. but others have taken a different turn. elevated blood pressure. Once they are killed.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. even before the animals are sent to a slaughterhouse. It's true that the way we process meats can begin in a not so pleasant way. They have decided that eating pure and natural foods instead of processed foods are the way to go. surveys were taken. In fact. Some of us still don't have much concern over our processed foods. people just accepted the fact that processed foods were a way of life. Mad cow disease is a very real illness that causes dire circumstances even death. This can't be healthy .is often associated with higher risks of heart ailments.
Certain components of food help our bodies not only operate more efficiently. Vegetarians are less susceptible to major diseases that afflict present-day society. 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. fewer dental problems. their bodies are more refined. are healthier. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. As a result. and thus smaller medical bills.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. they live longer. Medical studies have proven that a vegetarian diet is easier to digest. There are six food groups in the vegetarian diet. Vegetarians have fewer physical complaints. and imposes fewer burdens and impurities on the body. but keep us from getting sick. A vegetarian diet is healthy because it is typically low in saturated and total fat. Protein. 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. calcium. They include: . This is simply not true. 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. most people choose a vegetarian diet for health reasons. make less frequent visits to a doctor. provide a wider range of nutrients. Their immune system is stronger. Whatever the reason. and vitamins are all contained in our foods. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. there can be little doubt that eating a vegetarian diet is a healthier way to eat.
Evidence suggests that excess protein contributes to degenerative diseases. sunflower seeds. lentils. pine kernels etc. millet. flour.wheat (bread & pasta). pumpkin. Nutrients are usually divided into five classes: carbohydrates. oats. supplies vitamins A. vitamins and minerals. Potatoes are a useful cereal alternative. • Pulses: peas. proteins.kidney beans. rice. in addition to the above. soya milk. cashews. peanuts. • Fruit & vegetables. beans. almonds. etc. pasta etc). All these nutrients can be easily obtained by vegetarians from other sources. potassium and phosphorous). sesame seeds. fats (including oil). Fish. Protein is very important in the diet.almonds. rye. • Soya products: tofu. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. textured vegetable protein. Most foods contain a mixture of nutrients (there are a few exceptions. Meat supplies protein. men need about 55g (more if very active). fat. etc. • Nuts & Seeds . How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. All are equally important to our well-being. . Still. sunflower. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. linseeds. maize. brazils. and E. • Seeds: sesame. Carbohydrate. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. oats. and the mineral iodine. veggie burgers. rye. zinc. baked beans. • Vegetable oils and fats . some B vitamins and minerals (mostly iron. We also need fiber and water. tempeh. barley.tofu. maize (sweet corn). etc.• Cereals/grains . although they are needed in varying quantities.margarine or butter. • Pulses . walnuts. walnuts. barley. tempeh. hazelnuts. • Dairy products or Soya products . Women need about 45g of protein a day (more if pregnant. D. rice. • Grains/cereals: wheat (in bread. chick peas. soya protein etc. it is worth remembering that everything you eat gives you a whole range of essential nutrients. lentils. lactating or very active).
vitamins or minerals and they are also the main cause of dental decay. The sugars or simple carbohydrates can be found in fruit. Carbohydrates are the body's main source of energy. Most of our carbohydrates are provided by plant food. millet. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Because of this. muesli. This is not as alarming as it sounds. quiche. but when we mix plant foods together.• Dairy products: milk. they have to be provided in the diet and so they are called essential amino acids. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. The unrefined carbohydrates. or rice and peas. rye) and some root vegetables. rice. porridge. we don't have to worry about complementing amino acids all the time. There are three main types: simple sugars. it can be made up from the body's own stores. We mix protein foods all the time. Amino acids are the units from which proteins are made. Refined sources of sugar are best avoided as they provide energy without any associated fiber. Single plant foods do not contain all the essential amino acids we need in the right proportions. Complex carbohydrates are found in cereals/grains (bread. as long as our diet is generally varied and well-balanced. • Free range eggs. barley. There are 20 different ones in all. such as potatoes and parsnips. macaroni cheese. Adding dairy products or eggs also adds the missing amino acids. complex carbohydrates or starches and dietary fiber. any deficiency in one is cancelled out by any excess in the other. yoghurt (butter and cream are very poor sources of protein). oats. pasta. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. whether we are meat-eaters or vegetarians.g. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. milk and ordinary table sugar. A few examples are beans on toast. buckwheat. It is a normal part of the human way of eating. cheese. We can make many of them in our bodies by converting other amino acids. but eight cannot be made. Even those foods not considered high in protein are adding some amino acids to this pool. e. It is now known that the body has a pool of amino acids so that if one meal is deficient. Contrary to previous . You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet.
orange or yellow vegetables like carrots and tomatoes. It is added to most margarines. fruit (fresh and dried) and vegetables. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). linoleic and linolenic acids. such as olive oil or peanut oil. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. B3 (niacin). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. are termed essential as they must be provided in the diet. Dietary fiber or non-starch polysaccharide (NSP). B12 (cyanocobalmin). A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. called fatty acids. In fact starchy foods are very filling relative to the number of calories that they contain. This is no problem as they are widely found in plant foods. leafy green vegetables and fruits like apricots and peaches. or in sufficient quantities. with the exception of palm oil and coconut oil. Two of these fatty acids. . Mono-unsaturated fats. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). B2 (riboflavin). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. The one thing they have in common is that only small quantities are needed in the diet. • B Vitamins: This group of vitamins includes B1 (thiamin). B6 (pyridoxine). refers to the indigestible part of a carbohydrate food. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. as it is now termed. pulses and green vegetables. folate. Too much fat is bad for us. pantothenic acid and biotin. but a little is necessary to keep our tissues in good repair.belief a slimming diet should not be low in carbohydrates. are best used for frying as the poly-unsaturated fats. like sunflower or safflower oil are unstable at high temperatures. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. for the manufacture of hormones and to act as a carrier for some vitamins. Like proteins. fats are made of smaller units. nuts & seeds. Fiber can be found in unrefined or wholegrain cereals.
dried fruits. • Vitamin K: Fresh vegetables. Found in leafy green vegetables. Found in dairy produce. cheese and butter.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. It is also added to most margarine and is present in milk. but a good intake of vitamin C will enhance absorption. eggs. Minerals perform a variety of jobs in the body. whole meal bread. Vegetable sources of iron are not as easily absorbed as animal sources. nuts and seeds (especially sesame seeds). tap water in hard water areas. all leafy green vegetables and potatoes. dried fruits (especially apricots and figs). • Vitamin E: Vegetable oil. wholegrain cereals. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. leafy green vegetables. • Vitamin C: Fresh fruit. . 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. salad vegetables. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. cheese. Vitamin D helps calcium to be absorbed. molasses. The very young. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. eggs. • Iron: Needed for red blood cells. bread. cereals and bacterial synthesis in the intestine. lentils and pulses. These sources are usually adequate for healthy adults. Vitamin B12 is added to yeast extracts. soya milks. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight.
This is important in nerve impulse transmission and muscle contraction. Calcium can bind to a wide range of proteins altering their biological activity. Metabolites of Vitamin D are important in this. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. about 99% is in the bones and teeth where it plays a structural role. Sea vegetables are a good source of iodine for vegans. lentils and wholegrain cereals.2 kg of calcium. sesame and pumpkin seeds.• Zinc: Plays a major role in many enzyme reactions and the immune system. This usually occurs after 35- . calcium deficiency may lead to osteomalacia (softening of bones). This causes bones to be brittle and liable to fracture. muscle contraction and nerve impulse transmission. but the quantity depends on how rich the soil is in iodine. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Osteoporosis can be due to calcium deficiency. The skeleton of a young adult male contains about 1. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. This involves loss of calcium from the bones and reduced bone density. Calcium also plays a role in cell biology. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. increasing re-absorption of calcium by bones. Bone loss occurs with age in all individuals. The main function of calcium is structural. • Iodine: Present in vegetables. In adults. Of the body's total calcium. cheese. Found in green vegetables. activating clotting factors. This may be related to repeated pregnancy with lengthy breast feeding. Dairy products also have plenty of iodine. CALCIUM Calcium is the most abundant mineral in the human body. Calcium is also needed for blood clotting. This is finely controlled by hormones.
Dairy products. This is thought to be due to animal protein increasing calcium loss from bones. Calcium loss is reduced if dietary calcium is low. Uronic acid. Calcium balance can be affected by a range of other factors. Saturated fats can also lessen calcium absorption. Adaptation to both high and low calcium intakes occur. and oxalic acid. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Lack of exercise. . Calcium is present in a wide range of foods. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Phytic acid. tofu. In severe cases muscle spasms may occur. In infants and children calcium is retained for new bone growth. Calcium is lost in the feces. Bone loss is greatest in women following the menopause. Reduced intake leads to increased efficiency of absorption.40 years and involves the shrinking of the skeleton. found in certain fruits and vegetables can also bind calcium. and dried fruit are all good sources of calcium for vegetarians. This involves sensations of tingling and numbness and muscle twitches. This is called tetany. Most flour is fortified with calcium carbonate so cereals can also be a good source. nuts and seeds (almonds. found in bran. Hard water may also provide calcium. urine and sweat. Calcium loss is roughly equal to dietary calcium in adults. This usually results from excessive doses of vitamin D and can be fatal in infants. Meat is a very poor source of calcium. smoking and alcohol can all increase the risk. However. Excess calcium in the blood can cause nausea. The risk of osteoporosis may be altered by factors other than diet. whole cereals and raw vegetables is one of these. This is due to reduced levels of the hormone. Postmenopausal women are particularly at risk from osteoporosis. However. Vitamin D is essential for absorption of calcium from the gut. leafy green vegetables. A number of substances can inhibit the absorption of calcium. being underweight. Calcium is also lost during lactation in breast milk. brazil nuts. vomiting and calcium deposition in the heart and kidneys. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. sesame seeds). other research has found no difference between vegetarians and omnivores. oestrogen. a component of dietary fiber. A low level of calcium in the blood and tissues can cause hypocalcaemia.
Raised blood cholesterol is associated with an increased risk of heart disease. Fats tend to be solid at room temperature whilst oils are liquid. Fats consist of fatty acids and glycerol. Therefore. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. monounsaturated or polyunsaturated. Nearly all the fats in our bodies and in foods are triglycerides. Pregnant adolescents are an exception to this. being made up of three fatty acid molecules to one glycerol molecule.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. Vegetable fats are generally unsaturated. The building blocks of fats are called fatty acids. The nature of fat depends on its constituent fatty acids. monounsaturated or polyunsaturated. Fats and oils are essentially the same. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Breast feeding women need extra calcium. . it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Foods rich in saturated fats are usually of animal origin. Fats can be classed as either saturated. calcium absorption from the gut increases and no additional calcium is generally needed. There are about 16 different fatty acids commonly present in foods. The term lipids include both fats and oils. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. This depends on the type of chemical bonds present in the fatty acid. Saturated fat raises the level of cholesterol in the blood. having particularly high calcium needs. Cholesterol is present in animal foods but not plant foods. These can be either saturated.
These are linoleic acid and alinolenic acid. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. though fish oils may also be high in polyunsaturated fatty acids. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. lard. They are widely present in plant oils such as sunflower. Plant oils may be hardened by the addition of hydrogen atoms. converting double bonds to single bonds. As well as being a concentrated source of energy. If there is more than one then it is polyunsaturated. fish oils are sometimes used therapeutically.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Fats are also essential for the structure of cell membranes and are precursors of many hormones. The body can make its own cholesterol and so a dietary source is not required. Hydrogenated vegetable oils are often present in margarine and other processed foods. However. It is present in all animal tissues but is absent from plants. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. fats act as carriers for fat-soluble vitamins A. arachidonic acid is not an essential fatty acid as was once believed. For this reason. then it is unsaturated. Unsaturated fats are liquid at room temperature. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Butter. Because of this conversion. Two fatty acids are termed essential fatty acids. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Cholesterol belongs to the sterol group of fats. If there is just one double bond then it is monounsaturated. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. This process is known as hydrogenation. Fats have a number of important functions in the body. They are usually of plant origin. . These must be present in the diet as the body is unable to make them itself. suet and meat fat are saturated fats. E and K. rapeseed and soyabean oils. D. Saturated fats tend to be animal fats and are solid at room temperature. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond.
Meat. It is the LDL cholesterol which has been linked to heart disease. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Because of this high blood cholesterol is linked with heart disease. Cholesterol may form plaques on artery walls if levels in the blood are too high. Cholesterol is present in all animal foods but not plant foods. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Unsaturated fatty acids exist naturally in the cis form. Hydrogenation of margarine causes this to occur. stress and environmental pollutants can increase the generation of free radicals in the body. Unsaturated fatty acids can exist in two different geometric forms. Saturated fats are nearly always from animal foods. including alcohol. These are called the cis and trans forms. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Polyunsaturated fats are usually from plant sources. HDL cholesterol may help protect against the risk of heart disease. A number of factors. especially when exposed to heat or sunlight.Cholesterol is transported in to various proteins. Coconut oil and palm oil are vegetable sources of saturated fats. C and E offer protection against free radicals. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Anti-oxidants such as vitamins A. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. This can lead to atherosclerosis. . There are four main types of lipoprotein involved in cholesterol transport. saturated fat raising blood cholesterol. Lard and suet are saturated fats. Polyunsaturated fats can also generate free radicals. It has been suggested that trans-fatty acids can increase the risk of heart disease. Olive oil is a monounsaturated fat. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Fresh fruit and vegetables are rich in these anti-oxidants. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). eggs and dairy products all contain saturated fats. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Egg yolks and highfat dairy products are high in cholesterol. These complex molecules are called lipoproteins.
. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Research has also shown iron deficiency to be associated with impaired brain function. IRON Iron is an essential component of hemoglobin. Special emphasis is placed on reducing the amount of saturated fat in the diet. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. The body contains between 3. and to use olive oil for cooking purposes. headaches. In developed countries. It also plays a vital role in many metabolic reactions. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. loss of appetite and pallor. spleen and bone-marrow. people with low iron levels having lowered resistance to infection. However. All these symptoms are associated with decreased oxygen supply to tissues and organs. lack of stamina. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Iron deficiency can lead to anemia. and iron deficiency in infants can result in impaired learning ability and behavioral problems. which acts as an oxygen store in muscle tissue. Dietary advice is to reduce this. 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. the red pigment in blood.5g of iron.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. 2/3 of which is present in hemoglobin. Iron is essential for the formation of hemoglobin. transporting oxygen in the blood to all parts of the body. 1/3 suffering from severe deficiency and anemia.5 and 4. Vegetarian diets tend to be lower in fat than omnivore diets. 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%. breathlessness. Advice to vegetarians is to keep fat intake to a minimum. Symptoms of anemia include tiredness. The remainder is stored in the liver. A small amount is present as myoglobin. Iron also plays an important role in the immune system. between 10-20% of child-bearing age women are said to be anemic. insomnia. Iron deficiency is the most prevalent nutritional problem worldwide.
despite a high intake of fiber and phytate. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. eight of which must be present in the diet. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. However. Phytates. Citric acid. oxalates and phosphates present in plant foods can inhibit absorption. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Unlike animal proteins. Non-haem iron is less easily absorbed by the body than is haem iron. Vitamin C greatly increases the absorption of non-haem iron. plant proteins may not contain all the essential amino acids in the necessary proportions. Haem iron only exists in animal tissues. green peppers. Foods rich in vitamin C include citrus fruits.Dietary iron exists in two different forms. and fresh leafy green vegetables. . Iron absorption can also be influenced by the amount of iron in the diet. Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. Excess dietary protein may lead to health problems. sugars. the amino acids in one protein compensating for the deficiencies of another. amino acids and alcohol can also promote iron absorption. Lowered levels of iron in the diet result in improved absorption. as can tannin in tea. leafy green vegetables. There are about 20 different amino acids. a varied vegetarian diet means a mixture of proteins are consumed. Fiber may also inhibit absorption. Proteins are made up of smaller units called amino acids. These are the essential amino acids. Good sources of iron for vegetarians include wholegrain cereals and flours. whilst in plant foods iron is present as non-haem iron. The absorption of iron is influenced by other constituents of a meal. and some dried fruits. blackstrap molasses. pulses such as lentils and kidney beans.
isoleucine. the essential amino acids cannot be made and so they must be supplied in the diet. and lysine. immune protection. methionine. Muscle contraction. and rice). Proteins are essential for growth and repair. All enzymes are proteins and are vital for the body's metabolism. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. However. The eight essential amino acids required by humans are: leucine. Amino acids link together to form chains called peptides. valine. Certain amino acids can be made by the human body. pulses. and the transmission of nerve impulses are all dependent on proteins. nitrogen and occasionally sulphur. cereals (wheat. oats. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Different foods contain different proteins. Amino acids are simple compounds containing carbon. oxygen. soya products (tofu. . free-range eggs and some dairy products (milk. Excess protein may also be converted to fat and stored. The amino acid that is in shortest supply is called the limiting amino acid. Most foods contain at least some protein. protein is used. There are about 20 different amino acids commonly found in plant and animal proteins. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Good sources of protein for vegetarians include nuts and seeds. A typical protein may contain 500 or more amino acids. tryptophan. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate.Proteins are highly complex molecules comprised of linked amino acids. Many hormones are proteins. For children. Proteins in skin and bone provide structural support. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. soya milk and textured soya protein such as soya mince). threonine. They play a crucial role in virtually all biological processes in the body. Protein can also provide a source of energy. each with their own unique amino acid composition. cheese and yoghurt). The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. phenylalanine. histidine is also considered to be an essential amino acid. hydrogen.
it has been thought that protein complementing needed to occur within a single meal. such as meat. muesli with milk (soya or cow's). For instance. Previously. Beans on toast. and rice with peas or beans are all common examples of protein complementing. Soya is a high quality protein on its own which can be regarded as equal to meat protein. leads to a high quality protein which is just as good. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. This is known as protein complementing. This means when two different foods are combined. However. Combining plant proteins. 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 is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. seeds. and in some cases better. than protein from animal foods. milk and cheese tend to be of a higher protein quality than plant proteins. The limiting amino acid tends to be different in different proteins. such as a grain with a pulse. it is not surprising that animal proteins. cheese or peanut butter sandwich. pulses. This does not mean that vegetarians or vegans go short on essential amino acids. 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 . A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. Many plant proteins are low in one of the essential amino acids. As such. which is regarded as the ideal. the amino acids in one protein can compensate for the one lacking in the other.Protein quality is usually defined according to the amino acid pattern of egg protein. Vegetarians and vegans eating a well-balanced diet based on grains.
the maintenance of the nervous system. There has been considerable research into proposed plant sources of vitamin B12. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. particularly the bone marrow tissues responsible for red blood cell formation. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. and growth and development in children. involving the degeneration of nerve fibers and irreversible neurological damage. It contains cobalt. and algae such as spirulina have all been suggested as containing significant B12. and so is also known as cobalamin. Symptoms include excessive tiredness. seaweeds. Many vegan foods are supplemented with B12. If B12 deficiency occurs. Vitamin B12 neuropathy. Deficiency can cause anemia. While vegetarian diets usually meet or exceed protein requirements. It is exclusively synthesized by bacteria and is found primarily in meat. This results in anemia. B12 is necessary for the rapid synthesis of DNA during cell division. Vitamin B12 is necessary for the synthesis of red blood cells. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Because infants and children are growing they require more protein than adults (proportional to their body weight). 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. they are typically lower in total intake of protein than non-vegetarian diets.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Fermented soya products. can also occur. DNA production is disrupted and abnormal cells called megaloblasts occur. However. eggs and dairy products. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). . 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. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. This is especially important in tissues where cells are dividing rapidly.
B12 is also important in maintaining the nervous system. a seaweed. may be obtaining more B12 from re-absorption than from dietary sources. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. However. found no significant B12. including tempeh. However. pallor. sore tongue and menstrual disorders. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. including vegans and some vegetarians. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. have both appeared to contain significant amounts of B12 after analysis. miso. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. known as B12 analogues. In comparison. Vitamin B12 can be stored in small amounts by the body. shoyu and tamari. folic acid also being necessary for DNA synthesis. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. listlessness. Around 80% of this is stored in the liver. There has been considerable research into possible plant food sources of B12. People on diets low in B12. Total body store is 2-5mg in adults. Vitamin B12 is excreted in the bile and is effectively reabsorbed. known as intrinsic factor. Assay methods used to detect B12 are unable to differentiate between B12 . seaweeds and algae have all been proposed as possible sources of B12. The only reliable unfortified sources of vitamin B12 are meat. and poor resistance to infection. These cannot be utilized to satisfy dietary needs. Anemia may also be due to folic acid deficiency. Other symptoms can include a smooth. an algae available as a dietary supplement in tablet form. When deficiency occurs. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. analysis of fermented soya products. This is known as enterohepatic circulation. dairy products and eggs.breathlessness. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Fermented soya products. Spirulina. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. and nori. it is thought that this is due to the presence of compounds structurally similar to B12.
the bacteria produce B12 too far down the intestine for absorption to occur. though little is known about this. A slice of vegetarian cheddar cheese (40g) contains 0. However. Vecon vegetable stock. particularly in areas where hygiene standards may be low. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Lactating women need extra B12 to ensure an adequate supply in breast milk. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Human feces can contain significant B12. Zinc is vital for the healthy working of many of the body's . These include yeast extracts. as the B12 analogues can compete with B12 and inhibit metabolism. Pregnant women are not thought to require any extra B12. textured vegetable protein. In the past. Bacteria present in the large intestine are able to synthesize B12.2 µg. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. and breakfast cereals.and its analogues. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. soya milks. veggie burger mixes.7 µg. B12 has very low toxicity and high intakes are not thought to be dangerous. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. A boiled egg contains 0. 1/2 pint of milk (full fat or semi skimmed) contains 1. vegetable and sunflower margarines. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. It helps with the healing of wounds and is a vital component of many enzyme reactions. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. 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. Boiling milk can also destroy much of the B12. B12 not being absorbed through the colon lining.5 µg.
30% in bone and about 5% in our skin. The recommended amounts of zinc for adult men are 1/3 higher than those for women. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. inhibit zinc absorption. and in liver function. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. nuts.systems. delayed wound healing. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. lipids and energy. beans and lentils. zinc is involved in the metabolism of proteins. diarrhea. It is thought that zinc supplementation can help skin conditions such as acne and eczema. seeds and wholegrain cereals. 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. The more sexually active a man the more zinc he will require. Zinc has a range of functions. in insulin activity. Zinc is found in all parts of our body. Other symptoms of zinc deficiency can include hair loss. Dietary fiber and phytic acid. The first signs of zinc deficiency are impairment of taste. 60% is found in muscle. prostate problems. carbohydrates. a poor immune response and skin problems. yeast. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Only 20% of the zinc present in the diet is actually absorbed by the body. . particularly in association with protein foods. Particularly high concentrations are in the prostate gland and semen. Our body contains about 2-3g of zinc. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. in the metabolism of the ovaries and testes. pulses and nuts. It is always better to seek the advice of an expert before dosing yourself with supplements. anorexia nervosa. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. and decreased growth rate and mental development in infants. found in bran. fatigue. There are no specific storage sites known for zinc and so a regular supply in the diet is required. As a component of many enzymes. wholegrain cereals. alcoholics and those suffering from trauma or post-surgery. Good sources for vegetarians include dairy products.
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. hair. but getting started with this new lifestyle takes not only dedication. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. particularly iron and copper. urine. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. You will have a larger chance of not succeeding if you do it this way initially. Pregnant women do need extra zinc.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption.g. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. vomiting and fever. A deficiency of zinc in the diet means zinc absorption is improved. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. but it is thought that demands are met by increased absorption from the gut. Zinc is lost via the feces. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Breast feeding mothers need extra zinc in their diet. such as Iran and other Middle East countries. Excess zinc is toxic. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. A vegetarian diet makes you a healthier person. Too much zinc will interfere with the metabolism of other minerals in the body. Baking can destroy over half the phytic acid in whole meal bread. . Various chemicals added to many processed foods can also reduce zinc absorption e. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. skin. semen and also menstruation. but also some common sense. sweat. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. EDTA. phosphates.
there are literally hundreds of vegetarian cookbooks around. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice.usually from people who know very little about their own health and dietary needs. Don't be put off by a bit of teasing or ill-informed scare stories. You'll have to change your habits. Educate yourself by reading labels or making all your food yourself. Buy a vegetarian cookbook (or borrow one from your local library). Don't go it alone. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places.Some people start out by eliminating red meat first. pulses. to avoid any embarrassment when friends are cooking for you. Others eat vegetarian food one day a week. The important thing is to work out what will suit you and stick with it. And. remember to let them know in advance that you are vegetarian. but always be a learner when it comes to your body and what you put into it. including meat alternatives like mince and sausages made from soya or Quorn(tm). Try something new. then two or three days and eventually every day. but investing in a cook book is a great way to start. Whether you need simple step by step instructions or gourmet dishes to impress your friends. cous cous and all sorts of vegetables. Vegetarians are sometimes the brunt of jokes and prejudices . As you get more confident about vegetarian food. 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. A little later in this book. then poultry. tofu. If you've grown up eating meat. 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. but you can learn to stay healthy by understanding what it is your body needs. 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. take the next step by making sure you always buy free-range eggs and vegetarian cheese. . We've given you most of what you need to know in the above chapters. then fish. we'll give you some great veggie recipes. Join The Vegetarian Society to make sure that you always have access to our expert advisors. this can be difficult.
but you don't need to buy everything! In fact. That includes anything made with animal products or preservatives.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Donate it to a church or local food pantry. Then you'll need to stock up on vegetarian friendly foods. free-range eggs. sunflower and many others) The list looks long. 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.will be suitable for vegetarians . vegetable oil. dairy products. Don't throw that food away.g. 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. 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. Many of the basics . flour. pumpkin. frozen chips etc .bread. many meat-flavored varieties are actually vegetarian) Yeast extract (e. Most people keep a few stock items in their kitchen cupboard or freezer.
If not. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. If not. veggie sausages. If you know you are going to be eating in restaurant X on Saturday. If you are going to a quality restaurant or one that is locally owned. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. baked beans. all have something vegetarian on the menu. you can break all the rules. Many of your favorite dishes. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. pasta sauces and soups are all suitable for vegetarians already. or stick with more familiar tastes if you prefer. . rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. ratatouille. Or worse. such as spaghetti bolognaise. Most often than not.html> are more than happy to whip something up. scrambled eggs.associatedcontent. call ahead and ask if they offer vegetarian entrees and if not. ask your server what is available. pulses or just vegetables. many cheeses and all sorts of ready meals. Look at the soup bars also. pizzas. DINING OUT For many new or wannabe vegetarians. Bean burgers. well stocked salad bars. you will almost always be able to find a vegetarian friendly meal on the menu. Most all of the better chain food restaurants have salad bars. It shows their talent. feeds their ego and gets you an outstanding meal. If you find yourself in that predicament. Most chefs in quality restaurants <http://www. chili.Eating vegetarian is a real culinary adventure. you will get a yes. stir-fry and curries can be made with soya mince. that fear keeps them from accepting dinner invitations from family and friends.com/theme/609/restaurants. can something special be prepared. many of the soups are bean based with no meat. Many have extensive. jacket potatoes. Once you've broken out of the conventional meat-and-two-vegetable routine. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner.
dolma (stuffed grape leaves). yogurt and fruit or a number of other meatless items off the menu. Japanese. you were wrong. The Indian diet has a rich tradition of vegetarianism. too. you have a delightful adventure ahead of you . are just as tasty as the meat-loaded kind. Plain cheese pizza. or Mexican food. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. get their protein from rice and beans (just make sure that they use vegetable broth. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese.just ask that your meal be prepared with vegetable oil instead. especially the ovo lactos. spanikopita (spinach pie) and salad made with a grain called tabouli. or even a cheese-less pizza topped with vegetables. Most fast food chains now offer garden salads in a wide variety of different flavors. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. spicy lentil dish. called ghee . although not all cities have them. Pasta with meatless marinara sauce is a staple menu item.try dal. rice and noodles. don't fret . Depending on the chain. Hit a Greek restaurant and load up on hummus. as well. such as pasta fagioli. 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. which is loaded with vegetables. Tell your waiter that you don't eat meat. Indian restaurants are terrific for vegetarians. Other ethnic options are excellent choices for vegetarians. Many Italian soups. Just take a moment to quiz your server about how the dishes are prepared . and not beef or chicken). Order your salad with no meat and you're set to go. Chinese restaurants are great for vegetarians. be aware that many Indian dishes are prepared using clarified butter. offering delicious vegetable entrees. you can have gazpacho (a cold vegetable . ovo lactos have lots of options. If you're new to Indian cuisine. If you like Mexican fare. a traditional. baba ganoujh (a delicious eggplant spread). delightful little pastries stuffed with meat. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. At the big chain restaurants like Olive Garden or the Spaghetti Factory. which are an excellent source of protein (and delicious).Italian restaurants are another great option for vegetarians. and samosas. too. and they'll make sure your meal comes the way you want it. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. And if the gang heads out for pizza.Even fast food restaurants are getting into the healthy trend. though. as it pasta primavera. you can add a baked potato.
