This action might not be possible to undo. Are you sure you want to continue?
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.
is well maintained for many years. the entire machine works the best that it can. this will be something different. For most. You may ask. When each part of the machine is cared for. everything but so long as I am still fit and strong and healthy . for example you don't change the oil in it. and even years off of your life when you don't take care of your machine (your body. If a car.Imagine walking alone at night and really feeling safe because you are physically strong. but when you look at this as your body. Well I can go on about the benefits of fitness and will do so later in this book. because it's a habit.) Fitness is about SURVIVAL. you cut several years off the life of the car. Sorry if I sound overly patronising. Fitness is not something that you have to struggle with. You could take all of my money. When the machine is neglected either in part or in the whole. When you were three you were probably taught to brush your teeth. That's what we want you to think of when you think of fitness. Let's make fitness fun. Fitness is a term that is used to help define the ability to stay in the best physical shape. it will last many years longer. you are shaving away days. "What am I staying in shape for?" To each person. weeks. then the machine won't run well and eventually won't run at all. Fitness is an essential part of life. When you were learning how to do them. . You'll learn many things that you'll be able to implement immediately to start experiencing success. but remember that fitness is something that you can get into the habit of doing which makes it easy. Others may need a certain level of fitness for their employment. Do you worry about brushing your teeth today? No. once you learned how to do it. then. it can be that simple to be healthy. That's costly to you.That's what gives me the POWER to SUCCEED. You learned to put your clothes on. you likely hated it. If it isn't taken care of. all of my friends. Your body is designed to work as a machine. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Imagine having a greatly increased sex drive. for example. then. it became something that you didn't think twice about. Others may be recovering from an illness or injury. But. it is a matter of staying healthy as long as possible. Really.
Nevertheless. You'll dread it. You just can't give up what you love. you'll see that fitness can be easily mastered by you. this is painless. In fact. It's just something that you do. Our first goal is to determine where you stand right now. if you have the will power to save your life by sacrificing for just a few weeks. chances are good that area of your body is bothering you because it's an unhealthy area. What do you see? If you are unhappy about any part of your body or training. Don't worry.Overcome the initial procrastination. You'll claim that getting fit is just too hard. it's an important first step. That's not true.such as a weight lifter adding cardio to beat belly fat. IT WONT BE EASY AT FIRST. the first weeks of learning to be fit and staying healthy will be the hardest. The same applies to experienced athletes that must alter or increase the training in a specific area . For me it's a bit of belly fat. You'll find excuses about not doing it. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. Granted. . but it may hurt your ego a bit to do it. You will be sore and tired.
this is part of the goal setting process. . You can find calculators for many of these available to you free of charge on the web. 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. Ask your doctor where your blood pressure is. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. Its important to do this to more firmy establish and prioritise your fitness goals. You need this number to be there. the more prone to health risks you are. For adults.Here are some questions for you beginners to ask to determine where you stand right now. 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. You need to begin by understanding that change needs to happen. You need to use them to understand exactly where you stand right now. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. but it needs to be in a certain range to be healthy. The higher this number is. There are several tools that you need to use to determine your health level currently. Experinced athletes should also do a realistic self review .
The fat that is here will push into your body. Those that have a large midsection are the most prone to heart problems. Beginners . your lungs and even your heart are suppressed.• Ideal Weight: In comparison to your height and body structure. Those that have a larger midsection are most prone to health risks. start by getting through these basic first steps. This is an important piece of information because of how vital it is to your health. there's much more for you to consider. ideally. Your kidneys. if you are overweight. the fat here is likely to be what kills you. . These three things are critical elements for you to take into consideration when considering where you stand right now. Your waist is important because it is the indication on your body of your potential health risk. In effect. 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. causing difficulty for each organ there. your ideal weight is the weight that you should be.What To Start With To get started with fitness. But.
Ask him for measurements of your blood pressure. 3. Pull up your shirt. Stand up straight. Write them down and post them in several locations in your home. Calculate your BMI. Get your weight. and to work on first. Do this at home on a well programmed scale. Meet with your doctor to talk about your overall health. not at your doctor's office. You need this to see just how unhealthy you are currently. 5. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. suck in your gut and measure at your belly button all the way around using a tape measure. 2. Set your goals. Determine that you are healthy enough physically to begin improving through diet and exercise. Determine what's important for you to maintain. to improve on. Do it the same time and same way every time you weigh yourself.1. . It's going to come down and that will be quite rewarding! 4. This will be your indication of your weight loss and health improvement. Measure your waist. your heart rate as well as any other important factors he may be interested in you improving.
high cholesterol as well as other concerns even though they aren't technically overweight. For others it will be less dramatic. If you don't think that you need to lose weight. you need to take into consideration the fact that overall health is in fact important to improve. inflamation syndrome. For many that will mean losing weight. For me the impression made in the initial months was very strong because I made much progress in this time. strength etc. Cardio Vascular fitness level. People with some experience under the belt will need to examine their flexibility. that's great! You are one step closer to being healthy. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . I'll point you in the direction of improving your overall health. There's much to learn and improve on for most of us. With fitness everyday is a new beginning so you can always review your progress and set new goals. or giving up some addiction or bad habits. Therefore. By understanding where you stand on these factors above. What You Will Learn So. Although many people start looking into fitness because they want to lose weight. For others. Throughout this book. you can begin to improve your health. that will mean improving other qualities of your life. that's not to say that you don't have health problems beyond that level. But.Now that you have this done. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. fitness is not just about weight loss. Many people are still at risk for high blood pressure. I was very ill and thin. I got into it because I was a drug addict. We will get into all of this indepth later in the book but for now the emphaisis is on the basics.
I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. General Health: First things first. especially of course if you are too fat. but 7-9 hrs is optimal. With lifestyle fitness. That means insuring that your overall life is healthy in regards to the life that you lead.Each of these aspects is very important. Remember. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time. each aspect is just as important as the next. we will start there. ways. we'll teach you how to improve your life through easy. it doesn't do much good if you don't eat the right foods. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. GET ENOUGH SLEEP !!! Sleep . The best substitute for a bad habit is a good one so fitness training is a wonderful cure. With your mind fitness. for example. we mean making sure you are emotionally and mentally fit. They used to tell us alot of bull that 6 hrs is sufficient. and even fun.some say they only need 4-6 hrs. . I know your situation. Sure you can function on less or more. Throughout each of these aspects. But giving up serious vices is not easy and you are well advised to get professional medical advice. the goal is to improve your stress level. While your body must be maintained as much as possible for health. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress. I normally need 9 if I'm training and eating heavily. Most of us need 7-9 hrs sleep everyday. though. Those with eating disorders can also benefit from physical conditioning. When i was in the army they were very keen on sleep deprivation. isn't enough if you aren't eating the right foods even if you are losing weight. Losing weight. Since your body is likely to be your largest factor impacting your life. The longest i went without sleep in the army was 5 days and 4 nights . I say hogwash and current medical research says the same. we'll tackle what the healthy standard is. Many of you will be fighting with some bad habits. 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. smoking or drug use. Emotional stability is critical to overall health. Its simply not true. Namely alcohol.
delivering fuel to it so that it can perform its duty.if its unhealthy. Your body is a well designed machine. I recommend you go to a good doctor and just get a general check up. Not only will you feel great but you will have medical proof. give up the vices like drink and smoking. the time has come to improve the way that machine is working. In fact if you are looking at changing your body composition I dare you to do before and after shots. . even those things that you don't think about doing like your heart beating and your lungs breathing. actually. This means physically. Stress and recuperation are also critically important and are covered in another section of their own. Your heart pumps oxygen rich blood to each cell in your body. Each part of your body functions well because of the support that other parts play. Your lungs supply your heart with the necessary oxygen. Change your diet . get 7-9 hrs sleep every night. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. This is so you can see the improvements in coming weeks and months. Your brain keeps everything working.So. I cover diet in another section because its very important.
Where Are You at? As we've mentioned. 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. What's Healthy? As we mentioned early. you can improve your overall health and then improve upon your situation by knowing how to. this could be a potential problem that needs to be considered. Keep a log of this information so that you can see your progression. If you are overweight. You should weekly weigh yourself. If you don't work hard. not to sit idle. You shouldn't skip this step. to know what level of fitness your body is in. your blood pressure and your body mass index are good indications of your overall health. these fat reserves could be used. you should address these specific concerns. Your body is used to providing your muscles with the fuel that they need to work hard. Well back in the time of the cave man. too. the same day at the same time each week. Your muscles are necessary for functioning but they have been built to be used. it's important for you to know where you stand health wise. That means taking the measurements that we've listed. If you have problems with your legs. it goes further than this. you need to take into consideration the vast number of measurements that we've already taken. Your weight. It would store food in fat so that when there wasn't enough food available. we need to address your body's ability to do what it needs to through being physically capable. Talking to your doctor is a great place to start when it comes to determining your overall health. chances are good that your heart has been affected by it. You cant do that without the information in your head and I cant teach you everything in just one book. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. That way. the body had to do what it needed to so that you could stay alive. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. While your diet is something for the a later section. your arms or anything else. your body can't maintain a healthy muscle mass. Yet. your neck. You should understand how well your body is working. Your job is to give your body what it needs to continue to perform correctly. too. You may not physically be able to exercise .
We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. pains or weight problems. that's a great sign. one step at a time. it's not the permanent solution. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Exercise is something that some people hate and others love. Now. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. personal trainers are making a tidy living helping people stay fit. not to sit in a chair at a desk all day. he created several businesses around his fame and was among the first people to market body building products bearing his name. But.to a certain level. Even an overall fit person can often improve their body's fitness through improving their body's makeup. How Can You Improve ? Improving your body means improving your body's ability to move and function. This competition was the basis for many . Again. look at your body in other manners to determine what you can improve on. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. but remember your body is built to be used. even if you aren't overweight. In actuality. Gyms are big business. Its not easy thing to do at first. coupled with the other fitness elements later throughout this book. the sport of body building has been around for quite some time. As he became more popular. he was credited with the invention of the first exercise equipment marketed to the masses. Our overall plan to improving your body's fitness level is through exercise. and body building supplements are at an all-time level of performance. its going to improve. Using your muscles and strengthening them are vital to improving health and fitness. He became so successful. Understanding where you are is difficult for many at first. but it will get easier. 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. In the late 19th century. the man known as the "father of bodybuilding". Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. It's a hard realization. If you aren't having any physical limitations. chances are good that you aren't getting enough exercise and fitness into your life anyway.
If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. nutrition was focused on more than ever. This book will guide you through some of the basics to get you started. When World War II broke out. Of course. Training techniques were improved. . 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. nothing will compare to actually getting to the gym and lifting those weights. men around the world were inspired to become bigger in their physique.others to follow including the Mr. Women have started to take an interest in honing their bodies. Olympia competition that remains the most popular body building contest to date. but you'll need some information first. and body building equipment evolved into an effective means for working muscles in ways never thought of before. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. there can be a lot to learn. and more aggressive in their behavior. stronger. body building has just grown in popularity becoming almost an obsession for many people. In 1970. and the sport has evolved into a real competitive arena. you heard of him right ? Through the years.
The three things of most interest to us in biochemistry are nutrients. then there is anerobic which is great for muscle and bone growth and strength. Deeply tied in with all of this are your biocemistry and your nervous system. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Your workout routines.Exercise Physiology Lets cover some basics about physical training. The components of physical fitness are as follows: Cardio respiratory endurance . After a while you will develop a natural sense for this.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. But you can raise one leg out to the side at 90 degree's i bet (everybody can). hormones and waste products in the blood such as lactic acid. But its a nerve reflex that prevents you. Diet also has a significant influence over biochemistry. 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. Components of Fitness Physical fitness is the ability to function effectively in physical work. By balancing your training and recuperation you can optimize your biochemistry. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. 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. Aerobics can improve muscle function and growth. . Your body works with a natural cyclic rythym. and other activities and still have enough energy left over to handle any emergencies which may arise. Well guess what. The nervous system prevents this from happening (thank heavens). supplimentation and recuperation should all fit in with your optimal body routine. Anerobics can aid the cardio system and reduce fat.can you do the splits ? Probably not. There is aerobic training which is best for cardio respiratory improvement and fat loss. By training. Especially with the training and recuperation. If you can do it with one. consider this . diet. Nothing else. training. The nervous sytem is quite remarkable.
sleeping. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. muscle power. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. knee) or any group of joints through an entire.the greatest amount of force a muscle or muscle group can exert in a single effort. . normal range of motion. Excessive body fat detracts from the other fitness components. and Type. detracts from appearance. Factors such as speed.Muscular strength . Flexibility . This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Time. Intensity. a person must exercise often. Muscular endurance . eye-hand coordination.the ability to move the joints (for example. elbow. and negatively affects one's health. To achieve a training effect. agility. and eye-foot coordination are classified as components of "motor" fitness. progressive training. Infrequent exercise can do more harm than good. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. "FITT" Regularity. reduces performance. One should strive to exercise each of the first four fitness components at least three times a week. Progression. The principles of exercise apply to everyone at all levels of physical training.the amount of body fat an athlete has in comparison to his total body mass. from the Olympic-caliber athlete to the weekend jogger.and following a good diet. Regularity is also important in resting.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Appropriate training can improve these factors within the limits of each athletes potential. Body composition .
You will find that you can experiment and find the optimal routine for your metabolism. Specificity. and flexibility training will not improve any of these three components. goals and motivation. Although swimming is great exercise. athletes should have at least three strength-training sessions per week. a program should include activities that address all the fitness components. These factors are Frequency.Intensity. 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. Providing a variety of activities reduces boredom and increasesmotivation and progress. muscle strength. athlets become better runners if their training emphasizes running. and flexibility should be performed each week to improve fitness levels. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Training must be geared toward specific goals. it does not improve a 2-mile-run time as much as a running program does. Thus. time. then I do my weight training and perform stretches between my weight exercises. Overload. To be effective. for example. especially when training for strength and/or muscle endurance. For optimal results. and Type. Ideally. however. with only one session each of cardiorespiratory.since overemphasizing any one of them may hurt the others. Three physical activity periods a week. Personally I have a cardio workout at the warmup stage. to obtain maximum gains in muscular strength. Variety. FITT Factors Certain factors must be part of any fitness training program for it to be successful. The acronym FITT makes it easier to remember them. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Recovery. .you must strive to conduct 5 days of physical training per week. strength. muscle endurance. Another way to allow recovery is to alternate the muscle groups exercised every other day. at least three exercise sessions for cardio fitness. Time. For example.Balance.
the greater the intensity of the exercise. and those that exceed 90 percent HRR can be dangerous. and Friday. Such programs. Stretching exercises are done in every training session to enhance flexibility. The more energy expended per unit of time. if you have a hard run on Monday. INTENSITY Intensity is related to how hard one exercises. you may also choose to run on Tuesday and Thursday.and Friday are devoted to cardio fitness. and Tuesday and Thursday are devoted to muscle endurance and strength. Wednesday. and cardio fitness is trained on Tuesday and Thursday. . However. when coupled with good nutrition. For example. Monday. 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. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. all components of fitness can be developed using a three-day-per-week schedule. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. However. In the first week. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. Wednesday. By training continuously in this manner. The following training program serves as an example. and Friday. Wednesday. 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. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. will help keep you super fit. a five-day-per-week program is much better than three per week. During the second week. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Depending on the time available for each session and the way training sessions are conducted. 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).With some planning. Unfortunately.
at 70 percent HRR. and. a person who is in poor shape should exercise at 70 percent of his MHR. Thus. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. . Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. To compensate for this. For example. if he is in relatively good shape. graphic$$$$$$ Percent MHR Method With this method. if he is in poor shape.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). if he is in excellent physical condition. and relative conditioning level. he can determine which percentage of HRR is a good starting point for him. and. a 20. one can be sure that the intensity is enough to improve his cardio fitness level. If a athlete knows his general level of cardio vascular fitness. A person using this method may exercise at an intensity which is not high enough to cause a training effect. A athlete determines his estimated maximum heart rate by subtracting his age from 220. By determining one's maximum heart rate.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). One's ability to monitor the heart rate is the key to success in cr training. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. an appropriate THR or intensity can be prescribed. the group run will be too intense for some and not intense enough for others. at 90 percent MHR. resting heart rate. at 60 percent HRR. one must compensate for its built-in weakness. if he is in excellent shape. if he is in reasonably good shape. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. the THR is figured using the estimated maximal heart rate. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. As a result. at 80 percent MHR. For example. graphic$$$$$$ When using the MHR method. he could start at 85 percent of his HRR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. With this information.
muscles.7. In summary. then multiply this by six to get his heart rate for one minute. Before anyone begins aerobic training. He should count his pulse for 10 seconds. as in the example. When the calculations produce a fraction of a heart beat. In this case.) Yet another way is to place the hand over the heart and count the number ofheart beats. (See Figure 2-1 C. As shown. During the 10. an adequate level of fitness. the athlete should get a count of 27 beats (161/6= 26.7 results. For example. If his pulse rate is below the THR. 160. . To determine the RHR. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. the percentage (70 percent in this example) is converted to the decimal form (0. Exercising at any lower percentage of HRR does not give the heart. the product obtained by multiplying 0. At this time. (See Figure 2-lB. This will let him determine if his training intensity is high enough to improve his cr fitness level. particularly if they cannot find more than 20 minutes for cr exercise. When 91. or to see if one is within the THR during and right after exercise. and the heart rate will have leveled off. and immediately after exercising.70 and 131 is 91. the body will usually have reached a "Steady State" after five minutes of exercise. the value is rounded off to the nearest whole number.7 BPM is rounded off to give a THR of 161 BPM. he must exercise harder to increase his pulse to the THR. (See Figure 2-1A.83 or 27) if he is exercising at the right intensity. place the tip of the third finger lightly over one of the carotid arteries in the neck. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.) During aerobic exercise. These arteries are located to the left and right of the Adam's apple. he should know his THR (the heart rate at which he needs to exercise to get a training effect). and lungs an adequate training stimulus.70) before it is multiplied by the HRR. 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. the athlete should monitor his heart rate. use the THR of 161 BPM figured above.second period.7 is added to the RHR of 69. Thus. or maintain. The result is then added to the resting heart rate (RHR) to get the THR.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.
Walking is a great place to start.If his pulse is abovethe THR. For example. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. It is inversely related to intensity. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. multiplied by six. or duration. an athlete can easily find his own THR just by knowing his age and general fitness level. refers to how long one exercises. gives an error of six BPM. Here are some tips for you to get in aerobic training. the less intense the activity. • 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. The more intense the activity. the athlete must train for at least 20 to 30 minutes at his THR. your body will work to improve its function by improving how much work your heart can do. If not. talk to your doctor. In this type of training. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. A athlete who maintains his THR throughout a 20. then start with a basic program. the longer the required duration. If he takes only one pulse check. the shorter the time needed to produce or maintain a training effect. To improve cr fitness. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. since one missed beat during the 10-second count. a 40-year-old athlete with a low fitness level should. He should check his exercise and post exercise pulse rate at least once each workout. he should do it five minutes into the workout.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. He should count as accurately as possible. during aerobic 70 percent HRR. To find out if you have any limitations. TIME Time. ." This method relies on how difficult the exercise seems to be. Using this figure.
They must also be of sufficient duration and intensity (60 to 90 percent HRR).Bicycling (stationary). . Swimming. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. . -Basketball (full court). . .Bicycling (road/street). playing your favorite sport. and other physical activities are perfect for aerobics. -Tennis (singles). running.Stair climbing.Rowing. bike riding. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . . -Handball (singles). . as soon as your body allows for it. You should try to increase this to 30 minutes three times per week. • Move on to more aerobic style exercises.Exercising to music. SECONDARY (Done with partners or opponents of equal or greater ability.Skiing (cross-country). . .Road marching. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. Your goal is to start with 10 minutes of continuous aerobics three times a week.) -Racquetball (singles). .Walking (vigorous). .Running.Rope skipping. elliptical machines. though.Jogging.Swimming. .• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.
(cross-body arm movements waste energy. knees. athletes need information on ways to prevent running injuries. 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. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . Some athletes may need instruction to improve their running ability.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. The arms swing naturally from front to rear in straight lines. ankles. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. INTERVAL TRAINING Interval training also works the cardiorespiratory system. he should do two things: 1) gradually buildup to running that frequently. The elbows are bent so the forearms are relaxed and held loosely at waist level. the faster the arm action.) The toes point straight ahead. Proper warm-up and cool-down. Besides learning running techniques. The faster the run. However. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. and legs. but can also be a major cause of injuries. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. A well-conditioned athlete can run five to six times a week. Every activity has its drawbacks and you must weigh the advantages and disadvantages. The most common injuries result from running and occur to the feet. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. and the feet strike on the heel and push off at the big toe. I prefer the rowing machine as It can avoid injuries associated with running. and. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. 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. help prevent injuries. to do this safely.
) Thus. Recovery periods. rowing. 56 seconds to 1 minute. and his estimated pace for 1 mile is one half of this or 8:00 minutes. Using the time from Step 1.relatively short time and increase his running speed. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. Determine (or estimate) the actual 1-mile-race pace.1 to 4 seconds = 1:59 to 1:56. . The athlete's 2-mile-run time is 16:00 minutes. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. 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. (8:00 minutes/4 = 2:00 minutes per 440 yards. In this way. If a athlete's actual 1-mile-race time is not known. Using a 2-mile-run time of 1600 minutes as an example. hiking. 2. 56 seconds (1:56) for each 440-yard run. swimming. will be 3 minutes.mile run time. This type of intermittent training can also be used with activities such as cycling. the pace for an interval training workout is calculated as follows: Step 1. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. the energy systems used are allowed to recover. In interval training. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. each 440-yard lap should be run in 1 munute.) Step 3. bicycling. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. (2:00 minutes . These recovery periods. 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. 52 seconds long (1:56 + 1:56 = 3:52). therefore. it can be estimated from his last APFT by taking one half of his 2-milerun time. Using the work-interval time for each 440-yard lap from Step 3. twice the length of the work-interval periods. 59 seconds during interval training based on the athlete's 16:00. Step 2. He does this repeatedly with periods of recovery placed between periods of fast running.
56 secons by an easy jog of 440 yards for recovery. with at least one recovery day in between. monitoring THR and using it as a training guide is not necessary. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. another type of cardio vascular training sometimes called speed play. 3:52). Run six to eight 440-yard repetitions with each interval run at a 1:56pace. refer to Table 2-1. the heart rate usually falls to around 120 to 140 beats per minute. he should be ready for interval training. Because the heart rate is not the major concern during interval training. athletes should start intervaI workouts with a warmup and end them with a cool-down. He may also do recovery workouts of easy jogging on off days. Because of the intense nature of interval training. the workto.This can be done on a 440-yard track(about 400 meters) as follows: 1. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR.rest ratio is 1:2. Follow each 440-yard run done in 1 minute. As with any other new training method. As a result. After a athlete has reached a good cardio vascular fitness level using the THR method. his recovery is quicker. the athlete varies the intensity (speed) of the running during the . there are two seconds of recovery. At first. For each second of work. FARTLEK TRAINING In Fartlek training. During the recovery interval. If he responds well. interval training should be introduced into his training program gradually and progressively. 2. As the athlete becomes more conditioned. 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. he may do it twice a week at the most. he should do it once a week. It shows common 1 -mile times and the corresponding 440-yard times. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. As with any workout. Each 440-yard jog should take twice as much time as the work interval (that is. Thus.
Alternate Forms of Aerobic Exercise Some athletes cannot run. The speed and distance can be increased gradually as the athletes' conditioning improves. As with all exercise. over hills. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. the distance should be one mile or less. However. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. In Fartlek training. neither the running nor recovery interval is timed. Cross-country runs have several advantages: they provide variety in physical fitness training. through woods. and the running is not done on a track. they may use other activities as supplements or alternatives. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. At first. Each group starts its run at the same time. athletes should start slowly and progress gradually. he runs hard for a few minutes until he feels the need to slow down. Those who add non-running activities to their training may not improve running ability as a consequence. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. When ready. The unit is divided into ability groups using 2-mile-run times. In such cases. many runners prefer Fartlek training to interval training. Instead of running at a constant speed.workout. depending on the terrain and fitness level. At this time he recovers by jogging at an easy pace. he starts with very slow jogging. Their drawback is that they require special equipment and facilities that are not always available. It can be used as both a physical conditioning activity and a competitive event. The object is to cover the distance in the shortest time. It consists of running a certain distance on a course laid out across fields. the athlete varies the intensity (speed) of the running throughout the workout. bicycling. or on any other irregular terrain. Swimming. It should then be gradually increased to four miles. For these reasons. . This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. and they can accommodate large numbers of athletes.
Non-swimmers can run in waist-to chest-deep water.SWIMMING Swimming is a good alternative to running. CYCLING . swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body.g. adjust the intensity. Together these activities combine walking and running with moderate resistance work for the upper body. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. Body position that enhances the blood's return to the heart. in order to effectively train the cardio vascular system during swimming. he should stop to check his pulse. For injured athletes.. Partial support of body weight by the water. They can also do calisthenics in the water. a athlete should set his THR about 10 bpm lower than while running. Compared with all the other modes of aerobic exercise presented in this manual (e. etc. By modifying their THRs in this manner while swimming. athletes will help to ensure that they are working at the proper intensity.) in swimming alone. compare it with his THR and. if needed. and do pool-side kicking for an excellent aerobic workout. which minimizes lower body stress in overweight athletes. cross-country skiing. cycling. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. For example. After five minutes. The swimmer should start slowly with a restful stroke. It is used to supplement running and develop upper body endurance and limited strength. in swimming. tread water. Some advantages of swimming include the following: Involvement of all the major musclegroups. the heart does not beat as fast as when doing the other types of exercise at the same work rate. Thus. rope jumping. running. This is because. walking. one's THR should be lower than while doing the other forms of aerobic exercise.
unless walking is done for a long time at the correct intensity. and increasing velocity. After about three months. The heart rate should be monitored to determine the intensity. As the walker's fitness increases. However. Athletes can alter the cycling intensity by changing gears. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. . it will not produce any significant cardio vascular conditioning. the athlete can vary the speed and resistance and use periods of active For swimming. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. He can increase the intensity by adding hills or stairs. A simple way to increase walking speed is to carry the arms the same way as in running. requires no equipment. Dis. a athlete recovery at low speed and/or low should set his THR at resistance. athletes can bicycle outdoors or on a stationary cycling machine indoors. It is enjoyable.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. For interval training. WALKING Walking is another way to develop cardiorespiratory fitness. and causes few injuries.Cycling is an excellent exercise for developing cardio fitness. adding hill Cycling should be work. he should walk 45 to 60 minutes at a faster pace. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes.
It requires little equipment. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. They should attain and maintain their THR to ensure a training effect. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. reaches to the armpits. golf courses. endurance. Rope jumping. and is not affected by weather. with skis. A beginner should select a jump rope that. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. boots. when doubled and stood on. and the frequency and duration of rest periods.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Cross-country skiing is easy to learn. Equipment is reasonably priced. squash. developing ever measured have been found in muscular and cr cross-country skiers. one form or another of crosscountry skiing can be done almost anywhere . ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. However. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. and in parks and forests.on country roads. The action is similar to that used in brisk walking. these . the pace. Some of movement of the arms the highest levels of aerobic fitness and legs. and the intensity may be varied as in running. and poles often obtainable from the outdoor recreation services. Although some regions lack snow. open fields. and racquetball) involve bursts of intense activity for short periods. The work load is determined by the difficulty of terrain. however. and the time spent jumping should be increased as the fitness level improves. is easily learned. may be done almost anywhere. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Some runners use it as a substitute for running during bad weather.
One can move to various tempos while jogging or doing jumping jacks. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. the workout addresses every component of fitness. If played vigorously each day. If strengthening exercises are included. Warm-up and cooldown stretches should be included in the aerobic workout. challenging activity that combines exercise and rhythmic movements. and duration. they may be an adequate substitute for lowlevel aerobic training.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. bodybuilding athletes need a high level of muscular endurance and strength. hops. but the reverse is not necessarily true. Although muscular endurance and strength are separate fitness components. intensity. and it can be totally individualized to every fitness level by varying the frequency. 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. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. jumps. Workouts can be done in a small space by diverse groups of varying fitness levels. In addition to cardiorespiratory fitness. or many other calisthenics. they are closely related. There is no prerequisite skill. Progressively working against resistance will produce gains in both of these components. . Because running increases endurance. It is a motivating. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. it helps improve performance in racket sports. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort.
