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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
it is a matter of staying healthy as long as possible. and even years off of your life when you don't take care of your machine (your body. Sorry if I sound overly patronising. That's costly to you. everything but so long as I am still fit and strong and healthy . If a car. all of my friends. When you were three you were probably taught to brush your teeth. You learned to put your clothes on. Your body is designed to work as a machine. But. Let's make fitness fun. then. That's what we want you to think of when you think of fitness. Fitness is a term that is used to help define the ability to stay in the best physical shape. When each part of the machine is cared for. Fitness is an essential part of life. You could take all of my money. for example you don't change the oil in it. it can be that simple to be healthy. you likely hated it. Others may be recovering from an illness or injury. the entire machine works the best that it can. it will last many years longer. weeks. If it isn't taken care of. you cut several years off the life of the car. When the machine is neglected either in part or in the whole. Really. Well I can go on about the benefits of fitness and will do so later in this book. then. Do you worry about brushing your teeth today? No. You may ask. Imagine having a greatly increased sex drive. trust me on this from a guy that used to smoke two packs of cigarrettes per day.) Fitness is about SURVIVAL. . then the machine won't run well and eventually won't run at all. Others may need a certain level of fitness for their employment. "What am I staying in shape for?" To each person.That's what gives me the POWER to SUCCEED. is well maintained for many years. because it's a habit. it became something that you didn't think twice about. When you were learning how to do them. For most. but remember that fitness is something that you can get into the habit of doing which makes it easy. once you learned how to do it. you are shaving away days. Fitness is not something that you have to struggle with.Imagine walking alone at night and really feeling safe because you are physically strong. for example. this will be something different. but when you look at this as your body. You'll learn many things that you'll be able to implement immediately to start experiencing success.
but it may hurt your ego a bit to do it. Our first goal is to determine where you stand right now. the first weeks of learning to be fit and staying healthy will be the hardest. You'll claim that getting fit is just too hard. you'll see that fitness can be easily mastered by you. 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. Nevertheless. That's not true. For me it's a bit of belly fat. it's an important first step. Granted. You'll find excuses about not doing it. this is painless. Don't worry. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now.such as a weight lifter adding cardio to beat belly fat. You just can't give up what you love.Overcome the initial procrastination. IT WONT BE EASY AT FIRST. You will be sore and tired. . You'll dread it. In fact. The same applies to experienced athletes that must alter or increase the training in a specific area . What do you see? If you are unhappy about any part of your body or training. It's just something that you do.
• 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. . • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. For adults. You need to use them to understand exactly where you stand right now. the more prone to health risks you are. Ask your doctor where your blood pressure is. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. There are several tools that you need to use to determine your health level currently.Here are some questions for you beginners to ask to determine where you stand right now. You 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. The higher this number is. Experinced athletes should also do a realistic self review . You need to begin by understanding that change needs to happen. Its important to do this to more firmy establish and prioritise your fitness goals. but it needs to be in a certain range to be healthy.this is part of the goal setting process. You need this number to be there.
Those that have a larger midsection are most prone to health risks. start by getting through these basic first steps. there's much more for you to consider. In effect. These three things are critical elements for you to take into consideration when considering where you stand right now. Beginners . Your kidneys. 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. But. This is an important piece of information because of how vital it is to your health. Those that have a large midsection are the most prone to heart problems. Your waist is important because it is the indication on your body of your potential health risk.What To Start With To get started with fitness. your ideal weight is the weight that you should be. The fat that is here will push into your body.• Ideal Weight: In comparison to your height and body structure. your lungs and even your heart are suppressed. . ideally. causing difficulty for each organ there. if you are overweight. the fat here is likely to be what kills you.
5. 3. your heart rate as well as any other important factors he may be interested in you improving. This will be your indication of your weight loss and health improvement. 2. Determine what's important for you to maintain. Set your goals. Get your weight. Measure your waist. Do this at home on a well programmed scale. It's going to come down and that will be quite rewarding! 4. Meet with your doctor to talk about your overall health. suck in your gut and measure at your belly button all the way around using a tape measure. Calculate your BMI. .1. Pull up your shirt. Do it the same time and same way every time you weigh yourself. not at your doctor's office. Write them down and post them in several locations in your home. Stand up straight. Determine that you are healthy enough physically to begin improving through diet and exercise. and to work on first. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Ask him for measurements of your blood pressure. to improve on. You need this to see just how unhealthy you are currently.
what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . We will get into all of this indepth later in the book but for now the emphaisis is on the basics. What You Will Learn So. Cardio Vascular fitness level. I was very ill and thin. For many that will mean losing weight. Therefore. For others. or giving up some addiction or bad habits. high cholesterol as well as other concerns even though they aren't technically overweight. you can begin to improve your health. There's much to learn and improve on for most of us. People with some experience under the belt will need to examine their flexibility. that's great! You are one step closer to being healthy.Now that you have this done. I got into it because I was a drug addict. I'll point you in the direction of improving your overall health. Although many people start looking into fitness because they want to lose weight. If you don't think that you need to lose weight. Throughout this book. fitness is not just about weight loss. that's not to say that you don't have health problems beyond that level. With fitness everyday is a new beginning so you can always review your progress and set new goals. inflamation syndrome. For others it will be less dramatic. you need to take into consideration the fact that overall health is in fact important to improve. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. By understanding where you stand on these factors above. For me the impression made in the initial months was very strong because I made much progress in this time. that will mean improving other qualities of your life. Many people are still at risk for high blood pressure. But. strength etc.
it doesn't do much good if you don't eat the right foods. Throughout each of these aspects. we'll teach you how to improve your life through easy. Those with eating disorders can also benefit from physical conditioning. Because each plays a role in your overall health.some say they only need 4-6 hrs. we will start there. smoking or drug use. Many of you will be fighting with some bad habits. I normally need 9 if I'm training and eating heavily. With your mind fitness. When i was in the army they were very keen on sleep deprivation. especially of course if you are too fat. for example. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. I know your situation. we'll tackle what the healthy standard is. I say hogwash and current medical research says the same. With lifestyle fitness. 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. Emotional stability is critical to overall health. but 7-9 hrs is optimal. Most of us need 7-9 hrs sleep everyday. the goal is to improve your stress level. 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. But giving up serious vices is not easy and you are well advised to get professional medical advice. GET ENOUGH SLEEP !!! Sleep . That means insuring that your overall life is healthy in regards to the life that you lead. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. Sure you can function on less or more. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. The longest i went without sleep in the army was 5 days and 4 nights . General Health: First things first. each aspect is just as important as the next.Each of these aspects is very important. They used to tell us alot of bull that 6 hrs is sufficient. we mean making sure you are emotionally and mentally fit. Since your body is likely to be your largest factor impacting your life. ways. Its simply not true. . though. Losing weight. While your body must be maintained as much as possible for health. help you to understand where you are and then help you to get to the goals that you have. Remember. Namely alcohol. isn't enough if you aren't eating the right foods even if you are losing weight. and even fun.
Not only will you feel great but you will have medical proof.if its unhealthy. actually. In fact if you are looking at changing your body composition I dare you to do before and after shots. Your body is a well designed machine. give up the vices like drink and smoking. Your heart pumps oxygen rich blood to each cell in your body. Your lungs supply your heart with the necessary oxygen. . Change your diet . This means physically. the time has come to improve the way that machine is working. delivering fuel to it so that it can perform its duty. I cover diet in another section because its very important. even those things that you don't think about doing like your heart beating and your lungs breathing. Each part of your body functions well because of the support that other parts play.So. Your brain keeps everything working. get 7-9 hrs sleep every night. I recommend you go to a good doctor and just get a general check up. Stress and recuperation are also critically important and are covered in another section of their own. This is so you can see the improvements in coming weeks and months. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well.
Yet. Your job is to give your body what it needs to continue to perform correctly. you need to take into consideration the vast number of measurements that we've already taken. Your weight. Keep a log of this information so that you can see your progression. too. You shouldn't skip this step. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. the body had to do what it needed to so that you could stay alive. Talking to your doctor is a great place to start when it comes to determining your overall health. That way. Your body is used to providing your muscles with the fuel that they need to work hard. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. While your diet is something for the a later section. we need to address your body's ability to do what it needs to through being physically capable. your neck. the same day at the same time each week. It would store food in fat so that when there wasn't enough food available. If you have problems with your legs. That means taking the measurements that we've listed. Well back in the time of the cave man. your arms or anything else. Your muscles are necessary for functioning but they have been built to be used.Go to the library and read as much as you can on health and physiology. to know what level of fitness your body is in. What's Healthy? As we mentioned early. this could be a potential problem that needs to be considered. you can improve your overall health and then improve upon your situation by knowing how to. You should understand how well your body is working. You should weekly weigh yourself. If you don't work hard. You may not physically be able to exercise . your body can't maintain a healthy muscle mass. it goes further than this. these fat reserves could be used. it's important for you to know where you stand health wise. You cant do that without the information in your head and I cant teach you everything in just one book. too. What some people don't realize is why their body has developed as it has. not to sit idle. you should address these specific concerns. chances are good that your heart has been affected by it. If you are overweight. Where Are You at? As we've mentioned. your blood pressure and your body mass index are good indications of your overall health.
to a certain level. Our overall plan to improving your body's fitness level is through exercise. coupled with the other fitness elements later throughout this book. Its not easy thing to do at first. even if you aren't overweight. As he became more popular. he was credited with the invention of the first exercise equipment marketed to the masses. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. not to sit in a chair at a desk all day. it's not the permanent solution. How Can You Improve ? Improving your body means improving your body's ability to move and function. Even an overall fit person can often improve their body's fitness through improving their body's makeup. But. he created several businesses around his fame and was among the first people to market body building products bearing his name. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. In actuality. Again. that's a great sign. the sport of body building has been around for quite some time. If you aren't having any physical limitations. chances are good that you aren't getting enough exercise and fitness into your life anyway. its going to improve. one step at a time. He became so successful. and body building supplements are at an all-time level of performance. but remember your body is built to be used. pains or weight problems. Understanding where you are is difficult for many at first. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. This competition was the basis for many . Using your muscles and strengthening them are vital to improving health and fitness. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. personal trainers are making a tidy living helping people stay fit. It's a hard realization. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. look at your body in other manners to determine what you can improve on. Gyms are big business. 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. Exercise is something that some people hate and others love. In the late 19th century. the man known as the "father of bodybuilding". Now.
you heard of him right ? Through the years. and body building equipment evolved into an effective means for working muscles in ways never thought of before. stronger. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. men around the world were inspired to become bigger in their physique. and more aggressive in their behavior. Training techniques were improved. Olympia competition that remains the most popular body building contest to date. Of course. nothing will compare to actually getting to the gym and lifting those weights. . there can be a lot to learn. and the sport has evolved into a real competitive arena. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. body building has just grown in popularity becoming almost an obsession for many people. In 1970. but you'll need some information first. When World War II broke out. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. This book will guide you through some of the basics to get you started.others to follow including the Mr. Women have started to take an interest in honing their bodies. nutrition was focused on more than ever.
By balancing your training and recuperation you can optimize your biochemistry. The components of physical fitness are as follows: Cardio respiratory endurance . hormones and waste products in the blood such as lactic acid. After a while you will develop a natural sense for this. diet. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. There is aerobic training which is best for cardio respiratory improvement and fat loss. But you can raise one leg out to the side at 90 degree's i bet (everybody can). The nervous system prevents this from happening (thank heavens). But its a nerve reflex that prevents you. Diet also has a significant influence over biochemistry. Your workout routines. 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.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. The nervous sytem is quite remarkable. supplimentation and recuperation should all fit in with your optimal body routine. Well guess what. training. Nothing else. If you can do it with one. then there is anerobic which is great for muscle and bone growth and strength.can you do the splits ? Probably not. By training. Your body works with a natural cyclic rythym. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Anerobics can aid the cardio system and reduce fat. Especially with the training and recuperation. and other activities and still have enough energy left over to handle any emergencies which may arise. If done in the right way the two are complimentary.Exercise Physiology Lets cover some basics about physical training. Deeply tied in with all of this are your biocemistry and your nervous system. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. The three things of most interest to us in biochemistry are nutrients. consider this . . Aerobics can improve muscle function and growth. Components of Fitness Physical fitness is the ability to function effectively in physical work.
Body composition .the greatest amount of force a muscle or muscle group can exert in a single effort. Muscular endurance . Progression.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Flexibility . Intensity. knee) or any group of joints through an entire. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. and negatively affects one's health. . a person must exercise often.Muscular strength . muscle power. Appropriate training can improve these factors within the limits of each athletes potential. Infrequent exercise can do more harm than good. agility. One should strive to exercise each of the first four fitness components at least three times a week. "FITT" Regularity.the ability to move the joints (for example. Factors such as speed.and following a good diet. and eye-foot coordination are classified as components of "motor" fitness. To achieve a training effect. progressive training. and Type. Excessive body fat detracts from the other fitness components. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. eye-hand coordination. The principles of exercise apply to everyone at all levels of physical training. elbow. detracts from appearance. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Time.the amount of body fat an athlete has in comparison to his total body mass. Regularity is also important in resting. reduces performance. from the Olympic-caliber athlete to the weekend jogger. normal range of motion. sleeping.
To be effective. to obtain maximum gains in muscular strength. Variety. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. then I do my weight training and perform stretches between my weight exercises. athlets become better runners if their training emphasizes running. muscle endurance. especially when training for strength and/or muscle endurance. The acronym FITT makes it easier to remember them. For example. time. Three physical activity periods a week. Providing a variety of activities reduces boredom and increasesmotivation and progress. for example. however. strength. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Specificity. Training must be geared toward specific goals. muscle strength. a program should include activities that address all the fitness components. with only one session each of cardiorespiratory. it does not improve a 2-mile-run time as much as a running program does.since overemphasizing any one of them may hurt the others. athletes should have at least three strength-training sessions per week. You will find that you can experiment and find the optimal routine for your metabolism. These factors are Frequency. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Another way to allow recovery is to alternate the muscle groups exercised every other day. Ideally. and flexibility training will not improve any of these three components.you must strive to conduct 5 days of physical training per week. Although swimming is great exercise. . Thus. Personally I have a cardio workout at the warmup stage. goals and motivation. and flexibility should be performed each week to improve fitness levels.Intensity. and Type.Balance. Recovery. Time. A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Overload. at least three exercise sessions for cardio fitness. For optimal results.
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). The more energy expended per unit of time. Wednesday. . It represents the degree of effort with which one trains and is probably the single most important factor for improving performance.and Friday are devoted to cardio fitness. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. it is the factor many units ignore. The following training program serves as an example. the greater the intensity of the exercise. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. By training continuously in this manner. However. if you have a hard run on Monday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. all components of fitness can be developed using a three-day-per-week schedule. and Tuesday and Thursday are devoted to muscle endurance and strength. Wednesday. and cardio fitness is trained on Tuesday and Thursday. Depending on the time available for each session and the way training sessions are conducted. In the first week. Stretching exercises are done in every training session to enhance flexibility. Such programs. Wednesday. However. During the second week. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Unfortunately. will help keep you super fit. a five-day-per-week program is much better than three per week. when coupled with good nutrition. INTENSITY Intensity is related to how hard one exercises. and Friday. you may also choose to run on Tuesday and Thursday. Monday. and Friday. For example. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. and those that exceed 90 percent HRR can be dangerous.With some planning.
if he is in reasonably good shape. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. and relative conditioning level. One's ability to monitor the heart rate is the key to success in cr training. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. an appropriate THR or intensity can be prescribed. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. if he is in relatively good shape. graphic$$$$$$ When using the MHR method. graphic$$$$$$ Percent MHR Method With this method. For example. the group run will be too intense for some and not intense enough for others.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). and. he can determine which percentage of HRR is a good starting point for him. Thus. As a result. he could start at 85 percent of his HRR. at 70 percent HRR. resting heart rate.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. For example.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. one must compensate for its built-in weakness. With this information. A person using this method may exercise at an intensity which is not high enough to cause a training effect. If a athlete knows his general level of cardio vascular fitness. at 90 percent MHR. To compensate for this. and. if he is in excellent physical condition. . at 80 percent MHR. a 20. if he is in excellent shape. By determining one's maximum heart rate. a person who is in poor shape should exercise at 70 percent of his MHR. A athlete determines his estimated maximum heart rate by subtracting his age from 220. one can be sure that the intensity is enough to improve his cardio fitness level. at 60 percent HRR. if he is in poor shape. the THR is figured using the estimated maximal heart rate. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done.
) Yet another way is to place the hand over the heart and count the number ofheart beats. the percentage (70 percent in this example) is converted to the decimal form (0. If his pulse rate is below the THR. the product obtained by multiplying 0. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.7 BPM is rounded off to give a THR of 161 BPM. the athlete should monitor his heart rate. he should know his THR (the heart rate at which he needs to exercise to get a training effect). as in the example.7 is added to the RHR of 69. or maintain. When the calculations produce a fraction of a heart beat. Before anyone begins aerobic training. and lungs an adequate training stimulus. When 91. the value is rounded off to the nearest whole number. use the THR of 161 BPM figured above. Exercising at any lower percentage of HRR does not give the heart. muscles. For example. He should count his pulse for 10 seconds. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. To determine the RHR. the body will usually have reached a "Steady State" after five minutes of exercise. Thus. the athlete should get a count of 27 beats (161/6= 26. an adequate level of fitness. (See Figure 2-1A.second period. (See Figure 2-lB. .83 or 27) if he is exercising at the right intensity. (See Figure 2-1 C. he must exercise harder to increase his pulse to the THR. 160. a THR of 160.7 results. As shown. place the tip of the third finger lightly over one of the carotid arteries in the neck.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. and immediately after exercising. then multiply this by six to get his heart rate for one minute. In summary.70) before it is multiplied by the HRR. or to see if one is within the THR during and right after exercise. The result is then added to the resting heart rate (RHR) to get the THR.7. This will let him determine if his training intensity is high enough to improve his cr fitness level.70 and 131 is 91. During the 10. At this time. In this case.) During aerobic exercise.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. These arteries are located to the left and right of the Adam's apple. and the heart rate will have leveled off. particularly if they cannot find more than 20 minutes for cr exercise.
If his pulse is abovethe THR. Walking is a great place to start. . Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. TYPE First we will discuss aerobic training. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. In this type of training. Another way to gauge exercise intensity is "perceived exertion. To improve cr fitness. A athlete who maintains his THR throughout a 20. The more intense the activity. For example.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. gives an error of six BPM. the less intense the activity. refers to how long one exercises. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. multiplied by six. the longer the required duration. Here are some tips for you to get in aerobic training. If not. • Start with basic aerobics and work up as your tolerance increases. TIME Time. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. during aerobic 70 percent HRR." This method relies on how difficult the exercise seems to be. an athlete can easily find his own THR just by knowing his age and general fitness level. he should do it five minutes into the workout. a 40-year-old athlete with a low fitness level should. Using this figure. talk to your doctor. the shorter the time needed to produce or maintain a training effect. If he takes only one pulse check. then start with a basic program. since one missed beat during the 10-second count. He should check his exercise and post exercise pulse rate at least once each workout. To find out if you have any limitations. It is inversely related to intensity. or duration. He should count as accurately as possible. 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.
Road marching. . as soon as your body allows for it. elliptical machines. bike riding. . -Handball (singles).Skiing (cross-country). • Move on to more aerobic style exercises. though. and other physical activities are perfect for aerobics. . They must also be of sufficient duration and intensity (60 to 90 percent HRR). . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . .Jogging.Stair climbing. playing your favorite sport. . Your goal is to start with 10 minutes of continuous aerobics three times a week. . You should try to increase this to 30 minutes three times per week. -Basketball (full court).Rowing.Walking (vigorous).Rope skipping. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . Swimming. SECONDARY (Done with partners or opponents of equal or greater ability. -Tennis (singles).Running. . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Bicycling (stationary). .Swimming.Bicycling (road/street). .Exercising to music. . running.) -Racquetball (singles).
Some athletes may need instruction to improve their running ability. However. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. ankles. 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 secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. A well-conditioned athlete can run five to six times a week. I prefer the rowing machine as It can avoid injuries associated with running. to do this safely. Besides learning running techniques. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. and the feet strike on the heel and push off at the big toe.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. 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. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . INTERVAL TRAINING Interval training also works the cardiorespiratory system. The most common injuries result from running and occur to the feet. (cross-body arm movements waste energy.) The toes point straight ahead. the faster the arm action. and legs. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. The faster the run. but can also be a major cause of injuries. athletes need information on ways to prevent running injuries. Proper warm-up and cool-down. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. The arms swing naturally from front to rear in straight lines. knees. and.
In this way. . Determine (or estimate) the actual 1-mile-race pace. therefore.) Step 3. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. 56 seconds to 1 minute. 2. 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. and his estimated pace for 1 mile is one half of this or 8:00 minutes. Using a 2-mile-run time of 1600 minutes as an example. 56 seconds (1:56) for each 440-yard run. swimming.mile run time. 59 seconds during interval training based on the athlete's 16:00.1 to 4 seconds = 1:59 to 1:56. it can be estimated from his last APFT by taking one half of his 2-milerun time. 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.relatively short time and increase his running speed. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. hiking. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. each 440-yard lap should be run in 1 munute. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. In interval training.) Thus. (8:00 minutes/4 = 2:00 minutes per 440 yards. (2:00 minutes . Step 2. will be 3 minutes. twice the length of the work-interval periods. This type of intermittent training can also be used with activities such as cycling. The athlete's 2-mile-run time is 16:00 minutes. rowing. If a athlete's actual 1-mile-race time is not known. Using the time from Step 1. bicycling. the energy systems used are allowed to recover. He does this repeatedly with periods of recovery placed between periods of fast running. Recovery periods. 52 seconds long (1:56 + 1:56 = 3:52). Using the work-interval time for each 440-yard lap from Step 3. the pace for an interval training workout is calculated as follows: Step 1. These recovery periods.
the athlete varies the intensity (speed) of the running during the . monitoring THR and using it as a training guide is not necessary. He may also do recovery workouts of easy jogging on off days. athletes should start intervaI workouts with a warmup and end them with a cool-down. During the recovery interval. 56 secons by an easy jog of 440 yards for recovery. Thus. he should be ready for interval training. FARTLEK TRAINING In Fartlek training. 2. It shows common 1 -mile times and the corresponding 440-yard times. At first. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. his recovery is quicker. another type of cardio vascular training sometimes called speed play. Because the heart rate is not the major concern during interval training. the heart rate usually falls to around 120 to 140 beats per minute. interval training should be introduced into his training program gradually and progressively. Each 440-yard jog should take twice as much time as the work interval (that is. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. he may do it twice a week at the most. with at least one recovery day in between. If he responds well. As the athlete becomes more conditioned. there are two seconds of recovery. 3:52). he should do it once a week. refer to Table 2-1. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. As a result. Follow each 440-yard run done in 1 minute.rest ratio is 1:2. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. Because of the intense nature of interval training. After a athlete has reached a good cardio vascular fitness level using the THR method. For each second of work. As with any workout. 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. the workto. As with any other new training method.This can be done on a 440-yard track(about 400 meters) as follows: 1.
and they can accommodate large numbers of athletes. Swimming. they may use other activities as supplements or alternatives. the distance should be one mile or less. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. Each group starts its run at the same time. neither the running nor recovery interval is timed. through woods. However. The object is to cover the distance in the shortest time. For these reasons. bicycling. In such cases. At this time he recovers by jogging at an easy pace. over hills. athletes should start slowly and progress gradually. and the running is not done on a track. Alternate Forms of Aerobic Exercise Some athletes cannot run. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. he starts with very slow jogging. The speed and distance can be increased gradually as the athletes' conditioning improves. . The unit is divided into ability groups using 2-mile-run times. Their drawback is that they require special equipment and facilities that are not always available. depending on the terrain and fitness level. In Fartlek training. It can be used as both a physical conditioning activity and a competitive event. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. When ready.workout. he runs hard for a few minutes until he feels the need to slow down. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. It should then be gradually increased to four miles. the athlete varies the intensity (speed) of the running throughout the workout. many runners prefer Fartlek training to interval training. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. or on any other irregular terrain. Cross-country runs have several advantages: they provide variety in physical fitness training. Those who add non-running activities to their training may not improve running ability as a consequence. As with all exercise. Instead of running at a constant speed. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. It consists of running a certain distance on a course laid out across fields. At first.
Compared with all the other modes of aerobic exercise presented in this manual (e. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. For injured athletes. Non-swimmers can run in waist-to chest-deep water. tread water. They can also do calisthenics in the water. For example. the heart does not beat as fast as when doing the other types of exercise at the same work rate. in swimming.SWIMMING Swimming is a good alternative to running. etc. compare it with his THR and. rope jumping. cycling. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. Thus. CYCLING . a athlete should set his THR about 10 bpm lower than while running. It is used to supplement running and develop upper body endurance and limited strength.g. Some advantages of swimming include the following: Involvement of all the major musclegroups. which minimizes lower body stress in overweight athletes. By modifying their THRs in this manner while swimming. and do pool-side kicking for an excellent aerobic workout. one's THR should be lower than while doing the other forms of aerobic exercise. The swimmer should start slowly with a restful stroke. running. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. athletes will help to ensure that they are working at the proper intensity. he should stop to check his pulse.) in swimming alone. This is because. cross-country skiing. adjust the intensity. in order to effectively train the cardio vascular system during swimming. Together these activities combine walking and running with moderate resistance work for the upper body. walking. if needed. Body position that enhances the blood's return to the heart.. After five minutes. Partial support of body weight by the water.
Dis. As the walker's fitness increases. WALKING Walking is another way to develop cardiorespiratory fitness. it will not produce any significant cardio vascular conditioning. . For interval training. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. the athlete can vary the speed and resistance and use periods of active For swimming. and causes few injuries. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. However. 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. After about three months. requires no equipment. he should walk 45 to 60 minutes at a faster pace. The heart rate should be monitored to determine the intensity. He can increase the intensity by adding hills or stairs. adding hill Cycling should be work. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). a athlete recovery at low speed and/or low should set his THR at resistance. It is enjoyable. and increasing velocity.Cycling is an excellent exercise for developing cardio fitness. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. Athletes can alter the cycling intensity by changing gears. A simple way to increase walking speed is to carry the arms the same way as in running. athletes can bicycle outdoors or on a stationary cycling machine indoors. unless walking is done for a long time at the correct intensity. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness.
Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Equipment is reasonably priced. Rope jumping. one form or another of crosscountry skiing can be done almost anywhere . and the time spent jumping should be increased as the fitness level improves. when doubled and stood on. The action is similar to that used in brisk walking. It requires little equipment. squash. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. the pace. reaches to the armpits. The work load is determined by the difficulty of terrain. these . A beginner should select a jump rope that. endurance.on country roads. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. Some runners use it as a substitute for running during bad weather. golf courses. open fields. is easily learned. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. boots. developing ever measured have been found in muscular and cr cross-country skiers. However. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. and racquetball) involve bursts of intense activity for short periods. 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. and the intensity may be varied as in running. They should attain and maintain their THR to ensure a training effect. and poles often obtainable from the outdoor recreation services. Some of movement of the arms the highest levels of aerobic fitness and legs. and is not affected by weather. however. Although some regions lack snow. and in parks and forests. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. with skis. may be done almost anywhere. Cross-country skiing is easy to learn.
In addition to cardiorespiratory fitness. it helps improve performance in racket sports. There is no prerequisite skill. It is a motivating. they are closely related. One can move to various tempos while jogging or doing jumping jacks. they may be an adequate substitute for lowlevel aerobic training. If played vigorously each day. and it can be totally individualized to every fitness level by varying the frequency. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Workouts can be done in a small space by diverse groups of varying fitness levels. intensity. If strengthening exercises are included. jumps. challenging activity that combines exercise and rhythmic movements. 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. .sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. the workout addresses every component of fitness. Because running increases endurance. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. bodybuilding athletes need a high level of muscular endurance and strength. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. Progressively working against resistance will produce gains in both of these components. Warm-up and cooldown stretches should be included in the aerobic workout. and duration. hops. Although muscular endurance and strength are separate fitness components. or many other calisthenics. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. but the reverse is not necessarily true. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running.