do so . you need to make the best of things. but often misguided. even if your hosts know that you're vegetarian. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. and you have the research to back it up. loved one that you are indeed paying attention to your health. smile and say that they're so delicious that you're happy to enjoy them. if you're questioned.burritos. tostadas and tacos. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. enchiladas. If you're not comfortable with taking a chance on the veggie burger. If you're the host. books and magazines so they can learn more. they may not know how to feed you. Etiquette is. about behaving well under challenging circumstances.chat with your tablemates. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. Assure the well meaning. Don't be afraid to ask questions when you are dining out. the family member or friend that just will not accept that you've gone meatless. fundamentally. chiles rellenos (green peppers stuffed with cheese. Or you may end up in a situation where your hosts simply have no idea of what your needs are. that your diet is the perfect diet for you.can be problematic for people on special diets. you can make sure that you have a tempting variety of delicious foods. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. Dinner parties .soup). Here they are worrying about your health and you are worrying about hurting their feelings. enjoy the company and have a good time anyway! . If all there is on the table that you can eat is bread and salad.both attending them and hosting them . That you feel. It's tough. remember that's it's just for one meal . you really do have to stand firm. This is one time. But what if you're the guest? Often. the breaded and fried) and bean-and-cheese versions of all the usual favorites . The choices are more diverse than what you think. Even if it's disappointing. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree.and. In those cases. simply order a salad or baked potato. Offer to show them websites.
and leave some empty space so it looks like you ate something. Chances are good that people won't even notice that they are eating dishes that don't contain meat. or peanuts. It's a choice only you can make! . then eat a light meal before you leave the house. tell them you're vegetarian and steer the conversation to something else. eat. You can choose to prepare a separate meal in your home for your meat eating guests. To be blunt. If you're headed to a big social event like a wedding or a family dinner.squish things around and mess up your plate. by all means do that. Think about how you'd like to be treated when you go to dinner at a friend's home . most people won't notice how much you did. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. or didn't. or if there's anything they absolutely hate. You should only serve meat if you genuinely feel comfortable doing so. but only do so if you won't be compromising your choices. Whatever happens. allowing guests to fill their plates only with what they want. 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. or dairy. but you won't be suffering from hunger pangs throughout the evening. One sure way to make everyone happy is to serve a variety of different dishes buffet style. or your hostess sits a plate of animal food in front of you. Hide the meat under some lettuce. so you have more time to enjoy your guests. It helps them to feel comfortable if they don't want to eat something . ask them if they have special dietary needs. stick to your choices and prepare a vegetarian dinner.and it'll save you the effort of serving. If the conversation is compelling. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. you can make them feel extra welcome in your home. When having people to your home for dinner. 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. You'll be surprised at what people have to say . don't make an issue of your diet. do what children do . If someone asks. Part of being a terrific host is anticipating your guests' needs. no one is really interested in what you can't eat.If there's absolutely nothing on the menu that you can eat.no one will be looking at their plate and wondering why there's still food there .some are allergic to bell peppers. If you're comfortable handling meat products and are doing it for the courtesy of your guests.
your breast milk is superior to that of meat-eating mothers . pesticides or other contaminants that you would if you were eating meat.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. too . THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. the alternative to breast milk. if you're a vegetarian. . 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. At the four-to-six month mark. substances in breast milk that make it superior to infant formula. We all start out life as lacto vegetarians. Whether or not you breast feed is entirely your decision but. as it's not designed to meet their nutritional needs. This isn't necessarily true. Out first food is our mothers' milk. Infant formula. But don't give regular soy milk to a baby less than a year old. is made as close as possible to that of mother's milk. Should you decide not to breast feed. Also. scientists believe that there are other. The timing varies from baby to baby . as it can cause intestinal bleeding and lead to anemia.breast milk is a natural food for humans while cow's milk is not). it's time to introduce your baby to solid foods.So you've decided to become a vegetarian. as yet unidentified.soy is less likely to cause allergies than cow's-milk-based formulas. for most babies. choose a soybased formula . Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. The good news is.you're not passing on any of the antibiotics. your child is still a vegan. (And if you're a vegan and you breast feed. breast milk is the optimal food. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. made just for us and full of all the nutrients we need. and when she takes a quart or more of a formula per day and still acts hungry. it's time to transition to solid foods. In addition to the sugars and other nutrients. Cow's milk should never be fed to babies under one year old. and it's all we require or should eat for the first four to six months of life.
juice.they'll be a bit fussy sometimes. When giving babies "finger foods. you can give him water. Once your baby eats cooked cereal.rice cereal is best. Most babies are very fond of lentils. starting with veggies that are easy to chew and unlikely to present a choking hazard. Nut butters should not be fed until after 12 months. as almost every baby can digest it easily and unlikely to cause an allergic reaction. so that their systems can get used to the change in diet. Adapt the guidelines in the baby books to the vegetarian diet. Good choices are carrot sticks. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. you can start offering your child some vegetarian versions of classic kids' favorites. At seven to ten months. about a half-ounce per serving. It's smart to introduce new foods one at a time. an vegetables that adults eat are fine for a child. start introducing high-protein legumes to the baby's diet. preservatives and any other additives that your baby doesn't need. regular soy milk. so if your baby has sensitivity to a food you can easily identify it. Vegetarian and vegan children are just like any other kids . Raw vegetables can be introduced then.once your child is old enough to transition off formula. and lightly blanched and cooled broccoli. 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. except for not feeding them meat. or round. bland flavor. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. large.You'll want to introduce solid foods slowly. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed." take care that the foods aren't too hard. Start with cooked grains . hot dogs and sandwich slices . or any other nutritious liquid. Start with raw. lettuce and other leafy green vegetables. Follow the same feeding schedules and advice that you would for any other baby. If you buy prepared foods. As you ease into the toddler/preschooler years (ages 1 to 4). Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . as well as soy cheese and soy yogurt two servings per day. regular soy milk or rice milk. Slowly add tofu into their meals and snacks. sharp. As long as it's safe for the baby to chew. begin to slowly introduce other foods. which can be cooked until fairly soft and have a pleasant. buy ones that are free from added sugars.
too.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.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. cookies and other baked goods Vegetarian diets feature a lot of bulky. as time passes. fruits and vegetables to add lots of necessary nutrients to their diet. Very young children also need to eat more than three meals each day.add avocado. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. they sometimes don't get all the calories they require. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . she adores opera. when they were actually taller than average. So be generous with the snacks featuring grains. 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. they caught up by age 10. One partner may be a social butterfly but . Don't worry about a vegetarian diet affecting your child's growth . filling plant foods.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. Peanut and almond butters are excellent sources of calories for kids. which is calorie-dense and full of good fats. All marriages are about compromise. but the other is neat. and since small children have equally small stomachs. He loves reality television. You choose someone to spend the rest of your life with and. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . you often find yourselves negotiating to find a middle ground that you can live with. to sandwiches. and weighed slightly less than children raised on an omnivorous diet. One of you is messy.
veggie burgers and non-dairy cheese at home.no two individuals are exactly alike. Buy a few cookbooks and try new recipes to keep things interesting. whether it is based on ethical principles. No one likes to be told that they're "bad. Try to keep in mind that your choice to become vegetarian was a personal one. • Never attack your spouse's point of view. You can't control what your spouse eats .but don't lecture. appealing meals so that your partner can see that the diet isn't boring. Married couples figure out how to adapt to such differences. when you're single and dating. It's understandable. If your partner eats meat. If your partner is interested. See if you can get them to eat soy hot dogs. to believe that your ideal partner will share all of your values. . • Try to find restaurants where you can eat together. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. The key to making it work is acceptance of each other's choices. but still disagree on how to eat. • Try to get your partner to compromise on certain foods. so that you can enjoy a fine meal together.the other's happy to stay home every night with a good book. and it has to be for them. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. especially in public. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. the subject will come up naturally . • Acknowledge that your spouse's diet isn't meant to hurt you.but you can control how you behave towards them. it isn't a choice designed to make your life unhappy or more complicated. If you judge your spouse harshly for not joining you in your vegetarian journey. getting to work and raising children can sometimes make even the smallest difference seem enormous. As the popularity of vegetarianism increases. too. • Don't talk endlessly about your diet. But that's unrealistic . • Be a positive role model. Choose venues that offer both meat dishes and vegetarian options. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. You and your spouse may agree on a lot of things. • Play an active role in shopping and preparing meals." particularly if they're simply eating the same diet as most of the other people they see every day. Try to respect their decision. on convenience or on habit. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. Cook a variety of tasty. closing the door to them making that step themselves in the future. you may be turning them off entirely. There are probably far more of those than there are issues on which you don't see eye-to-eye. and the day-to-day struggle of paying bills. doing laundry.
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 .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. . asking that it's wrapped in such a way that you don't have to look at it. it's more than likely that you're the only person in your household going meatless. any more than it's theirs to turn you back into a meat-eater. you may find them ridiculing your food choices or even actively trying to sabotage you. If you can't stand to have meat around you at all. 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've agreed not to eat meat at home. Negotiate a menu plan that's acceptable to both of you. and nagging doesn't help. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Whether you live with a partner. that's great . accept that your spouse may eat meat sometimes when they're not with you. DEFENDING YOUR CHOICE Being new to vegetarianism. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. however . You may have to ask the others in your home to cook meat outside on a grill. you can't control what they eat. Although vegetarians aren't looked down upon today as much as in the past. If they want to change. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. One thing is certain. there will still be people who think that your new lifestyle is a weird one. Even if they're supportive of your decision. your parents. Again. your children or roommates. Eating together is one of the great pleasures of any relationship.and if they're not supportive.and not turning them off by lecturing them! Only you know the dynamic in your home. and dedicate a special section of the refrigerator to meat storage. this is a huge issue.
while your spouse would be doing so if she/he ate meat. and when . It all comes down to what your needs are. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. If your partner has decided to go vegetarian and you don't embrace that choice. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Try out a few of these yummy recipes. and that you can share together. The vegetarian lifestyle will be most difficult for the non-vegetarian. 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. . 2. Recognize that if you eat vegetarian food you are not compromising any principle or belief. here are some helpful tips to allow you to deal with your partner's choice: 1. Recognize that she/he may be having a hard time defending his/her diet outside the home and that some support at home can be very helpful. you may simply want to negotiate who cooks what. for example.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. so that nobody's beliefs will be violated. (Vegetarian food is also available for Israeli vegetarian soldiers. Consider. When family and friends begin to question your new meatless diet. 3. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Try to see the positive side of your partner's diet. and prepare your own entrée on the other nights.If your feelings aren't that strong. Try to find some good vegetarian recipes that you find convenient and enjoyable. A little compromise and understanding can go a long way. 4. Learning how to cook without meat can be a daunting task. but it doesn't have to be. Becoming a vegetarian is an exciting change in your life. even though many Israeli soldiers do not normally keep the kosher laws. that all meals served by the Israeli military are kosher. Here are some great recipes for you to try. and the compromises you and your family are willing to make. You don't need to be an expert.) 5. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet.
Meanwhile. coarsely chopped. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. and ketchup. 1/2 cheese. or until tender. Place seam side down in an oiled 9x13 inch baking dish. Bake for 20 minutes. chopped • 1 bunch fresh cilantro. and 1/2 cilantro. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. In a bowl. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. puree with half of the cilantro until smooth. chili powder. Spoon tomatillo sauce over enchiladas. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Mix potatoes together with pinto beans. husks removed • 1 large onion. or until hot and bubbly. Fry tortillas individually in a small amount of hot oil until soft. Set aside to cool. and place in an oiled baking dish. and spread remaining cheese over sauce. and roll up.Potato and Bean Enchiladas • 1 pound potatoes. boil tomatillos and chopped onion in water to cover for 10 minutes. Once cooled. toss diced potatoes together with cumin. salt. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano .5 ounce) can pinto beans. Fill tortillas with potato mixture. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Bake in the preheated oven for 20 to 25 minutes. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos.
Stir in mushrooms. Serve hot. Cook for about 8 minutes. mix the potatoes and onions. Bring to a boil. rinsed and drained • 1 cup cooked brown rice • 1 small onion. finely chopped • 1 egg. stirring occasionally. For each pancake. Wrap the mixture in cheese cloth or paper towels. and reduce heat to medium. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Potato Pancakes 4 medium baking potatoes. and squeeze out the excess liquid into another bowl. oregano. lightly beaten • 6 tablespoons salsa. and garlic until tender. split . The starch from the potatoes will settle into the bottom of the bowl . peeled and coarsely shredded 1 medium onion. celery.pour off the water and save the remaining potato starch. kidney beans. carrots. press together about 2 tablespoons of the potato mixture with your hands. about 6 minutes. and basil. combine the potato mixture. Stir in green pepper. heat skillet over medium-high heat. egg. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. green onions. red pepper. and chili powder. Cook until vegetables are tender.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. and reserved potato starch. Cover. place on skillet and flatten with a heat-proof spatula. turning once. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. salt and pepper. and simmer for 20 minutes. until brown on both sides. In a large bowl. Stir in tomatoes. chopped 1 egg. and cook 4 minutes. Season with cumin. coarsely shredded 4 green onions. and corn. Sauté onions. Black Bean Rice Burgers • 1 (15 ounce) can black beans.
Place 2 slices mozzarella on each rectangle. Pinch together perforations to seal. Place 2 rectangles on a 9x13 inch baking sheet. Top with a tomato slice. egg and 2 tablespoons salsa. In a small bowl. from the heat for 4-5 minutes or until cheese is bubbly. or until golden brown. Sprinkle half of the Parmesan cheese over each tomato. 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). sour cream mixture and slice of cheese on bun. split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese On each bagel or muffin half. Broil 6 in. and separate into 4 rectangles. sprinkle half of the cheddar cheese and cayenne pepper. Cover each with remaining dough. combine sour cream and remaining salsa. onion. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Press the edges firmly with a fork to seal. Moisten edges of rectangles with water. Place a lettuce leaf. Flatten to 1/2-in. Unwind the roll dough. Bake in the preheated oven 10 to 12 minutes. burger. mix well. Top each with 2 teaspoons tomato paste. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Sprinkle each with 1/4 teaspoon oregano. thickness.In a large bowl. Tomato Cheese Melt • 1 onion bagel or English muffin. mash beans with a fork. Add the rice.
mix onion. tomatoes with liquid. zucchini. and saute onion until tender and lightly browned. garlic. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. garbanzo beans with liquid. Heat oil in a medium saucepan over medium heat. Uncover. until cheeses are melted and bubbly. wine. In a medium saucepan over medium heat. Bring to a boil. Boil without stirring 4 minutes.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). stirring every 15 minutes. and continue baking 10 minutes. and continue baking 30 minutes. Stir heavy cream. Remove from heat and stir in soda and vanilla. Place in two large shallow baking dishes and bake in preheated oven. stirring to coat. and bake in the preheated oven 30 minutes. In a medium baking dish. Remove from oven and let cool completely before breaking into pieces. and bay leaf. and Romano cheese into the vegetable mixture. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Pour in a thin stream over popcorn. stir. sliced • 1/4 pound zucchini. Cover. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Stir in brown sugar. melt butter. stirring constantly. 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). corn syrup and salt. Place popcorn in a very large bowl. butter. Monterey Jack cheese. for 1 hour. chopped • 1 (8 ounce) can garbanzo beans. basil.
thyme and sliced artichokes and cook for 25 minutes. season with salt and serve. lightly beaten • 1/3 cup butter. vegetable base. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Sprinkle flour over onions and cook for 1 minute. cayenne. sliced • 3 pounds carrots. Let cook for 15 minutes. nutmeg. Add dried mushrooms along with the water they soaked in. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. salt. Stir in capers and parsley. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Using a extra-large stock pot sauté onions. fresh mushrooms and carrots. in order for vinegar to evaporate. mashed • 3/4 cup white sugar • 1 egg. pepper. garlic and shallots in olive oil and set on low. Cook for 15 minutes. It works well when using a 3 millimeter slicing disk. softened in water • 3 pounds fresh mushrooms. Stir in water. chopped • 3 cloves garlic. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms.• 3 pounds thinly sliced shallots • 3 small red onions. Stir in vinegar and cook for approximately 3 minutes. slice thinly and set aside.
