This action might not be possible to undo. Are you sure you want to continue?
By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
Imagine having a greatly increased sex drive. but remember that fitness is something that you can get into the habit of doing which makes it easy. "What am I staying in shape for?" To each person. Fitness is an essential part of life. for example. all of my friends. is well maintained for many years. it became something that you didn't think twice about.Imagine walking alone at night and really feeling safe because you are physically strong. That's what we want you to think of when you think of fitness. everything but so long as I am still fit and strong and healthy . When each part of the machine is cared for. and even years off of your life when you don't take care of your machine (your body. Do you worry about brushing your teeth today? No. then. When you were learning how to do them. Others may be recovering from an illness or injury. you cut several years off the life of the car. because it's a habit. Fitness is a term that is used to help define the ability to stay in the best physical shape. Well I can go on about the benefits of fitness and will do so later in this book. You learned to put your clothes on. once you learned how to do it. then. Fitness is not something that you have to struggle with.That's what gives me the POWER to SUCCEED. this will be something different. for example you don't change the oil in it. If a car. it will last many years longer. it can be that simple to be healthy. the entire machine works the best that it can. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Let's make fitness fun. it is a matter of staying healthy as long as possible. If it isn't taken care of. Others may need a certain level of fitness for their employment. When you were three you were probably taught to brush your teeth. You may ask. Really. For most.) Fitness is about SURVIVAL. you are shaving away days. weeks. you likely hated it. You could take all of my money. But. That's costly to you. then the machine won't run well and eventually won't run at all. You'll learn many things that you'll be able to implement immediately to start experiencing success. Your body is designed to work as a machine. When the machine is neglected either in part or in the whole. Sorry if I sound overly patronising. . but when you look at this as your body.
You will be sore and tired. What do you see? If you are unhappy about any part of your body or training. . It's just something that you do. The same applies to experienced athletes that must alter or increase the training in a specific area . For me it's a bit of belly fat. this is painless. Granted.such as a weight lifter adding cardio to beat belly fat. the first weeks of learning to be fit and staying healthy will be the hardest. Don't worry. if you have the will power to save your life by sacrificing for just a few weeks. it's an important first step.Overcome the initial procrastination. You'll find excuses about not doing it. You'll claim that getting fit is just too hard. chances are good that area of your body is bothering you because it's an unhealthy area. Nevertheless. IT WONT BE EASY AT FIRST. but it may hurt your ego a bit to do it. you'll see that fitness can be easily mastered by you. In fact. You'll dread it. That's not true. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You just can't give up what you love. Our first goal is to determine where you stand right now.
There are several tools that you need to use to determine your health level currently. The higher this number is. For adults. the more prone to health risks you are. Experinced athletes should also do a realistic self review . You can find calculators for many of these available to you free of charge on the web. Its important to do this to more firmy establish and prioritise your fitness goals. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. You need to use them to understand exactly where you stand right now. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. You need this number to be there. Ask your doctor where your blood pressure is. this is generally 120 to 139/80 to 89. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. You need to begin by understanding that change needs to happen.Here are some questions for you beginners to ask to determine where you stand right now. . but it needs to be in a certain range to be healthy.this is part of the goal setting process.
• Ideal Weight: In comparison to your height and body structure. Those that have a large midsection are the most prone to heart problems. The fat that is here will push into your body. start by getting through these basic first steps. your ideal weight is the weight that you should be. But. In effect. . Those that have a larger midsection are most prone to health risks. causing difficulty for each organ there. Beginners .What To Start With To get started with fitness. These three things are critical elements for you to take into consideration when considering where you stand right now. Your kidneys. This is an important piece of information because of how vital it is to your health. Your waist is important because it is the indication on your body of your potential health risk. the fat here is likely to be what kills you. there's much more for you to consider. ideally. your lungs and even your heart are suppressed. if you are overweight. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist.
1. Write them down and post them in several locations in your home. 3. You need this to see just how unhealthy you are currently. Do it the same time and same way every time you weigh yourself. Set your goals. Meet with your doctor to talk about your overall health. to improve on. Pull up your shirt. . not at your doctor's office. Calculate your BMI. 5. Measure your waist. 2. Get your weight. Do this at home on a well programmed scale. and to work on first. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. suck in your gut and measure at your belly button all the way around using a tape measure. Determine that you are healthy enough physically to begin improving through diet and exercise. Stand up straight. your heart rate as well as any other important factors he may be interested in you improving. Determine what's important for you to maintain. Ask him for measurements of your blood pressure. This will be your indication of your weight loss and health improvement. It's going to come down and that will be quite rewarding! 4.
We will get into all of this indepth later in the book but for now the emphaisis is on the basics. that will mean improving other qualities of your life. high cholesterol as well as other concerns even though they aren't technically overweight. you need to take into consideration the fact that overall health is in fact important to improve. For me the impression made in the initial months was very strong because I made much progress in this time. fitness is not just about weight loss. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. For many that will mean losing weight. There's much to learn and improve on for most of us. I was very ill and thin. If you don't think that you need to lose weight. Throughout this book. Many people are still at risk for high blood pressure.Now that you have this done. I'll point you in the direction of improving your overall health. For others it will be less dramatic. What You Will Learn So. For others. With fitness everyday is a new beginning so you can always review your progress and set new goals. But. By understanding where you stand on these factors above. inflamation syndrome. I got into it because I was a drug addict. Although many people start looking into fitness because they want to lose weight. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . you can begin to improve your health. strength etc. that's not to say that you don't have health problems beyond that level. that's great! You are one step closer to being healthy. Cardio Vascular fitness level. or giving up some addiction or bad habits. Therefore. People with some experience under the belt will need to examine their flexibility.
Namely alcohol. Those with eating disorders can also benefit from physical conditioning. isn't enough if you aren't eating the right foods even if you are losing weight. Most of us need 7-9 hrs sleep everyday. I know your situation. for example. I say hogwash and current medical research says the same. . 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. help you to understand where you are and then help you to get to the goals that you have. When i was in the army they were very keen on sleep deprivation. we'll tackle what the healthy standard is. Many of you will be fighting with some bad habits. Because each plays a role in your overall health. Throughout each of these aspects. With your mind fitness. but 7-9 hrs is optimal. ways. we will start there. the goal is to improve your stress level. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. That means insuring that your overall life is healthy in regards to the life that you lead. smoking or drug use. General Health: First things first. Remember. While your body must be maintained as much as possible for health. Its simply not true.some say they only need 4-6 hrs. we mean making sure you are emotionally and mentally fit. each aspect is just as important as the next. GET ENOUGH SLEEP !!! Sleep . I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Since your body is likely to be your largest factor impacting your life. 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. The longest i went without sleep in the army was 5 days and 4 nights . though. Losing weight. Sure you can function on less or more. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. Emotional stability is critical to overall health. With lifestyle fitness. But giving up serious vices is not easy and you are well advised to get professional medical advice. it doesn't do much good if you don't eat the right foods.Each of these aspects is very important. They used to tell us alot of bull that 6 hrs is sufficient. especially of course if you are too fat. and even fun. I normally need 9 if I'm training and eating heavily. we'll teach you how to improve your life through easy.
In fact if you are looking at changing your body composition I dare you to do before and after shots.if its unhealthy. This is so you can see the improvements in coming weeks and months. . Change your diet . This means physically. Your heart pumps oxygen rich blood to each cell in your body. delivering fuel to it so that it can perform its duty. the time has come to improve the way that machine is working. Your brain keeps everything working. Your body is a well designed machine. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. get 7-9 hrs sleep every night. I cover diet in another section because its very important. Your lungs supply your heart with the necessary oxygen. Each part of your body functions well because of the support that other parts play. I recommend you go to a good doctor and just get a general check up. give up the vices like drink and smoking. Stress and recuperation are also critically important and are covered in another section of their own. actually. Not only will you feel great but you will have medical proof. even those things that you don't think about doing like your heart beating and your lungs breathing.So.
Your body is used to providing your muscles with the fuel that they need to work hard. the same day at the same time each week. That means taking the measurements that we've listed. too. If you don't work hard. You may not physically be able to exercise . these fat reserves could be used. Well back in the time of the cave man. your blood pressure and your body mass index are good indications of your overall health. chances are good that your heart has been affected by it. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. the body had to do what it needed to so that you could stay alive. It would store food in fat so that when there wasn't enough food available. your neck. you need to take into consideration the vast number of measurements that we've already taken. Talking to your doctor is a great place to start when it comes to determining your overall health. While your diet is something for the a later section. it goes further than this. you can improve your overall health and then improve upon your situation by knowing how to. Your muscles are necessary for functioning but they have been built to be used. you should address these specific concerns.Go to the library and read as much as you can on health and physiology. this could be a potential problem that needs to be considered. Your weight. You cant do that without the information in your head and I cant teach you everything in just one book. You should understand how well your body is working. You should weekly weigh yourself. your body can't maintain a healthy muscle mass. Your job is to give your body what it needs to continue to perform correctly. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. What some people don't realize is why their body has developed as it has. What's Healthy? As we mentioned early. we need to address your body's ability to do what it needs to through being physically capable. That way. to know what level of fitness your body is in. You shouldn't skip this step. Yet. it's important for you to know where you stand health wise. your arms or anything else. Keep a log of this information so that you can see your progression. too. not to sit idle. If you have problems with your legs. If you are overweight. Where Are You at? As we've mentioned.
but remember your body is built to be used. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. He became so successful. In the late 19th century. Even an overall fit person can often improve their body's fitness through improving their body's makeup. but it will get easier. This competition was the basis for many . one step at a time. personal trainers are making a tidy living helping people stay fit. its going to improve. Gyms are big business. If you aren't having any physical limitations. Using your muscles and strengthening them are vital to improving health and fitness. Its not easy thing to do at first. Exercise is something that some people hate and others love. pains or weight problems. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. and body building supplements are at an all-time level of performance. that's a great sign. even if you aren't overweight. It's a hard realization. chances are good that you aren't getting enough exercise and fitness into your life anyway. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. How Can You Improve ? Improving your body means improving your body's ability to move and function. look at your body in other manners to determine what you can improve on. it's not the permanent solution. Again. he was credited with the invention of the first exercise equipment marketed to the masses. Our overall plan to improving your body's fitness level is through exercise. In actuality. As he became more popular. But. the sport of body building has been around for quite some time. Now. he created several businesses around his fame and was among the first people to market body building products bearing his name. coupled with the other fitness elements later throughout this book.to a certain level. Understanding where you are is difficult for many at first. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. the man known as the "father of bodybuilding". not to sit in a chair at a desk all day.
you heard of him right ? Through the years. In 1970. When World War II broke out. but you'll need some information first. body building has just grown in popularity becoming almost an obsession for many people. and body building equipment evolved into an effective means for working muscles in ways never thought of before. nothing will compare to actually getting to the gym and lifting those weights. and more aggressive in their behavior. and the sport has evolved into a real competitive arena. 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. Women have started to take an interest in honing their bodies.others to follow including the Mr. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. there can be a lot to learn. Of course. Training techniques were improved. Olympia competition that remains the most popular body building contest to date. 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. stronger. . nutrition was focused on more than ever. men around the world were inspired to become bigger in their physique.
Aerobics can improve muscle function and growth. After a while you will develop a natural sense for this. then there is anerobic which is great for muscle and bone growth and strength. training. The nervous sytem is quite remarkable. The nervous system prevents this from happening (thank heavens). If done in the right way the two are complimentary. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Especially with the training and recuperation. By balancing your training and recuperation you can optimize your biochemistry. Components of Fitness Physical fitness is the ability to function effectively in physical work. Diet also has a significant influence over biochemistry. 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. Your body works with a natural cyclic rythym. Your workout routines. supplimentation and recuperation should all fit in with your optimal body routine.can you do the splits ? Probably not. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. But its a nerve reflex that prevents you. hormones and waste products in the blood such as lactic acid. Nothing else. . consider this . In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Anerobics can aid the cardio system and reduce fat. 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 components of physical fitness are as follows: Cardio respiratory endurance . By training. The three things of most interest to us in biochemistry are nutrients. Well guess what. and other activities and still have enough energy left over to handle any emergencies which may arise. If you can do it with one. Deeply tied in with all of this are your biocemistry and your nervous system. diet.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.Exercise Physiology Lets cover some basics about physical training. There is aerobic training which is best for cardio respiratory improvement and fat loss.
Flexibility . agility. To achieve a training effect. Muscular endurance . These basic principles of exercise must be followed: Factors for a successful training program are Frequency.the amount of body fat an athlete has in comparison to his total body mass.and following a good diet. Excessive body fat detracts from the other fitness components. from the Olympic-caliber athlete to the weekend jogger. Appropriate training can improve these factors within the limits of each athletes potential. Intensity. Time. sleeping. reduces performance. detracts from appearance.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. progressive training. and eye-foot coordination are classified as components of "motor" fitness. .the greatest amount of force a muscle or muscle group can exert in a single effort. and negatively affects one's health. and Type. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. normal range of motion. eye-hand coordination. "FITT" Regularity. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. knee) or any group of joints through an entire. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. One should strive to exercise each of the first four fitness components at least three times a week.the ability to move the joints (for example. Progression. elbow. Infrequent exercise can do more harm than good. a person must exercise often. Factors such as speed. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. muscle power. Regularity is also important in resting. Body composition . The principles of exercise apply to everyone at all levels of physical training.Muscular strength .
especially when training for strength and/or muscle endurance. and Type. Specificity. a program should include activities that address all the fitness components. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Providing a variety of activities reduces boredom and increasesmotivation and progress. To be effective. athletes should have at least three strength-training sessions per week. Time. Overload. You will find that you can experiment and find the optimal routine for your metabolism. Personally I have a cardio workout at the warmup stage. and flexibility training will not improve any of these three components. These factors are Frequency. for example. Thus. Ideally. Recovery.Balance. goals and motivation. it does not improve a 2-mile-run time as much as a running program does. FITT Factors Certain factors must be part of any fitness training program for it to be successful. . For example. Variety. with only one session each of cardiorespiratory. muscle endurance. and flexibility should be performed each week to improve fitness levels. muscle strength.you must strive to conduct 5 days of physical training per week. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.Intensity. then I do my weight training and perform stretches between my weight exercises. however. Another way to allow recovery is to alternate the muscle groups exercised every other day. time. strength. Three physical activity periods a week. The acronym FITT makes it easier to remember them. For optimal results. to obtain maximum gains in muscular strength. Although swimming is great exercise. 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.since overemphasizing any one of them may hurt the others. athlets become better runners if their training emphasizes running. at least three exercise sessions for cardio fitness. Training must be geared toward specific goals.