If you need to lose some weight. Muscles that are strong are less likely to become injured. Isometric contraction produces contraction but no movement. and the lifting of weights. while not precisely controlling the speed of movement. Isokinetic contraction causes the angle at the joint to change at a constant rate. Muscle burns through fat faster. To achieve a constant speed of movement. you do want to develop lean muscles that are strong and therefore healthy. You don't have to have bulging muscles. you don't have to be a body builder here. Strength training is essential because it allows you to improve the way that your body works. affect it by varying the resistance throughout the range of motion. There are other resistance-training machines which. They are described here. with less likelihood of being strained or hurt through your daily exercises. . Now. for example. you will be able to move flabby muscles and fat into lean muscles. movements or even in accidents. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. isotonic. you also need to consider adding strength training to your workout. at 180 degrees per second. sit-ups. This requires the use of isokinetic machines. They are able to be used easier. With strength training.Strength Training Along with aerobic training. too. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. as when pushing against a wall. Force is produced with no change in the angle of the joint. strength training is a very essential aspect of making sure that happens. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. allowing you to lose weight faster. Common examples are push-ups. But. Muscular Contractions Isometric.
To understand the principle of overload. so there is more muscle soreness following eccentric work.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. This is a concentric (positive) contraction. In the concentric phase (shortening) the muscle contracts. whether by isometric. Isotonic and isokinetic contractions have two specific phases . makes the muscle and connective tissue more susceptible to damage. Each type of contraction has advantages and disadvantages. This is an eccentric (negative) contraction.the concentric or "positive" phase and the eccentric or "negative" phase. This greater overload. isotonic. or isokinetic contractions. and each will result in strength gains if done properly. it adapts by becoming stronger. For example. To obtain optimal gains. it is important to know the following strength-training terms: Full range of motion. During the lowering phase of the curl the biceps are lengthening. Actually. When a muscle is overloaded. As a result. The nature of the eccentric contraction. however. while in the eccentric phase (elongation) the muscle returns to its normal length. the overload must be applied thoughout the full range of motion. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. in return. the biceps are shortening. may produce greater strength gains. on the upward phase of the biceps curl. the muscle may be able to handle more of an overload eccentrically. Exercise a joint and its associated muscles through its complete . The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance.
Muscle Failure This is the inability of a person to do another correct repetition in a set. When a muscle is overloaded by isometric. Set This is a series of repetitions done without rest. . Repetition When an exercise has progressed through one complete range of motion and back to the beginning. one repetition has been completed. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Similarly. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. A 10-RM is the maximum weight one can lift correctly 10 times. This is crucial to strength development.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. it adapts by becoming stronger. isotonic. or isokinetic contractions. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions.
However. regularity. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. the resistance is too great and should be reduced. For a muscle to increase in strength. and variety. For example. The exerciser finds and uses that weight which lets him do the correct number of repetitions. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. the muscle must be overloaded. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. In other words. For example. the weight selected should be heavier and the RM will also be different. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. The weight should be heavy enough so that.) A better and easier method is the repetition maximum (RM) method. balance. he momentarily cannot correctly do another repetition. specificity. an effective range is a 3-7 RM. (For example. These principles are overload. to develop both muscle endurance and strength. the seven principles of exercise must be applied to all muscular endurance and strength training.70 = 140 pounds] to get 70 percent of the 1 -RM. multiply 200 pounds by 70 percent [200 X 0. progression. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. 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. If one cannot do at least three repetitions of an exercise. recovery.Principles of Muscular Training To have a good exercise program. . to achieve enough overload. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. This weight is the 3-7 RM for that exercise. Although the greatest improvements seem to come from resistances of about 6-RM. after doing from 8 to 12 repetitions. This weight is the 8-12 RM for that exercise. OVERLOAD The overload principle is the basis for all exercise training programs. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. The weight should also not be too heavy.
When a athlete can correctly do the upper limit of repetitions for . To develop muscular endurance. most athletes will benefit most from a resistance training program with an 8-12 RM. However. . gains in muscular endurance will be greater than when using a 15-RM weight.) . (Good form is more important than the speed of movement. PROGRESSION When an overload is applied to a muscle. . when an athlete trains with a 25-RM weight.Using any combination of the above. his RM should be determined from an analysis of the critical tasks of his sport.Increasing the number of sets. the greater the number of repetitions per set. If the workload is not progressively increased to keep pace with newly won strength. there will be no further gains. For example. the athlete must always strive to overload his muscles. An overload may be achieved by any of the following methods: .Increasing the number of repetitions per set. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. . This is his 12+ repetition maximum (12+ RM). 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.Athletes who are just beginning a resistance-training program should not start with heavy weights. . To optimize a athlete's performance.Increasing the speed of movement in the concentric phase. With continued training. but the gain in strength will not be as great.Increasing the resistance. it adapts by becoming stronger and/or by improving its endurance.Reducing the rest time between sets. Whichever RM range is selected. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. The key to overloading a muscle is to make that muscle exercise harder than it normally does.
12 RM). He should continue with that weight until he can do 12 repetitions correctly. if his goal is to do three sets of eight repetitions of an exercise. REGULARITY Exercise must be done regularly to produce a training effect. strength training for the identified muscle(s) will be beneficial. but three workouts per week are best for optimal gains. These groups can be identified by doing a simple assessment. Sporadic exercise may do more harm than good. For most athletes. In this way. if his plan is to do 12 repetitions in the bench press. this upper limit should be 12 repetitions. but when different muscle groups are exercised at each workout. A athlete can work out three times a week. then increases the resistance by no more than 10 percent. If the athlete's performance of a task is not adequate or if he wishes to improve. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. RECOVERY . SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. He continues to work with that weight until he can complete all eight repetitions in each set. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. in a given task. he ensures maximum carryover value to his chosen sports. it is usually time to increase the resistance. the athlete must do resistance movements that are as similar as possible to those of doing the task.the set without reaching muscle failure. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. In a multi-set routine. Exercise must be done regularly to produce a training effect. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. The athlete slowly does work-related movements he wants to improve and. The principle of regularity also applies to the exercises for individual muscle groups. To improve his muscular endurance and strength. For example. He then should increase the weight by about 5 percent but no more than 10 percent. he feels the muscles on each side of the joints where motion occurs. the principle of regularity is violated and gains in strength are minimal. at the same time.
The recovery time between different exercises and sets depends. then you simply repeat the sequence once again. and Friday and the upper body muscles on Tuesday. you may train your legs. MUSCLE GROUPS There are three main muscle groups. Strength training can be done every day only if the exercised muscle groups are rotated. There should be at least a 48-hour recovery period between workouts for the same muscle groups. Someone at beginners level should work out all three main muscle groups. in part. The muscles must be allowed sufficient recovery time to adapt. Consecutive days of hard resistance training for the same muscle group can be detrimental. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. you begin training different sections of your body in each workout. on the intensity of the workout. Wednesday. For example.the neck and the midsection. . Thursday. So for example. you will be training your shoulders and arms to some extent as well as the chest. Normally. and Saturday. the recovery time between sets should be 30 to 180 seconds. the primary muscle groups should always be trained first in the workout. when doing bench press. I recommend that you remain at this level for at least three months. You can move on to a four day routine. and it's okay to work out all three muscle groups in each workout. There are also secondary muscle groups. The chest. so that the same muscle or muscle group is not exercised on consecutive days. Recovery is also important within a workout. you're also training secondary muscle groups at the same time. and it is possible to have more than one day off or to put the rest days in between which ever days suit. the legs can be trained with weights on Monday. the upper back and the thighs. This is because when you train the primary muscle groups you also train the secondary ones. For example. but they should allow at least one days recovery and between workout days. It's important to note that when training the primary muscle groups. the legs. When exercising in this fasion. Following this you would have a day off. Beyond this basic level of training. at this level. the arms. 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 beginners. Sample workout routines are provided for someone at this level of training.There should be at least a 48-hour recovery period between workouts for the same muscle group.
If you go for a run on one day. If curls are done first. follow an overhead press with a lat pull-down exercise. as a result. movement. Examples of these workouts are given later. or pushing. while activating the opposing muscle results in the opposite. for example then the following day. For example. For this reason. reduce the risk of injury. Personally.Beyond the four-day routine are five and six day routines. you can train your upper body. For example. followed by the muscles of the upper back and chest. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. then the smaller muscIes. Activating one muscle results in a pulling motion. When planning a training session. It's always important to judge by the feeling in your muscles and your general energy level. If you do use too much weight. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. It is important to do exercises that work all the major muscle groups in both the upper and lower body. This technique helps ensure good strength balance between opposing muscle groups which may. The latissimus dorsi muscles will not be overloaded and. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. 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. in turn. There's little point in exercising at all if you only intend to do it for three months. Sequence the program to exercise the larger muscle groups first. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. BALANCE When developing a strength training program. When you are ready for a day off. they may not benefit very much from the workout. . the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. Split routines can also be used to integrate cardio training with weight training. But training at this level is not recommended for basic or intermediate level athletes. I have seen this happen many many time's. As a result. Most muscles are organized into opposing pairs. do not hesitate to take a rest and spend some time recuperating.
All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. he can switch to partner-resisted exercises or another form of resistance training. who can observe his performance as he exercises. safety. when in the field). The athlete should never hold his breath. both should know how to use the equipment and the proper spotting technique for each exercise. and phases of conditioning.then the arms. Breathing should be constant during exercise. A natural tendency in strength training is to see how much weight one can lift. abdominal. Using different equipment. improvement will occur.training program can be very boring. for variety or due to necessity (for example. low back. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. To ensure safety and the best results. Correct breathing is another safety factor in strength training. For example. as this can cause dizziness and even loss of consciousness. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. namely. A poorly designed strength. The weight lifter should always do weight training with a partner. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . changing the exercises. As a general rule. As long as all muscle groups are exercised at the proper intensity. 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. and neck. Also. and altering the volume and intensity are good ways to add variety. Lifting too much weight forces a compromise in form and may lead to injury. he can do squats with a barbell instead of leg presses on a weight machine. The athlete should periodically substitute different exercises for a given muscle group(s). There are also other factors to consider. and they may also produce better results. or spotter. However. Each athlete must understand how to do each lift correctly before he starts his strength training program. exercise selection.
and not for . Power lifting is probably safer than an Olympic lifting. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. 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. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. low back. only works the arm flexor muscles. For example. although an effective exercise. Also. increasing strength is only secondary to someone that is serious about body building. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. For most people. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. and so forth. The exercise should provide movement at more than one joint. On the other hand. Usually eight wellchosen exercises will serve as a good starting point. shoulders. These exercises will be detailed in a following section. This will help him train a greater number of muscles in a given time. especially beginners. the pull-down exercise produces motion at both the shoulder and elbow joints. The concentration curl. EXERCISE SELECTION When beginning a resistance-training program. and inhale during the negative (eccentric) phase as the weight returns toward the floor. an exercise like concentration curls for the biceps muscles of the upper arm.the floor. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. however. This is because the exercises have been selected purely for for their strength properties. only involves the elbow joint. For example. but are good for developing strength. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. They should include those for the muscles of the leg. most of the exercises in the program should be "multi-joint" exercises.
he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. he should increase the weight until he can again do only 8 to 12 repetitions. H. if he can do more than 12. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. and maintenance. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. Circuit training is done with lighter weights. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. Several different circuit training routines will be given in this book. Power lifting exercises will also be explained in detail in their own section. P. he should use progressively heavier weights. During the second week. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. conditioning. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. Also less rest is taken between sets during the workout. When he can do more than 12 repetitions of any exercise. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. A training is one particular form of circuit training. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. the weight should be increased. During this phase. and with higher repetitions usually between 12 and 20 reps. joints. because the beginner must concentrate at first on learning the proper form for each exercise. .any traditional reason. and ligaments. By the end of the second week (4 to 6 workouts). If he can do only seven repetitions of an exercise. the weight must be reduced. This is very important.
The maintenance phase should be continued throughout his career and. set of that exercise is done in an equal or lesser time period. This process continues indefinitely. and so on. third. one can maintain them by training the major muscle groups properly one or two times a week.This usually involves an increase in weight of about five percent. however. he does not need to do more than one set per exercise. the maintenance phase is used to maintain that level. Three sets per exercise is the maximum most athletes will ever need to do. As with aerobic training. throughout his life. As time goes on and he progresses. a second. The emphasis in this phase is no longer on progression but on retention. It does not hold back the more capable performer by restricting the number of repetitions he may do. As long as he continues to progress and get stronger. ideally. unlike exercises performed in cadence or for a specific number of repetitions. 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. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. After an appropriate period of rest. More frequent training. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. If he stops making progress with one set of 8 to 12 repetitions per exercise. 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. . is required to reach and maintain peak fitness levels. Although training three times a week for muscle endurance and strength gives the best results. The use of timed sets. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. Maintenance Phase Once the athlete reaches a high level of fitness. The exercise period. Instead. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. recovery period.
As the athletes' levels of fitness improve. First. 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. the best procedure to follow when doing a resistance exercise is as follows.5 minutes. In this way. do timed sets to improve push-up and sit-up performance. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. and so forth) and sit-ups (regular. the difficulty of the activity can be increased. by increasing the number of timed sets performed. Thus. At the same time. To add variety and increase the overall effectiveness of the activity. For this reason. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. and so forth) can be done. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. here is a very time-efficient way of conducting push-up/sit-up improvement. different types of push-ups (regular. wide-hand. abdominal curls. when a athlete performs a workout geared to develop muscle endurance and strength. This is done by lengthening the time period of any or all timed sets. Below. and to be assured that all emergencies can be met. as a general rule. by decreasing any rest period between timed sets. Following this sequence ensures that all major muscles are worked. Thus. abdominal twists. To meet this goal. a training regimen which exercises all be developed and followed. close-hand. or give priority to. This is because the muscles worked by those two exercises will already be pre-exhausted.Timed sets can be applied to improving athlete's sit-up and push-up performance. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. a muscle endurance or strength training workout should not be designed to work exclusively. This ensures continued gains and minimizes boredom. feet-elevated. or by any combination of these. several of these will be given. those muscle groups worked by the sit-up or pushup event. This having been said. and vice versa. When . Then. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. perform a workout to strengthen all of the body's major muscles.
one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. for the beginner. he should immediately drop to his knees and continue doing modified push-ups on his knees. this program may overwork some muscle groups. It is a good program for beginners and for those whose time is limited. because of the nature of the situp. The exercises should be done in the order presented. balanced workout. and make adjustments accordingly. where they are located. and their primary action.performing this type of workout. as in any endeavor. or vice versa. In the same way. athletes must set goals for themselves. To ensure a good. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. an athlete may reach temporary muscle failure at any time before the set is over. This applies when doing each timed set. Finally. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. With this approach. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. rest intervals must be placed between timed sets. For example. During a timed set of push-ups. graphic 3-6@@@@@@ . pay attention to how the athletes are responding. the times listed in the chart above may prove to be too long or too short for some athletes. For example. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. for the more advanced lifter. several timed sets of push-ups can be done followed by several sets of situps. athletes can before doing the other. major muscle groups. This program also includes exercises to strengthen the neck muscles. and biceps curl. When using timed sets for push-up and sit-up improvement. Major Muscle Groups In designing a workout it is important to know the major muscle groups. It has some duplication with respect to the lat pulldown. If this happens. The beginning weight-training program will work most of the important. However. Thus.
Otherwise you can have a training partner to help with spotting. or arch the body. Begin from a fully extended. With strength training. lunge.Here are some tips for exercising through strength training. This small investment of time and money will allow you to improve your overall muscle mass faster. you'll want to increase this number over time to at least 30 minutes per day three times per week. 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. Again. and return the weight to the starting position in a controlled manner during the eccentric phase. then the smaller ones. Do not twist. 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. lurch. This helps to increase motivation. . and more effectively. • Work with a low amount of weight first. and inhale during the eccentric (negative) phase. Always use strict form. Perform all exercises through their full range of motion. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Always breathe when lifting. and end the concentric phase in a fully contracted position. Exhale during the concentric (positive] phase of contraction. the intensity of the workout. or with the correct equipment training alone is OK too. • Consider working with a physical trainer. • Change up the exercises that you do so that the process is easy and fun. This can cause serious injury. relaxed position (prestretched). You'll enjoy it and you'll see improvement in the tone of your body quickly. and safety. Accelerate the weight through the concentric phase of contraction. Exercise the large muscle groups first. you should add in ten minutes per day three times per week at least.
not just specific areas. but not more than 96 hours. For example. to progressively overload his muscles. and follow the principles of exercise previously outlined. Sandbags may seem unusual but have some advantages. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. or partners. . Alternate pulling and pushing exercises. there are limits to the type of training that can be done. cool down. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. sandbags. the development of strength does not require expensive equipment.Allow at least 48 hours of recovery between workouts. Exercise Programs When developing strength programs for people. to let the body recover and help prevent over training and injury. Never increase the resistance used by more than 10 percent at a time. and single-leg squats are examples of exercises which use a person's body weight. Sandbag exercises are very effective in strength-training circuits. Although many towns have excellent strength-training facilities. The availability of facilities may vary. the result is largely the same. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. three times a week. follow triceps extensions with biceps curls. However. As with all training. They can improve an untrained athlete's level of strength. but the rest of the body must also be trained. athletes should warm up. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. All that is required is for the athlete. Train the whole body. safety is a critical factor. Ensure that every training program is balanced. dips. situps. Concentrating on weak areas is all right. Pull-ups. it is unreasonable to expect that all folks can use them on a regular basis. pushups. Whether the training uses expensive machines. The weight of the bags can be varied depending on the amount of fill. Progress slowly.
and foods are consumed with the intention to build the body's metabolism and increase mass. increased caloric intake. and rest. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Weight training 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. Workouts are designed to focus on certain muscle categories. The longer the partners work together. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. the negative part of each exercise should take at least as long to complete as the positive part. More than one exercise per muscle group may be used. It is achieved through muscle conditioning. Weight training uses a variety of specialized equipment designed to target specific muscle . Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. weight training. As a general rule. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. the second half of each repetition as the exerciser returns to the starting position). Following are descriptions and illustrations of several PREs. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. They must communicate with each other to ensure that neither too much nor too little resistance is applied. the more effective they should become in providing the proper resistance for each exercise. This section will focus on weight training for body builders. The speed of movement for PREs should always be slowand controlled.
It involves a manipulation of the numbers of reps. sets. they are both similar to each other. size. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. dumbbells. EXERCISES . If you don't use good form in weight training. Building up slowly allows muscles to develop appropriate strengths relative to each other. the overall tone of that muscle will grow over time. exercises. If you want to undertake it yourself. If you are a beginner at weight training. Personally I have never used a personal trainer or even a training partner. you should not just "jump right in". Different weights will give different types of resistance. Weight training is one type of strength training using weights as the primary force to build muscle mass. pulleys. exercise types. Another form of weight training is resistance training. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. and weight depends upon the desires of the body builder. Some of your muscles might be naturally stronger than others. When your muscles are resisting a weight. we'll define some common exercises for clarification. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. While they are not exactly the same. Equipment used in weight training include barbells. sets. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. and weight moved to cause desired increases in strength. The basic principles of weight training are pretty much the same as those of strength training. endurance. Strength training focuses on increasing muscular strength and size. I find I can concentrate better working out by myself. tempo. Some people refer to weight training as strength training. or shape. You need to build up your strength and over-working your muscles can cause more harm than good. Most gyms offer the services of a personal trainer that comes with the membership fee. First. you risk muscle injury which could hinder your progress. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body.groups and movements. These trainers can suggest specific workouts for you to begin with. The specific combination of reps.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. military raise. If you are going to join a gym. . This exercise can also be performed with dumbbells or seated on a weight bench.Hold a barbell with hands a little closer together than shoulder width. This can also be done with straight bar. let's look at a couple of sample workouts. The exercises listed above can be done either in a gym or in your home. they will have many specialty machines that will work specific parts of your body. Press bar overhead to arm's length. front dumbell raise Standing Military Press For this exercise. Lie on an incline bench and position your head at the top. Stand with your legs about shoulder width apart and lift the barbell to your chest. Return to the starting position. side dumbell raise. seated or standing or with 2 dumbbells and your palms facing in. dumbell press. shoulders military press. front barbell raise. you will use a barbell. Now that you know what exercises to do. 2 dumbbells. Keep your upper arms close to your head. Press the bar to arm's length over your head. Lock your legs and hips and keep your elbows in slightly under the bar. Employees at the gym can help you with proper use of the machines.
keeping it close to your body. Let the bar hang straight down in front of you.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin. Keep your body and wrists straight. .
Don't swing! Front Dumbbell Raise . depending on what you want to work most. Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward.
Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. palms facing backward. lower the weight while simultaneously lifting the weight in your right hand. Then slowly lower them back down to your side again.Stand with a dumbbell in each hand. Don't lean forward while doing this either or you risk injury to your back. but not quite locked. Your feet should be about shoulder width apart. Hold a dumbbell in each hand with your palms turned toward your body. Make sure you are lifting the dumbbells up rather than swinging them up. so that both arms are in motion at the same time. controlled motion. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. . Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. With a smooth. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.
look straight ahead instead of at the floor so you can keep your back straight. Hold two dumbbells with your arms hanging at your sides. Before starting. Concentrate on pulling your elbow back as far as it can go. Droop your shoulders down as far as possible. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. .back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Raise your shoulders up as far as you can go then slowly return to the starting position. The dumbbell should end up roughly parallel with your torso. Switch arms after one set. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Your back should be flat and almost parallel with the floor. Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body. Tighten your abs to keep your body from turning to the side as you lift the dumbbell.
Once you reach the bottom position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Return slowly to the upper position. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. 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.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. This can also be done with your knees slightly bent. Stiff Leg Barbell Place a barbell on your shoulders. You can also use a wider stance to work the inner quads even more. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Firmly grip the bar with your hands almost twice your shoulder width apart. . press the weight up back to the starting position. You can put your heels on a 1 inch block to further work the quads. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. not your neck. until your upper body is parallel to the floor. Keep your back as straight as possible and your chin up. Standing Calf Raises This can be done with a specific machine found in a gym. Keep your head up and your back completely straight. This can also be done holding a barbell. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. or adapted for use without the machine.
Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Your foot should be far enough in front of you so that when you bend your right knee. Reach one foot back and place your toe on the box. Keep your head and neck in line with your torso so that you are looking forward. your knee should be directly over your toe. your shoulders should be directly over front foot. bend your knee (of your front leg). your hips should be sitting back.the higher the box. Grasp the barbell with both hands with a wider than shoulder width grip. then slowly straighten your legs and raise your body back up to a standing position. your thigh and lower leg form a right angle. leading with your head and chest. the more difficult the exercise. If you have difficulty lowering yourself down this far. Pause briefly in this position. Slowly bend your knees. and your chest should be directly over the middle of your thigh. lowering your hips so your rear knee just clears the floor. and straightening your leg. Keeping your front foot flat on the floor. and lean forward slightly at the waist. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Now. At this point. Your shoulders should be directly over your front foot. then switch legs and repeat. Return to the starting position. lower yourself until the knee of your front leg is bent 90 degrees. raise yourself by pushing your hips slightly forward and up toward the ceiling. At this point. or alternate legs for each rep. Position your right leg forward in a long stride. Keep your back tight and your chest out throughout the entire exercise. Lunges Place a barbell on your upper back. Lift your chest up and look straight ahead. Keep your opposite foot flat on the floor and point your toes forward.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Complete a full set. Stand up straight. Place a barbell behind your head at the base of your neck. sit your hips back (like you are going to sit in a chair). 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. Mid Section .
controlled movement .Crunches Lie flat on your back with your feet flat on the ground. and your lower back should remain on the floor. or resting on a bench with your knees bent at a 90 degree angle. Continue to push down as hard as you can with your lower back. place them three to four inches apart and point your toes inward so they touch. Begin to roll your shoulders off the floor. Focus on slow.don't cheat yourself by using momentum! Workout Routines Bulk Up . Your shoulders should come up off the floor only about four inches. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. If you are resting your feet on a bench.
This can be simple stretching as you get your body ready to work. repeated over and over on a weekly basis.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. You can progressively increase the amount of weight you lift as you get stronger. Beginners. This plan is just a suggestion. With any workout. Again. 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. it's important to start out slow and not push yourself beyond your limits. This can also be simple stretching exercises and deep breathing. you need to start out with some warm up exercises. You can adapt it as needed to suit your workout goals. A warm-up session prior to working out can not only help get your body ready for exercise. 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. As a beginner. get sore but bounce back quicker since the muscular damage isn't as severe. 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. don't worry. but your mind will get prepared as well. on the other hand. you can work out more frequently than more advanced body builders. two-steps-forward. you learn to push your muscles harder and inflict more damage that takes longer to recover from. .Upper Body For the following exercises. You should also have an appropriate cool down period after you are done working out. The reason is simple: as you get more experienced. begin with two sets of 10-12 reps each. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about – a continuous cycle of one-step-back. Day 1 . If the word "damage" makes you flinch.
Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.Lower Body and Abs Again.Rest Day 4 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.12 reps each • Chin ups (get assistance if necessary) .Upper Body Increase your sets to 3 doing 10 .
Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. . consider starting out with a two or three day plan. Keep in mind that you won't get results as quickly with a fewer day workout.Back. it can still be effective. Here is a sample three day workout. and Abs Do three sets of 12-15 reps each.• 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 . • 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 .Rest If a four day workout plan is too much for you. but if you need to start out slowly. Day 1 . Chest.
Biceps. During training. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. . This is to make sure that you have enough energy to make it through your entire workout. By doing this. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . 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. When you consume protein and carbohydrates prior to a workout. Many people opt for a protein shake and a bowl of rice. your body can take advantage of that extra blood flow and work the muscles more efficiently. you should eat some protein and carbohydrates. but you can choose whatever foods you want to get what you need.Legs and Shoulders Do three sets of 12-15 reps each. Triceps.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . there is increased blood flow to the muscles.
coordination. On the second set. athletes' . Circuits can also be designed to concentrate on sports skills. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. It's also a good idea to do your first set with very little weight. The goal is to add weight until it's difficult to complete 8-12 reps. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. flexibility. you want to build your body. 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. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. 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. Circuit training is a term associated with specific training routines. and speed. These include cardio endurance. Be sure and rest between sets to allow your body to adjust and recover. Remember. add a little weight and do the exercise again. not lift weights. This is to get the blood flowing through the muscles. Circuits can promote fitness in a broad range of physical and motor fitness areas. Usually that's around a minute or two. It describes calisthenic exercises for developing strength. strength.It's a good idea to keep track of your workouts and how many sets and reps you are doing. If you find that it's just a bit too easy. endurance. be sure to take note of how long it took you to get to that point. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. and flexibility. This could be a little time on a treadmill or walking. muscular endurance. try more weight.
the free circuit requires little supervision. The time is monitored with a stopwatch. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. doing a fixed number of repetitions at each station. athletes work at their own pace. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Each has distinct advantages. Almost any area can be used.Keep the time for completion the same. . and any number of athletes can exercise for various lengths of time. number of stations. there is no set time for staying at each station. number of athletes. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. number of time. Aside from this.Increase the number of times athletes go through the circuit. Fixed Circuit In a fixed circuit. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. and sequence of stations.common tasks. In addition. a specific length of time is set for each station. and athletes rotate through the stations on command. Free Circuit In a free circuit. the quality and number of the repetitions done should be monitored. At the same time. number of stations. but increase the number of repetitions. it can provide both fun and a challenge to any athletes' physical and mental abilities. . There are three basic ways to increase the intensity or difficulty of a fixed circuit: . circuits can be organized to exercise all the fitness components in a short period of time. . These are discussed below. Progress is measured by the time needed to complete a circuit. and no signal is given to move from one station to the next. or any combination of these. These include the time.Increase the time per station along with the number of repetitions. number of times the circuit is completed.