2 tablespoons flour and cinnamon. In a small bowl. combine brown sugar and cinnamon. until a toothpick inserted into center of a muffin comes out clean. In a large bowl. Spoon batter into prepared muffin cups. Select dough cycle. cover and let rest for 10 minutes. softened • • 1 (3 ounce) package cream cheese. room temperature • 1/3 cup margarine. baking powder and salt. Sprinkle topping over muffins. sugar. Cover and let rise until nearly . Lightly grease 10 muffin cups. Roll up dough and cut into 12 rolls. mix together 1 1/2 cups flour. press Start. 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. or line with muffin papers. egg and melted butter. In a small bowl. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. 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. After the dough has doubled in size turn it out onto a lightly floured surface. In another bowl. Roll dough into a 16x21 inch rectangle. baking soda. softened • 1/4 cup butter.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Stir the banana mixture into the flour mixture just until moistened. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Place rolls in a lightly greased 9x13 inch baking pan. mix together brown sugar. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Bake in preheated oven for 18 to 20 minutes. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. beat together bananas.
mix in the peppers and onion and keep frying. While rolls are baking. move them to the sides of the pan and form an empty circle in the middle for your tofu. beat together cream cheese. 1/4 cup butter.doubled. When it starts to get golden. then add your drained. Remove from heat and add mustard and margarine. Set aside. Stir Fry: Sauté onion and green pepper in oil. use extra firm). You can add some turmeric for color if you like. vanilla extract and salt. crumbled tofu (don't use silken. about 15 minutes. Spread frosting on warm rolls before serving. confectioners' sugar. When they are good and soft. Heat on Med until thick and bubbly.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Add more oil to the middle of the pan. Add water and mix thoroughly. When it looks like you could eat it.com/products/censura. about 30 minutes. preheat oven to 400 degrees F (200 degrees C). Sauté this for another couple of minutes. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Meanwhile. Bake rolls in preheated oven until golden brown.
Bake at 400 for about 45 min. Remove from heat and add mustard and margarine. Meanwhile. Cook in microwave or oven till about 3/4 cooked. and lower heat. 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. Add cooked veggies and coat them w/sauce. cook chopped veggies (NOT spinach. cumin. combine flour. add spices. cilantro and salsa to sauce. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. salt and garlic powder. tarragon. Add water and mix thoroughly. Spoon in filling. 1/2 cup salsa (optional) In medium-large saucepan. and close it up as best as you can w/ the torn top shell. pinto. then add spinach on top. or just about anything. till crust is brown and delicious cheese and juice oozes out. beans. mushrooms. Spoon in veggies and sauce.A variety of veggies such as green beans. Mix it up. just keep it till later). To make sauce. Roll and push to one . Heat on medium heat until bubbling and thick. or whatever you like. drained 2 medium onions. olives. layer 1/2 cheese on bottom of lower crust. Add slowly either cornstarch or flour till slightly thickened. nutritional yeast. chopped 1/4 cup chopped cilantro. You can add dairy free milk and use veggie bouillon cubes. Add onion. Set aside 1/2 cup of cheese sauce in separate container. black). heat broth in large kettle. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Place a tortilla in pan and cover in enchilada sauce. zucchini. Add rest of cheese on top of that. Thaw pie shell and take 1/2 out of the tin. chopped 1 can olives. Meanwhile.
Bake at 350 until brown. just to make it a little bit more cheesy!). Remove from heat. Add carrots and veggie broth. sliced . vegan cream cheese.. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. repeat process until all noodles are used up. Add herbed tofu. keep warm.. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. nutritional yeast at this step. set aside. Add olive oil to a large skillet. until it is thoroughly heated. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. top with spaghetti sauce. sauté for 1 minute. herbed tofu 8 oz.. Cover and bake 15 min.end of pan. stir well. Stir in nutmeg (possibly you could add some about 1/4 C. 30-45 minutes. use your own judgment. Uncover and bake an additional 20-30 min. simmer uncovered for 5 min.. Continue until all tortillas filled. Add parsley and garlic. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. spread carrot mixture over top. 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. vegan cream cheese 2 Tbsp. Place 3 lasagna noodles in bottom of 11x7 baking dish. at 375 degrees. and lemon juice. Usually lasagna takes about 45 minutes to cook thoroughly. place over medium-high heat until hot. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb.
or black beans. combine the onion with the rice and all the remaining ingredients. water. In a mixing bowl. 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. seeded and minced. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Cook over medium-high heat and bring to a boil. Just as the garlic begins to turn brown.• 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. preferably organic • 1 to 2 fresh jalapeño peppers. remove pan from heat. and add tomatoes. be careful not to burn. 1 1/2-quart baking casserole. covered. 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. wine. salt and sugar. Allow pan to cool. Add the onion and sauté over low heat until lightly browned. or until the top is golden brown and bubbly. Remove from heat and stir in basil. Reduce heat to low and simmer. TORTILLA CASSEROLE One 16-ounce can pinto. Pour the mixture into a lightly oiled. Heat the oil in a small skillet. Stir together thoroughly. about 20 minutes. Bake for 35 minutes. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. pink.
Slowly pour into the saucepan. then cut into squares to serve. stirring constantly. heat the margarine or oil in a medium-sized saucepan. and then return them to the pot. 2-quart casserole dish and layer as follows: 4 tortillas. cheddar. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. spelt. then remove from the heat. Lightly oil a wide. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees.) • 1 tablespoon light olive oil • 3 medium celery stalks. Bring water to a boil in a large pot. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Add the celery dice and sauté over medium heat for 3 to 4 minutes. drain them. Mix thoroughly. Let stand for a minute or two. In the meantime. half of the cheese. etc. Bake the casserole for 12 to 15 minutes. Combine the first 7 ingredients in a mixing bowl. thawed 2 scallions. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. or until the cheese is bubbly.2 cups frozen corn kernels. half of the bean mixture. When the noodles are done. Add the noodles and cook until just tender. Simmer gently until the sauce has thickened. finely diced • 2 to 3 scallions. according to package directions. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Add the mushrooms and continue to sauté until the mushrooms are wilted. Repeat the layers. Pour in the sauce. overlapping one another. and then add the baked tofu and .
and then cut into squares to serve. large shallow casserole dish. Cook some quick brown rice according to package directions. or until the top is golden brown and beginning to get crusty. Bake for 30 to 35 minutes. warm the refried beans in a saucepan with a little water to loosen. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. cooked with a vegetable bouillon cube. soy yogurt. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. Allow to cool for 5 minutes. warmed or taco shells. 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. 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. Transfer the mixture to an oiled.or soft taco-size.scallions and season to taste with salt and pepper. Top generously with wheat germ. black olives. drained • Cured olives. TORTILLA FIESTA • Flour tortillas. burrito. diced and sprinkled with vinaigrette . Place everything on the table. black or green • Fresh mozzarella balls or very fresh tofu.
Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle. prepare a platter or two of antipasto and slice the bread.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. cut each in half lengthwise. soy. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. • 4 large baking potatoes • 1/4 cup organic dairy. Scoop out the inside of each potato half. and serve. drain it and return it to the pot. Heat as needed in the microwave or in a preheated 400-degree oven. about 1/4 inch thick all around. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. green part only. Pass around the Parmesan cheese for topping the pasta. While bringing a large pot of water to a boil and cooking the pasta. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Stir in the pasta sauce (and if you've used dry pasta. Add the remaining ingredients and stir well to combine. When the pasta is done. the diced tomatoes). leaving a sturdy shell. or rice cream cheese . Stuff the mixture back into the potato shells. Warm up as needed. MUSHROOM-STUFFED POTATOES.
leaving a sturdy shell. Stir in the cream cheese. Scoop out the inside of each potato half. Stuff the mixture back into the potato shells. Stuff the mixture back into the potato shells. with the mashed potato in the mixing bowl. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. When cool enough to handle. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. leaving a sturdy shell. Heat as needed in the microwave or in a preheated 400-degree oven. and serve. and cook until they are done to your liking. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm.• 1 tablespoon light olive oil • 1 large onion. Combine the mushroom mixture. chopped • 8 ounces white or cremini mushrooms. or rice milk • 2 cups finely chopped broccoli florets. cut each in half lengthwise. soy milk. Heat the oil in a medium skillet. and serve. Add the remaining ingredients and stir well to combine. stirring occasionally. Heat as needed in the microwave or in a preheated 400-degree oven. Scoop out the inside of each potato half. liquid and all. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. cut each in half lengthwise. Add the mushrooms. about 1/4 inch thick all around. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. When cool enough to handle. about 1/4 inch thick all around. Add the onion and sauté over medium heat until golden. Season with salt and pepper and stir well to combine. cover.
preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. or until the top of the pudding feels fairly firm to the touch. and stir. or to taste • One 9-inch graham cracker crust • 2 medium bananas. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. remove and discard the stems.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. preferably two. Stir in the maple syrup. then refrigerate for at least an hour. any variety (portabello. slightly overlapping circles. Wipe the mushrooms clean. If using shiitakes. Remove from the broiler and transfer to a serving container. Broil in the oven or a toaster oven for 4 minutes. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). maple syrup. Arrange in a shallow foil-lined pan and pour any excess marinade over them. or brown rice syrup • 16 ounces fresh organic mushrooms. or a combination) Preheat broiler (unless using a toaster oven). Combine the mushrooms with the teriyaki mixture and stir together.• 1 tablespoon honey. baby bella. about 4 to 5 minutes. Combine the first 4 ingredients in a mixing bowl and stir together. shiitake. until the chocolate chips have melted. then cut into wedges to serve. cover the top of the pie with thin banana slices arranged in concentric. Puree the tofu in a food processor or blender until completely smooth. Transfer to a small saucepan and add the chocolate chips. CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk . Just before serving. Broil until the mushrooms begin turning dark and are touched by charred spots. Allow to cool completely. cremini. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Cook over medium-low heat. stirring often. thinly sliced Preheat the oven to 350 degrees. oyster.
or until the bottoms are just lightly browned. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Stir in the chocolate chips and optional walnuts. Stir in the chocolate chips and optional peanuts. Bake for 10 to 12 minutes. Make a well in the center of the dry ingredients and add the applesauce and oil. 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. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. sugar. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. optional Preheat the oven to 350 degrees. Bake for 25 to 30 minutes or until golden on top. then use a whisk until the mixture is smooth. Combine the applesauce. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. optional Preheat the oven to 350 degrees. Allow to cool to room temperature or just warm. baking powder. and peanut butter in another bowl and whisk together until smooth. preferably cane juice sweetened • 1/2 cup chopped walnuts. then carefully remove with a spatula to plates to cool. and salt in a mixing bowl and stir together. Pour into a lightly oiled 9-inch round or square cake pan. and a knife inserted into the center comes out with chocolate. then cut into squares or wedges to serve. Combine the flour. Pour into the flour mixture and stir together until fairly well blended. Let stand for a minute or two. Stir together until the wet and dry ingredients are completely mixed. rice milk. but no batter. .• 1/2 cup natural style peanut butter.
Pour the filling into the crust. into 3/4-inch pieces. and cool to lukewarm before removing the bottom. adding an additional tablespoon of water only if necessary. Remove the tart from the oven. Mix until the dough just holds together. Bake the tart in a preheated 350°F oven for about 30 minutes. Remove it from the oven. oregano and thyme. mixing quickly and lightly with a pastry knife. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Cut in the butter and shortening. Make a well in the center of the pastry. mushrooms. 12 servings. beat together the eggs and milk. egg yolk and vinegar. then stir in the cheese. combine the flour and salt. Pat the dough into a 10 or 11-inch removable-bottom tart pan. or to taste Crust: In a medium sized bowl. Prick it all over with a fork.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. a mixer or your fingers until the mixture is crumbly. and add the water. the more water you use. or until it's set. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Baked Ravioli . Bake it in a preheated 350°F oven for 10 minutes. Stir the sliced asparagus. on the diagonal. Yield 1 tart. and salt and pepper into the egg mixture. Slice six of the asparagus stalks. and let cool. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. the tougher your crust will be. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Filling: In a medium-sized bowl.
cheese. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. whole mozzarella cheese-2 cups shredded. sugar and salt in to the saucepan with the vegetables. eggplant. Serve with a crisp salad. Cook the ravioli as described on the package. celery onion and carrot. can Italian peeled tomatoes • 1 tsp. Bring to a boil. In a baking pan place in some of the tomato sauce to cover the bottom. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. parsley. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. salt • 13 oz.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. celery carrot and onion. package of frozen ravioli • 8 oz. pepper and garlic together. Slightly undercook them. The cheese should be bubbly. Cover and cook for 10 minutes. Place tomatoes in a blender and puree. Chop eggplant. Add the tomatoes. hot and golden. until tender. Place the cooked ravioli in the pan and top with the rest of the sauce. Lower the flame and simmer for 20 minutes. 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. sugar • 1/2 tsp. In a large saucepan over a medium heat stir place in the olive oil. Fry each piece in oil until brown .
or 2 cans (14. stirring occasionally to keep vegetables from sticking. or until eggplant is tender but not too soft. Add eggplant. . stirring often. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Add peppers. stir to combine. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Take remaining 1/4 cup cream and toss with pasta.on both sides. and herbs. about 6 to 7 minutes.5 ounces each) diced tomatoes • 3 to 4 small zucchini. coarsely chopped. Cover and cook over low heat about 15 minutes. 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. quartered and thinly sliced • 1 small eggplant. Add tomatoes. Keep going till run out. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Add 3/4 cup of the cream and boil until slightly thickened. Cover and cook for 10 minutes. about 8-10 min. stir until coated with oil. until softened. minced • 1 Plum tomatoes. mix well. coarsely chopped • 4 large tomatoes. about 2 min. 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. shallots and tomatoes to pan and cook until reduced to 1/2 cup. crushed and minced • 1 large onion. Add garlic and onions and cook. zucchini. heat olive oil over medium heat. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. cubed • 2 green bell peppers.