Unfortunately. Wednesday. a five-day-per-week program is much better than three per week. 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. Stretching exercises are done in every training session to enhance flexibility. all components of fitness can be developed using a three-day-per-week schedule. However. In the first week. INTENSITY Intensity is related to how hard one exercises. Wednesday. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. and Friday. Wednesday. and Tuesday and Thursday are devoted to muscle endurance and strength. and those that exceed 90 percent HRR can be dangerous. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. and cardio fitness is trained on Tuesday and Thursday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. The more energy expended per unit of time. 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. when coupled with good nutrition. 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). By training continuously in this manner. the greater the intensity of the exercise. if you have a hard run on Monday. . Changes in cr fitness are directly related to how hard an aerobic exercise is performed. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. For example. it is the factor many units ignore. However. The following training program serves as an example. Monday.With some planning. During the second week. and Friday. will help keep you super fit. Such programs. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Depending on the time available for each session and the way training sessions are conducted. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. you may also choose to run on Tuesday and Thursday.and Friday are devoted to cardio fitness.
For example. and. an appropriate THR or intensity can be prescribed. at 70 percent HRR. With this information. one must compensate for its built-in weakness. the group run will be too intense for some and not intense enough for others. graphic$$$$$$ Percent MHR Method With this method. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. A person using this method may exercise at an intensity which is not high enough to cause a training effect. . at 80 percent MHR. if he is in excellent physical condition. resting heart rate. he could start at 85 percent of his HRR. A athlete determines his estimated maximum heart rate by subtracting his age from 220. at 90 percent MHR. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. and relative conditioning level.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). To compensate for this. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. a person who is in poor shape should exercise at 70 percent of his MHR. he can determine which percentage of HRR is a good starting point for him. One's ability to monitor the heart rate is the key to success in cr training. For example. if he is in poor shape. a 20. and. if he is in excellent shape. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. Thus. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. By determining one's maximum heart rate. at 60 percent HRR. graphic$$$$$$ When using the MHR method. if he is in relatively good shape.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). If a athlete knows his general level of cardio vascular fitness. one can be sure that the intensity is enough to improve his cardio fitness level. if he is in reasonably good shape. the THR is figured using the estimated maximal heart rate. As a result.
7 BPM is rounded off to give a THR of 161 BPM. or maintain.7. If his pulse rate is below the THR. Thus. As shown. or to see if one is within the THR during and right after exercise. a THR of 160. (See Figure 2-1A. Exercising at any lower percentage of HRR does not give the heart. When 91. When the calculations produce a fraction of a heart beat. To determine the RHR. an adequate level of fitness. In this case. 160. the body will usually have reached a "Steady State" after five minutes of exercise.7 is added to the RHR of 69. the product obtained by multiplying 0. This will let him determine if his training intensity is high enough to improve his cr fitness level. the athlete should get a count of 27 beats (161/6= 26. and lungs an adequate training stimulus. The result is then added to the resting heart rate (RHR) to get the THR.83 or 27) if he is exercising at the right intensity. the value is rounded off to the nearest whole number. the percentage (70 percent in this example) is converted to the decimal form (0. At this time. muscles. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. .70 and 131 is 91. he must exercise harder to increase his pulse to the THR. place the tip of the third finger lightly over one of the carotid arteries in the neck. (See Figure 2-1 C. These arteries are located to the left and right of the Adam's apple.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. In summary. For example. he should know his THR (the heart rate at which he needs to exercise to get a training effect). During the 10. He should count his pulse for 10 seconds. as in the example.second period. then multiply this by six to get his heart rate for one minute. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.7 results. the athlete should monitor his heart rate.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. use the THR of 161 BPM figured above.) Yet another way is to place the hand over the heart and count the number ofheart beats. particularly if they cannot find more than 20 minutes for cr exercise. and immediately after exercising. Before anyone begins aerobic training.) During aerobic exercise.70) before it is multiplied by the HRR. (See Figure 2-lB. and the heart rate will have leveled off.
To improve cr fitness. If he takes only one pulse check. the less intense the activity. the longer the required duration. gives an error of six BPM. He should check his exercise and post exercise pulse rate at least once each workout. multiplied by six.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. To find out if you have any limitations. Here are some tips for you to get in aerobic training. • Start with basic aerobics and work up as your tolerance increases. your body will work to improve its function by improving how much work your heart can do. the shorter the time needed to produce or maintain a training effect. A athlete who maintains his THR throughout a 20. during aerobic 70 percent HRR. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. Using this figure. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR.If his pulse is abovethe THR. since one missed beat during the 10-second count. Another way to gauge exercise intensity is "perceived exertion. 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. the athlete must train for at least 20 to 30 minutes at his THR. If not. . For example. In this type of training. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. or duration." This method relies on how difficult the exercise seems to be. The more intense the activity. he should do it five minutes into the workout. an athlete can easily find his own THR just by knowing his age and general fitness level. a 40-year-old athlete with a low fitness level should. TIME Time. It is inversely related to intensity. TYPE First we will discuss aerobic training. refers to how long one exercises. talk to your doctor. He should count as accurately as possible. then start with a basic program.
Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . • Move on to more aerobic style exercises.Exercising to music. . . .Skiing (cross-country). . -Handball (singles).) -Racquetball (singles). and other physical activities are perfect for aerobics.Running. as soon as your body allows for it. You should try to increase this to 30 minutes three times per week. though.Rowing. SECONDARY (Done with partners or opponents of equal or greater ability.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . running. .Stair climbing.Bicycling (stationary). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. -Basketball (full court). They must also be of sufficient duration and intensity (60 to 90 percent HRR). -Tennis (singles).Rope skipping. elliptical machines. playing your favorite sport. bike riding. . Swimming.Walking (vigorous).Jogging. . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. .Bicycling (road/street).Road marching. .Swimming. Your goal is to start with 10 minutes of continuous aerobics three times a week. . .
knees. but can also be a major cause of injuries. The most common injuries result from running and occur to the feet.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. athletes need information on ways to prevent running injuries. The faster the run. I prefer the rowing machine as It can avoid injuries associated with running. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . and. and legs. Besides learning running techniques. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. The arms swing naturally from front to rear in straight lines. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. INTERVAL TRAINING Interval training also works the cardiorespiratory system. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. he should do two things: 1) gradually buildup to running that frequently. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. the faster the arm action. ankles. help prevent injuries. and the feet strike on the heel and push off at the big toe. Proper warm-up and cool-down. to do this safely. However. 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. (cross-body arm movements waste energy. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. The elbows are bent so the forearms are relaxed and held loosely at waist level.) The toes point straight ahead. A well-conditioned athlete can run five to six times a week. Some athletes may need instruction to improve their running ability. 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.
Recovery periods. therefore. swimming. the pace for an interval training workout is calculated as follows: Step 1. hiking. bicycling.mile run time. 56 seconds to 1 minute. the energy systems used are allowed to recover. If a athlete's actual 1-mile-race time is not known.relatively short time and increase his running speed. 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. 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.) Thus. 2. twice the length of the work-interval periods. each 440-yard lap should be run in 1 munute.1 to 4 seconds = 1:59 to 1:56. Using the work-interval time for each 440-yard lap from Step 3. it can be estimated from his last APFT by taking one half of his 2-milerun time. The athlete's 2-mile-run time is 16:00 minutes. He does this repeatedly with periods of recovery placed between periods of fast running. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. will be 3 minutes. 52 seconds long (1:56 + 1:56 = 3:52). Step 2. This type of intermittent training can also be used with activities such as cycling. (8:00 minutes/4 = 2:00 minutes per 440 yards. . Using the time from Step 1. In interval training. 56 seconds (1:56) for each 440-yard run. rowing.) Step 3. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. In this way. Determine (or estimate) the actual 1-mile-race pace. (2:00 minutes . 59 seconds during interval training based on the athlete's 16:00. 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. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. 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. These recovery periods.
Because the heart rate is not the major concern during interval training. Each 440-yard jog should take twice as much time as the work interval (that is. FARTLEK TRAINING In Fartlek training. the athlete varies the intensity (speed) of the running during the . Thus. Monitoring the heart-rate response during interval training is not as important as making sure that the work intervals are run at the proper speed. 2. It shows common 1 -mile times and the corresponding 440-yard times. As the athlete becomes more conditioned. the workto. After a athlete has reached a good cardio vascular fitness level using the THR method. his recovery is quicker. 3:52). As with any other new training method. he should do it once a week. interval training should be introduced into his training program gradually and progressively. As a result. athletes should start intervaI workouts with a warmup and end them with a cool-down. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. he may do it twice a week at the most. he should be ready for interval training. refer to Table 2-1. another type of cardio vascular training sometimes called speed play.rest ratio is 1:2. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. there are two seconds of recovery.This can be done on a 440-yard track(about 400 meters) as follows: 1. He may also do recovery workouts of easy jogging on off days. 56 secons by an easy jog of 440 yards for recovery. As with any workout. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. During the recovery interval. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. Follow each 440-yard run done in 1 minute. At first. monitoring THR and using it as a training guide is not necessary. with at least one recovery day in between. the heart rate usually falls to around 120 to 140 beats per minute. Because of the intense nature of interval training. If he responds well. For each second of work.
However. The object is to cover the distance in the shortest time. he starts with very slow jogging. neither the running nor recovery interval is timed. the athlete varies the intensity (speed) of the running throughout the workout. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. The speed and distance can be increased gradually as the athletes' conditioning improves. Their drawback is that they require special equipment and facilities that are not always available. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. through woods. athletes should start slowly and progress gradually. and they can accommodate large numbers of athletes. . In such cases. and the running is not done on a track. or on any other irregular terrain. In Fartlek training. over hills. It can be used as both a physical conditioning activity and a competitive event. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. Each group starts its run at the same time. Cross-country runs have several advantages: they provide variety in physical fitness training. The unit is divided into ability groups using 2-mile-run times. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. bicycling. Alternate Forms of Aerobic Exercise Some athletes cannot run. Instead of running at a constant speed. he runs hard for a few minutes until he feels the need to slow down. Swimming. For these reasons. depending on the terrain and fitness level. Those who add non-running activities to their training may not improve running ability as a consequence.workout. the distance should be one mile or less. As with all exercise. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. At this time he recovers by jogging at an easy pace. many runners prefer Fartlek training to interval training. It consists of running a certain distance on a course laid out across fields. When ready. It should then be gradually increased to four miles. they may use other activities as supplements or alternatives. At first.
in swimming. compare it with his THR and. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. It is used to supplement running and develop upper body endurance and limited strength. Partial support of body weight by the water. Thus. and do pool-side kicking for an excellent aerobic workout. They can also do calisthenics in the water. Non-swimmers can run in waist-to chest-deep water. if needed. After five minutes.SWIMMING Swimming is a good alternative to running. which minimizes lower body stress in overweight athletes. adjust the intensity. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. Body position that enhances the blood's return to the heart. By modifying their THRs in this manner while swimming. a athlete should set his THR about 10 bpm lower than while running. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. he should stop to check his pulse. The swimmer should start slowly with a restful stroke. For injured athletes. cross-country skiing. athletes will help to ensure that they are working at the proper intensity. in order to effectively train the cardio vascular system during swimming.) in swimming alone.. Compared with all the other modes of aerobic exercise presented in this manual (e. For example. This is because. walking.g. cycling. etc. running. the heart does not beat as fast as when doing the other types of exercise at the same work rate. tread water. rope jumping. Some advantages of swimming include the following: Involvement of all the major musclegroups. Together these activities combine walking and running with moderate resistance work for the upper body. CYCLING . one's THR should be lower than while doing the other forms of aerobic exercise.
and causes few injuries. As the walker's fitness increases. athletes can bicycle outdoors or on a stationary cycling machine indoors.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. However. requires no equipment. For interval training. It is enjoyable. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. A simple way to increase walking speed is to carry the arms the same way as in running. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. He can increase the intensity by adding hills or stairs. a athlete recovery at low speed and/or low should set his THR at resistance. 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. unless walking is done for a long time at the correct intensity. After about three months. Dis. it will not produce any significant cardio vascular conditioning. adding hill Cycling should be work. Athletes can alter the cycling intensity by changing gears. . and increasing velocity. the athlete can vary the speed and resistance and use periods of active For swimming. The heart rate should be monitored to determine the intensity. he should walk 45 to 60 minutes at a faster pace. WALKING Walking is another way to develop cardiorespiratory fitness.Cycling is an excellent exercise for developing cardio fitness.
boots. when doubled and stood on. and is not affected by weather. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. open fields. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. and racquetball) involve bursts of intense activity for short periods. Although some regions lack snow. squash. developing ever measured have been found in muscular and cr cross-country skiers. is easily learned. one form or another of crosscountry skiing can be done almost anywhere . endurance. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. They should attain and maintain their THR to ensure a training effect. Some of movement of the arms the highest levels of aerobic fitness and legs. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. however. reaches to the armpits. and the time spent jumping should be increased as the fitness level improves. golf courses. the pace. A beginner should select a jump rope that. and poles often obtainable from the outdoor recreation services. The action is similar to that used in brisk walking. with skis. Rope jumping. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. may be done almost anywhere. However. It requires little equipment. Equipment is reasonably priced. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. and in parks and forests.on country roads. Some runners use it as a substitute for running during bad weather. and the frequency and duration of rest periods. Cross-country skiing is easy to learn. these .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. The work load is determined by the difficulty of terrain.
intensity. challenging activity that combines exercise and rhythmic movements. it helps improve performance in racket sports. Progressively working against resistance will produce gains in both of these components.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. they may be an adequate substitute for lowlevel aerobic training. and it can be totally individualized to every fitness level by varying the frequency. Workouts can be done in a small space by diverse groups of varying fitness levels. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. jumps. and duration. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. but the reverse is not necessarily true. bodybuilding athletes need a high level of muscular endurance and strength. Warm-up and cooldown stretches should be included in the aerobic workout. There is no prerequisite skill. In addition to cardiorespiratory fitness. Because running increases endurance. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. the workout addresses every component of fitness. or many other calisthenics. One can move to various tempos while jogging or doing jumping jacks. they are closely related. 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. If strengthening exercises are included. . hops. It is a motivating. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. Although muscular endurance and strength are separate fitness components. If played vigorously each day.
sit-ups. Muscular Contractions Isometric. But. too. Now. This requires the use of isokinetic machines. You don't have to have bulging muscles. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. and the lifting of weights. movements or even in accidents. Muscle burns through fat faster. They are described here. you will be able to move flabby muscles and fat into lean muscles. They are able to be used easier. Muscles that are strong are less likely to become injured. affect it by varying the resistance throughout the range of motion. Force is produced with no change in the angle of the joint. Isometric contraction produces contraction but no movement.If you need to lose some weight. To achieve a constant speed of movement. while not precisely controlling the speed of movement. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. With strength training. Isotonic contraction causes a joint to move through a range of motion against a constant resistance.Strength Training Along with aerobic training. There are other resistance-training machines which. you do want to develop lean muscles that are strong and therefore healthy. you don't have to be a body builder here. as when pushing against a wall. strength training is a very essential aspect of making sure that happens. isotonic. Strength training is essential because it allows you to improve the way that your body works. for example. allowing you to lose weight faster. at 180 degrees per second. Common examples are push-ups. you also need to consider adding strength training to your workout. . Isokinetic contraction causes the angle at the joint to change at a constant rate. with less likelihood of being strained or hurt through your daily exercises.