Muscles that are strong are less likely to become injured. Force is produced with no change in the angle of the joint. With strength training. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. movements or even in accidents. too. But.Strength Training Along with aerobic training. .If you need to lose some weight. sit-ups. They are able to be used easier. you will be able to move flabby muscles and fat into lean muscles. Strength training is essential because it allows you to improve the way that your body works. with less likelihood of being strained or hurt through your daily exercises. You don't have to have bulging muscles. strength training is a very essential aspect of making sure that happens. you don't have to be a body builder here. Isokinetic contraction causes the angle at the joint to change at a constant rate. This requires the use of isokinetic machines. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. and the lifting of weights. Muscle burns through fat faster. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. allowing you to lose weight faster. for example. while not precisely controlling the speed of movement. isotonic. Muscular Contractions Isometric. as when pushing against a wall. Now. at 180 degrees per second. Isometric contraction produces contraction but no movement. Common examples are push-ups. affect it by varying the resistance throughout the range of motion. To achieve a constant speed of movement. There are other resistance-training machines which. you do want to develop lean muscles that are strong and therefore healthy. They are described here. you also need to consider adding strength training to your workout.
it is important to know the following strength-training terms: Full range of motion. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. Actually.the concentric or "positive" phase and the eccentric or "negative" phase. The nature of the eccentric contraction. on the upward phase of the biceps curl. the muscle may be able to handle more of an overload eccentrically. isotonic. and each will result in strength gains if done properly. As a result. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. Each type of contraction has advantages and disadvantages. the overload must be applied thoughout the full range of motion. however. To understand the principle of overload. it adapts by becoming stronger. This is an eccentric (negative) contraction. in return. while in the eccentric phase (elongation) the muscle returns to its normal length. When a muscle is overloaded. For example. makes the muscle and connective tissue more susceptible to damage. In the concentric phase (shortening) the muscle contracts. This greater overload. Isotonic and isokinetic contractions have two specific phases . This is a concentric (positive) contraction. Exercise a joint and its associated muscles through its complete . During the lowering phase of the curl the biceps are lengthening. To obtain optimal gains. whether by isometric. or isokinetic contractions. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. so there is more muscle soreness following eccentric work. may produce greater strength gains. the biceps are shortening.
Similarly. one repetition has been completed. Set This is a series of repetitions done without rest. .range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. it adapts by becoming stronger. Muscle Failure This is the inability of a person to do another correct repetition in a set. This is crucial to strength development. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. or isokinetic contractions. isotonic. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. A 10-RM is the maximum weight one can lift correctly 10 times. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). When a muscle is overloaded by isometric.
The exerciser finds and uses that weight which lets him do the correct number of repetitions. to develop both muscle endurance and strength. The weight should be heavy enough so that. However. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. For example. the weight selected should be heavier and the RM will also be different. multiply 200 pounds by 70 percent [200 X 0. balance. This weight is the 3-7 RM for that exercise. specificity. the seven principles of exercise must be applied to all muscular endurance and strength training. after doing from 8 to 12 repetitions. to achieve enough overload. Although the greatest improvements seem to come from resistances of about 6-RM. If one cannot do at least three repetitions of an exercise. These principles are overload. This weight is the 8-12 RM for that exercise. In other words. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. For a muscle to increase in strength.) A better and easier method is the repetition maximum (RM) method. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. . (For example. the muscle must be overloaded.Principles of Muscular Training To have a good exercise program. regularity. and variety.70 = 140 pounds] to get 70 percent of the 1 -RM. For example. OVERLOAD The overload principle is the basis for all exercise training programs. The weight should also not be too heavy. an effective range is a 3-7 RM. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. if a athlete's 1 -RM is 200 pounds. recovery. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. he momentarily cannot correctly do another repetition. the resistance is too great and should be reduced. progression. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance.
Increasing the number of repetitions per set. most athletes will benefit most from a resistance training program with an 8-12 RM. (Good form is more important than the speed of movement. When a athlete can correctly do the upper limit of repetitions for .Increasing the number of sets. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. PROGRESSION When an overload is applied to a muscle. the athlete must always strive to overload his muscles. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. If the workload is not progressively increased to keep pace with newly won strength. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. the greater will be the improvement in muscle endurance and the smaller the gains in strength. the greater the number of repetitions per set. With continued training.) . but the gain in strength will not be as great. when an athlete trains with a 25-RM weight. To develop muscular endurance. This is his 12+ repetition maximum (12+ RM). . The key to overloading a muscle is to make that muscle exercise harder than it normally does.Increasing the resistance.Increasing the speed of movement in the concentric phase. However. To optimize a athlete's performance. An overload may be achieved by any of the following methods: .Using any combination of the above. gains in muscular endurance will be greater than when using a 15-RM weight.Athletes who are just beginning a resistance-training program should not start with heavy weights. it adapts by becoming stronger and/or by improving its endurance. Whichever RM range is selected. there will be no further gains. his RM should be determined from an analysis of the critical tasks of his sport. . . For example.Reducing the rest time between sets. .
The athlete slowly does work-related movements he wants to improve and. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. He then should increase the weight by about 5 percent but no more than 10 percent.12 RM). These groups can be identified by doing a simple assessment.the set without reaching muscle failure. For example. but when different muscle groups are exercised at each workout. it is usually time to increase the resistance. this upper limit should be 12 repetitions. if his goal is to do three sets of eight repetitions of an exercise. he ensures maximum carryover value to his chosen sports. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. In this way. To improve his muscular endurance and strength. at the same time. If the athlete's performance of a task is not adequate or if he wishes to improve. He continues to work with that weight until he can complete all eight repetitions in each set. then increases the resistance by no more than 10 percent. In a multi-set routine. the principle of regularity is violated and gains in strength are minimal. REGULARITY Exercise must be done regularly to produce a training effect. but three workouts per week are best for optimal gains. He should continue with that weight until he can do 12 repetitions correctly. Sporadic exercise may do more harm than good. if his plan is to do 12 repetitions in the bench press. Exercise must be done regularly to produce a training effect. strength training for the identified muscle(s) will be beneficial. RECOVERY . SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. the athlete must do resistance movements that are as similar as possible to those of doing the task. in a given task. A athlete can work out three times a week. he feels the muscles on each side of the joints where motion occurs. For most athletes. The principle of regularity also applies to the exercises for individual muscle groups.
I recommend that you remain at this level for at least three months. Beyond this basic level of training. Strength training can be done every day only if the exercised muscle groups are rotated. you're also training secondary muscle groups at the same time. So for example. you may train your legs. you will be training your shoulders and arms to some extent as well as the chest. and it is possible to have more than one day off or to put the rest days in between which ever days suit. in part. For beginners. For example. and Saturday. the upper back and the thighs. Normally. This is because when you train the primary muscle groups you also train the secondary ones. Thursday. It's important to note that when training the primary muscle groups. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. the legs. the arms. Wednesday. Someone at beginners level should work out all three main muscle groups.There should be at least a 48-hour recovery period between workouts for the same muscle group. and Friday and the upper body muscles on Tuesday. when doing bench press. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. For example. on the intensity of the workout. at this level. but they should allow at least one days recovery and between workout days. then you simply repeat the sequence once again. the recovery time between sets should be 30 to 180 seconds. Sample workout routines are provided for someone at this level of training. When exercising in this fasion. There are also secondary muscle groups. You can move on to a four day routine. Recovery is also important within a workout. There should be at least a 48-hour recovery period between workouts for the same muscle groups. The chest. . so that the same muscle or muscle group is not exercised on consecutive days. The muscles must be allowed sufficient recovery time to adapt. the legs can be trained with weights on Monday. MUSCLE GROUPS There are three main muscle groups. you begin training different sections of your body in each workout. The recovery time between different exercises and sets depends.the neck and the midsection. Consecutive days of hard resistance training for the same muscle group can be detrimental. the primary muscle groups should always be trained first in the workout. Following this you would have a day off. and it's okay to work out all three muscle groups in each workout.
movement. 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. It's always important to judge by the feeling in your muscles and your general energy level. then the smaller muscIes. This technique helps ensure good strength balance between opposing muscle groups which may. Examples of these workouts are given later. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). for example then the following day. When planning a training session. Split routines can also be used to integrate cardio training with weight training. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. as a result. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. For example. while activating the opposing muscle results in the opposite. BALANCE When developing a strength training program. I have seen this happen many many time's. It is important to do exercises that work all the major muscle groups in both the upper and lower body. you can train your upper body. As a result. follow an overhead press with a lat pull-down exercise.Beyond the four-day routine are five and six day routines. For this reason. Activating one muscle results in a pulling motion. followed by the muscles of the upper back and chest. or pushing. Sequence the program to exercise the larger muscle groups first. reduce the risk of injury. But training at this level is not recommended for basic or intermediate level athletes. If you do use too much weight. When you are ready for a day off. 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. If curls are done first. in turn. Most muscles are organized into opposing pairs. There's little point in exercising at all if you only intend to do it for three months. . repeatedly and don't take enough rest between workout days you'll burn out quite quickly. If you go for a run on one day. The latissimus dorsi muscles will not be overloaded and. do not hesitate to take a rest and spend some time recuperating. For example. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. they may not benefit very much from the workout. Personally. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down.
To ensure safety and the best results. and phases of conditioning. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. who can observe his performance as he exercises. Using different equipment. However. as this can cause dizziness and even loss of consciousness.training program can be very boring. Also. Correct breathing is another safety factor in strength training. abdominal.then the arms. safety. 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. The athlete should periodically substitute different exercises for a given muscle group(s). and neck. As a general rule. improvement will occur. and altering the volume and intensity are good ways to add variety. for variety or due to necessity (for example. exercise selection. A natural tendency in strength training is to see how much weight one can lift. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. 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. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. he can do squats with a barbell instead of leg presses on a weight machine. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . low back. A poorly designed strength. For example. The weight lifter should always do weight training with a partner. changing the exercises. There are also other factors to consider. Lifting too much weight forces a compromise in form and may lead to injury. namely. and they may also produce better results. As long as all muscle groups are exercised at the proper intensity. or spotter. Breathing should be constant during exercise. both should know how to use the equipment and the proper spotting technique for each exercise. when in the field). SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. The athlete should never hold his breath.
the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. but are good for developing strength. Also. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. Usually eight wellchosen exercises will serve as a good starting point. On the other hand. especially beginners. They should include those for the muscles of the leg. although an effective exercise. For most people. and not for . and inhale during the negative (eccentric) phase as the weight returns toward the floor. This will help him train a greater number of muscles in a given time. increasing strength is only secondary to someone that is serious about body building. an exercise like concentration curls for the biceps muscles of the upper arm. This is because the exercises have been selected purely for for their strength properties. only works the arm flexor muscles. For example. For example. and so forth. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. most of the exercises in the program should be "multi-joint" exercises. the pull-down exercise produces motion at both the shoulder and elbow joints. These exercises will be detailed in a following section. low back. Power lifting is probably safer than an Olympic lifting. The concentration curl. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. EXERCISE SELECTION When beginning a resistance-training program. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. shoulders. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition.the floor. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. The exercise should provide movement at more than one joint. however. only involves the elbow joint. 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.
P. Also less rest is taken between sets during the workout. During this phase. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases.any traditional reason. because the beginner must concentrate at first on learning the proper form for each exercise. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. and ligaments. If he can do only seven repetitions of an exercise. and with higher repetitions usually between 12 and 20 reps. he should increase the weight until he can again do only 8 to 12 repetitions. 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. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Circuit training is done with lighter weights. if he can do more than 12. the weight should be increased. conditioning. he should use progressively heavier weights. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. . A training is one particular form of circuit training. Power lifting exercises will also be explained in detail in their own section. During the second week. H. By the end of the second week (4 to 6 workouts). Several different circuit training routines will be given in this book. the weight must be reduced. This is very important. joints. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance.
throughout his life. Three sets per exercise is the maximum most athletes will ever need to do. third. . and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. The use of timed sets. The maintenance phase should be continued throughout his career and. however. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. ideally.This usually involves an increase in weight of about five percent. Instead. More frequent training. The exercise period. recovery period. The emphasis in this phase is no longer on progression but on retention. the maintenance phase is used to maintain that level. one can maintain them by training the major muscle groups properly one or two times a week. set of that exercise is done in an equal or lesser time period. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. Although training three times a week for muscle endurance and strength gives the best results. As long as he continues to progress and get stronger. This process continues indefinitely. 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. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. a second. unlike exercises performed in cadence or for a specific number of repetitions. Maintenance Phase Once the athlete reaches a high level of fitness. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. is required to reach and maintain peak fitness levels. he does not need to do more than one set per exercise. and so on. If he stops making progress with one set of 8 to 12 repetitions per exercise. It does not hold back the more capable performer by restricting the number of repetitions he may do. After an appropriate period of rest. As time goes on and he progresses. As with aerobic training. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. the 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.
the best procedure to follow when doing a resistance exercise is as follows. a muscle endurance or strength training workout should not be designed to work exclusively. This is done by lengthening the time period of any or all timed sets. and so forth) and sit-ups (regular. At the same time. Below. In this way. perform a workout to strengthen all of the body's major muscles. 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. as a general rule. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. or by any combination of these. Then. do timed sets to improve push-up and sit-up performance. and vice versa. To add variety and increase the overall effectiveness of the activity. Following this sequence ensures that all major muscles are worked. This ensures continued gains and minimizes boredom. When . As the athletes' levels of fitness improve. This is because the muscles worked by those two exercises will already be pre-exhausted. Thus.Timed sets can be applied to improving athlete's sit-up and push-up performance. by increasing the number of timed sets performed. For this reason. and to be assured that all emergencies can be met. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. or give priority to. To meet this goal. abdominal twists. the difficulty of the activity can be increased. This having been said. different types of push-ups (regular. several of these will be given. here is a very time-efficient way of conducting push-up/sit-up improvement. a training regimen which exercises all be developed and followed. and so forth) can be done.5 minutes. when a athlete performs a workout geared to develop muscle endurance and strength. those muscle groups worked by the sit-up or pushup event. feet-elevated. First. abdominal curls. 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. Thus. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. by decreasing any rest period between timed sets. wide-hand. close-hand.
balanced workout.performing this type of workout. for the beginner. Thus. where they are located. This applies when doing each timed set. For example. In the same way. he should immediately drop to his knees and continue doing modified push-ups on his knees. as in any endeavor. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. The exercises should be done in the order presented. for the more advanced lifter. or vice versa. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. and their primary action. because of the nature of the situp. This program also includes exercises to strengthen the neck muscles. athletes must set goals for themselves. pay attention to how the athletes are responding. During a timed set of push-ups. It has some duplication with respect to the lat pulldown. graphic 3-6@@@@@@ . It is a good program for beginners and for those whose time is limited. When using timed sets for push-up and sit-up improvement. If this happens. athletes can before doing the other. For example. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. The beginning weight-training program will work most of the important. the times listed in the chart above may prove to be too long or too short for some athletes. and biceps curl.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. With this approach. major muscle groups. and make adjustments accordingly. this program may overwork some muscle groups. However. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. several timed sets of push-ups can be done followed by several sets of situps. an athlete may reach temporary muscle failure at any time before the set is over. Major Muscle Groups In designing a workout it is important to know the major muscle groups. To ensure a good. Finally. rest intervals must be placed between timed sets.
• Work with a low amount of weight first. • Consider working with a physical trainer. Again. Accelerate the weight through the concentric phase of contraction. relaxed position (prestretched). then the smaller ones. Begin from a fully extended. or with the correct equipment training alone is OK too. With strength training. • Change up the exercises that you do so that the process is easy and fun. you should add in ten minutes per day three times per week at least. and safety. . and end the concentric phase in a fully contracted position. you'll want to increase this number over time to at least 30 minutes per day three times per week. You'll enjoy it and you'll see improvement in the tone of your body quickly. 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. or arch the body. This can cause serious injury. Always use strict form. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. lurch.Here are some tips for exercising through strength training. Do not twist. the intensity of the workout. and more effectively. and inhale during the eccentric (negative) phase. Exercise the large muscle groups first. This small investment of time and money will allow you to improve your overall muscle mass faster. This helps to increase motivation. and return the weight to the starting position in a controlled manner during the eccentric phase. Otherwise you can have a training partner to help with spotting. Always breathe when lifting. Exhale during the concentric (positive] phase of contraction. Perform all exercises through their full range of motion. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. lunge.
the development of strength does not require expensive equipment. safety is a critical factor. They can improve an untrained athlete's level of strength. Train the whole body. pushups. there are limits to the type of training that can be done. . and single-leg squats are examples of exercises which use a person's body weight. Although many towns have excellent strength-training facilities. but the rest of the body must also be trained. and follow the principles of exercise previously outlined. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Never increase the resistance used by more than 10 percent at a time. cool down. sandbags. Ensure that every training program is balanced. athletes should warm up. Pull-ups. but not more than 96 hours. The weight of the bags can be varied depending on the amount of fill. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Exercise Programs When developing strength programs for people. Alternate pulling and pushing exercises. or partners. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Whether the training uses expensive machines. to let the body recover and help prevent over training and injury. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. the result is largely the same. Sandbags may seem unusual but have some advantages. For example. three times a week. However. dips. situps. As with all training.Allow at least 48 hours of recovery between workouts. not just specific areas. it is unreasonable to expect that all folks can use them on a regular basis. All that is required is for the athlete. follow triceps extensions with biceps curls. to progressively overload his muscles. Progress slowly. Sandbag exercises are very effective in strength-training circuits. Concentrating on weak areas is all right. The availability of facilities may vary.
Following are descriptions and illustrations of several PREs. Workouts are designed to focus on certain muscle categories. weight training. Weight training uses a variety of specialized equipment designed to target specific muscle . A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. It is achieved through muscle conditioning. the more effective they should become in providing the proper resistance for each exercise. They must communicate with each other to ensure that neither too much nor too little resistance is applied. The longer the partners work together. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. More than one exercise per muscle group may be used. increased caloric intake. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. The speed of movement for PREs should always be slowand controlled. This section will focus on weight training for body builders. and rest. and foods are consumed with the intention to build the body's metabolism and increase mass. the second half of each repetition as the exerciser returns to the starting position). Weight training develops both strength as well as the size of skeletal muscles. It uses the force of gravity to oppose the force generated by muscles through contraction. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. As a general rule. the negative part of each exercise should take at least as long to complete as the positive part.
EXERCISES . 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. endurance. Another form of weight training is resistance training. and weight moved to cause desired increases in strength. you should not just "jump right in". Some people refer to weight training as strength training. or shape. dumbbells. the overall tone of that muscle will grow over time. The specific combination of reps. Weight training is one type of strength training using weights as the primary force to build muscle mass. I find I can concentrate better working out by myself. While they are not exactly the same. sets. size. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Personally I have never used a personal trainer or even a training partner. Different weights will give different types of resistance. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. exercises.groups and movements. Equipment used in weight training include barbells. If you don't use good form in weight training. If you are a beginner at weight training. you risk muscle injury which could hinder your progress. sets. These trainers can suggest specific workouts for you to begin with. Most gyms offer the services of a personal trainer that comes with the membership fee. and weight depends upon the desires of the body builder. First. Some of your muscles might be naturally stronger than others. Building up slowly allows muscles to develop appropriate strengths relative to each other. The basic principles of weight training are pretty much the same as those of strength training. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. we'll define some common exercises for clarification. It involves a manipulation of the numbers of reps. they are both similar to each other. Strength training focuses on increasing muscular strength and size. pulleys. When your muscles are resisting a weight. tempo. exercise types. If you want to undertake it yourself. You need to build up your strength and over-working your muscles can cause more harm than good. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Stand with your legs about shoulder width apart and lift the barbell to your chest. they will have many specialty machines that will work specific parts of your body. side dumbell raise. dumbell press. Lie on an incline bench and position your head at the top. seated or standing or with 2 dumbbells and your palms facing in. This can also be done with straight bar. The exercises listed above can be done either in a gym or in your home. shoulders military press. If you are going to join a gym. Press the bar to arm's length over your head. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Press bar overhead to arm's length. 2 dumbbells. you will use a barbell. front barbell raise. . Keep your upper arms close to your head. Return to the starting position. Now that you know what exercises to do. This exercise can also be performed with dumbbells or seated on a weight bench. let's look at a couple of sample workouts. Employees at the gym can help you with proper use of the machines. Lock your legs and hips and keep your elbows in slightly under the bar. military raise. front dumbell raise Standing Military Press For this exercise.Hold a barbell with hands a little closer together than shoulder width.
Let the bar hang straight down in front of you. Keep your body and wrists straight. keeping it close to your body.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. . Pull the bar straight up towards your chin.
Lower slowly to the starting position. Don't cheat by leaning forward or backward.Concentrate on either pulling with your traps or the front of your shoulders. Don't swing! Front Dumbbell Raise . depending on what you want to work most.
Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. so that both arms are in motion at the same time. lower the weight while simultaneously lifting the weight in your right hand. Make sure you are lifting the dumbbells up rather than swinging them up. . With a smooth. Then slowly lower them back down to your side again. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. palms facing backward. Don't lean forward while doing this either or you risk injury to your back. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Your feet should be about shoulder width apart. Hold a dumbbell in each hand with your palms turned toward your body. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. controlled motion. but not quite locked. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell.Stand with a dumbbell in each hand.
Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Your left arm should be locked at the elbow so it will support the weight of your upper body. 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.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Hold two dumbbells with your arms hanging at your sides. Your back should be flat and almost parallel with the floor. Raise your shoulders up as far as you can go then slowly return to the starting position. The dumbbell should end up roughly parallel with your torso. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Before starting. Droop your shoulders down as far as possible. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Switch arms after one set. Concentrate on pulling your elbow back as far as it can go.
Standing Calf Raises This can be done with a specific machine found in a gym. You can also use a wider stance to work the inner quads even more. Return slowly to the upper position. You can put your heels on a 1 inch block to further work the quads. Firmly grip the bar with your hands almost twice your shoulder width apart. This can also be done with your knees slightly bent. Once you reach the bottom position. not your neck. Keep your head up and your back completely straight. 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 body straight and slowly lift up your heels until you are standing on the tips of your toes. Stiff Leg Barbell Place a barbell on your shoulders. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. until your upper body is parallel to the floor.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Bend at your waist with your legs locked. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. This can also be done holding a barbell. . Keep your back as straight as possible and your chin up. or adapted for use without the machine. press the weight up back to the starting position.
Keep your back tight and your chest out throughout the entire exercise. and your chest should be directly over the middle of your thigh. bend your knee (of your front leg). your knee should be directly over your toe. your thigh and lower leg form a right angle. sit your hips back (like you are going to sit in a chair). If you have difficulty lowering yourself down this far. At this point. Now. Keeping your front foot flat on the floor. Lift your chest up and look straight ahead. leading with your head and chest. Return to the starting position. the more difficult the exercise. then switch legs and repeat. Grasp the barbell with both hands with a wider than shoulder width grip. Position your right leg forward in a long stride. your hips should be sitting back. then slowly straighten your legs and raise your body back up to a standing position. Slowly bend your knees. At this point. Pause briefly in this position. and lean forward slightly at the waist. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you.the higher the box. 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. Stand up straight. Mid Section . lower yourself until the knee of your front leg is bent 90 degrees.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . lowering your hips so your rear knee just clears the floor. your shoulders should be directly over front foot. Reach one foot back and place your toe on the box. raise yourself by pushing your hips slightly forward and up toward the ceiling. or alternate legs for each rep. Your foot should be far enough in front of you so that when you bend your right knee. Keep your head and neck in line with your torso so that you are looking forward. Keep your opposite foot flat on the floor and point your toes forward. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Complete a full set. Place a barbell behind your head at the base of your neck. Lunges Place a barbell on your upper back. Your shoulders should be directly over your front foot. and straightening your leg.
and your lower back should remain on the floor. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Begin to roll your shoulders off the floor. Focus on slow. 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. Your shoulders should come up off the floor only about four inches. controlled movement .don't cheat yourself by using momentum! Workout Routines Bulk Up .Crunches Lie flat on your back with your feet flat on the ground. Place your hands lightly on either side of your head keeping your elbows in. If you are resting your feet on a bench. Continue to push down as hard as you can with your lower back.
Again. With any workout.Upper Body For the following exercises.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. If the word "damage" makes you flinch. two-steps-forward. This plan is just a suggestion. don't worry. Beginners. repeated over and over on a weekly basis. . This can also be simple stretching exercises and deep breathing. get sore but bounce back quicker since the muscular damage isn't as severe. The reason is simple: as you get more experienced. 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. It's a good thing for a bodybuilder to incur limited muscle damage. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. Day 1 . begin with two sets of 10-12 reps each. you need to start out with some warm up exercises. it's important to start out slow and not push yourself beyond your limits. As a beginner. You can progressively increase the amount of weight you lift as you get stronger. on the other hand. you learn to push your muscles harder and inflict more damage that takes longer to recover from. You can adapt it as needed to suit your workout goals. This is what bodybuilding is all about – a continuous cycle of one-step-back. You should also have an appropriate cool down period after you are done working out. 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. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. but your mind will get prepared as well. A warm-up session prior to working out can not only help get your body ready for exercise. you can work out more frequently than more advanced body builders. This can be simple stretching as you get your body ready to work.
Lower Body and Abs Again.Rest Day 4 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Upper Body Increase your sets to 3 doing 10 . 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 . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.12 reps each • Chin ups (get assistance if necessary) .
but if you need to start out slowly. and Abs Do three sets of 12-15 reps each. Here is a sample three day workout. it can still be effective.Rest If a four day workout plan is too much for you. Chest.Back. consider starting out with a two or three day plan. Day 1 .• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 .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 . Keep in mind that you won't get results as quickly with a fewer day workout. .
there is increased blood flow to the muscles. Many people opt for a protein shake and a bowl of rice.Legs and Shoulders Do three sets of 12-15 reps each. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . you should eat some protein and carbohydrates. your body can take advantage of that extra blood flow and work the muscles more efficiently.Biceps. This is to make sure that you have enough energy to make it through your entire workout. By doing this. but you can choose whatever foods you want to get what you need. Triceps. .• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . When you consume protein and carbohydrates prior to a workout. 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. During training.
be sure to take note of how long it took you to get to that point. muscular endurance. Circuits can also be designed to concentrate on sports skills. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. you want to build your body. This could be a little time on a treadmill or walking. Usually that's around a minute or two. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. The goal is to add weight until it's difficult to complete 8-12 reps. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. add a little weight and do the exercise again. coordination. try more weight. and speed. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. not lift weights. On the second set. and flexibility. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. strength. 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. flexibility. Remember. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. It's also a good idea to do your first set with very little weight.It's a good idea to keep track of your workouts and how many sets and reps you are doing. It describes calisthenic exercises for developing strength. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. Circuit training is a term associated with specific training routines. Circuits can promote fitness in a broad range of physical and motor fitness areas. These include cardio endurance. Be sure and rest between sets to allow your body to adjust and recover. This is to get the blood flowing through the muscles. athletes' . If you find that it's just a bit too easy. endurance. 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.
Fixed Circuit In a fixed circuit.Increase the number of times athletes go through the circuit. At the same time. and athletes rotate through the stations on command. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. These are discussed below. These include the time. . circuits can be organized to exercise all the fitness components in a short period of time.Increase the time per station along with the number of repetitions. Almost any area can be used. the free circuit requires little supervision. Progress is measured by the time needed to complete a circuit. Aside from this. Free Circuit In a free circuit. The time is monitored with a stopwatch. Each has distinct advantages. it can provide both fun and a challenge to any athletes' physical and mental abilities. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. . number of time. . number of stations. number of times the circuit is completed.Keep the time for completion the same. but increase the number of repetitions. and no signal is given to move from one station to the next. and any number of athletes can exercise for various lengths of time. doing a fixed number of repetitions at each station. the quality and number of the repetitions done should be monitored. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . and sequence of stations. or any combination of these. there is no set time for staying at each station. number of stations. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. a specific length of time is set for each station. number of athletes.common tasks. In addition. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. athletes work at their own pace.
athletes can start a circuit at any station and still achieve the objective by completing the full circuit. allow from five to seven minutes both before and after running a circuit for warming up and cooling down.Time One of the first things to consider is how long it should take to complete the circuit. When a fixed circuit is run. For example. 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. It is vital in a free circuit that no athlete stand around waiting for equipment. a circuit may have ten stations. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. the athletesm should be divided into 10 groups of four each. Further. circuits to develop both strength and cr fitness may have as many as 20 stations. athletes may have to repeat the same circuit several times. On the other hand. slowdowns. the time at each station should always be the same to avoid confusion and help maintain control. exercising for 30 seconds at each station. Another option is to have four rotations of the circuit. After the warm-up. Difficult exercises can be alternated with less difficult ones. Consider also the time it takes to move from one station to the next. respectively. A circuit geared for a limited objective (for example. The whole workout takes less than 45 minutes including warm-up and cool-down. in this instance a rope jumping station must have at least four jump ropes. and taking 15 seconds to move between stations. and poor results. Each station must then be equipped to handle four athletes. As athletes become better conditioned. Having enough equipment reduces bottlenecks. athletes may run through the circuit three times. For example. exercise periods may be increased to 30 seconds or longer for all three rotations. . The exercise time at each station may be reduced to 20 seconds the second and third time through. Number of athletes If there are 10 stations and 40 athletes to be trained.