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. Boil pasta until al dente. butter Preheat oven to 350 degrees. . Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. flour 1/2 tsp salt 1/2 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. Cut each tomato in fours.) Place tomatoes on baking tray. crumbles 1 pt.Rigatoni With Tomatoes. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. pepper. Season the tomatoes for taste (salt. Feta Cheese. Mozzarella. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Let it cool. pepper 2 tsp. pkg. Combine oil & lemon juice (for salad dressing. cottage cheese 4 eggs 6 tbsp. frozen chopped spinach 1/2 lb. Bake tomatoes for 45 minutes until wrinkled & shrunken. Let it cool down. etc.
marjoram. about 10-15 minutes. Serve with Italian bread or garlic bread sticks . cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. Let the pie cool for a few minutes. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon.) • 2 tsp garlic. Place filled manicotti over sauce. Meanwhile.In another bowl mix together salt. Bake an additional 5-8 min or until cheese is melted. Uncover. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Make sure you spread it evenly. Grill or broil until colour shows on vegetables. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. stick a knife or toothpick into the center of the pie. Fill each manicotti with mixture. etc. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. heat oven to 400. If it comes out clean. sprinkle evenly with cheese. Let sit for one half hour. rinse with cold water and let drain. Drain. Thread onto metal or soaked bamboo skewers. the pie is ready. Bake the pie for one hour. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Then combine the two mixtures into one bowl and stir well. pepper. flour and eggs. In medium bowl combine all filling ingredients and mix well. To tell if it is done. Pour remaining sauce over manicotti.
Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. peeled & grated • 1 medium carrot. mix well. and mushrooms. Fry 2-3 minutes on each side or until golden brown. Pour about 1/2 cup batter on hot griddle. chopped • 1 red bell pepper. grated • 1/4 C onion. bell pepper. cook onion and garlic in oil for 3 minutes. or until they begin to soften. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. chopped • 8 oz. Serve over rice. until vegetables are crisp-tender. combine ingredients. Continue cooking. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. about 5 minutes. red bell pepper cut in short. bok choy. thin strips . grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. mustard. stirring frequently. water chestnuts.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. lightly coated with non-stick cooking spray. water chestnuts. sliced diagonally • 2 c baby bok choy. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. shiitake mushroom caps thinly sliced • 1 med. vegetable stock. celery. Add soy sauce.
Bring 1 quart of water to a boil in a small saucepan.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Drain noodles. heat oil in large deep skillet or wok over medium heat. bell pepper and bok choy. 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 mushrooms. Add tamari or soy sauce. and peas. celery. lightly beaten 1 carrot. about 5 minutes. Drain and rinse in cold water. Stir-fry 1 minute. Stir in the rice and stir-fry 1 minute. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. Add sesame oil. Add the carrot and boil 1 minute. in 1/2" cubes 1 red bell pepper. Place a small skillet over medium heat. cook 3 minutes. tossing well. Stir until the eggs are firm but moist. and vinegar. Drain again and reserve. Add ginger and garlic. When it begins to smoke. add to skillet with vegetables. add 2 tablespoons of peanut oil and the lightly beaten eggs. stirring occasionally. Serve hot. When it begins to smoke. if desired. stirring occasionally. 3 to 5 minutes. Set aside. Meanwhile. stirring frequently. red pepper. simmer until vegetables are crisp-tender. . Add broth and sugar snap peas. Add the carrots. cook 30 seconds. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Place a wok over medium-high heat. Stir briefly. Mix to blend well and set aside. cook 1 minute. add the remaining 1/4 cup of peanut oil and the garlic. Sprinkle with peanutes or cashews. Transfer the eggs from the skillet to a small bowl and break them into small curds. Pour in the sauce and cook until the rice is heated through.
Do not overcook! While the potatoes are being cooked. drain them and move the potatoes to a mixing bowl. oregano. Mix rice. They are done when you can easily stick them with a fork. and rosemary. seeded • 1/2 c chopped green onions • 1/2 c black olives. Mix beans and remaining 1 cup picante sauce. Next. 1/2 cup of the picante sauce and 1/2 cup of the cheese. spoon over rice mixture.Potato Salad • 2 lbs med. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. leaving the skins on. crumbled feta cheese • 1 sweet red bell pepper. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. 6 servings Spinach Stuffed Tomatoes 10 oz. pkg. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . After all of the ingredients have been thoroughly (yet gently!) mixed. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. mix the oil. 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. vinegar. with nonstick cooking spray. After the potatoes are tender. 8x8x2 inches. Spray square baking dish. Let stand 5 minutes before serving. cook the potatoes in boiling water until tender. let the salad stand for at least thirty minutes before serving. press in bottom of baking dish. drained 1/4 tsp chili powder Heat oven to 350 degrees. Sprinkle with remaining 1/2 cup cheese and the chili powder. 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. egg product.
Spoon evenly into tomato shells. Discard seeds. Chop pulp finely and add to spinach. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Let stand for 20 minutes. honey. drain well and squeeze dry. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. parmesan. Toss the cabbage mixture with the vinaigrette. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Invert tomatoes shells on paper towels to drain. This salad goes well with grilled meats and fish. salt & pepper to spinach mixture and blend well. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. onion. Put in large bowl. Let stand 5 minutes. garnish with chopped green onion and toasted sesame seeds. soy sauce. carrot. cilantro and sesame seeds in a large bowl. In another large bowl mix cabbage. shredded • 2 Asian pears. Add 1/2 cup mozzarella cheese. green onion and red pepper. Sprinkle with remaining mozzarella and parsley. Asian Slaw • 1 head of Napa Cabbage. Slice and hollow out centers of tomatoes. Serve salad in a large bowl. sugar. Asian pears. Preheat oven to 350 degrees.
Add red pepper flakes. 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. Bake at 350 degrees 5060 minutes. prepared according to package directions Melt butter over high heat until bubbly. Rapidly add vodka. . salt. Set off burner and allow cheese to melt into soup. heavy cream. Add chopped white part of green onion. Simmer tomatoes with the two cheeses for three minutes. Simmer for 2 minutes. 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. then add 1 cup of heavy cream and simmer for one minute.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. (The alcohol burns off but makes tomatoes "come alive". Add parmesan cheese at the end of cook time. garlic. Pour into greased 9x13" pan. and pepper. Cook on low heat for 30 minutes.
sprinkle paprika in a larger circle around parsley flake circle. Sprinkle with seasoned salt and garlic powder. white pepper • Dill weed to taste • 2 pkgs. Zucchini Soup • 4 medium zucchini. sprinkle parsley flakes in a larger circle around the onions. 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. chopped • 1 tsp. Combine eggs. Garnish pie: make a small circle of 1/4 cup onions in center of pie. pour carefully over cheeses. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. press into pie plate as crust. 8 oz. Carefully put a layer of spinach and crumbled feta cheese into the crust. Bake at 350 for 1 hour. . vegetable broth • 2 onions. Vermont Cheddar Pie • 2-3 cups diced. cream cheese • Chopped fresh chives or edible flowers for garnish. milk. top with parmesan then cheddar cheeses. Combine potatoes and 1/4 cup onions. salt-free lemon/herb seasoning • 1/2 tsp.Mix completely with the sauce and serve immediately. quartered and sliced • 2 cans of 15 oz.
add zucchini. 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. white rice. Then blend in zucchini mixture. approximately 20 to 30 minutes. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. chicken broth. Add all other ingredients. pepper and dill weed to taste. Now add chopped green onions and additional season salt if desired.In a saucepan. Garnish with chopped chives or fresh flowers. Chill over night or until very cold. except seasoning meat. then cover and reduce to a low heat and simmer. 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). Cook for approximately one more hour. or until beans are very soft and a red gravy is produced. until smooth. Bring to a rolling boil. Add season salt and continue to simmer this combined mixture for another hour. Add to a large pot and cover beans with water until water is two inches above bean line. onions. a portion at a time. Cook mixture until soft. Blend the cream cheese in blender until smooth. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . add remaining liquid. After beans have been cooking for approximately 2 hours. chopped green onions and rice. Serve hot over warm.
Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. In other words. it tries to conserve its fat reserves by slowing down its metabolic rate and. There are many. This is just a start for you. it helps the body maintain its useful muscle mass. Be creative and use your imagination. lightly oiled. . This can negatively affect his physical fitness. Not only does exercise burn calories. Losing fat safely takes time and patience. 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. Athletes must consume a minimum number of calories from all the major food groups. Prepare a medium-hot skillet. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. A combination of exercise and diet is the best way to lose unwanted body fat. This ensures an adequate consumption of necessary vitamins and minerals. as a result. many more recipes out there for vegetarians. Dieting alone can cause the body to believe it is being starved.500. final mixture will be a little lumpy. There is no quick and easy way to improve body composition. one should eat less and exercise more.• 2 tbsp powdered sugar Mix all ingredients together very well. In response. women require at least 1. Athletes should avoid diets that fail to meet these criteria. it loses fat at a slower rate.200 calories. with the calories distributed over all the daily meals including snacks. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. and it may also help keep the body's metabolic rate high during dieting. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. not fat. since weight lost through these practices is mostly water and lean muscle tissue.
and mental alertness. Instead. examples include jogging. and jumping rope. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. however. To be properly nourished. fat. especially in large amounts. swimming. stair climbing. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Because there are 3. Aerobic exercises include jogging. proper nutrition plays a major role in attaining and maintaining total fitness.selecting a variety of foods from within . rowing. good health. In addition. For an average-sized person. Aerobic exercise is best for burning fat. Aerobic exercise. A good diet alone. running or walking one mile burns about 100 calories. is the best type of activity for burning fat. Exercise alone is not the best way to lose body fat. swimming. burn little. most people would need to run or walk over 50 miles to burn one pound of fat. As a result. such as sprinting or lifting heavy weights. he needs to run or walk 35 miles if pure fat were being burned. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. athletes should regularly eat a wide variety of foods fro-m the major food groups. In reality. a mixture of both fats and carbohydrates is used.500 calories in one pound of fat. walking. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Good nutrition is not complicated for those who understand these dietary guidelines. will not make up for poor health and exercise habits. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. cross-country skiing. crosscountry skiing.Fat can only be burned during exercise if oxygen is used. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Diet In addition to exercise. walking. This section gives basic nutritional guidance for enhancing physical performance. if any. which uses lots of oxygen. and rowing. bicycling. fat is seldom the only source of energy used during aerobic exercise. exercise to music. Anaerobic activities. bicycling.
especially saturated fats and cholesterol. as shown in Figure 6-3. Keeping a daily record of all foods eaten and physical activity done is also helpful.85) or about 710 calories in one hour. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. To estimate the number of calories you use in normal daily activity. = 5.034 calories/minute/lb. multiply your body weight by 13 if you are sedentary. they should eat three meals a day. You will need still more calories if you are more than moderately active./lb.1 calories/ minute) or about 305 calories/hour./lb. Thus. A well balanced diet provides all the nutrients needed to keep one healthy. x 0. intensities. a person running at 6 miles per hour (MPH) will burn 0. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. and durations.034 calories per pound per minute. that is. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance.079 cal. The result is a rough estimate of the number of calories you need to maintain your present body weight. the state of energy balance (positive. Good dietary habits help reduce the likelihood of developing CAD. a slow. Avoiding an excessive intake of fats is an important fundamental of nutrition. 14 if somewhat active. Another dietary guideline is to consume enough calories to meet one's energy needs. results from the clogging of blood vessels in the heart. CAD. Even snacking between meals can contribute to good nutrition if the right foods are eaten.079 cal. a person will burn 0. a 150-pound person would burn 5. A high intake of fats. while participating in archery. The blood cholesterol level in most Americans is too high. x 0. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types.1 calories per minute (150 lbs. or negative) can be determined. as shown in Figure 6-4. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack./min. = 11. For example. Weight is maintained as long as the body is in energy balance. has been associated with high levels of blood cholesterol./min. and a typical. 150-pound male will burn 11. . and 15 if moderately active. when the number of calories used equals the number of calories consumed.85 calories/minute (150 lbs. Similarly. By comparing caloric intake with caloric expenditure. progressive disease. balanced.each group.
the contribution from fat gradually increases. The body uses fat to help provide energy for extended activities such as a one-hour run. As a result. it is important to eat foods every day that are rich in complex carbohydrates. such as candy. because they can lead to low blood sugar levels during exercise. Individual caloric requirements vary. especially when training in the heat. plain water is the best drink to use to replace the fluid lost as sweat. Water is an essential nutrient that is critical to optimal physical performance. It plays an important role in maintaining normal body temperature.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Very intense activities use more carbohydrates. potatoes) are the best sources of energy for active athletes. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. It is also important to avoid simple sugars. in the form of glycogen (a complex sugar). Initially. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). Examples include weight training and the APFT sit-up and push-up events. pasta. Because foods eaten one to three days before an activity provide part of the fuel for that activity. We should increase our intake of polyunsaturated fat. Foods rich in complex carbohydrates (for example. up to 60 minutes before exercising. In addition. but to no more than 10 percent of our total calories. we should reduce our daily cholesterol intake to 300 milligrams or less. are the primary fuel source for muscles during short-term. Finally. high-intensity activities. the chief fuel burned is carbohydrates. Athletes . Sweat consists primarily of water with small quantities of minerals like sodium. Cool. The evaporation of sweat helps cool the body during exercise. can result. and training sport. Concerns for Optimal Physical Performance Carbohydrates. age. and possibly injury. depending on body size. high-intensity activities. water lost through sweating must be replaced or poor performance. 'but as the duration increases. sex. rice. The current national average is 38 percent. Repetitive. At least 50 percent of the calories in the diet should come from carbohydrates. Athletes often fail to drink enough water. whole wheat bread. Carbohydrates are the primary fuel source for muscles during shortterm.