Each type of contraction has advantages and disadvantages. Actually. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. This is an eccentric (negative) contraction. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. however. it adapts by becoming stronger. In the concentric phase (shortening) the muscle contracts. in return. the biceps are shortening. it is important to know the following strength-training terms: Full range of motion. may produce greater strength gains. The nature of the eccentric contraction. Isotonic and isokinetic contractions have two specific phases . A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. and each will result in strength gains if done properly. Exercise a joint and its associated muscles through its complete . on the upward phase of the biceps curl. This greater overload. isotonic. To obtain optimal gains. This is a concentric (positive) contraction. so there is more muscle soreness following eccentric work. the overload must be applied thoughout the full range of motion. During the lowering phase of the curl the biceps are lengthening. while in the eccentric phase (elongation) the muscle returns to its normal length. For example. the muscle may be able to handle more of an overload eccentrically. makes the muscle and connective tissue more susceptible to damage. When a muscle is overloaded. As a result. whether by isometric. or isokinetic contractions. To understand the principle of overload.the concentric or "positive" phase and the eccentric or "negative" phase.
This is crucial to strength development. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. . The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Repetition When an exercise has progressed through one complete range of motion and back to the beginning. or isokinetic contractions. Set This is a series of repetitions done without rest. Muscle Failure This is the inability of a person to do another correct repetition in a set. isotonic.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. Similarly. one repetition has been completed. A 10-RM is the maximum weight one can lift correctly 10 times. When a muscle is overloaded by isometric. it adapts by becoming stronger.
recovery. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. This weight is the 8-12 RM for that exercise. progression. if a athlete's 1 -RM is 200 pounds. The weight should be heavy enough so that. For example. regularity. to develop both muscle endurance and strength. (For example. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. the resistance is too great and should be reduced. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. These principles are overload.70 = 140 pounds] to get 70 percent of the 1 -RM. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. balance.) A better and easier method is the repetition maximum (RM) method. For a muscle to increase in strength. an effective range is a 3-7 RM. This weight is the 3-7 RM for that exercise. the muscle must be overloaded. to achieve enough overload. he momentarily cannot correctly do another repetition.Principles of Muscular Training To have a good exercise program. However. and variety. The weight should also not be too heavy. The exerciser finds and uses that weight which lets him do the correct number of repetitions. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. after doing from 8 to 12 repetitions. the seven principles of exercise must be applied to all muscular endurance and strength training. OVERLOAD The overload principle is the basis for all exercise training programs. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. If one cannot do at least three repetitions of an exercise. 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. For example. Although the greatest improvements seem to come from resistances of about 6-RM. In other words. multiply 200 pounds by 70 percent [200 X 0. specificity.
Increasing the number of sets. This is his 12+ repetition maximum (12+ RM).Reducing the rest time between sets. . when an athlete trains with a 25-RM weight. the greater will be the improvement in muscle endurance and the smaller the gains in strength. the athlete must always strive to overload his muscles.Increasing the number of repetitions per set. 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. To develop muscular endurance.Using any combination of the above. PROGRESSION When an overload is applied to a muscle. .Increasing the resistance. An overload may be achieved by any of the following methods: .) .Increasing the speed of movement in the concentric phase. Whichever RM range is selected. If the workload is not progressively increased to keep pace with newly won strength. . but the gain in strength will not be as great. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. With continued training. most athletes will benefit most from a resistance training program with an 8-12 RM. it adapts by becoming stronger and/or by improving its endurance. . Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. When a athlete can correctly do the upper limit of repetitions for . For example. the greater the number of repetitions per set. gains in muscular endurance will be greater than when using a 15-RM weight. there will be no further gains. To optimize a athlete's performance. his RM should be determined from an analysis of the critical tasks of his sport.Athletes who are just beginning a resistance-training program should not start with heavy weights. However. (Good form is more important than the speed of movement.
but when different muscle groups are exercised at each workout. The athlete slowly does work-related movements he wants to improve and. In this way. if his plan is to do 12 repetitions in the bench press. it is usually time to increase the resistance. He should continue with that weight until he can do 12 repetitions correctly. For most athletes. the athlete must do resistance movements that are as similar as possible to those of doing the task. Sporadic exercise may do more harm than good. strength training for the identified muscle(s) will be beneficial. he ensures maximum carryover value to his chosen sports. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. The principle of regularity also applies to the exercises for individual muscle groups.the set without reaching muscle failure. To improve his muscular endurance and strength. Exercise must be done regularly to produce a training effect.12 RM). A athlete can work out three times a week. RECOVERY . If the athlete's performance of a task is not adequate or if he wishes to improve. then increases the resistance by no more than 10 percent. For example. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. These groups can be identified by doing a simple assessment. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. at the same time. REGULARITY Exercise must be done regularly to produce a training effect. if his goal is to do three sets of eight repetitions of an exercise. this upper limit should be 12 repetitions. but three workouts per week are best for optimal gains. In a multi-set routine. He continues to work with that weight until he can complete all eight repetitions in each set. in a given task. the principle of regularity is violated and gains in strength are minimal. He then should increase the weight by about 5 percent but no more than 10 percent. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. he feels the muscles on each side of the joints where motion occurs.
the primary muscle groups should always be trained first in the workout. The recovery time between different exercises and sets depends. Consecutive days of hard resistance training for the same muscle group can be detrimental. There are also secondary muscle groups. There should be at least a 48-hour recovery period between workouts for the same muscle groups. For example. and it is possible to have more than one day off or to put the rest days in between which ever days suit. Wednesday. Strength training can be done every day only if the exercised muscle groups are rotated. and Friday and the upper body muscles on Tuesday. Recovery is also important within a workout. at this level. the recovery time between sets should be 30 to 180 seconds. This is because when you train the primary muscle groups you also train the secondary ones. For example. you may train your legs. you will be training your shoulders and arms to some extent as well as the chest. Following this you would have a day off. and it's okay to work out all three muscle groups in each workout. and Saturday. So for example. the arms. The chest. Normally. Someone at beginners level should work out all three main muscle groups. you begin training different sections of your body in each workout. . the legs. the legs can be trained with weights on Monday. in part. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day.the neck and the midsection. on the intensity of the workout. I recommend that you remain at this level for at least three months. For beginners. MUSCLE GROUPS There are three main muscle groups. It's important to note that when training the primary muscle groups. but they should allow at least one days recovery and between workout days. When exercising in this fasion.There should be at least a 48-hour recovery period between workouts for the same muscle group. you're also training secondary muscle groups at the same time. The muscles must be allowed sufficient recovery time to adapt. Beyond this basic level of training. then you simply repeat the sequence once again. so that the same muscle or muscle group is not exercised on consecutive days. Sample workout routines are provided for someone at this level of training. You can move on to a four day routine. the upper back and the thighs. when doing bench press. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. Thursday.
in turn. Personally. For example. As a result. Most muscles are organized into opposing pairs. Sequence the program to exercise the larger muscle groups first. When you are ready for a day off. This technique helps ensure good strength balance between opposing muscle groups which may. . It's always important to judge by the feeling in your muscles and your general energy level. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. But training at this level is not recommended for basic or intermediate level athletes. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. The latissimus dorsi muscles will not be overloaded and. you can train your upper body. Split routines can also be used to integrate cardio training with weight training. reduce the risk of injury. they may not benefit very much from the workout. For example. There's little point in exercising at all if you only intend to do it for three months. movement. BALANCE When developing a strength training program. If curls are done first. For this reason. followed by the muscles of the upper back and chest. Activating one muscle results in a pulling motion. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). If you go for a run on one day. as a result. 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. while activating the opposing muscle results in the opposite. Examples of these workouts are given later. When planning a training session. then the smaller muscIes. 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. If you do use too much weight. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. follow an overhead press with a lat pull-down exercise.Beyond the four-day routine are five and six day routines. or pushing. do not hesitate to take a rest and spend some time recuperating. I have seen this happen many many time's. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. for example then the following day. It is important to do exercises that work all the major muscle groups in both the upper and lower body. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout.
There are also other factors to consider. who can observe his performance as he exercises. The athlete should never hold his breath. Each athlete must understand how to do each lift correctly before he starts his strength training program. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. he can switch to partner-resisted exercises or another form of resistance training. Also. For example. changing the exercises. However. namely. both should know how to use the equipment and the proper spotting technique for each exercise. Breathing should be constant during exercise. Lifting too much weight forces a compromise in form and may lead to injury.then the arms. low back. The athlete should periodically substitute different exercises for a given muscle group(s). and phases of conditioning. and they may also produce better results. A natural tendency in strength training is to see how much weight one can lift. A poorly designed strength.training program can be very boring. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . abdominal. exercise selection. 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. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. for variety or due to necessity (for example. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. and altering the volume and intensity are good ways to add variety. Using different equipment. Correct breathing is another safety factor in strength training. and neck. when in the field). safety. he can do squats with a barbell instead of leg presses on a weight machine. To ensure safety and the best results. The weight lifter should always do weight training with a partner. or spotter. as this can cause dizziness and even loss of consciousness. As a general rule. improvement will occur.
On the other hand. EXERCISE SELECTION When beginning a resistance-training program. They should include those for the muscles of the leg. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. most of the exercises in the program should be "multi-joint" exercises. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. For example. and not for . Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. Usually eight wellchosen exercises will serve as a good starting point. but are good for developing strength. increasing strength is only secondary to someone that is serious about body building. For most people. For example. low back. however. although an effective exercise. shoulders. This is because the exercises have been selected purely for for their strength properties. only works the arm flexor muscles. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. an exercise like concentration curls for the biceps muscles of the upper arm. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups.the floor. the pull-down exercise produces motion at both the shoulder and elbow joints. This will help him train a greater number of muscles in a given time. The exercise should provide movement at more than one joint. Also. 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. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. Power lifting is probably safer than an Olympic lifting. The concentration curl. and inhale during the negative (eccentric) phase as the weight returns toward the floor. only involves the elbow joint. These exercises will be detailed in a following section. and so forth. especially beginners.
he should increase the weight until he can again do only 8 to 12 repetitions. he should use progressively heavier weights. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. P. conditioning. joints. if he can do more than 12. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. By the end of the second week (4 to 6 workouts). Circuit training is done with lighter weights. 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. During this phase. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. and maintenance. If he can do only seven repetitions of an exercise. and ligaments. Power lifting exercises will also be explained in detail in their own section. the weight must be reduced. When he can do more than 12 repetitions of any exercise. A training is one particular form of circuit training. and with higher repetitions usually between 12 and 20 reps. the weight should be increased. This is very important. because the beginner must concentrate at first on learning the proper form for each exercise. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. During the second week. Several different circuit training routines will be given in this book. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. H. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles.any traditional reason. .
a second. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. set of that exercise is done in an equal or lesser time period. recovery period. 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. More frequent training. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. Three sets per exercise is the maximum most athletes will ever need to do. As time goes on and he progresses. he does not need to do more than one set per exercise. Maintenance Phase Once the athlete reaches a high level of fitness. The exercise period. ideally. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. throughout his life. unlike exercises performed in cadence or for a specific number of repetitions.This usually involves an increase in weight of about five percent. one can maintain them by training the major muscle groups properly one or two times a week. and so on. 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. Although training three times a week for muscle endurance and strength gives the best results. As with aerobic training. The maintenance phase should be continued throughout his career and. the maintenance phase is used to maintain that level. is required to reach and maintain peak fitness levels. . This process continues indefinitely. third. Instead. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. 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. however. 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. After an appropriate period of rest. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. As long as he continues to progress and get stronger. The use of timed sets. If he stops making progress with one set of 8 to 12 repetitions per exercise.
First. Thus. feet-elevated. This is because the muscles worked by those two exercises will already be pre-exhausted. and vice versa. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. Then. different types of push-ups (regular. several of these will be given. To add variety and increase the overall effectiveness of the activity. abdominal curls. the difficulty of the activity can be increased. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. the best procedure to follow when doing a resistance exercise is as follows. here is a very time-efficient way of conducting push-up/sit-up improvement. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. close-hand. and so forth) can be done. Below. perform a workout to strengthen all of the body's major muscles. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. abdominal twists.5 minutes. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. To meet this goal. a muscle endurance or strength training workout should not be designed to work exclusively.Timed sets can be applied to improving athlete's sit-up and push-up performance. and to be assured that all emergencies can be met. by decreasing any rest period between timed sets. or by any combination of these. When . as a general rule. wide-hand. This ensures continued gains and minimizes boredom. This having been said. and so forth) and sit-ups (regular. do timed sets to improve push-up and sit-up performance. 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. This is done by lengthening the time period of any or all timed sets. As the athletes' levels of fitness improve. In this way. those muscle groups worked by the sit-up or pushup event. Thus. by increasing the number of timed sets performed. or give priority to. a training regimen which exercises all be developed and followed. Following this sequence ensures that all major muscles are worked. At the same time. For this reason. when a athlete performs a workout geared to develop muscle endurance and strength. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised.