On the other hand. grass drills. After deciding how many stations to include. For example. in a strength training circuit. but it may have as many as 20. and guerrilla drills described in this section. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. he should not limit the circuit to only these activities. the designer must decide how to arrange them. Arrange the Stations A circuit usually has 8 to 12 stations. He can choose from the exercises. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). Imagination and fun are important elements in developing circuits that hold the interest of athletes. calisthenics. 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. For example. the same muscle group should not be exercised at consecutive stations. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. increasing muscular strength may be the primary objective.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. improving cardiorespiratory endurance may be the top priority. while muscular endurance work may be secondary. For example. However. in a circuit for strength training. conditioning drills. The six steps below cover the most important pects of circuit development. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. exercisers may follow .
The sketch should include the activity and length of time at each station. If the designer wants to include running or jogging a certain distance between stations. Outdoors. If some exercises are harder than others. In the gymnasium. By not exercising the same muscle group twice in a row. athletes may run five laps or for 20 to 40 seconds between stations.the pushing motion of a bench press with the pulling motion of the seated row. instructions for the stations are written on the signs. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. The choice of exercises for circuit training depends on the objectives of the circuit. each muscle has a chance to recover before it is used in another exercise. However. Another approach might be to alternate between upper and lower body exercises. The necessary equipment is placed at each station. spreading the stations too far apart may cause problems with control and supervision. he may do this in several ways. Select the Training Sites Circuits may be conducted outdoors or indoors. In some cases. they may run laps or run between spread-out stations if space is available. 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. athletes can alternate hard exercises with easier ones. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. and all other useful information. #########show exercises . Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. the number of stations. The choice of exercises depends on the objectives of the circuit.
They can help develop coordination. and directions are provided below with respect to the actions and cadence. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. squat bender. the possibility of straining the lower back increases. use 50 counts per minute unless otherwise directed. Few exercises are inherently unsafe. will derive the greatest benefit from many of these exercises. On the other hand. For example. use 80 counts per minute. cardio and muscular endurance. calisthenics such as the bend and reach. The keys to avoiding injury while gaining training benefits are using correct form and intensity. and strength. knee bender. Nonetheless. These calisthenics are noted.Calisthenics Calisthenics can be used to help develop coordination. Cardio Vascular and muscular encurance. SAFETY FACTORS While injury is always possible in any vigorous physical activity. such as trainees. few calisthenic exercises are really unsafe or dangerous. When doing exercises at a moderate cadence. However. a conditioned athlete may use multiple sets of flutter' kicks with good results. and strength. some people. however. for the average athlete. without support. some of the calisthenics listed below may be done in cadence. flexibility. flexibility. may find certain exercises less safe than others. with the lower back properly supported. on the other hand. With a slow cadence. because of predisposing conditions or injuries. parallel bar dip. following the directions written below will produce satisfactory results with a minimum risk of injury. . Finally. Poorly-coordinated athletes. shouId not do the advanced exercises highly fit athletes can do. Also. and chin-up/pull-up. Calisthenics can be used to exercise most of the major muscle groups of the body. lunger. Use good judgment before performing these exercises. and side-straddle hop can best be used in the warm-up and cooldown periods. athletes with low fitness levels. for the average athlete who is of sound body. Exercises such as the push-up. flutter kicks are an excellent way to condition the hip flexor muscles. Although calisthenics have some value when included in a cardio circuit or when exercising to music. sit-up. However.
horizontal ladder.Friday (M-W-F) training objective is cardio vascular fitness. Using such exercises for unconditioned athletes increases the risk of injury and accident. athletes can do running at THR with some light calisthenics and stretching. should be used. These exercises are beneficial when the athlete is fit and he does them in a regular. Progression and Recovery Other important principles for avoiding injury are progression and recovery. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. Therefore. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. it minimizes injuries caused by overuse. This is especially true if someone has had a previous injury to the back. not conditioning drills done to cadence. Also. wheelbarrow. at the same time. The best technique is to train alternate muscle groups and/or fitness components on different days. and follows the seven principles of exercise while. For example. However.resisted exercises followed by a slow run. To ensure balance and regularity in the program. if athletes are working the same muscle groups and/or fitness components.The key to doing calisthenic exercises safely is to use common sense. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. and crab-walk exercises. athletes should progressively train to build up to these exercises. ballistic (that is. develops all the fitness components. they should work them at a reduced intensity to minimize stress and permit recovery. athletes can benefit from doing partner. Some athletes complain of shoulder problems resulting from rope climbing. Programs that try to do too much too soon invite problems. if the Monday-Wednesday. The following are key points for ensuring safety during stretching and calisthenic exercises: . Such a program has variety. The day after a "hard" training day. slow stretching exercises. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. progressive manner. If this type of action is performed. a certain level of muscular strength is needed to do them safely.
cooling down. This means feeding it the right regimen of movements. Start by working in exercise through aerobics and strength training into your day..Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. . If you can't leave the kids. Use static (slow and sustained) stretching for warming up.Stretch slowly and without pain and unnatural stress to a joint. . consider these easy and fun ways to get in the exercise that you need. use a stationary bike. . head out for a walk with your spouse for a few minutes. • Do it with a pattern. you need to give it the physical movement that it needs. To make it even better. if done. You can even start doing these things at home. During your favorite show. ballistic (bouncy or jerky) stretching movements. ride the bike. use only slow. which will make the process easier and even more enjoyable. This is a great way to get in some quality time away from the television. However. • If you can't leave the television. Visit your local recreational center or community center. too. 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. controlled movements with little or no extra weight. take them with you.A combination of spinal rotation and bending should generally be avoided. You get the exercise you need without missing your television program and time will fly by. CALISTHENIC EXERCISES The following are some common calisthenic exercises. Your Overall Body Fitness Plan To improve the physical fitness of your body.
• Do sports and other physical activities that you enjoy. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. to loss of flexibility. you'll probably find every excuse not to do them. Flexibility is a component of physical fitness. Stretching should not be painful. It involves the ability to move a part of the body through the full range of motion allowed by normal. martial arts. It will make all of the difference in how effective it is for you. Swimming. For many it's a great stress relief and it can be a lot of fun. Developing and maintaining it are important parts of a fitness program. A simple toe-touch test can be used. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. No one test can measure total-body flexibility. Flexibility is the range of movement of a joint or series of joints and their associated muscles. Because people differ somewhat anatomically. in part. climbing. However. Your overall body fitness means exercise and movement. you will come to enjoy exercising. Make it your goal to actually put together a workout that you enjoy. loading. but it should cause some discomfort because the muscles are being stretched beyond their normal length. . Yet. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. tests can be used to assess flexibility in the hamstring and low-back areas. comparing one person's flexibility with another's should not be done. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Good flexibility can help an athlete accomplish such physical tasks as lifting. People with poor flexibility who try to stretch as far as others may injure themselves. When you begin to add these into your day. disease-free joints. These areas are commonly susceptible to injury due. and physical work with greater efficiency and less risk of injury. running.
and ballistic. The athlete assumes each stretching position slowly until he feels tension or tightness. our muscles would be allowed to overextend and tear. especially during a sudden or extreme change. When pain results from stretching. by limiting range of motion and preventing the body from hurting itself. There are four commonly recognized categories of stretching techniques: static. The athlete should feel slight discomfort. It is a safe and effective method for improving flexibility. To counter the reflex. and it prevents strains and tears. Every muscle is subject to the myotatic reflex. Set your stretching goals over a period of weeks or months. This lets the lengthened muscles adjust to the stretch without causing injury. These are described here and shown later in this section. not days. but no pain. for best results. Although an important safety feature. the myotatic reflex causes it to tighten and attempt to shorten. The reflex opposes changes in muscle length. it can be an obstacle to athletic development. This is the tension you feel during stretching exercises. When a muscle lengthens beyond a certain point. requiring a long slow recovery process. passive. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. proprioceptive neuromuscular facilitation (PNF). This lengthens the muscles without causing a reflex contraction in the stretched muscles. Without it. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. stretching must be slow and deliberate. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. . The longer a stretch is held. You may weaken the muscle. Stretching Techniques Using good stretching techniques can improve flexibility. Static stretching should not be painful. He should hold each stretch for ten seconds or longer.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). the easier it is for the muscle to adapt to that length. If you overstretch you can injure the muscle and end up decreasing your flexibility.
This produces a safe stretch through a range of motion he could not achieve without help. Bouncing causes the muscles to tighten and increases the risk of injury. or dynamic. or rubber tubing. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Although this method may improve flexibility. • Don't bounce or jerk when you stretch. Stretch gradually. bike riding. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Individuals and units should not use ballistic stretching.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. • Devote several minutes to stretching three to five days a week. and as part of a warm up for any athletic activity. Safety Guidelines Stretching is only beneficial if done properly. jumping jacks etc. including one increasing your flexibility. it often forces a muscle to stretch too far and may result in an injury. BALLISTIC STRETCHING Ballistic. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. 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. Other key points include: • Consult your doctor before starting any exercise program. for five to ten minutes before stretching to warm up the body. to help him stretch. . PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. and with proper form to avoid injury. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. pole. • Complete a large muscle warm-up such as brisk walking. Gently stretch to a point of tension and hold. such as a towel.
If you do. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. . allow some time to see results. it took years to get tight. not pain. circulation. Be patient. A recommended sequence of warmup activities follows. Do them during the cooldown to help maintain flexibility. and increases the temperature of the active muscles.• Don't hold your breath. • If you're a beginner. • Hold the furthest point of any stretch for a few seconds. This causes a gradual increase in the heart rate. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . FITT Factors You should include stretching exercises in all of your workouts.Slow joggin-in-place or walking for one to two minutes. • Don't overstretch. • You should never feel pain in your joints during stretching exercises. then stretch further and hold that new position for 20-30 seconds. Stop if you feel any pain. The following FITT factors apply when developing a flexibility program. breathe normally and deeply with a feeling of relaxing the body. Frequency: Do flexibility exercises daily. Athletes should do these for five to seven minutes before vigorous exercise . as well as passive stretching and/or PNF stretching. . Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. Remember. assumed slowly and gradually. blood pressure. • Hold each stretch with a feeling of lengthening the targeted muscles. Type: Use static stretches. A mild sensation of pulling should be felt in the target area. start slow & don't over do it. stop immediately and consult your health care provider.
for example. The warm-up increases the flow of blood to the muscles and tendons.Calisthenic exerciese. After running. Work each major joint for 5 to 10 seconds. static stretching of the muscles to be used during the upcoming activity. This helps prepare the neuromuscular pathways.Slow joint rotation exercises (for example.Slowly mimic the activities to be performed. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. one should walk for one to two minutes. thereby reducing blood flow to the heart and brain. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. . and stretching exercises should be a major part of both. thus helping reduce the risk of injury. The following information explains the importance of cooling down and how to do it correctly.Do not stop suddenly after vigorous exercise. . arm circles. Stopping exercise suddenly can cause blood to pool in the muscles. . Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. It also increases the joint's range of motion and positively affects the speed of muscular contraction. as described in another section. and do not bounce or bob. . to increase the intensity level before the activity or conditioning period. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. lift a lighter weight to warm-up before lifting a heavier one. knee/ankle rotations) to gradually increase the joint's range of motion.. Hold each stretch position for 10 to 15 seconds. For example. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.Slow. . as this can be very dangerous.
@@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. However. Be careful not to overstretch. ligments.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. . The muscles are warm from activity and can possibly be overstretched to the point of injury. This may provide better movement and less friction in the joint. Such programs include sensible diet and exercise regimens. You may also work on it at home. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. if possible. Rotation Exercises Rotation exercises are used to gently stretch the tendons. this method is very time-consuming and expensive and usually done only at hospitals and universities. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Use partner-assisted or PNF techniques. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. A more accurate way to determine body composition is by hydrostatic or underwater weighing.. There are also height to weight and circumference ratio's but these are the least accurate. Stretching is one form of exercise that takes very little time relative to the benefits gained. . The following exercises should be performed slowly. Athletes who are overweight should follow a fat loss program.
and height. . too. No single food choice is necessarily a bad choice. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Losing one to two pounds a week is a realistic goal. This exercise program meets the requirement to be physically active everyday. we aren't talking about a diet to lose weight. What you need to accomplish through a diet is to train your body to eat healthily. chips. limiting or boring. Too many bad choices over time can accumulate into a poor diet. Although that sounds even worse. Poor choices like a lunch of soda. full of taste and adventure. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. If you exceed the weight listed for your height. You need a diet that is actually a way of eating. If you don't fall into the well-muscled category. here. which is best accomplished by a combination of eating less and exercising more. Think of your diet as being free. dieting is something that is simple to do healthily even if you can't live without certain foods. However. it's time to starting making some changes to your lifestyle. open. We aren't talking about a diet that you will go on to lose weight and then come off of later. You Are What You Eat. And. you may not necessary be over fat. You can do it even when you are in too much of a rush and don't have time. gender. Yet. you can do it with lots of favors that you AND your children will enjoy. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. troublesome. 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. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. with all of the comfort that you want and need. only a small percentage of their total body mass may be fat. But. Don't think about a diet that's taxing. not a temporary thing but a permanent thing.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. People always want to know if a particular food is good or bad for them.
• Whole grains are also an important product of a healthy diet. • Fruits are sweet so they can solve the sweet tooth. • Your body does not heal as quickly from injury. whole grains give you so much more health. But. In the way of your body. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. . improve your physical fitness from the inside to the out. healthy food is just as important. and they are very low in calories meaning you can eat more. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. fats. They provide antioxidants to a high level that helps to heal your body. In our machine look at the way that food works. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. All sorts of problems arise from not eating a healthy diet of food. • Without nutrition. • You are more prone to limitations physically as well as mentally.What's Healthy? The foods that you need play a significant role on your health. Unlike "white" foods. They don't cause you to gain weight like others. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. it won't perform the right way. • Your blood pressure rises. your heart rate increases to unhealthy levels. If you consume the wrong foods all of the time. If you don't give it quality food. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. your body will not be able to perform as well as if you gave it the highest quality foods. your body can become ill faster and with greater intensity. the food that you consume is the fuel that your machine needs. and sugars that can cause you health issues.
In addition. • Meats are important parts of the diet. 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. 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. improving these five areas is all you need to do.• Water intake is also important. Consuming enough water means that you'll system is hydrated. The body goes into dehydration mode. If you don't do anything else. He or she may recommend a diet that is different for your specific health issues. you're eating less and that you aren't getting as many calories from other liquids. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Spend one or two days recording the foods that you eat in an average day on a piece of paper. Those that do not get enough fluids end up having a body that retains water rather than having less. 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. Your doctor may have additional or different recommendations for your health. The good news is that you don't often need a lot of work to make them happen. take note of how a normal day or week goes for you. Where Are You Now? When it comes to improving your diet fitness. if you need to lose weight. You need protein but you shouldn't want to get it from fatty meats. you need to reduce this amount to at 1500 to 1600 calories per day. The average person should consume about 1800 to 2000 calories per day. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. If you are dieting and need to lose weight. you need to take into consideration the location that you are right now. Dieting To Lose Weight Finally. 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. too. too. causing you to keep in all that you can. All foods and drinks should be noted! . What do you eat for breakfast.
sour cream and butter just because you love the taste.2. If you love your mashed potatoes loaded with gravy. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. find out why it is that you can't give them up. For most people this is as simple as tracking what they eat over the period of a few days to a week. sugars and calories in general. 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. For example. Look at your list of foods and see how many of them are high in transaturated fats. 4. determine if there is a better way for you to get the foods that you like. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. though. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. you need to address this emotional problem. there are several key things for you to address. they aren't all bad! First. Next. If you need apple pie to feel safe. Figure out how many calories you are consuming in an average day. are you connected with that big slice of apple pie because it was your favorite growing up. anxious. you can find ways to get much of the same taste without a lot of the calories. Being honest with yourself is important. For example. that's a different story. you may have an emotional attachment to the foods. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . 3. If you just love the taste. Don't worry. How often did you eat without actually being hungry but being instead bored. 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.
We've already talked about what foods you need to eat for a healthy diet. now you need to consider how you will make changes that you can actually live with. if you give it a try you may find that you like these foods better than you do the high fat.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. Food isn't worth the risk of your life. remember moderation is the key factor in real diet fitness health. instead of eating it every few days make it the reward that you get for a week of good eating. The awful. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. Indeed you may want that slice of apple pie. and therefore you can improve your health overall. 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. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. How Can You Improve? Okay. You should know what types of foods you can not eat. high cholesterol foods that you currently are eating. If you are a diabetic. There are certain times in life that foods become prime suspects to leading to health risks. That's exactly what you need to strive for here. Don't fret about the foods you love. here is comes. If you don't know you should talk to your doctor about this. Yet. your diet fitness can threaten your life through disease and even early death. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. If you can not commit to making changes here. One limit to this is when the food itself is detrimental to your health condition. . Here are several key areas to make changes and exactly how you should make them. limiting diet that's going to make your taste buds go permanently bland is up next. This section of our book is long for a reason. 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. use it in a different way. But.
Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. try other flavor additions to your dishes. there are various foods that can help you to improve your hearts health. The darker. 2. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. the more antioxidants are in it. Instead of using a lot of salt. 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. Garlic is a great antioxidant for your heart too. richer and brighter the color is. eat lean cuts of meat. 1. For example. For this. In addition. They can help to unclog your heart's arteries from cholesterol. . Antioxidants can help to transform your health. Reducing the amount of sodium that you take in is also a key factor in improving health. Consume more fish. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. A good way to know if they are in the foods that you are eating is to look at the color of the food. You should try to consume at least 2 to 3 servings of fish per week. replacing the vegetable oil in your diet with olive oil. there are reasons why an investment in a bit more time here can literally save your life.Heart Health Improving your heart's health is essential. Or take a supplement of fish oil. in moderation can improve your health. they help to remove toxins from your body which means a reduction in risks of cancer. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Yes. you are in a hurry and who has time to chop up vegetables? Well. And. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables.
Try to look for ways to improve your current recipes through replacing butters. The trick you should follow. Start looking for leaner cuts of meat. then. Visit the website of the American Heart Association to get heart healthy recipes. Learn to read labels so that they tell you what's in the foods you eat. Remember. Eat more fruits and vegetables. Look at your grains. Meats. we'll make it simpler for you. cholesterol. salts. or products that are placed in foods to keep them fresh and looking good. You won't notice the taste difference. but replace at least part of it with ground turkey or pork. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. To help you to not feel hungry. and sugars in the foods that you eat. Add one new recipe to your diet each week. Look at labels. Remove soda from your diet. One good switch is with ground meats. 4. The produce section is your friend filled with riches. is to visit your grocery store and walk around the outside aisles only as much as possible. 3. meats that are high in saturated fat are clogging your heart. butter or creams. eat a bit slower. 5. 6. milks. No food in one sitting should be a larger quantity than the size of your palm. No boxed dinners. Reduce portion sizes. unhealthy foods with foods that are better for you.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. Don't reach for beef. 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. 2. no frozen entrees. Replace white rice and pasta with whole grain. This single movement alone will improve your health considerably. Avoid the aisles and you'll improve your health overall. can lead to increased health risks for cancer and they put the pounds on. . Reduce the amount of fat. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. eggs and other fresh products usually line the walls of the building. chicken and pork over beef. Some of these preservatives can clog up your heart. Replace white bread with whole grain bread. Eat more fish.
convenience or habit. But food is very important in a body building program. Glucose can be made from protein. To have enough energy to perform your workout. Glucose is a simple carb that is stored in your muscles and liver as glycogen. they both look and feel full. Glycogen is the principal form of energy that is stored in muscles. . Food is a requirement to living and a healthy diet is an essential part of living a long life. your body will start breaking down muscle tissue for glucose. you'll need a lot of different nutrients. Dropping just a small amount of weight means that you need to eat less and do more physically. then you need to consider a calorie reduction. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. while making changes at first is a challenge. Remember. Carbs Carbohydrates are the body's main source of glucose. If you're not eating enough carbohydrates. Don't make sacrifices here for speed. When your muscles are filled with glycogen. Calories are tiny bits of energy that your body uses to perform work. the foods you eat can make a huge difference in the effectiveness of your program. Food supplies us with calories. you will get into the habit and will eventually love the differences you have made. Glucose also provides energy for your brain and making blood in your body.If you need to lose weight. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. One of the most important would be carbohydrates. but that requires the breakdown of body protein from muscle. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. While you may love food. Many people don't pay enough attention to the types of food they eat. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. guaranteed! EATING RIGHT When you decide you want to undertake a body building program.
as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage.are digested quickly and easily. whole grain breads. Your body must replenish these levels before stimulating the fat storing machinery in the body. For men. The resulting insulin spike is a double edged sword. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. A high carb intake at your post training meal will have less chance of being stored as fat. however. . After training.typical simple carbs . or muscle building. Women multiply their body weight by two to get their carb gram intake. and besides your postworkout meal. state. sugar and refined foods such as white bread and white rice . it can prevent muscle catabolism while promoting anabolism. the intake of simple carbs can stimulate fat storage. and brown rice. Focus on unprocessed complex carbs like sweet potatoes. the amount of carbs that should be taken in by multiplying their body weight by three. it is also the best time to load up on carbs. Honey. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. oatmeal. you must consume enough fiber in your diet. Eat some simple carbs after your workout and eat more of them. If you have not been working out. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. For example. Divide your carb meals into six servings throughout the day. potatoes. That number will be the amount of grams that should be consumed daily. Beans and oatmeal are two excellent sources of fiber. Eat about 25% of your daily carbs at this meal. Breakfast is definitely the most important meal of the day. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. and aiding in muscle glycogen formation and growth.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. 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. If you eat too many carbs in one sitting. Blood sugar and muscle glycogen levels are low from your overnight fast. Along with carbs.
repairing. This is not good because the opposite is now happening. if you consume more than you lose. burned. this is something that you want. Protein Another important nutrient every body builder needs is plenty of protein. Glucose molecules make up carbohydrates just like amino acids make up proteins. Protein intake exceeds output. This puts your body in what is called a catabolic state. or have a fever. The total carb intake is the same. so your body won't need as much. Amino acids are the building blocks of protein. Eat 50% fewer carbs (300g) for two days. Protein is involved in growing. If you lose more nitrogen than you consume. For body builders. and protein is retained in tissue as new muscle is added. Obviously. or muscle building. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. Your energy requirements will also decrease at this time. state. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). your carb intake should decrease. you will be in an anabolic. You usually see this in people who are starving. For example. your body will break down muscle tissue to get it. then 50% more (900g) for the next two days. try varying the volume of intake. and then increases insulin levels (ensuring no loss of muscle) on the final two days. . instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). then the standard 600g for the next two days. That is made possible because proteins are the basis for body structures.As your day wears on. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. nitrogen balance is an important concept to keep in mind when talking about proteins. you will want to rotate your carb intake. Watch out. On the other hand. injured. if your protein output exceeds intake you would have a negative nitrogen balance. If you eat carbs late in the day. If you are needing to lose some fat along with building your muscles. and replacing tissues. your body will store them as fat and increase weight gain instead of muscle mass. Your body is degrading muscle and other body proteins. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting.
Ultimately.build muscle. Saturated fat is bad. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. you need to focus on the complete sources rather than those that are incomplete. therefore. If you are dieting while body building.An anabolic state is when your body has a positive nitrogen balance. you'll still need some fats in your diet. Fats are the main source of energy in the body. you'll need to eat more protein to counteract this effect. cooked broccoli 1 c. . Because of the chemical composition of saturated fat. your protein intake should increase to 1 1/2 times your bodyweight. Fat combines with glucose for energy in order to spare the breakdown of protein. your body won't grow when it is in a catabolic state. you'll need the amino acids in protein to work in your body. milk 2 T. protein can do what it is supposed to do . A 200 pound body builder. In body building contexts. These are the fats that contribute to heart disease and high cholesterol. steak. While there are proteins in other foods. fish. catabolic means muscle loss. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. cooked 5 oz. That way. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. concentrate on the complete sources of protein like meat. and eggs. When calculating the amount of protein you are eating. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. even when you are building the perfect body. your body cannot break it down very well. but if you want to get ripped with your body building program. Many diets have you cutting back on fat and carbohydrate intake. The general rule is to consume daily the same amount of grams in protein as your body weight. Fats Yes. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. To compensate. would need to eat 200 grams of protein every day to put the body in an anabolic state. The key to fat intake is to stay away from bad fats and only eat the good fat. Be aware of the amount of protein you are eating and make them work for you instead of against you.
They play an important role in protecting the body's vital organs. Trans fats cause an over activity in the immune system and are linked to stroke. whole milk dairy products like milk and cheese. These fats are most often found in fish and can have some significant health advantages. 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. and even Type 2 diabetes. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. These fats are found naturally in foods like nuts and avocados. This type of fat is often used in commercially processed food because they are preserved longer. Because they reduce inflammation in the body. They can reduce inflammation. so they should be limited. At room temperature. You should truly strive to eliminate all trans fats from your diet. as well as egg yolks. Trans fats should also be avoided. maintain healthy hair and skin as well as providing a sense of fullness after meals. 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. fatigue. Fats keep the body insulated. Unsaturated fats are in liquid form as in oils. seafood. Unsaturated fats are easier for your body to break down. and diabetes. Omega 3 Fatty Acids can actually help combat conditions such as depression. . fat. and improve brain function. So basically. help prevent cancer growth. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. joint pain. saturated fats are hard and solid.Saturated fats are commonly found in animal products such as meat. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. heart disease. Fats are actually an important part of any diet. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. They are also more readily stored as body fat. well.
It has no nutritional value but it does contain high caloric content. but drinking actually lowers protein synthesis by twenty percent. 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. Many people like a drink or two or even three to help them unwind and relax. Alcohol consumption also hurts muscle growth. About a 1/2 cup is a good amount. Having higher levels of testosterone can help with your workouts by making you more aggressive. Not only will having a hangover lower your workout intensity. relaxation and growth including calcium. phosphorus. For one. you will not be as intense in your lifting and weight training. iron and potassium. In fact. Not only that. As many know. That includes alcohol as well. it dehydrates your muscle cells. it becomes much harder to build muscle. But when you are a body builder. you must be careful not to overdo on the fats. Alcohol contains nothing but empty calories. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. it slows down your metabolism hindering your body's ability to process foods.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. so when those levels are down. Because your cells aren't holding as much water. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. hydrated and even over hydrated muscles allows for a much higher anabolic environment. • Use olive oil in salad dressings and when cooking • When baking. magnesium. instead of topping with chocolate or candies. alcohol can have a detrimental effect on your progress. There are several reasons why it does this. you will want to pay close attention to the foods you are feeding your body. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. .
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. water can actually reduce feelings of hunger. the kidneys can't function properly. You can workout with the intensity of a professional. A good diet is essential to an effective body building program. and ketones. Without enough water. When water is in short supply. In addition. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Soda. Supplements like creatine work in part because it pulls water in muscle cells. some of the load is transferred to the liver. drinking water can actually help you shed excess water weight. urea (a toxic substance). Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. but for body builders. then you need a basic mega-vitamin. and tea don't count either. if you're training hard. water can help them work. Contrary to popular belief. Water is especially important when following a "high protein" diet. begins hoarding it. If you're going to be using supplements in your body building program. Water is part of every single metabolic process that the body undertakes. so you're not getting the hydration you need. This water is stored in extra cellular spaces. For body builders. Water flushes out toxins and other metabolic waste products from the body. The caffeine can increase fluid loss. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. you need plenty of water. it can be especially important. you'll need much more. In other words. then you need even more water to help your kidneys do their work. coffee. Plus. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys' work. Many vitamins are water soluble. Use artificial sweeteners instead. creating an anabolic environment needed for muscle growth. thinking there's a shortage. it burns less fat. you won't be doing yourself any good. and you should. but if your diet stinks. If you're eating big to gain weight. When this happens. and water unlocks the power of those vitamins. Water is good for you anyway. • No regular soda! Diet is better for you anyway and doesn't contain sugar . your skin starts looking soft and puffy. For this to work properly. as it helps remove excess nitrogen. the body.