The whole workout takes less than 45 minutes including warm-up and cool-down. When a fixed circuit is run. Another option is to have four rotations of the circuit. Having enough equipment reduces bottlenecks. Number of Times a Circuit is Completed To achieve the desired training effect.Time One of the first things to consider is how long it should take to complete the circuit. Number of athletes If there are 10 stations and 40 athletes to be trained. developing lower-body strength) needs as few as six to eight stations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. As athletes become better conditioned. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. and poor results. The exercise time at each station may be reduced to 20 seconds the second and third time through. in this instance a rope jumping station must have at least four jump ropes. the time at each station should always be the same to avoid confusion and help maintain control. Consider also the time it takes to move from one station to the next. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. and taking 15 seconds to move between stations. exercise periods may be increased to 30 seconds or longer for all three rotations. On the other hand. After the warm-up. . the athletesm should be divided into 10 groups of four each. slowdowns. exercising for 30 seconds at each station. athletes may run through the circuit three times. a circuit may have ten stations. For example. A circuit geared for a limited objective (for example. Each station must then be equipped to handle four athletes. athletes may have to repeat the same circuit several times. Further. Difficult exercises can be alternated with less difficult ones. respectively. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. circuits to develop both strength and cr fitness may have as many as 20 stations. It is vital in a free circuit that no athlete stand around waiting for equipment. For example.
but it may have as many as 20. improving cardiorespiratory endurance may be the top priority. After deciding how many stations to include. increasing muscular strength may be the primary objective. Arrange the Stations A circuit usually has 8 to 12 stations. he should not limit the circuit to only these activities. exercisers may follow . For example. For example. He can choose from the exercises. calisthenics. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). grass drills. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. in a circuit for strength training. However. conditioning drills. in a strength training circuit. On the other hand. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. For example. while muscular endurance work may be secondary. Imagination and fun are important elements in developing circuits that hold the interest of athletes. The six steps below cover the most important pects of circuit development. and guerrilla drills described in this section. the same muscle group should not be exercised at consecutive stations. the designer must decide how to arrange them.
instructions for the stations are written on the signs. the number of stations. spreading the stations too far apart may cause problems with control and supervision. he may do this in several ways. If the designer wants to include running or jogging a certain distance between stations. The necessary equipment is placed at each station. In some cases. and all other useful information. they may run laps or run between spread-out stations if space is available. #########show exercises . If some exercises are harder than others. The sketch should include the activity and length of time at each station. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. By not exercising the same muscle group twice in a row. 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. The choice of exercises depends on the objectives of the circuit. each muscle has a chance to recover before it is used in another exercise. Select the Training Sites Circuits may be conducted outdoors or indoors. The choice of exercises for circuit training depends on the objectives of the circuit. Outdoors. However. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. Another approach might be to alternate between upper and lower body 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 pushing motion of a bench press with the pulling motion of the seated row. athletes may run five laps or for 20 to 40 seconds between stations. In the gymnasium.
For example. SAFETY FACTORS While injury is always possible in any vigorous physical activity. because of predisposing conditions or injuries. and strength. Poorly-coordinated athletes. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. use 50 counts per minute unless otherwise directed. knee bender. On the other hand.Calisthenics Calisthenics can be used to help develop coordination. on the other hand. cardio and muscular endurance. squat bender. parallel bar dip. Few exercises are inherently unsafe. such as trainees. a conditioned athlete may use multiple sets of flutter' kicks with good results. lunger. may find certain exercises less safe than others. some people. Although calisthenics have some value when included in a cardio circuit or when exercising to music. some of the calisthenics listed below may be done in cadence. for the average athlete who is of sound body. few calisthenic exercises are really unsafe or dangerous. and strength. for the average athlete. With a slow cadence. and side-straddle hop can best be used in the warm-up and cooldown periods. Calisthenics can be used to exercise most of the major muscle groups of the body. will derive the greatest benefit from many of these exercises. and directions are provided below with respect to the actions and cadence. However. flexibility. . Also. However. following the directions written below will produce satisfactory results with a minimum risk of injury. athletes with low fitness levels. The keys to avoiding injury while gaining training benefits are using correct form and intensity. shouId not do the advanced exercises highly fit athletes can do. the possibility of straining the lower back increases. These calisthenics are noted. Use good judgment before performing these exercises. flutter kicks are an excellent way to condition the hip flexor muscles. They can help develop coordination. flexibility. and chin-up/pull-up. without support. Finally. sit-up. with the lower back properly supported. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. Exercises such as the push-up. use 80 counts per minute. When doing exercises at a moderate cadence. however. Nonetheless. Cardio Vascular and muscular encurance. calisthenics such as the bend and reach.
Using such exercises for unconditioned athletes increases the risk of injury and accident. Some athletes complain of shoulder problems resulting from rope climbing. if athletes are working the same muscle groups and/or fitness components. horizontal ladder. a certain level of muscular strength is needed to do them safely. For example. Also. progressive manner. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. wheelbarrow. If this type of action is performed.The key to doing calisthenic exercises safely is to use common sense. This is especially true if someone has had a previous injury to the back. The following are key points for ensuring safety during stretching and calisthenic exercises: . athletes can benefit from doing partner. The day after a "hard" training day. Such a program has variety. However. Therefore. ballistic (that is. not conditioning drills done to cadence. develops all the fitness components. The best technique is to train alternate muscle groups and/or fitness components on different days. athletes should progressively train to build up to these exercises. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. and crab-walk exercises. athletes can do running at THR with some light calisthenics and stretching. These exercises are beneficial when the athlete is fit and he does them in a regular. if the Monday-Wednesday. they should work them at a reduced intensity to minimize stress and permit recovery. Programs that try to do too much too soon invite problems. slow stretching exercises. at the same time. Progression and Recovery Other important principles for avoiding injury are progression and recovery. and follows the seven principles of exercise while. it minimizes injuries caused by overuse. should be used.Friday (M-W-F) training objective is cardio vascular fitness.resisted exercises followed by a slow run. To ensure balance and regularity in the program.
. CALISTHENIC EXERCISES The following are some common calisthenic exercises. Start by working in exercise through aerobics and strength training into your day.A combination of spinal rotation and bending should generally be avoided. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. if done. Your Overall Body Fitness Plan To improve the physical fitness of your body. . Visit your local recreational center or community center. ballistic (bouncy or jerky) stretching movements. During your favorite show. take them with you.Stretch slowly and without pain and unnatural stress to a joint. you need to give it the physical movement that it needs. consider these easy and fun ways to get in the exercise that you need. • If you can't leave the television. You can even start doing these things at home. This is a great way to get in some quality time away from the television. Use static (slow and sustained) stretching for warming up. You get the exercise you need without missing your television program and time will fly by. However. . too. This means feeding it the right regimen of movements. which will make the process easier and even more enjoyable. cooling down. . • Do it with a pattern.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. controlled movements with little or no extra weight. use only slow. To make it even better. ride the bike. head out for a walk with your spouse for a few minutes. If you can't leave the kids. use a stationary bike.
Make it your goal to actually put together a workout that you enjoy. Your overall body fitness means exercise and movement. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. you will come to enjoy exercising. disease-free joints. It involves the ability to move a part of the body through the full range of motion allowed by normal. tests can be used to assess flexibility in the hamstring and low-back areas. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. to loss of flexibility. . A simple toe-touch test can be used. When you begin to add these into your day. running.• Do sports and other physical activities that you enjoy. Good flexibility can help an athlete accomplish such physical tasks as lifting. Because people differ somewhat anatomically. Flexibility is a component of physical fitness. Stretching should not be painful. you'll probably find every excuse not to do them. However. loading. in part. Flexibility is the range of movement of a joint or series of joints and their associated muscles. comparing one person's flexibility with another's should not be done. Yet. but it should cause some discomfort because the muscles are being stretched beyond their normal length. No one test can measure total-body flexibility. climbing. and physical work with greater efficiency and less risk of injury. martial arts. These areas are commonly susceptible to injury due. People with poor flexibility who try to stretch as far as others may injure themselves. Swimming. It will make all of the difference in how effective it is for you. 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. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test.
To counter the reflex. 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. This lets the lengthened muscles adjust to the stretch without causing injury. Stretching Techniques Using good stretching techniques can improve flexibility. not days. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. These are described here and shown later in this section. Set your stretching goals over a period of weeks or months. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. and ballistic. You may weaken the muscle. The athlete assumes each stretching position slowly until he feels tension or tightness. If you overstretch you can injure the muscle and end up decreasing your flexibility. . Every muscle is subject to the myotatic reflex. the easier it is for the muscle to adapt to that length. proprioceptive neuromuscular facilitation (PNF). requiring a long slow recovery process. Static stretching should not be painful. This is the tension you feel during stretching exercises. by limiting range of motion and preventing the body from hurting itself. stretching must be slow and deliberate. Without it. The reflex opposes changes in muscle length. Although an important safety feature. but no pain. When a muscle lengthens beyond a certain point. especially during a sudden or extreme change. passive. It is a safe and effective method for improving flexibility. for best results. it can be an obstacle to athletic development. When pain results from stretching. and it prevents strains and tears. the myotatic reflex causes it to tighten and attempt to shorten. our muscles would be allowed to overextend and tear. The athlete should feel slight discomfort. 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). There are four commonly recognized categories of stretching techniques: static. This lengthens the muscles without causing a reflex contraction in the stretched muscles.
Although this method may improve flexibility. Other key points include: • Consult your doctor before starting any exercise program. • Complete a large muscle warm-up such as brisk walking. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. to help him stretch. • Don't bounce or jerk when you stretch. and with proper form to avoid injury. This is especially important if you've suffered a previous injury that may be affected by flexibility training. jumping jacks etc. such as a towel. for five to ten minutes before stretching to warm up the body. or rubber tubing. bike riding. Bouncing causes the muscles to tighten and increases the risk of injury. including one increasing your flexibility. Safety Guidelines Stretching is only beneficial if done properly. or dynamic. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. This produces a safe stretch through a range of motion he could not achieve without help. Stretch gradually. it often forces a muscle to stretch too far and may result in an injury. BALLISTIC STRETCHING Ballistic. Individuals and units should not use ballistic stretching. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. • Devote several minutes to stretching three to five days a week. and as part of a warm up for any athletic activity. . pole.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. Gently stretch to a point of tension and hold.
start slow & don't over do it. • You should never feel pain in your joints during stretching exercises. circulation. This causes a gradual increase in the heart rate. A mild sensation of pulling should be felt in the target area. Type: Use static stretches. assumed slowly and gradually. A recommended sequence of warmup activities follows. then stretch further and hold that new position for 20-30 seconds. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Athletes should do these for five to seven minutes before vigorous exercise . Stop if you feel any pain. allow some time to see results. stop immediately and consult your health care provider. not pain. 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. Be patient. Do them during the cooldown to help maintain flexibility.• Don't hold your breath. • Hold the furthest point of any stretch for a few seconds. If you do. FITT Factors You should include stretching exercises in all of your workouts. breathe normally and deeply with a feeling of relaxing the body. . blood pressure. • If you're a beginner. Remember. and increases the temperature of the active muscles.Slow joggin-in-place or walking for one to two minutes. it took years to get tight. • Hold each stretch with a feeling of lengthening the targeted muscles. . Frequency: Do flexibility exercises daily. The following FITT factors apply when developing a flexibility program. • Don't overstretch. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury.
Hold each stretch position for 10 to 15 seconds.Slow joint rotation exercises (for example. for example. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. arm circles. The following information explains the importance of cooling down and how to do it correctly. as described in another section. and do not bounce or bob. For example. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. . Work each major joint for 5 to 10 seconds. This helps prepare the neuromuscular pathways. . knee/ankle rotations) to gradually increase the joint's range of motion. lift a lighter weight to warm-up before lifting a heavier one. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. as this can be very dangerous. static stretching of the muscles to be used during the upcoming activity. and stretching exercises should be a major part of both.. one should walk for one to two minutes.Do not stop suddenly after vigorous exercise. thereby reducing blood flow to the heart and brain.Slow.Calisthenic exerciese. to increase the intensity level before the activity or conditioning period. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. The warm-up increases the flow of blood to the muscles and tendons. It also increases the joint's range of motion and positively affects the speed of muscular contraction. . thus helping reduce the risk of injury. . Stopping exercise suddenly can cause blood to pool in the muscles.Slowly mimic the activities to be performed. . After running.
The muscles are warm from activity and can possibly be overstretched to the point of injury. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. .Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Athletes who are overweight should follow a fat loss program. There are also height to weight and circumference ratio's but these are the least accurate.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. This may provide better movement and less friction in the joint. However. this method is very time-consuming and expensive and usually done only at hospitals and universities. . You may also work on it at home. Use partner-assisted or PNF techniques. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Such programs include sensible diet and exercise regimens. Stretching is one form of exercise that takes very little time relative to the benefits gained. Be careful not to overstretch. Rotation Exercises Rotation exercises are used to gently stretch the tendons. 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.. The following exercises should be performed slowly. if possible. ligments.
you can do it with lots of favors that you AND your children will enjoy. Think of your diet as being free. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. You Are What You Eat. only a small percentage of their total body mass may be fat. . Although that sounds even worse. here. People always want to know if a particular food is good or bad for them. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. you may not necessary be over fat. But. chips. dieting is something that is simple to do healthily even if you can't live without certain foods. which is best accomplished by a combination of eating less and exercising more. too. No single food choice is necessarily a bad choice. 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.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Take a look at the weight allowed for your height as shown in Table 1. Yet. with all of the comfort that you want and need. This exercise program meets the requirement to be physically active everyday. and height. You need a diet that is actually a way of eating. full of taste and adventure. Losing one to two pounds a week is a realistic goal. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. You can do it even when you are in too much of a rush and don't have time. open. If you exceed the weight listed for your height. Poor choices like a lunch of soda. What you need to accomplish through a diet is to train your body to eat healthily. Don't think about a diet that's taxing. gender. And. it's time to starting making some changes to your lifestyle. limiting or boring. However. If you don't fall into the well-muscled category. we aren't talking about a diet to lose weight. We aren't talking about a diet that you will go on to lose weight and then come off of later. not a temporary thing but a permanent thing. Too many bad choices over time can accumulate into a poor diet. troublesome.
They don't cause you to gain weight like others. . it won't perform the right way. • Your body does not heal as quickly from injury. They provide antioxidants to a high level that helps to heal your body. • You are more prone to limitations physically as well as mentally. 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. • Your blood pressure rises. fats. the food that you consume is the fuel that your machine needs. and they are very low in calories meaning you can eat more. • Whole grains are also an important product of a healthy diet. If you consume the wrong foods all of the time. your body can become ill faster and with greater intensity. But. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. and sugars that can cause you health issues. In our machine look at the way that food works.What's Healthy? The foods that you need play a significant role on your health. • Without nutrition. • Fruits are sweet so they can solve the sweet tooth. improve your physical fitness from the inside to the out. In the way of your body. If you don't give it quality food. whole grains give you so much more health. 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. healthy food is just as important. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. Unlike "white" foods. All sorts of problems arise from not eating a healthy diet of food. your body will not be able to perform as well as if you gave it the highest quality foods. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. your heart rate increases to unhealthy levels.
Your doctor may have additional or different recommendations for your health. All foods and drinks should be noted! . Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. you need to take into consideration the location that you are right now. improving these five areas is all you need to do. Consuming enough water means that you'll system is hydrated. 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. He or she may recommend a diet that is different for your specific health issues. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. take note of how a normal day or week goes for you. too. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. causing you to keep in all that you can. Dieting To Lose Weight Finally. • Meats are important parts of the diet. Those that do not get enough fluids end up having a body that retains water rather than having less. If you are dieting and need to lose weight. What do you eat for breakfast. If you don't do anything else. Spend one or two days recording the foods that you eat in an average day on a piece of paper. The good news is that you don't often need a lot of work to make them happen. you're eating less and that you aren't getting as many calories from other liquids. Where Are You Now? When it comes to improving your diet fitness. 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. you need to reduce this amount to at 1500 to 1600 calories per day. 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. The average person should consume about 1800 to 2000 calories per day.• Water intake is also important. if you need to lose weight. In addition. The body goes into dehydration mode. You need protein but you shouldn't want to get it from fatty meats.
For example. 3. 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. sour cream and butter just because you love the taste. Look at your list of foods and see how many of them are high in transaturated fats.2. 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. that's a different story. there are several key things for you to address. 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. though. you can find ways to get much of the same taste without a lot of the calories. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . determine if there is a better way for you to get the foods that you like. Next. find out why it is that you can't give them up. How often did you eat without actually being hungry but being instead bored. If you love your mashed potatoes loaded with gravy. 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. you may have an emotional attachment to the foods. Don't worry. Being honest with yourself is important. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. For example. anxious. If you just love the taste. are you connected with that big slice of apple pie because it was your favorite growing up. Figure out how many calories you are consuming in an average day. 4. you need to address this emotional problem. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. they aren't all bad! First. If you need apple pie to feel safe.
But. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. here is comes. If you can not commit to making changes here. Here are several key areas to make changes and exactly how you should make them. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. Yet. You should know what types of foods you can not eat. This section of our book is long for a reason. remember moderation is the key factor in real diet fitness health. If you don't know you should talk to your doctor about this. If you are a diabetic. We've already talked about what foods you need to eat for a healthy diet. 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. The awful. For example. instead of eating it every few days make it the reward that you get for a week of good eating. limiting diet that's going to make your taste buds go permanently bland is up next.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. 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. 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. your diet fitness can threaten your life through disease and even early death. use it in a different way. high cholesterol foods that you currently are eating. now you need to consider how you will make changes that you can actually live with. . How Can You Improve? Okay. Indeed you may want that slice of apple pie. That's exactly what you need to strive for here. One limit to this is when the food itself is detrimental to your health condition. There are certain times in life that foods become prime suspects to leading to health risks. if you give it a try you may find that you like these foods better than you do the high fat. Food isn't worth the risk of your life. and therefore you can improve your health overall. Don't fret about the foods you love.
Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. 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 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. there are various foods that can help you to improve your hearts health. 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. In addition. And. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. richer and brighter the color is. 1. 2. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. you are in a hurry and who has time to chop up vegetables? Well. Consume more fish. replacing the vegetable oil in your diet with olive oil. You should try to consume at least 2 to 3 servings of fish per week. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. Or take a supplement of fish oil. there are reasons why an investment in a bit more time here can literally save your life. For this. try other flavor additions to your dishes. Yes. the more antioxidants are in it. For example. Antioxidants can help to transform your health. Garlic is a great antioxidant for your heart too. . Reducing the amount of sodium that you take in is also a key factor in improving health. The darker. Instead of using a lot of salt. in moderation can improve your health.Heart Health Improving your heart's health is essential. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. they help to remove toxins from your body which means a reduction in risks of cancer. eat lean cuts of meat. They can help to unclog your heart's arteries from cholesterol.
Meats. 4. Add one new recipe to your diet each week. and sugars in the foods that you eat. Reduce the amount of fat. 6. 2. Eat more fish. 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. but replace at least part of it with ground turkey or pork. Start looking for leaner cuts of meat.Many foods that are pre-made contain high amounts of preservatives. Replace white rice and pasta with whole grain. Learn to read labels so that they tell you what's in the foods you eat. One good switch is with ground meats. Replace white bread with whole grain bread. Visit the website of the American Heart Association to get heart healthy recipes. Some of these preservatives can clog up your heart. It adds weight to your body and it causes all types of health risks later in life. cholesterol. unhealthy foods with foods that are better for you. then. 5. No food in one sitting should be a larger quantity than the size of your palm. eggs and other fresh products usually line the walls of the building. no frozen entrees. Avoid the aisles and you'll improve your health overall. or products that are placed in foods to keep them fresh and looking good. This single movement alone will improve your health considerably. salts. milks. Try to look for ways to improve your current recipes through replacing butters. 3. chicken and pork over beef. Remember. No boxed dinners. eat a bit slower. butter or creams. Reduce portion sizes. The produce section is your friend filled with riches. You won't notice the taste difference. Look at labels. Don't reach for beef. To help you to not feel hungry. is to visit your grocery store and walk around the outside aisles only as much as possible. . meats that are high in saturated fat are clogging your heart. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. we'll make it simpler for you. can lead to increased health risks for cancer and they put the pounds on. Remove soda from your diet. Eat more fruits and vegetables. The trick you should follow. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Look at your grains.
the foods you eat can make a huge difference in the effectiveness of your program. To have enough energy to perform your workout. Many people don't pay enough attention to the types of food they eat. Glucose can be made from protein. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Dropping just a small amount of weight means that you need to eat less and do more physically. but that requires the breakdown of body protein from muscle. your body will start breaking down muscle tissue for glucose. Don't make sacrifices here for speed. you'll need a lot of different nutrients. Remember. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. convenience or habit. Food is a requirement to living and a healthy diet is an essential part of living a long life. Carbs Carbohydrates are the body's main source of glucose. One of the most important would be carbohydrates.If you need to lose weight. Glucose also provides energy for your brain and making blood in your body. Glycogen is the principal form of energy that is stored in muscles. then you need to consider a calorie reduction. When your muscles are filled with glycogen. While you may love food. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. they both look and feel full. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. If you're not eating enough carbohydrates. But food is very important in a body building program. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. you will get into the habit and will eventually love the differences you have made. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Calories are tiny bits of energy that your body uses to perform work. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Food supplies us with calories. while making changes at first is a challenge. .
it is also the best time to load up on carbs. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. sugar and refined foods such as white bread and white rice . the amount of carbs that should be taken in by multiplying their body weight by three. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Divide your carb meals into six servings throughout the day. it can prevent muscle catabolism while promoting anabolism. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. you must consume enough fiber in your diet.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. For men. Honey. After training. Along with carbs. and brown rice. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. If you have not been working out. the intake of simple carbs can stimulate fat storage. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. 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. Focus on unprocessed complex carbs like sweet potatoes. That number will be the amount of grams that should be consumed daily. Eat some simple carbs after your workout and eat more of them. and besides your postworkout meal. and aiding in muscle glycogen formation and growth. The resulting insulin spike is a double edged sword. whole grain breads. . however. state.are digested quickly and easily. Breakfast is definitely the most important meal of the day. For example. Eat about 25% of your daily carbs at this meal. oatmeal. or muscle building. Beans and oatmeal are two excellent sources of fiber.typical simple carbs . If you eat too many carbs in one sitting. potatoes. Blood sugar and muscle glycogen levels are low from your overnight fast. A high carb intake at your post training meal will have less chance of being stored as fat. Your body must replenish these levels before stimulating the fat storing machinery in the body. Women multiply their body weight by two to get their carb gram intake.
your carb intake should decrease. Watch out. then the standard 600g for the next two days. . Eat 50% fewer carbs (300g) for two days. so your body won't need as much. You usually see this in people who are starving. Protein intake exceeds output. your body will store them as fat and increase weight gain instead of muscle mass. and protein is retained in tissue as new muscle is added. If you eat carbs late in the day. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. This is not good because the opposite is now happening. Your energy requirements will also decrease at this time. you will be in an anabolic. repairing. or muscle building. if your protein output exceeds intake you would have a negative nitrogen balance. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Protein Another important nutrient every body builder needs is plenty of protein. 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. If you lose more nitrogen than you consume. Obviously. This puts your body in what is called a catabolic state. burned.As your day wears on. Glucose molecules make up carbohydrates just like amino acids make up proteins. or have a fever. if you consume more than you lose. and then increases insulin levels (ensuring no loss of muscle) on the final two days. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). then 50% more (900g) for the next two days. If you are needing to lose some fat along with building your muscles. and replacing tissues. you will want to rotate your carb intake. injured. For body builders. try varying the volume of intake. That is made possible because proteins are the basis for body structures. The total carb intake is the same. your body will break down muscle tissue to get it. Amino acids are the building blocks of protein. state. On the other hand. Your body is degrading muscle and other body proteins. For example. this is something that you want. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. Protein is involved in growing.
build muscle. Fats are the main source of energy in the body. Ultimately. These are the fats that contribute to heart disease and high cholesterol.An anabolic state is when your body has a positive nitrogen balance. If you are dieting while body building. When calculating the amount of protein you are eating. steak. catabolic means muscle loss. The general rule is to consume daily the same amount of grams in protein as your body weight. cooked 5 oz. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. 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. In body building contexts. concentrate on the complete sources of protein like meat. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. fish. you'll still need some fats in your diet. That way. you'll need the amino acids in protein to work in your body. and eggs. While there are proteins in other foods. your protein intake should increase to 1 1/2 times your bodyweight. Be aware of the amount of protein you are eating and make them work for you instead of against you. To compensate. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. protein can do what it is supposed to do . you'll need to eat more protein to counteract this effect. Fat combines with glucose for energy in order to spare the breakdown of protein. Because of the chemical composition of saturated fat. cooked broccoli 1 c. but if you want to get ripped with your body building program. your body won't grow when it is in a catabolic state. would need to eat 200 grams of protein every day to put the body in an anabolic state. milk 2 T. . you need to focus on the complete sources rather than those that are incomplete. even when you are building the perfect body. your body cannot break it down very well. therefore. The key to fat intake is to stay away from bad fats and only eat the good fat. Many diets have you cutting back on fat and carbohydrate intake. Saturated fat is bad. A 200 pound body builder. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes.
joint pain. so they should be limited. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. These fats are most often found in fish and can have some significant health advantages. and diabetes. So basically. seafood. heart disease. maintain healthy hair and skin as well as providing a sense of fullness after meals. and improve brain function. Trans fats should also be avoided. Elevated levels of LDL can clog arteries and cause heart disease. Fats keep the body insulated. At room temperature. Because they reduce inflammation in the body. You should truly strive to eliminate all trans fats from your diet. 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. they are good for the body builder because they help promote muscle recovery which can be important in the body building process.Saturated fats are commonly found in animal products such as meat. and even Type 2 diabetes. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. . saturated fats are hard and solid. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. fatigue. Fats are actually an important part of any diet. whole milk dairy products like milk and cheese. This type of fat is often used in commercially processed food because they are preserved longer. They are also more readily stored as body fat. fat. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. Omega 3 Fatty Acids can actually help combat conditions such as depression. as well as egg yolks. They can reduce inflammation. Unsaturated fats are easier for your body to break down. These fats are found naturally in foods like nuts and avocados. help prevent cancer growth. Trans fats cause an over activity in the immune system and are linked to stroke. Unsaturated fats are in liquid form as in oils. well. They play an important role in protecting the body's vital organs. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body.
iron and potassium. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. For one. Having higher levels of testosterone can help with your workouts by making you more aggressive. Because your cells aren't holding as much water. alcohol can have a detrimental effect on your progress. you must be careful not to overdo on the fats. 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. There are several reasons why it does this. Many people like a drink or two or even three to help them unwind and relax. Alcohol consumption also hurts muscle growth. it slows down your metabolism hindering your body's ability to process foods. In fact.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. • Use olive oil in salad dressings and when cooking • When baking. Alcohol contains nothing but empty calories. About a 1/2 cup is a good amount. it dehydrates your muscle cells. you will not be as intense in your lifting and weight training. relaxation and growth including calcium. but drinking actually lowers protein synthesis by twenty percent. But when you are a body builder. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. it becomes much harder to build muscle. magnesium. 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. phosphorus. Not only will having a hangover lower your workout intensity. you will want to pay close attention to the foods you are feeding your body. so when those levels are down. Not only that. instead of topping with chocolate or candies. As many know. It has no nutritional value but it does contain high caloric content. . That includes alcohol as well.
then you need a basic mega-vitamin. Water is part of every single metabolic process that the body undertakes. the kidneys can't function properly. creating an anabolic environment needed for muscle growth. then you need even more water to help your kidneys do their work. If the liver is doing some of the kidneys' work. In other words. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Many vitamins are water soluble. In addition. For this to work properly. Without enough water. If you're eating big to gain weight. The caffeine can increase fluid loss. if you're training hard. you won't be doing yourself any good. your skin starts looking soft and puffy. A good diet is essential to an effective body building program. and tea don't count either. coffee.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. • No regular soda! Diet is better for you anyway and doesn't contain sugar . For body builders. Soda. water can help them work. Water is especially important when following a "high protein" diet. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. You can workout with the intensity of a professional. Water flushes out toxins and other metabolic waste products from the body. thinking there's a shortage. Plus. Use artificial sweeteners instead. and water unlocks the power of those vitamins. but if your diet stinks. you need plenty of water. begins hoarding it. as it helps remove excess nitrogen. The liver metabolizes stored fat for energy. When water is in short supply. but for body builders. and you should. This water is stored in extra cellular spaces. and ketones. Contrary to popular belief. urea (a toxic substance). When this happens. drinking water can actually help you shed excess water weight. it burns less fat. some of the load is transferred to the liver. it can be especially important. Water is good for you anyway. you'll need much more. the body. If you're going to be using supplements in your body building program. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. water can actually reduce feelings of hunger. Supplements like creatine work in part because it pulls water in muscle cells. so you're not getting the hydration you need.