When using timed sets for push-up and sit-up improvement. To ensure a good. an athlete may reach temporary muscle failure at any time before the set is over. rest intervals must be placed between timed sets. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. It is a good program for beginners and for those whose time is limited. Finally. several timed sets of push-ups can be done followed by several sets of situps. and their primary action. During a timed set of push-ups. as in any endeavor. the times listed in the chart above may prove to be too long or too short for some athletes. The beginning weight-training program will work most of the important. This applies when doing each timed set. because of the nature of the situp. and make adjustments accordingly. and biceps curl.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. For example. In the same way. Major Muscle Groups In designing a workout it is important to know the major muscle groups. athletes must set goals for themselves. For example. or vice versa. for the beginner. balanced workout.performing this type of workout. graphic 3-6@@@@@@ . he should immediately drop to his knees and continue doing modified push-ups on his knees. It has some duplication with respect to the lat pulldown. where they are located. Thus. If this happens. With this approach. major muscle groups. However. athletes can before doing the other. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. This program also includes exercises to strengthen the neck muscles. for the more advanced lifter. pay attention to how the athletes are responding. this program may overwork some muscle groups. The exercises should be done in the order presented.
Always breathe when lifting. or with the correct equipment training alone is OK too. Exercise the large muscle groups first. This can cause serious injury. • Change up the exercises that you do so that the process is easy and fun. and safety. Accelerate the weight through the concentric phase of contraction. and end the concentric phase in a fully contracted position. 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. Perform all exercises through their full range of motion.Here are some tips for exercising through strength training. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. • Consider working with a physical trainer. . the intensity of the workout. Begin from a fully extended. and return the weight to the starting position in a controlled manner during the eccentric phase. Otherwise you can have a training partner to help with spotting. You'll enjoy it and you'll see improvement in the tone of your body quickly. • Work with a low amount of weight first. Do not twist. you should add in ten minutes per day three times per week at least. you'll want to increase this number over time to at least 30 minutes per day three times per week. lunge. With strength training. relaxed position (prestretched). Remember to include ten minutes before and after your workouts for warm up and cool downs! Key Points to Emphasize: Train with a partner if possible. or arch the body. and more effectively. and inhale during the eccentric (negative) phase. Always use strict form. Again. then the smaller ones. This helps to increase motivation. This small investment of time and money will allow you to improve your overall muscle mass faster. Exhale during the concentric (positive] phase of contraction. lurch.
Train the whole body. dips. to let the body recover and help prevent over training and injury. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. athletes should warm up. Alternate pulling and pushing exercises. The availability of facilities may vary. situps. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. it is unreasonable to expect that all folks can use them on a regular basis. cool down. and follow the principles of exercise previously outlined. to progressively overload his muscles. However. All that is required is for the athlete. three times a week. and single-leg squats are examples of exercises which use a person's body weight. but the rest of the body must also be trained. Pull-ups. Never increase the resistance used by more than 10 percent at a time. Progress slowly. Concentrating on weak areas is all right. but not more than 96 hours. there are limits to the type of training that can be done. or partners. the development of strength does not require expensive equipment. For example. Sandbags may seem unusual but have some advantages. pushups.Allow at least 48 hours of recovery between workouts. Sandbag exercises are very effective in strength-training circuits. safety is a critical factor. Whether the training uses expensive machines. As with all training. The weight of the bags can be varied depending on the amount of fill. follow triceps extensions with biceps curls. the result is largely the same. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. not just specific areas. Although many towns have excellent strength-training facilities. Exercise Programs When developing strength programs for people. . Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. sandbags. Ensure that every training program is balanced. They can improve an untrained athlete's level of strength.
Workouts are designed to focus on certain muscle categories. the second half of each repetition as the exerciser returns to the starting position). weight training.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. and foods are consumed with the intention to build the body's metabolism and increase mass. 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. increased caloric intake. The speed of movement for PREs should always be slowand controlled. This section will focus on weight training for body builders. It uses the force of gravity to oppose the force generated by muscles through contraction. Weight training develops both strength as well as the size of skeletal muscles. The longer the partners work together. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. It is achieved through muscle conditioning. More than one exercise per muscle group may be used. Following are descriptions and illustrations of several PREs. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. As a general rule. the negative part of each exercise should take at least as long to complete as the positive part. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. Weight training uses a variety of specialized equipment designed to target specific muscle . 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. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. and rest.
and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. These trainers can suggest specific workouts for you to begin with. First. they are both similar to each other. I find I can concentrate better working out by myself. exercises. Another form of weight training is resistance training. sets. pulleys. Equipment used in weight training include barbells. You need to build up your strength and over-working your muscles can cause more harm than good. 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. the overall tone of that muscle will grow over time. and weight moved to cause desired increases in strength. When your muscles are resisting a weight.groups and movements. or shape. dumbbells. Some people refer to weight training as strength training. you risk muscle injury which could hinder your progress. we'll define some common exercises for clarification. Personally I have never used a personal trainer or even a training partner. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Building up slowly allows muscles to develop appropriate strengths relative to each other. sets. 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. EXERCISES . Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. If you are a beginner at weight training. Most gyms offer the services of a personal trainer that comes with the membership fee. Strength training focuses on increasing muscular strength and size. exercise types. It involves a manipulation of the numbers of reps. tempo. Some of your muscles might be naturally stronger than others. If you don't use good form in weight training. you should not just "jump right in". While they are not exactly the same. The specific combination of reps. If you want to undertake it yourself. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. size. and weight depends upon the desires of the body builder. The basic principles of weight training are pretty much the same as those of strength training. endurance.
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
Press the bar to arm's length over your head. The exercises listed above can be done either in a gym or in your home. If you are going to join a gym. dumbell press. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. This can also be done with straight bar. Employees at the gym can help you with proper use of the machines. front barbell raise. seated or standing or with 2 dumbbells and your palms facing in. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Press bar overhead to arm's length. shoulders military press. This exercise can also be performed with dumbbells or seated on a weight bench. let's look at a couple of sample workouts. Lock your legs and hips and keep your elbows in slightly under the bar. Keep your upper arms close to your head. Stand with your legs about shoulder width apart and lift the barbell to your chest. side dumbell raise. 2 dumbbells. . Now that you know what exercises to do.Hold a barbell with hands a little closer together than shoulder width. military raise. you will use a barbell. Lie on an incline bench and position your head at the top. they will have many specialty machines that will work specific parts of your body. front dumbell raise Standing Military Press For this exercise. Return to the starting position.
Keep your body and wrists straight. Pull the bar straight up towards your chin. 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. .
depending on what you want to work most. Don't cheat by leaning forward or backward.Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position. Don't swing! Front Dumbbell Raise .
With a smooth. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. lower the weight while simultaneously lifting the weight in your right hand. Don't lean forward while doing this either or you risk injury to your back. Your feet should be about shoulder width apart. Hold a dumbbell in each hand with your palms turned toward your body. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. controlled motion. so that both arms are in motion at the same time. . but not quite locked. Then slowly lower them back down to your side again. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Make sure you are lifting the dumbbells up rather than swinging them up.Stand with a dumbbell in each hand. palms facing backward.
Switch arms after one set. Before starting. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. The dumbbell should end up roughly parallel with your torso. . After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Droop your shoulders down as far as possible.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. 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. Raise your shoulders up as far as you can go then slowly return to the starting position. Concentrate on pulling your elbow back as far as it can go. 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. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench.
Keep your head up and your back completely straight. press the weight up back to the starting position. Firmly grip the bar with your hands almost twice your shoulder width apart. Bend at your waist with your legs locked. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. You can also use a wider stance to work the inner quads even more. Stiff Leg Barbell Place a barbell on your shoulders. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. not your neck. . until your upper body is parallel to the floor. or adapted for use without the machine. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back.You can 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. Keep your back as straight as possible and your chin up. Once you reach the bottom position. 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. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. This can also be done holding a barbell. Return slowly to the upper position. This can also be done with your knees slightly bent. You can put your heels on a 1 inch block to further work the quads. Standing Calf Raises This can be done with a specific machine found in a gym.
Now. your shoulders should be directly over front foot. Slowly bend your knees. Keep your back tight and your chest out throughout the entire exercise. and your chest should be directly over the middle of your thigh. Lunges Place a barbell on your upper back. Keep your head and neck in line with your torso so that you are looking forward. lower yourself until the knee of your front leg is bent 90 degrees. your knee should be directly over your toe. At this point. At this point. Position your right leg forward in a long stride. Keeping your front foot flat on the floor. bend your knee (of your front leg). Grasp the barbell with both hands with a wider than shoulder width grip. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. lowering your hips so your rear knee just clears the floor. Reach one foot back and place your toe on the box.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . and straightening your leg. If you have difficulty lowering yourself down this far.the higher the box. Place a barbell behind your head at the base of your neck. Complete a full set. the more difficult the exercise. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. sit your hips back (like you are going to sit in a chair). and lean forward slightly at the waist. Lift your chest up and look straight ahead. then slowly straighten your legs and raise your body back up to a standing position. raise yourself by pushing your hips slightly forward and up toward the ceiling. Pause briefly in this position. leading with your head and chest. then switch legs and repeat. or alternate legs for each rep. your thigh and lower leg form a right angle. Mid Section . 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. Your foot should be far enough in front of you so that when you bend your right knee. Your shoulders should be directly over your front foot. Stand up straight. your hips should be sitting back. Return to the starting position. Keep your opposite foot flat on the floor and point your toes forward.
Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. and your lower back should remain on the floor.don't cheat yourself by using momentum! Workout Routines Bulk Up . Place your hands lightly on either side of your head keeping your elbows in. Begin to roll your shoulders off the floor. place them three to four inches apart and point your toes inward so they touch. If you are resting your feet on a bench. Focus on slow. controlled movement . 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. Your shoulders should come up off the floor only about four inches.Crunches Lie flat on your back with your feet flat on the ground.
you need to start out with some warm up exercises. on the other hand. This is what bodybuilding is all about – a continuous cycle of one-step-back. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. begin with two sets of 10-12 reps each. The reason is simple: as you get more experienced. get sore but bounce back quicker since the muscular damage isn't as severe. If the word "damage" makes you flinch. This can be simple stretching as you get your body ready to work. You can progressively increase the amount of weight you lift as you get stronger. Day 1 . As a beginner.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment.Upper Body For the following exercises. repeated over and over on a weekly basis. You should also have an appropriate cool down period after you are done working out. This plan is just a suggestion. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. 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. don't worry. Again. two-steps-forward. it's important to start out slow and not push yourself beyond your limits. You can adapt it as needed to suit your workout goals. This can also be simple stretching exercises and deep breathing. you can work out more frequently than more advanced body builders. you learn to push your muscles harder and inflict more damage that takes longer to recover from. 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. With any workout. A warm-up session prior to working out can not only help get your body ready for exercise. . Beginners. but your mind will get prepared as well. It's a good thing for a bodybuilder to incur limited muscle damage.
• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Upper Body Increase your sets to 3 doing 10 .Lower Body and Abs Again.12 reps each • Chin ups (get assistance if necessary) . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Rest Day 4 .
Day 1 . . Chest. consider starting out with a two or three day plan.Back. but if you need to start out slowly.• 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 . and Abs Do three sets of 12-15 reps each. Keep in mind that you won't get results as quickly with a fewer day workout.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . Here is a sample three day workout. it can still be effective.Rest If a four day workout plan is too much for you.
but you can choose whatever foods you want to get what you need. . 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. By doing this. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.Biceps. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . This is to make sure that you have enough energy to make it through your entire workout. there is increased blood flow to the muscles. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. When you consume protein and carbohydrates prior to a workout. During training. you should eat some protein and carbohydrates.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . Triceps.Legs and Shoulders Do three sets of 12-15 reps each.
The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuits can also be designed to concentrate on sports skills. This could be a little time on a treadmill or walking. This is to get the blood flowing through the muscles. endurance. These include cardio endurance. coordination. try more weight. strength. and flexibility. The goal is to add weight until it's difficult to complete 8-12 reps. muscular endurance. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. It describes calisthenic exercises for developing strength. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. flexibility. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Remember. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Circuit training is a term associated with specific training routines. be sure to take note of how long it took you to get to that point. 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. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. Usually that's around a minute or two. you want to build your body. If you find that it's just a bit too easy. not lift weights. add a little weight and do the exercise again. athletes' .It's a good idea to keep track of your workouts and how many sets and reps you are doing. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. Be sure and rest between sets to allow your body to adjust and recover. and speed. On the second set. It's also a good idea to do your first set with very little weight.
and sequence of stations. and no signal is given to move from one station to the next. it can provide both fun and a challenge to any athletes' physical and mental abilities. the free circuit requires little supervision. number of stations. number of athletes. . Because athletes may do incomplete or fewer repetitions than called for to reduce this time. number of time. . number of stations. a specific length of time is set for each station. and athletes rotate through the stations on command.Increase the time per station along with the number of repetitions. circuits can be organized to exercise all the fitness components in a short period of time. Each has distinct advantages. Almost any area can be used. the quality and number of the repetitions done should be monitored. In addition.Keep the time for completion the same. At the same time. Progress is measured by the time needed to complete a circuit. number of times the circuit is completed. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . . Free Circuit In a free circuit. athletes work at their own pace.Increase the number of times athletes go through the circuit. there is no set time for staying at each station. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. Aside from this. doing a fixed number of repetitions at each station. The time is monitored with a stopwatch. Fixed Circuit In a fixed circuit. These are discussed below. These include the time. but increase the number of repetitions. or any combination of these.common tasks. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. and any number of athletes can exercise for various lengths of time. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered.
exercise periods may be increased to 30 seconds or longer for all three rotations. For example. The whole workout takes less than 45 minutes including warm-up and cool-down. in this instance a rope jumping station must have at least four jump ropes. Difficult exercises can be alternated with less difficult ones. A circuit geared for a limited objective (for example. respectively. athletes may have to repeat the same circuit several times. and taking 15 seconds to move between stations. slowdowns. Number of athletes If there are 10 stations and 40 athletes to be trained. athletes may run through the circuit three times. circuits to develop both strength and cr fitness may have as many as 20 stations. a circuit may have ten stations. It is vital in a free circuit that no athlete stand around waiting for equipment. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. exercising for 30 seconds at each station. For example.Time One of the first things to consider is how long it should take to complete the circuit. Having enough equipment reduces bottlenecks. Consider also the time it takes to move from one station to the next. On the other hand. the time at each station should always be the same to avoid confusion and help maintain control. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Another option is to have four rotations of the circuit. Number of Times a Circuit is Completed To achieve the desired training effect. As athletes become better conditioned. The exercise time at each station may be reduced to 20 seconds the second and third time through. Further. and poor results. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. . After the warm-up. When a fixed circuit is run. developing lower-body strength) needs as few as six to eight stations. the athletesm should be divided into 10 groups of four each. Each station must then be equipped to handle four athletes.
Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. but it may have as many as 20. in a circuit for strength training. 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. conditioning drills. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. After deciding how many stations to include. while muscular endurance work may be secondary. For example. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). the same muscle group should not be exercised at consecutive stations. On the other hand. Arrange the Stations A circuit usually has 8 to 12 stations. For example. calisthenics. The six steps below cover the most important pects of circuit development. the designer must decide how to arrange them. Imagination and fun are important elements in developing circuits that hold the interest of athletes. He can choose from the exercises. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. grass drills. For example.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. increasing muscular strength may be the primary objective. exercisers may follow . However. in a strength training circuit. he should not limit the circuit to only these activities. improving cardiorespiratory endurance may be the top priority. and guerrilla drills described in this section.
Select the Training Sites Circuits may be conducted outdoors or indoors. If the designer wants to include running or jogging a certain distance between stations. Another approach might be to alternate between upper and lower body exercises. By not exercising the same muscle group twice in a row. athletes can alternate hard exercises with easier ones. If some exercises are harder than others. In some cases. each muscle has a chance to recover before it is used in another exercise. they may run laps or run between spread-out stations if space is available. the number of stations. In the gymnasium. spreading the stations too far apart may cause problems with control and supervision. he may do this in several ways. and all other useful information. instructions for the stations are written on the signs. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. However. #########show exercises . Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. The choice of exercises for circuit training depends on the objectives of the circuit. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. 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 may run five laps or for 20 to 40 seconds between stations. Outdoors. The necessary equipment is placed at each station.the pushing motion of a bench press with the pulling motion of the seated row. The sketch should include the activity and length of time at each station. The choice of exercises depends on the objectives of the circuit.
with the lower back properly supported. knee bender. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. Also. may find certain exercises less safe than others. On the other hand. some of the calisthenics listed below may be done in cadence. however. For example. the possibility of straining the lower back increases. parallel bar dip. use 50 counts per minute unless otherwise directed. With a slow cadence. However. such as trainees. The keys to avoiding injury while gaining training benefits are using correct form and intensity. for the average athlete. following the directions written below will produce satisfactory results with a minimum risk of injury. without support.Calisthenics Calisthenics can be used to help develop coordination. . These calisthenics are noted. Poorly-coordinated athletes. flutter kicks are an excellent way to condition the hip flexor muscles. some people. cardio and muscular endurance. and strength. will derive the greatest benefit from many of these exercises. flexibility. for the average athlete who is of sound body. and chin-up/pull-up. flexibility. When doing exercises at a moderate cadence. Use good judgment before performing these exercises. SAFETY FACTORS While injury is always possible in any vigorous physical activity. shouId not do the advanced exercises highly fit athletes can do. Although calisthenics have some value when included in a cardio circuit or when exercising to music. and strength. squat bender. They can help develop coordination. calisthenics such as the bend and reach. Cardio Vascular and muscular encurance. use 80 counts per minute. and directions are provided below with respect to the actions and cadence. Exercises such as the push-up. lunger. athletes with low fitness levels. Few exercises are inherently unsafe. Finally. Nonetheless. sit-up. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Calisthenics can be used to exercise most of the major muscle groups of the body. a conditioned athlete may use multiple sets of flutter' kicks with good results. on the other hand. and side-straddle hop can best be used in the warm-up and cooldown periods. because of predisposing conditions or injuries. few calisthenic exercises are really unsafe or dangerous. However.
develops all the fitness components. slow stretching exercises. The following are key points for ensuring safety during stretching and calisthenic exercises: . The best technique is to train alternate muscle groups and/or fitness components on different days. and follows the seven principles of exercise while. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. not conditioning drills done to cadence. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. Progression and Recovery Other important principles for avoiding injury are progression and recovery. should be used. Using such exercises for unconditioned athletes increases the risk of injury and accident. These exercises are beneficial when the athlete is fit and he does them in a regular. Also. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. Some athletes complain of shoulder problems resulting from rope climbing. horizontal ladder. If this type of action is performed. if the Monday-Wednesday. This is especially true if someone has had a previous injury to the back. athletes can benefit from doing partner.resisted exercises followed by a slow run. wheelbarrow.The key to doing calisthenic exercises safely is to use common sense. if athletes are working the same muscle groups and/or fitness components.Friday (M-W-F) training objective is cardio vascular fitness. and crab-walk exercises. they should work them at a reduced intensity to minimize stress and permit recovery. Such a program has variety. To ensure balance and regularity in the program. athletes should progressively train to build up to these exercises. ballistic (that is. Therefore. However. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. Programs that try to do too much too soon invite problems. athletes can do running at THR with some light calisthenics and stretching. progressive manner. For example. The day after a "hard" training day. a certain level of muscular strength is needed to do them safely. it minimizes injuries caused by overuse. at the same time.
if done.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. use a stationary bike. controlled movements with little or no extra weight. You get the exercise you need without missing your television program and time will fly by.Stretch slowly and without pain and unnatural stress to a joint. Visit your local recreational center or community center. • If you can't leave the television. . head out for a walk with your spouse for a few minutes. Start by working in exercise through aerobics and strength training into your day. During your favorite show. take them with you. CALISTHENIC EXERCISES The following are some common calisthenic exercises. If you can't leave the kids. .A combination of spinal rotation and bending should generally be avoided. Use static (slow and sustained) stretching for warming up. This is a great way to get in some quality time away from the television. use only slow. To make it even better. ballistic (bouncy or jerky) stretching movements. However. ride the bike. 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. cooling down.. you need to give it the physical movement that it needs. which will make the process easier and even more enjoyable. . Your Overall Body Fitness Plan To improve the physical fitness of your body. • Do it with a pattern. too. consider these easy and fun ways to get in the exercise that you need. You can even start doing these things at home. This means feeding it the right regimen of movements.
However. Make it your goal to actually put together a workout that you enjoy. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. you will come to enjoy exercising. Your overall body fitness means exercise and movement. and physical work with greater efficiency and less risk of injury. Flexibility is a component of physical fitness. Swimming. It involves the ability to move a part of the body through the full range of motion allowed by normal. Yet. Developing and maintaining it are important parts of a fitness program. you'll probably find every excuse not to do them. martial arts. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. For many it's a great stress relief and it can be a lot of fun. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. running. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. These areas are commonly susceptible to injury due. A simple toe-touch test can be used. When you begin to add these into your day. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. No one test can measure total-body flexibility. loading. People with poor flexibility who try to stretch as far as others may injure themselves. Good flexibility can help an athlete accomplish such physical tasks as lifting. Flexibility is the range of movement of a joint or series of joints and their associated muscles. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. It will make all of the difference in how effective it is for you. . tests can be used to assess flexibility in the hamstring and low-back areas. Stretching should not be painful. Because people differ somewhat anatomically. comparing one person's flexibility with another's should not be done. in part.• Do sports and other physical activities that you enjoy. to loss of flexibility. but it should cause some discomfort because the muscles are being stretched beyond their normal length. disease-free joints. climbing.
requiring a long slow recovery process. The reflex opposes changes in muscle length. These are described here and shown later in this section. If you overstretch you can injure the muscle and end up decreasing your flexibility. it can be an obstacle to athletic development. our muscles would be allowed to overextend and tear. the myotatic reflex causes it to tighten and attempt to shorten. The athlete assumes each stretching position slowly until he feels tension or tightness. There are four commonly recognized categories of stretching techniques: static. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. but no pain. Static stretching should not be painful. To counter the reflex. the easier it is for the muscle to adapt to that length. Without it. The longer a stretch is held. stretching must be slow and deliberate. especially during a sudden or extreme change. not days. This is the tension you feel during stretching exercises. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. This lengthens the muscles without causing a reflex contraction in the stretched muscles. . Although an important safety feature. Every muscle is subject to the myotatic reflex. This lets the lengthened muscles adjust to the stretch without causing injury. and it prevents strains and tears. by limiting range of motion and preventing the body from hurting itself. Set your stretching goals over a period of weeks or months. and ballistic.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). He should hold each stretch for ten seconds or longer. You may weaken the muscle. proprioceptive neuromuscular facilitation (PNF). When pain results from stretching. It is a safe and effective method for improving flexibility. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. for best results. passive. The athlete should feel slight discomfort. When a muscle lengthens beyond a certain point. Stretching Techniques Using good stretching techniques can improve flexibility.
Individuals and units should not use ballistic stretching. Other key points include: • Consult your doctor before starting any exercise program. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. bike riding. such as a towel. . and as part of a warm up for any athletic activity. Gently stretch to a point of tension and hold. • Complete a large muscle warm-up such as brisk walking. to help him stretch. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. • Don't bounce or jerk when you stretch. including one increasing your flexibility. Stretch gradually. and with proper form to avoid injury. Although this method may improve flexibility.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. Safety Guidelines Stretching is only beneficial if done properly. or dynamic. pole. This produces a safe stretch through a range of motion he could not achieve without help. it often forces a muscle to stretch too far and may result in an injury. jumping jacks etc. • Devote several minutes to stretching three to five days a week. for five to ten minutes before stretching to warm up the body. 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. or rubber tubing. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Bouncing causes the muscles to tighten and increases the risk of injury. BALLISTIC STRETCHING Ballistic. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch.
circulation. and increases the temperature of the active muscles. Remember. as well as passive stretching and/or PNF stretching. stop immediately and consult your health care provider. If you do. . allow some time to see results. blood pressure. • Don't overstretch. FITT Factors You should include stretching exercises in all of your workouts. The following FITT factors apply when developing a flexibility program. breathe normally and deeply with a feeling of relaxing the body. Type: Use static stretches. • Hold the furthest point of any stretch for a few seconds. A mild sensation of pulling should be felt in the target area.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. • You should never feel pain in your joints during stretching exercises. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. start slow & don't over do it. Do them during the cooldown to help maintain flexibility. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . . Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Athletes should do these for five to seven minutes before vigorous exercise . not pain. • If you're a beginner. then stretch further and hold that new position for 20-30 seconds. Stop if you feel any pain. Be patient. A recommended sequence of warmup activities follows. This causes a gradual increase in the heart rate. Frequency: Do flexibility exercises daily.• Don't hold your breath. assumed slowly and gradually.
Hold each stretch position for 10 to 15 seconds. The warm-up increases the flow of blood to the muscles and tendons.Do not stop suddenly after vigorous exercise. as this can be very dangerous. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. knee/ankle rotations) to gradually increase the joint's range of motion. The following information explains the importance of cooling down and how to do it correctly. to increase the intensity level before the activity or conditioning period. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.. . It also increases the joint's range of motion and positively affects the speed of muscular contraction. arm circles. lift a lighter weight to warm-up before lifting a heavier one. Work each major joint for 5 to 10 seconds. thereby reducing blood flow to the heart and brain.Calisthenic exerciese. Stopping exercise suddenly can cause blood to pool in the muscles. one should walk for one to two minutes. . thus helping reduce the risk of injury.Slow joint rotation exercises (for example. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. for example. . After running. and stretching exercises should be a major part of both. . Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. For example. . as described in another section. static stretching of the muscles to be used during the upcoming activity.Slow. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.Slowly mimic the activities to be performed. This helps prepare the neuromuscular pathways. and do not bounce or bob.
. You may also work on it at home.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. The muscles are warm from activity and can possibly be overstretched to the point of injury. . Stretching is one form of exercise that takes very little time relative to the benefits gained. if possible.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Rotation Exercises Rotation exercises are used to gently stretch the tendons. Such programs include sensible diet and exercise regimens. Be careful not to overstretch. ligments. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Athletes who are overweight should follow a fat loss program. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. this method is very time-consuming and expensive and usually done only at hospitals and universities.. The following exercises should be performed slowly. This may provide better movement and less friction in the joint. However. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. There are also height to weight and circumference ratio's but these are the least accurate. Use partner-assisted or PNF techniques.
You need a diet that is actually a way of eating. it's time to starting making some changes to your lifestyle. Poor choices like a lunch of soda. You can do it even when you are in too much of a rush and don't have time. And. limiting or boring. Losing one to two pounds a week is a realistic goal. But. dieting is something that is simple to do healthily even if you can't live without certain foods. No single food choice is necessarily a bad choice. Although that sounds even worse. What you need to accomplish through a diet is to train your body to eat healthily. Yet. However. too. you may not necessary be over fat.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. You Are What You Eat. with all of the comfort that you want and need. only a small percentage of their total body mass may be fat. chips. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. If you don't fall into the well-muscled category. People always want to know if a particular food is good or bad for them. here. you can do it with lots of favors that you AND your children will enjoy. troublesome. Don't think about a diet that's taxing. which is best accomplished by a combination of eating less and exercising more. Think of your diet as being free. We aren't talking about a diet that you will go on to lose weight and then come off of later. and height. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. full of taste and adventure. gender. If you exceed the weight listed for your height. we aren't talking about a diet to lose weight. Take a look at the weight allowed for your height as shown in Table 1. . open. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. 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. not a temporary thing but a permanent thing. This exercise program meets the requirement to be physically active everyday. Too many bad choices over time can accumulate into a poor diet.
your body will not be able to perform as well as if you gave it the highest quality foods. fats. your body can become ill faster and with greater intensity. But. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs.What's Healthy? The foods that you need play a significant role on your health. • Whole grains are also an important product of a healthy diet. healthy food is just as important. improve your physical fitness from the inside to the out. • Fruits are sweet so they can solve the sweet tooth. If you consume the wrong foods all of the time. your heart rate increases to unhealthy levels. • You are more prone to limitations physically as well as mentally. and they are very low in calories meaning you can eat more. and sugars that can cause you health issues. it won't perform the right way. If you don't give it quality food. • Your blood pressure rises. In the way of your body. All sorts of problems arise from not eating a healthy diet of food. • Without nutrition. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. the food that you consume is the fuel that your machine needs. • Your body does not heal as quickly from injury. whole grains give you so much more health. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. In our machine look at the way that food works. Unlike "white" foods. They don't cause you to gain weight like others. They provide antioxidants to a high level that helps to heal your body. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. . what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there.