• 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
Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Serve over your favorite type of noodle. Can diced tomatoes w/ basil. salt and pepper in. Sprinkle with paprika and capers. Serve plain or over brown rice. Optional: Garnish with lemon slices. frozen spinach. spinach. thawed and dried 1 egg lightly beaten 8 oz. garlic & oregano Arrange fish filets in a single layer in skillet. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Uncover and cook an additional 15 minutes. or put toothpicks through them. low-calorie Dijon mustard 1 clove garlic. Put a dollop of the mixture into each chicken breast. spread with mustard/garlic mixture. low fat ricotta cheese Salt & pepper to taste 4 boneless. egg. Fish filets One 14 oz. minced or pressed 2 tbsp. Cover and cook over medium heat for 10-20 minutes. Ground Turkey Breast Sauce 1 lb. Drizzle with lemon juice. . and cheese mixture in a bowl. or until the fish easily flakes with a fork. Cover with tomatoes and liquid. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp.15 minutes. Pan Broiled Fish 1 lb. stirring occasionally. Top on whole wheat pasta or brown rice if desired. stir together mustard and garlic. Pour the spaghetti sauce in. cover and cook on low for 45 minutes. In a separate bowl. Serve. Add the chopped onion and mushrooms. Bake at 350 degrees for 30-35 minutes. slice in half and flattened Combine the onion. 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. Serve. Turn fish over. Broil on top rack for 5 minutes. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. drained capers Paprika to taste Rinse fish and pat dry. Arrange fish and zucchini in a single layer in a large pan. skinless chicken breasts. Add browned chicken. Put the all spice. Tie the chicken breasts together with butchers twine.
Add tuna with an amount of Worcestershire Sauce that you like. Chicken. You can eat this on some whole-wheat bread. Top with lettuce or spinach leaves and second slice of bread. Cook tuna to desired doneness. low fat mayonnaise 1 tbsp. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Cook to desired texture. Rice & Beans Cooked Shredded Chicken Breast 1/2 . black pepper. barbeque sauce In large bowl or Tupperware. Add tuna and sprinkle with seasoning. beans. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Chop egg whites and add to medium bowl. 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. mustard. and chicken. Add barbeque sauce and stir together until well-coated. combine rice. plain. and tuna. combine all ingredients and stir until well-mixed. or just use more egg whites.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. 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. Mix well and spread over bread. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Eat plain or on a bed of pasta. Microwave for approximately 1 minute when ready to serve. Add cheese if you like and let it melt after turning the burner off. or over some brown rice. This is also good cold.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add mayo. Fiery Chicken Deluxe .
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. Add parsley and lemon juice. 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. and put the green beans in for 2 . You can grill rolls than for seven minutes on the electric grill at 375 degrees. depending on how thick you would like your roll to be. Snap off tough ends of asparagus and remove scales with vegetable peeler. mustard and honey. Place one slice of turkey bacon on each slice of chicken breast. Give the asparagus a quick wash. Add garlic and sauté 1 minute. Cover and cook 1 minute. rinsed and patted dry. Cut chicken into two to four thin slices. Fresh bay scallops. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. or bake them for 25 minutes at 375 degrees. then let it sit in the refrigerator for 3 . Place one asparagus stick on the top and start rolling it. cayenne pepper. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. salt with chicken in a container and really roll the chicken breast around in the mix. the juicier it will be) This works best with a Foreman-style grill. Pre-heat.3 minutes Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers Sprinkle the other pinch of salt on the green beans Grilled Chicken Asparagus Rolls 1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste Once the chicken breast is washed trim the fat from it.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Once the roll is ready. Let it marinate for 25 minutes. minced 1 tsp. Makes 2-3 servings Garlic Roasted Vegetables . then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out.10 hours (the longer. Heat wine in a medium skillet over medium heat. add the salt and pepper. Dried parsley Juice of 1/2 lemon 1 lb. Put chicken slices in the container.
drizzle with olive oil and stir to coat. Combine all the vegetables in roasting pan. Bake for 15 minutes. dried rosemary. fresh. chopped 1 tbsp. Makes two servings Fish in Foil 1/2 lb. celery. dried fruit bits 1/8 cup celery. zucchini. or wrap roll-ups in plastic wrap for later use. Fold foil edges together. Repeat until mixture is used up. cut in two pieces 1 tomato. peeled and quartered 6 parsnips.6 carrots. chopped 1 green onion. Spread a little chicken mixture on lettuce leaf and roll up tightly. peeled and quartered 6 shallots. 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. or 3 tbsp. On the Grill: Turn barbeque to medium. peeled and cut into 6-8 wedges 1 large garlic bulb. Place a piece of fish on each square of foil. and pepper. julienne 1 cup dry white wine 1 tsp. chopped 4 small zucchini. cooked 2 tbsp. Combine all the vegetables into a tinfoil bag. or 3 tbsp. and yogurt. Workout Energy Salad . julienne 1 carrot. Sprinkle each with wine. Roast for about 1 hour 20 minutes or until tender. Drink. Great with meat. Roast for about 30 minutes or until tender. Top each piece of fish with tomato. dried thyme. sealing with a pleat. Salt and pepper to taste. Cut two 12 in. halibut. sunflower seeds 2 tbsp. broken into cloves and peeled 1 tbsp. Combine with sunflower seeds. chicken and fish. and carrot. boneless. herbs. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. and place in mixing bowl. skinless chicken. square pieces of foil. drizzle with oil and stir to coat. Serve immediately. Salt and pepper to taste. fresh 4 tbsp. Chicken Salad Roll-ups 1 lb. peeled and halved 2 medium onions. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. fruit bits. green onion. olive oil In the Oven: Preheat oven to 400 F.
cut in strips 1 cup broccoli. cooked and chopped 1 cup green beans. cooked and cut 1 stalk celery. high blood pressure. peeled and sliced 1/3 tomato. parsley. and shake until thoroughly mixed for the salad dressing. Nutrition is very important when you are trying to build up muscle mass. In a screw-top jar. combine lettuce. torn into bite-sized pieces 1/3 cup spinach. and diabetes. cucumber. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. mustard. mushrooms. torn into bite-sized pieces 1/3 cucumber. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. mushrooms. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts.it's time to make the fitness connection In many cases fitness begins with weight reduction. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. and onion. Arrange salad on a bed of lettuce leaves. Shake vigorously. yogurt. sprouts. broccoli. combine the vinegar. celery. Weight control . sliced 1 green onion. 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. basil In a medium-sized salad bowl. Aerobic fitness is related to an individual's body fat. In a screw-top jar. You don't necessarily have to be dieting. lemon juice. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. and pepper. The higher the fat. The spin-off is less likelihood of developing heart disease. mix olive oil with lemon juice and herbs. sliced Fresh parsley In large salad bowl. . avocado. Muscle Density Broccoli Salad 1/2 pound cooked steak. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. sliced 1/2 cup mushrooms. tomato.1 cup lettuce. and sunflower seeds. spinach. and pour over salad. green beans. combine steak. carrots.
potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure .. (4) A feeling of pride. (1) Make a decision to lose weight and shape up. unhealthy.a. lifestyle changes. Invest in yourself. (2) An improved self-image. headaches. You can even lose weight while improving performance. (2) Get motivated. Making nutrition work Improving your nutrition will increase your mileage in many ways. and too strict and will lead only to temporary weight loss.. and so on). (1) A healthy appearance. 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. dehydration. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. exercise routine. (3) Develop a strategy (diet. (3) A sense of accomplishment. Stay away from food fads they are usually boring. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. b. Compare the benefits of a sound nutrition with the consequences of crash diets. (4) Carry out the strategy. Enjoy the payoffs:.
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)
b. Braise in covered pan on stove top or pan broil in a nonstick pan. poultry. But if you plan your diet. Cook meats on rack so that fat can drain off.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. however. sauces. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. The urge to eat the whole thing becomes too great. The milk and cheese group.7 liter = 24 ounces . (2) Roast. you can include a favorite high calorie food item as a special occasional treat. Many people. (1) TRIM fat from meat. (3) Remove skin from chicken or turkey. and add spices to enhance flavors. The meat. Avoidance is one means of control. or simmer meat. or sparerib is too tempting.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces .5 liter = 17 ounces . Good cookin' for good lookin . piece of candy. soups. . poultry or fish without adding fat. fish. and baked products. (2) Substitute plain. You have to make and follow your own rules according to your ability to control what you eat. and diet according to your plan. have a particular food obsession that must be recognized. (1) Use skim or lowfat milk in recipes when making puddings. broil. For them trying to eat just a cookie.a memo to the cook for cutting calories during food preparation a. and dry beans group. bake.
Cut way back on regular salad dressings. sauces. However. butter. c. Substitute lower calorie ingredients. boil. Dining tips a. The bread and cereal group. and deep-fried food. d. or lemon juice for your salad. b. or bake vegetables. (1) Steam. remove the coating and eat only the meat. With a spoon or knife. steamed. Check nutrition information label for total calories in each portion.(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. butter. (3) Check ingredient labels for fat and sugar content. The vegetable and fruit group. schnitzel). or baked rather than fried potatoes. Season with herbs and spices. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Some fruits may be broiled or heated with spices added for flavor. (3) Try lemon juice or vinegar on salads. Avoid gravies. (1) Use less fat and sugar than called for in recipes. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. most restaurants have them. (2) Go easy on sauces. or sour cream. d. c. and margarine. (2) Avoid recipes for baked products that require large amounts of fat and sugar. If the meat has been fried (southern style chicken. broil. Request diet salad dressing. Remove all the visible fat from the meat. (5) Have boiled. skim or peel fat off and discard. avoid those prepared in cream . vinegar. Starchy foods are not fattening when consumed in moderate quantities.
. For example. Also. Alcohol calories American beer.sauces or deep-fried. (1/2 cup) Hard liquor. Lowfat milk is also a nutritious choice. regular soda.) Sweet wine. 4. noodles. macaroni. Try a slice of lemon or lime in a glass of ice water. pies. . These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. e.6 oz. have fresh fruits. candy. 12 oz. jelly. black coffee. b. jam. honey. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. Avoid rich desserts. (1) Eat S-L-O-W-L-Y (2) Consume less fat. USE SPARINGLY. Carry individually packaged sugar substitutes to sweeten beverages. Keep a food diary and monitor your own intake.) Food Calories 160 250 165 110 200 300 Educate your appetite a. or delicious low-calorie raw vegetables. ice cream. if you must. gelatin.25 litre (8 oz. and other sweets. If you MUST have a snack. sugar. cakes. f.25 liter (8 oz. Always check your intake for balanced nutrition and total calories. . 11/2 oz. or spaghetti are good potato substitutes. Plan your food intake and abide by your plan. g. rice. and mineral water add no calories to your diet. a few crackers or pretzels. Follow these tips to lose weight and body fat. pastry. c. unsweetened sodas. 1/2 liter Cocktails. Low-calorie beverages. (3) Take smaller portions (4) Consume less sugar. European beer. (8) Plan snacks. cookies. jigger Dry wine. baked potatoes with a small amount of sour cream or margarine is a good choice.
1/2 liter 250 Creamy salad dressing. 1 cup 223 Beer (European). 2 scoops 200 Potato or corn chips. 12 ozs.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce .d. Each teaspoon supplies an additional 20 calories. 1 ounce 150 Grapefruit or orange juice. Weight control . Become aware of how many calories you're consuming. (Each teaspoon supplies an additional 45 calories). b. 2 tbs 170 Cashews. Lower in fat. Lower in sugar. soda. creamed.especially in snack foods. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 25 nuts 252 Mixed. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. or sugared beverage. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 160 French fries.) 840 Coke. 1 ounce package 180 Chocolate candy. 1/4 cup 340 Salted nuts: Peanuts.
or discouragement. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. big bones.3 oz. If you're serious about losing weight. You may be a good athlete now. Occupy your time with other activities not related to food. so why lose weight? b. or Everyone in my family is big it's hereditary. or I can still workout OK. but you want to strive to be the best. I haven't weighed 180 pounds since I was 15 years old. This is important if you plan on being successful at losing weight. Dieting is up to you if you are willing to try. Get motivated. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Don't be angry that you have to lose weight. . think of it as something you have chosen to do. beef bologna 237 Lean ham 103 1 oz. 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. loneliness. Make up your mind to control food instead of letting food control you. anger. Try not to be food centered.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. it will be easy to give up these typical excuses. Forget those old excuses: But I've got a large frame you know. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. c. or Gosh. cream cheese 106 1 oz.
If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Grain products are low in fat. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. overeating hurts no one but yourself. Choose the recommended number of daily servings from each of the five major food groups. Cereals. minerals. Don't cheat. Eating plenty of whole grains. To make sure you get all the nutrients and other substances you need for health. and different whole grain foods differ in nutrient content. unless fat is added in processing. in preparation.d. pause halfway through meals and don't stuff yourself. Your body is adjusting to your new eating habits and changes are taking place. They provide vitamins. Make your meals last longer. No single food can supply all the nutrients in the amounts you need. enjoy flavors. i. You should consume at least 6-11 servings daily from the base of the pyramid. e. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. and Pasta Group: Foods made from grains (wheat. remember. and other substances that are important for good health. slow down. Remember all the work it took to get you to your desired weight. Don't let this be wasted effort. rice. For best results. h. carbohydrates (starch and dietary fiber). or at the table. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. . and oats) should form the foundation of a nutritious diet. Different foods contain different nutrients and other healthful substances. Make meals as pleasant as possible even if you are cutting down on what you eat. Breads. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Stick with it! f. so choose a variety of whole and enriched grains. You are always responsible for what you are eating. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Rice. Construct new habit patterns. g.
If you choose fruit juice. and stoned wheat and whole grain crackers. in addition to providing vitamins and minerals. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. and most people eat more. rye. or pasta is about the same size as your fist. whole wheat). Broccoli. or winter squash are the best choices. and yellow vegetables. Fruit Group: The fruit group. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. carrots. Juice that you can see through . and celery are mostly fiber and water with very little calories. Choose dark green. The best choices from this food group are bran cereals. whole grain muffins (bran. A 1/2 cup of cooked rice. vitamins. Breakfast is a good opportunity to eat some fruit.Consuming the recommended daily intake is not difficult if you understand serving sizes. Vegetables are nature's vitamins. or wok only until tender crisp. bananas. whole grain breads and rice. spinach. canned. Two to four servings of fruits are recommended each day. or minerals. collards. A 1/2 cup of vegetables is about the size of a tennis ball. Cook in a microwave. green peppers. The lighter colored vegetables. the more likely it is to have large amounts of vitamins and minerals. which is much smaller than the regular salad served with a restaurant dinner. such as cucumbers. oat bran. To ensure that you get essential vitamins and minerals. kiwi. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A serving size of raw or cooked vegetables is only 1/2 cup. and dried fruit. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. cantaloupe. or cooked fruit. strawberries. One cup of leafy raw vegetables is also a serving size. A 1/2 cup of fruit is about the same size as a tennis ball. or a 1/2 cup of chopped. don't overcook. cereal. corn and oat bran). also provides fiber. To maximize the vitamin and mineral content of your vegetables. The darker the vegetable. orange. you should strive for 3-5 servings per day from this group. steamer. Other good choices are citrus fruits. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Brussels sprouts. iceberg lettuce. cauliflower. A 3/4 cup of vegetable juice also constitutes a serving from this group. A 3/4 cup of fruit juice equals one serving. tomatoes. low fat bagels (pumpernickel.
frying food in fat (cooking oil) once in a while is all right. Yogurt. One cup of milk or yogurt. and is easily attainable. Poultry. peanut butter. a 1/2 cup of natural cheese (Cheddar or Swiss). Oils. 1 ounce of cheese is about the size of four dice. poultry. A serving size of cooked fish. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). so you may not get your daily requirement for the essential nutrients. Quick and easy choices include canned tuna. and Cheese Group: These dairy products are a great source of protein. milk. however. no vitamins. however. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. chicken. minerals. 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. Like the milk group. Dry Beans.(apple. vitamins. Foods from this group are still an important part of a performance diet. grape. Fish. Eggs. . For this reason. Many no-fat or low-fat dairy products are available. This means that they provide nothing to the body except calories. water. lentil soup. or prune juice). and minerals. Top choices are 1% or skim milk. Two to three servings from this group are required each day. or 2 ounces of processed cheese (American) is considered a serving size. peach nectar. low-fat cheese. 2 tablespoons of peanut butter. Fats. The serving sizes typically consumed greatly exceed the nutritional requirement. Milk. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. it does not mean that you should never eat these items. However. a 2 1/2 ounce soyburger. 1 egg. a 1/2 cup of cooked dry beans. they are referred to as empty calories. Most people are at one extreme or the other by consuming too much or not enough from this group. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. and beans. and yogurt. and minerals (fortified by law) especially calcium and riboflavin. The milk group. this group can contain large amounts of fat as well. or 1/3 cup of nuts. Meat. including cheese. can also contain a large amount of fat. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). The recommended number of servings per day for this group is 2-3. or protein. vitamins. Most fats and sugars are nutrient poor. and yogurt. Sweets add taste and flavor. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. A better food preparation choice is baking. For example. fiber. roasting. sour cream. which can't be made by the body. or grilling.
The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. a sandwich may provide bread from the grains group. minerals. CHOOSE SENSIBLY The carbohydrates. D. Try fruits. for example. and cheese from the milk group. poultry. These foods include high-fat dairy products (like cheese. molasses. fiber. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. walnuts. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Food processing tends to remove vitamins. cream. Choose natural or less processed foods whenever possible. vegetables. so they can make it difficult for you to avoid excess calories. increase the risk for coronary heart disease by raising the blood cholesterol. For example. E. Eating lots of fat of any type can provide excess calories. In contrast. which is a better choice than apple pie. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. Fats supply energy and essential fatty acids. whole grain foods. and they may be just as high in calories. 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. butter. which is a better choice than apple juice. which is measured in calories. or a favorite dessert. or a cup of low-fat milk or yogurt for a snack. especially saturated fats. and K. A baked potato is a better choice than mashed potatoes. When eating out. choose small portions of foods. whole milk. turkey from the meat and beans group. Snacks and meals eaten away from home provide a large part of daily calories for many people. notice that many of the meals and snacks you eat contain items from several food groups. If you choose fish. Also. and sodium. Sometimes extra sugars are added to low-fat muffins or desserts. Some kinds of fat. low fat doesn't always mean low calorie. You need some fat in the food you eat. ask that it be grilled rather than fried. and carotenoids. and . High-fat foods contain more calories than the same amount of other foods. An apple is a better choice than applesauce. or lean meat. berry jams. but choose sensibly.Top choices from this group include olive oil. which is a better choice than potato chips. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. fats. and proteins in food supply energy. and they help absorb the fat-soluble vitamins A. and fiber and add undesirable or questionable additives. Your pattern of eating is also important. but most people still eat too much saturated fat. Choose them wisely. However.
shellfish. . Use moderate amounts of food high in unsaturated fats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. peas. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. and Nuts . Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Olive. and other cold cuts. fatty fresh and processed meats. and coconut oil. Choose dry beans. or nuts daily. taking care to avoid excess calories. sausages. Unsaturated fats occur in vegetable oils.If you need fewer calories.Choose vegetable oils rather than solid fats (meat and dairy fats. sunflower. corn oil.Choose 2 to 3 servings of fish. and peanut oils are some of the oils high in monounsaturated fats. olives. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Beans. Try the lower fat varieties (check the Nutrition Facts Label).Limit your intake of high-fat processed meats such as bacon. egg yolks. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. other lean meats. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. . such as salmon. Some fish. beans. bologna.regular ice cream). Fish. Poultry. such as many hard margarines and shortenings. shortening). and fatty fish like salmon. and dairy fats. canola. Keep your intake of these foods low. tuna. These foods include those high in partially hydrogenated vegetable oils. and mackerel. Shellfish. Eggs. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. most nuts. 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 . palm oil. lean poultry. Trim fat from meat and take skin off poultry. the skin and fat of poultry. lard. . or lentils often. decrease the amount of fat you use in cooking and at the table. avocados. salami. Meat. These foods include liver and other organ meats. Vegetable oils such as soybean oil.
Sugars are carbohydrates and a source of energy (calories). marbled steaks. This decreases the saturated fat and calories but keeps all other nutrients the same. and add little or no butter to your food. Limit ground meat and fatty processed meats. Choose foods lower in saturated fat and cholesterol. . In the United States. and grains. Examples of these foods include milk.Choose fat-free or low-fat milk. Sugars and starches occur naturally in many foods that also supply other nutrients.Limit your intake of foods with creamy sauces. cereals.Choose fruits as desserts most often.. During digestion all carbohydrates except fiber break down into sugars. the number one source of added sugars is nondiet soft drinks (soda or pop). Prepared Foods . breads. not the naturally occurring sugars in foods like fruit or milk. fat-free or low-fat yogurt. . The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. . Foods at Restaurants or Other Eating Establishments . and low-fat cheese most often. but may have few vitamins and minerals. Try switching from whole to fat-free or low-fat milk.Limit your intake of liver and other organ meats. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.Choose fish or lean meats as suggested above. and cheese. fruits. . some vegetables. Foods containing added sugars provide calories. Dairy Products . Added sugars Added sugars are sugars and syrups added to foods in processing or preparation.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Use egg yolks and whole eggs in moderation. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber.
Eating less salt may decrease the loss of calcium from bone. and fruit drinks and fruitades are also major sources of added sugars. High salt intake also increases the amount of calcium excreted in the urine. cakes and cookies. and some cooking styles call for adding a very salty seasoning such as soy sauce. presweetened cereals. is of concern. The reasons for switching to a vegetarian lifestyle are many. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures.Sweets and candies. Some foods with added sugars. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. However. you need to go into it with as much information as you can. the firmest link between salt intake and health relates to blood pressure. . Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Intake of a lot of foods high in added sugars. Salt (sodium chloride) is the main source of sodium in foods. and sweetened canned fruits. 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. Never stop learning about your diet and what you put into your body. Not all foods with added salt taste salty. 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. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Some people add salt or a salty seasoning to their food at the table. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. but when you do decide to switch to a meatless diet. At present. normal person. Choose and prepare foods with less salt. Only small amounts of salt occur naturally in foods. Salt is found mainly in processed and prepared foods. There is no way to tell who might develop high blood pressure from eating too much salt. Some recipes include table salt or a salty broth or sauce. consuming less salt or sodium is not harmful and can be recommended for the healthy. You will face no nutritional deficiencies. like chocolate milk. like soft drinks. You may be able to reduce your chances of developing high blood pressure by consuming less salt.
seeds. etc. growth hormones and other veterinary drugs that are given to livestock animals. eventually reaching the level of a brown rice diet. becoming increasingly restrictive. Vegetarians not eating anything containing dairy products or eggs are called vegans. • Vegan: Does not eat dairy products. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. This is the most common type of vegetarian diet. Plants do not contain cholesterol. grains and nuts.Animal foods are higher in fat than most plant foods. antibiotics. A type of vegan diet where very few processed or cooked foods are eaten. milk and milk products. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). are well documented. A vegetarian does not eat any meat. nuts. There are over 20. fish. shellfish or crustacean. I have included this section for your personal choice. These drugs are consumed when animal foods are consumed. with or without free-range eggs. • Fruitarian. or any other animal product. You might be surprised to know that there are many different types of vegetarians. The diet progresses through ten levels. in secondary consumption of antibiotics. animal foods contain far higher concentrations of agricultural chemicals than plant foods. poultry. Whatever your reason for wanting or not wanting to become a vegetarian. • Lacto-vegetarian: Eats dairy products but not eggs. particularly saturated fats. Being higher on the food chain. or slaughter by-products such as animal fats. Vegetarian foods tend to cost less than meat based items. though each level gradually eliminates animal products. Consists mainly of raw fruit. The highest levels eliminate fruit and vegetables. herbicides. Not all levels are vegetarian. Being healthier on a vegetarian diet means spending less on health care. including sterols. The list can go on and on. game. including pesticides. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat.000 different drugs. poultry or any slaughterhouse by-product such as gelatin. . Vegetarians live on a diet of grains. fish. eggs. vegetables and fruit. The dangers herein.
cows. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. but also how it was processed for human consumption. There really is no single vegetarian eating pattern as you can see from the definitions above. the food was pure and unprocessed. That includes chicken. people survived on what they could grow or kill.Other terms can be used in describing various vegetarian diets. In fact. but not fish. The women would grow huge gardens that would provide the rest of the nutrition. The term strict vegetarian may refer to a vegan diet. 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. big business began changing the way food was not only distributed. They were freaked out by the thought of consuming something that at one time could look them in the eye. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Men would kill deer. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. Many. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. The meat was cleaned and cured without chemicals or preservatives. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Persons consuming fish but no meat are sometimes called pescetarians. and pigs to provide food for their families. because choosing to eat as a vegetarian is such a personal decision. Somewhere along the way. though their exact meaning can differ. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. . Back then. many years ago.
Meat . people just accepted the fact that processed foods were a way of life. Some of us still don't have much concern over our processed foods. some meat processors even inject beef with a red dye to make it look more appealing to the consumer.is often associated with higher risks of heart ailments. It is a lot cheaper to buy vegetarian foods instead of meat. Plus. These two instances . They are also often injected with artificial hormones to increase meat production. but others have taken a different turn.especially red meat .for anyone! Many animals are also infected with diseases due to poor living conditions. 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. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Another good reason is that meat is expensive. surveys were taken.Initially. It's true that the way we process meats can begin in a not so pleasant way.are reason enough for some people to give up meat. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. This can't be healthy . Many experts have said that eating red meat will clog your arteries faster than any other food you might consume.the way animals are killed and the preservatives put into the meat . Let's look at some common reasons people give for eating meatless meals. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Once they are killed. elevated blood pressure. They have decided that eating pure and natural foods instead of processed foods are the way to go. even before the animals are sent to a slaughterhouse. Mad cow disease is a very real illness that causes dire circumstances even death. In fact. and other diseases. 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. .