• 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
or until the fish easily flakes with a fork. Pour the spaghetti sauce in. Fish filets One 14 oz. Add the chopped onion and mushrooms. Put the all spice. low fat ricotta cheese Salt & pepper to taste 4 boneless. minced or pressed 2 tbsp. drained capers Paprika to taste Rinse fish and pat dry. spinach. Serve. Drizzle with lemon juice. Arrange fish and zucchini in a single layer in a large pan. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Sprinkle with paprika and capers. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Bake at 350 degrees for 30-35 minutes. Pan Broiled Fish 1 lb. Turn fish over. Cover with tomatoes and liquid. In a separate bowl. Add browned chicken. Optional: Garnish with lemon slices. frozen spinach. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. slice in half and flattened Combine the onion. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. or put toothpicks through them. thawed and dried 1 egg lightly beaten 8 oz. Uncover and cook an additional 15 minutes. Serve plain or over brown rice. Ground Turkey Breast Sauce 1 lb. 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. Put a dollop of the mixture into each chicken breast. egg. stirring occasionally. Tie the chicken breasts together with butchers twine. garlic & oregano Arrange fish filets in a single layer in skillet. salt and pepper in.15 minutes. Broil on top rack for 5 minutes. Serve over your favorite type of noodle. and cheese mixture in a bowl. Top on whole wheat pasta or brown rice if desired. Cover and cook over medium heat for 10-20 minutes. Serve. low-calorie Dijon mustard 1 clove garlic. skinless chicken breasts. Can diced tomatoes w/ basil. . spread with mustard/garlic mixture. cover and cook on low for 45 minutes. stir together mustard and garlic.
This is also good cold. Fiery Chicken Deluxe . Mix well and spread over bread. or over some brown rice. beans. mustard. low fat mayonnaise 1 tbsp. and chicken. Cook tuna to desired doneness. Rice & Beans Cooked Shredded Chicken Breast 1/2 . black pepper. 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. Add mayo. Chicken. plain. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Add barbeque sauce and stir together until well-coated. Add tuna with an amount of Worcestershire Sauce that you like. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. and tuna. or just use more egg whites. You can eat this on some whole-wheat bread. Eat plain or on a bed of pasta. combine rice. combine all ingredients and stir until well-mixed. Chop egg whites and add to medium bowl. Add cheese if you like and let it melt after turning the burner off. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Top with lettuce or spinach leaves and second slice of bread. 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. Microwave for approximately 1 minute when ready to serve. Cook to desired texture. barbeque sauce In large bowl or Tupperware. Add tuna and sprinkle with seasoning.1 cup cooked brown rice 1/4 can red beans 2 tbsp.
or bake them for 25 minutes at 375 degrees. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. then let it sit in the refrigerator for 3 .8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Place one asparagus stick on the top and start rolling it. Pre-heat. Dried parsley Juice of 1/2 lemon 1 lb. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. 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. Let it marinate for 25 minutes. Place one slice of turkey bacon on each slice of chicken breast. Cut chicken into two to four thin slices.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. Give the asparagus a quick wash. 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. Once the roll is ready. salt with chicken in a container and really roll the chicken breast around in the mix. Heat wine in a medium skillet over medium heat. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. add the salt and pepper. Add garlic and sauté 1 minute. Add parsley and lemon juice. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. and put the green beans in for 2 . depending on how thick you would like your roll to be. rinsed and patted dry. Fresh bay scallops. cayenne pepper. Makes 2-3 servings Garlic Roasted Vegetables . minced 1 tsp. Cover and cook 1 minute.10 hours (the longer. Put chicken slices in the container. the juicier it will be) This works best with a Foreman-style grill. mustard and honey. Snap off tough ends of asparagus and remove scales with vegetable peeler.
sunflower seeds 2 tbsp. celery. broken into cloves and peeled 1 tbsp. peeled and halved 2 medium onions. Combine with sunflower seeds. Roast for about 1 hour 20 minutes or until tender. sealing with a pleat. green onion. or 3 tbsp. halibut. Salt and pepper to taste. Great with meat. Combine all the vegetables in roasting pan. chicken and fish. chopped 1 green onion. 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. Chicken Salad Roll-ups 1 lb. Makes two servings Fish in Foil 1/2 lb. Workout Energy Salad . diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Spread a little chicken mixture on lettuce leaf and roll up tightly. olive oil In the Oven: Preheat oven to 400 F. Top each piece of fish with tomato. cut in two pieces 1 tomato. Place a piece of fish on each square of foil. drizzle with oil and stir to coat. and pepper. herbs. drizzle with olive oil and stir to coat. dried thyme. fresh. Drink. peeled and quartered 6 shallots. fruit bits. square pieces of foil. and carrot. Repeat until mixture is used up. dried rosemary. julienne 1 carrot. boneless. Serve immediately. Salt and pepper to taste. Roast for about 30 minutes or until tender. On the Grill: Turn barbeque to medium. peeled and cut into 6-8 wedges 1 large garlic bulb. julienne 1 cup dry white wine 1 tsp. or wrap roll-ups in plastic wrap for later use. Sprinkle each with wine. Fold foil edges together. cooked 2 tbsp. and yogurt. dried fruit bits 1/8 cup celery. chopped 1 tbsp. zucchini. or 3 tbsp. Bake for 15 minutes. chopped 4 small zucchini. Combine all the vegetables into a tinfoil bag.6 carrots. fresh 4 tbsp. and place in mixing bowl. peeled and quartered 6 parsnips. skinless chicken. Cut two 12 in.
Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. cucumber. cooked and cut 1 stalk celery. broccoli. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. and sunflower seeds. parsley. Nutrition is very important when you are trying to build up muscle mass. combine steak. In a screw-top jar. combine lettuce. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth.it's time to make the fitness connection In many cases fitness begins with weight reduction. carrots. basil In a medium-sized salad bowl. and diabetes. mushrooms. spinach. mushrooms. mustard. You don't necessarily have to be dieting. sliced Fresh parsley In large salad bowl. In a screw-top jar. sprouts. avocado. torn into bite-sized pieces 1/3 cup spinach. The spin-off is less likelihood of developing heart disease. high blood pressure. . cooked and chopped 1 cup green beans.1 cup lettuce. and shake until thoroughly mixed for the salad dressing. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. and pepper. peeled and sliced 1/3 tomato. celery. yogurt. sliced 1 green onion. green beans. torn into bite-sized pieces 1/3 cucumber. combine the vinegar. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. and pour over salad. Aerobic fitness is related to an individual's body fat. sliced 1/2 cup mushrooms. cut in strips 1 cup broccoli. Arrange salad on a bed of lettuce leaves. and onion. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. The higher the fat. Muscle Density Broccoli Salad 1/2 pound cooked steak. mix olive oil with lemon juice and herbs. tomato. lemon juice. Weight control . Shake vigorously.
(3) A sense of accomplishment.. (2) An improved self-image. b. 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. lifestyle changes. unhealthy. (1) Make a decision to lose weight and shape up. and too strict and will lead only to temporary weight loss. 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) Carry out the strategy. and so on).a. exercise routine. Invest in yourself. (2) Get motivated. Enjoy the payoffs:. Compare the benefits of a sound nutrition with the consequences of crash diets. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. headaches.. (4) A feeling of pride. (3) Develop a strategy (diet. Making nutrition work Improving your nutrition will increase your mileage in many ways. You can even lose weight while improving performance. Stay away from food fads they are usually boring. dehydration. (1) A healthy appearance. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy.
Sound Nutrition: 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)
broil. piece of candy. Braise in covered pan on stove top or pan broil in a nonstick pan.5 liter = 17 ounces . . (1) Use skim or lowfat milk in recipes when making puddings. poultry.7 liter = 24 ounces . (1) TRIM fat from meat. Cook meats on rack so that fat can drain off. and add spices to enhance flavors. The urge to eat the whole thing becomes too great.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . The milk and cheese group.a memo to the cook for cutting calories during food preparation a. (2) Roast. (2) Substitute plain.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. soups. and baked products. sauces. Good cookin' for good lookin . and dry beans group. (3) Remove skin from chicken or turkey. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. You have to make and follow your own rules according to your ability to control what you eat. fish. poultry or fish without adding fat. The meat. or sparerib is too tempting. have a particular food obsession that must be recognized. and diet according to your plan. or simmer meat. Avoidance is one means of control. b. bake. But if you plan your diet. however. Many people. For them trying to eat just a cookie. you can include a favorite high calorie food item as a special occasional treat.
steamed. d. If the meat has been fried (southern style chicken. Check nutrition information label for total calories in each portion. schnitzel). Request diet salad dressing. Remove all the visible fat from the meat. Avoid gravies. or lemon juice for your salad. c. Starchy foods are not fattening when consumed in moderate quantities. and deep-fried food. However. or bake vegetables. (1) Steam. avoid those prepared in cream . remove the coating and eat only the meat. b. (5) Have boiled. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. boil. Substitute lower calorie ingredients. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Dining tips a. sauces. (3) Try lemon juice or vinegar on salads. or baked rather than fried potatoes. skim or peel fat off and discard. Some fruits may be broiled or heated with spices added for flavor. butter. (2) Avoid recipes for baked products that require large amounts of fat and sugar. The vegetable and fruit group. The bread and cereal group. d. and margarine. vinegar. (1) Use less fat and sugar than called for in recipes. broil. Season with herbs and spices. or sour cream. (3) Check ingredient labels for fat and sugar content. (2) Go easy on sauces. c. butter. Cut way back on regular salad dressings.(4) Chill meat broth until fat turns light and solid on top. most restaurants have them. With a spoon or knife. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine.
Keep a food diary and monitor your own intake. noodles.) Sweet wine. . (8) Plan snacks. Avoid rich desserts. . rice. Follow these tips to lose weight and body fat. (3) Take smaller portions (4) Consume less sugar. e. Also. jelly. a few crackers or pretzels.sauces or deep-fried. If you MUST have a snack. baked potatoes with a small amount of sour cream or margarine is a good choice. 1/2 liter Cocktails. Lowfat milk is also a nutritious choice. Low-calorie beverages.25 litre (8 oz. candy. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. . and other sweets. 12 oz. For example. 11/2 oz. or spaghetti are good potato substitutes. European beer. black coffee.6 oz. regular soda. gelatin. pies. cakes. Try a slice of lemon or lime in a glass of ice water.25 liter (8 oz. jam. jigger Dry wine. cookies. have fresh fruits. c. Alcohol calories American beer. ice cream. unsweetened sodas. 4. Plan your food intake and abide by your plan. and mineral water add no calories to your diet. Carry individually packaged sugar substitutes to sweeten beverages. honey. if you must. (1) Eat S-L-O-W-L-Y (2) Consume less fat. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. pastry. Always check your intake for balanced nutrition and total calories. or delicious low-calorie raw vegetables. (1/2 cup) Hard liquor. g. sugar. macaroni.) Food Calories 160 250 165 110 200 300 Educate your appetite a. USE SPARINGLY. b. f.
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. 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. Each teaspoon supplies an additional 20 calories. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 1/2 liter 250 Creamy salad dressing.especially in snack foods. 12 ozs. Lower in fat.d. 2 scoops 200 Potato or corn chips. 1 cup 223 Beer (European). 2 tbs 170 Cashews. soda.) 840 Coke. b. 25 nuts 252 Mixed. 1 ounce package 180 Chocolate candy. 1/4 cup 340 Salted nuts: Peanuts. or sugared beverage. 1 ounce 150 Grapefruit or orange juice. Become aware of how many calories you're consuming.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . Lower in sugar. 160 French fries. creamed. (Each teaspoon supplies an additional 45 calories). Weight control .
Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. c. Get motivated. anger. big bones. or discouragement. This is important if you plan on being successful at losing weight. think of it as something you have chosen to do.3 oz. loneliness. Occupy your time with other activities not related to food. You may be a good athlete now. 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. or I can still workout OK. or Everyone in my family is big it's hereditary. . beef bologna 237 Lean ham 103 1 oz. or Gosh. cream cheese 106 1 oz. Don't be angry that you have to lose weight. Try not to be food centered. If you're serious about losing weight. Forget those old excuses: But I've got a large frame you know. it will be easy to give up these typical excuses. but you want to strive to be the best. I haven't weighed 180 pounds since I was 15 years old. 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. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. so why lose weight? b. Dieting is up to you if you are willing to try.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. Make up your mind to control food instead of letting food control you.
in preparation. unless fat is added in processing. Remember all the work it took to get you to your desired weight. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. minerals. To make sure you get all the nutrients and other substances you need for health. carbohydrates (starch and dietary fiber). such as whole wheat bread or oatmeal may help protect you against many chronic diseases. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Grain products are low in fat. h. No single food can supply all the nutrients in the amounts you need. and Pasta Group: Foods made from grains (wheat. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. and other substances that are important for good health. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). You should consume at least 6-11 servings daily from the base of the pyramid. overeating hurts no one but yourself. e. and different whole grain foods differ in nutrient content. Your body is adjusting to your new eating habits and changes are taking place. Don't let this be wasted effort. For best results. pause halfway through meals and don't stuff yourself. Breads. Different foods contain different nutrients and other healthful substances. and oats) should form the foundation of a nutritious diet. You are always responsible for what you are eating. Stick with it! f. Make your meals last longer. Eating plenty of whole grains. Cereals. Make meals as pleasant as possible even if you are cutting down on what you eat. enjoy flavors. or at the table. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. .d. so choose a variety of whole and enriched grains. Rice. rice. Don't cheat. i. remember. Choose the recommended number of daily servings from each of the five major food groups. g. slow down. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. They provide vitamins. Construct new habit patterns.
Juice that you can see through . which is much smaller than the regular salad served with a restaurant dinner. canned. you should strive for 3-5 servings per day from this group. and dried fruit. A 1/2 cup of cooked rice. tomatoes. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. orange. low fat bagels (pumpernickel. corn and oat bran). such as cucumbers. The lighter colored vegetables. The best choices from this food group are bran cereals. If you choose fruit juice. or a 1/2 cup of chopped. whole wheat). A 3/4 cup of fruit juice equals one serving. and most people eat more. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A 3/4 cup of vegetable juice also constitutes a serving from this group. Breakfast is a good opportunity to eat some fruit. Cook in a microwave. oat bran. The darker the vegetable. spinach. One cup of leafy raw vegetables is also a serving size. collards. cauliflower. Other good choices are citrus fruits. Broccoli. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. cereal. To maximize the vitamin and mineral content of your vegetables. rye. A 1/2 cup of fruit is about the same size as a tennis ball. and celery are mostly fiber and water with very little calories. or cooked fruit. A serving size of raw or cooked vegetables is only 1/2 cup. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. whole grain breads and rice. in addition to providing vitamins and minerals. whole grain muffins (bran. cantaloupe. green peppers. Choose dark green. bananas. don't overcook. Fruit Group: The fruit group. iceberg lettuce. or winter squash are the best choices. vitamins. the more likely it is to have large amounts of vitamins and minerals. also provides fiber. steamer. or minerals. Vegetables are nature's vitamins.Consuming the recommended daily intake is not difficult if you understand serving sizes. or pasta is about the same size as your fist. and stoned wheat and whole grain crackers. strawberries. kiwi. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. and yellow vegetables. carrots. A 1/2 cup of vegetables is about the size of a tennis ball. To ensure that you get essential vitamins and minerals. or wok only until tender crisp. Brussels sprouts. Two to four servings of fruits are recommended each day.
(apple. and Cheese Group: These dairy products are a great source of protein. which can't be made by the body. and beans. A serving size of cooked fish. Most fats and sugars are nutrient poor. and minerals. this group can contain large amounts of fat as well. . Sweets add taste and flavor. grape. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). Oils. however. 1 egg. However. they are referred to as empty calories. frying food in fat (cooking oil) once in a while is all right. One cup of milk or yogurt. Top choices are 1% or skim milk. or grilling. Eggs. or prune juice). Poultry. Many no-fat or low-fat dairy products are available. water. sour cream. it does not mean that you should never eat these items. The milk group. milk. poultry. Meat. a 1/2 cup of natural cheese (Cheddar or Swiss). can also contain a large amount of fat. so you may not get your daily requirement for the essential nutrients. Most people are at one extreme or the other by consuming too much or not enough from this group. or 1/3 cup of nuts. vitamins. a 1/2 cup of cooked dry beans. The serving sizes typically consumed greatly exceed the nutritional requirement. and minerals (fortified by law) especially calcium and riboflavin. fiber. For example. lentil soup. or 2 ounces of processed cheese (American) is considered a serving size. peanut butter. chicken. A better food preparation choice is baking. minerals. Foods from this group are still an important part of a performance diet. Yogurt. or protein. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). a 2 1/2 ounce soyburger. roasting. Fats. and yogurt. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. Two to three servings from this group are required each day. 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. vitamins. Dry Beans. and yogurt. however. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. Fish. low-fat cheese. Like the milk group. The recommended number of servings per day for this group is 2-3. Quick and easy choices include canned tuna. including cheese. This means that they provide nothing to the body except calories. 2 tablespoons of peanut butter. Milk. For this reason. and is easily attainable. 1 ounce of cheese is about the size of four dice. peach nectar. no vitamins.
turkey from the meat and beans group. a sandwich may provide bread from the grains group. and fiber and add undesirable or questionable additives. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. or lean meat. which is a better choice than apple juice. cream. and proteins in food supply energy. If you choose fish. which is a better choice than apple pie. When eating out. and sodium. 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. Choose them wisely. or a favorite dessert. notice that many of the meals and snacks you eat contain items from several food groups. and they help absorb the fat-soluble vitamins A. and they may be just as high in calories. low fat doesn't always mean low calorie. Food processing tends to remove vitamins. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Eating lots of fat of any type can provide excess calories. which is a better choice than potato chips. These foods include high-fat dairy products (like cheese. but choose sensibly. fiber. For example. Snacks and meals eaten away from home provide a large part of daily calories for many people. An apple is a better choice than applesauce. whole milk. Sometimes extra sugars are added to low-fat muffins or desserts. poultry. but most people still eat too much saturated fat. which is measured in calories. Also.Top choices from this group include olive oil. especially saturated fats. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. choose small portions of foods. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. In contrast. butter. However. E. walnuts. and K. increase the risk for coronary heart disease by raising the blood cholesterol. or a cup of low-fat milk or yogurt for a snack. CHOOSE SENSIBLY The carbohydrates. Your pattern of eating is also important. D. High-fat foods contain more calories than the same amount of other foods. ask that it be grilled rather than fried. and carotenoids. molasses. You need some fat in the food you eat. and . Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. so they can make it difficult for you to avoid excess calories. whole grain foods. A baked potato is a better choice than mashed potatoes. Fats supply energy and essential fatty acids. Try fruits. minerals. fats. vegetables. Choose natural or less processed foods whenever possible. berry jams. and cheese from the milk group. Some kinds of fat. for example.
Limit your intake of high-fat processed meats such as bacon. Shellfish. or nuts daily. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. .If you need fewer calories. and dairy fats. Choose dry beans. Fish. Keep your intake of these foods low. sausages. bologna. most nuts. other lean meats. and other cold cuts. Vegetable oils such as soybean oil. . These foods include those high in partially hydrogenated vegetable oils. shortening). Meat.Choose 2 to 3 servings of fish. sunflower. Olive. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. Some fish. or lentils often. lean poultry. and fatty fish like salmon.Choose vegetable oils rather than solid fats (meat and dairy fats. peas. . palm oil. Beans. corn oil. such as many hard margarines and shortenings. such as salmon. salami. taking care to avoid excess calories. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Use moderate amounts of food high in unsaturated fats. fatty fresh and processed meats. Poultry. Try the lower fat varieties (check the Nutrition Facts Label). contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. These foods include liver and other organ meats. 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 . avocados. lard. beans. Eggs. tuna. the skin and fat of poultry. and Nuts . canola. decrease the amount of fat you use in cooking and at the table. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Unsaturated fats occur in vegetable oils. shellfish. and mackerel. and coconut oil. olives. and peanut oils are some of the oils high in monounsaturated fats.regular ice cream). egg yolks. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Trim fat from meat and take skin off poultry.
Try switching from whole to fat-free or low-fat milk. Prepared Foods . some vegetables.Choose fruits as desserts most often. Foods at Restaurants or Other Eating Establishments .. and low-fat cheese most often. .Choose fat-free or low-fat milk. Foods containing added sugars provide calories. .Limit your intake of foods with creamy sauces. Sugars are carbohydrates and a source of energy (calories). This decreases the saturated fat and calories but keeps all other nutrients the same. not the naturally occurring sugars in foods like fruit or milk. but may have few vitamins and minerals. . fruits. Limit ground meat and fatty processed meats.Use egg yolks and whole eggs in moderation.Limit your intake of liver and other organ meats. Sugars and starches occur naturally in many foods that also supply other nutrients. breads.Choose fish or lean meats as suggested above. and add little or no butter to your food.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Choose foods lower in saturated fat and cholesterol. and grains. In the United States. Dairy Products . fat-free or low-fat yogurt. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. . Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. the number one source of added sugars is nondiet soft drinks (soda or pop). and cheese. During digestion all carbohydrates except fiber break down into sugars. marbled steaks. cereals. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Examples of these foods include milk.
Some recipes include table salt or a salty broth or sauce. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. and fruit drinks and fruitades are also major sources of added sugars. Some foods with added sugars. Eating less salt may decrease the loss of calcium from bone. is of concern. You may be able to reduce your chances of developing high blood pressure by consuming less salt. However. normal person. presweetened cereals. Intake of a lot of foods high in added sugars.Sweets and candies. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Never stop learning about your diet and what you put into your body. 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. and sweetened canned fruits. 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. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. the firmest link between salt intake and health relates to blood pressure. Only small amounts of salt occur naturally in foods. Salt (sodium chloride) is the main source of sodium in foods. like chocolate milk. you need to go into it with as much information as you can. Some people add salt or a salty seasoning to their food at the table. There is no way to tell who might develop high blood pressure from eating too much salt. The reasons for switching to a vegetarian lifestyle are many. Not all foods with added salt taste salty. but when you do decide to switch to a meatless diet. You will face no nutritional deficiencies. like soft drinks. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. At present. 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. also are high in vitamins and minerals. Salt is found mainly in processed and prepared foods. . Choose and prepare foods with less salt. consuming less salt or sodium is not harmful and can be recommended for the healthy. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself.
or slaughter by-products such as animal fats. The list can go on and on. eventually reaching the level of a brown rice diet. • Vegan: Does not eat dairy products. Vegetarians not eating anything containing dairy products or eggs are called vegans. fish. Being healthier on a vegetarian diet means spending less on health care. or any other animal product. fish. Consists mainly of raw fruit. The diet progresses through ten levels. There are over 20. shellfish or crustacean. Not all levels are vegetarian. This is the most common type of vegetarian diet. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). The highest levels eliminate fruit and vegetables. A vegetarian does not eat any meat. are well documented. growth hormones and other veterinary drugs that are given to livestock animals. particularly saturated fats. animal foods contain far higher concentrations of agricultural chemicals than plant foods. including sterols. Vegetarians live on a diet of grains. poultry. I have included this section for your personal choice. Vegetarian foods tend to cost less than meat based items. seeds. These drugs are consumed when animal foods are consumed. nuts. antibiotics. etc. vegetables and fruit. . in secondary consumption of antibiotics. game. Plants do not contain cholesterol. The dangers herein. • Lacto-vegetarian: Eats dairy products but not eggs. A type of vegan diet where very few processed or cooked foods are eaten. Being higher on the food chain. • Macrobiotic: A diet followed for spiritual and philosophical reasons. milk and milk products. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. with or without free-range eggs.Animal foods are higher in fat than most plant foods. You might be surprised to know that there are many different types of vegetarians. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. though each level gradually eliminates animal products.000 different drugs. • Fruitarian. eggs. poultry or any slaughterhouse by-product such as gelatin. Whatever your reason for wanting or not wanting to become a vegetarian. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. becoming increasingly restrictive. including pesticides. herbicides. grains and nuts.
Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. They were freaked out by the thought of consuming something that at one time could look them in the eye. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. though their exact meaning can differ. but also how it was processed for human consumption. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. That includes chicken. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Many. The women would grow huge gardens that would provide the rest of the nutrition. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. . because choosing to eat as a vegetarian is such a personal decision. cows. but not fish. In fact. Back then.Other terms can be used in describing various vegetarian diets. The term strict vegetarian may refer to a vegan diet. Somewhere along the way. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Men would kill deer. the food was pure and unprocessed. many years ago. and pigs to provide food for their families. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. people survived on what they could grow or kill. big business began changing the way food was not only distributed. The meat was cleaned and cured without chemicals or preservatives. 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. Persons consuming fish but no meat are sometimes called pescetarians. There really is no single vegetarian eating pattern as you can see from the definitions above.
Initially. This can't be healthy . These two instances . surveys were taken. and other diseases. They have decided that eating pure and natural foods instead of processed foods are the way to go. It's true that the way we process meats can begin in a not so pleasant way. In fact. Plus. Another good reason is that meat is expensive. Meat . Once they are killed.is often associated with higher risks of heart ailments. even before the animals are sent to a slaughterhouse. They are also often injected with artificial hormones to increase meat production. Horror stories include bashing the beast in the head or giving them a shot to the brain abound.are reason enough for some people to give up meat. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.for anyone! Many animals are also infected with diseases due to poor living conditions. Some of us still don't have much concern over our processed foods. Mad cow disease is a very real illness that causes dire circumstances even death. Studies were conducted. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. and results were published that indicated some of these processing procedures weren't as safe as originally thought. 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. . people just accepted the fact that processed foods were a way of life. but others have taken a different turn.especially red meat . Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Then concern began to arise as to how safe these foods really were. 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. It is a lot cheaper to buy vegetarian foods instead of meat. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. elevated blood pressure.
and vitamins are all contained in our foods. fewer dental problems. but keep us from getting sick. Protein. Vegetarians are less susceptible to major diseases that afflict present-day society. As a result. They include: . there can be little doubt that eating a vegetarian diet is a healthier way to eat. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. provide a wider range of nutrients. are healthier. Medical studies have proven that a vegetarian diet is easier to digest. 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. 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. and thus smaller medical bills. Whatever the reason. make less frequent visits to a doctor.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. It's just a more productive and less invasive way to eat that gives way more benefits than not. and imposes fewer burdens and impurities on the body. and their physical appearance is better. calcium. There are six food groups in the vegetarian diet. their bodies are more refined. 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. they live longer. most people choose a vegetarian diet for health reasons. A vegetarian diet is healthy because it is typically low in saturated and total fat. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. and enjoy very productive lives. Vegetarians have fewer physical complaints. Certain components of food help our bodies not only operate more efficiently.
lentils. etc. • Pulses . D. proteins. Evidence suggests that excess protein contributes to degenerative diseases. • Dairy products or Soya products . Most foods contain a mixture of nutrients (there are a few exceptions. tempeh. rye.almonds. All are equally important to our well-being. peanuts. almonds. sesame seeds. • Vegetable oils and fats . supplies vitamins A. rice. brazils. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. some B vitamins and minerals (mostly iron. linseeds. All these nutrients can be easily obtained by vegetarians from other sources. soya protein etc.kidney beans. flour. sunflower. Protein is very important in the diet. • Fruit & vegetables. zinc. veggie burgers. oats.wheat (bread & pasta). hazelnuts. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. lactating or very active). • Pulses: peas. maize. Fish. Women need about 45g of protein a day (more if pregnant. etc. cashews. lentils. Carbohydrate. potassium and phosphorous). beans. • Seeds: sesame. etc. and E. walnuts. • Grains/cereals: wheat (in bread. Meat supplies protein. • Nuts & Seeds . maize (sweet corn). in addition to the above. and the mineral iodine.margarine or butter. pumpkin. • Soya products: tofu. Still. barley. Nutrients are usually divided into five classes: carbohydrates. pasta etc). soya milk. fats (including oil). men need about 55g (more if very active). textured vegetable protein. barley.• Cereals/grains . rye. rice. sunflower seeds.tofu. chick peas. walnuts. oats. We also need fiber and water. fat. pine kernels etc. . like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. Potatoes are a useful cereal alternative. baked beans. although they are needed in varying quantities. vitamins and minerals. it is worth remembering that everything you eat gives you a whole range of essential nutrients. tempeh. millet. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels.
g. Most of our carbohydrates are provided by plant food. any deficiency in one is cancelled out by any excess in the other. porridge. Even those foods not considered high in protein are adding some amino acids to this pool. This is not as alarming as it sounds. Adding dairy products or eggs also adds the missing amino acids. The unrefined carbohydrates. yoghurt (butter and cream are very poor sources of protein). rice. It is now known that the body has a pool of amino acids so that if one meal is deficient. A few examples are beans on toast. Carbohydrates are the body's main source of energy. Complex carbohydrates are found in cereals/grains (bread. Contrary to previous . e. cheese. milk and ordinary table sugar. We can make many of them in our bodies by converting other amino acids. pasta. we don't have to worry about complementing amino acids all the time. It is a normal part of the human way of eating. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. it can be made up from the body's own stores. Because of this. they have to be provided in the diet and so they are called essential amino acids. but when we mix plant foods together. as long as our diet is generally varied and well-balanced. Amino acids are the units from which proteins are made. or rice and peas. There are 20 different ones in all. barley. but eight cannot be made. millet. • Free range eggs. There are three main types: simple sugars. rye) and some root vegetables. Single plant foods do not contain all the essential amino acids we need in the right proportions. The sugars or simple carbohydrates can be found in fruit. such as potatoes and parsnips. oats. muesli. quiche. complex carbohydrates or starches and dietary fiber. macaroni cheese. We mix protein foods all the time. whether we are meat-eaters or vegetarians. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. buckwheat. vitamins or minerals and they are also the main cause of dental decay.• Dairy products: milk. Refined sources of sugar are best avoided as they provide energy without any associated fiber. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet.
with the exception of palm oil and coconut oil. B3 (niacin). Like proteins. • B Vitamins: This group of vitamins includes B1 (thiamin). Dietary fiber or non-starch polysaccharide (NSP). linoleic and linolenic acids. as it is now termed. orange or yellow vegetables like carrots and tomatoes. are best used for frying as the poly-unsaturated fats. fats are made of smaller units. B6 (pyridoxine). pantothenic acid and biotin. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. but a little is necessary to keep our tissues in good repair. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). called fatty acids. refers to the indigestible part of a carbohydrate food. B12 (cyanocobalmin). B2 (riboflavin). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. fruit (fresh and dried) and vegetables. pulses and green vegetables. are termed essential as they must be provided in the diet. for the manufacture of hormones and to act as a carrier for some vitamins. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. The one thing they have in common is that only small quantities are needed in the diet. Two of these fatty acids. . It is added to most margarines. nuts & seeds. This is no problem as they are widely found in plant foods. Fiber can be found in unrefined or wholegrain cereals. leafy green vegetables and fruits like apricots and peaches. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. folate. or in sufficient quantities. like sunflower or safflower oil are unstable at high temperatures. In fact starchy foods are very filling relative to the number of calories that they contain. Too much fat is bad for us. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Mono-unsaturated fats.belief a slimming diet should not be low in carbohydrates. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). such as olive oil or peanut oil.
salad vegetables. The very young. These sources are usually adequate for healthy adults. cereals and bacterial synthesis in the intestine. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. cheese and butter. nuts and seeds (especially sesame seeds). • Iron: Needed for red blood cells. Vitamin D helps calcium to be absorbed. • Vitamin K: Fresh vegetables. It is also added to most margarine and is present in milk. cheese. wholegrain cereals. all leafy green vegetables and potatoes. leafy green vegetables. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. tap water in hard water areas. soya milks. dried fruits (especially apricots and figs). It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. • Vitamin E: Vegetable oil. eggs. molasses. • Vitamin C: Fresh fruit. Found in leafy green vegetables.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. whole meal bread. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. bread. eggs. lentils and pulses. veggie burgers and some breakfast cereals. Vitamin B12 is added to yeast extracts. Found in dairy produce. dried fruits. Vegetable sources of iron are not as easily absorbed as animal sources. Minerals perform a variety of jobs in the body. but a good intake of vitamin C will enhance absorption. .