Where Are You Now? When it comes to improving your diet fitness.• Water intake is also important. In addition. 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. The good news is that you don't often need a lot of work to make them happen. You need protein but you shouldn't want to get it from fatty meats. What do you eat for breakfast. Consuming enough water means that you'll system is hydrated. too. improving these five areas is all you need to do. Spend one or two days recording the foods that you eat in an average day on a piece of paper. All foods and drinks should be noted! . 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. The body goes into dehydration mode. take note of how a normal day or week goes for you. If you are dieting and need to lose weight. causing you to keep in all that you can. Those that do not get enough fluids end up having a body that retains water rather than having less. He or she may recommend a diet that is different for your specific health issues. you need to reduce this amount to at 1500 to 1600 calories per day. The average person should consume about 1800 to 2000 calories per day. Dieting To Lose Weight Finally. if you need to lose weight. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. too. If you don't do anything else. 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. Your doctor may have additional or different recommendations for your health. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. you're eating less and that you aren't getting as many calories from other liquids. you need to take into consideration the location that you are right now. • Meats are important parts of the diet. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat.
Being honest with yourself is important. 4. How often did you eat without actually being hungry but being instead bored. If you love your mashed potatoes loaded with gravy. determine if there is a better way for you to get the foods that you like. For most people this is as simple as tracking what they eat over the period of a few days to a week. you may have an emotional attachment to the foods. you can find ways to get much of the same taste without a lot of the calories. you need to address this emotional problem. they aren't all bad! First. though. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. that's a different story. For example. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . sour cream and butter just because you love the taste. Don't worry. find out why it is that you can't give them up. If you just love the taste. 3. sugars and calories in general. anxious. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Figure out how many calories you are consuming in an average day. For example. 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. Next. If you need apple pie to feel safe. 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. there are several key things for you to address. Look at your list of foods and see how many of them are high in transaturated fats.2. I Can't Give It Up! If you are one of the many that feel that they can't give up the foods that they love no matter what. are you connected with that big slice of apple pie because it was your favorite growing up.
Yet. This section of our book is long for a reason. high cholesterol foods that you currently are eating. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. instead of eating it every few days make it the reward that you get for a week of good eating.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. But. use it in a different way. 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. For example. Food isn't worth the risk of your life. That's exactly what you need to strive for here. You should know what types of foods you can not eat. There are certain times in life that foods become prime suspects to leading to health risks. Don't fret about the foods you love. and therefore you can improve your health overall. If you can not commit to making changes here. One limit to this is when the food itself is detrimental to your health condition. your diet fitness can threaten your life through disease and even early death. if you give it a try you may find that you like these foods better than you do the high fat. 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. 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. Here are several key areas to make changes and exactly how you should make them. If you don't know you should talk to your doctor about this. We've already talked about what foods you need to eat for a healthy diet. now you need to consider how you will make changes that you can actually live with. here is comes. The awful. If you are a diabetic. How Can You Improve? Okay. Indeed you may want that slice of apple pie. . 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. remember moderation is the key factor in real diet fitness health. limiting diet that's going to make your taste buds go permanently bland is up next.
Garlic is a great antioxidant for your heart too. there are various foods that can help you to improve your hearts health. They can help to unclog your heart's arteries from cholesterol. the more antioxidants are in it. there are reasons why an investment in a bit more time here can literally save your life. Consume more fish. Instead of using a lot of salt. replacing the vegetable oil in your diet with olive oil. try other flavor additions to your dishes. in moderation can improve your health. Yes. In addition. And. . Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. you are in a hurry and who has time to chop up vegetables? Well. 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. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. For example. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. eat lean cuts of meat. Reducing the amount of sodium that you take in is also a key factor in improving health. they help to remove toxins from your body which means a reduction in risks of cancer.Heart Health Improving your heart's health is essential. 1. richer and brighter the color is. Antioxidants can help to transform your health. Or take a supplement of fish oil. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. For this. You should try to consume at least 2 to 3 servings of fish per week. 2. 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. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. The darker. A good way to know if they are in the foods that you are eating is to look at the color of the food.
Add one new recipe to your diet each week. 6. Eat more fish. Meats. Eat more fruits and vegetables.Many foods that are pre-made contain high amounts of preservatives. 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. Replace white bread with whole grain bread. eat a bit slower. Visit the website of the American Heart Association to get heart healthy recipes. No food in one sitting should be a larger quantity than the size of your palm. No boxed dinners. It adds weight to your body and it causes all types of health risks later in life. Avoid the aisles and you'll improve your health overall. . 4. Look at your grains. One good switch is with ground meats. or products that are placed in foods to keep them fresh and looking good. Reduce the amount of fat. can lead to increased health risks for cancer and they put the pounds on. 3. Don't reach for beef. Some of these preservatives can clog up your heart. This single movement alone will improve your health considerably. milks. butter or creams. Remember. chicken and pork over beef. salts. Try to look for ways to improve your current recipes through replacing butters. To help you to not feel hungry. meats that are high in saturated fat are clogging your heart. then. eggs and other fresh products usually line the walls of the building. we'll make it simpler for you. and sugars in the foods that you eat. Replace white rice and pasta with whole grain. Learn to read labels so that they tell you what's in the foods you eat. Look at labels. Remove soda from your diet. Reduce portion sizes. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. The produce section is your friend filled with riches. The trick you should follow. 2. but replace at least part of it with ground turkey or pork. cholesterol. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. no frozen entrees. You won't notice the taste difference. Start looking for leaner cuts of meat. 5. unhealthy foods with foods that are better for you. is to visit your grocery store and walk around the outside aisles only as much as possible.
Glycogen is the principal form of energy that is stored in muscles. Glucose can be made from protein. When your muscles are filled with glycogen. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. then you need to consider a calorie reduction. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Food is a requirement to living and a healthy diet is an essential part of living a long life. While you may love food. Remember. while making changes at first is a challenge. To have enough energy to perform your workout. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. convenience or habit.If you need to lose weight. Many people don't pay enough attention to the types of food they eat. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. But food is very important in a body building program. but that requires the breakdown of body protein from muscle. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. . Glucose also provides energy for your brain and making blood in your body. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. they both look and feel full. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. your body will start breaking down muscle tissue for glucose. If you're not eating enough carbohydrates. the foods you eat can make a huge difference in the effectiveness of your program. you will get into the habit and will eventually love the differences you have made. Food supplies us with calories. One of the most important would be carbohydrates. Don't make sacrifices here for speed. Dropping just a small amount of weight means that you need to eat less and do more physically. Carbs Carbohydrates are the body's main source of glucose. you'll need a lot of different nutrients. Calories are tiny bits of energy that your body uses to perform work.
and brown rice. oatmeal. . as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. it is also the best time to load up on carbs. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. If you have not been working out. Honey. the intake of simple carbs can stimulate fat storage. Blood sugar and muscle glycogen levels are low from your overnight fast. If you eat too many carbs in one sitting. Your body must replenish these levels before stimulating the fat storing machinery in the body. or muscle building. and aiding in muscle glycogen formation and growth. Focus on unprocessed complex carbs like sweet potatoes.typical simple carbs . 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. state. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. Women multiply their body weight by two to get their carb gram intake. For men. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. potatoes. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. A high carb intake at your post training meal will have less chance of being stored as fat. Breakfast is definitely the most important meal of the day. Eat some simple carbs after your workout and eat more of them. whole grain breads.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. For example. it can prevent muscle catabolism while promoting anabolism. the amount of carbs that should be taken in by multiplying their body weight by three. Along with carbs. Beans and oatmeal are two excellent sources of fiber. and besides your postworkout meal. The resulting insulin spike is a double edged sword. however. That number will be the amount of grams that should be consumed daily.are digested quickly and easily. Eat about 25% of your daily carbs at this meal. After training. you must consume enough fiber in your diet. sugar and refined foods such as white bread and white rice . Divide your carb meals into six servings throughout the day.
state. On the other hand. Obviously. or muscle building. Protein intake exceeds output. Glucose molecules make up carbohydrates just like amino acids make up proteins. and replacing tissues. Amino acids are the building blocks of protein. so your body won't need as much. Your body is degrading muscle and other body proteins. and then increases insulin levels (ensuring no loss of muscle) on the final two days. That is made possible because proteins are the basis for body structures. you will be in an anabolic. injured. If you are needing to lose some fat along with building your muscles. then the standard 600g for the next two days. The total carb intake is the same. your body will break down muscle tissue to get it. This is not good because the opposite is now happening. For example. Your energy requirements will also decrease at this time. . your body will store them as fat and increase weight gain instead of muscle mass. if your protein output exceeds intake you would have a negative nitrogen balance. this is something that you want. You usually see this in people who are starving. Protein Another important nutrient every body builder needs is plenty of protein. then 50% more (900g) for the next two days. and protein is retained in tissue as new muscle is added. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). your carb intake should decrease. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. try varying the volume of intake. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. For body builders. if you consume more than you lose. or have a fever. Watch out. you will want to rotate your carb intake.As your day wears on. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. If you eat carbs late in the day. repairing. burned. Protein is involved in growing. Eat 50% fewer carbs (300g) for two days. This puts your body in what is called a catabolic state. nitrogen balance is an important concept to keep in mind when talking about proteins. If you lose more nitrogen than you consume. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss).
This forces the body to burn more protein for fuel which can put your muscle tissue at risk. steak. 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.An anabolic state is when your body has a positive nitrogen balance. milk 2 T. 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. you need to focus on the complete sources rather than those that are incomplete. Ultimately. your body won't grow when it is in a catabolic state. Fats Yes. The general rule is to consume daily the same amount of grams in protein as your body weight. Fats are the main source of energy in the body. cooked 5 oz. When calculating the amount of protein you are eating. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. catabolic means muscle loss. Many diets have you cutting back on fat and carbohydrate intake. your body cannot break it down very well. The key to fat intake is to stay away from bad fats and only eat the good fat. you'll need the amino acids in protein to work in your body. therefore. Because of the chemical composition of saturated fat. While there are proteins in other foods.build muscle. you'll still need some fats in your diet. your protein intake should increase to 1 1/2 times your bodyweight. cooked broccoli 1 c. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. That way. would need to eat 200 grams of protein every day to put the body in an anabolic state. To compensate. Be aware of the amount of protein you are eating and make them work for you instead of against you. but if you want to get ripped with your body building program. Saturated fat is bad. protein can do what it is supposed to do . If you are dieting while body building. These are the fats that contribute to heart disease and high cholesterol. fish. Fat combines with glucose for energy in order to spare the breakdown of protein. and eggs. In body building contexts. even when you are building the perfect body. A 200 pound body builder. . you'll need to eat more protein to counteract this effect. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c.
Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. help prevent cancer growth. well. heart disease. joint pain. saturated fats are hard and solid. fat. They play an important role in protecting the body's vital organs. Unsaturated fats are easier for your body to break down. Fats are actually an important part of any diet. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. whole milk dairy products like milk and cheese. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. Unsaturated fats are in liquid form as in oils. You should truly strive to eliminate all trans fats from your diet. So basically. 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. Omega 3 Fatty Acids can actually help combat conditions such as depression. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. fatigue. Trans fats cause an over activity in the immune system and are linked to stroke. so they should be limited. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. These fats are found naturally in foods like nuts and avocados. Trans fats should also be avoided.Saturated fats are commonly found in animal products such as meat. and diabetes. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. They are also more readily stored as body fat. They can reduce inflammation. maintain healthy hair and skin as well as providing a sense of fullness after meals. . Because they reduce inflammation in the body. Fats keep the body insulated. At room temperature. Elevated levels of LDL can clog arteries and cause heart disease. seafood. and even Type 2 diabetes. These fats are most often found in fish and can have some significant health advantages. and improve brain function. as well as egg yolks. This type of fat is often used in commercially processed food because they are preserved longer.
. But when you are a body builder. phosphorus. • Use olive oil in salad dressings and when cooking • When baking. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Not only will having a hangover lower your workout intensity. About a 1/2 cup is a good amount. you will want to pay close attention to the foods you are feeding your body. 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. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. Many people like a drink or two or even three to help them unwind and relax. Alcohol consumption also hurts muscle growth.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. it slows down your metabolism hindering your body's ability to process foods. it dehydrates your muscle cells. That includes alcohol as well. alcohol can have a detrimental effect on your progress. Alcohol contains nothing but empty calories. Not only that. so when those levels are down. As many know. Having higher levels of testosterone can help with your workouts by making you more aggressive. Because your cells aren't holding as much water. There are several reasons why it does this. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. magnesium. For one. iron and potassium. it becomes much harder to build muscle. instead of topping with chocolate or candies. It has no nutritional value but it does contain high caloric content. 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. but drinking actually lowers protein synthesis by twenty percent. hydrated and even over hydrated muscles allows for a much higher anabolic environment. relaxation and growth including calcium. In fact. you will not be as intense in your lifting and weight training. you must be careful not to overdo on the fats.