A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Medical studies have proven that a vegetarian diet is easier to digest. As a result. They include: . A vegetarian diet is healthy because it is typically low in saturated and total fat. Certain components of food help our bodies not only operate more efficiently. fewer dental problems. there can be little doubt that eating a vegetarian diet is a healthier way to eat. and thus smaller medical bills. and imposes fewer burdens and impurities on the body. calcium. and their physical appearance is better. and enjoy very productive lives. but keep us from getting sick. they live longer. 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. most people choose a vegetarian diet for health reasons. Whatever the reason. It's just a more productive and less invasive way to eat that gives way more benefits than not. provide a wider range of nutrients. Vegetarians are less susceptible to major diseases that afflict present-day society. are healthier. their bodies are more refined. and vitamins are all contained in our foods. Their immune system is stronger. This is simply not true. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. 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. make less frequent visits to a doctor. Vegetarians have fewer physical complaints. Protein.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. There are six food groups in the vegetarian diet.
tempeh. beans. soya protein etc. • Dairy products or Soya products .almonds. Evidence suggests that excess protein contributes to degenerative diseases. etc. hazelnuts. All are equally important to our well-being. soya milk. textured vegetable protein.wheat (bread & pasta). Still. in addition to the above. oats. pasta etc). fat. We also need fiber and water. Meat supplies protein. • Soya products: tofu. barley. rye. fats (including oil). D. oats. . rice. it is worth remembering that everything you eat gives you a whole range of essential nutrients.margarine or butter. Carbohydrate.kidney beans. linseeds. barley. Nutrients are usually divided into five classes: carbohydrates. Most foods contain a mixture of nutrients (there are a few exceptions. walnuts. sunflower seeds. All these nutrients can be easily obtained by vegetarians from other sources. sesame seeds. pine kernels etc. • Grains/cereals: wheat (in bread. although they are needed in varying quantities. • Seeds: sesame. cashews. • Nuts & Seeds . • Fruit & vegetables. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. some B vitamins and minerals (mostly iron. rye. rice. Potatoes are a useful cereal alternative. etc. • Pulses . maize (sweet corn). and the mineral iodine. and E. supplies vitamins A. lentils. brazils. sunflower. baked beans. lactating or very active). like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide.tofu. Fish. maize. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. Women need about 45g of protein a day (more if pregnant. tempeh. peanuts. flour. potassium and phosphorous). • Pulses: peas. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. proteins. millet. lentils. • Vegetable oils and fats . chick peas. etc. pumpkin. vitamins and minerals. veggie burgers. men need about 55g (more if very active).• Cereals/grains . Protein is very important in the diet. almonds. walnuts. zinc.
complex carbohydrates or starches and dietary fiber.• Dairy products: milk. whether we are meat-eaters or vegetarians. There are three main types: simple sugars. such as potatoes and parsnips. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. it can be made up from the body's own stores. Carbohydrates are the body's main source of energy. muesli. A few examples are beans on toast. but when we mix plant foods together. • Free range eggs. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. Contrary to previous . A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. milk and ordinary table sugar. they have to be provided in the diet and so they are called essential amino acids. any deficiency in one is cancelled out by any excess in the other. macaroni cheese. pasta. Even those foods not considered high in protein are adding some amino acids to this pool. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. Refined sources of sugar are best avoided as they provide energy without any associated fiber. vitamins or minerals and they are also the main cause of dental decay. It is now known that the body has a pool of amino acids so that if one meal is deficient. as long as our diet is generally varied and well-balanced. Single plant foods do not contain all the essential amino acids we need in the right proportions. barley. Adding dairy products or eggs also adds the missing amino acids. Amino acids are the units from which proteins are made. rice. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity.g. It is a normal part of the human way of eating. rye) and some root vegetables. oats. The unrefined carbohydrates. We can make many of them in our bodies by converting other amino acids. or rice and peas. e. porridge. yoghurt (butter and cream are very poor sources of protein). There are 20 different ones in all. The sugars or simple carbohydrates can be found in fruit. We mix protein foods all the time. Most of our carbohydrates are provided by plant food. cheese. Because of this. buckwheat. millet. but eight cannot be made. we don't have to worry about complementing amino acids all the time. Complex carbohydrates are found in cereals/grains (bread. quiche. This is not as alarming as it sounds.
but a little is necessary to keep our tissues in good repair. pantothenic acid and biotin. leafy green vegetables and fruits like apricots and peaches. pulses and green vegetables. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. for the manufacture of hormones and to act as a carrier for some vitamins. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red.belief a slimming diet should not be low in carbohydrates. . such as olive oil or peanut oil. B3 (niacin). called fatty acids. Too much fat is bad for us. Like proteins. Mono-unsaturated fats. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. orange or yellow vegetables like carrots and tomatoes. like sunflower or safflower oil are unstable at high temperatures. It is added to most margarines. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. with the exception of palm oil and coconut oil. Dietary fiber or non-starch polysaccharide (NSP). folate. B2 (riboflavin). fats are made of smaller units. This is no problem as they are widely found in plant foods. B12 (cyanocobalmin). Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. refers to the indigestible part of a carbohydrate food. are termed essential as they must be provided in the diet. linoleic and linolenic acids. The one thing they have in common is that only small quantities are needed in the diet. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). • B Vitamins: This group of vitamins includes B1 (thiamin). Fiber can be found in unrefined or wholegrain cereals. or in sufficient quantities. fruit (fresh and dried) and vegetables. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. B6 (pyridoxine). In fact starchy foods are very filling relative to the number of calories that they contain. Two of these fatty acids. are best used for frying as the poly-unsaturated fats. as it is now termed. nuts & seeds.
• Iron: Needed for red blood cells. • Vitamin C: Fresh fruit. Vitamin D helps calcium to be absorbed. Minerals perform a variety of jobs in the body. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. • Vitamin E: Vegetable oil. dried fruits (especially apricots and figs). . molasses. cereals and bacterial synthesis in the intestine. It is also added to most margarine and is present in milk. These sources are usually adequate for healthy adults. salad vegetables. cheese and butter. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. eggs. whole meal bread. lentils and pulses. leafy green vegetables. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vitamin B12 is added to yeast extracts. soya milks. dried fruits. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. but a good intake of vitamin C will enhance absorption. tap water in hard water areas. Found in dairy produce. cheese.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. The very young. eggs. 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. wholegrain cereals. nuts and seeds (especially sesame seeds). all leafy green vegetables and potatoes. Found in leafy green vegetables. Vegetable sources of iron are not as easily absorbed as animal sources. bread. • Vitamin K: Fresh vegetables.
Dairy products also have plenty of iodine. Bone loss occurs with age in all individuals. Of the body's total calcium. This causes bones to be brittle and liable to fracture. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle.• Zinc: Plays a major role in many enzyme reactions and the immune system. activating clotting factors. This is important in nerve impulse transmission and muscle contraction. • Iodine: Present in vegetables. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This usually occurs after 35- . about 99% is in the bones and teeth where it plays a structural role. Calcium can bind to a wide range of proteins altering their biological activity. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Osteoporosis can be due to calcium deficiency. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. sesame and pumpkin seeds. This is finely controlled by hormones. cheese. Found in green vegetables. Metabolites of Vitamin D are important in this. This involves loss of calcium from the bones and reduced bone density. Calcium is also needed for blood clotting. but the quantity depends on how rich the soil is in iodine. The skeleton of a young adult male contains about 1. increasing re-absorption of calcium by bones.2 kg of calcium. In adults. The main function of calcium is structural. lentils and wholegrain cereals. This may be related to repeated pregnancy with lengthy breast feeding. calcium deficiency may lead to osteomalacia (softening of bones). Sea vegetables are a good source of iodine for vegans. CALCIUM Calcium is the most abundant mineral in the human body. Calcium also plays a role in cell biology. muscle contraction and nerve impulse transmission.
smoking and alcohol can all increase the risk. nuts and seeds (almonds. Postmenopausal women are particularly at risk from osteoporosis. tofu. Dairy products. being underweight. This is called tetany. Meat is a very poor source of calcium. Lack of exercise. and dried fruit are all good sources of calcium for vegetarians. This is due to reduced levels of the hormone. Vitamin D is essential for absorption of calcium from the gut. Calcium is also lost during lactation in breast milk. whole cereals and raw vegetables is one of these. Calcium loss is reduced if dietary calcium is low. found in bran. Calcium is present in a wide range of foods. The risk of osteoporosis may be altered by factors other than diet. Saturated fats can also lessen calcium absorption. In severe cases muscle spasms may occur. Phytic acid. . Bone loss is greatest in women following the menopause. other research has found no difference between vegetarians and omnivores. Calcium balance can be affected by a range of other factors. A low level of calcium in the blood and tissues can cause hypocalcaemia. However. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. and oxalic acid. A number of substances can inhibit the absorption of calcium. This is thought to be due to animal protein increasing calcium loss from bones. This usually results from excessive doses of vitamin D and can be fatal in infants. Uronic acid. found in certain fruits and vegetables can also bind calcium. In infants and children calcium is retained for new bone growth. Excess calcium in the blood can cause nausea. leafy green vegetables. diets habitually high in these acids are not thought to have a major effect on calcium absorption. However. Reduced intake leads to increased efficiency of absorption. vomiting and calcium deposition in the heart and kidneys. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. a component of dietary fiber. Calcium is lost in the feces.40 years and involves the shrinking of the skeleton. Most flour is fortified with calcium carbonate so cereals can also be a good source. This involves sensations of tingling and numbness and muscle twitches. brazil nuts. Adaptation to both high and low calcium intakes occur. oestrogen. Calcium loss is roughly equal to dietary calcium in adults. Hard water may also provide calcium. sesame seeds). urine and sweat.
Therefore. being made up of three fatty acid molecules to one glycerol molecule. Fats consist of fatty acids and glycerol. The nature of fat depends on its constituent fatty acids. calcium absorption from the gut increases and no additional calcium is generally needed. There are about 16 different fatty acids commonly present in foods. These can be either saturated. . Saturated fat raises the level of cholesterol in the blood. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. The building blocks of fats are called fatty acids.Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. Cholesterol is present in animal foods but not plant foods. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Fats tend to be solid at room temperature whilst oils are liquid. Fats and oils are essentially the same. Raised blood cholesterol is associated with an increased risk of heart disease. Breast feeding women need extra calcium. Vegetable fats are generally unsaturated. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. monounsaturated or polyunsaturated. Fats can be classed as either saturated. Foods rich in saturated fats are usually of animal origin. Nearly all the fats in our bodies and in foods are triglycerides. This depends on the type of chemical bonds present in the fatty acid. Pregnant adolescents are an exception to this. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. monounsaturated or polyunsaturated. The term lipids include both fats and oils. having particularly high calcium needs.
These are linoleic acid and alinolenic acid. It is present in all animal tissues but is absent from plants. then it is unsaturated. Cholesterol belongs to the sterol group of fats. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. As well as being a concentrated source of energy. E and K. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. They are usually of plant origin. D. For this reason. However. Plant oils may be hardened by the addition of hydrogen atoms. though fish oils may also be high in polyunsaturated fatty acids. converting double bonds to single bonds. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Saturated fats tend to be animal fats and are solid at room temperature. . Butter. Fats have a number of important functions in the body. If there is just one double bond then it is monounsaturated. The body can make its own cholesterol and so a dietary source is not required. If there is more than one then it is polyunsaturated. rapeseed and soyabean oils. Hydrogenated vegetable oils are often present in margarine and other processed foods. Because of this conversion. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. This process is known as hydrogenation. They are widely present in plant oils such as sunflower. fats act as carriers for fat-soluble vitamins A. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Fats are also essential for the structure of cell membranes and are precursors of many hormones. fish oils are sometimes used therapeutically. lard. These must be present in the diet as the body is unable to make them itself. arachidonic acid is not an essential fatty acid as was once believed. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Two fatty acids are termed essential fatty acids. suet and meat fat are saturated fats. Unsaturated fats are liquid at room temperature.
especially when exposed to heat or sunlight. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Unsaturated fatty acids can exist in two different geometric forms. This can lead to atherosclerosis. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Polyunsaturated fats are usually from plant sources. These complex molecules are called lipoproteins. Egg yolks and highfat dairy products are high in cholesterol. These are called the cis and trans forms. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. saturated fat raising blood cholesterol. Meat. Hydrogenation of margarine causes this to occur. There are four main types of lipoprotein involved in cholesterol transport. C and E offer protection against free radicals. Coconut oil and palm oil are vegetable sources of saturated fats. Fresh fruit and vegetables are rich in these anti-oxidants. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. eggs and dairy products all contain saturated fats. Olive oil is a monounsaturated fat. HDL cholesterol may help protect against the risk of heart disease. It has been suggested that trans-fatty acids can increase the risk of heart disease. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Blood cholesterol is more closely related to the amount of saturated fat in the diet. stress and environmental pollutants can increase the generation of free radicals in the body. Cholesterol is present in all animal foods but not plant foods. . Unsaturated fatty acids exist naturally in the cis form. Anti-oxidants such as vitamins A. including alcohol.Cholesterol is transported in to various proteins. Lard and suet are saturated fats. Saturated fats are nearly always from animal foods. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. A number of factors. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. It is the LDL cholesterol which has been linked to heart disease. Because of this high blood cholesterol is linked with heart disease. Polyunsaturated fats can also generate free radicals. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Cholesterol may form plaques on artery walls if levels in the blood are too high.
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%. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Dietary advice is to reduce this. Advice to vegetarians is to keep fat intake to a minimum. and iron deficiency in infants can result in impaired learning ability and behavioral problems. 1/3 suffering from severe deficiency and anemia. A small amount is present as myoglobin. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Iron also plays an important role in the immune system. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Iron deficiency is the most prevalent nutritional problem worldwide. and to use olive oil for cooking purposes. spleen and bone-marrow. headaches. people with low iron levels having lowered resistance to infection. In developed countries.5 and 4. which acts as an oxygen store in muscle tissue. The body contains between 3.5g of iron. . avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Special emphasis is placed on reducing the amount of saturated fat in the diet. Vegetarian diets tend to be lower in fat than omnivore diets. lack of stamina. loss of appetite and pallor. insomnia. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron deficiency can lead to anemia. Iron is essential for the formation of hemoglobin. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. It also plays a vital role in many metabolic reactions. However. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. 2/3 of which is present in hemoglobin. Symptoms of anemia include tiredness. IRON Iron is an essential component of hemoglobin. transporting oxygen in the blood to all parts of the body. breathlessness. The remainder is stored in the liver. the red pigment in blood.Currently it is believed that around 42% of energy in the typical diet is from fat. between 10-20% of child-bearing age women are said to be anemic. Research has also shown iron deficiency to be associated with impaired brain function.
There are about 20 different amino acids. Haem iron only exists in animal tissues. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. the amino acids in one protein compensating for the deficiencies of another. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. eight of which must be present in the diet. These are the essential amino acids. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. as can tannin in tea. Vitamin C greatly increases the absorption of non-haem iron. Phytates. oxalates and phosphates present in plant foods can inhibit absorption. green peppers. Lowered levels of iron in the diet result in improved absorption. . Non-haem iron is less easily absorbed by the body than is haem iron. and fresh leafy green vegetables. Excess dietary protein may lead to health problems. Fiber may also inhibit absorption. leafy green vegetables. Proteins are made up of smaller units called amino acids. whilst in plant foods iron is present as non-haem iron. Iron absorption can also be influenced by the amount of iron in the diet. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. However. 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. The absorption of iron is influenced by other constituents of a meal. pulses such as lentils and kidney beans. Citric acid. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. plant proteins may not contain all the essential amino acids in the necessary proportions. despite a high intake of fiber and phytate.Dietary iron exists in two different forms. amino acids and alcohol can also promote iron absorption. a varied vegetarian diet means a mixture of proteins are consumed. Unlike animal proteins. Good sources of iron for vegetarians include wholegrain cereals and flours. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Foods rich in vitamin C include citrus fruits. and some dried fruits. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. sugars. blackstrap molasses.
Protein can also provide a source of energy. methionine. histidine is also considered to be an essential amino acid. Different foods contain different proteins. the essential amino acids cannot be made and so they must be supplied in the diet. oats. All enzymes are proteins and are vital for the body's metabolism. They play a crucial role in virtually all biological processes in the body. Amino acids are simple compounds containing carbon. immune protection. pulses. Most foods contain at least some protein. oxygen. hydrogen. valine. Proteins are essential for growth and repair. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Excess protein may also be converted to fat and stored. Many hormones are proteins. nitrogen and occasionally sulphur. The eight essential amino acids required by humans are: leucine. The amino acid that is in shortest supply is called the limiting amino acid. threonine. Proteins in skin and bone provide structural support. cheese and yoghurt). Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. For children. Certain amino acids can be made by the human body. and the transmission of nerve impulses are all dependent on proteins. Good sources of protein for vegetarians include nuts and seeds. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. phenylalanine. A typical protein may contain 500 or more amino acids. protein is used. and lysine. . free-range eggs and some dairy products (milk. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. tryptophan. cereals (wheat. and rice). soya milk and textured soya protein such as soya mince).Proteins are highly complex molecules comprised of linked amino acids. soya products (tofu. However. isoleucine. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Muscle contraction. Amino acids link together to form chains called peptides. There are about 20 different amino acids commonly found in plant and animal proteins. each with their own unique amino acid composition.
Many plant proteins are low in one of the essential amino acids. Soya is a high quality protein on its own which can be regarded as equal to meat protein. grains tend to be short of lysine whilst pulses are short of methionine. Beans on toast. milk and cheese tend to be of a higher protein quality than plant proteins. This means when two different foods are combined. Vegetarians and vegans eating a well-balanced diet based on grains. For instance. it has been thought that protein complementing needed to occur within a single meal. This does not mean that vegetarians or vegans go short on essential amino acids. and rice with peas or beans are all common examples of protein complementing. This is why plant proteins are sometimes referred to as low quality proteins. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. than protein from animal foods. it is not surprising that animal proteins. Combining plant proteins. As such. The limiting amino acid tends to be different in different proteins. However. cheese or peanut butter sandwich. such as meat. Previously.Protein quality is usually defined according to the amino acid pattern of egg protein. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. and in some cases better. This is known as protein complementing. leads to a high quality protein which is just as good. pulses. muesli with milk (soya or cow's). which is regarded as the ideal. the amino acids in one protein can compensate for the one lacking in the other. such as a grain with a pulse. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. seeds.
and algae such as spirulina have all been suggested as containing significant B12. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. This results in anemia. Many vegan foods are supplemented with B12. Fermented soya products. eggs and dairy products. . Vitamin B12 is necessary for the synthesis of red blood cells. Because infants and children are growing they require more protein than adults (proportional to their body weight). Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. It contains cobalt. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). If B12 deficiency occurs. Symptoms include excessive tiredness. Vitamin B12 neuropathy. However. particularly the bone marrow tissues responsible for red blood cell formation. B12 is necessary for the rapid synthesis of DNA during cell division. can also occur. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. the maintenance of the nervous system.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. While vegetarian diets usually meet or exceed protein requirements. and growth and development in children. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. There has been considerable research into proposed plant sources of vitamin B12. seaweeds. they are typically lower in total intake of protein than non-vegetarian diets. involving the degeneration of nerve fibers and irreversible neurological damage. and so is also known as cobalamin. It is exclusively synthesized by bacteria and is found primarily in meat. This is especially important in tissues where cells are dividing rapidly. Deficiency can cause anemia. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. DNA production is disrupted and abnormal cells called megaloblasts occur. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex.
analysis of fermented soya products. it is thought that this is due to the presence of compounds structurally similar to B12. There has been considerable research into possible plant food sources of B12. a seaweed. found no significant B12. including tempeh. shoyu and tamari. Anemia may also be due to folic acid deficiency. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. Fermented soya products. Assay methods used to detect B12 are unable to differentiate between B12 . including vegans and some vegetarians. Other symptoms can include a smooth. Spirulina. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. and poor resistance to infection. Total body store is 2-5mg in adults. In comparison.breathlessness. These cannot be utilized to satisfy dietary needs. have both appeared to contain significant amounts of B12 after analysis. may be obtaining more B12 from re-absorption than from dietary sources. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Vitamin B12 can be stored in small amounts by the body. Around 80% of this is stored in the liver. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. an algae available as a dietary supplement in tablet form. Vitamin B12 is excreted in the bile and is effectively reabsorbed. However. However. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. When deficiency occurs. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. seaweeds and algae have all been proposed as possible sources of B12. known as intrinsic factor. miso. This is known as enterohepatic circulation. known as B12 analogues. People on diets low in B12. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. and nori. folic acid also being necessary for DNA synthesis. The only reliable unfortified sources of vitamin B12 are meat. dairy products and eggs. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. B12 is also important in maintaining the nervous system. pallor. listlessness. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. sore tongue and menstrual disorders.
and its analogues. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Bacteria present in the large intestine are able to synthesize B12. It helps with the healing of wounds and is a vital component of many enzyme reactions. However. veggie burger mixes. A range of B12 fortified foods are available. vegetable and sunflower margarines. as the B12 analogues can compete with B12 and inhibit metabolism.7 µg. B12 has very low toxicity and high intakes are not thought to be dangerous. Fermentation in the manufacture of yoghurt destroys much of the B12 present. These include yeast extracts. A slice of vegetarian cheddar cheese (40g) contains 0.5 µg. 1/2 pint of milk (full fat or semi skimmed) contains 1. A boiled egg contains 0. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Human feces can contain significant B12. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. and breakfast cereals. Pregnant women are not thought to require any extra B12. In the past. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. the bacteria produce B12 too far down the intestine for absorption to occur. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Zinc is vital for the healthy working of many of the body's . ZINC The mineral zinc is present in every part of the body and has a wide range of functions.2 µg. B12 not being absorbed through the colon lining. Lactating women need extra B12 to ensure an adequate supply in breast milk. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. particularly in areas where hygiene standards may be low. though little is known about this. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Boiling milk can also destroy much of the B12. textured vegetable protein. Vecon vegetable stock. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. soya milks.
systems. found in bran. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Other symptoms of zinc deficiency can include hair loss. alcoholics and those suffering from trauma or post-surgery. yeast. 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. zinc is involved in the metabolism of proteins. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. beans and lentils. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. anorexia nervosa. Only 20% of the zinc present in the diet is actually absorbed by the body. Our body contains about 2-3g of zinc. a poor immune response and skin problems. delayed wound healing. The more sexually active a man the more zinc he will require. As a component of many enzymes. and decreased growth rate and mental development in infants. Particularly high concentrations are in the prostate gland and semen. in the metabolism of the ovaries and testes. The first signs of zinc deficiency are impairment of taste. and in liver function. 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. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. seeds and wholegrain cereals. wholegrain cereals. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. lipids and energy. carbohydrates. . Dietary fiber and phytic acid. It is always better to seek the advice of an expert before dosing yourself with supplements. nuts. particularly in association with protein foods. fatigue. prostate problems. diarrhea. Zinc has a range of functions. 60% is found in muscle. Zinc is found in all parts of our body. in insulin activity. The recommended amounts of zinc for adult men are 1/3 higher than those for women. inhibit zinc absorption. 30% in bone and about 5% in our skin. pulses and nuts. Good sources for vegetarians include dairy products. It is thought that zinc supplementation can help skin conditions such as acne and eczema.
A vegetarian diet makes you a healthier person. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. hair. .Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. EDTA. but also some common sense. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. vomiting and fever. Too much zinc will interfere with the metabolism of other minerals in the body. 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. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Various chemicals added to many processed foods can also reduce zinc absorption e. but getting started with this new lifestyle takes not only dedication. Baking can destroy over half the phytic acid in whole meal bread. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. but it is thought that demands are met by increased absorption from the gut. particularly iron and copper. semen and also menstruation. phosphates. Pregnant women do need extra zinc.g. Excess zinc is toxic. urine. Zinc is lost via the feces. skin. sweat. A deficiency of zinc in the diet means zinc absorption is improved. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. such as Iran and other Middle East countries. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Breast feeding mothers need extra zinc in their diet. 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. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another.
then fish. Buy a vegetarian cookbook (or borrow one from your local library). pulses. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Learn as much as you can about nutrition and what your body needs to thrive and prosper. but investing in a cook book is a great way to start. then poultry. A little later in this book. As you get more confident about vegetarian food.usually from people who know very little about their own health and dietary needs. Join The Vegetarian Society to make sure that you always have access to our expert advisors. to avoid any embarrassment when friends are cooking for you. 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. Don't go it alone. Educate yourself by reading labels or making all your food yourself. Vegetarians are sometimes the brunt of jokes and prejudices . including meat alternatives like mince and sausages made from soya or Quorn(tm). tofu. then two or three days and eventually every day. Try something new. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Whether you need simple step by step instructions or gourmet dishes to impress your friends. We've given you most of what you need to know in the above chapters. Others eat vegetarian food one day a week. You'll have to change your habits. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. 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 always be a learner when it comes to your body and what you put into it. cous cous and all sorts of vegetables. . we'll give you some great veggie recipes. The important thing is to work out what will suit you and stick with it. this can be difficult.Some people start out by eliminating red meat first. If you've grown up eating meat. And. Be prepared to take a little teasing or snide remarks. Don't be put off by a bit of teasing or ill-informed scare stories. remember to let them know in advance that you are vegetarian. there are literally hundreds of vegetarian cookbooks around. but you can learn to stay healthy by understanding what it is your body needs.
but you don't need to buy everything! In fact. 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. flour. pumpkin. free-range eggs. dairy products. vegetable oil. Don't throw that food away. sunflower and many others) The list looks long.will be suitable for vegetarians . frozen chips etc . Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat.g. Donate it to a church or local food pantry. Most people keep a few stock items in their kitchen cupboard or freezer. Many of the basics . many meat-flavored varieties are actually vegetarian) Yeast extract (e.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame. That includes anything made with animal products or preservatives.bread. Then you'll need to stock up on vegetarian friendly foods. 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.
rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. stir-fry and curries can be made with soya mince.html> are more than happy to whip something up. many of the soups are bean based with no meat. many cheeses and all sorts of ready meals. jacket potatoes.com/theme/609/restaurants. such as spaghetti bolognaise. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. If you know you are going to be eating in restaurant X on Saturday. Look at the soup bars also. call ahead and ask if they offer vegetarian entrees and if not. you can break all the rules. well stocked salad bars. that fear keeps them from accepting dinner invitations from family and friends. pulses or just vegetables. you will almost always be able to find a vegetarian friendly meal on the menu. It shows their talent. If you are going to a quality restaurant or one that is locally owned. If you find yourself in that predicament. Most all of the better chain food restaurants have salad bars. If not. ask your server what is available. baked beans. all have something vegetarian on the menu. scrambled eggs. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think.associatedcontent. Bean burgers. Most chefs in quality restaurants <http://www. or stick with more familiar tastes if you prefer. . Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. pizzas.Eating vegetarian is a real culinary adventure. you will get a yes. DINING OUT For many new or wannabe vegetarians. chili. Many have extensive. Most often than not. Or worse. Many of your favorite dishes. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. If not. Once you've broken out of the conventional meat-and-two-vegetable routine. feeds their ego and gets you an outstanding meal. pasta sauces and soups are all suitable for vegetarians already. veggie sausages. can something special be prepared. ratatouille.