Calcium also plays a role in cell biology. Calcium can bind to a wide range of proteins altering their biological activity. Of the body's total calcium. lentils and wholegrain cereals. but the quantity depends on how rich the soil is in iodine. about 99% is in the bones and teeth where it plays a structural role. In adults. calcium deficiency may lead to osteomalacia (softening of bones). cheese. This is important in nerve impulse transmission and muscle contraction. sesame and pumpkin seeds. This is finely controlled by hormones. Bone loss occurs with age in all individuals.2 kg of calcium. This may be related to repeated pregnancy with lengthy breast feeding. This usually occurs after 35- . • Iodine: Present in vegetables. increasing re-absorption of calcium by bones. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Sea vegetables are a good source of iodine for vegans. Found in green vegetables. muscle contraction and nerve impulse transmission. Osteoporosis can be due to calcium deficiency. Calcium is also needed for blood clotting. The skeleton of a young adult male contains about 1. CALCIUM Calcium is the most abundant mineral in the human body. The main function of calcium is structural. activating clotting factors. Dairy products also have plenty of iodine. This involves loss of calcium from the bones and reduced bone density. This causes bones to be brittle and liable to fracture.• Zinc: Plays a major role in many enzyme reactions and the immune system. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Metabolites of Vitamin D are important in this. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children.
. Reduced intake leads to increased efficiency of absorption. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. In severe cases muscle spasms may occur. This usually results from excessive doses of vitamin D and can be fatal in infants. This is called tetany. Meat is a very poor source of calcium. oestrogen. The risk of osteoporosis may be altered by factors other than diet. nuts and seeds (almonds. However. brazil nuts.40 years and involves the shrinking of the skeleton. tofu. Postmenopausal women are particularly at risk from osteoporosis. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Most flour is fortified with calcium carbonate so cereals can also be a good source. Excess calcium in the blood can cause nausea. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. and oxalic acid. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. found in certain fruits and vegetables can also bind calcium. whole cereals and raw vegetables is one of these. A number of substances can inhibit the absorption of calcium. leafy green vegetables. Calcium is present in a wide range of foods. a component of dietary fiber. Bone loss is greatest in women following the menopause. Calcium is lost in the feces. being underweight. Uronic acid. found in bran. A low level of calcium in the blood and tissues can cause hypocalcaemia. smoking and alcohol can all increase the risk. In infants and children calcium is retained for new bone growth. This is due to reduced levels of the hormone. urine and sweat. Calcium loss is reduced if dietary calcium is low. Calcium loss is roughly equal to dietary calcium in adults. Hard water may also provide calcium. Dairy products. This involves sensations of tingling and numbness and muscle twitches. Saturated fats can also lessen calcium absorption. Vitamin D is essential for absorption of calcium from the gut. This is thought to be due to animal protein increasing calcium loss from bones. Lack of exercise. other research has found no difference between vegetarians and omnivores. However. sesame seeds). Calcium balance can be affected by a range of other factors. Adaptation to both high and low calcium intakes occur. and dried fruit are all good sources of calcium for vegetarians. vomiting and calcium deposition in the heart and kidneys. Calcium is also lost during lactation in breast milk. Phytic acid.
being made up of three fatty acid molecules to one glycerol molecule. The nature of fat depends on its constituent fatty acids. The term lipids include both fats and oils. Vegetable fats are generally unsaturated. This depends on the type of chemical bonds present in the fatty acid. These can be either saturated. There are about 16 different fatty acids commonly present in foods. Therefore. Nearly all the fats in our bodies and in foods are triglycerides. Fats consist of fatty acids and glycerol.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. Foods rich in saturated fats are usually of animal origin. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Pregnant adolescents are an exception to this. Fats can be classed as either saturated. Saturated fat raises the level of cholesterol in the blood. having particularly high calcium needs. monounsaturated or polyunsaturated. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Breast feeding women need extra calcium. The building blocks of fats are called fatty acids. Cholesterol is present in animal foods but not plant foods. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Raised blood cholesterol is associated with an increased risk of heart disease. . calcium absorption from the gut increases and no additional calcium is generally needed. monounsaturated or polyunsaturated. Fats tend to be solid at room temperature whilst oils are liquid. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Fats and oils are essentially the same.
This process is known as hydrogenation.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Hydrogenated vegetable oils are often present in margarine and other processed foods. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Unsaturated fats are liquid at room temperature. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. However. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Two fatty acids are termed essential fatty acids. The body can make its own cholesterol and so a dietary source is not required. E and K. fats act as carriers for fat-soluble vitamins A. These are linoleic acid and alinolenic acid. rapeseed and soyabean oils. arachidonic acid is not an essential fatty acid as was once believed. then it is unsaturated. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. For this reason. . These must be present in the diet as the body is unable to make them itself. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Saturated fats tend to be animal fats and are solid at room temperature. D. If there is just one double bond then it is monounsaturated. If there is more than one then it is polyunsaturated. Because of this conversion. Plant oils may be hardened by the addition of hydrogen atoms. As well as being a concentrated source of energy. It is present in all animal tissues but is absent from plants. Cholesterol belongs to the sterol group of fats. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Fats have a number of important functions in the body. converting double bonds to single bonds. fish oils are sometimes used therapeutically. Butter. though fish oils may also be high in polyunsaturated fatty acids. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. suet and meat fat are saturated fats. They are usually of plant origin. They are widely present in plant oils such as sunflower. lard.
These are called the cis and trans forms. Cholesterol is present in all animal foods but not plant foods. saturated fat raising blood cholesterol. Coconut oil and palm oil are vegetable sources of saturated fats. C and E offer protection against free radicals. . eggs and dairy products all contain saturated fats. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. stress and environmental pollutants can increase the generation of free radicals in the body. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Anti-oxidants such as vitamins A. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. especially when exposed to heat or sunlight. Polyunsaturated fats are usually from plant sources. Saturated fats are nearly always from animal foods. Lard and suet are saturated fats. Cholesterol may form plaques on artery walls if levels in the blood are too high. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. HDL cholesterol may help protect against the risk of heart disease. This can lead to atherosclerosis. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. A number of factors. Polyunsaturated fats can also generate free radicals. It has been suggested that trans-fatty acids can increase the risk of heart disease. including alcohol. It is the LDL cholesterol which has been linked to heart disease. Unsaturated fatty acids exist naturally in the cis form. Because of this high blood cholesterol is linked with heart disease. Hydrogenation of margarine causes this to occur. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Egg yolks and highfat dairy products are high in cholesterol. Olive oil is a monounsaturated fat. Meat. There are four main types of lipoprotein involved in cholesterol transport.Cholesterol is transported in to various proteins. Fresh fruit and vegetables are rich in these anti-oxidants. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. These complex molecules are called lipoproteins. Unsaturated fatty acids can exist in two different geometric forms. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer.
Iron stores in the body become depleted and hemoglobin synthesis is inhibited. The remainder is stored in the liver. Symptoms of anemia include tiredness. The body contains between 3. Dietary advice is to reduce this. . the red pigment in blood. However. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. breathlessness. lack of stamina. 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%. spleen and bone-marrow.5g of iron. headaches. IRON Iron is an essential component of hemoglobin.Currently it is believed that around 42% of energy in the typical diet is from fat. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. people with low iron levels having lowered resistance to infection. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Advice to vegetarians is to keep fat intake to a minimum. between 10-20% of child-bearing age women are said to be anemic. In developed countries. All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron deficiency can lead to anemia. loss of appetite and pallor. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. insomnia. which acts as an oxygen store in muscle tissue. 2/3 of which is present in hemoglobin. Vegetarian diets tend to be lower in fat than omnivore diets. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Research has also shown iron deficiency to be associated with impaired brain function.5 and 4. and to use olive oil for cooking purposes. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Special emphasis is placed on reducing the amount of saturated fat in the diet. transporting oxygen in the blood to all parts of the body. and iron deficiency in infants can result in impaired learning ability and behavioral problems. It also plays a vital role in many metabolic reactions. Iron also plays an important role in the immune system. Iron is essential for the formation of hemoglobin. A small amount is present as myoglobin. Iron deficiency is the most prevalent nutritional problem worldwide. 1/3 suffering from severe deficiency and anemia.
oxalates and phosphates present in plant foods can inhibit absorption. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Haem iron only exists in animal tissues. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. plant proteins may not contain all the essential amino acids in the necessary proportions. sugars. Excess dietary protein may lead to health problems. However. and fresh leafy green vegetables. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. 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. and some dried fruits. Good sources of iron for vegetarians include wholegrain cereals and flours. . Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. the amino acids in one protein compensating for the deficiencies of another. Phytates. Proteins are made up of smaller units called amino acids.Dietary iron exists in two different forms. whilst in plant foods iron is present as non-haem iron. The absorption of iron is influenced by other constituents of a meal. eight of which must be present in the diet. pulses such as lentils and kidney beans. amino acids and alcohol can also promote iron absorption. Lowered levels of iron in the diet result in improved absorption. despite a high intake of fiber and phytate. leafy green vegetables. green peppers. Unlike animal proteins. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Vitamin C greatly increases the absorption of non-haem iron. blackstrap molasses. Citric acid. These are the essential amino acids. Iron absorption can also be influenced by the amount of iron in the diet. Non-haem iron is less easily absorbed by the body than is haem iron. as can tannin in tea. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Foods rich in vitamin C include citrus fruits. Fiber may also inhibit absorption. a varied vegetarian diet means a mixture of proteins are consumed. There are about 20 different amino acids.
each with their own unique amino acid composition. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Good sources of protein for vegetarians include nuts and seeds. A typical protein may contain 500 or more amino acids. protein is used. They play a crucial role in virtually all biological processes in the body. oats. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein.Proteins are highly complex molecules comprised of linked amino acids. Different foods contain different proteins. Most foods contain at least some protein. The amino acid that is in shortest supply is called the limiting amino acid. methionine. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Proteins in skin and bone provide structural support. Many hormones are proteins. and rice). Proteins are essential for growth and repair. cereals (wheat. soya milk and textured soya protein such as soya mince). For children. Muscle contraction. There are about 20 different amino acids commonly found in plant and animal proteins. immune protection. . isoleucine. and the transmission of nerve impulses are all dependent on proteins. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. phenylalanine. The eight essential amino acids required by humans are: leucine. valine. tryptophan. All enzymes are proteins and are vital for the body's metabolism. Certain amino acids can be made by the human body. Amino acids are simple compounds containing carbon. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Amino acids link together to form chains called peptides. cheese and yoghurt). and lysine. nitrogen and occasionally sulphur. Excess protein may also be converted to fat and stored. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. threonine. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. hydrogen. free-range eggs and some dairy products (milk. Protein can also provide a source of energy. However. the essential amino acids cannot be made and so they must be supplied in the diet. oxygen. histidine is also considered to be an essential amino acid. soya products (tofu. pulses.
and in some cases better. than protein from animal foods. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. such as meat. This means when two different foods are combined. grains tend to be short of lysine whilst pulses are short of methionine. muesli with milk (soya or cow's). Combining plant proteins.Protein quality is usually defined according to the amino acid pattern of egg protein. it has been thought that protein complementing needed to occur within a single meal. For instance. However. This does not mean that vegetarians or vegans go short on essential amino acids. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . Soya is a high quality protein on its own which can be regarded as equal to meat protein. Many plant proteins are low in one of the essential amino acids. This is known as protein complementing. Beans on toast. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. it is not surprising that animal proteins. cheese or peanut butter sandwich. seeds. pulses. and rice with peas or beans are all common examples of protein complementing. which is regarded as the ideal. Vegetarians and vegans eating a well-balanced diet based on grains. such as a grain with a pulse. This is why plant proteins are sometimes referred to as low quality proteins. milk and cheese tend to be of a higher protein quality than plant proteins. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. leads to a high quality protein which is just as good. Previously. the amino acids in one protein can compensate for the one lacking in the other. As such. The limiting amino acid tends to be different in different proteins.
However. eggs and dairy products. Fermented soya products. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. DNA production is disrupted and abnormal cells called megaloblasts occur. Deficiency can cause anemia. Vitamin B12 is necessary for the synthesis of red blood cells. This is especially important in tissues where cells are dividing rapidly. While vegetarian diets usually meet or exceed protein requirements. B12 is necessary for the rapid synthesis of DNA during cell division. There has been considerable research into proposed plant sources of vitamin B12. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Vitamin B12 neuropathy. and algae such as spirulina have all been suggested as containing significant B12. involving the degeneration of nerve fibers and irreversible neurological damage. . and growth and development in children. Many vegan foods are supplemented with B12. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. If B12 deficiency occurs. It contains cobalt. Symptoms include excessive tiredness. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. This results in anemia. they are typically lower in total intake of protein than non-vegetarian diets. It is exclusively synthesized by bacteria and is found primarily in meat. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Because infants and children are growing they require more protein than adults (proportional to their body weight). can also occur. particularly the bone marrow tissues responsible for red blood cell formation. the maintenance of the nervous system. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. and so is also known as cobalamin. seaweeds.
Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. analysis of fermented soya products. Spirulina. known as B12 analogues. These cannot be utilized to satisfy dietary needs. known as intrinsic factor. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. In comparison. an algae available as a dietary supplement in tablet form. The only reliable unfortified sources of vitamin B12 are meat. People on diets low in B12. Other symptoms can include a smooth. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. However.breathlessness. listlessness. Fermented soya products. folic acid also being necessary for DNA synthesis. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. However. This is known as enterohepatic circulation. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. including vegans and some vegetarians. dairy products and eggs. Around 80% of this is stored in the liver. Vitamin B12 is excreted in the bile and is effectively reabsorbed. have both appeared to contain significant amounts of B12 after analysis. Vitamin B12 can be stored in small amounts by the body. Total body store is 2-5mg in adults. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. found no significant B12. Anemia may also be due to folic acid deficiency. may be obtaining more B12 from re-absorption than from dietary sources. pallor. and poor resistance to infection. Assay methods used to detect B12 are unable to differentiate between B12 . Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. sore tongue and menstrual disorders. it is thought that this is due to the presence of compounds structurally similar to B12. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. and nori. When deficiency occurs. miso. including tempeh. B12 is also important in maintaining the nervous system. shoyu and tamari. There has been considerable research into possible plant food sources of B12. a seaweed. seaweeds and algae have all been proposed as possible sources of B12. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur.
The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12.5 µg. though little is known about this. B12 has very low toxicity and high intakes are not thought to be dangerous. Lactating women need extra B12 to ensure an adequate supply in breast milk. 1/2 pint of milk (full fat or semi skimmed) contains 1. Bacteria present in the large intestine are able to synthesize B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. A range of B12 fortified foods are available. the bacteria produce B12 too far down the intestine for absorption to occur. and breakfast cereals. Pregnant women are not thought to require any extra B12. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. particularly in areas where hygiene standards may be low.2 µg. Zinc is vital for the healthy working of many of the body's . it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Human feces can contain significant B12. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Boiling milk can also destroy much of the B12. However. These include yeast extracts. It helps with the healing of wounds and is a vital component of many enzyme reactions. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. vegetable and sunflower margarines. A boiled egg contains 0. Fermentation in the manufacture of yoghurt destroys much of the B12 present. veggie burger mixes. B12 not being absorbed through the colon lining. as the B12 analogues can compete with B12 and inhibit metabolism. Vecon vegetable stock.and its analogues. In the past. textured vegetable protein. A slice of vegetarian cheddar cheese (40g) contains 0. soya milks.7 µg. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease.
.systems. Other symptoms of zinc deficiency can include hair loss. The first signs of zinc deficiency are impairment of taste. and decreased growth rate and mental development in infants. Particularly high concentrations are in the prostate gland and semen. It is always better to seek the advice of an expert before dosing yourself with supplements. As a component of many enzymes. yeast. carbohydrates. found in bran. delayed wound healing. Only 20% of the zinc present in the diet is actually absorbed by the body. Good sources for vegetarians include dairy products. nuts. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. There are no specific storage sites known for zinc and so a regular supply in the diet is required. lipids and energy. The recommended amounts of zinc for adult men are 1/3 higher than those for women. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. in the metabolism of the ovaries and testes. Dietary fiber and phytic acid. diarrhea. It is thought that zinc supplementation can help skin conditions such as acne and eczema. pulses and nuts. Zinc is found in all parts of our body. The more sexually active a man the more zinc he will require. prostate problems. and in liver function. fatigue. in insulin activity. wholegrain cereals. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. zinc is involved in the metabolism of proteins. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. 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. 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. seeds and wholegrain cereals. 60% is found in muscle. particularly in association with protein foods. Our body contains about 2-3g of zinc. beans and lentils. alcoholics and those suffering from trauma or post-surgery. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. 30% in bone and about 5% in our skin. anorexia nervosa. Zinc has a range of functions. a poor immune response and skin problems. inhibit zinc absorption.
Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. EDTA. sweat. phosphates. but it is thought that demands are met by increased absorption from the gut. Pregnant women do need extra zinc. hair. vomiting and fever. . Baking can destroy over half the phytic acid in whole meal bread. skin. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. A deficiency of zinc in the diet means zinc absorption is improved. semen and also menstruation. 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. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. urine. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Too much zinc will interfere with the metabolism of other minerals in the body. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Zinc is lost via the feces. particularly iron and copper. Excess zinc is toxic. 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. Breast feeding mothers need extra zinc in their diet. but also some common sense.g. such as Iran and other Middle East countries. A vegetarian diet makes you a healthier person. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. but getting started with this new lifestyle takes not only dedication. Various chemicals added to many processed foods can also reduce zinc absorption e. Zinc deficiency occurs where a large part of the diet consists of unleavened bread.
to avoid any embarrassment when friends are cooking for you. The important thing is to work out what will suit you and stick with it. tofu. but you can learn to stay healthy by understanding what it is your body needs. this can be difficult. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. including meat alternatives like mince and sausages made from soya or Quorn(tm). If you've grown up eating meat. there are literally hundreds of vegetarian cookbooks around. Vegetarians are sometimes the brunt of jokes and prejudices . then two or three days and eventually every day. then poultry. Others eat vegetarian food one day a week. but always be a learner when it comes to your body and what you put into it. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Buy a vegetarian cookbook (or borrow one from your local library). Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. . we'll give you some great veggie recipes. A little later in this book. Don't be put off by a bit of teasing or ill-informed scare stories. but investing in a cook book is a great way to start. Educate yourself by reading labels or making all your food yourself. pulses. As you get more confident about vegetarian food. Learn as much as you can about nutrition and what your body needs to thrive and prosper.usually from people who know very little about their own health and dietary needs. Be prepared to take a little teasing or snide remarks. And. Be careful about hidden non-veggie ingredients in foods. Join The Vegetarian Society to make sure that you always have access to our expert advisors.Some people start out by eliminating red meat first. You'll have to change your habits. 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. remember to let them know in advance that you are vegetarian. We've given you most of what you need to know in the above chapters. cous cous and all sorts of vegetables. Try something new. then fish. Don't go it alone. Whether you need simple step by step instructions or gourmet dishes to impress your friends.
flour. sunflower and many others) The list looks long. Don't throw that food away. many meat-flavored varieties are actually vegetarian) Yeast extract (e.will be suitable for vegetarians . free-range eggs. dairy products.g. 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. 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. Then you'll need to stock up on vegetarian friendly foods. 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.bread. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. Donate it to a church or local food pantry. frozen chips etc . vegetable oil. but you don't need to buy everything! In fact. Most people keep a few stock items in their kitchen cupboard or freezer. Many of the basics .You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. That includes anything made with animal products or preservatives. pumpkin.
Most often than not. many of the soups are bean based with no meat. pulses or just vegetables. Most chefs in quality restaurants <http://www.com/theme/609/restaurants. call ahead and ask if they offer vegetarian entrees and if not.Eating vegetarian is a real culinary adventure. jacket potatoes. you can break all the rules. DINING OUT For many new or wannabe vegetarians. all have something vegetarian on the menu. If you know you are going to be eating in restaurant X on Saturday. such as spaghetti bolognaise.html> are more than happy to whip something up. baked beans. If you find yourself in that predicament. can something special be prepared. many cheeses and all sorts of ready meals. or stick with more familiar tastes if you prefer. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. ask your server what is available. Look at the soup bars also.associatedcontent. Many of your favorite dishes. Most all of the better chain food restaurants have salad bars. well stocked salad bars. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Or worse. Once you've broken out of the conventional meat-and-two-vegetable routine. stir-fry and curries can be made with soya mince. scrambled eggs. pasta sauces and soups are all suitable for vegetarians already. If you are going to a quality restaurant or one that is locally owned. pizzas. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. If not. . Many have extensive. If not. that fear keeps them from accepting dinner invitations from family and friends. ratatouille. you will get a yes. Bean burgers. veggie sausages. It shows their talent. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. chili. feeds their ego and gets you an outstanding meal. you will almost always be able to find a vegetarian friendly meal on the menu.
you can have gazpacho (a cold vegetable . Indian restaurants are terrific for vegetarians. and not beef or chicken). or even a cheese-less pizza topped with vegetables. At the big chain restaurants like Olive Garden or the Spaghetti Factory. The Indian diet has a rich tradition of vegetarianism. If you like Mexican fare. spicy lentil dish. If you're new to Indian cuisine. don't fret . Many Italian soups. called ghee . you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. yogurt and fruit or a number of other meatless items off the menu.just ask that your meal be prepared with vegetable oil instead. Chinese restaurants are great for vegetarians.Even fast food restaurants are getting into the healthy trend. Order your salad with no meat and you're set to go.try dal. spanikopita (spinach pie) and salad made with a grain called tabouli. Tell your waiter that you don't eat meat. a traditional. which is loaded with vegetables. baba ganoujh (a delicious eggplant spread). If you thought you'd never dine again under the Golden Arches. Just take a moment to quiz your server about how the dishes are prepared . or Mexican food. although not all cities have them. Japanese. and samosas. Most fast food chains now offer garden salads in a wide variety of different flavors. Other ethnic options are excellent choices for vegetarians. though. offering delicious vegetable entrees. which are an excellent source of protein (and delicious). get their protein from rice and beans (just make sure that they use vegetable broth. dolma (stuffed grape leaves). as well. you can add a baked potato. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. such as pasta fagioli. Pasta with meatless marinara sauce is a staple menu item. and they'll make sure your meal comes the way you want it. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. especially the ovo lactos. And if the gang heads out for pizza. Depending on the chain. ovo lactos have lots of options.some dishes that sound vegetarian on the menu may contain meat or eggs. too. as it pasta primavera. too. Plain cheese pizza. are just as tasty as the meat-loaded kind. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant.Italian restaurants are another great option for vegetarians. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. rice and noodles. delightful little pastries stuffed with meat. you were wrong. you have a delightful adventure ahead of you . Hit a Greek restaurant and load up on hummus. be aware that many Indian dishes are prepared using clarified butter.
loved one that you are indeed paying attention to your health. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. enchiladas. Even if it's disappointing. In those cases. If you're not comfortable with taking a chance on the veggie burger. Dinner parties . even if your hosts know that you're vegetarian.soup). books and magazines so they can learn more. If you're the host. and you have the research to back it up. do so . If all there is on the table that you can eat is bread and salad. But what if you're the guest? Often. about behaving well under challenging circumstances. you need to make the best of things. Offer to show them websites. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Don't be afraid to ask questions when you are dining out. It's tough. smile and say that they're so delicious that you're happy to enjoy them. The choices are more diverse than what you think. enjoy the company and have a good time anyway! . Assure the well meaning. chiles rellenos (green peppers stuffed with cheese. if you're questioned. Here they are worrying about your health and you are worrying about hurting their feelings. simply order a salad or baked potato.and. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. That you feel. you can make sure that you have a tempting variety of delicious foods. that your diet is the perfect diet for you. fundamentally. Or you may end up in a situation where your hosts simply have no idea of what your needs are. remember that's it's just for one meal . What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. tostadas and tacos.chat with your tablemates. the breaded and fried) and bean-and-cheese versions of all the usual favorites .both attending them and hosting them .can be problematic for people on special diets. they may not know how to feed you. Etiquette is. but often misguided. you really do have to stand firm. This is one time. the family member or friend that just will not accept that you've gone meatless.burritos.