In other words. creating an anabolic environment needed for muscle growth. but if your diet stinks. For this to work properly. The liver metabolizes stored fat for energy. it can be especially important. begins hoarding it. Soda. so you're not getting the hydration you need. the body. Without enough water. Water flushes out toxins and other metabolic waste products from the body. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. you'll need much more. Many vitamins are water soluble. and tea don't count either. In addition. then you need a basic mega-vitamin. If the liver is doing some of the kidneys' work. Water is part of every single metabolic process that the body undertakes. urea (a toxic substance). but for body builders.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. You can workout with the intensity of a professional. Contrary to popular belief. thinking there's a shortage. drinking water can actually help you shed excess water weight. and you should. if you're training hard. Water is good for you anyway. your skin starts looking soft and puffy. If you're eating big to gain weight. Water is especially important when following a "high protein" diet. For body builders. • No regular soda! Diet is better for you anyway and doesn't contain sugar . Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. This water is stored in extra cellular spaces. water can help them work. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. you won't be doing yourself any good. When water is in short supply. When this happens. and water unlocks the power of those vitamins. you need plenty of water. Supplements like creatine work in part because it pulls water in muscle cells. water can actually reduce feelings of hunger. some of the load is transferred to the liver. coffee. Use artificial sweeteners instead. A good diet is essential to an effective body building program. If you're going to be using supplements in your body building program. The caffeine can increase fluid loss. Plus. it burns less fat. and ketones. as it helps remove excess nitrogen. then you need even more water to help your kidneys do their work. the kidneys can't function properly.
• 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
Add browned chicken. Fish filets One 14 oz.15 minutes. Put the all spice. Cover and cook over medium heat for 10-20 minutes. . Pan Broiled Fish 1 lb. In a separate bowl. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. slice in half and flattened Combine the onion. Uncover and cook an additional 15 minutes. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. frozen spinach. Put a dollop of the mixture into each chicken breast. Arrange fish and zucchini in a single layer in a large pan. garlic & oregano Arrange fish filets in a single layer in skillet. spread with mustard/garlic mixture. Add the chopped onion and mushrooms. Drizzle with lemon juice. stirring occasionally. Serve plain or over brown rice. stir together mustard and garlic. Sprinkle with paprika and capers. or until the fish easily flakes with a fork. Optional: Garnish with lemon slices. 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. Top on whole wheat pasta or brown rice if desired. drained capers Paprika to taste Rinse fish and pat dry. low fat ricotta cheese Salt & pepper to taste 4 boneless. Pour the spaghetti sauce in. Cover with tomatoes and liquid. salt and pepper in. Serve. thawed and dried 1 egg lightly beaten 8 oz. Tie the chicken breasts together with butchers twine. spinach. and cheese mixture in a bowl. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. skinless chicken breasts. Turn fish over. Bake at 350 degrees for 30-35 minutes. Serve. Serve over your favorite type of noodle. Can diced tomatoes w/ basil. minced or pressed 2 tbsp. egg. Broil on top rack for 5 minutes. Ground Turkey Breast Sauce 1 lb. cover and cook on low for 45 minutes. low-calorie Dijon mustard 1 clove garlic. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. or put toothpicks through them.
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 cheese if you like and let it melt after turning the burner off. mustard. beans. or just use more egg whites. Eat plain or on a bed of pasta. Add tuna and sprinkle with seasoning. 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. 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. Rice & Beans Cooked Shredded Chicken Breast 1/2 . combine rice. Microwave for approximately 1 minute when ready to serve. barbeque sauce In large bowl or Tupperware. low fat mayonnaise 1 tbsp. Add mayo. or over some brown rice. Cook to desired texture. plain. and chicken.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Chop egg whites and add to medium bowl. black pepper. This is also good cold. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl.1 cup cooked brown rice 1/4 can red beans 2 tbsp. You can eat this on some whole-wheat bread. Cook tuna to desired doneness. Add tuna with an amount of Worcestershire Sauce that you like. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Top with lettuce or spinach leaves and second slice of bread. Chicken. Fiery Chicken Deluxe . and tuna. Mix well and spread over bread. combine all ingredients and stir until well-mixed.
rinsed and patted dry. add the salt and pepper. 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. Fresh bay scallops. then let it sit in the refrigerator for 3 . Add garlic and sauté 1 minute. Give the asparagus a quick wash. depending on how thick you would like your roll to be. Put chicken slices in the container.10 hours (the longer. Place one asparagus stick on the top and start rolling it. Once the roll is ready. Makes 2-3 servings Garlic Roasted Vegetables . Place one slice of turkey bacon on each slice of chicken breast. mustard and honey. Dried parsley Juice of 1/2 lemon 1 lb. and put the green beans in for 2 . Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Pre-heat. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. 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. the juicier it will be) This works best with a Foreman-style grill. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Snap off tough ends of asparagus and remove scales with vegetable peeler. salt with chicken in a container and really roll the chicken breast around in the mix. Cover and cook 1 minute. minced 1 tsp. Heat wine in a medium skillet over medium heat. You can grill rolls than for seven minutes on the electric grill at 375 degrees.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. Let it marinate for 25 minutes. or bake them for 25 minutes at 375 degrees. cayenne pepper. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Add parsley and lemon juice. Cut chicken into two to four thin slices.
celery. Combine all the vegetables in roasting pan. Combine with sunflower seeds. olive oil In the Oven: Preheat oven to 400 F. chopped 1 green onion. Salt and pepper to taste. peeled and quartered 6 parsnips. Workout Energy Salad . or wrap roll-ups in plastic wrap for later use. Top each piece of fish with tomato. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. and place in mixing bowl. Cut two 12 in. zucchini. Roast for about 1 hour 20 minutes or until tender. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. herbs. square pieces of foil. Great with meat. sunflower seeds 2 tbsp. Spread a little chicken mixture on lettuce leaf and roll up tightly. chicken and fish. and yogurt. Bake for 15 minutes. Roast for about 30 minutes or until tender. broken into cloves and peeled 1 tbsp. and pepper. dried rosemary. peeled and quartered 6 shallots. fresh 4 tbsp. drizzle with oil and stir to coat. Repeat until mixture is used up. julienne 1 cup dry white wine 1 tsp. cut in two pieces 1 tomato. Makes two servings Fish in Foil 1/2 lb. or 3 tbsp. 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. Fold foil edges together.6 carrots. cooked 2 tbsp. halibut. On the Grill: Turn barbeque to medium. Sprinkle each with wine. julienne 1 carrot. dried thyme. chopped 1 tbsp. or 3 tbsp. fresh. Drink. and carrot. skinless chicken. Serve immediately. peeled and halved 2 medium onions. Combine all the vegetables into a tinfoil bag. fruit bits. sealing with a pleat. Place a piece of fish on each square of foil. drizzle with olive oil and stir to coat. dried fruit bits 1/8 cup celery. Salt and pepper to taste. peeled and cut into 6-8 wedges 1 large garlic bulb. boneless. chopped 4 small zucchini. Chicken Salad Roll-ups 1 lb.
spinach. Shake vigorously. cucumber. mix olive oil with lemon juice and herbs. avocado. sliced 1 green onion. Muscle Density Broccoli Salad 1/2 pound cooked steak. Weight control . mushrooms. combine the vinegar. sliced 1/2 cup mushrooms. torn into bite-sized pieces 1/3 cucumber. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. high blood pressure. The spin-off is less likelihood of developing heart disease. carrots. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. combine lettuce. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. broccoli. and diabetes. 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. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. lemon juice. cooked and cut 1 stalk celery. cut in strips 1 cup broccoli. In a screw-top jar. and shake until thoroughly mixed for the salad dressing. You don't necessarily have to be dieting. mushrooms. sprouts. In a screw-top jar. Nutrition is very important when you are trying to build up muscle mass. and onion. green beans. basil In a medium-sized salad bowl. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. mustard.1 cup lettuce. and pour over salad. parsley.it's time to make the fitness connection In many cases fitness begins with weight reduction. peeled and sliced 1/3 tomato. sliced Fresh parsley In large salad bowl. and pepper. tomato. Arrange salad on a bed of lettuce leaves. yogurt. torn into bite-sized pieces 1/3 cup spinach. celery. and sunflower seeds. . combine steak. Aerobic fitness is related to an individual's body fat. cooked and chopped 1 cup green beans. The higher the fat.
(4) A feeling of pride. You can even lose weight while improving performance. (4) Carry out the strategy. Making nutrition work Improving your nutrition will increase your mileage in many ways. unhealthy. lifestyle changes. dehydration. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression.. (3) Develop a strategy (diet. (2) An improved self-image. (3) A sense of accomplishment. 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. (1) A healthy appearance. b. headaches. Stay away from food fads they are usually boring. 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 . (2) Get motivated.a. and so on). Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Enjoy the payoffs:.. and too strict and will lead only to temporary weight loss. (1) Make a decision to lose weight and shape up. exercise routine. Compare the benefits of a sound nutrition with the consequences of crash diets. Invest in yourself.
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)
or simmer meat.a memo to the cook for cutting calories during food preparation a. you can include a favorite high calorie food item as a special occasional treat. fish. broil. or sparerib is too tempting. The milk and cheese group. piece of candy. .Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces .2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. The meat. Good cookin' for good lookin . and dry beans group. (1) Use skim or lowfat milk in recipes when making puddings. You have to make and follow your own rules according to your ability to control what you eat. For them trying to eat just a cookie. and baked products. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. Avoidance is one means of control. and diet according to your plan. however. (2) Substitute plain. poultry. The urge to eat the whole thing becomes too great. b. (2) Roast. Cook meats on rack so that fat can drain off.7 liter = 24 ounces . Many people. Braise in covered pan on stove top or pan broil in a nonstick pan. sauces. soups.5 liter = 17 ounces . and add spices to enhance flavors. have a particular food obsession that must be recognized. (1) TRIM fat from meat. poultry or fish without adding fat. But if you plan your diet. bake. (3) Remove skin from chicken or turkey.
and margarine. broil. (1) Steam. The bread and cereal group. and deep-fried food. The vegetable and fruit group. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. If the meat has been fried (southern style chicken. Some fruits may be broiled or heated with spices added for flavor. (1) Use less fat and sugar than called for in recipes. Substitute lower calorie ingredients. Request diet salad dressing. (3) Check ingredient labels for fat and sugar content. or lemon juice for your salad. remove the coating and eat only the meat. boil. Cut way back on regular salad dressings. However. Starchy foods are not fattening when consumed in moderate quantities. most restaurants have them. (2) Avoid recipes for baked products that require large amounts of fat and sugar. (2) Go easy on sauces. avoid those prepared in cream . steamed. (5) Have boiled. Remove all the visible fat from the meat. vinegar. schnitzel). skim or peel fat off and discard. c. or sour cream. butter. sauces. c. or baked rather than fried potatoes. Avoid gravies. (3) Try lemon juice or vinegar on salads. With a spoon or knife. Season with herbs and spices. d. or bake vegetables.(4) Chill meat broth until fat turns light and solid on top. butter. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. d. b. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Check nutrition information label for total calories in each portion. Dining tips a.
12 oz. Low-calorie beverages. For example. b. sugar. black coffee.) Sweet wine.) Food Calories 160 250 165 110 200 300 Educate your appetite a. f. jigger Dry wine. cakes. . Plan your food intake and abide by your plan. 11/2 oz. 4. ice cream. macaroni. a few crackers or pretzels. Also. and mineral water add no calories to your diet. Always check your intake for balanced nutrition and total calories. if you must. . c. e. . or spaghetti are good potato substitutes. noodles. gelatin. candy. pies. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. or delicious low-calorie raw vegetables.25 liter (8 oz. European beer. (3) Take smaller portions (4) Consume less sugar.sauces or deep-fried.6 oz. rice. 1/2 liter Cocktails. jam. (1/2 cup) Hard liquor. honey. baked potatoes with a small amount of sour cream or margarine is a good choice. (8) Plan snacks. Alcohol calories American beer. jelly. (1) Eat S-L-O-W-L-Y (2) Consume less fat. g. Lowfat milk is also a nutritious choice. Keep a food diary and monitor your own intake. If you MUST have a snack.25 litre (8 oz. USE SPARINGLY. pastry. Try a slice of lemon or lime in a glass of ice water. regular soda. cookies. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. Carry individually packaged sugar substitutes to sweeten beverages. and other sweets. unsweetened sodas. Follow these tips to lose weight and body fat. Avoid rich desserts. have fresh fruits.
160 French fries. b. 1 cup 223 Beer (European). 12 ozs.d. 25 nuts 252 Mixed. or sugared beverage. creamed. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1/4 cup 340 Salted nuts: Peanuts. Become aware of how many calories you're consuming. Weight control . 1/2 liter 250 Creamy salad dressing. 1 ounce 150 Grapefruit or orange juice. soda.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 2 tbs 170 Cashews. 2 scoops 200 Potato or corn chips. 1 ounce package 180 Chocolate candy.) 840 Coke.especially in snack foods. (Each teaspoon supplies an additional 45 calories). 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. Lower in fat. Each teaspoon supplies an additional 20 calories. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Lower in sugar.
or discouragement. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. cream cheese 106 1 oz. or I can still workout OK.3 oz. or Everyone in my family is big it's hereditary. big bones. You may be a good athlete now. Try not to be food centered. Get motivated. it will be easy to give up these typical excuses. This is important if you plan on being successful at losing weight. beef bologna 237 Lean ham 103 1 oz. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. or Gosh. If you're serious about losing weight. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. 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. anger. think of it as something you have chosen to do. Make up your mind to control food instead of letting food control you. Forget those old excuses: But I've got a large frame you know. so why lose weight? b. Occupy your time with other activities not related to food. Don't be angry that you have to lose weight. I haven't weighed 180 pounds since I was 15 years old. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. but you want to strive to be the best. loneliness. . c.