Protein is believed to contribute little. Although cholesterol has purposes and is important to overall health and body function. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. nausea. 1.0 to 1. During prolonged periods of exercise (1. and diarrhea. and after exercise to prevent dehydration and help enhance performance. During intense training. The recommended dietary allowance of protein for adults is 0.8 grams per kilogram of body weight. too much cholesterol in the body has damaging effects. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. During periods of intense aerobic training. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. 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. Weight lifters. drinks that exceed levels of 10 percent carbohydrate.5 grams per kilogram of body weight per day).should drink water before. who have a high proportion of lean body mass. to the total energy requirement of heavy resistance exercises. Cholesterol is a fatlike waxy substance and is produced by the liver. can lead to abdominal cramps.5+ hours) at intensities over 50 percent of heart rate reserve. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. The primary functions of protein are to build and repair body tissue and to form enzymes. Many people believe that body builders need large quantities of protein to promote better muscle growth. as do regular soda pops and most fruit juices. Therefore. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. On the other hand. are helpful under certain circumstances. during. these beverages can provide a source of carbohydrate for working muscles. if any. This can improve endurance. it is necessary to first understand what cholesterol is. these drinks should be used with caution during intense endurance training and other similar activities. one's need for protein might be somewhat higher (for example. Sports drinks. .
Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. educate and provide healthful options. Instead. When you eat saturated foods such as dairy. the levels build up and cause damage by clogging your arteries. The two main types of lipoproteins are: High Density Lipoproteins (HDL. though. When the cholesterol level is appropriate. The purpose of this ebook is to inform." As with some fats. This is done simply from reducing cholesterol by 1%. High cholesterol can be avoided! With a nutritious diet. In fact. produces hormones such as estrogen and testosterone. HDL is either reused or converts to bile acids and disposed. and produces bile acids which are proven to aid in the digestion of fat. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. there are several different body functions and several different substances that make up our understanding of "cholesterol.) HDL transports cholesterol from cells back to the liver. Lipoproteins equip the cholesterol to move around the body. As we progress with "30 days to lower cholesterol" you will learn healthy. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. and grains you can maintain optimal health as they do not contain cholesterol. When cholesterol is at a good level it works to build and repair cells. This puts you at serious risk for disease such as heart and stroke. meat and eggs your cholesterol elevates. alternative ways to manage your cholesterol without having to rely on medications. it plays a life-giving role in many functions of the body. 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. This is known as "good" cholesterol. which is another form of fat. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. cholesterol cannot be dissolved in the blood. With too much cholesterol in the body. On the other hand when you eat foods such as fruits. molecules called lipoproteins carry cholesterol to and from cells. You want to ensure that your levels of this cholesterol remain . vegetables. In fact.Cholesterol forms every cell within the body.
gender and the heritage of the individual. gender. Other factors involved in this risk are age. Obviously. If you want to see a graphic representation of this.high for optimum heart health. since having too low levels of HDL . other causes of high cholesterol are lifestyle.even when other cholesterol levels are normal . 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. HDL consists of more protein than triglycerides or cholesterol. Low Density Lipoproteins (LDL. Eating fast foods and convenience foods results in eating too many fats and salts. family history of heart disease. which can raise our bad cholesterol levels. Due to heart risk factors besides diet. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. smoking. The results on his cholesterol and body health in just 30 days are truly frightening. and aids to remove LDL from your artery walls. . We will address this issue as we progress in "30 days to lowering cholesterol. and diabetes mellitus. Understanding the Causes of High Cholesterol Besides diet.) 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.may lead to heart problems. some people require a very aggressive approach which includes cholesterol lowing medication. HDL aids to ensure protection from the risk of heart attack and/or stroke. In addition. For some. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. consider renting the documentary movie "Supersize Me. we are setting ourselves up for problems. when we speak of having "cholesterol levels" we mean more than one number." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. To maintain optimum health. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke.
prevents arteries from working their best. The Dorsal Aorta or the main artery branches out into many smaller arteries. each day will lower cholesterol.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Your Arteries and Cholesterol The job of your arteries is to pump blood. Too much cholesterol in the blood . including walking.especially bad cholesterol . It is never too late to start on this path. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. work harder and start earlier in adopting a healthy lifestyle and eating plan. Just 20 minutes of aerobic exercise. Age and Gender: Cholesterol levels increase with age. High levels of bad cholesterol may even prevent arteries . Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Once a woman starts menopause. Buy cooking oils that are unsaturated. the cholesterol level starts to increase. While there is not much that you can do about your age. Diet: An important consideration in eating is choosing lower fat. Women generally have a lower level than men from age 50 to 55. Use low fat cooking sprays to replace heavy oils whenever possible. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. If you have a family history of heart disease and high cholesterol levels. Exercise does not have to be a large time or money commitment.
the arteries expand and are filled with blood. If this happens often enough you can suffer a heart attack or a stroke. and strokes. since cholesterol can actually lead to blockages in your arteries. eating a better diet and getting exercise can help keep you healthy. it is critical then that we keep arteries free of bad cholesterol for optimal health. you need to keep your cholesterol levels in a healthy range. this system works effectively and the blood can carry oxygen and other essentials throughout the body.can increase your chances of heart disease or stroke. heart attacks. The middle layer is elastic and very strong. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. No matter what your current health. smooth interior. It helps pump the body's blood. Your heart becomes starved of required blood. The inner layer is smooth and allows the blood to flow easily. Even having "borderline" cholesterol levels . The heart relaxes and produces enough force to push the blood through. For this reason. and the main reason behind the blocking of arteries is high levels of bad cholesterol. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . Arteries are constructed of a tough exterior and a soft.from functioning at all. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer.or bad cholesterol levels that are elevated but not considered "very bad" . In a healthy person. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. Consider: Heart disease is one of the leading killers in North America. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. As the heart beats. Each are made up of epithelial cells. This means that if you want to prevent heart disease.
Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. especially if you have very high cholesterol. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. In fact. try to lower your saturated fat intake as far as possible. Being overweight can contribute to cholesterol and to heart ailments. Limit your sodium intake to 2400 milligrams a day. if you have elevated levels of high cholesterol. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. but reducing your intake of all salts is the better choice. Receive 25_35% or less of your day's total calories from fat. you can take steps to regain your health by following a low cholesterol and low fat diet. If you need assistance seek out a nutritionist or dietician. this sort of diet will also make you feel generally healthier and more energetic as well. or follow the limits for dietary cholesterol that your doctor sets for you. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. As an added benefit.Eating is one of the things that can affect your cholesterol level a great deal. In fact. The effects over all will be immediate. If you have too high cholesterol. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Consume less than 200 milligrams of dietary cholesterol each day. Sea salt is a better option. . Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Again.
especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. bologna. eggs and nuts each week. fish. . and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. and especially processed meats such as deli meats. which can wreak havoc on your heart health. • Enjoy foods high in soluble fiber. sausages. hot dogs. rye. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. Limit and eat only in moderation if at all: Highly processed foods.Refuse foods made with harmful trans fats such as margarine. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. High cholesterol foods include: Organ meats (this includes liver. salad dressing and sauces. dry beans. poultry. including select cuts of meat. You can keep the skin on to seal in the juices so long as you remove the skin before eating. salami and fatty red meats All foods that are fried. These foods include: Oats.
Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. Increasing your intake of fresh (not canned. you do not have to worry as much about eating too many fruits and vegetables. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. and cuts that have less white "marbleized" texture. When most of us think of "veggies" we think only of a few. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. but some fruits and vegetables have been linked to lowering cholesterol in patients. With vegetables and fruits.When selecting meat. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. In fact. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less.and have lower cholesterol levels as a whole. not poached. vegetables. The white "marble" is fat that can increase your cholesterol. fish.that North Americans face. Select fish such as cod that has less saturated fat than even chicken or other meats. While you do not want to overeat. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. As an added bonus. Even the leanest cuts of meat. To put it simply.not to mention the higher rates of obesity . You can only eat small portions of animal products before you have to worry about cholesterol content. there is no such worry. you can avoid this in the future simply by eating more fresh fruits and vegetables. 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. Consider all the vegetables you may not have tried yet (please note that this list is not . and grains are healthier . those nations that eat more fruits. chicken. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . choose leaner cuts. white meat. If you have always felt deprived while following low-fat diets in the past.
runner beans. kidney beans. These may include snow peas. navy beans.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. borlotti beans. red beans. lima beans to azuki beans. mung beans. many which you likely have not tried before. not just the seeds. soy beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . from black beans. sugar snap peas. and many others) Bean sprouts Lentils Peas (again. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. chickpeas. green peas. green beans. there are many delicious brands of peas. broad beans.there are too many vegetables to list here .complete . 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.
orange. Kandil Sinap. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. it is a fungus. Liberty. Empress. Braeburn. and others. 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.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. red potatoes. . differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Gala. Blushing Golden. not just their size. Fuji. Empire. from the common to the exotic. Jonagold. Centennial Crab. There are many types of mushrooms. Arlet. Honey Crisp. 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. from butternut to acorn to pumpkins and gourds. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. you will be stunned by the range of lettuces out there. some quite rare. yellow and red peppers. Mantet. Cortland. Mcintosh. Chieftain. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. Try the following varieties: Akane. Mutsu.
bilberries. Apple Bananas. crowberries. and sweet cherries such as Black Russians. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Red Secor. and others) Clementines Dates Figs Grapefruits Grapes (there are many. and others) Persimmons Pineapples Plums (including Mt. boysenberries. Canary. Monmorency cherries. barberries. many kinds. sea grapes. Starking Delicious Plum. Virginia Gold. there are dewberries. Starr. Red Haven. and others) Berries (besides the usual strawberries and raspberries. Yellow Transparent. Opal.Northern Spy. loganberries. Chinooks. gooseberries. Stanley Prune_Plum. Watermelon. Red bananas. cloudberries. among others) Pears (including Asian pears. and Sensation Dwarf Peach. elderberries. Honeydew. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Wilson Juicy. and others) Cherries (from sour cherries. huckleberries. Russet. Canteloupe. Red Astrachan. Reliance. Unize Plum. cranberries. Hedelfingers. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Patricia. Baking Bananas. Lapins. wineberries. Beirschmidt. bearberries. Empress Prune_Plum. Royal Plum. Bartlett. Dietz. Baby Bananas. blueberries. Yataka. currants. lingonberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. nannyberries. Cassava.
Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet.treat it like a checklist of the food adventures you could have with food. of course. every week.it is only a way to get you started in discovering new fruits and vegetables.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. In fact. Your taste buds and your cholesterol level will thank you for it. Read about new varieties of fruits and vegetables and try them as well. The fact is. and sugar. are notorious for offering poor nutrition and plenty of fat. you will naturally choose foods that are good for you and for your heart. use this list of fruits and vegetables. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. The secret to low-fat eating is to make eating the right foods as attractive as possible. If you want to lower your cholesterol over the next 30 days. Print the list and circle all the fruits and vegetables you have not tried. and prepackaged meals. Convenience foods. find a variety of fresh fruits and vegetables you have not tried and try them. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Cooking and Cholesterol If you want to lower your cholesterol. . This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. 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. you will want to cook your own meals more often. Over the next 30 days. Look back over the list of fruits and vegetables . Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Realize that these lists of fruits and vegetables is far from complete . When you have many types of healthy and delicious foods to choose from. avoid all fast-food. salt. most of us have tried only a small fraction of the fruits and vegetables that are out there. convenience. Make it a mission to buy some fresh fruits and vegetables you have not tried.
This isn't hard to do. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. cucumbers. There are many recipe books at your local library . tomatoes. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely.the very freshest you can. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Don't overlook cookbooks that feature Chinese. You can also create a very low fat salad dressing by combining half an avocado with some herbs . and drizzle the salad with olive oil and lemon juice. Raw food. Choose fresh ingredients . cut more veggies into a salad. Simply chop up some favorite salad greens (mescalin mix. Use good olive oil instead of butter. Wrap some veggies in a tortilla. use only a pinch of the best sea salt you are able to buy. Japanese.no matter how harried your schedule: If you are very busy and tired at the end of a long day.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Not only is this healthier for you. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Vegan. carrots. If you have recipes you cannot part with. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Cooking to lower your cholesterol is not very hard. If you must use salt. Buy some fresh herbs. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. and Indian recipes. you can easily create a salad that is enticing. 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. switch ingredients to healthier alternatives. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. herbs) and garnish with a few nuts. zucchini. even if you are lost in the kitchen. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Use these to add flavor to your cooking rather than relying on salt. 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.
Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. It can also be a great quick breakfast on days when you are in a rush. Pastas: There are a number of pastas available. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. Shred your favorite vegetables or cut them into very small pieces. from fresh pasta or dried pasta to vegetable pastas and rice pastas. If you are using apples or other fruits that tend to "brown" in your salad. Combine until blended. 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. and lemons can make a beautiful and attractive salad that is very low fat. Simply cook the pasta in a pot. Avoid croutons. Add the pasta and toss until the vegetables are the desired consistency. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. If you are craving desserts. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. . All can be made into delicious and heart-friendly meals in minutes. berries. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. whole milk products such as chesses. You can make similar meals with rice or even low-fat tofu. but some combination of this recipe can give you a tasty meal with less fat.and lemon juice. Avoid highly processed deli and sandwich meats. Instead of fats or mayonnaise on your sandwiches . This makes an excellent and very healthy snack. opt for skinless poultry. If you do want to add meat to your salad. Fruit Salads: Chopping up some of your favorite fruits. and other high-fat foods in your salads. Experiment with different fruit combinations to find different tastes. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Add your favorite fresh herbs (basil is a good choice) and combine.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. bacon bits. This can be a very tasty combination and is still quite healthy for you. Sandwiches: Sandwiches are quite easy to make. eggs. Many prepared pasta dishes use plenty of salt or cream-based sauces. Instead. use lean and skinless chicken or other poultry.
simply place the fish on the cedar. and poultry rather than red meats. and salt that you can. 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. calories. try to stave off the craving with fresh fruit. though. take care to read the labels on these snacks and choose the brands with the least sugar. low-fat yogurt. you can get planks of cedar that are perfect for baking or grilling fish . Consume fat free. calories. polyunsaturated.Grilled dishes: Brushing vegetables and lean meats with lemon juice and herbs and grilling on the barbeque is a great way to enjoy fat-free good-for-you foods that are easy and fast to create. If this does not work. fig and fruit bars. plenty of calories and some fats. At many fish shops. these products still do often contain sodium. Enjoy white meats. For example. wafers. 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. 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. However. Choose only lean meats. 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.many are very high in sodium. and sugars. puddings made with low-fat milk that make lower-fat alternatives. Lean meat dishes: When you have chosen your lean cuts of meat. Jello. cover with lemon juice and possibly herbs and grill or bake until done. animal or graham crackers. occasionally eating low-fat desserts and snacks such as angel food cake. fat. and cholesterol . and hydrogenated fats). you can make these foods even healthier by reducing the amount of fat you use in preparing them. fruit sherbert. sodium. skim. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . Also. fish. If you absolutely crave a dessert or snack. so overindulging in these will certainly not allow you to keep your heart healthy.
but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol.even when those foods are processed and contribute directly to higher cholesterol. Think of the last ten food advertisements you have seen.and likely this has been the doing of advertisers. When you picture a hamburger. less than healthy foods have needed advertising. most of us have been taught which foods are healthy and low in fat and which are less than good for us. simply because salads and vegetables are advertised a lot less.a large. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. 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. because they were not needed. especially if we have followed less than ideal eating and life patterns for some time. Although we may know which foods we should be turning to and which lifestyle changes we need to make. you likely picture the hamburger you see in advertisements . adopting a very low-fat diet and healthier lifestyle is often challenging. Do you associate champagne and truffles with elegant dinner parties? Chips and beer with a fun night out? Lattes with work friends? Advertisers spend millions and even billions of dollars getting you to eat their foods . but you have also learned to associate certain foods with certain ideas and ideals . though. Today. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. you may nit get the same strong images in your head. prepared. spiced. Traditionally. Face it.Choose fresh rather than processed. we don't always do what is right. there is a huge market for convenience and "junk" . try frozen foods that have no sauces or other ingredients added. pickled or tinned foods. juicy burger with all the toppings. Odds are. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. If you cannot find fresh produce out of season. they were for less-than. You learned to like some foods as a child. When you think of a salad. It sounds crazy.healthy processed foods. However.