Hide the meat under some lettuce. stick to your choices and prepare a vegetarian dinner. tell them you're vegetarian and steer the conversation to something else. You should only serve meat if you genuinely feel comfortable doing so. do what children do . or your hostess sits a plate of animal food in front of you.squish things around and mess up your plate. but only do so if you won't be compromising your choices. Even under the worst circumstances there will be something for you to snack on. by all means do that. Whatever happens. To be blunt. you can make them feel extra welcome in your home. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. It helps them to feel comfortable if they don't want to eat something . so you have more time to enjoy your guests. then eat a light meal before you leave the house. eat. don't make an issue of your diet. or peanuts. most people won't notice how much you did. If the conversation is compelling. It's a choice only you can make! . or didn't. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. or if there's anything they absolutely hate.If there's absolutely nothing on the menu that you can eat. no one is really interested in what you can't eat. or dairy.how about offering the same courtesy to them? When you invite guests to dinner. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. One sure way to make everyone happy is to serve a variety of different dishes buffet style. You can choose to prepare a separate meal in your home for your meat eating guests. and leave some empty space so it looks like you ate something.no one will be looking at their plate and wondering why there's still food there . If you're comfortable handling meat products and are doing it for the courtesy of your guests.and it'll save you the effort of serving. Think about how you'd like to be treated when you go to dinner at a friend's home . ask them if they have special dietary needs. allowing guests to fill their plates only with what they want. Part of being a terrific host is anticipating your guests' needs.some are allergic to bell peppers. Chances are good that people won't even notice that they are eating dishes that don't contain meat. You'll be surprised at what people have to say . If you're headed to a big social event like a wedding or a family dinner. and you think there might be challenges finding something to eat. but you won't be suffering from hunger pangs throughout the evening. When having people to your home for dinner. If someone asks.
as it can cause intestinal bleeding and lead to anemia. Out first food is our mothers' milk. Infant formula. is made as close as possible to that of mother's milk. as it's not designed to meet their nutritional needs. it's time to introduce your baby to solid foods. . The timing varies from baby to baby . (And if you're a vegan and you breast feed. breast milk is the optimal food. your breast milk is superior to that of meat-eating mothers . Cow's milk should never be fed to babies under one year old. The good news is. pesticides or other contaminants that you would if you were eating meat. 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. 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). and when she takes a quart or more of a formula per day and still acts hungry. Should you decide not to breast feed.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. for most babies. choose a soybased formula . This isn't necessarily true. scientists believe that there are other. your child is still a vegan.you're not passing on any of the antibiotics. We all start out life as lacto vegetarians.So you've decided to become a vegetarian. if you're a vegetarian. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. as yet unidentified. substances in breast milk that make it superior to infant formula. it's time to transition to solid foods. 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. In addition to the sugars and other nutrients. too . made just for us and full of all the nutrients we need. and it's all we require or should eat for the first four to six months of life. At the four-to-six month mark. Also. the alternative to breast milk. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. Whether or not you breast feed is entirely your decision but.soy is less likely to cause allergies than cow's-milk-based formulas.
preservatives and any other additives that your baby doesn't need. except for not feeding them meat.they'll be a bit fussy sometimes. as almost every baby can digest it easily and unlikely to cause an allergic reaction. begin to slowly introduce other foods. starting with veggies that are easy to chew and unlikely to present a choking hazard. as well as soy cheese and soy yogurt two servings per day. buy ones that are free from added sugars. It's smart to introduce new foods one at a time. regular soy milk. As you ease into the toddler/preschooler years (ages 1 to 4). Nut butters should not be fed until after 12 months. Start with raw. sharp. As long as it's safe for the baby to chew. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . an vegetables that adults eat are fine for a child.once your child is old enough to transition off formula. 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. and lightly blanched and cooled broccoli. so if your baby has sensitivity to a food you can easily identify it. regular soy milk or rice milk.rice cereal is best. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. Slowly add tofu into their meals and snacks. Follow the same feeding schedules and advice that you would for any other baby. lettuce and other leafy green vegetables. or any other nutritious liquid. Raw vegetables can be introduced then. Once your baby eats cooked cereal. If you buy prepared foods. so that their systems can get used to the change in diet. hot dogs and sandwich slices . You can buy commercial baby foods or puree your own fruits and vegetables in a blender. At seven to ten months. Start with cooked grains . Adapt the guidelines in the baby books to the vegetarian diet. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed.You'll want to introduce solid foods slowly. about a half-ounce per serving. large. or round. Vegetarian and vegan children are just like any other kids ." take care that the foods aren't too hard. juice. Most babies are very fond of lentils. which can be cooked until fairly soft and have a pleasant. Good choices are carrot sticks. When giving babies "finger foods. bland flavor. you can start offering your child some vegetarian versions of classic kids' favorites. start introducing high-protein legumes to the baby's diet. you can give him water.
cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. So be generous with the snacks featuring grains. filling plant foods. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . you often find yourselves negotiating to find a middle ground that you can live with. Very young children also need to eat more than three meals each day.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. fruits and vegetables to add lots of necessary nutrients to their diet. which is calorie-dense and full of good fats. they caught up by age 10.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. too. they sometimes don't get all the calories they require. All marriages are about compromise.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles.add avocado. to sandwiches. she adores opera. Peanut and almond butters are excellent sources of calories for kids. One partner may be a social butterfly but . Don't worry about a vegetarian diet affecting your child's growth . when they were actually taller than average. cookies and other baked goods Vegetarian diets feature a lot of bulky. but the other is neat. and weighed slightly less than children raised on an omnivorous diet. and since small children have equally small stomachs. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . One of you is messy. You choose someone to spend the rest of your life with and. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. as time passes. He loves reality television.
no two individuals are exactly alike.the other's happy to stay home every night with a good book. • Play an active role in shopping and preparing meals. Married couples figure out how to adapt to such differences. Try to keep in mind that your choice to become vegetarian was a personal one. Cook a variety of tasty. it isn't a choice designed to make your life unhappy or more complicated. You and your spouse may agree on a lot of things. No one likes to be told that they're "bad.but don't lecture. If your partner is interested. doing laundry. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. so that you can enjoy a fine meal together. If you judge your spouse harshly for not joining you in your vegetarian journey. It's understandable. But that's unrealistic . on convenience or on habit. you may be turning them off entirely. the subject will come up naturally . • Be a positive role model. closing the door to them making that step themselves in the future. Try to respect their decision. • Acknowledge that your spouse's diet isn't meant to hurt you. See if you can get them to eat soy hot dogs. The key to making it work is acceptance of each other's choices. whether it is based on ethical principles. As the popularity of vegetarianism increases. too. getting to work and raising children can sometimes make even the smallest difference seem enormous. Choose venues that offer both meat dishes and vegetarian options. but still disagree on how to eat. • Try to get your partner to compromise on certain foods. when you're single and dating.but you can control how you behave towards them. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. • Never attack your spouse's point of view. • Try to find restaurants where you can eat together. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. If your partner eats meat. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. • Don't talk endlessly about your diet." particularly if they're simply eating the same diet as most of the other people they see every day. . to believe that your ideal partner will share all of your values. Buy a few cookbooks and try new recipes to keep things interesting. There are probably far more of those than there are issues on which you don't see eye-to-eye. and the day-to-day struggle of paying bills. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. especially in public. appealing meals so that your partner can see that the diet isn't boring. You can't control what your spouse eats . veggie burgers and non-dairy cheese at home. and it has to be for them.
it's more than likely that you're the only person in your household going meatless. this is a huge issue.• If you've agreed not to eat meat at home.and if they're not supportive. that's great . The first thing you need to accept is that it's not your job to make them change to suit your way of eating. any more than it's theirs to turn you back into a meat-eater. Eating together is one of the great pleasures of any relationship.and not turning them off by lecturing them! Only you know the dynamic in your home. you can't control what they eat. accept that your spouse may eat meat sometimes when they're not with you. You may have to ask the others in your home to cook meat outside on a grill. you may find them ridiculing your food choices or even actively trying to sabotage you. there will still be people who think that your new lifestyle is a weird one. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Again. DEFENDING YOUR CHOICE Being new to vegetarianism. your parents. Even if they're supportive of your decision. If they want to change. . sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. your children or roommates. and nagging doesn't help.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . Although vegetarians aren't looked down upon today as much as in the past. One thing is certain. If you can't stand to have meat around you at all. and dedicate a special section of the refrigerator to meat storage. Whether you live with a partner. so only you can figure out the answers to these questions. asking that it's wrapped in such a way that you don't have to look at it. Negotiate a menu plan that's acceptable to both of you.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. however . and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices.
for example. 2. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Try to see the positive side of your partner's diet. that all meals served by the Israeli military are kosher. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. but it doesn't have to be. while your spouse would be doing so if she/he ate meat. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Becoming a vegetarian is an exciting change in your life. even though many Israeli soldiers do not normally keep the kosher laws.If your feelings aren't that strong. and that you can share together. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. here are some helpful tips to allow you to deal with your partner's choice: 1. Consider. A little compromise and understanding can go a long way. and the compromises you and your family are willing to make. Try out a few of these yummy recipes. you may simply want to negotiate who cooks what. and when . . Learning how to cook without meat can be a daunting task. 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.) 5.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. Try to find some good vegetarian recipes that you find convenient and enjoyable. Recognize that if you eat vegetarian food you are not compromising any principle or belief. When family and friends begin to question your new meatless diet. The vegetarian lifestyle will be most difficult for the non-vegetarian. You don't need to be an expert. If your partner has decided to go vegetarian and you don't embrace that choice. so that nobody's beliefs will be violated. (Vegetarian food is also available for Israeli vegetarian soldiers. 4. Here are some great recipes for you to try. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. and prepare your own entrée on the other nights. It all comes down to what your needs are. 3.
chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. divided • 2 (12 ounce) packages corn tortilla • 1 (15. or until hot and bubbly. Spoon tomatillo sauce over enchiladas. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. and ketchup. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Meanwhile. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Fry tortillas individually in a small amount of hot oil until soft. or until tender. and 1/2 cilantro. In a bowl. puree with half of the cilantro until smooth. Once cooled. chopped • 1 bunch fresh cilantro. Place seam side down in an oiled 9x13 inch baking dish. coarsely chopped. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Mix potatoes together with pinto beans. salt. boil tomatillos and chopped onion in water to cover for 10 minutes.5 ounce) can pinto beans. 1/2 cheese. and spread remaining cheese over sauce. toss diced potatoes together with cumin. husks removed • 1 large onion.Potato and Bean Enchiladas • 1 pound potatoes. Bake for 20 minutes. and place in an oiled baking dish. Fill tortillas with potato mixture. Set aside to cool. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. and roll up. Bake in the preheated oven for 20 to 25 minutes. chili powder.
Stir in tomatoes. Season with cumin. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. carrots. Bring to a boil. and basil. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Sauté onions. Cook for about 8 minutes. and cook 4 minutes. and chili powder. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. until brown on both sides. Stir in green pepper. Potato Pancakes 4 medium baking potatoes. heat skillet over medium-high heat. rinsed and drained • 1 cup cooked brown rice • 1 small onion. celery. For each pancake. and simmer for 20 minutes. combine the potato mixture. red pepper. Cover. green onions. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. egg. mix the potatoes and onions. place on skillet and flatten with a heat-proof spatula. lightly beaten • 6 tablespoons salsa. press together about 2 tablespoons of the potato mixture with your hands. Stir in mushrooms. split . Serve hot. coarsely shredded 4 green onions. In a large bowl. finely chopped • 1 egg. salt and pepper. and corn.pour off the water and save the remaining potato starch. and reduce heat to medium. Cook until vegetables are tender. peeled and coarsely shredded 1 medium onion. chopped 1 egg. Wrap the mixture in cheese cloth or paper towels. and squeeze out the excess liquid into another bowl. oregano. and reserved potato starch. turning once. kidney beans. The starch from the potatoes will settle into the bottom of the bowl . and garlic until tender. stirring occasionally. about 6 minutes.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat.
Top each with 2 teaspoons tomato paste. Place 2 rectangles on a 9x13 inch baking sheet. onion. Moisten edges of rectangles with water. Bake in the preheated oven 10 to 12 minutes. Press the edges firmly with a fork to seal. combine sour cream and remaining salsa. Flatten to 1/2-in. mix well. Top with a tomato slice. In a small bowl. thickness. Sprinkle half of the Parmesan cheese over each tomato. 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. Add the rice. Tomato Cheese Melt • 1 onion bagel or English muffin. from the heat for 4-5 minutes or until cheese is bubbly. or until golden brown. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. burger. Sprinkle each with 1/4 teaspoon oregano. Unwind the roll dough. sprinkle half of the cheddar cheese and cayenne pepper. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Cover each with remaining dough. Place a lettuce leaf. Place 2 slices mozzarella on each rectangle. and separate into 4 rectangles. Broil 6 in. 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). Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda .In a large bowl. Pinch together perforations to seal. sour cream mixture and slice of cheese on bun. mash beans with a fork. egg and 2 tablespoons salsa.
zucchini. Stir in brown sugar. basil. stirring every 15 minutes. garbanzo beans with liquid. In a medium saucepan over medium heat. sliced • 1/4 pound zucchini. butter. Monterey Jack cheese. and continue baking 10 minutes. Place in two large shallow baking dishes and bake in preheated oven. Heat oil in a medium saucepan over medium heat. In a medium baking dish. wine. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. until cheeses are melted and bubbly. and bay leaf. stirring to coat.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. chopped • 1 (8 ounce) can garbanzo beans. 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). and Romano cheese into the vegetable mixture. garlic. and saute onion until tender and lightly browned. Remove from oven and let cool completely before breaking into pieces. mix onion. Stir heavy cream. and bake in the preheated oven 30 minutes. for 1 hour. stir. Cover. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . tomatoes with liquid. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Pour in a thin stream over popcorn. Remove from heat and stir in soda and vanilla. stirring constantly. Uncover. Bring to a boil. melt butter. Place popcorn in a very large bowl. and continue baking 30 minutes. Boil without stirring 4 minutes. corn syrup and salt.
salt. Add dried mushrooms along with the water they soaked in. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. nutmeg. in order for vinegar to evaporate. thyme and sliced artichokes and cook for 25 minutes. Stir in vinegar and cook for approximately 3 minutes. season with salt and serve. vegetable base. chopped • 3 cloves garlic. It works well when using a 3 millimeter slicing disk. sliced • 3 pounds carrots. softened in water • 3 pounds fresh mushrooms. pepper. mashed • 3/4 cup white sugar • 1 egg. Cook for 15 minutes. garlic and shallots in olive oil and set on low.• 3 pounds thinly sliced shallots • 3 small red onions. slice thinly and set aside. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Stir in capers and parsley. Let cook for 15 minutes. Sprinkle flour over onions and cook for 1 minute. fresh mushrooms and carrots. lightly beaten • 1/3 cup butter. 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. cayenne. Stir in water. Using a extra-large stock pot sauté onions.
Lightly grease 10 muffin cups. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. mix together 1 1/2 cups flour. Stir the banana mixture into the flour mixture just until moistened. Bake in preheated oven for 18 to 20 minutes. Select dough cycle. combine brown sugar and cinnamon. Spoon batter into prepared muffin cups. In another bowl. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. In a small bowl. baking soda. Sprinkle topping over muffins. softened • 1/4 cup butter. 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. Place rolls in a lightly greased 9x13 inch baking pan. cover and let rest for 10 minutes. egg and melted butter. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. In a large bowl. 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. beat together bananas. Roll dough into a 16x21 inch rectangle. room temperature • 1/3 cup margarine. Roll up dough and cut into 12 rolls.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). press Start. softened • • 1 (3 ounce) package cream cheese. In a small bowl. until a toothpick inserted into center of a muffin comes out clean. baking powder and salt. After the dough has doubled in size turn it out onto a lightly floured surface. or line with muffin papers. Cover and let rise until nearly . mix together brown sugar. 2 tablespoons flour and cinnamon. sugar.
add the yeast and sauce and mix it all in to coat until that becomes golden brown too.com/products/censura. Remove from heat and add mustard and margarine. Add water and mix thoroughly. 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. Heat on Med until thick and bubbly. Spread frosting on warm rolls before serving. When they are good and soft.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . You can add some turmeric for color if you like. crumbled tofu (don't use silken. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. While rolls are baking. about 15 minutes. preheat oven to 400 degrees F (200 degrees C). Bake rolls in preheated oven until golden brown. 1/4 cup butter. Add more oil to the middle of the pan. Meanwhile. move them to the sides of the pan and form an empty circle in the middle for your tofu. mix in the peppers and onion and keep frying.doubled. confectioners' sugar. vanilla extract and salt. beat together cream cheese. Set aside. When it looks like you could eat it. about 30 minutes. Sauté this for another couple of minutes. When it starts to get golden. Stir Fry: Sauté onion and green pepper in oil. use extra firm). then add your drained.
Set aside 1/2 cup of cheese sauce in separate container. Mix it up. Roll and push to one . Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Spoon in filling. Bake at 400 for about 45 min. cook chopped veggies (NOT spinach. nutritional yeast. cumin. Heat on medium heat until bubbling and thick. chopped 1/4 cup chopped cilantro. zucchini. tarragon. Cook in microwave or oven till about 3/4 cooked. Add onion. pinto. Meanwhile. or just about anything. till crust is brown and delicious cheese and juice oozes out. You can add dairy free milk and use veggie bouillon cubes. Add slowly either cornstarch or flour till slightly thickened. Spoon in veggies and sauce. Add cooked veggies and coat them w/sauce. mushrooms. add spices. just keep it till later). Place a tortilla in pan and cover in enchilada sauce. olives. Add rest of cheese on top of that. To make sauce. layer 1/2 cheese on bottom of lower crust. and close it up as best as you can w/ the torn top shell. Meanwhile. Remove from heat and add mustard and margarine. drained 2 medium onions. 1/2 cup salsa (optional) In medium-large saucepan. and lower heat. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Thaw pie shell and take 1/2 out of the tin. cilantro and salsa to sauce. black). beans. salt and garlic powder. chopped 1 can olives. heat broth in large kettle. 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. combine flour.A variety of veggies such as green beans. or whatever you like. then add spinach on top. Add water and mix thoroughly.
Continue until all tortillas filled. set aside. Add olive oil to a large skillet.. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. nutritional yeast at this step. Remove from heat.. use your own judgment. just to make it a little bit more cheesy!).end of pan. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. spread carrot mixture over top. Uncover and bake an additional 20-30 min. Cover and bake 15 min. Usually lasagna takes about 45 minutes to cook thoroughly. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. keep warm. at 375 degrees. Add parsley and garlic. sauté for 1 minute. top with spaghetti sauce. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. herbed tofu 8 oz. Place 3 lasagna noodles in bottom of 11x7 baking dish.. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. simmer uncovered for 5 min. sliced . vegan cream cheese. Add carrots and veggie broth. until it is thoroughly heated. and lemon juice. stir well. repeat process until all noodles are used up. vegan cream cheese 2 Tbsp. 30-45 minutes.. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. Add herbed tofu. Bake at 350 until brown. place over medium-high heat until hot. Stir in nutmeg (possibly you could add some about 1/4 C.
Cook over medium-high heat and bring to a boil. pink. Reduce heat to low and simmer.• 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. and add tomatoes. remove pan from heat. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Heat the oil in a small skillet. Just as the garlic begins to turn brown. covered. salt and sugar. Stir together thoroughly. Pour the mixture into a lightly oiled. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. 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. Bake for 35 minutes. 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. about 20 minutes. wine. In a mixing bowl. be careful not to burn. or black beans. TORTILLA CASSEROLE One 16-ounce can pinto. Allow pan to cool. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. combine the onion with the rice and all the remaining ingredients. seeded and minced. Remove from heat and stir in basil. preferably organic • 1 to 2 fresh jalapeño peppers. or until the top is golden brown and bubbly. water. Add the onion and sauté over low heat until lightly browned. 1 1/2-quart baking casserole.
Let stand for a minute or two. thawed 2 scallions. Bring water to a boil in a large pot. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. half of the bean mixture. heat the margarine or oil in a medium-sized saucepan. drain them. and then add the baked tofu and . or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. When the noodles are done. Pour in the sauce. finely diced • 2 to 3 scallions. Bake the casserole for 12 to 15 minutes. then cut into squares to serve. according to package directions. In the meantime. Lightly oil a wide. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. etc. Add the mushrooms and continue to sauté until the mushrooms are wilted. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Repeat the layers. 2-quart casserole dish and layer as follows: 4 tortillas. spelt. half of the cheese. Slowly pour into the saucepan. then remove from the heat. Combine the first 7 ingredients in a mixing bowl. Mix thoroughly. overlapping one another. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer.) • 1 tablespoon light olive oil • 3 medium celery stalks. or until the cheese is bubbly. Add the noodles and cook until just tender. cheddar. stirring constantly. Simmer gently until the sauce has thickened. Add the celery dice and sauté over medium heat for 3 to 4 minutes.2 cups frozen corn kernels. and then return them to the pot.
Place everything on the table. diced and sprinkled with vinaigrette . large shallow casserole dish. warm the refried beans in a saucepan with a little water to loosen. warmed or taco shells. black olives. letting everyone make their own burritos or tacos with any or all of the ingredients listed above.scallions and season to taste with salt and pepper. 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. and then cut into squares to serve. Top generously with wheat germ. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. black or green • Fresh mozzarella balls or very fresh tofu. Transfer the mixture to an oiled. or until the top is golden brown and beginning to get crusty. soy yogurt. cooked with a vegetable bouillon cube. Bake for 30 to 35 minutes. Cook some quick brown rice according to package directions. drained • Cured olives.or soft taco-size. Allow to cool for 5 minutes. burrito. 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. TORTILLA FIESTA • Flour tortillas.
Transfer the scooped-out potato to a mixing bowl and mash it coarsely. prepare a platter or two of antipasto and slice the bread. Stir in the pasta sauce (and if you've used dry pasta. Stuff the mixture back into the potato shells. While bringing a large pot of water to a boil and cooking the pasta. green part only. Scoop out the inside of each potato half. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm.• 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. Heat as needed in the microwave or in a preheated 400-degree oven. leaving a sturdy shell. MUSHROOM-STUFFED POTATOES. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Warm up as needed. drain it and return it to the pot. Pass around the Parmesan cheese for topping the pasta. or rice cream cheese . cut each in half lengthwise. about 1/4 inch thick all around. soy. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. Add the remaining ingredients and stir well to combine. When the pasta is done. the diced tomatoes). Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. When cool enough to handle. • 4 large baking potatoes • 1/4 cup organic dairy. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. and serve.
Season with salt and pepper and stir well to combine. Add the mushrooms. Stuff the mixture back into the potato shells. about 1/4 inch thick all around. soy milk. Heat the oil in a medium skillet. leaving a sturdy shell. about 1/4 inch thick all around. When cool enough to handle.• 1 tablespoon light olive oil • 1 large onion. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Scoop out the inside of each potato half. stirring occasionally. chopped • 8 ounces white or cremini mushrooms. and serve. and serve. liquid and all. or rice milk • 2 cups finely chopped broccoli florets. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Scoop out the inside of each potato half. Add the remaining ingredients and stir well to combine. 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. and cook until they are done to your liking. cut each in half lengthwise. Add the onion and sauté over medium heat until golden. Stuff the mixture back into the potato shells. cover. Combine the mushroom mixture. When cool enough to handle. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Heat as needed in the microwave or in a preheated 400-degree oven. leaving a sturdy shell. Heat as needed in the microwave or in a preheated 400-degree oven. Stir in the cream cheese. cut each in half lengthwise. with the mashed potato in the mixing bowl.
CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. slightly overlapping circles. If using shiitakes. preferably two. cremini. Allow to cool completely. then cut into wedges to serve. or a combination) Preheat broiler (unless using a toaster oven). Puree the tofu in a food processor or blender until completely smooth. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Remove from the broiler and transfer to a serving container. Broil until the mushrooms begin turning dark and are touched by charred spots. Combine the mushrooms with the teriyaki mixture and stir together. about 4 to 5 minutes. Wipe the mushrooms clean. stirring often. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. or to taste • One 9-inch graham cracker crust • 2 medium bananas.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. remove and discard the stems. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Combine the first 4 ingredients in a mixing bowl and stir together. or brown rice syrup • 16 ounces fresh organic mushrooms. 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 . Stir in the maple syrup. maple syrup. cover the top of the pie with thin banana slices arranged in concentric. then refrigerate for at least an hour. until the chocolate chips have melted. any variety (portabello. thinly sliced Preheat the oven to 350 degrees. Transfer to a small saucepan and add the chocolate chips. Just before serving. Cook over medium-low heat. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. and stir. oyster. or until the top of the pudding feels fairly firm to the touch. baby bella. Broil in the oven or a toaster oven for 4 minutes. shiitake.• 1 tablespoon honey.
then carefully remove with a spatula to plates to cool. Combine the applesauce. optional Preheat the oven to 350 degrees. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. preferably cane juice sweetened • 1/2 cup chopped walnuts. sugar. Allow to cool to room temperature or just warm. Stir in the chocolate chips and optional walnuts. Stir in the chocolate chips and optional peanuts. Pour into the flour mixture and stir together until fairly well blended. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. and peanut butter in another bowl and whisk together until smooth. and a knife inserted into the center comes out with chocolate. . Let stand for a minute or two. rice milk. Make a well in the center of the dry ingredients and add the applesauce and oil. then cut into squares or wedges to serve. then use a whisk until the mixture is smooth. baking powder. but no batter. optional Preheat the oven to 350 degrees. 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.• 1/2 cup natural style peanut butter. Pour into a lightly oiled 9-inch round or square cake pan. Stir together until the wet and dry ingredients are completely mixed. and salt in a mixing bowl and stir together. Combine the flour. Bake for 10 to 12 minutes. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. Bake for 25 to 30 minutes or until golden on top. or until the bottoms are just lightly browned.
and salt and pepper into the egg mixture. a mixer or your fingers until the mixture is crumbly. the tougher your crust will be. and add the water. beat together the eggs and milk. the more water you use. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Stir the sliced asparagus. Baked Ravioli . Bake it in a preheated 350°F oven for 10 minutes. or to taste Crust: In a medium sized bowl. Remove the tart from the oven. Cut in the butter and shortening. into 3/4-inch pieces. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. 12 servings. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. oregano and thyme. combine the flour and salt. Pour the filling into the crust. Prick it all over with a fork. mixing quickly and lightly with a pastry knife. Bake the tart in a preheated 350°F oven for about 30 minutes. Make a well in the center of the pastry. Mix until the dough just holds together. and cool to lukewarm before removing the bottom. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Remove it from the oven. egg yolk and vinegar. or until it's set. and let cool. Slice six of the asparagus stalks. on the diagonal. Yield 1 tart.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. adding an additional tablespoon of water only if necessary. then stir in the cheese. mushrooms. Filling: In a medium-sized bowl.
Lower the flame and simmer for 20 minutes. Cover and cook for 10 minutes. Serve with a crisp salad. Bring to a boil. eggplant. salt • 13 oz. can Italian peeled tomatoes • 1 tsp. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Slightly undercook them. pepper and garlic together. Fry each piece in oil until brown . The cheese should be bubbly. package of frozen ravioli • 8 oz. In a baking pan place in some of the tomato sauce to cover the bottom. In a large saucepan over a medium heat stir place in the olive oil. cheese. whole mozzarella cheese-2 cups shredded. Chop eggplant. parsley. celery carrot and onion. Place tomatoes in a blender and puree. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. sugar and salt in to the saucepan with the vegetables.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. hot and golden. celery onion and carrot. Add the tomatoes. Place the cooked ravioli in the pan and top with the rest of the sauce. Cook the ravioli as described on the package. until tender. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. sugar • 1/2 tsp. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely.
mix well. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. . until softened. shallots and tomatoes to pan and cook until reduced to 1/2 cup.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Add garlic and onions and cook. coarsely chopped • 4 large tomatoes. or until eggplant is tender but not too soft. Add peppers. zucchini. stirring occasionally to keep vegetables from sticking. and herbs. Add 3/4 cup of the cream and boil until slightly thickened. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. about 6 to 7 minutes. Keep going till run out. or 2 cans (14.on both sides. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. about 2 min. Cover and cook for 10 minutes. crushed and minced • 1 large onion. stir until coated with oil. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. heat olive oil over medium heat. stirring often. quartered and thinly sliced • 1 small eggplant. coarsely chopped. minced • 1 Plum tomatoes. about 8-10 min. Add tomatoes. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Cover and cook over low heat about 15 minutes. Take remaining 1/4 cup cream and toss with pasta. cubed • 2 green bell peppers. stir to combine. 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. Add eggplant.
cottage cheese 4 eggs 6 tbsp. pepper 2 tsp. Cut each tomato in fours. Let it cool down. flour 1/2 tsp salt 1/2 tsp. frozen chopped spinach 1/2 lb. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Feta Cheese. Bake tomatoes for 45 minutes until wrinkled & shrunken. pepper.Rigatoni With Tomatoes. Boil pasta until al dente. butter Preheat oven to 350 degrees. Combine oil & lemon juice (for salad dressing. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Mozzarella. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Let it cool. pkg. 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. . etc.) Place tomatoes on baking tray. Season the tomatoes for taste (salt. crumbles 1 pt.