Some of your best choices when eating out are to choose ethnic restaurants such as Chinese.Even fast food restaurants are getting into the healthy trend. you can have gazpacho (a cold vegetable . Chinese restaurants are great for vegetarians. delightful little pastries stuffed with meat. offering delicious vegetable entrees. which are an excellent source of protein (and delicious). Hit a Greek restaurant and load up on hummus. called ghee . Order your salad with no meat and you're set to go. too. though. Plain cheese pizza. be aware that many Indian dishes are prepared using clarified butter. Other ethnic options are excellent choices for vegetarians.just ask that your meal be prepared with vegetable oil instead. you were wrong. although not all cities have them. If you thought you'd never dine again under the Golden Arches. or Mexican food. Many Italian soups. rice and noodles. you can add a baked potato. get their protein from rice and beans (just make sure that they use vegetable broth.Italian restaurants are another great option for vegetarians. The Indian diet has a rich tradition of vegetarianism. you have a delightful adventure ahead of you . Just take a moment to quiz your server about how the dishes are prepared . ovo lactos have lots of options. especially the ovo lactos. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. Japanese. yogurt and fruit or a number of other meatless items off the menu.try dal. Indian restaurants are terrific for vegetarians. and they'll make sure your meal comes the way you want it. If you like Mexican fare. And if the gang heads out for pizza. and samosas. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. and not beef or chicken). you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet.some dishes that sound vegetarian on the menu may contain meat or eggs. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. baba ganoujh (a delicious eggplant spread). At the big chain restaurants like Olive Garden or the Spaghetti Factory. Tell your waiter that you don't eat meat. don't fret . as it pasta primavera. If you're new to Indian cuisine. Most fast food chains now offer garden salads in a wide variety of different flavors. as well. which is loaded with vegetables. or even a cheese-less pizza topped with vegetables. dolma (stuffed grape leaves). spanikopita (spinach pie) and salad made with a grain called tabouli. a traditional. spicy lentil dish. such as pasta fagioli. Depending on the chain. Pasta with meatless marinara sauce is a staple menu item. too. are just as tasty as the meat-loaded kind.
but often misguided. If you're the host. Even if it's disappointing. tostadas and tacos. enjoy the company and have a good time anyway! .both attending them and hosting them . about behaving well under challenging circumstances. Here they are worrying about your health and you are worrying about hurting their feelings. This is one time. and you have the research to back it up. the family member or friend that just will not accept that you've gone meatless. The choices are more diverse than what you think. remember that's it's just for one meal . the breaded and fried) and bean-and-cheese versions of all the usual favorites . you really do have to stand firm.and. you need to make the best of things. that your diet is the perfect diet for you. chiles rellenos (green peppers stuffed with cheese.can be problematic for people on special diets. If you're not comfortable with taking a chance on the veggie burger. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. enchiladas. loved one that you are indeed paying attention to your health.burritos. Assure the well meaning. simply order a salad or baked potato. Dinner parties . Don't be afraid to ask questions when you are dining out. Offer to show them websites. books and magazines so they can learn more. Or you may end up in a situation where your hosts simply have no idea of what your needs are. do so . In those cases.soup). you can make sure that you have a tempting variety of delicious foods. fundamentally. If all there is on the table that you can eat is bread and salad. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. smile and say that they're so delicious that you're happy to enjoy them. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree.chat with your tablemates. Etiquette is. It's tough. if you're questioned. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. But what if you're the guest? Often. even if your hosts know that you're vegetarian. they may not know how to feed you. That you feel.
or dairy. most people won't notice how much you did. You should only serve meat if you genuinely feel comfortable doing so. but you won't be suffering from hunger pangs throughout the evening.and it'll save you the effort of serving. tell them you're vegetarian and steer the conversation to something else. If you're headed to a big social event like a wedding or a family dinner. If you're comfortable handling meat products and are doing it for the courtesy of your guests. so you have more time to enjoy your guests. If the conversation is compelling. If someone asks. Even under the worst circumstances there will be something for you to snack on. You'll be surprised at what people have to say .If there's absolutely nothing on the menu that you can eat. When having people to your home for dinner. You can choose to prepare a separate meal in your home for your meat eating guests. It helps them to feel comfortable if they don't want to eat something .squish things around and mess up your plate. Chances are good that people won't even notice that they are eating dishes that don't contain meat. Think about how you'd like to be treated when you go to dinner at a friend's home . do what children do . Whatever happens. and you think there might be challenges finding something to eat. eat. and leave some empty space so it looks like you ate something.some are allergic to bell peppers. but only do so if you won't be compromising your choices. Part of being a terrific host is anticipating your guests' needs. then eat a light meal before you leave the house. by all means do that. It's a choice only you can make! . or if there's anything they absolutely hate. Hide the meat under some lettuce. don't make an issue of your diet. no one is really interested in what you can't eat. One sure way to make everyone happy is to serve a variety of different dishes buffet style.no one will be looking at their plate and wondering why there's still food there .how about offering the same courtesy to them? When you invite guests to dinner. or peanuts. or didn't. ask them if they have special dietary needs. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. stick to your choices and prepare a vegetarian dinner. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. allowing guests to fill their plates only with what they want. To be blunt. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. you can make them feel extra welcome in your home. or your hostess sits a plate of animal food in front of you.
and it's all we require or should eat for the first four to six months of life. too . your child is still a vegan. as it can cause intestinal bleeding and lead to anemia.So you've decided to become a vegetarian. Infant formula. your breast milk is superior to that of meat-eating mothers . 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. In addition to the sugars and other nutrients. and when she takes a quart or more of a formula per day and still acts hungry. Whether or not you breast feed is entirely your decision but. the alternative to breast milk.soy is less likely to cause allergies than cow's-milk-based formulas. breast milk is the optimal food. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. Should you decide not to breast feed. The good news is.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. 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. is made as close as possible to that of mother's milk. Also. it's time to introduce your baby to solid foods. But don't give regular soy milk to a baby less than a year old.breast milk is a natural food for humans while cow's milk is not). This isn't necessarily true. Cow's milk should never be fed to babies under one year old. At the four-to-six month mark. pesticides or other contaminants that you would if you were eating meat.you're not passing on any of the antibiotics. made just for us and full of all the nutrients we need. . as it's not designed to meet their nutritional needs. We all start out life as lacto vegetarians. as yet unidentified. if you're a vegetarian. scientists believe that there are other. for most babies. it's time to transition to solid foods. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. substances in breast milk that make it superior to infant formula. The timing varies from baby to baby . (And if you're a vegan and you breast feed. choose a soybased formula . Out first food is our mothers' milk.
about a half-ounce per serving. 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. juice. Start with cooked grains . At seven to ten months.You'll want to introduce solid foods slowly. As long as it's safe for the baby to chew. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk .once your child is old enough to transition off formula. starting with veggies that are easy to chew and unlikely to present a choking hazard. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Adapt the guidelines in the baby books to the vegetarian diet. large. When giving babies "finger foods. you can start offering your child some vegetarian versions of classic kids' favorites. or round. Nut butters should not be fed until after 12 months. or any other nutritious liquid. except for not feeding them meat. Most babies are very fond of lentils. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. start introducing high-protein legumes to the baby's diet. If you buy prepared foods. so that their systems can get used to the change in diet. preservatives and any other additives that your baby doesn't need. Vegetarian and vegan children are just like any other kids . buy ones that are free from added sugars. an vegetables that adults eat are fine for a child. Start with raw. as well as soy cheese and soy yogurt two servings per day. begin to slowly introduce other foods. which can be cooked until fairly soft and have a pleasant. and lightly blanched and cooled broccoli. bland flavor. Good choices are carrot sticks. Slowly add tofu into their meals and snacks." take care that the foods aren't too hard. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. lettuce and other leafy green vegetables. It's smart to introduce new foods one at a time. As you ease into the toddler/preschooler years (ages 1 to 4).they'll be a bit fussy sometimes. sharp.rice cereal is best. regular soy milk or rice milk. Once your baby eats cooked cereal. you can give him water. Follow the same feeding schedules and advice that you would for any other baby. so if your baby has sensitivity to a food you can easily identify it. hot dogs and sandwich slices . regular soy milk. Raw vegetables can be introduced then.
they sometimes don't get all the calories they require. So be generous with the snacks featuring grains. you often find yourselves negotiating to find a middle ground that you can live with. 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 . cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. when they were actually taller than average. He loves reality television.add avocado. 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. but the other is neat. One partner may be a social butterfly but . as time passes.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. and weighed slightly less than children raised on an omnivorous diet. One of you is messy. Don't worry about a vegetarian diet affecting your child's growth . Peanut and almond butters are excellent sources of calories for kids. she adores opera. fruits and vegetables to add lots of necessary nutrients to their diet. You choose someone to spend the rest of your life with and. which is calorie-dense and full of good fats. and since small children have equally small stomachs. cookies and other baked goods Vegetarian diets feature a lot of bulky.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. Very young children also need to eat more than three meals each day. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation .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. filling plant foods. too. to sandwiches. All marriages are about compromise.
Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on.but you can control how you behave towards them. • Be a positive role model. doing laundry. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. You can't control what your spouse eats . No one likes to be told that they're "bad. But that's unrealistic . too. It's understandable. . and the day-to-day struggle of paying bills. Married couples figure out how to adapt to such differences. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. but still disagree on how to eat. • Don't talk endlessly about your diet. whether it is based on ethical principles. closing the door to them making that step themselves in the future. Try to keep in mind that your choice to become vegetarian was a personal one. to believe that your ideal partner will share all of your values. If your partner is interested. so that you can enjoy a fine meal together. If your partner eats meat. veggie burgers and non-dairy cheese at home. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. • Try to get your partner to compromise on certain foods. There are probably far more of those than there are issues on which you don't see eye-to-eye.but don't lecture. You and your spouse may agree on a lot of things. If you judge your spouse harshly for not joining you in your vegetarian journey. on convenience or on habit. • Never attack your spouse's point of view. Try to respect their decision. The key to making it work is acceptance of each other's choices. appealing meals so that your partner can see that the diet isn't boring. Choose venues that offer both meat dishes and vegetarian options. getting to work and raising children can sometimes make even the smallest difference seem enormous. • Acknowledge that your spouse's diet isn't meant to hurt you. See if you can get them to eat soy hot dogs. especially in public. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. it isn't a choice designed to make your life unhappy or more complicated. you may be turning them off entirely.the other's happy to stay home every night with a good book. • Try to find restaurants where you can eat together. As the popularity of vegetarianism increases. and it has to be for them. • Play an active role in shopping and preparing meals. Cook a variety of tasty.no two individuals are exactly alike. the subject will come up naturally . when you're single and dating." particularly if they're simply eating the same diet as most of the other people they see every day. Buy a few cookbooks and try new recipes to keep things interesting.
sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. it's more than likely that you're the only person in your household going meatless. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. Again.• If you've agreed not to eat meat at home.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . this is a huge issue. any more than it's theirs to turn you back into a meat-eater. Although vegetarians aren't looked down upon today as much as in the past. and dedicate a special section of the refrigerator to meat storage. there will still be people who think that your new lifestyle is a weird one.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. accept that your spouse may eat meat sometimes when they're not with you. your children or roommates. Even if they're supportive of your decision. Whether you live with a partner. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . you can't control what they eat. You may have to ask the others in your home to cook meat outside on a grill. your parents. Negotiate a menu plan that's acceptable to both of you. DEFENDING YOUR CHOICE Being new to vegetarianism.and not turning them off by lecturing them! Only you know the dynamic in your home. and nagging doesn't help. that's great . however . Eating together is one of the great pleasures of any relationship. If you can't stand to have meat around you at all. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. If they want to change. . asking that it's wrapped in such a way that you don't have to look at it. One thing is certain. you may find them ridiculing your food choices or even actively trying to sabotage you. so only you can figure out the answers to these questions.and if they're not supportive.
2. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. When family and friends begin to question your new meatless diet.If your feelings aren't that strong. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Consider. 4. and when . and that you can share together. for example. so that nobody's beliefs will be violated. you may simply want to negotiate who cooks what. If your partner has decided to go vegetarian and you don't embrace that choice. Here are some great recipes for you to try. Try to find some good vegetarian recipes that you find convenient and enjoyable. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. A little compromise and understanding can go a long way. here are some helpful tips to allow you to deal with your partner's choice: 1.) 5. 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. while your spouse would be doing so if she/he ate meat. It all comes down to what your needs are. Try to see the positive side of your partner's diet.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. You don't need to be an expert. The vegetarian lifestyle will be most difficult for the non-vegetarian. that all meals served by the Israeli military are kosher. and the compromises you and your family are willing to make. . (Vegetarian food is also available for Israeli vegetarian soldiers. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Becoming a vegetarian is an exciting change in your life. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Learning how to cook without meat can be a daunting task. 3. and prepare your own entrée on the other nights. Try out a few of these yummy recipes. even though many Israeli soldiers do not normally keep the kosher laws. but it doesn't have to be.
peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. or until hot and bubbly. divided • 2 (12 ounce) packages corn tortilla • 1 (15.Potato and Bean Enchiladas • 1 pound potatoes. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. coarsely chopped. Fry tortillas individually in a small amount of hot oil until soft. and place in an oiled baking dish. Spoon tomatillo sauce over enchiladas. chili powder. and ketchup. 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. In a bowl. husks removed • 1 large onion. Meanwhile. toss diced potatoes together with cumin. boil tomatillos and chopped onion in water to cover for 10 minutes. Fill tortillas with potato mixture. Bake for 20 minutes. salt. and spread remaining cheese over sauce. chopped • 1 bunch fresh cilantro. and 1/2 cilantro. Once cooled. 1/2 cheese. puree with half of the cilantro until smooth. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Set aside to cool. and roll up. Mix potatoes together with pinto beans. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). or until tender. Place seam side down in an oiled 9x13 inch baking dish.5 ounce) can pinto beans. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Bake in the preheated oven for 20 to 25 minutes.
and simmer for 20 minutes. Season with cumin. peeled and coarsely shredded 1 medium onion.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Cover. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. lightly beaten • 6 tablespoons salsa. and chili powder. For each pancake. until brown on both sides. salt and pepper. Stir in green pepper. and squeeze out the excess liquid into another bowl. and garlic until tender. green onions. turning once. rinsed and drained • 1 cup cooked brown rice • 1 small onion. about 6 minutes. chopped 1 egg. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Bring to a boil. carrots. Sauté onions. finely chopped • 1 egg. combine the potato mixture.pour off the water and save the remaining potato starch. Serve hot. egg. celery. In a large bowl. place on skillet and flatten with a heat-proof spatula. mix the potatoes and onions. Black Bean Rice Burgers • 1 (15 ounce) can black beans. press together about 2 tablespoons of the potato mixture with your hands. and reserved potato starch. and corn. heat skillet over medium-high heat. coarsely shredded 4 green onions. and cook 4 minutes. Stir in mushrooms. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Wrap the mixture in cheese cloth or paper towels. Cook until vegetables are tender. stirring occasionally. Potato Pancakes 4 medium baking potatoes. The starch from the potatoes will settle into the bottom of the bowl . kidney beans. Stir in tomatoes. and reduce heat to medium. split . and basil. Cook for about 8 minutes. red pepper. oregano.
Top with a tomato slice. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Place 2 rectangles on a 9x13 inch baking sheet. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Place a lettuce leaf. In a small bowl. Press the edges firmly with a fork to seal. mix well. Sprinkle each with 1/4 teaspoon oregano.In a large bowl. Add the rice. Bake in the preheated oven 10 to 12 minutes. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Sprinkle half of the Parmesan cheese over each tomato. egg and 2 tablespoons salsa. Flatten to 1/2-in. Place 2 slices mozzarella on each rectangle. thickness. combine sour cream and remaining salsa. sprinkle half of the cheddar cheese and cayenne pepper. Pinch together perforations to seal. sour cream mixture and slice of cheese on bun. from the heat for 4-5 minutes or until cheese is bubbly. Broil 6 in. or until golden brown. mash beans with a fork. Moisten edges of rectangles with water. Cover each with remaining dough. burger. and separate into 4 rectangles. onion. Tomato Cheese Melt • 1 onion bagel or English muffin. 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). 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. Top each with 2 teaspoons tomato paste. Unwind the roll dough.
Boil without stirring 4 minutes. Bring to a boil. basil. wine. Uncover. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . and continue baking 30 minutes. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. stirring to coat. 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). In a medium baking dish. and bay leaf. Remove from heat and stir in soda and vanilla. garbanzo beans with liquid. Place in two large shallow baking dishes and bake in preheated oven. and continue baking 10 minutes. Stir heavy cream. In a medium saucepan over medium heat. stir. and bake in the preheated oven 30 minutes. mix onion. Cover. chopped • 3/4 cup dry white wine • 3 tablespoons butter. and saute onion until tender and lightly browned. Place popcorn in a very large bowl. tomatoes with liquid. Monterey Jack cheese. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Pour in a thin stream over popcorn. for 1 hour. chopped • 1 (8 ounce) can garbanzo beans. stirring every 15 minutes.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). garlic. stirring constantly. until cheeses are melted and bubbly. sliced • 1/4 pound zucchini. corn syrup and salt. butter. Stir in brown sugar. Heat oil in a medium saucepan over medium heat. Remove from oven and let cool completely before breaking into pieces. and Romano cheese into the vegetable mixture. zucchini. melt butter.
Add dried mushrooms along with the water they soaked in. salt. nutmeg. vegetable base. sliced • 3 pounds carrots. Cook for 15 minutes. Stir in water. pepper. Using a extra-large stock pot sauté onions.• 3 pounds thinly sliced shallots • 3 small red onions. garlic and shallots in olive oil and set on low. cayenne. in order for vinegar to evaporate. softened in water • 3 pounds fresh mushrooms. thyme and sliced artichokes and cook for 25 minutes. Stir in vinegar and cook for approximately 3 minutes. Sprinkle flour over onions and cook for 1 minute. season with salt and serve. chopped • 3 cloves garlic. Stir in capers and parsley. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . 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. Let cook for 15 minutes. It works well when using a 3 millimeter slicing disk. lightly beaten • 1/3 cup butter. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. slice thinly and set aside. fresh mushrooms and carrots. mashed • 3/4 cup white sugar • 1 egg.
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. Lightly grease 10 muffin cups. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Spoon batter into prepared muffin cups. Roll dough into a 16x21 inch rectangle. Stir the banana mixture into the flour mixture just until moistened. Sprinkle topping over muffins. In a small bowl. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. until a toothpick inserted into center of a muffin comes out clean. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Place rolls in a lightly greased 9x13 inch baking pan. room temperature • 1/3 cup margarine. mix together brown sugar. 2 tablespoons flour and cinnamon. cover and let rest for 10 minutes. After the dough has doubled in size turn it out onto a lightly floured surface. sugar. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. In another bowl. beat together bananas. Roll up dough and cut into 12 rolls. 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. In a small bowl. In a large bowl. Select dough cycle. Cover and let rise until nearly . softened • 1/4 cup butter.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). combine brown sugar and cinnamon. Bake in preheated oven for 18 to 20 minutes. press Start. mix together 1 1/2 cups flour. egg and melted butter. softened • • 1 (3 ounce) package cream cheese. baking powder and salt. or line with muffin papers. baking soda.
beat together cream cheese. confectioners' sugar. move them to the sides of the pan and form an empty circle in the middle for your tofu. Add water and mix thoroughly. Heat on Med until thick and bubbly. about 30 minutes. While rolls are baking. Set aside. When they are good and soft. 1/4 cup butter. Spread frosting on warm rolls before serving. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. crumbled tofu (don't use silken. mix in the peppers and onion and keep frying. use extra firm). When it looks like you could eat it. Meanwhile. You can add some turmeric for color if you like. about 15 minutes. Add more oil to the middle of the pan. preheat oven to 400 degrees F (200 degrees C). Stir Fry: Sauté onion and green pepper in oil. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell.com/products/censura.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . When it starts to get golden. Sauté this for another couple of minutes. then add your drained. Bake rolls in preheated oven until golden brown. Remove from heat and add mustard and margarine.doubled. vanilla extract and salt. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. 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.
chopped 1 can olives. Add water and mix thoroughly. tarragon. Spoon in veggies and sauce. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Spoon in filling. Cook in microwave or oven till about 3/4 cooked. cilantro and salsa to sauce. olives. cook chopped veggies (NOT spinach. Set aside 1/2 cup of cheese sauce in separate container. You can add dairy free milk and use veggie bouillon cubes. layer 1/2 cheese on bottom of lower crust. Add slowly either cornstarch or flour till slightly thickened. or just about anything. mushrooms. beans.A variety of veggies such as green beans. Add onion. combine flour. and lower heat. nutritional yeast. Meanwhile. Bake at 400 for about 45 min. To make sauce. zucchini. till crust is brown and delicious cheese and juice oozes out. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. add spices. Add cooked veggies and coat them w/sauce. drained 2 medium onions. salt and garlic powder. 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. cumin. black). Mix it up. Thaw pie shell and take 1/2 out of the tin. heat broth in large kettle. Heat on medium heat until bubbling and thick. or whatever you like. and close it up as best as you can w/ the torn top shell. pinto. Roll and push to one . 1/2 cup salsa (optional) In medium-large saucepan. chopped 1/4 cup chopped cilantro. Add rest of cheese on top of that. just keep it till later). Meanwhile. then add spinach on top. Place a tortilla in pan and cover in enchilada sauce. Remove from heat and add mustard and margarine.
Add herbed tofu. sliced . herbed tofu 8 oz. repeat process until all noodles are used up. Usually lasagna takes about 45 minutes to cook thoroughly. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. at 375 degrees. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Remove from heat. 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. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Cover and bake 15 min. Bake at 350 until brown. Add parsley and garlic. stir well. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. place over medium-high heat until hot. use your own judgment. 30-45 minutes. Add olive oil to a large skillet. keep warm. just to make it a little bit more cheesy!). lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. vegan cream cheese 2 Tbsp. top with spaghetti sauce. until it is thoroughly heated. sauté for 1 minute.. Continue until all tortillas filled... Place 3 lasagna noodles in bottom of 11x7 baking dish.. Add carrots and veggie broth. simmer uncovered for 5 min. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.end of pan. Stir in nutmeg (possibly you could add some about 1/4 C. and lemon juice. set aside. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. nutritional yeast at this step. vegan cream cheese. Uncover and bake an additional 20-30 min. spread carrot mixture over top.
Heat the oil in a small skillet. or black beans.• 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. Cook over medium-high heat and bring to a boil. be careful not to burn. In a mixing bowl. Reduce heat to low and simmer. wine. remove pan from heat. or until the top is golden brown and bubbly. Just as the garlic begins to turn brown. TORTILLA CASSEROLE One 16-ounce can pinto. 1 1/2-quart baking casserole. about 20 minutes. Allow pan to cool. and add tomatoes. seeded and minced. pink. Bake for 35 minutes. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Stir together thoroughly. salt and sugar. covered. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . preferably organic • 1 to 2 fresh jalapeño peppers. 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. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. 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. combine the onion with the rice and all the remaining ingredients. Pour the mixture into a lightly oiled. Remove from heat and stir in basil. water. Add the onion and sauté over low heat until lightly browned.
according to package directions. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. half of the bean mixture.) • 1 tablespoon light olive oil • 3 medium celery stalks. 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. Add the celery dice and sauté over medium heat for 3 to 4 minutes. half of the cheese. Slowly pour into the saucepan. Simmer gently until the sauce has thickened. Add the mushrooms and continue to sauté until the mushrooms are wilted. heat the margarine or oil in a medium-sized saucepan. finely diced • 2 to 3 scallions. Pour in the sauce. and then return them to the pot. Repeat the layers. Lightly oil a wide. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. overlapping one another. In the meantime. cheddar. etc. and then add the baked tofu and . Let stand for a minute or two. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Combine the first 7 ingredients in a mixing bowl. drain them. Add the noodles and cook until just tender. Mix thoroughly. spelt. thawed 2 scallions. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. then cut into squares to serve. stirring constantly. Bring water to a boil in a large pot.2 cups frozen corn kernels. 2-quart casserole dish and layer as follows: 4 tortillas. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Bake the casserole for 12 to 15 minutes. When the noodles are done. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. then remove from the heat.
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. and then cut into squares to serve. TORTILLA FIESTA • Flour tortillas. drained • Cured olives. cooked with a vegetable bouillon cube. 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. Allow to cool for 5 minutes. black olives. soy yogurt. warmed or taco shells.or soft taco-size. black or green • Fresh mozzarella balls or very fresh tofu. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. diced and sprinkled with vinaigrette . burrito. warm the refried beans in a saucepan with a little water to loosen. Cook some quick brown rice according to package directions. Bake for 30 to 35 minutes. or until the top is golden brown and beginning to get crusty. Top generously with wheat germ. Place everything on the table. large shallow casserole dish. Transfer the mixture to an oiled.scallions and season to taste with salt and pepper.
Stuff the mixture back into the potato shells. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Heat as needed in the microwave or in a preheated 400-degree oven. cut each in half lengthwise. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. prepare a platter or two of antipasto and slice the bread. drain it and return it to the pot. Stir in the pasta sauce (and if you've used dry pasta. Add the remaining ingredients and stir well to combine. the diced tomatoes). Transfer the scooped-out potato to a mixing bowl and mash it coarsely. and serve. green part only.• 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. soy. Pass around the Parmesan cheese for topping the pasta. MUSHROOM-STUFFED POTATOES. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. • 4 large baking potatoes • 1/4 cup organic dairy. Warm up as needed. When the pasta is done. about 1/4 inch thick all around. leaving a sturdy shell. Scoop out the inside of each potato half. or rice cream cheese . When cool enough to handle. While bringing a large pot of water to a boil and cooking the pasta. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion.
sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Stir in the cream cheese. Stuff the mixture back into the potato shells. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Season with salt and pepper and stir well to combine. chopped • 8 ounces white or cremini mushrooms. leaving a sturdy shell. and cook until they are done to your liking. about 1/4 inch thick all around.• 1 tablespoon light olive oil • 1 large onion. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Heat as needed in the microwave or in a preheated 400-degree oven. and serve. Add the onion and sauté over medium heat until golden. cover. 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. Combine the mushroom mixture. When cool enough to handle. stirring occasionally. Heat as needed in the microwave or in a preheated 400-degree oven. or rice milk • 2 cups finely chopped broccoli florets. cut each in half lengthwise. soy milk. and serve. Scoop out the inside of each potato half. with the mashed potato in the mixing bowl. Scoop out the inside of each potato half. When cool enough to handle. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Add the mushrooms. Heat the oil in a medium skillet. Add the remaining ingredients and stir well to combine. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . liquid and all. leaving a sturdy shell. cut each in half lengthwise. about 1/4 inch thick all around. Stuff the mixture back into the potato shells.
Broil until the mushrooms begin turning dark and are touched by charred spots. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Transfer to a small saucepan and add the chocolate chips. preferably two. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. shiitake. Remove from the broiler and transfer to a serving container. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. and stir. cover the top of the pie with thin banana slices arranged in concentric. or a combination) Preheat broiler (unless using a toaster oven). stirring often. Puree the tofu in a food processor or blender until completely smooth. remove and discard the stems.• 1 tablespoon honey. or until the top of the pudding feels fairly firm to the touch. maple syrup. Arrange in a shallow foil-lined pan and pour any excess marinade over them. about 4 to 5 minutes. baby bella. slightly overlapping circles. Stir in the maple syrup. cremini. Cook over medium-low heat. Just before serving. then cut into wedges to serve. Combine the mushrooms with the teriyaki mixture and stir together. Allow to cool completely. oyster. or brown rice syrup • 16 ounces fresh organic mushrooms. Combine the first 4 ingredients in a mixing bowl and stir together. thinly sliced Preheat the oven to 350 degrees. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). then refrigerate for at least an hour. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. 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 . If using shiitakes. Wipe the mushrooms clean. until the chocolate chips have melted. any variety (portabello.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Broil in the oven or a toaster oven for 4 minutes.
Combine the flour. preferably cane juice sweetened • 1/2 cup chopped walnuts. sugar. rice milk. Allow to cool to room temperature or just warm. 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. optional Preheat the oven to 350 degrees.• 1/2 cup natural style peanut butter. and salt in a mixing bowl and stir together. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Stir in the chocolate chips and optional peanuts. and peanut butter in another bowl and whisk together until smooth. baking powder. Let stand for a minute or two. Pour into the flour mixture and stir together until fairly well blended. optional Preheat the oven to 350 degrees. Stir together until the wet and dry ingredients are completely mixed. Make a well in the center of the dry ingredients and add the applesauce and oil. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Combine the applesauce. Bake for 25 to 30 minutes or until golden on top. Bake for 10 to 12 minutes. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. or until the bottoms are just lightly browned. . but no batter. and a knife inserted into the center comes out with chocolate. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. then use a whisk until the mixture is smooth. Stir in the chocolate chips and optional walnuts. Pour into a lightly oiled 9-inch round or square cake pan. then carefully remove with a spatula to plates to cool. then cut into squares or wedges to serve.
Make a well in the center of the pastry. 12 servings. and salt and pepper into the egg mixture. combine the flour and salt. then stir in the cheese. or until it's set. mushrooms. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Bake it in a preheated 350°F oven for 10 minutes. Stir the sliced asparagus.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. and add the water. Remove it from the oven. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Bake the tart in a preheated 350°F oven for about 30 minutes. and let cool. Prick it all over with a fork. Cut in the butter and shortening. Baked Ravioli . beat together the eggs and milk. egg yolk and vinegar. the more water you use. the tougher your crust will be. Yield 1 tart. Pat the dough into a 10 or 11-inch removable-bottom tart pan. adding an additional tablespoon of water only if necessary. mixing quickly and lightly with a pastry knife. or to taste Crust: In a medium sized bowl. oregano and thyme. into 3/4-inch pieces. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Mix until the dough just holds together. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. a mixer or your fingers until the mixture is crumbly. on the diagonal. and cool to lukewarm before removing the bottom. Remove the tart from the oven. Pour the filling into the crust. Slice six of the asparagus stalks. Filling: In a medium-sized bowl.
peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. package of frozen ravioli • 8 oz. eggplant. celery carrot and onion. Slightly undercook them. cheese. sugar • 1/2 tsp. Serve with a crisp salad. Cook the ravioli as described on the package. sugar and salt in to the saucepan with the vegetables. can Italian peeled tomatoes • 1 tsp. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Chop eggplant. In a large saucepan over a medium heat stir place in the olive oil. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Fry each piece in oil until brown . Place the cooked ravioli in the pan and top with the rest of the sauce. parsley. The cheese should be bubbly. until tender. celery onion and carrot. Bring to a boil. Add the tomatoes. hot and golden. Place tomatoes in a blender and puree. salt • 13 oz. Cover and cook for 10 minutes. whole mozzarella cheese-2 cups shredded. Lower the flame and simmer for 20 minutes. pepper and garlic together. In a baking pan place in some of the tomato sauce to cover the bottom.