Take a look at those high-fat and cholesterol-high foods. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . This is no mistake. Most people see the majority of food advertisements on television. they come in brightly designed packages that grab the eye. . Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. junk foods. compare the amount of shelf space given to convenience foods. but many times these foods are less than great for your cholesterol level. After all. much as restaurants do.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals. they are placed at eye level. though. 2) Make good-for-you foods appealing. Advertisers do an incredible job at making foods attractive. In fact.even those that are fatty and terrible for your cholesterol .they add ambience to make the meals more attractive and appealing. Often. Is it any wonder that restaurant meals . 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. There is no reason why your heart health should suffer because some advertiser is good at their job. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Odds are. so that customers are more likely to walk away feeling happy and satisfied with their meal.foods. sugary foods. and lower your cholesterol over the next 30 days as well. If this describes you. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Add some music or candles to your dinner. avoid the television for a while and watch your cravings for fatty foods decrease. When you visit your local grocery store. Figure out where you see advertisements for foods and then avoid those ads. and sodas to the amount of space given to the produce section. In too many grocery stores. Also avoid radio ads and restaurant advertisements in magazines and newspapers. 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. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Advertisers are trying to make their products appealing.
cold.without feeling cheated or deprived. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. and other foods you are trying to avoid during the next 30 days. 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. 4) Use a little negative advertising. If you find that you crave convenience foods. . For example.For the next 30 days. imagine them in the worst possible light . You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. watch out for negative words. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. Ask your friends and family for their dining-out horror stories. recall the times you have had terrible fast food or convenience food meals. greasy.such as "delicious" and "juicy" described about fatty foods. 3) Describe foods in a way that makes them appealing to you. try to find ways to make these foods less appealing. Advertising works by staying with you. fast foods. use a little negative advertising. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. congealed. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Whenever you find yourself craving foods that are high in fat or sodium. and disgusting. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. You can use the same technique to make good-for-you low-fat foods seem appealing.when buying food that is good for you." This is not likely to make you crave these foods especially since you are always hearing great adjectives . As soon as you are aware that you are craving the foods. Advertisers work very hard to make sure that you remember jingles and descriptions of foods .that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.as mushy. Try to do the same thing as advertisers . This will make bad-for-your heart foods seem far less attractive. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting.
Invest in parchment paper. That way you are far more likely to reach for low-fat. advertisements. 2) Make your kitchen a heart-healthy place. Replace your foods with lowerfat or healthier alternatives. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. as you work to lower your cholesterol. healthy foods over the next 30 days . . Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations.and are less likely to cheat on your new eating plan. you are more likely to turn to them when you are feeling hungry. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. 3) Eat in. Hang up some nice curtains or at least get rid of the clutter. you are far less likely to be tempted by them. If you make healthy foods more attractive and visible. no-stick cooking ware. you can easily reduce how much fats and sodium goes into each meal. but prevent fruit flies. While you are cleaning out your kitchen. If you have a deep-fryer. or menus from take-out places and restaurants. For the next 30 days.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. go through your home and get rid of the foods that you should be eliminating or cutting back on. give it away. try to find ways to make cooking in your kitchen more appealing. Also get rid of any fliers.and for life! . you should eat in and eat foods you have prepared yourself almost all the time. You do not have to invest a lot of money for this. wok. you are more likely to cook at home rather than being tempted to eat out. 4) Get lots of appealing heart-healthy foods into your kitchen. When you make your meals yourself. and other temptations around. If you keep cookies. if you can. you are more likely to reach for them when you are hungry. 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. If these things are not in your home. a rice steamer. If your kitchen is an enticing place to cook. 2) Give them away to a friend or food bank. fried foods. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol.
. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Or. The hard part is staying motivated to keep the diet plan up for weeks. 9) Get motivated. it can be too daunting to come up with a menu and then cook a meal from scratch. This will ensure that you have all the fresh ingredients and healthy meal ideas you need.we meet friends at restaurants. For many of us. cooking with someone else tends to be more fun. once you learn to cook healthy and delicious meals. You will learn many recipes and cooking tips for heart-healthy eating. or in your home rather than in restaurants or cafes that feature rich foods. This can make heart-healthy eating more difficult. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. Find ways to get yourself motivated to eat well for life. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. child. Most of us plan our days and our finances. Whether you get help from a roommate. Many of us take in excess calories and fats when we eat out with others.5) Consider taking a heart-healthy cooking class.listen to music or watch a movie on a portable DVD player as you cook. If you have very high cholesterol. If you can't find someone to help you. 8) Socialize without food. Plus. fear is a great motivator. After a long day at work. so that there is no excuse to turn to convenience food. and have the opportunity to spend time with others who are concerned about heart health. This is especially a problem since we so often equate social times with eating . This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. make it a habit to meet friends at places that don't have food as a major entertainment. 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. on hiking trails. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Over the next 30 days. and pubs or we have movie nights that include take-out pizza. but we often leave eating to chance. 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. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. 7) Get help in the kitchen. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. or spouse. then find some way to make cooking time more fun . Meet friends at the gym. coffee shops.
sodium. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Make sure that you eat different fruits and vegetables . find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. milk products) should be smaller still . 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. If you can make low-fat alternatives easier to reach for than fast food. and other healthy meals easier." 11) Make heart-healthy food more interesting. sadness boredom. Sometimes. 13) Make cholesterol-friendly eating easier. If Tuesday work meetings leave you reaching for cookies in your office desk.10) Make heart-healthy food more convenient. then you may need to find a different route home. Whether it is general stress. vegetables. this is very simple. salads. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. fruits. and you will reach for these foods rather than turning to high-fat. types of fat. list ways you can avoid the situation or at least make better choices when you are faced with it. Luckily. Keep low-fat yogurt and other low fat foods around for fast snacking. and cholesterol in each of your foods is causing you stress. list the times you are more likely to want to eat. 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. fiber. high-sodium "fast foods. and other low-fat foods are among the most convenient foods out there. Most of us have specific emotions and events that may make us turn to comfort food.no larger than a pack of cards. 12) Figure out your eating dangers and find ways to overcome them. or meetings with your boss. Post your list in your planner or other visible place so that you will see it. 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. The portion size of grain should be smaller and the portion size of animal proteins (meats. simply make sure that most of your plate is taken up by fresh fruits and vegetables. When you prepare a meal. Sound too simple? Not at all. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. and beside each item. On a paper. If counting fat grams.
Eliminate foods such as organ meats. herbs. but for most people interested in lowering their cholesterol. and convenience or restaurant meals entirely. inexpensive. This will not make your cravings for less-than-healthy meals go away. but it will go a long way towards ensuring that you don't give into the cravings. Supplement product labels must include the words "dietary supplement". SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. this may not be enough. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet.do your cooking with the olive oil. you must weight the purported benefits against the potential risks . Nor are supplements a substitute for regular exercise. If you are considering supplements. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. If you are on a very strict low-cholesterol diet. this simple formula will be a snap to follow and will actually lower your cholesterol.each day so that you get a variety. full-fat dairy products. Use olive oil as your main source of fat and refuse other dressings or sauces . Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. minerals. amino acids. egg yolks. constituents. all of which are easily accessible to athletes. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Variety is still important because bars and powders are not always low fat. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. and extracts of these substances. or easily digested by all. There is no one magic pill or powder that you can take that will make you stronger. metabolites. or give you more energy. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. lower your cholesterol by making sure that reaching for lowfat. Eating a variety of foods on a regular basis is the most important step toward this goal. as well as concentrates. skinnier. Over the next 30 days. There are thousands of supplements on the market. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Supplements include vitamins. botanicals.
quality is essential to success here. There are two routes to take. if you have a need to lose weight. you can probably find a supplement or several that can address those problems for you. you are probably still missing out. the claims probably are too good to be true. Giving your body the nutrients that it needs to make it through the day is essential to your well being. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. find out what type of supplements you can take for your individual needs and problems. First off. Another source for information is the web. look for supplements that can offer weight loss benefits. problems with gaining weight or other conditions. realize that doctors don't always use supplementation in their practices and they may not be educated in prescribing this type of help to you. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. For example. It's like always giving your car premium gas and oil to do its job even better! . make sure that you have a reliable source. 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. How do you know how much to take? That's a trickier question. In addition to this. it sometimes needs additional supplementation to take it to the best level it can be at. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. But. Quality is very important if you want to see benefits from supplementation. Therefore. Information is key. Don't assume that any information that you find is reliable. But. If a product makes claims that sound too good to be true.(and cost) before deciding to use any product. First. Again. start by finding a health food store or a vitamin supplier. If you have heart problems. what do you take? First off. These individuals can also help provide you with the information you need regarding improving your conditions. find a good quality multi vitamin and take that as directed. even if you think that you can do this through the foods that you eat. While a diet that's full of nutrient rich food should not be replaced.
For the majority of the population. and replaces that amount through dietary intake and fabrication within the body. Creatine is also a very good supplement for gaining muscle mass. I have been using multivitamin supplements and vitamin B supplements for 20 years. Approximately 40% of the body's creatine stores are free creatine (Cr). When a muscle is required to contract. or adenosine triphosphate. The typical male adult processes 2 grams of creatine per day. Creatine phosphate is "split" to yield the phosphate portion of the molecule. liver. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. while the remaining 60% is stored in form of creatine phosphate (CP). is the "power" that drives muscular energetics. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. This process takes place in the kidneys. Creatine is a natural constituent of meat. and methionine. Creatine is used for the resynthesis of ATP. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. The fastest method.There are thousands of different supplements on on the market. including both elite athletes and untrained individuals. mainly found in red meat. the body must use other methods to replenish ATP. is through CP. There are many different varieties of whey protein. The energy released by breaking this bond powers the contraction of the muscle. yielding ADP (adenosine-diphosphate). Creatine is the most popular and commonly used sports supplement available today. This phosphate portion bonds to the ADP. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. There are several methods by which the body rebuilds ATP. and pancreas. turning it back to ATP. the bonds in the ATP molecule are split. ATP. There are several though that are very useful. Creatine is manufactured naturally in the body from the amino acids glycine. Once CP stores within the cell are depleted. but you will be able to find a high quality supply at your local health food store or if you look on eBay. the cell can no longer contract. arginine. When ATP is depleted within the cell. Creatine works by increasing the water volume within your muscle cells. Some of which perhaps are not particularly useful. without oxygen. I can gain 5 kg of muscle in just two weeks using creatine. . Another important supplement is whey protein.
The periods are brief because the ability of a cell to store CP is limited.03. Creatine is also thought to increase the body's aerobic abilities. 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. Many people like to take their creatine in a shake as it most often comes in the form of powder. You can also calculate creatine dosage according to body weight and mass. your weight is multiplied by .Supplementation with creatine increases Cr and CP within the muscle. In other words. Follow along closely. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. you must use your creatine regularly instead of sporadically for it to be effective. In the "loading phase" which is where you begin adding creatine to your diet. Experts say in the "loading phase". the dosage is 20 grams a day for five to seven days.7 grams in the maintenance phase. So if you weight 200 pounds.3 = 27 grams of creatine per day After the loading phase. After that. However. the formula would look like this: 1 lb divided by 2. 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. 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. allowing further capacity to regenerate ATP. Glutamine . this could get confusing! Not really. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. you should be consuming . It can also delay fatigue during repeated workouts. therefore the body will quickly move to other methods of replenishing ATP. it's recommended that you stick to 5 grams per day. There are two way to decide what dosage of creatine you should take. though. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. Essentially.3 grams of creatine per kilogram of body weight.2 kg multiplied by . Creatine is safe for most everyone to take with the exception of people with renal issues.
it can result in muscle loss. Glutamine is also thought to prevent sickness. Protein has been shown to have the best effects on the body when combined with carbohydrates. Much of your protein will come from your diet. Protein The importance of protein to a body builder is a no-brainer. promote healing. Over 60% of our amino acids come in the form of glutamine. However. Two to three grams has been found to help symptoms of queasiness. brain. and stomach tissues. so you'll want to take it with milk or in a shake. it usually comes in powder form. liver. If you have too little glutamine in your system. This includes stress that the body is under during periods of exercise. but if you really want to grow your body mass. . The remainder is in the lung. Again. our body can produce more than enough. Research shows levels of supplementation from 2 to 40 grams daily. Sixty percent of glutamine is found in the skeletal muscles. Many people are choosing to supplement daily due to the long growing list of benefits. you'll need both creatine and glutamine alike. glutamine reserves are depleted and must be replenished through supplementation.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Glutamine is a nonessential amino acid that is produced naturally by the body. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. prevent sore muscles.Another popular supplement among body builders is glutamine. and speed up growth hormone production. This two to three gram dosage used post workout builds protein. Protein is what makes up and maintains most of the stuff in our bodies. repairs and builds muscle and can induce levels of growth hormone found in the body. You have to have a positive nitrogen balance in order to gain muscle mass. increasing protein through weight gainers or protein powders is necessary. Under normal conditions. If you want to build a ripped body. It is the single most important nutrient in a body building regimen. Of course. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. during times of stress. The typical American diet provides 3.