Make sure you spread it evenly. about 10-15 minutes. marjoram. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Then combine the two mixtures into one bowl and stir well. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish.In another bowl mix together salt. Meanwhile. flour and eggs. Let the pie cool for a few minutes. In medium bowl combine all filling ingredients and mix well. etc. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Pour remaining sauce over manicotti. Bake an additional 5-8 min or until cheese is melted. Grill or broil until colour shows on vegetables. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne.) • 2 tsp garlic. Serve with Italian bread or garlic bread sticks . the pie is ready. heat oven to 400. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. sprinkle evenly with cheese. 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. Bake the pie for one hour. Uncover. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Thread onto metal or soaked bamboo skewers. Place filled manicotti over sauce. Let sit for one half hour. To tell if it is done. Fill each manicotti with mixture. stick a knife or toothpick into the center of the pie. If it comes out clean. rinse with cold water and let drain. Drain. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. pepper.
Pour about 1/2 cup batter on hot griddle. red bell pepper cut in short. and mushrooms. sliced diagonally • 2 c baby bok choy. cook onion and garlic in oil for 3 minutes. lightly coated with non-stick cooking spray. 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. water chestnuts. chopped • 8 oz. thin strips . bell pepper. about 5 minutes. stirring frequently. mix well. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. Continue cooking. until vegetables are crisp-tender. or until they begin to soften. celery. chopped • 1 red bell pepper. Serve over rice. water chestnuts. combine ingredients. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. Fry 2-3 minutes on each side or until golden brown. shiitake mushroom caps thinly sliced • 1 med. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. grated • 1/4 C onion.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. bok choy. Add soy sauce. vegetable stock. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. mustard. peeled & grated • 1 medium carrot.
Place a wok over medium-high heat. bell pepper and bok choy. Serve hot. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. Add sesame oil. Add mushrooms. Transfer the eggs from the skillet to a small bowl and break them into small curds. Drain again and reserve. Stir briefly. Mix to blend well and set aside. add 2 tablespoons of peanut oil and the lightly beaten eggs. tossing well. Stir in the rice and stir-fry 1 minute. Add the carrot and boil 1 minute. and vinegar.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. . cook 30 seconds. Meanwhile. stirring occasionally. heat oil in large deep skillet or wok over medium heat. cook 3 minutes. celery. and peas. Pour in the sauce and cook until the rice is heated through. lightly beaten 1 carrot. Drain and rinse in cold water. Add ginger and garlic. Sprinkle with peanutes or cashews. 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. When it begins to smoke. 3 to 5 minutes. stirring frequently. Drain noodles. stirring occasionally. Place a small skillet over medium heat. about 5 minutes. add the remaining 1/4 cup of peanut oil and the garlic. simmer until vegetables are crisp-tender. Add tamari or soy sauce. in 1/2" cubes 1 red bell pepper. Stir-fry 1 minute. Add the carrots. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. cook 1 minute. add to skillet with vegetables. Add broth and sugar snap peas. When it begins to smoke. if desired. Stir until the eggs are firm but moist. Bring 1 quart of water to a boil in a small saucepan. Set aside. red pepper.
let the salad stand for at least thirty minutes before serving. drain them and move the potatoes to a mixing bowl. oregano. After the potatoes are tender. Next. spoon over rice mixture.Potato Salad • 2 lbs med. with nonstick cooking spray. vinegar. 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. seeded • 1/2 c chopped green onions • 1/2 c black olives. Mix beans and remaining 1 cup picante sauce. Do not overcook! While the potatoes are being cooked. and rosemary. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. press in bottom of baking dish. They are done when you can easily stick them with a fork. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. drained 1/4 tsp chili powder Heat oven to 350 degrees. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. Let stand 5 minutes before serving. cook the potatoes in boiling water until tender. crumbled feta cheese • 1 sweet red bell pepper. 1/2 cup of the picante sauce and 1/2 cup of the cheese. leaving the skins on. This dish will keep well in the fridge for up to a week. Sprinkle with remaining 1/2 cup cheese and the chili powder. Mix rice. mix the oil. 8x8x2 inches. pkg. After all of the ingredients have been thoroughly (yet gently!) mixed. egg product. Spray square baking dish. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . 6 servings Spinach Stuffed Tomatoes 10 oz. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients.
Chop pulp finely and add to spinach. Sprinkle with remaining mozzarella and parsley. Let stand 5 minutes. Preheat oven to 350 degrees. Spoon evenly into tomato shells. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. soy sauce. Asian pears. garnish with chopped green onion and toasted sesame seeds. Toss the cabbage mixture with the vinaigrette. green onion and red pepper. drain well and squeeze dry. carrot. Invert tomatoes shells on paper towels to drain. Discard seeds. onion. cilantro and sesame seeds in a large bowl. Put in large bowl. Slice and hollow out centers of tomatoes. Serve salad in a large bowl. 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 . shredded • 2 Asian pears. sugar. Asian Slaw • 1 head of Napa Cabbage. Add 1/2 cup mozzarella cheese. Let stand for 20 minutes. honey. salt & pepper to spinach mixture and blend well. parmesan. In another large bowl mix cabbage.
Add parmesan cheese at the end of cook time. heavy cream. Prepare pasta (shell or tube pasta suggested). Add chopped white part of green onion. Pour into greased 9x13" pan. . Cook on low heat for 30 minutes. and pepper. then add 1 cup of heavy cream and simmer for one minute. Simmer tomatoes with the two cheeses for three minutes. Rapidly add vodka. 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. prepared according to package directions Melt butter over high heat until bubbly. Simmer for 2 minutes. Add red pepper flakes. Bake at 350 degrees 5060 minutes. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Set off burner and allow cheese to melt into soup. salt. 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. (The alcohol burns off but makes tomatoes "come alive".
sprinkle parsley flakes in a larger circle around the onions. white pepper • Dill weed to taste • 2 pkgs. . sprinkle paprika in a larger circle around parsley flake circle. milk. Combine eggs. 8 oz. Bake at 350 for 1 hour. cream cheese • Chopped fresh chives or edible flowers for garnish. vegetable broth • 2 onions. Zucchini Soup • 4 medium zucchini.Mix completely with the sauce and serve immediately. top with parmesan then cheddar cheeses. pour carefully over cheeses. Combine potatoes and 1/4 cup onions. Sprinkle with seasoned salt and garlic powder. salt-free lemon/herb seasoning • 1/2 tsp. chopped • 1 tsp. 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. Garnish pie: make a small circle of 1/4 cup onions in center of pie. quartered and sliced • 2 cans of 15 oz. Vermont Cheddar Pie • 2-3 cups diced. Carefully put a layer of spinach and crumbled feta cheese into the crust. press into pie plate as crust. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp.
pepper and dill weed to taste. or until beans are very soft and a red gravy is produced.In a saucepan. chopped green onions and rice. Cook for approximately one more hour. approximately 20 to 30 minutes. Cook mixture until soft. Chill over night or until very cold. add zucchini. Then blend in zucchini mixture. then cover and reduce to a low heat and simmer. except seasoning meat. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . After beans have been cooking for approximately 2 hours. Now add chopped green onions and additional season salt if desired. Add to a large pot and cover beans with water until water is two inches above bean line. Blend the cream cheese in blender until smooth. until smooth. 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). onions. chicken broth. a portion at a time. white rice. Serve hot over warm. add remaining liquid. Bring to a rolling boil. Garnish with chopped chives or fresh flowers. Add season salt and continue to simmer this combined mixture for another hour. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Add all other ingredients.
. Be creative and use your imagination. This ensures an adequate consumption of necessary vitamins and minerals. Dieting alone can cause the body to believe it is being starved. This is just a start for you. not fat. In response. There is no quick and easy way to improve body composition. This can negatively affect his physical fitness. Athletes must consume a minimum number of calories from all the major food groups.200 calories. it loses fat at a slower rate. final mixture will be a little lumpy. since weight lost through these practices is mostly water and lean muscle tissue. Athletes should avoid diets that fail to meet these criteria. lightly oiled. There are many. Not only does exercise burn calories. 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.• 2 tbsp powdered sugar Mix all ingredients together very well. with the calories distributed over all the daily meals including snacks. it helps the body maintain its useful muscle mass. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Prepare a medium-hot skillet. it tries to conserve its fat reserves by slowing down its metabolic rate and. The athlete who diets and does not exercise loses not only fat but muscle tissue as well.500. as a result. 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. many more recipes out there for vegetarians. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. In other words. Losing fat safely takes time and patience. one should eat less and exercise more. women require at least 1. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. and it may also help keep the body's metabolic rate high during dieting.
Good nutrition is not complicated for those who understand these dietary guidelines. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. athletes should regularly eat a wide variety of foods fro-m the major food groups. proper nutrition plays a major role in attaining and maintaining total fitness. walking. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. swimming. and rowing. burn little. if any. rowing.Fat can only be burned during exercise if oxygen is used. fat. Aerobic exercises include jogging. especially in large amounts. exercise to music. As a result. which uses lots of oxygen. such as sprinting or lifting heavy weights. a mixture of both fats and carbohydrates is used. examples include jogging. In reality. however. and mental alertness. Exercise alone is not the best way to lose body fat. To be properly nourished. bicycling. Anaerobic activities. For an average-sized person. Diet In addition to exercise. is the best type of activity for burning fat. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. Aerobic exercise is best for burning fat. Because there are 3. Aerobic exercise. A good diet alone. fat is seldom the only source of energy used during aerobic exercise. bicycling. stair climbing.500 calories in one pound of fat. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Instead. and jumping rope.selecting a variety of foods from within . crosscountry skiing. cross-country skiing. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. running or walking one mile burns about 100 calories. good health. will not make up for poor health and exercise habits. In addition. he needs to run or walk 35 miles if pure fat were being burned. most people would need to run or walk over 50 miles to burn one pound of fat. walking. swimming. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. This section gives basic nutritional guidance for enhancing physical performance.
intensities. Keeping a daily record of all foods eaten and physical activity done is also helpful. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. By comparing caloric intake with caloric expenditure. x 0. 14 if somewhat active. a person will burn 0. that is. Weight is maintained as long as the body is in energy balance. For example. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types./lb. as shown in Figure 6-3. A well balanced diet provides all the nutrients needed to keep one healthy. The result is a rough estimate of the number of calories you need to maintain your present body weight. Avoiding an excessive intake of fats is an important fundamental of nutrition. a person running at 6 miles per hour (MPH) will burn 0. Thus. or negative) can be determined. 150-pound male will burn 11. a 150-pound person would burn 5. Even snacking between meals can contribute to good nutrition if the right foods are eaten.1 calories per minute (150 lbs. To estimate the number of calories you use in normal daily activity. = 5.079 cal. = 11. and 15 if moderately active. when the number of calories used equals the number of calories consumed. as shown in Figure 6-4. balanced. while participating in archery. A high intake of fats. Good dietary habits help reduce the likelihood of developing CAD.each group. CAD. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. and durations. a slow. has been associated with high levels of blood cholesterol.85) or about 710 calories in one hour.079 cal.85 calories/minute (150 lbs./min.1 calories/ minute) or about 305 calories/hour. the state of energy balance (positive. they should eat three meals a day. . Similarly./min. You will need still more calories if you are more than moderately active./lb. progressive disease. multiply your body weight by 13 if you are sedentary. x 0.034 calories per pound per minute. especially saturated fats and cholesterol. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack.034 calories/minute/lb. results from the clogging of blood vessels in the heart. The blood cholesterol level in most Americans is too high. and a typical. Another dietary guideline is to consume enough calories to meet one's energy needs.
sex. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Carbohydrates are the primary fuel source for muscles during shortterm. Concerns for Optimal Physical Performance Carbohydrates. we should reduce our daily cholesterol intake to 300 milligrams or less. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). rice. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. such as candy. the chief fuel burned is carbohydrates. Very intense activities use more carbohydrates. the contribution from fat gradually increases. The body uses fat to help provide energy for extended activities such as a one-hour run. but to no more than 10 percent of our total calories. in the form of glycogen (a complex sugar). pasta. Initially. 'but as the duration increases. whole wheat bread. high-intensity activities. Repetitive. up to 60 minutes before exercising. It plays an important role in maintaining normal body temperature. At least 50 percent of the calories in the diet should come from carbohydrates. Because foods eaten one to three days before an activity provide part of the fuel for that activity. because they can lead to low blood sugar levels during exercise. Sweat consists primarily of water with small quantities of minerals like sodium. Athletes often fail to drink enough water. water lost through sweating must be replaced or poor performance. Individual caloric requirements vary. Finally. potatoes) are the best sources of energy for active athletes. plain water is the best drink to use to replace the fluid lost as sweat. depending on body size. especially when training in the heat. The evaporation of sweat helps cool the body during exercise. Foods rich in complex carbohydrates (for example. age. Water is an essential nutrient that is critical to optimal physical performance. are the primary fuel source for muscles during short-term. it is important to eat foods every day that are rich in complex carbohydrates. The current national average is 38 percent. It is also important to avoid simple sugars. Cool. We should increase our intake of polyunsaturated fat. high-intensity activities. As a result. can result. and possibly injury. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. In addition. and training sport. Examples include weight training and the APFT sit-up and push-up events.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Athletes .
Cholesterol is a fatlike waxy substance and is produced by the liver.5+ hours) at intensities over 50 percent of heart rate reserve. On the other hand. it is necessary to first understand what cholesterol is. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. who have a high proportion of lean body mass. The primary functions of protein are to build and repair body tissue and to form enzymes. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. during.5 grams per kilogram of body weight per day). During intense training. The recommended dietary allowance of protein for adults is 0. Sports drinks. nausea. as do regular soda pops and most fruit juices. too much cholesterol in the body has damaging effects. these beverages can provide a source of carbohydrate for working muscles.should drink water before. During prolonged periods of exercise (1. are helpful under certain circumstances. Although cholesterol has purposes and is important to overall health and body function. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. . if any. drinks that exceed levels of 10 percent carbohydrate. Therefore. This can improve endurance. these drinks should be used with caution during intense endurance training and other similar activities. one's need for protein might be somewhat higher (for example. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. to the total energy requirement of heavy resistance exercises. and after exercise to prevent dehydration and help enhance performance.0 to 1. Weight lifters. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. Many people believe that body builders need large quantities of protein to promote better muscle growth. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. During periods of intense aerobic training. 1. Protein is believed to contribute little. and diarrhea. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles. can lead to abdominal cramps.8 grams per kilogram of body weight.
You want to ensure that your levels of this cholesterol remain . alternative ways to manage your cholesterol without having to rely on medications. and grains you can maintain optimal health as they do not contain cholesterol. produces hormones such as estrogen and testosterone. though. The purpose of this ebook is to inform. meat and eggs your cholesterol elevates. the levels build up and cause damage by clogging your arteries. In fact. This puts you at serious risk for disease such as heart and stroke. With too much cholesterol in the body. In fact. When the cholesterol level is appropriate. 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. High cholesterol can be avoided! With a nutritious diet. When you eat saturated foods such as dairy. there are several different body functions and several different substances that make up our understanding of "cholesterol. Lipoproteins equip the cholesterol to move around the body.Cholesterol forms every cell within the body. As we progress with "30 days to lower cholesterol" you will learn healthy. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. and produces bile acids which are proven to aid in the digestion of fat. On the other hand when you eat foods such as fruits. The two main types of lipoproteins are: High Density Lipoproteins (HDL.) HDL transports cholesterol from cells back to the liver. cholesterol cannot be dissolved in the blood. it plays a life-giving role in many functions of the body. educate and provide healthful options. which is another form of fat. When cholesterol is at a good level it works to build and repair cells. This is known as "good" cholesterol. Instead. This is done simply from reducing cholesterol by 1%. vegetables. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. HDL is either reused or converts to bile acids and disposed." As with some fats. molecules called lipoproteins carry cholesterol to and from cells.
If you want to see a graphic representation of this. We will address this issue as we progress in "30 days to lowering cholesterol.high for optimum heart health. other causes of high cholesterol are lifestyle. some people require a very aggressive approach which includes cholesterol lowing medication. when we speak of having "cholesterol levels" we mean more than one number. For some. Eating fast foods and convenience foods results in eating too many fats and salts. smoking. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. The results on his cholesterol and body health in just 30 days are truly frightening." This documentary details the attempts of one man to live on fast foods and little exercise alone. we are setting ourselves up for problems.even when other cholesterol levels are normal .) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Other factors involved in this risk are age. Low Density Lipoproteins (LDL. 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. Obviously. HDL aids to ensure protection from the risk of heart attack and/or stroke. and aids to remove LDL from your artery walls. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. which can raise our bad cholesterol levels. Understanding the Causes of High Cholesterol Besides diet. Due to heart risk factors besides diet. HDL consists of more protein than triglycerides or cholesterol. gender and the heritage of the individual. ." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. consider renting the documentary movie "Supersize Me. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. since having too low levels of HDL . In addition. gender.may lead to heart problems. To maintain optimum health. family history of heart disease. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. and diabetes mellitus.
The Dorsal Aorta or the main artery branches out into many smaller arteries. work harder and start earlier in adopting a healthy lifestyle and eating plan. including walking. If you have a family history of heart disease and high cholesterol levels. Buy cooking oils that are unsaturated. each day will lower cholesterol.especially bad cholesterol . Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Exercise does not have to be a large time or money commitment. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Your Arteries and Cholesterol The job of your arteries is to pump blood. Use low fat cooking sprays to replace heavy oils whenever possible. While there is not much that you can do about your age. Age and Gender: Cholesterol levels increase with age. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Once a woman starts menopause. Diet: An important consideration in eating is choosing lower fat. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. the cholesterol level starts to increase. Just 20 minutes of aerobic exercise. It is never too late to start on this path. High levels of bad cholesterol may even prevent arteries . Women generally have a lower level than men from age 50 to 55. Too much cholesterol in the blood .prevents arteries from working their best.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health.
the arteries expand and are filled with blood. As the heart beats. No matter what your current health. Consider: Heart disease is one of the leading killers in North America. The middle layer is elastic and very strong. since cholesterol can actually lead to blockages in your arteries. this system works effectively and the blood can carry oxygen and other essentials throughout the body. you need to keep your cholesterol levels in a healthy range. and the main reason behind the blocking of arteries is high levels of bad cholesterol. This means that if you want to prevent heart disease. Arteries are constructed of a tough exterior and a soft. smooth interior. High cholesterol levels fill arteries with thick substances that prevent your body from working well.or bad cholesterol levels that are elevated but not considered "very bad" . Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer.from functioning at all. it is critical then that we keep arteries free of bad cholesterol for optimal health. and strokes.can increase your chances of heart disease or stroke. The inner layer is smooth and allows the blood to flow easily. If this happens often enough you can suffer a heart attack or a stroke. Even having "borderline" cholesterol levels . Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . Each are made up of epithelial cells. Your heart becomes starved of required blood. heart attacks. The heart relaxes and produces enough force to push the blood through. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. For this reason. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. eating a better diet and getting exercise can help keep you healthy. In a healthy person. It helps pump the body's blood.
if you have elevated levels of high cholesterol. Limit your sodium intake to 2400 milligrams a day. If you need assistance seek out a nutritionist or dietician. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat.Eating is one of the things that can affect your cholesterol level a great deal. or follow the limits for dietary cholesterol that your doctor sets for you. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Being overweight can contribute to cholesterol and to heart ailments. this sort of diet will also make you feel generally healthier and more energetic as well. As an added benefit. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. In fact. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. If you have too high cholesterol. Consume less than 200 milligrams of dietary cholesterol each day. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. you can take steps to regain your health by following a low cholesterol and low fat diet. Again. The effects over all will be immediate. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. but reducing your intake of all salts is the better choice. . especially if you have very high cholesterol. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Receive 25_35% or less of your day's total calories from fat. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Sea salt is a better option. In fact. try to lower your saturated fat intake as far as possible.
salami and fatty red meats All foods that are fried. salad dressing and sauces. sausages.Refuse foods made with harmful trans fats such as margarine. fish. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. eggs and nuts each week. Limit and eat only in moderation if at all: Highly processed foods. These foods include: Oats. 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. High cholesterol foods include: Organ meats (this includes liver. hot dogs. • Enjoy foods high in soluble fiber. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. You can keep the skin on to seal in the juices so long as you remove the skin before eating. rye. . dry beans. including select cuts of meat. which can wreak havoc on your heart health. poultry. 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. and especially processed meats such as deli meats.
choose leaner cuts. Consider all the vegetables you may not have tried yet (please note that this list is not . Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. but some fruits and vegetables have been linked to lowering cholesterol in patients. To put it simply. vegetables. With vegetables and fruits. When most of us think of "veggies" we think only of a few. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days.and have lower cholesterol levels as a whole. Select fish such as cod that has less saturated fat than even chicken or other meats. you do not have to worry as much about eating too many fruits and vegetables.When selecting meat. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Increasing your intake of fresh (not canned.that North Americans face. If you have always felt deprived while following low-fat diets in the past. and cuts that have less white "marbleized" texture. You can only eat small portions of animal products before you have to worry about cholesterol content. fish. white meat. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. you can avoid this in the future simply by eating more fresh fruits and vegetables. not poached. those nations that eat more fruits. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. In fact. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Even the leanest cuts of meat. The white "marble" is fat that can increase your cholesterol. chicken. there is no such worry. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. While you do not want to overeat.not to mention the higher rates of obesity . and grains are healthier . As an added bonus.
mung beans. not just the seeds. green beans. runner beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . many which you likely have not tried before. there are many delicious brands of peas.there are too many vegetables to list here . and many others) Bean sprouts Lentils Peas (again. red beans.complete . kidney 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. These may include snow peas. broad beans. lima beans to azuki 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. navy beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. soy beans. from black beans. sugar snap peas. green peas. borlotti beans.
. you will be stunned by the range of lettuces out there. 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.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Empire. yellow and red peppers. Cortland. and others. Mcintosh. There are many types of mushrooms. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. from the common to the exotic. Centennial Crab. Arlet. Empress. 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. Honey Crisp. Gala. it is a fungus. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Jonagold. Kandil Sinap. some quite rare. Mantet. from butternut to acorn to pumpkins and gourds. Blushing Golden. red potatoes. Mutsu. Braeburn. Try the following varieties: Akane. Chieftain. Liberty. orange. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. not just their size. 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. Fuji.
Cassava. Yellow Transparent. Royal Plum. and others) Berries (besides the usual strawberries and raspberries. elderberries. bearberries. Virginia Gold. Unize Plum. among others) Pears (including Asian pears. gooseberries. Monmorency cherries. Reliance. crowberries. Opal. boysenberries. wineberries. Canary. Starr. Apple Bananas. lingonberries. cranberries. Red bananas. currants. Wilson Juicy. and others) Persimmons Pineapples Plums (including Mt. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. loganberries. Patricia. there are dewberries. Watermelon. Beirschmidt. Honeydew. Starking Delicious Plum. and sweet cherries such as Black Russians. Red Secor. nannyberries. and others) Cherries (from sour cherries. huckleberries. Canteloupe. Stanley Prune_Plum. Bartlett. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Lapins. Yataka. bilberries. Chinooks. cloudberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Empress Prune_Plum. Baby Bananas. Hedelfingers. barberries. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Baking Bananas. and Sensation Dwarf Peach. Russet. Red Astrachan. sea grapes.Northern Spy. Dietz. many kinds. blueberries. Red Haven.
When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. avoid all fast-food. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste.treat it like a checklist of the food adventures you could have with food. and prepackaged meals. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. most of us have tried only a small fraction of the fruits and vegetables that are out there. find a variety of fresh fruits and vegetables you have not tried and try them. The fact is. Your taste buds and your cholesterol level will thank you for it. every week. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. Make it a mission to buy some fresh fruits and vegetables you have not tried.it is only a way to get you started in discovering new fruits and vegetables. When you have many types of healthy and delicious foods to choose from. you will naturally choose foods that are good for you and for your heart. If you want to lower your cholesterol over the next 30 days. salt. The secret to low-fat eating is to make eating the right foods as attractive as possible. 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. Realize that these lists of fruits and vegetables is far from complete . Look back over the list of fruits and vegetables . Over the next 30 days. convenience. Convenience foods. of course. and sugar. Read about new varieties of fruits and vegetables and try them as well. use this list of fruits and vegetables. you will want to cook your own meals more often.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. . are notorious for offering poor nutrition and plenty of fat. Cooking and Cholesterol If you want to lower your cholesterol. In fact. Print the list and circle all the fruits and vegetables you have not tried.
Choose fresh ingredients . even if you are lost in the kitchen. There are many recipe books at your local library . tomatoes. you can easily create a salad that is enticing. Vegan.the very freshest you can. 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. Wrap some veggies in a tortilla. Japanese. and Indian recipes. Use good olive oil instead of butter. If you have recipes you cannot part with. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Raw food.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Cooking to lower your cholesterol is not very hard. herbs) and garnish with a few nuts. carrots. switch ingredients to healthier alternatives. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Not only is this healthier for you. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. You can also create a very low fat salad dressing by combining half an avocado with some herbs .This isn't hard to do. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. and drizzle the salad with olive oil and lemon juice. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Buy some fresh herbs. Simply chop up some favorite salad greens (mescalin mix. cucumbers. If you must use salt. use only a pinch of the best sea salt you are able to buy. Don't overlook cookbooks that feature Chinese. Use these to add flavor to your cooking rather than relying on salt. cut more veggies into a salad. zucchini.
and lemon juice. Sandwiches: Sandwiches are quite easy to make. All can be made into delicious and heart-friendly meals in minutes. Many prepared pasta dishes use plenty of salt or cream-based sauces. Combine until blended. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. eggs. . Experiment with different fruit combinations to find different tastes. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. whole milk products such as chesses. Add your favorite fresh herbs (basil is a good choice) and combine. and other high-fat foods in your salads. If you are craving desserts. opt for skinless poultry. You can make similar meals with rice or even low-fat tofu. 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. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Avoid highly processed deli and sandwich meats. Fruit Salads: Chopping up some of your favorite fruits. 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. and lemons can make a beautiful and attractive salad that is very low fat. bacon bits. but some combination of this recipe can give you a tasty meal with less fat. berries. use lean and skinless chicken or other poultry. Pastas: There are a number of pastas available. This can be a very tasty combination and is still quite healthy for you. Avoid croutons. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Shred your favorite vegetables or cut them into very small pieces.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. Instead. Add the pasta and toss until the vegetables are the desired consistency. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Simply cook the pasta in a pot. Instead of fats or mayonnaise on your sandwiches . 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. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. It can also be a great quick breakfast on days when you are in a rush.
polyunsaturated. Also. fruit sherbert. and sugars. 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. Consume fat free. 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. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . fat. fig and fruit bars. plenty of calories and some fats. Choose only lean meats. cover with lemon juice and possibly herbs and grill or bake until done.simply place the fish on the cedar. take care to read the labels on these snacks and choose the brands with the least sugar. and salt that you can. you can get planks of cedar that are perfect for baking or grilling fish . and hydrogenated fats). low-fat yogurt. calories. and cholesterol . and poultry rather than red meats. wafers. try to stave off the craving with fresh fruit. Enjoy white meats. animal or graham crackers.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.many are very high in sodium. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. calories. fish. you can make these foods even healthier by reducing the amount of fat you use in preparing them. However. 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. Jello. occasionally eating low-fat desserts and snacks such as angel food cake. skim. At many fish shops. these products still do often contain sodium. puddings made with low-fat milk that make lower-fat alternatives. sodium. Lean meat dishes: When you have chosen your lean cuts of meat. If you absolutely crave a dessert or snack. though. For example. so overindulging in these will certainly not allow you to keep your heart healthy. If this does not work.
prepared. You learned to like some foods as a child. When you think of a salad. Today. adopting a very low-fat diet and healthier lifestyle is often challenging. simply because salads and vegetables are advertised a lot less.Choose fresh rather than processed. However. you may nit get the same strong images in your head.even when those foods are processed and contribute directly to higher cholesterol.a large. less than healthy foods have needed advertising. 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. but you have also learned to associate certain foods with certain ideas and ideals . 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. because they were not needed. though.healthy processed foods. When you picture a hamburger. we don't always do what is right. juicy burger with all the toppings. you likely picture the hamburger you see in advertisements . there is a huge market for convenience and "junk" . Do you associate champagne and truffles with elegant dinner parties? Chips and beer with a fun night out? Lattes with work friends? Advertisers spend millions and even billions of dollars getting you to eat their foods . Odds are. Traditionally. Face it. spiced. Think of the last ten food advertisements you have seen. they were for less-than. most of us have been taught which foods are healthy and low in fat and which are less than good for us. 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. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. It sounds crazy. try frozen foods that have no sauces or other ingredients added. 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. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. If you cannot find fresh produce out of season. pickled or tinned foods.and likely this has been the doing of advertisers.
this is exactly what restaurants do to advertise their food when you are actually in the restaurant . In fact. and sodas to the amount of space given to the produce section. This is no mistake. but many times these foods are less than great for your cholesterol level. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. and lower your cholesterol over the next 30 days as well. . avoid the television for a while and watch your cravings for fatty foods decrease. There is no reason why your heart health should suffer because some advertiser is good at their job. Often. Odds are. though. If this describes you. 2) Make good-for-you foods appealing.they add ambience to make the meals more attractive and appealing. sugary foods. junk foods. Advertisers are trying to make their products appealing. Also avoid radio ads and restaurant advertisements in magazines and newspapers. much as restaurants do.even those that are fatty and terrible for your cholesterol . Take a look at those high-fat and cholesterol-high foods. Is it any wonder that restaurant meals . they are placed at eye level. When you visit your local grocery store. compare the amount of shelf space given to convenience foods. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers.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. Most people see the majority of food advertisements on television. 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. so that customers are more likely to walk away feeling happy and satisfied with their meal. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Add some music or candles to your dinner. 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. After all. In too many grocery stores. Advertisers do an incredible job at making foods attractive. 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. they come in brightly designed packages that grab the eye. Figure out where you see advertisements for foods and then avoid those ads.foods.
you will find it much easier to stick to a low-fat diet .For the next 30 days.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. and other foods you are trying to avoid during the next 30 days. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. If you find that you crave convenience foods. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. and disgusting. greasy. For example.when buying food that is good for you. .without feeling cheated or deprived. imagine them in the worst possible light . watch out for negative words." This is not likely to make you crave these foods especially since you are always hearing great adjectives . 4) Use a little negative advertising. Whenever you find yourself craving foods that are high in fat or sodium. As soon as you are aware that you are craving the foods. Try to do the same thing as advertisers . and look up stories about the disgusting things people have found in the fast foods and convenience foods. 3) Describe foods in a way that makes them appealing to you. cold.as mushy. This will make bad-for-your heart foods seem far less attractive. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. recall the times you have had terrible fast food or convenience food meals. congealed. fast foods. try to find ways to make these foods less appealing.such as "delicious" and "juicy" described about fatty foods. Ask your friends and family for their dining-out horror stories. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. Advertising works by staying with you. 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. You can use the same technique to make good-for-you low-fat foods seem appealing.