After you layer them coat them with sauce and sprinkle with mozzarella (lots). stir until coated with oil. about 2 min.on both sides. about 8-10 min. Cover and cook over low heat about 15 minutes. zucchini. 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. Keep going till run out. coarsely chopped • 4 large tomatoes. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. until softened. about 6 to 7 minutes. mix well. Add peppers. stirring often.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Add tomatoes. and herbs. quartered and thinly sliced • 1 small eggplant. stirring occasionally to keep vegetables from sticking. cubed • 2 green bell peppers. Add 3/4 cup of the cream and boil until slightly thickened. Drain on paper towel and then place them in a baking pan with sauce on the bottom. or until eggplant is tender but not too soft. stir to combine. Cover and cook for 10 minutes. crushed and minced • 1 large onion. Take remaining 1/4 cup cream and toss with pasta. heat olive oil over medium heat. . shallots and tomatoes to pan and cook until reduced to 1/2 cup. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. minced • 1 Plum tomatoes. Add garlic and onions and cook. Add eggplant. coarsely chopped. or 2 cans (14.
flour 1/2 tsp salt 1/2 tsp. pepper. Boil pasta until al dente.) Place tomatoes on baking tray. etc. pepper 2 tsp. 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. Let it cool down. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Season the tomatoes for taste (salt. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. cottage cheese 4 eggs 6 tbsp. butter Preheat oven to 350 degrees. Cut each tomato in fours. Let it cool. Feta Cheese. Bake tomatoes for 45 minutes until wrinkled & shrunken. pkg. . frozen chopped spinach 1/2 lb. crumbles 1 pt. Combine oil & lemon juice (for salad dressing.Rigatoni With Tomatoes. Mozzarella. 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.
about 10-15 minutes. the pie is ready. Grill or broil until colour shows on vegetables.In another bowl mix together salt. Let sit for one half hour. pepper. Bake the pie for one hour. Fill each manicotti with mixture. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. In medium bowl combine all filling ingredients and mix well. Meanwhile. Place filled manicotti over sauce. To tell if it is done. Thread onto metal or soaked bamboo skewers. Make sure you spread it evenly. 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. If it comes out clean. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. stick a knife or toothpick into the center of the pie. marjoram. Let the pie cool for a few minutes. flour and eggs. Drain. etc. Then combine the two mixtures into one bowl and stir well. Uncover. Pour remaining sauce over manicotti. rinse with cold water and let drain. heat oven to 400. sprinkle evenly with cheese. Serve with Italian bread or garlic bread sticks . Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Bake an additional 5-8 min or until cheese is melted.) • 2 tsp garlic. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly.
and mushrooms. Fry 2-3 minutes on each side or until golden brown. water chestnuts. Add soy sauce. grated • 1/4 C onion. 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. or until they begin to soften. celery. water chestnuts. vegetable stock. mustard. peeled & grated • 1 medium carrot. sliced diagonally • 2 c baby bok choy. bell pepper.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. Pour about 1/2 cup batter on hot griddle. cook onion and garlic in oil for 3 minutes. about 5 minutes. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. mix well. chopped • 8 oz. bok choy. until vegetables are crisp-tender. lightly coated with non-stick cooking spray. Serve over rice. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. stirring frequently. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. combine ingredients. chopped • 1 red bell pepper. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. Continue cooking. red bell pepper cut in short. thin strips .
Stir until the eggs are firm but moist. Meanwhile. Mix to blend well and set aside. Stir-fry 1 minute. When it begins to smoke. in 1/2" cubes 1 red bell pepper. Drain again and reserve. Add tamari or soy sauce. cook 30 seconds. Sprinkle with peanutes or cashews. 3 to 5 minutes. about 5 minutes. red pepper. stirring frequently. When it begins to smoke. Add sesame oil. cook 1 minute. Pour in the sauce and cook until the rice is heated through. Place a small skillet over medium heat. Transfer the eggs from the skillet to a small bowl and break them into small curds. add the remaining 1/4 cup of peanut oil and the garlic. heat oil in large deep skillet or wok over medium heat. add to skillet with vegetables. add 2 tablespoons of peanut oil and the lightly beaten eggs. . 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. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Add the carrots. Stir in the rice and stir-fry 1 minute. Bring 1 quart of water to a boil in a small saucepan. and peas. Drain noodles. Add ginger and garlic. stirring occasionally. cook 3 minutes. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. simmer until vegetables are crisp-tender. bell pepper and bok choy. Add the carrot and boil 1 minute. lightly beaten 1 carrot. and vinegar. stirring occasionally. Add broth and sugar snap peas. Serve hot. Stir briefly. celery. Add mushrooms. if desired. tossing well. Place a wok over medium-high heat. Set aside. Drain and rinse in cold water.
drain them and move the potatoes to a mixing bowl. let the salad stand for at least thirty minutes before serving. leaving the skins on. 8x8x2 inches. They are done when you can easily stick them with a fork. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . This dish will keep well in the fridge for up to a week. 6 servings Spinach Stuffed Tomatoes 10 oz. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. cook the potatoes in boiling water until tender. press in bottom of baking dish. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. After all of the ingredients have been thoroughly (yet gently!) mixed. pkg. 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. oregano. Let stand 5 minutes before serving. 1/2 cup of the picante sauce and 1/2 cup of the cheese. Do not overcook! While the potatoes are being cooked. Next. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. and rosemary. After the potatoes are tender. with nonstick cooking spray. vinegar. Spray square baking dish. spoon over rice mixture. mix the oil. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. Mix beans and remaining 1 cup picante sauce.Potato Salad • 2 lbs med. seeded • 1/2 c chopped green onions • 1/2 c black olives. egg product. Sprinkle with remaining 1/2 cup cheese and the chili powder. drained 1/4 tsp chili powder Heat oven to 350 degrees. crumbled feta cheese • 1 sweet red bell pepper. Mix rice.
Asian pears. Slice and hollow out centers of tomatoes. shredded • 2 Asian pears. Invert tomatoes shells on paper towels to drain. garnish with chopped green onion and toasted sesame seeds. Preheat oven to 350 degrees. salt & pepper to spinach mixture and blend well. Asian Slaw • 1 head of Napa Cabbage. Add 1/2 cup mozzarella cheese. In another large bowl mix cabbage. drain well and squeeze dry. This salad goes well with grilled meats and fish. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Let stand 5 minutes. onion. sugar. Put in large bowl. green onion and red pepper. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Chop pulp finely and add to spinach. Spoon evenly into tomato shells. honey. Let stand for 20 minutes. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. carrot. Sprinkle with remaining mozzarella and parsley. Serve salad in a large bowl. 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. cilantro and sesame seeds in a large bowl. soy sauce. Discard seeds. Toss the cabbage mixture with the vinaigrette.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.
salt. and pepper. Prepare pasta (shell or tube pasta suggested). Add chopped white part of green onion. Set off burner and allow cheese to melt into soup. heavy cream. Pour into greased 9x13" pan. then add 1 cup of heavy cream and simmer for one minute. 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. Add red pepper flakes. Add parmesan cheese at the end of cook time. 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. Cook on low heat for 30 minutes. (The alcohol burns off but makes tomatoes "come alive". Rapidly add vodka. Simmer tomatoes with the two cheeses for three minutes. . garlic.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Bake at 350 degrees 5060 minutes. prepared according to package directions Melt butter over high heat until bubbly.
sprinkle parsley flakes in a larger circle around the onions. Zucchini Soup • 4 medium zucchini. 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. salt-free lemon/herb seasoning • 1/2 tsp. white pepper • Dill weed to taste • 2 pkgs. chopped • 1 tsp. quartered and sliced • 2 cans of 15 oz. Combine potatoes and 1/4 cup onions. Bake at 350 for 1 hour. pour carefully over cheeses.Mix completely with the sauce and serve immediately. Vermont Cheddar Pie • 2-3 cups diced. top with parmesan then cheddar cheeses. . 8 oz. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Combine eggs. cream cheese • Chopped fresh chives or edible flowers for garnish. milk. Sprinkle with seasoned salt and garlic powder. sprinkle paprika in a larger circle around parsley flake circle. press into pie plate as crust. Carefully put a layer of spinach and crumbled feta cheese into the crust. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. vegetable broth • 2 onions.
Serve hot over warm. Now add chopped green onions and additional season salt if desired. 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. a portion at a time. add remaining liquid. After beans have been cooking for approximately 2 hours. Garnish with chopped chives or fresh flowers. except seasoning meat. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Chill over night or until very cold. Add to a large pot and cover beans with water until water is two inches above bean line. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . then cover and reduce to a low heat and simmer. add zucchini. approximately 20 to 30 minutes. or until beans are very soft and a red gravy is produced. chicken broth. white rice. Blend the cream cheese in blender until smooth. until smooth. Add season salt and continue to simmer this combined mixture for another hour. Add all other ingredients. 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 mixture until soft. onions. pepper and dill weed to taste. chopped green onions and rice. Cook for approximately one more hour. Bring to a rolling boil. Then blend in zucchini mixture.In a saucepan.
200 calories. In response. There are many. one should eat less and exercise more. with the calories distributed over all the daily meals including snacks. not fat. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. This can negatively affect his physical fitness. There is no quick and easy way to improve body composition. Athletes must consume a minimum number of calories from all the major food groups. Losing fat safely takes time and patience. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. A combination of exercise and diet is the best way to lose unwanted body fat. as a result. women require at least 1. it helps the body maintain its useful muscle mass. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Be creative and use your imagination. Prepare a medium-hot skillet. and it may also help keep the body's metabolic rate high during dieting. . it loses fat at a slower rate. This is just a start for you. final mixture will be a little lumpy. This ensures an adequate consumption of necessary vitamins and minerals.• 2 tbsp powdered sugar Mix all ingredients together very well. In other words. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. lightly oiled. many more recipes out there for vegetarians.500. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. it tries to conserve its fat reserves by slowing down its metabolic rate and. Not only does exercise burn calories. since weight lost through these practices is mostly water and lean muscle tissue. Dieting alone can cause the body to believe it is being starved. Athletes should avoid diets that fail to meet these criteria. 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.
a mixture of both fats and carbohydrates is used. To be properly nourished. swimming. swimming. examples include jogging. and rowing. exercise to music. good health.500 calories in one pound of fat. Exercise alone is not the best way to lose body fat. athletes should regularly eat a wide variety of foods fro-m the major food groups.Fat can only be burned during exercise if oxygen is used. proper nutrition plays a major role in attaining and maintaining total fitness. running or walking one mile burns about 100 calories. In reality. bicycling. Good nutrition is not complicated for those who understand these dietary guidelines. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. For an average-sized person. This section gives basic nutritional guidance for enhancing physical performance. Aerobic exercise is best for burning fat. Anaerobic activities. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. walking. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness.selecting a variety of foods from within . A good diet alone. will not make up for poor health and exercise habits. As a result. rowing. is the best type of activity for burning fat. Aerobic exercises include jogging. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Because there are 3. Instead. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. In addition. Aerobic exercise. fat is seldom the only source of energy used during aerobic exercise. most people would need to run or walk over 50 miles to burn one pound of fat. if any. Diet In addition to exercise. walking. crosscountry skiing. cross-country skiing. such as sprinting or lifting heavy weights. bicycling. which uses lots of oxygen. stair climbing. and jumping rope. and mental alertness. burn little. especially in large amounts. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. he needs to run or walk 35 miles if pure fat were being burned. however. fat.
= 5. Good dietary habits help reduce the likelihood of developing CAD. or negative) can be determined. progressive disease./lb. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. while participating in archery./min. results from the clogging of blood vessels in the heart. The blood cholesterol level in most Americans is too high. . The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. as shown in Figure 6-3. A high intake of fats. Keeping a daily record of all foods eaten and physical activity done is also helpful. x 0. CAD. Another dietary guideline is to consume enough calories to meet one's energy needs. and durations. a 150-pound person would burn 5. a person running at 6 miles per hour (MPH) will burn 0./lb. The result is a rough estimate of the number of calories you need to maintain your present body weight. 14 if somewhat active.1 calories/ minute) or about 305 calories/hour. that is. when the number of calories used equals the number of calories consumed. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. has been associated with high levels of blood cholesterol. For example.034 calories/minute/lb. a slow. Even snacking between meals can contribute to good nutrition if the right foods are eaten. as shown in Figure 6-4. intensities. and a typical. and 15 if moderately active. 150-pound male will burn 11. By comparing caloric intake with caloric expenditure. multiply your body weight by 13 if you are sedentary. a person will burn 0. Thus. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages.034 calories per pound per minute. Avoiding an excessive intake of fats is an important fundamental of nutrition.079 cal. = 11.each group. Weight is maintained as long as the body is in energy balance. the state of energy balance (positive.85 calories/minute (150 lbs./min. especially saturated fats and cholesterol. To estimate the number of calories you use in normal daily activity. A well balanced diet provides all the nutrients needed to keep one healthy. You will need still more calories if you are more than moderately active. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. balanced.1 calories per minute (150 lbs.079 cal. Similarly. x 0. they should eat three meals a day.85) or about 710 calories in one hour.
The body uses fat to help provide energy for extended activities such as a one-hour run. Athletes often fail to drink enough water. Individual caloric requirements vary. We should increase our intake of polyunsaturated fat.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Foods rich in complex carbohydrates (for example. but to no more than 10 percent of our total calories. high-intensity activities. The current national average is 38 percent. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. are the primary fuel source for muscles during short-term. Repetitive. can result. Very intense activities use more carbohydrates. and training sport. pasta. Examples include weight training and the APFT sit-up and push-up events. and possibly injury. it is important to eat foods every day that are rich in complex carbohydrates. Initially. because they can lead to low blood sugar levels during exercise. age. Sweat consists primarily of water with small quantities of minerals like sodium. the contribution from fat gradually increases. In addition. such as candy. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). the chief fuel burned is carbohydrates. water lost through sweating must be replaced or poor performance. high-intensity activities. Because foods eaten one to three days before an activity provide part of the fuel for that activity. Water is an essential nutrient that is critical to optimal physical performance. potatoes) are the best sources of energy for active athletes. At least 50 percent of the calories in the diet should come from carbohydrates. plain water is the best drink to use to replace the fluid lost as sweat. we should reduce our daily cholesterol intake to 300 milligrams or less. Concerns for Optimal Physical Performance Carbohydrates. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Cool. It is also important to avoid simple sugars. depending on body size. especially when training in the heat. in the form of glycogen (a complex sugar). As a result. whole wheat bread. The evaporation of sweat helps cool the body during exercise. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. rice. 'but as the duration increases. It plays an important role in maintaining normal body temperature. Carbohydrates are the primary fuel source for muscles during shortterm. up to 60 minutes before exercising. Athletes . sex. Finally.
can lead to abdominal cramps. as do regular soda pops and most fruit juices. During periods of intense aerobic training. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water.8 grams per kilogram of body weight. Cholesterol is a fatlike waxy substance and is produced by the liver. to the total energy requirement of heavy resistance exercises.0 to 1. one's need for protein might be somewhat higher (for example. During intense training. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. it is necessary to first understand what cholesterol is. are helpful under certain circumstances.5 grams per kilogram of body weight per day). During prolonged periods of exercise (1. and after exercise to prevent dehydration and help enhance performance. if any. 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. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.should drink water before. Therefore. 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. and diarrhea. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. 1. This can improve endurance.5+ hours) at intensities over 50 percent of heart rate reserve. Many people believe that body builders need large quantities of protein to promote better muscle growth. The recommended dietary allowance of protein for adults is 0. Sports drinks. these drinks should be used with caution during intense endurance training and other similar activities. nausea. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. during. Weight lifters. these beverages can provide a source of carbohydrate for working muscles. . drinks that exceed levels of 10 percent carbohydrate. too much cholesterol in the body has damaging effects. On the other hand. who have a high proportion of lean body mass. Protein is believed to contribute little. The primary functions of protein are to build and repair body tissue and to form enzymes.
which is another form of fat. vegetables. HDL is either reused or converts to bile acids and disposed. 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. As we progress with "30 days to lower cholesterol" you will learn healthy. This puts you at serious risk for disease such as heart and stroke.) HDL transports cholesterol from cells back to the liver. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. In fact.Cholesterol forms every cell within the body. it plays a life-giving role in many functions of the body. Lipoproteins equip the cholesterol to move around the body. 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. the levels build up and cause damage by clogging your arteries. The two main types of lipoproteins are: High Density Lipoproteins (HDL. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. Instead. educate and provide healthful options. produces hormones such as estrogen and testosterone. You want to ensure that your levels of this cholesterol remain . With too much cholesterol in the body. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. The purpose of this ebook is to inform. On the other hand when you eat foods such as fruits. This is done simply from reducing cholesterol by 1%. molecules called lipoproteins carry cholesterol to and from cells. This is known as "good" cholesterol. cholesterol cannot be dissolved in the blood. When cholesterol is at a good level it works to build and repair cells. High cholesterol can be avoided! With a nutritious diet. When the cholesterol level is appropriate. When you eat saturated foods such as dairy. and produces bile acids which are proven to aid in the digestion of fat. and grains you can maintain optimal health as they do not contain cholesterol. alternative ways to manage your cholesterol without having to rely on medications. though. meat and eggs your cholesterol elevates." As with some fats. In fact.
even when other cholesterol levels are normal . gender. and diabetes mellitus. 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." This documentary details the attempts of one man to live on fast foods and little exercise alone. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. HDL aids to ensure protection from the risk of heart attack and/or stroke. Other factors involved in this risk are age. we are setting ourselves up for problems. For some. If you want to see a graphic representation of this. Low Density Lipoproteins (LDL. which can raise our bad cholesterol levels. family history of heart disease. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. some people require a very aggressive approach which includes cholesterol lowing medication. Due to heart risk factors besides diet.high for optimum heart health.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. The results on his cholesterol and body health in just 30 days are truly frightening. gender and the heritage of the individual. since having too low levels of HDL . HDL consists of more protein than triglycerides or cholesterol. Eating fast foods and convenience foods results in eating too many fats and salts. To maintain optimum health. In addition. smoking. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition.may lead to heart problems. We will address this issue as we progress in "30 days to lowering cholesterol. . when we speak of having "cholesterol levels" we mean more than one number. other causes of high cholesterol are lifestyle. Obviously. and aids to remove LDL from your artery walls. consider renting the documentary movie "Supersize Me. Understanding the Causes of High Cholesterol Besides diet.
It is never too late to start on this path. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. While there is not much that you can do about your age. the cholesterol level starts to increase. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. including walking. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away.prevents arteries from working their best. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Your Arteries and Cholesterol The job of your arteries is to pump blood. Once a woman starts menopause. High levels of bad cholesterol may even prevent arteries . Just 20 minutes of aerobic exercise. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. 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.especially bad cholesterol . Diet: An important consideration in eating is choosing lower fat. If you have a family history of heart disease and high cholesterol levels. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Use low fat cooking sprays to replace heavy oils whenever possible. Exercise does not have to be a large time or money commitment. work harder and start earlier in adopting a healthy lifestyle and eating plan. Buy cooking oils that are unsaturated. Women generally have a lower level than men from age 50 to 55. each day will lower cholesterol. Age and Gender: Cholesterol levels increase with age. Too much cholesterol in the blood . The Dorsal Aorta or the main artery branches out into many smaller arteries.
No matter what your current health.or bad cholesterol levels that are elevated but not considered "very bad" . since cholesterol can actually lead to blockages in your arteries. the arteries expand and are filled with blood. 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 . Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. and strokes. In a healthy person. It helps pump the body's blood. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Arteries are constructed of a tough exterior and a soft. smooth interior. heart attacks. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. The heart relaxes and produces enough force to push the blood through. it is critical then that we keep arteries free of bad cholesterol for optimal health. This means that if you want to prevent heart disease. and the main reason behind the blocking of arteries is high levels of bad cholesterol. eating a better diet and getting exercise can help keep you healthy. The inner layer is smooth and allows the blood to flow easily.can increase your chances of heart disease or stroke. you need to keep your cholesterol levels in a healthy range. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. Each are made up of epithelial cells. As the heart beats. Even having "borderline" cholesterol levels . If this happens often enough you can suffer a heart attack or a stroke. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. For this reason. Consider: Heart disease is one of the leading killers in North America. The middle layer is elastic and very strong. this system works effectively and the blood can carry oxygen and other essentials throughout the body.from functioning at all. Your heart becomes starved of required blood.
In fact. but reducing your intake of all salts is the better choice. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. Receive 25_35% or less of your day's total calories from fat. this sort of diet will also make you feel generally healthier and more energetic as well.Eating is one of the things that can affect your cholesterol level a great deal. . Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. As an added benefit. If you have too high cholesterol. try to lower your saturated fat intake as far as possible. 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. Sea salt is a better option. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Again. Being overweight can contribute to cholesterol and to heart ailments. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Consume less than 200 milligrams of dietary cholesterol each day. Limit your sodium intake to 2400 milligrams a day. If you need assistance seek out a nutritionist or dietician. you can take steps to regain your health by following a low cholesterol and low fat diet. especially if you have very high cholesterol. if you have elevated levels of high cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. The effects over all will be immediate. In fact.
salami and fatty red meats All foods that are fried. and especially processed meats such as deli meats. fish. 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. eggs and nuts each week. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. You can keep the skin on to seal in the juices so long as you remove the skin before eating. sausages. rye. . salad dressing and sauces. dry beans. These foods include: Oats. Limit and eat only in moderation if at all: Highly processed foods. including select cuts of meat. • Enjoy foods high in soluble fiber. High cholesterol foods include: Organ meats (this includes liver. poultry. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. which can wreak havoc on your heart health. bologna. 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.Refuse foods made with harmful trans fats such as margarine. hot dogs.
Even the leanest cuts of meat.not to mention the higher rates of obesity . One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. chicken. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Select fish such as cod that has less saturated fat than even chicken or other meats. You can only eat small portions of animal products before you have to worry about cholesterol content. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. To put it simply. vegetables. you can avoid this in the future simply by eating more fresh fruits and vegetables. those nations that eat more fruits. With vegetables and fruits. Consider all the vegetables you may not have tried yet (please note that this list is not . fish. and cuts that have less white "marbleized" texture. While you do not want to overeat. Increasing your intake of fresh (not canned. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. As an added bonus. 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. When most of us think of "veggies" we think only of a few.When selecting meat. If you have always felt deprived while following low-fat diets in the past. white meat. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. there is no such worry. not poached. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy.that North Americans face. choose leaner cuts. but some fruits and vegetables have been linked to lowering cholesterol in patients. you do not have to worry as much about eating too many fruits and vegetables. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. The white "marble" is fat that can increase your cholesterol.and have lower cholesterol levels as a whole. and grains are healthier . In fact. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.
red beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. chickpeas. borlotti beans. mung beans. soy beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . from black beans. many which you likely have not tried before. green beans. runner beans. and many others) Bean sprouts Lentils Peas (again. kidney beans. navy beans. there are many delicious brands of peas.there are too many vegetables to list here . sugar snap peas. not just the seeds. lima beans to azuki beans.complete . broad 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. green peas. These may include snow peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.
differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Arlet. not just their size. 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. yellow and red peppers. it is a fungus. from butternut to acorn to pumpkins and gourds. from the common to the exotic. Mantet. Try the following varieties: Akane. you will be stunned by the range of lettuces out there. Chieftain. 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. Mutsu. Blushing Golden. red potatoes. some quite rare. Fuji. Cortland. and others. Braeburn. Empire. Liberty. orange. 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. Kandil Sinap. Gala. . Honey Crisp. Jonagold.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Centennial Crab. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Mcintosh. Empress. There are many types of mushrooms. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables.
Hedelfingers. and others) Persimmons Pineapples Plums (including Mt. Baby Bananas. Red Secor. Russet. Empress Prune_Plum. there are dewberries. cranberries. Baking Bananas. Opal. Apple Bananas. barberries. crowberries. Starking Delicious Plum.Northern Spy. Dietz. and others) Cherries (from sour cherries. Red bananas. huckleberries. Patricia. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Red Astrachan. elderberries. Wilson Juicy. Bartlett. Royal Plum. nannyberries. loganberries. Yellow Transparent. Cassava. blueberries. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . and others) Berries (besides the usual strawberries and raspberries. sea grapes. Canary. Watermelon. and others) Clementines Dates Figs Grapefruits Grapes (there are many. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. wineberries. Canteloupe. Virginia Gold. lingonberries. cloudberries. boysenberries. Starr. and sweet cherries such as Black Russians. currants. bilberries. Yataka. Reliance. among others) Pears (including Asian pears. Lapins. Red Haven. Monmorency cherries. and Sensation Dwarf Peach. Stanley Prune_Plum. gooseberries. many kinds. Chinooks. Honeydew. bearberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Unize Plum. Beirschmidt.
every week. are notorious for offering poor nutrition and plenty of fat. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. If you want to lower your cholesterol over the next 30 days. Realize that these lists of fruits and vegetables is far from complete . and sugar. The fact is. Cooking and Cholesterol If you want to lower your cholesterol. Look back over the list of fruits and vegetables . use this list of fruits and vegetables. avoid all fast-food. Over the next 30 days. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Read about new varieties of fruits and vegetables and try them as well. . This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. find a variety of fresh fruits and vegetables you have not tried and try them. When you have many types of healthy and delicious foods to choose from.it is only a way to get you started in discovering new fruits and vegetables. of course. Make it a mission to buy some fresh fruits and vegetables you have not tried.treat it like a checklist of the food adventures you could have with food. Print the list and circle all the fruits and vegetables you have not tried. convenience. In fact. you will naturally choose foods that are good for you and for your heart. Your taste buds and your cholesterol level will thank you for it. salt. and prepackaged meals. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. The secret to low-fat eating is to make eating the right foods as attractive as possible. you will want to cook your own meals more often. most of us have tried only a small fraction of the fruits and vegetables that are out there. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet.Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. This 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. Convenience foods. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol.
tomatoes. Raw food. even if you are lost in the kitchen. If you have recipes you cannot part with. herbs) and garnish with a few nuts. 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. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. You can also create a very low fat salad dressing by combining half an avocado with some herbs . There are many recipe books at your local library . If you must use salt. and Indian recipes. Use good olive oil instead of butter. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Don't overlook cookbooks that feature Chinese. Wrap some veggies in a tortilla. Japanese. you can easily create a salad that is enticing. and drizzle the salad with olive oil and lemon juice.This isn't hard to do. Choose fresh ingredients . Simply chop up some favorite salad greens (mescalin mix. use only a pinch of the best sea salt you are able to buy. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. switch ingredients to healthier alternatives. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Buy some fresh herbs. Not only is this healthier for you. Vegan. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. 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. Cooking to lower your cholesterol is not very hard. cut more veggies into a salad. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house.the very freshest you can. zucchini. cucumbers.no matter how harried your schedule: If you are very busy and tired at the end of a long day. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. carrots.
Many prepared pasta dishes use plenty of salt or cream-based sauces. Fruit Salads: Chopping up some of your favorite fruits. Instead of fats or mayonnaise on your sandwiches . This can be a very tasty combination and is still quite healthy for you.which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. It can also be a great quick breakfast on days when you are in a rush. Add the pasta and toss until the vegetables are the desired consistency. and lemons can make a beautiful and attractive salad that is very low fat.and lemon juice. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Shred your favorite vegetables or cut them into very small pieces. Add your favorite fresh herbs (basil is a good choice) and combine. eggs. Combine until blended. Instead. bacon bits. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. If you do want to add meat to your salad. If you are using apples or other fruits that tend to "brown" in your salad. but some combination of this recipe can give you a tasty meal with less fat. Avoid croutons. Sandwiches: Sandwiches are quite easy to make. whole milk products such as chesses. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. This makes an excellent and very healthy snack. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. You can make similar meals with rice or even low-fat tofu. opt for skinless poultry. use lean and skinless chicken or other poultry. and other high-fat foods in your salads. . If you are craving desserts. All can be made into delicious and heart-friendly meals in minutes. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Simply cook the pasta in a pot. Experiment with different fruit combinations to find different tastes. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Pastas: There are a number of pastas available. berries. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Avoid highly processed deli and sandwich meats.
take care to read the labels on these snacks and choose the brands with the least sugar. For example. However.many are very high in sodium. cover with lemon juice and possibly herbs and grill or bake until done. you can make these foods even healthier by reducing the amount of fat you use in preparing them. Consume fat free. calories. fat. Lean meat dishes: When you have chosen your lean cuts of meat. so overindulging in these will certainly not allow you to keep your heart healthy. Choose only lean meats. Enjoy white meats. try to stave off the craving with fresh fruit. fish. though. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . Also. At many fish shops.simply place the fish on the cedar. animal or graham crackers. skim. 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.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 you absolutely crave a dessert or snack. wafers. fig and fruit bars. fruit sherbert. 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. puddings made with low-fat milk that make lower-fat alternatives. and sugars. polyunsaturated. occasionally eating low-fat desserts and snacks such as angel food cake. these products still do often contain sodium. plenty of calories and some fats. and hydrogenated fats). REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. and cholesterol . calories. Jello. and poultry rather than red meats. If this does not work. 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. and salt that you can. low-fat yogurt. sodium. you can get planks of cedar that are perfect for baking or grilling fish .
even when those foods are processed and contribute directly to higher cholesterol. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. juicy burger with all the toppings. Face it. 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. 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.and likely this has been the doing of advertisers. adopting a very low-fat diet and healthier lifestyle is often challenging.a large.healthy processed foods. However. you likely picture the hamburger you see in advertisements . but you have also learned to associate certain foods with certain ideas and ideals . prepared. you may nit get the same strong images in your head. though. try frozen foods that have no sauces or other ingredients added. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. Traditionally. pickled or tinned foods.Choose fresh rather than processed. Odds are. Do you associate champagne and truffles with elegant dinner parties? Chips and beer with a fun night out? Lattes with work friends? Advertisers spend millions and even billions of dollars getting you to eat their foods . When you think of a salad. Today. because they were not needed. there is a huge market for convenience and "junk" . simply because salads and vegetables are advertised a lot less. It sounds crazy. spiced. You learned to like some foods as a child. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Think of the last ten food advertisements you have seen. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. they were for less-than. less than healthy foods have needed advertising. we don't always do what is right. If you cannot find fresh produce out of season. Eat lots of vegetables Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. When you picture a hamburger.
good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. 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. they come in brightly designed packages that grab the eye. Is it any wonder that restaurant meals . but many times these foods are less than great for your cholesterol level. There is no reason why your heart health should suffer because some advertiser is good at their job. they are placed at eye level. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. 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. junk foods. Also avoid radio ads and restaurant advertisements in magazines and newspapers. though. Figure out where you see advertisements for foods and then avoid those ads. Take a look at those high-fat and cholesterol-high foods.they add ambience to make the meals more attractive and appealing. In too many grocery stores. This is no mistake. and lower your cholesterol over the next 30 days as well.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. Often. . avoid the television for a while and watch your cravings for fatty foods decrease. 2) Make good-for-you foods appealing. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Odds are. In fact.foods. After all. Advertisers do an incredible job at making foods attractive. much as restaurants do.even those that are fatty and terrible for your cholesterol . and sodas to the amount of space given to the produce section. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . sugary foods. Advertisers are trying to make their products appealing. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. If this describes you. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. When you visit your local grocery store. Add some music or candles to your dinner. compare the amount of shelf space given to convenience foods. Most people see the majority of food advertisements on television. so that customers are more likely to walk away feeling happy and satisfied with their meal.