It often comes in pill form. a key molecule manufactured by the body. Nitric Oxide is present for a brief moment. which is the muscle pump we are familiar with. which in turn leads to increased blood flow. As with creatine. Nitric oxide promotes extended ability to life weights. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. When on low-carb diets whey can function as an alternate source of energy. speeds recovery. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Nitric oxide also comes in powder form as well. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. sparing hard-earned muscle protein and glutamine stores within the body. The release of nitric oxide creates surges of blood flow. especially on a diet. So whey is the best protein. ice cream. Many body builders take nitric oxide for a variety of reasons. Combine the powder with some eggs. and increases strength along with stamina. Its unfortunate high cost however makes me advise you to use it sparingly. As we said before. and will dissipate shortly after you complete your workout. Whey is the best investment because of its capacity as a postworkout recovery supplement. Whey protein is the only choice when on a diet however. and olive oil. You can also add in some fruit for flavor. so you can take it in a shake just like with other powdered supplements. and should be taken in the manufacturer's recommended dosage. It also supplies the most amino acids that bodybuilders use. If not. when a muscle contracts and blood vessels dilate. . it's good to combine your protein with some form of carbohydrate for maximum results. low-fat milk. oxygen transport. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. Unfortunately this pump is only temporary. the best time to take your protein supplement is post-workout. It also signals muscle growth. Nitric Oxide.The best type of protein supplement on the market is whey protein because it is the highest yield. causes vasodilation (an expansion of the internal diameter of blood vessels). 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.
Using the supplements mentioned you'll see some results quickly. they are illegal. and other serious diseases. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. steroids have some serious health implications when taken for reasons other than therapeutic. general energy and well-being.There are many other supplements. so it's good for your brain. Steroids do have some advantages. you can take. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. 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. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. and low sperm count. a decrease in libido. Both of these substances are highly controversial. Steroids increase testosterone production which can lead to overly aggressive behavior. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. They can cause serious liver damage and even lead to liver failure. complexion. but they are used by body builders all over the world. They are used in treating a variety of health problems including AIDS. But those are the only ones I prefer to take apart from ginko biloba. They help the body fight the ill effects of these diseases and promote healing. . However. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. However. They also enhance performance making a person stronger and extending their stamina. especially if you use them together synergistically. That causes an enlargement of the breasts along with an increase in fatty deposits. Ginko is great for circulation. 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. and in many places. cancer. which is known as stacking .
They can be dangerous. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. it still takes time. Body building has long been thought of as a man's sport. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. your mind is a powerful tool and it helps you through each step of your day. You can get huge. a massage or soak in a hot pool will reduce the feelings of fatigue. It controls the way that you perform each action. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. They are naturally produced by the body. though. Following is a list of recuperation techniques and a description of them. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. A Healthy Emotional Life As you can assume. At these times a good sauna. MENTAL TRAINING Mind Fitness.Growth hormones stimulate the elements in the body that make muscles grow. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. but many body builders take them to basically tell their muscles to get bigger. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. but more and more women are getting interested in it as well. as well. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. Even using various methods to help your body recover. perhaps it's better to cut down on the workouts and allow for your body to recuperate. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. They can make you bigger quicker. You will still need to take time to rest though. .
While life affects each one of us. there are many ways that your mind's fitness may not be the right level that it should be. Although you may be wondering just how you can control your minds fitness. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. believe it or not. There are many different ways that this can happen. it's anything but easy to make it through the day without dealing with some type of stress or pressure. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. Emotional health is an important battle that everyone must strive to improve. several key things must play a role. should something emotionally troubling happen to you. 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. For this particular battle. 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. In addition. such as a death or deception. Keeping your mind active.Yet. performing mental tasks and you need to be able to conquer problems effectively. you need to exercise your mind. 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. you need to be fully capable of thinking clearly. There are many various ways that you can improve your emotional state by learning how . First. What's Healthy? For your mind to be in a healthy state. plays a significant role in the quality of life and the longevity that you have in your life. you need to be able to effectively deal with it and then to move on. For example. for many people living in today's hectic lifestyle. Let's get started by learning what exactly is healthy and what may not be the best choice for your overall health and well being. there is evidence that says that you can actually push off the onset by some time if you do the right things. The mind's health is quite an important aspect and. challenged and attentive is essential to your well being and this fight. your body's health is directly related. In fact. the importance of having a healthy brain is very evident. When you are emotionally or mentally unfit. A Healthy Brain With the onset of Alzheimer's happening to more and more people.
Spiritual well being is a critical factor in maintaining your health. Not only does it pull you down through causing large amounts of emotional trauma. you do all that you need to do and there's nothing limiting you.to react to critical situations. But. mental turmoil and even times when they are so stressed that they can not function properly. Those that are spiritually fit. Indeed. you may think that you have nothing to worry about. you can consider them. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. of course. Sometimes it may be important to remove the stressors from your life. 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. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. After all. During these times. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Believe it or not. It can lead to various health issues physically. While you can't take away everything in your life that causes stress. It can help you to tackle even challenging tasks with more ease and with success. Where Are You Now? When it comes to determining how mentally fit you are. too. and you. mentally unstable and unfit. This is a personal decision. learning to effectively manage stress is important. While there isn't always a need to be religious or spiritual. the right social activity is one way to improve your emotional health. too. it can often play a role in the way that you see your life as well as in your emotional state of mind. the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. For those that do believe in a Higher Power. most people go through stages of depression. but that's not a common occurrence. . but it also causes all types of physical problems for those struggling with it.
Be honest. For many millions of people. Do you struggle to make the goals that you set for yourself? 4. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Do you feel anxiety. If you have trouble sleep. Do you hate the life that you are leading. For the most part. ask yourself these questions. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. too. While you may not want to do this. or are eating whenever you feel like it. 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. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. To determine where you stand in mind fitness. It's easy to go to the food to get the satisfaction that you need. this is one of the prime reasons that they are overweight or unhealthy in their diets. Emotional eating is eating when things go bad. . stress and angry often? What does it feel like and how intense does it get? 5. 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.Yes. consider this scenario that happens over the span of time. it hurts to hear but just like your body goes through illness. Do you have physical pain that is not the result of an injury? This could be stress related! 2. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. For example. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. 1. then you should be considering the vast number of mind fitness needs you may have. although you may not realize it. now. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. Improving the fitness of your mind not only improves your daily life but increases your longevity. While food never used to be so readily available. your mind can be struggling at the same time. Yet this is a dangerous situation.
Now. it's also one of the worst things you can do for both your physical and your mental health state. In fact.these are all things that people end up saying to themselves when they are emotionally depleted. is to recognize that there is a connection between the way that you feel and the way that you eat. 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 are not fitting well into your clothing. yet if left intact. Emotional eating is one of the hardest cycles to break. You can't make the right decisions. and you'll see differences in the way that you feel and the way that you see the world. you hate your job so much that the only thing that makes it feel better is eating something bad for you. the pounds are creeping onto your hips. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. you find yourself in even more problems. which includes emotional eating. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. Incorporate as many of these things into your life as you can. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. The first step in fighting the way that food makes you feel. though.You begin by getting stressed at work. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. you didn't do the job right.. You then find yourself dealing with pressure from the boss.. You should be able to feel confident in the decisions that you make and in the way that your life is moving. your self esteem drops. Soon. . fatty lunch. Soon.. A health self esteem is one that's confident but not overly macho. You decide you need a big. you almost purposely make the situation worse by eating bad. In just a bit we'll talk about some of the ways that you can have good mind fitness. You become upset at yourself. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. You are a failure. You aren't any good. As your self esteem drops. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. Just look at you.
I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. This allows your mind to repair damage and it allows you to improve your network of friends. how can you build a social network of people that you can rely on? Make time for those that you already have. Commit to going out and having fun. You should always strive for a lifestyle that's positive with those in your family and your friends. whatever way is fun to you. That means taking on the challenges that come up between people. Let's face. In part of that comes the fact that if you want to have family and friends you . Learn to take criticism positively. Getting down on yourself because someone doesn't like the job you did isn't okay. Don't take friends for granted because they won't be there when you need them the most. work on improving them if you can and then do the best job that you can overall. Relationships take time and work. If you are married. 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. Those that dress well. Getting away or even just finding time to play a board game is essential. learn how to accept compliments and to take criticism. at least one time per week. In addition. you need to be able to say. Then. 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. working through them and then letting them go. both physically and mentally.Accept those. "Hey. its fun to have people around too! But. If your boss says that the job wasn't good enough. even when you don't pay attention to them otherwise. Just putting on a beautiful outfit can make you feel good about yourself. Don't assume that they will always be there when you need them. Those that have people around them to support them do well in many more aspects of their lives. take care of the way that they look and those that do things for themselves are the most confident people out there. Although challenging. Build A Social Network A social network is a very important to your well being. ask what you could have improved on for next time. that relationship alone will be one that you have to work on.
Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. You should also use challenges to help power you through your day and your life. getting the answers and working at it helps to improve the brain's function. Your Overall Mental Fitness Plan So. Asking questions. 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. but mentally you do! For starters. For starters. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. . there are many things that you can do.need to be a friend. it is important for you to find solutions to those problems. use your brain power! You don't have to do any type of exercise with your brain physically of course. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Stress affects your ability to function properly. or some other thing that really brings you happiness is necessary to have. You need to find something that you love to do. To help remedy stress. A hobby. allowing you to fend off Alzheimer's and other conditions like it. find an outlet. now you have it! You know what to do to make your lifestyle improved through these changes. but you have to do it! Stress is one of the largest problems in health today. Learning new things keeps the mind active and that means health. If the situations that you are in provide you with high levels of stress. It hinders you throughout your life by causing unhealthy living situations. always keep yourself learning. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. physical risks and puts your entire well being at risk for emotional breakdown. a physical activity. You'll feel good about life and your social network. too. by relieving stress. 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.
New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. continuous learning and through challenges of all types. You probably already know the risks of what these things can do to your life. It also helps to make it through difficult times when you have someone by your side. Improve them. and physical fitness increases. smoking. . It will cause cancer eventually in your lungs. If you can't think of anything. is a problem for your health and your ability to make it through the life you have. Smoking. mental and emotional benefits right away. drinking and drugs. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Improve your brain's fitness by challenging it through new adventures. Too Your lifestyle is the way that you live your life. 5. they are not everything. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Keep your self esteem positive. There are no ifs about it. this one will be structured a bit different.1. learn something new. You Are What You Do. Each decision you make throughout the course of the day plays a role in your fitness. 4. Drinking And Drugs Each of those three things. Do things that are enjoyable to you. but feeling good about yourself is a must for overall health. Although each of these other elements that we've already talked about is very important parts of your lifestyle. 3. Working on this is hard. smoking will eat away at your lungs and will cause cancer. but you may not realize the extent at which it takes to improve them. Unlike the other chapters. Improve your social network to reduce stress and to improve your quality of life. Make changes like these today and see results today. 2. For example. Improve your stress levels and see physical. Lifestyle Fitness. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day.
You kill brain cells. your stress levels DO go down and you can feel better about the life you are living. It's the time that your body heals from the exertions of the day. For one. you put your life at risk and you destroy the organs in your body. talk to your doctor about it. Why is sleep so important ? There are actually several reasons. It's a time to restart. You will find that your health increases. Smoking and drugs are simply a no no. smoking is something that you can stop. find a method to stop smoking and do it. you need to remove these problems from it. sleep is the body's time to relax and to recoup what it's done all day. To improve your fitness. This can only happen if you stop soon enough. It's the way that your mind works through problems. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Drinking and drugs are just as bad.Rest is one of the most overlooked parts of an exercise regimen. refresh and give yourself the best chance at improving tomorrow. your energy increases. then you aren't getting the right amount of sleep for health. others can't. Your lifestyle fitness requires that you get quality sleep each night. 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. If you are facing problems with insomnia or are struggling to get to sleep. Some damage can be fixed through healing over time. When you quit early enough. your body can repair the damage that you have done to your lungs. Sleep Do you sleep ? No. you destroy your body slowly and methodically. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. physical ailments hinder you more when you don't get enough sleep. but the . There may be an underlying medical condition that could be causing it. To improve your lifestyle and to extend your life. though. They aren't able to improve the level at which they can function and they make bad mistakes. Stress hurts more. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. You need this time for your mind to. even if it is one of the hardest things you will have to do.But.
• Try having a light snack before bedtime. Try having some white noise in the room like a fan running. As your body temperature lowers. especially tea or coffee. but if you go to bed on an empty stomach. which is above the legal driving limit in most states. you should never work out after not sleeping the night before. Lack of sleep can have an intoxicating effect on your body.build muscle. Working out in this state has its obvious downside. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. your lack of muscular coordination places you at a much higher risk for injury. Just as you'd never head to the gym after drinking a few beers at your local tavern. it can distract from your ability to fall asleep. • Establish both a regular sleep cycle as well as a pre-sleep routine. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off.reality is it is actually a quite important principle. This will help you signal your body that it's time to think about resting. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. • Don't drink a lot of fluids before sleep. • Get at least eight hours of quality sleep per night. Body temperature has a huge effect on our ability to fall asleep. but you'll have to use the bathroom more often as well which will disturb your sleep. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. . If you work up a sweat before trying to sleep. Not only will the caffeine keep you awake. though.096. Muscle adaptation and growth often occurs at night. • Keep your bedroom dark and cool. Some people disagree with this theory. you start to feel sleepy. According to the Journal of Applied Sports Science. Make sure this snack is light. For starters. your body is doing exactly what you have been asking it to do during your workouts . During the suspended state of animation you are in. You're better off waiting until the next day when your body has been given proper rest.
your home life. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Financial fitness isn't something that we'll stress for too long here. stress causes a wide range of health concerns for your body. Just as sleep will give you more energy. • Don't do stimulating things before bed such as watching television or working on a project. You worry about money and end up facing financial hardships that move into your work life. growth hormones are also released. Money is one of the largest causes of stress in people every single day. but the majority of this happens while the body is at rest. healthy lifestyle. Growth hormones are very important in increasing muscle mass. Your body can recover and repair any damage you did during the day while you are at rest. there are many ways that you can overcome them. This is what makes you grow. at least two hours beforehand. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. but it is something to make part of your overall guide to living a long. • Don't eat before bed. During a workout. it is also vital in helping your body recover and ultimately grow like you want it to. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. . your marriage. your body's synthesis of protein increases. If you are having problems with sleeping. As you know.While your body is sleeping. but it really can be. A majority of growth hormones are also released when the body is in the sleep state. Just think of the role that money plays in your everyday life. and even your physical health.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
or network with others in social settings. and it will open you up to all sorts of insights into this great sport. In researching this book. The Internet is another invaluable resource for body building information. • www. These are only a few resources you can check out as you begin your body building quest. • www. Here are a few you should really check out: • www. where to find supplements. You will get the most information by joining their website.bodybuilder. You will find more information than you could have ever hoped for on this website including tips on nutrition. but it's free. Look around you and find what works for you.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.getbig.com This site is nothing less than amazing. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion.abcbodybuilding. as well as pictures of people who have made amazing transformations through a body building program.com This is another super website where you can find tips and tricks about how to maximize your workout. and ways to prepare yourself for competition. contest schedules and results. sample workout plans. Ask around when you are in the gym. this author depended on several of these websites for information.Nothing can really compare to personal advice and guidance. You will find a whole new world opening up around you! .
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