If you keep cookies. as you work to lower your cholesterol. 4) Get lots of appealing heart-healthy foods into your kitchen. but prevent fruit flies. Replace your foods with lowerfat or healthier alternatives.and are less likely to cheat on your new eating plan. wok. you can easily reduce how much fats and sodium goes into each meal. Also get rid of any fliers. Hang up some nice curtains or at least get rid of the clutter. you are far less likely to be tempted by them. If these things are not in your home. If your kitchen is an enticing place to cook. you are more likely to turn to them when you are feeling hungry. fried foods. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. If you make healthy foods more attractive and visible. If you have a deep-fryer. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. or menus from take-out places and restaurants. Invest in parchment paper. if you can.and for life! . advertisements. you should eat in and eat foods you have prepared yourself almost all the time. 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. a rice steamer. and other temptations around. . That way you are far more likely to reach for low-fat. 3) Eat in. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. 2) Give them away to a friend or food bank. give it away. healthy foods over the next 30 days . Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. you are more likely to cook at home rather than being tempted to eat out. no-stick cooking ware. try to find ways to make cooking in your kitchen more appealing. While you are cleaning out your kitchen. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. you are more likely to reach for them when you are hungry. 2) Make your kitchen a heart-healthy place. go through your home and get rid of the foods that you should be eliminating or cutting back on. When you make your meals yourself. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. For the next 30 days. You do not have to invest a lot of money for this.
Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. but we often leave eating to chance. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Over the next 30 days. Find ways to get yourself motivated to eat well for life. For many of us. Many of us take in excess calories and fats when we eat out with others. You will learn many recipes and cooking tips for heart-healthy eating. it can be too daunting to come up with a menu and then cook a meal from scratch. and pubs or we have movie nights that include take-out pizza. once you learn to cook healthy and delicious meals. coffee shops. child. If you can't find someone to help you. If you have very high cholesterol. make it a habit to meet friends at places that don't have food as a major entertainment. then find some way to make cooking time more fun .listen to music or watch a movie on a portable DVD player as you cook. or in your home rather than in restaurants or cafes that feature rich foods. Plus. 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. The hard part is staying motivated to keep the diet plan up for weeks. After a long day at work. 7) Get help in the kitchen. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. This can make heart-healthy eating more difficult.we meet friends at restaurants. or spouse. Or. Meet friends at the gym. and have the opportunity to spend time with others who are concerned about heart health. so that there is no excuse to turn to convenience food. fear is a great motivator. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. 9) Get motivated. 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. 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. on hiking trails. cooking with someone else tends to be more fun. 8) Socialize without food. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. This is especially a problem since we so often equate social times with eating .5) Consider taking a heart-healthy cooking class. . Most of us plan our days and our finances. Whether you get help from a roommate.
list ways you can avoid the situation or at least make better choices when you are faced with it. Luckily. Make sure that you eat different fruits and vegetables . it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. types of fat. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. 12) Figure out your eating dangers and find ways to overcome them. Most of us have specific emotions and events that may make us turn to comfort food. If your walk home from work takes you past a favorite restaurant you find hard to resist. Post your list in your planner or other visible place so that you will see it. Sound too simple? Not at all. sadness boredom. If you can make low-fat alternatives easier to reach for than fast food.no larger than a pack of cards. and you will reach for these foods rather than turning to high-fat. Sometimes. then you may need to find a different route home. fruits. and other low-fat foods are among the most convenient foods out there. high-sodium "fast foods. 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. fiber. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. 13) Make cholesterol-friendly eating easier. When you prepare a meal. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. If Tuesday work meetings leave you reaching for cookies in your office desk." 11) Make heart-healthy food more interesting. sodium. and beside each item. The portion size of grain should be smaller and the portion size of animal proteins (meats. vegetables.10) Make heart-healthy food more convenient. list the times you are more likely to want to eat. If counting fat grams. simply make sure that most of your plate is taken up by fresh fruits and vegetables. and cholesterol in each of your foods is causing you stress. and other healthy meals easier. or meetings with your boss. Whether it is general stress. milk products) should be smaller still . On a paper. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. this is very simple. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Keep low-fat yogurt and other low fat foods around for fast snacking. salads. Keep cut up fruits and vegetables in your refrigerator to make stir-fries.
There is no one magic pill or powder that you can take that will make you stronger. and convenience or restaurant meals entirely. inexpensive. constituents. Supplement product labels must include the words "dietary supplement". egg yolks. full-fat dairy products. This will not make your cravings for less-than-healthy meals go away. If you are considering supplements. Eating a variety of foods on a regular basis is the most important step toward this goal. Over the next 30 days. Supplements include vitamins. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. botanicals. or easily digested by all.do your cooking with the olive oil. 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. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. this simple formula will be a snap to follow and will actually lower your cholesterol. herbs. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. and extracts of these substances.each day so that you get a variety. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. If you are on a very strict low-cholesterol diet. but for most people interested in lowering their cholesterol. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. but it will go a long way towards ensuring that you don't give into the cravings. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Use olive oil as your main source of fat and refuse other dressings or sauces . metabolites. skinnier. There are thousands of supplements on the market. or give you more energy. all of which are easily accessible to athletes. as well as concentrates. lower your cholesterol by making sure that reaching for lowfat. Variety is still important because bars and powders are not always low fat. amino acids. Eliminate foods such as organ meats. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. minerals. you must weight the purported benefits against the potential risks . Nor are supplements a substitute for regular exercise.
There are two routes to take. Another source for information is the web. If you have heart problems. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. quality is essential to success here. Giving your body the nutrients that it needs to make it through the day is essential to your well being. In addition to this. How do you know how much to take? That's a trickier question. find a good quality multi vitamin and take that as directed. look for supplements that can offer weight loss benefits. These individuals can also help provide you with the information you need regarding improving your conditions. if you have a need to lose weight. you are probably still missing out. Don't assume that any information that you find is reliable. But. Again. If a product makes claims that sound too good to be true. what do you take? First off. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. But.(and cost) before deciding to use any product. First. you can probably find a supplement or several that can address those problems for you. First off. it sometimes needs additional supplementation to take it to the best level it can be at. problems with gaining weight or other conditions. Quality is very important if you want to see benefits from supplementation. Information is key. even if you think that you can do this through the foods that you eat. While a diet that's full of nutrient rich food should not be replaced. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. find out what type of supplements you can take for your individual needs and problems. 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. start by finding a health food store or a vitamin supplier. For example. the claims probably are too good to be true. make sure that you have a reliable source. It's like always giving your car premium gas and oil to do its job even better! . Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. Therefore. 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.
the body must use other methods to replenish ATP. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. liver. Another important supplement is whey protein. When ATP is depleted within the cell. Approximately 40% of the body's creatine stores are free creatine (Cr). including both elite athletes and untrained individuals. without oxygen. the cell can no longer contract. The fastest method. and methionine. mainly found in red meat. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Creatine is also a very good supplement for gaining muscle mass. or adenosine triphosphate. Creatine is manufactured naturally in the body from the amino acids glycine. the bonds in the ATP molecule are split. . Creatine is used for the resynthesis of ATP. I can gain 5 kg of muscle in just two weeks using creatine.There are thousands of different supplements on on the market. Creatine works by increasing the water volume within your muscle cells. For the majority of the population. Some of which perhaps are not particularly useful. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. is the "power" that drives muscular energetics. ATP. There are many different varieties of whey protein. Once CP stores within the cell are depleted. while the remaining 60% is stored in form of creatine phosphate (CP). Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. Creatine is a natural constituent of meat. There are several methods by which the body rebuilds ATP. yielding ADP (adenosine-diphosphate). turning it back to ATP. When a muscle is required to contract. This process takes place in the kidneys. There are several though that are very useful. arginine. This phosphate portion bonds to the ADP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Creatine is the most popular and commonly used sports supplement available today. The typical male adult processes 2 grams of creatine per day. is through CP. and pancreas. I have been using multivitamin supplements and vitamin B supplements for 20 years. and replaces that amount through dietary intake and fabrication within the body. The energy released by breaking this bond powers the contraction of the muscle.
After that. So if you weight 200 pounds. though.7 grams in the maintenance phase. Creatine is safe for most everyone to take with the exception of people with renal issues. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. allowing further capacity to regenerate ATP. Creatine is also thought to increase the body's aerobic abilities. this could get confusing! Not really. The periods are brief because the ability of a cell to store CP is limited. In other words. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth.Supplementation with creatine increases Cr and CP within the muscle.3 = 27 grams of creatine per day After the loading phase. it's recommended that you stick to 5 grams per day. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. you should be consuming . therefore the body will quickly move to other methods of replenishing ATP. Experts say in the "loading phase". There are two way to decide what dosage of creatine you should take. the formula would look like this: 1 lb divided by 2. the dosage is 20 grams a day for five to seven days. 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. Glutamine . In the "loading phase" which is where you begin adding creatine to your diet. your weight is multiplied by .2 kg multiplied by . so you would require 2. Many people like to take their creatine in a shake as it most often comes in the form of powder. However. You can also calculate creatine dosage according to body weight and mass. Follow along closely.3 grams of creatine per kilogram of body weight. It can also delay fatigue during repeated workouts. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. you must use your creatine regularly instead of sporadically for it to be effective.03.
You have to have a positive nitrogen balance in order to gain muscle mass. brain. Under normal conditions. If you have too little glutamine in your system. repairs and builds muscle and can induce levels of growth hormone found in the body. This two to three gram dosage used post workout builds protein. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. during times of stress. Protein has been shown to have the best effects on the body when combined with carbohydrates. Again. glutamine reserves are depleted and must be replenished through supplementation. it can result in muscle loss. Glutamine is also thought to prevent sickness. Two to three grams has been found to help symptoms of queasiness. Glutamine is a nonessential amino acid that is produced naturally by the body. and speed up growth hormone production. our body can produce more than enough. promote healing. you'll need both creatine and glutamine alike. and stomach tissues. Over 60% of our amino acids come in the form of glutamine. it usually comes in powder form. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Protein is what makes up and maintains most of the stuff in our bodies. but if you really want to grow your body mass. Much of your protein will come from your diet. so you'll want to take it with milk or in a shake. The typical American diet provides 3. liver.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Research shows levels of supplementation from 2 to 40 grams daily.Another popular supplement among body builders is glutamine. Protein The importance of protein to a body builder is a no-brainer. . If you want to build a ripped body. It is the single most important nutrient in a body building regimen. Sixty percent of glutamine is found in the skeletal muscles. increasing protein through weight gainers or protein powders is necessary. The remainder is in the lung. prevent sore muscles. However. Many people are choosing to supplement daily due to the long growing list of benefits. Of course. This includes stress that the body is under during periods of exercise.
Its unfortunate high cost however makes me advise you to use it sparingly. Nitric oxide promotes extended ability to life weights. so you can take it in a shake just like with other powdered supplements. low-fat milk. It also supplies the most amino acids that bodybuilders use. 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. Combine the powder with some eggs. Whey is the best investment because of its capacity as a postworkout recovery supplement. Many body builders take nitric oxide for a variety of reasons. Nitric Oxide. a key molecule manufactured by the body.The best type of protein supplement on the market is whey protein because it is the highest yield. delivery of nutrients to skeletal muscle and a reduction in blood pressure. If not. When on low-carb diets whey can function as an alternate source of energy. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. . it's good to combine your protein with some form of carbohydrate for maximum results. and should be taken in the manufacturer's recommended dosage. As with creatine. Nitric oxide also comes in powder form as well. and will dissipate shortly after you complete your workout. Unfortunately this pump is only temporary. ice cream. The release of nitric oxide creates surges of blood flow. sparing hard-earned muscle protein and glutamine stores within the body. and olive oil. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. especially on a diet. when a muscle contracts and blood vessels dilate. It often comes in pill form. causes vasodilation (an expansion of the internal diameter of blood vessels). Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. You can also add in some fruit for flavor. which is the muscle pump we are familiar with. and increases strength along with stamina. It also signals muscle growth. speeds recovery. 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. As we said before. oxygen transport. which in turn leads to increased blood flow. So whey is the best protein. Nitric Oxide is present for a brief moment. Whey protein is the only choice when on a diet however. the best time to take your protein supplement is post-workout.
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. general energy and well-being. a decrease in libido. but they are used by body builders all over the world. They can cause serious liver damage and even lead to liver failure. Steroids increase testosterone production which can lead to overly aggressive behavior. especially if you use them together synergistically. and other serious diseases. they are illegal. and low sperm count. That causes an enlargement of the breasts along with an increase in fatty deposits. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. Ginko is great for circulation. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. However. so it's good for your brain. you can take. . They help the body fight the ill effects of these diseases and promote healing. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. They also enhance performance making a person stronger and extending their stamina. All steroids eventually change to estrogen which causes feminization in men. They are used in treating a variety of health problems including AIDS. But those are the only ones I prefer to take apart from ginko biloba. Steroids do have some advantages. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Using the supplements mentioned you'll see some results quickly. However. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack.There are many other supplements. which is known as stacking . cancer. complexion. steroids have some serious health implications when taken for reasons other than therapeutic. and in many places. Both of these substances are highly controversial. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended.
but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. as well. Even using various methods to help your body recover. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. . At these times a good sauna. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. though. MENTAL TRAINING Mind Fitness. You will still need to take time to rest though. Following is a list of recuperation techniques and a description of them. Body building has long been thought of as a man's sport. a massage or soak in a hot pool will reduce the feelings of fatigue. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. perhaps it's better to cut down on the workouts and allow for your body to recuperate. They are naturally produced by the body. your mind is a powerful tool and it helps you through each step of your day. You can get huge. They can make you bigger quicker. it still takes time.Growth hormones stimulate the elements in the body that make muscles grow. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. but more and more women are getting interested in it as well. A Healthy Emotional Life As you can assume. 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. They can be dangerous. It controls the way that you perform each action. but many body builders take them to basically tell their muscles to get bigger. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize.
The mind's health is quite an important aspect and. 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. When you are emotionally or mentally unfit. For example. challenged and attentive is essential to your well being and this fight. you need to be fully capable of thinking clearly. should something emotionally troubling happen to you. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen.Yet. For this particular battle. 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. plays a significant role in the quality of life and the longevity that you have in your life. What's Healthy? For your mind to be in a healthy state. your body's health is directly related. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. 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. Keeping your mind active. it's anything but easy to make it through the day without dealing with some type of stress or pressure. There are many various ways that you can improve your emotional state by learning how . the importance of having a healthy brain is very evident. performing mental tasks and you need to be able to conquer problems effectively. In addition. you need to be able to effectively deal with it and then to move on. several key things must play a role. There are many different ways that this can happen. there is evidence that says that you can actually push off the onset by some time if you do the right things. A Healthy Brain With the onset of Alzheimer's happening to more and more people. such as a death or deception. you need to exercise your mind. believe it or not. for many people living in today's hectic lifestyle. Although you may be wondering just how you can control your minds fitness. including the simple fact that you may have to battle illnesses more often and with greater intensity. While life affects each one of us. there are many ways that your mind's fitness may not be the right level that it should be. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. First. In fact. Emotional health is an important battle that everyone must strive to improve.
but that's not a common occurrence. For those that do believe in a Higher Power. you can consider them. This is a personal decision. learning to effectively manage stress is important. 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. and you. 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. Indeed. too. While there isn't always a need to be religious or spiritual. Spiritual well being is a critical factor in maintaining your health. While you can't take away everything in your life that causes stress. you do all that you need to do and there's nothing limiting you. It can lead to various health issues physically. but it also causes all types of physical problems for those struggling with it. mental turmoil and even times when they are so stressed that they can not function properly. too. it can often play a role in the way that you see your life as well as in your emotional state of mind. of course. After all. Not only does it pull you down through causing large amounts of emotional trauma. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. 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. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. Believe it or not. During these times.to react to critical situations. you may think that you have nothing to worry about. Where Are You Now? When it comes to determining how mentally fit you are. mentally unstable and unfit. most people go through stages of depression. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. But. Those that are spiritually fit. . Sometimes it may be important to remove the stressors from your life. the right social activity is one way to improve your emotional health.
stress and angry often? What does it feel like and how intense does it get? 5. 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.Yes. this is one of the prime reasons that they are overweight or unhealthy in their diets. While you may not want to do this. 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. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. To determine where you stand in mind fitness. 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. Do you struggle to make the goals that you set for yourself? 4. your mind can be struggling at the same time. ask yourself these questions. Yet this is a dangerous situation. Improving the fitness of your mind not only improves your daily life but increases your longevity. then you should be considering the vast number of mind fitness needs you may have. it hurts to hear but just like your body goes through illness. or are eating whenever you feel like it. Do you have physical pain that is not the result of an injury? This could be stress related! 2. While food never used to be so readily available. Do you hate the life that you are leading. 1. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Do you feel anxiety. too. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. now. If you have trouble sleep. Be honest. consider this scenario that happens over the span of time. Emotional eating is eating when things go bad. For the most part. For example. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. although you may not realize it. . It's easy to go to the food to get the satisfaction that you need. For many millions of people. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness.
As your self esteem drops.these are all things that people end up saying to themselves when they are emotionally depleted. The first step in fighting the way that food makes you feel. 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. 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. the pounds are creeping onto your hips. it's also one of the worst things you can do for both your physical and your mental health state. You are a failure.. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Just look at you. You become upset at yourself. You can't make the right decisions. you almost purposely make the situation worse by eating bad. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. In fact.You begin by getting stressed at work. You decide you need a big. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. you find yourself in even more problems. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. fatty lunch. you didn't do the job right. though. your self esteem drops. A health self esteem is one that's confident but not overly macho. You aren't any good. Incorporate as many of these things into your life as you can. 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. is to recognize that there is a connection between the way that you feel and the way that you eat. and you'll see differences in the way that you feel and the way that you see the world. you hate your job so much that the only thing that makes it feel better is eating something bad for you. yet if left intact. You should be able to feel confident in the decisions that you make and in the way that your life is moving.. Now. you are not fitting well into your clothing. Soon. .. Emotional eating is one of the hardest cycles to break. which includes emotional eating. Soon. You then find yourself dealing with pressure from the boss. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. In just a bit we'll talk about some of the ways that you can have good mind fitness.
That means taking on the challenges that come up between people. how can you build a social network of people that you can rely on? Make time for those that you already have. Commit to going out and having fun. take care of the way that they look and those that do things for themselves are the most confident people out there. 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. In addition. whatever way is fun to you. Then. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. Those that have people around them to support them do well in many more aspects of their lives. Relationships take time and work. that relationship alone will be one that you have to work on. 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. Let's face. Don't take friends for granted because they won't be there when you need them the most. Just putting on a beautiful outfit can make you feel good about yourself. you need to be able to say.Accept those. working through them and then letting them go. at least one time per week. You should always strive for a lifestyle that's positive with those in your family and your friends. Build A Social Network A social network is a very important to your well being. Getting down on yourself because someone doesn't like the job you did isn't okay. Learn to take criticism positively. Getting away or even just finding time to play a board game is essential. both physically and mentally. "Hey. Although challenging. even when you don't pay attention to them otherwise. Don't assume that they will always be there when you need them. If you are married. This allows your mind to repair damage and it allows you to improve your network of friends. In part of that comes the fact that if you want to have family and friends you . its fun to have people around too! But. If your boss says that the job wasn't good enough. learn how to accept compliments and to take criticism. ask what you could have improved on for next time. work on improving them if you can and then do the best job that you can overall. Those that dress well.
It hinders you throughout your life by causing unhealthy living situations. Managing Stress Its not easy job. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. a physical activity. getting the answers and working at it helps to improve the brain's function. For starters. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. find an outlet. Stress affects your ability to function properly. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. A hobby. use your brain power! You don't have to do any type of exercise with your brain physically of course. but you have to do it! Stress is one of the largest problems in health today.need to be a friend. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. now you have it! You know what to do to make your lifestyle improved through these changes. physical risks and puts your entire well being at risk for emotional breakdown. Asking questions. 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. . or some other thing that really brings you happiness is necessary to have. allowing you to fend off Alzheimer's and other conditions like it. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. You'll feel good about life and your social network. You should also use challenges to help power you through your day and your life. You need to find something that you love to do. too. Your Overall Mental Fitness Plan So. by relieving stress. always keep yourself learning. If the situations that you are in provide you with high levels of stress. To help remedy stress. there are many things that you can do. it is important for you to find solutions to those problems. Learning new things keeps the mind active and that means health. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. but mentally you do! For starters.
Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. If you can't think of anything. Improve your social network to reduce stress and to improve your quality of life. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. 2. learn something new. is a problem for your health and your ability to make it through the life you have. You probably already know the risks of what these things can do to your life. 3. Make changes like these today and see results today. Too Your lifestyle is the way that you live your life. this one will be structured a bit different. It also helps to make it through difficult times when you have someone by your side. and physical fitness increases. Keep your self esteem positive.1. Improve them. drinking and drugs. It will cause cancer eventually in your lungs. Unlike the other chapters. Drinking And Drugs Each of those three things. . but you may not realize the extent at which it takes to improve them. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. smoking. There are no ifs about it. smoking will eat away at your lungs and will cause cancer. For example. Working on this is hard. Each decision you make throughout the course of the day plays a role in your fitness. Improve your brain's fitness by challenging it through new adventures. 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. mental and emotional benefits right away. You Are What You Do. they are not everything. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Lifestyle Fitness. continuous learning and through challenges of all types. but feeling good about yourself is a must for overall health. 5. 4. Do things that are enjoyable to you. Smoking. Improve your stress levels and see physical.
though. your stress levels DO go down and you can feel better about the life you are living. Your lifestyle fitness requires that you get quality sleep each night. For one.But. you destroy your body slowly and methodically. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Why is sleep so important ? There are actually several reasons. You kill brain cells. your body can repair the damage that you have done to your lungs. Sleep Do you sleep ? No. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. you need to remove these problems from it. then you aren't getting the right amount of sleep for health. It's the time that your body heals from the exertions of the day. even if it is one of the hardest things you will have to do. you put your life at risk and you destroy the organs in your body. You will find that your health increases. physical ailments hinder you more when you don't get enough sleep. You need this time for your mind to. 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. It's the way that your mind works through problems. your energy increases. refresh and give yourself the best chance at improving tomorrow. smoking is something that you can stop. To improve your fitness. This can only happen if you stop soon enough. talk to your doctor about it. If you are facing problems with insomnia or are struggling to get to sleep. When you quit early enough. They aren't able to improve the level at which they can function and they make bad mistakes. but the . Smoking and drugs are simply a no no. find a method to stop smoking and do it. Some damage can be fixed through healing over time. others can't. sleep is the body's time to relax and to recoup what it's done all day. To improve your lifestyle and to extend your life.Rest is one of the most overlooked parts of an exercise regimen. Stress hurts more. It's a time to restart. Drinking and drugs are just as bad. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. There may be an underlying medical condition that could be causing it.
During the suspended state of animation you are in. According to the Journal of Applied Sports Science. Try having some white noise in the room like a fan running. You're better off waiting until the next day when your body has been given proper rest. .096. Just as you'd never head to the gym after drinking a few beers at your local tavern. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. you start to feel sleepy. Muscle adaptation and growth often occurs at night. but if you go to bed on an empty stomach. • Get at least eight hours of quality sleep per night. Some people disagree with this theory. For starters. which is above the legal driving limit in most states. This will help you signal your body that it's time to think about resting.reality is it is actually a quite important principle. Make sure this snack is light. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Working out in this state has its obvious downside. • Keep your bedroom dark and cool. • Try having a light snack before bedtime. but you'll have to use the bathroom more often as well which will disturb your sleep.build muscle. • Establish both a regular sleep cycle as well as a pre-sleep routine. If you work up a sweat before trying to sleep. especially tea or coffee. you should never work out after not sleeping the night before. Body temperature has a huge effect on our ability to fall asleep. • Don't drink a lot of fluids before sleep. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. it can distract from your ability to fall asleep. Not only will the caffeine keep you awake. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. As your body temperature lowers. though. your body is doing exactly what you have been asking it to do during your workouts . This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Lack of sleep can have an intoxicating effect on your body. your lack of muscular coordination places you at a much higher risk for injury.
healthy lifestyle. Financial fitness isn't something that we'll stress for too long here. . your body's synthesis of protein increases. but it really can be. Your body can recover and repair any damage you did during the day while you are at rest. but it is something to make part of your overall guide to living a long. • Don't eat before bed. Just as sleep will give you more energy. but the majority of this happens while the body is at rest. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. and even your physical health. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. your home life. there are many ways that you can overcome them. stress causes a wide range of health concerns for your body. You worry about money and end up facing financial hardships that move into your work life. This is what makes you grow. A majority of growth hormones are also released when the body is in the sleep state. Growth hormones are very important in increasing muscle mass. Just think of the role that money plays in your everyday life. Money is one of the largest causes of stress in people every single day. at least two hours beforehand. it is also vital in helping your body recover and ultimately grow like you want it to. growth hormones are also released. As you know. During a workout. If you are having problems with sleeping. • Don't do stimulating things before bed such as watching television or working on a project. your marriage.While your body is sleeping.
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.
Nothing can really compare to personal advice and guidance. but it's free. and ways to prepare yourself for competition. Look around you and find what works for you. Ask around when you are in the gym. These are only a few resources you can check out as you begin your body building quest.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.getbig. as well as pictures of people who have made amazing transformations through a body building program. Here are a few you should really check out: • www. You will find a whole new world opening up around you! . There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion.abcbodybuilding. • www. where to find supplements. • www. or network with others in social settings. sample workout plans.com This is another super website where you can find tips and tricks about how to maximize your workout. In researching this book. You will get the most information by joining their website. The Internet is another invaluable resource for body building information. 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. this author depended on several of these websites for information. contest schedules and results.bodybuilder.com This site is nothing less than amazing.
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