Ask your friends and family for their dining-out horror stories. recall the times you have had terrible fast food or convenience food meals. and look up stories about the disgusting things people have found in the fast foods and convenience foods. For example. . Try to do the same thing as advertisers . Advertisers work very hard to make sure that you remember jingles and descriptions of foods . greasy. imagine them in the worst possible light . use a little negative advertising. 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. 3) Describe foods in a way that makes them appealing to you. try to find ways to make these foods less appealing.without feeling cheated or deprived. This will make bad-for-your heart foods seem far less attractive.when buying food that is good for you. you will find it much easier to stick to a low-fat diet . If you find that you crave convenience foods. congealed." This is not likely to make you crave these foods especially since you are always hearing great adjectives . 4) Use a little negative advertising.as mushy. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Advertising works by staying with you. Whenever you find yourself craving foods that are high in fat or sodium.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. fast foods. and disgusting. watch out for negative words. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.For the next 30 days.such as "delicious" and "juicy" described about fatty foods. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. cold. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. and other foods you are trying to avoid during the next 30 days. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. As soon as you are aware that you are craving the foods. You can use the same technique to make good-for-you low-fat foods seem appealing.
or menus from take-out places and restaurants. you can easily reduce how much fats and sodium goes into each meal. That way you are far more likely to reach for low-fat. 4) Get lots of appealing heart-healthy foods into your kitchen. While you are cleaning out your kitchen. 2) Give them away to a friend or food bank. as you work to lower your cholesterol. Also get rid of any fliers. 2) Make your kitchen a heart-healthy place. You do not have to invest a lot of money for this. . no-stick cooking ware. When you make your meals yourself. try to find ways to make cooking in your kitchen more appealing. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. healthy foods over the next 30 days . If your kitchen is an enticing place to cook.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. wok. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. fried foods.and are less likely to cheat on your new eating plan. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. give it away. If you keep cookies. Hang up some nice curtains or at least get rid of the clutter. For the next 30 days. go through your home and get rid of the foods that you should be eliminating or cutting back on. 3) Eat in. Invest in parchment paper. advertisements. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. you should eat in and eat foods you have prepared yourself almost all the time. you are more likely to reach for them when you are hungry.and for life! . you are far less likely to be tempted by them. and other temptations around. but prevent fruit flies. If you make healthy foods more attractive and visible. a rice steamer. you are more likely to cook at home rather than being tempted to eat out. Replace your foods with lowerfat or healthier alternatives. you are more likely to turn to them when you are feeling hungry. If you have a deep-fryer. If these things are not in your home. 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. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. if you can.
cooking with someone else tends to be more fun. 8) Socialize without food. coffee shops. You will learn many recipes and cooking tips for heart-healthy eating. Whether you get help from a roommate. on hiking trails. 7) Get help in the kitchen. Over the next 30 days. but we often leave eating to chance. so that there is no excuse to turn to convenience food. fear is a great motivator. After a long day at work. make it a habit to meet friends at places that don't have food as a major entertainment. If you can't find someone to help you.we meet friends at restaurants. This is especially a problem since we so often equate social times with eating . once you learn to cook healthy and delicious meals. . it can be too daunting to come up with a menu and then cook a meal from scratch.listen to music or watch a movie on a portable DVD player as you cook. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. If you have very high cholesterol. Plus. This can make heart-healthy eating more difficult. Most of us plan our days and our finances. Meet friends at the gym. Many of us take in excess calories and fats when we eat out with others. Find ways to get yourself motivated to eat well for life. and have the opportunity to spend time with others who are concerned about heart health. child. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself.5) Consider taking a heart-healthy cooking class. or spouse. then find some way to make cooking time more fun . 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. and pubs or we have movie nights that include take-out pizza. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. The hard part is staying motivated to keep the diet plan up for weeks. Or. 9) Get motivated. or in your home rather than in restaurants or cafes that feature rich foods. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. 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. For many of us. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge.
Luckily. fiber. then you may need to find a different route home. list ways you can avoid the situation or at least make better choices when you are faced with it. sadness boredom. fruits. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. If your walk home from work takes you past a favorite restaurant you find hard to resist. and beside each item. Whether it is general stress. Keep low-fat yogurt and other low fat foods around for fast snacking." 11) Make heart-healthy food more interesting. and you will reach for these foods rather than turning to high-fat. simply make sure that most of your plate is taken up by fresh fruits and vegetables. If Tuesday work meetings leave you reaching for cookies in your office desk. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. salads. and other healthy meals easier. Make sure that you eat different fruits and vegetables . If you can make low-fat alternatives easier to reach for than fast food. 13) Make cholesterol-friendly eating easier.no larger than a pack of cards. If counting fat grams. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. Most of us have specific emotions and events that may make us turn to comfort food. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. milk products) should be smaller still . The portion size of grain should be smaller and the portion size of animal proteins (meats. sodium. high-sodium "fast foods. types of fat.10) Make heart-healthy food more convenient. 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. Sound too simple? Not at all. When you prepare a meal. or meetings with your boss. On a paper. and other low-fat foods are among the most convenient foods out there. vegetables. list the times you are more likely to want to eat. Sometimes. this is very simple. and cholesterol in each of your foods is causing you stress. Post your list in your planner or other visible place so that you will see it. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. 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. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. 12) Figure out your eating dangers and find ways to overcome them.
There is no one magic pill or powder that you can take that will make you stronger. skinnier. Over the next 30 days. and convenience or restaurant meals entirely. or easily digested by all. you must weight the purported benefits against the potential risks . all of which are easily accessible to athletes. full-fat dairy products. minerals. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. botanicals. There are thousands of supplements on the market. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. this simple formula will be a snap to follow and will actually lower your cholesterol. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. as well as concentrates. metabolites. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth.do your cooking with the olive oil. amino acids. 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. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. If you are considering supplements. Supplements include vitamins. Supplement product labels must include the words "dietary supplement". constituents. herbs.each day so that you get a variety. but for most people interested in lowering their cholesterol. Eliminate foods such as organ meats. This will not make your cravings for less-than-healthy meals go away. this may not be enough. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. If you are on a very strict low-cholesterol diet. inexpensive. but it will go a long way towards ensuring that you don't give into the cravings. or give you more energy. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Nor are supplements a substitute for regular exercise. Eating a variety of foods on a regular basis is the most important step toward this goal. and extracts of these substances. lower your cholesterol by making sure that reaching for lowfat. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Use olive oil as your main source of fat and refuse other dressings or sauces . egg yolks. Variety is still important because bars and powders are not always low fat.
Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. problems with gaining weight or other conditions. Giving your body the nutrients that it needs to make it through the day is essential to your well being. But. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. These individuals can also help provide you with the information you need regarding improving your conditions. Again. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. even if you think that you can do this through the foods that you eat. First off. 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. Another source for information is the web. the claims probably are too good to be true. While a diet that's full of nutrient rich food should not be replaced. First. But. 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. make sure that you have a reliable source. what do you take? First off.(and cost) before deciding to use any product. Therefore. Quality is very important if you want to see benefits from supplementation. you can probably find a supplement or several that can address those problems for you. find a good quality multi vitamin and take that as directed. find out what type of supplements you can take for your individual needs and problems. For example. It's like always giving your car premium gas and oil to do its job even better! . quality is essential to success here. you are probably still missing out. In addition to this. There are two routes to take. Information is key. start by finding a health food store or a vitamin supplier. How do you know how much to take? That's a trickier question. Don't assume that any information that you find is reliable. if you have a need to lose weight. it sometimes needs additional supplementation to take it to the best level it can be at. If a product makes claims that sound too good to be true. look for supplements that can offer weight loss benefits. If you have heart problems.
Creatine is also a very good supplement for gaining muscle mass. The typical male adult processes 2 grams of creatine per day. Approximately 40% of the body's creatine stores are free creatine (Cr). 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. and replaces that amount through dietary intake and fabrication within the body. There are several though that are very useful. Creatine is manufactured naturally in the body from the amino acids glycine. while the remaining 60% is stored in form of creatine phosphate (CP). yielding ADP (adenosine-diphosphate). The energy released by breaking this bond powers the contraction of the muscle. I have been using multivitamin supplements and vitamin B supplements for 20 years. including both elite athletes and untrained individuals. I can gain 5 kg of muscle in just two weeks using creatine. Creatine is the most popular and commonly used sports supplement available today. ATP. The fastest method. arginine. turning it back to ATP. or adenosine triphosphate. This phosphate portion bonds to the ADP. . For the majority of the population. Creatine phosphate is "split" to yield the phosphate portion of the molecule.There are thousands of different supplements on on the market. When a muscle is required to contract. When ATP is depleted within the cell. liver. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. This process takes place in the kidneys. and pancreas. the cell can no longer contract. the bonds in the ATP molecule are split. Creatine is a natural constituent of meat. Creatine works by increasing the water volume within your muscle cells. Some of which perhaps are not particularly useful. Creatine is used for the resynthesis of ATP. There are several methods by which the body rebuilds ATP. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. Another important supplement is whey protein. is through CP. without oxygen. There are many different varieties of whey protein. mainly found in red meat. is the "power" that drives muscular energetics. and methionine. the body must use other methods to replenish ATP.
So if you weight 200 pounds. In other words. After that.3 = 27 grams of creatine per day After the loading phase. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. though. this could get confusing! Not really.2 kg multiplied by . creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. Many people like to take their creatine in a shake as it most often comes in the form of powder.7 grams in the maintenance phase. It can also delay fatigue during repeated workouts. allowing further capacity to regenerate ATP. Creatine is safe for most everyone to take with the exception of people with renal issues. Experts say in the "loading phase".03. In the "loading phase" which is where you begin adding creatine to your diet. However. Essentially. 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. the formula would look like this: 1 lb divided by 2. Creatine is also thought to increase the body's aerobic abilities. Follow along closely. you should be consuming . The periods are brief because the ability of a cell to store CP is limited. Glutamine .3 grams of creatine per kilogram of body weight. your weight is multiplied by . There are two way to decide what dosage of creatine you should take. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. it's recommended that you stick to 5 grams per day. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. so you would require 2.Supplementation with creatine increases Cr and CP within the muscle. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. You can also calculate creatine dosage according to body weight and mass. you must use your creatine regularly instead of sporadically for it to be effective. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. the dosage is 20 grams a day for five to seven days. therefore the body will quickly move to other methods of replenishing ATP.
Much of your protein will come from your diet. so you'll want to take it with milk or in a shake. Protein The importance of protein to a body builder is a no-brainer. . and stomach tissues. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. liver. Glutamine is also thought to prevent sickness. during times of stress. Over 60% of our amino acids come in the form of glutamine. If you want to build a ripped body. Of course. promote healing. Many people are choosing to supplement daily due to the long growing list of benefits. 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. Research shows levels of supplementation from 2 to 40 grams daily. 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.Another popular supplement among body builders is glutamine. but if you really want to grow your body mass. The remainder is in the lung. it usually comes in powder form. If you have too little glutamine in your system. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. This two to three gram dosage used post workout builds protein. you'll need both creatine and glutamine alike. prevent sore muscles. The typical American diet provides 3. it can result in muscle loss. brain. Protein has been shown to have the best effects on the body when combined with carbohydrates. Under normal conditions. However. You have to have a positive nitrogen balance in order to gain muscle mass. It is the single most important nutrient in a body building regimen. Two to three grams has been found to help symptoms of queasiness. Sixty percent of glutamine is found in the skeletal muscles. increasing protein through weight gainers or protein powders is necessary. our body can produce more than enough. Glutamine is a nonessential amino acid that is produced naturally by the body. and speed up growth hormone production. This includes stress that the body is under during periods of exercise. Again.
low-fat milk. . 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. Whey is the best investment because of its capacity as a postworkout recovery supplement. Nitric Oxide. which is the muscle pump we are familiar with. causes vasodilation (an expansion of the internal diameter of blood vessels).The best type of protein supplement on the market is whey protein because it is the highest yield. the best time to take your protein supplement is post-workout. The release of nitric oxide creates surges of blood flow. speeds recovery. which in turn leads to increased blood flow. It also signals muscle growth. It also supplies the most amino acids that bodybuilders use. Nitric Oxide is present for a brief moment. 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. a key molecule manufactured by the body. sparing hard-earned muscle protein and glutamine stores within the body. Many body builders take nitric oxide for a variety of reasons. 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. so you can take it in a shake just like with other powdered supplements. Combine the powder with some eggs. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. and increases strength along with stamina. when a muscle contracts and blood vessels dilate. If not. and should be taken in the manufacturer's recommended dosage. Whey protein is the only choice when on a diet however. As with creatine. As we said before. It often comes in pill form. So whey is the best protein. Its unfortunate high cost however makes me advise you to use it sparingly. especially on a diet. Nitric oxide promotes extended ability to life weights. oxygen transport. When on low-carb diets whey can function as an alternate source of energy. ice cream. You can also add in some fruit for flavor. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. and will dissipate shortly after you complete your workout. Unfortunately this pump is only temporary. and olive oil. it's good to combine your protein with some form of carbohydrate for maximum results. delivery of nutrients to skeletal muscle and a reduction in blood pressure.
They are used in treating a variety of health problems including AIDS. That causes an enlargement of the breasts along with an increase in fatty deposits. so it's good for your brain. and in many places. but they are used by body builders all over the world. Steroids do have some advantages. cancer. they are illegal. 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. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. and other serious diseases. But those are the only ones I prefer to take apart from ginko biloba. which is known as stacking . Steroids increase testosterone production which can lead to overly aggressive behavior. However. you can take. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. They also enhance performance making a person stronger and extending their stamina. . and low sperm count. They can cause serious liver damage and even lead to liver failure. complexion. general energy and well-being. However. All steroids eventually change to estrogen which causes feminization in men. especially if you use them together synergistically. Ginko is great for circulation. Using the supplements mentioned you'll see some results quickly. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. a decrease in libido. They help the body fight the ill effects of these diseases and promote healing.There are many other supplements. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. steroids have some serious health implications when taken for reasons other than therapeutic. Both of these substances are highly controversial. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders.
Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. a massage or soak in a hot pool will reduce the feelings of fatigue. They can make you bigger quicker. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. though. They can be dangerous. but many body builders take them to basically tell their muscles to get bigger. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. but more and more women are getting interested in it as well. At these times a good sauna. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. It controls the way that you perform each action. You can get huge. MENTAL TRAINING Mind Fitness. . Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. it still takes time. as well. A Healthy Emotional Life As you can assume. your mind is a powerful tool and it helps you through each step of your day. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. Body building has long been thought of as a man's sport. You will still need to take time to rest though.Growth hormones stimulate the elements in the body that make muscles grow. perhaps it's better to cut down on the workouts and allow for your body to recuperate. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. They are naturally produced by the body. Following is a list of recuperation techniques and a description of them. Even using various methods to help your body recover.
For this particular battle. such as a death or deception. challenged and attentive is essential to your well being and this fight. What's Healthy? For your mind to be in a healthy state. Keeping your mind active. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. The mind's health is quite an important aspect and. First. There are many various ways that you can improve your emotional state by learning how . 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. In addition. it's anything but easy to make it through the day without dealing with some type of stress or pressure. your body's health is directly related. Although you may be wondering just how you can control your minds fitness. In fact. several key things must play a role. you need to be able to effectively deal with it and then to move on. there are many ways that your mind's fitness may not be the right level that it should be. For example. 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. There are many different ways that this can happen.Yet. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. plays a significant role in the quality of life and the longevity that you have in your life. including the simple fact that you may have to battle illnesses more often and with greater intensity. A Healthy Brain With the onset of Alzheimer's happening to more and more people. you need to exercise your mind. performing mental tasks and you need to be able to conquer problems effectively. for many people living in today's hectic lifestyle. you need to be fully capable of thinking clearly. believe it or not. While life affects each one of us. the importance of having a healthy brain is very evident. 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. Emotional health is an important battle that everyone must strive to improve. 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. When you are emotionally or mentally unfit.
the right social activity is one way to improve your emotional health. This is a personal decision. But. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. It can help you to tackle even challenging tasks with more ease and with success. you can consider them. Where Are You Now? When it comes to determining how mentally fit you are. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. too. but that's not a common occurrence. For those that do believe in a Higher Power. of course. and you. most people go through stages of depression. you may think that you have nothing to worry about. Those that are spiritually fit. 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. Indeed. 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. During these times. mental turmoil and even times when they are so stressed that they can not function properly. Believe it or not. After all. learning to effectively manage stress is important. too. While you can't take away everything in your life that causes stress. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. but it also causes all types of physical problems for those struggling with it. Not only does it pull you down through causing large amounts of emotional trauma. Sometimes it may be important to remove the stressors from your life. it can often play a role in the way that you see your life as well as in your emotional state of mind.to react to critical situations. mentally unstable and unfit. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. While there isn't always a need to be religious or spiritual. It can lead to various health issues physically. you do all that you need to do and there's nothing limiting you. Spiritual well being is a critical factor in maintaining your health. .
now. too. Yet this is a dangerous situation. Do you feel anxiety. consider this scenario that happens over the span of time. this is one of the prime reasons that they are overweight or unhealthy in their diets. ask yourself these questions. 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. Improving the fitness of your mind not only improves your daily life but increases your longevity. Be honest. For example. Do you hate the life that you are leading. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. or are eating whenever you feel like it. To determine where you stand in mind fitness. . Do you struggle to make the goals that you set for yourself? 4. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. stress and angry often? What does it feel like and how intense does it get? 5. then you should be considering the vast number of mind fitness needs you may have. your mind can be struggling at the same time. While food never used to be so readily available. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. It's easy to go to the food to get the satisfaction that you need. although you may not realize it. If you have trouble sleep. For the most part. While you may not want to do this. For many millions of people. it hurts to hear but just like your body goes through illness. 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. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. Emotional eating is eating when things go bad. 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.Yes. 1. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Do you have physical pain that is not the result of an injury? This could be stress related! 2.
You are a failure.. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. As your self esteem drops. The first step in fighting the way that food makes you feel. Now. You aren't any good. You become upset at yourself. Emotional eating is one of the hardest cycles to break. . you find yourself in even more problems. You decide you need a big. You should be able to feel confident in the decisions that you make and in the way that your life is moving. it's also one of the worst things you can do for both your physical and your mental health state. fatty lunch. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. is to recognize that there is a connection between the way that you feel and the way that you eat. 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.. Just look at you. you almost purposely make the situation worse by eating bad. 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 begin by getting stressed at work. 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. Soon. you are not fitting well into your clothing. A health self esteem is one that's confident but not overly macho. which includes emotional eating..these are all things that people end up saying to themselves when they are emotionally depleted. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. your self esteem drops. you hate your job so much that the only thing that makes it feel better is eating something bad for you. you didn't do the job right. yet if left intact. and you'll see differences in the way that you feel and the way that you see the world. Soon. In just a bit we'll talk about some of the ways that you can have good mind fitness. though. You can't make the right decisions. You then find yourself dealing with pressure from the boss. Incorporate as many of these things into your life as you can. In fact. the pounds are creeping onto your hips.
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. 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. whatever way is fun to you. Don't take friends for granted because they won't be there when you need them the most. Don't assume that they will always be there when you need them. This allows your mind to repair damage and it allows you to improve your network of friends. Let's face. Just putting on a beautiful outfit can make you feel good about yourself. Although challenging. you need to be able to say. working through them and then letting them go. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. If you are married. That means taking on the challenges that come up between people. ask what you could have improved on for next time. Learn to take criticism positively. how can you build a social network of people that you can rely on? Make time for those that you already have. Then. Commit to going out and having fun. "Hey. Build A Social Network A social network is a very important to your well being. work on improving them if you can and then do the best job that you can overall. both physically and mentally. its fun to have people around too! But. If your boss says that the job wasn't good enough. Getting away or even just finding time to play a board game is essential. In part of that comes the fact that if you want to have family and friends you . that relationship alone will be one that you have to work on. In addition. learn how to accept compliments and to take criticism.Accept those. even when you don't pay attention to them otherwise. Getting down on yourself because someone doesn't like the job you did isn't okay. Those that dress well. Relationships take time and work. You should always strive for a lifestyle that's positive with those in your family and your friends. at least one time per week. 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.
a physical activity. always keep yourself learning. 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. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. it is important for you to find solutions to those problems. A hobby. but you have to do it! Stress is one of the largest problems in health today. Stress affects your ability to function properly.need to be a friend. If the situations that you are in provide you with high levels of stress. or some other thing that really brings you happiness is necessary to have. . getting the answers and working at it helps to improve the brain's function. use your brain power! You don't have to do any type of exercise with your brain physically of course. allowing you to fend off Alzheimer's and other conditions like it. Your Overall Mental Fitness Plan So. physical risks and puts your entire well being at risk for emotional breakdown. find an outlet. You need to find something that you love to do. It hinders you throughout your life by causing unhealthy living situations. by relieving stress. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. You should also use challenges to help power you through your day and your life. there are many things that you can do. To help remedy stress. Managing Stress Its not easy job. but mentally you do! For starters. now you have it! You know what to do to make your lifestyle improved through these changes. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. too. Asking questions. Learning new things keeps the mind active and that means health. 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. You'll feel good about life and your social network. For starters.
Improve your brain's fitness by challenging it through new adventures. 2. . Smoking. You Are What You Do. If you can't think of anything. Lifestyle Fitness.1. and physical fitness increases. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. continuous learning and through challenges of all types. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. There are no ifs about it. they are not everything. Improve them. Keep your self esteem positive. You probably already know the risks of what these things can do to your life. 3. smoking will eat away at your lungs and will cause cancer. Each decision you make throughout the course of the day plays a role in your fitness. Although each of these other elements that we've already talked about is very important parts of your lifestyle. For example. learn something new. 4. Make changes like these today and see results today. 5. Improve your social network to reduce stress and to improve your quality of life. Unlike the other chapters. but you may not realize the extent at which it takes to improve them. Do things that are enjoyable to you. Drinking And Drugs Each of those three things. but feeling good about yourself is a must for overall health. Too Your lifestyle is the way that you live your life. Improve your stress levels and see physical. Working on this is hard. this one will be structured a bit different. mental and emotional benefits right away. It will cause cancer eventually in your lungs. is a problem for your health and your ability to make it through the life you have. smoking. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. drinking and drugs. It also helps to make it through difficult times when you have someone by your side.
Why is sleep so important ? There are actually several reasons. Smoking and drugs are simply a no no. you need to remove these problems from it. refresh and give yourself the best chance at improving tomorrow. It's the way that your mind works through problems. Drinking and drugs are just as bad. you destroy your body slowly and methodically. If you are facing problems with insomnia or are struggling to get to sleep. There may be an underlying medical condition that could be causing it. You kill brain cells. you put your life at risk and you destroy the organs in your body. your energy increases. sleep is the body's time to relax and to recoup what it's done all day. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. When you quit early enough. It's the time that your body heals from the exertions of the day. For one.But. then you aren't getting the right amount of sleep for health. your stress levels DO go down and you can feel better about the life you are living. others can't.Rest is one of the most overlooked parts of an exercise regimen. physical ailments hinder you more when you don't get enough sleep. Your lifestyle fitness requires that you get quality sleep each night. Stress hurts more. even if it is one of the hardest things you will have to do. Some damage can be fixed through healing over time. You need this time for your mind to. smoking is something that you can stop. This can only happen if you stop soon enough. To improve your lifestyle and to extend your life. talk to your doctor about it. your body can repair the damage that you have done to your lungs. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. Sleep Do you sleep ? No. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. but the . You will find that your health increases. Those that don't get enough sleep are not capable of performing at their best physical or mental level. To improve your fitness. They aren't able to improve the level at which they can function and they make bad mistakes. It's a time to restart. though. find a method to stop smoking and do it.
If you work up a sweat before trying to sleep. it can distract from your ability to fall asleep. your body is doing exactly what you have been asking it to do during your workouts . you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off.096. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.reality is it is actually a quite important principle. though. which is above the legal driving limit in most states. you should never work out after not sleeping the night before. Body temperature has a huge effect on our ability to fall asleep. Just as you'd never head to the gym after drinking a few beers at your local tavern. • Keep your bedroom dark and cool. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. especially tea or coffee. Make sure this snack is light. Not only will the caffeine keep you awake. but if you go to bed on an empty stomach. For starters. As your body temperature lowers. According to the Journal of Applied Sports Science. • Try having a light snack before bedtime. Muscle adaptation and growth often occurs at night. During the suspended state of animation you are in. • Establish both a regular sleep cycle as well as a pre-sleep routine. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. . you start to feel sleepy. • Get at least eight hours of quality sleep per night. This will help you signal your body that it's time to think about resting. your lack of muscular coordination places you at a much higher risk for injury. but you'll have to use the bathroom more often as well which will disturb your sleep. Try having some white noise in the room like a fan running. Lack of sleep can have an intoxicating effect on your body. Some people disagree with this theory. You're better off waiting until the next day when your body has been given proper rest. Working out in this state has its obvious downside. • Don't drink a lot of fluids before sleep.build muscle.
This is what makes you grow. it is also vital in helping your body recover and ultimately grow like you want it to. your home life. As you know. Just as sleep will give you more energy. but it is something to make part of your overall guide to living a long. but the majority of this happens while the body is at rest. Growth hormones are very important in increasing muscle mass. A majority of growth hormones are also released when the body is in the sleep state. your marriage. your body's synthesis of protein increases. healthy lifestyle. growth hormones are also released. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of.While your body is sleeping. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Money is one of the largest causes of stress in people every single day. You worry about money and end up facing financial hardships that move into your work life. • Don't eat before bed. at least two hours beforehand. If you are having problems with sleeping. but it really can be. . and even your physical health. • Don't do stimulating things before bed such as watching television or working on a project. Financial fitness isn't something that we'll stress for too long here. 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. stress causes a wide range of health concerns for your body. During a workout. Just think of the role that money plays in your everyday life. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits.
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.
The Internet is another invaluable resource for body building information. 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. or network with others in social settings. contest schedules and results. and it will open you up to all sorts of insights into this great sport. You will find more information than you could have ever hoped for on this website including tips on nutrition. Ask around when you are in the gym.getbig.com This is another super website where you can find tips and tricks about how to maximize your workout. In researching this book.bodybuilder. • www. You will find a whole new world opening up around you! . as well as pictures of people who have made amazing transformations through a body building program. Look around you and find what works for you. These are only a few resources you can check out as you begin your body building quest. where to find supplements.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. You will get the most information by joining their website. and ways to prepare yourself for competition. sample workout plans.abcbodybuilding. but it's free. this author depended on several of these websites for information.Nothing can really compare to personal advice and guidance.com This site is nothing less than amazing. • www. Here are a few you should really check out: • www.
This action might not be possible to undo. Are you sure you want to continue?
We've moved you to where you read on your other device.
Get the full title to continue reading from where you left off, or restart the preview.