Your body is adjusting to your new eating habits and changes are taking place. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. To make sure you get all the nutrients and other substances you need for health. slow down. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Stick with it! f. carbohydrates (starch and dietary fiber). in preparation. You should consume at least 6-11 servings daily from the base of the pyramid. Cereals. Choose the recommended number of daily servings from each of the five major food groups. rice. For best results. Make your meals last longer. so choose a variety of whole and enriched grains. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Grain products are low in fat. You are always responsible for what you are eating. Breads. No single food can supply all the nutrients in the amounts you need. and oats) should form the foundation of a nutritious diet. Eating plenty of whole grains. h. and other substances that are important for good health. and different whole grain foods differ in nutrient content. unless fat is added in processing. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. and Pasta Group: Foods made from grains (wheat. . Different foods contain different nutrients and other healthful substances. Remember all the work it took to get you to your desired weight. remember. They provide vitamins. Don't let this be wasted effort. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). overeating hurts no one but yourself. Construct new habit patterns.d. e. pause halfway through meals and don't stuff yourself. g. Make meals as pleasant as possible even if you are cutting down on what you eat. i. Rice. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. enjoy flavors. minerals. Don't cheat. or at the table. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility.
collards. or a 1/2 cup of chopped. in addition to providing vitamins and minerals. kiwi. and yellow vegetables. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. strawberries. and dried fruit. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. orange. canned. vitamins. whole grain breads and rice. cauliflower. One cup of leafy raw vegetables is also a serving size. A serving size of raw or cooked vegetables is only 1/2 cup. or wok only until tender crisp. cereal. corn and oat bran). A 1/2 cup of cooked rice. Breakfast is a good opportunity to eat some fruit. or minerals. or winter squash are the best choices. bananas. steamer. A 1/2 cup of vegetables is about the size of a tennis ball. also provides fiber. tomatoes. To ensure that you get essential vitamins and minerals. Two to four servings of fruits are recommended each day. don't overcook. If you choose fruit juice. spinach. carrots. To maximize the vitamin and mineral content of your vegetables. or pasta is about the same size as your fist. cantaloupe. the more likely it is to have large amounts of vitamins and minerals. which is much smaller than the regular salad served with a restaurant dinner. Brussels sprouts. Cook in a microwave. The lighter colored vegetables. and most people eat more. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Fruit Group: The fruit group. Other good choices are citrus fruits. oat bran. whole wheat). Broccoli. Choose dark green. The best choices from this food group are bran cereals. or cooked fruit. and stoned wheat and whole grain crackers. Juice that you can see through . Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. low fat bagels (pumpernickel. such as cucumbers. rye. A 1/2 cup of fruit is about the same size as a tennis ball. A 3/4 cup of fruit juice equals one serving. The darker the vegetable.Consuming the recommended daily intake is not difficult if you understand serving sizes. Vegetables are nature's vitamins. green peppers. iceberg lettuce. and celery are mostly fiber and water with very little calories. whole grain muffins (bran. A 3/4 cup of vegetable juice also constitutes a serving from this group. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. you should strive for 3-5 servings per day from this group.
Meat. roasting. Most people are at one extreme or the other by consuming too much or not enough from this group. Top choices are 1% or skim milk. Like the milk group. For example. a 2 1/2 ounce soyburger. they are referred to as empty calories. and minerals. Eggs. can also contain a large amount of fat. vitamins. 2 tablespoons of peanut butter. lentil soup. vitamins. it does not mean that you should never eat these items. For this reason. 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. Fish. Many no-fat or low-fat dairy products are available. Fats. and minerals (fortified by law) especially calcium and riboflavin. however. . One cup of milk or yogurt. However. this group can contain large amounts of fat as well. poultry. a 1/2 cup of natural cheese (Cheddar or Swiss). or prune juice). or grilling. The recommended number of servings per day for this group is 2-3. Dry Beans. Poultry. a 1/2 cup of cooked dry beans. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. or 2 ounces of processed cheese (American) is considered a serving size. and Cheese Group: These dairy products are a great source of protein. and is easily attainable. Sweets add taste and flavor. 1 egg. Quick and easy choices include canned tuna. 1 ounce of cheese is about the size of four dice. low-fat cheese. grape. water. A serving size of cooked fish. and beans. This means that they provide nothing to the body except calories. Most fats and sugars are nutrient poor. and yogurt. Yogurt. milk. peach nectar. however. including cheese. The milk group. Milk. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. The serving sizes typically consumed greatly exceed the nutritional requirement. minerals. or protein. A better food preparation choice is baking. Two to three servings from this group are required each day. which can't be made by the body. frying food in fat (cooking oil) once in a while is all right. sour cream. or 1/3 cup of nuts. and yogurt. so you may not get your daily requirement for the essential nutrients. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation.(apple. peanut butter. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). chicken. Oils. fiber. Foods from this group are still an important part of a performance diet. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). no vitamins.
CHOOSE SENSIBLY The carbohydrates. berry jams. and carotenoids. High-fat foods contain more calories than the same amount of other foods. so they can make it difficult for you to avoid excess calories. but choose sensibly. low fat doesn't always mean low calorie. a sandwich may provide bread from the grains group. poultry. whole milk. For example. increase the risk for coronary heart disease by raising the blood cholesterol. E. notice that many of the meals and snacks you eat contain items from several food groups. which is a better choice than potato chips. and .Top choices from this group include olive oil. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. You need some fat in the food you eat. Food processing tends to remove vitamins. which is measured in calories. If you choose fish. 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. cream. and K. and they help absorb the fat-soluble vitamins A. for example. In contrast. but most people still eat too much saturated fat. and cheese from the milk group. fats. Eating lots of fat of any type can provide excess calories. vegetables. choose small portions of foods. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. Some kinds of fat. or a cup of low-fat milk or yogurt for a snack. and fiber and add undesirable or questionable additives. ask that it be grilled rather than fried. whole grain foods. or lean meat. and sodium. An apple is a better choice than applesauce. Your pattern of eating is also important. especially saturated fats. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. Try fruits. When eating out. which is a better choice than apple pie. and proteins in food supply energy. Sometimes extra sugars are added to low-fat muffins or desserts. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. turkey from the meat and beans group. molasses. Choose them wisely. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Fats supply energy and essential fatty acids. or a favorite dessert. These foods include high-fat dairy products (like cheese. fiber. and they may be just as high in calories. Snacks and meals eaten away from home provide a large part of daily calories for many people. A baked potato is a better choice than mashed potatoes. Choose natural or less processed foods whenever possible. minerals. D. which is a better choice than apple juice. Also. butter. However. walnuts.
or lentils often. and peanut oils are some of the oils high in monounsaturated fats. . sausages.Limit your intake of high-fat processed meats such as bacon. peas. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. other lean meats. such as many hard margarines and shortenings. Beans. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. and fatty fish like salmon. . lean poultry. Use moderate amounts of food high in unsaturated fats. Eggs.Choose vegetable oils rather than solid fats (meat and dairy fats. tuna. corn oil. shellfish. 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 . salami. Some fish. egg yolks. Try the lower fat varieties (check the Nutrition Facts Label). Trim fat from meat and take skin off poultry. and Nuts . the skin and fat of poultry. and mackerel. and other cold cuts. and coconut oil. taking care to avoid excess calories. olives. Poultry. or nuts daily.If you need fewer calories. most nuts. sunflower. . lard. fatty fresh and processed meats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. avocados. beans. and dairy fats. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Shellfish. Fish. palm oil. decrease the amount of fat you use in cooking and at the table. Meat. such as salmon. Olive.Choose 2 to 3 servings of fish. These foods include liver and other organ meats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. shortening). These foods include those high in partially hydrogenated vegetable oils. bologna. canola. Choose dry beans.regular ice cream). Vegetable oils such as soybean oil. Unsaturated fats occur in vegetable oils. Keep your intake of these foods low.
Choose fat-free or low-fat milk. breads. Try switching from whole to fat-free or low-fat milk. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. the number one source of added sugars is nondiet soft drinks (soda or pop). fruits. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. but may have few vitamins and minerals. Foods containing added sugars provide calories. Sugars and starches occur naturally in many foods that also supply other nutrients. . Limit ground meat and fatty processed meats. and cheese. some vegetables. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation.Use egg yolks and whole eggs in moderation. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. and add little or no butter to your food. cereals. This decreases the saturated fat and calories but keeps all other nutrients the same. In the United States. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. and grains. Sugars are carbohydrates and a source of energy (calories). . marbled steaks. . Examples of these foods include milk.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food.Limit your intake of liver and other organ meats. fat-free or low-fat yogurt. Dairy Products .Choose fruits as desserts most often. Choose foods lower in saturated fat and cholesterol. During digestion all carbohydrates except fiber break down into sugars. Foods at Restaurants or Other Eating Establishments .Limit your intake of foods with creamy sauces. not the naturally occurring sugars in foods like fruit or milk. and low-fat cheese most often.. Prepared Foods . .Choose fish or lean meats as suggested above.
These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. However. There is no way to tell who might develop high blood pressure from eating too much salt. the firmest link between salt intake and health relates to blood pressure. Intake of a lot of foods high in added sugars. Never stop learning about your diet and what you put into your body. consuming less salt or sodium is not harmful and can be recommended for the healthy. Only small amounts of salt occur naturally in foods. High salt intake also increases the amount of calcium excreted in the urine. you need to go into it with as much information as you can. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. and sweetened canned fruits. Salt is found mainly in processed and prepared foods. . also are high in vitamins and minerals. 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. but when you do decide to switch to a meatless diet.Sweets and candies. Choose and prepare foods with less salt. Eating less salt may decrease the loss of calcium from bone. Some foods with added sugars. 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. Some people add salt or a salty seasoning to their food at the table. like soft drinks. Salt (sodium chloride) is the main source of sodium in foods. Some recipes include table salt or a salty broth or sauce. is of concern. and some cooking styles call for adding a very salty seasoning such as soy sauce. presweetened cereals. Not all foods with added salt taste salty. and fruit drinks and fruitades are also major sources of added sugars. You will face no nutritional deficiencies. The reasons for switching to a vegetarian lifestyle are many. At present. normal person. like chocolate milk. cakes and cookies. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself.
fish. Consists mainly of raw fruit. • Vegan: Does not eat dairy products. shellfish or crustacean. grains and nuts.000 different drugs. becoming increasingly restrictive. Vegetarians not eating anything containing dairy products or eggs are called vegans. with or without free-range eggs. • Macrobiotic: A diet followed for spiritual and philosophical reasons. herbicides. seeds. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat.Animal foods are higher in fat than most plant foods. A type of vegan diet where very few processed or cooked foods are eaten. are well documented. milk and milk products. This is the most common type of vegetarian diet. Vegetarians live on a diet of grains. though each level gradually eliminates animal products. game. . The highest levels eliminate fruit and vegetables. including sterols. Plants do not contain cholesterol. The dangers herein. You might be surprised to know that there are many different types of vegetarians. in secondary consumption of antibiotics. • Lacto-vegetarian: Eats dairy products but not eggs. • Fruitarian. There are over 20. eventually reaching the level of a brown rice diet. Whatever your reason for wanting or not wanting to become a vegetarian. The diet progresses through ten levels. These drugs are consumed when animal foods are consumed. antibiotics. fish. eggs. Being healthier on a vegetarian diet means spending less on health care. vegetables and fruit. The list can go on and on. nuts. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). or any other animal product. growth hormones and other veterinary drugs that are given to livestock animals. Vegetarian foods tend to cost less than meat based items. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. poultry or any slaughterhouse by-product such as gelatin. or slaughter by-products such as animal fats. I have included this section for your personal choice. including pesticides. particularly saturated fats. Being higher on the food chain. A vegetarian does not eat any meat. Not all levels are vegetarian. etc. animal foods contain far higher concentrations of agricultural chemicals than plant foods. poultry. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten.
big business began changing the way food was not only distributed. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Persons consuming fish but no meat are sometimes called pescetarians. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. There really is no single vegetarian eating pattern as you can see from the definitions above. Men would kill deer. The term strict vegetarian may refer to a vegan diet. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan.Other terms can be used in describing various vegetarian diets. The women would grow huge gardens that would provide the rest of the nutrition. Back then. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. because choosing to eat as a vegetarian is such a personal decision. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. In fact. . That includes chicken. the food was pure and unprocessed. though their exact meaning can differ. cows. The meat was cleaned and cured without chemicals or preservatives. 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. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. 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. many years ago. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. and pigs to provide food for their families. Somewhere along the way. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. but not fish. but also how it was processed for human consumption. Many. people survived on what they could grow or kill.
Plus. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal.especially red meat . This can't be healthy .are reason enough for some people to give up meat. They have decided that eating pure and natural foods instead of processed foods are the way to go. people just accepted the fact that processed foods were a way of life. In fact. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. . Some of us still don't have much concern over our processed foods. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Another good reason is that meat is expensive. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Then concern began to arise as to how safe these foods really were.the way animals are killed and the preservatives put into the meat . but others have taken a different turn. even before the animals are sent to a slaughterhouse. Let's look at some common reasons people give for eating meatless meals. Studies were conducted. They are also often injected with artificial hormones to increase meat production. and other diseases. Mad cow disease is a very real illness that causes dire circumstances even death. surveys were taken.for anyone! Many animals are also infected with diseases due to poor living conditions. It's true that the way we process meats can begin in a not so pleasant way.is often associated with higher risks of heart ailments. elevated blood pressure.Initially. 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. Meat . Once they are killed. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. It is a lot cheaper to buy vegetarian foods instead of meat. and results were published that indicated some of these processing procedures weren't as safe as originally thought. These two instances .
high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. and enjoy very productive lives. and thus smaller medical bills. make less frequent visits to a doctor. they live longer. and their physical appearance is better. Vegetarians are less susceptible to major diseases that afflict present-day society. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. There are six food groups in the vegetarian diet. and imposes fewer burdens and impurities on the body. Protein. and vitamins are all contained in our foods. This is simply not true. A vegetarian diet is healthy because it is typically low in saturated and total fat. are healthier. Medical studies have proven that a vegetarian diet is easier to digest. 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. fewer dental problems. Certain components of food help our bodies not only operate more efficiently. As a result. Whatever the reason. Vegetarians have fewer physical complaints. It's just a more productive and less invasive way to eat that gives way more benefits than not. there can be little doubt that eating a vegetarian diet is a healthier way to eat. provide a wider range of nutrients. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. calcium. most people choose a vegetarian diet for health reasons. but keep us from getting sick. 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. They include: . their bodies are more refined.Vegetarians also worry about the amount of natural resources that are required in raising meat for food.
proteins. Carbohydrate. • Grains/cereals: wheat (in bread. sunflower. linseeds. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. and the mineral iodine. soya protein etc. We also need fiber and water. some B vitamins and minerals (mostly iron. brazils. it is worth remembering that everything you eat gives you a whole range of essential nutrients. etc. maize (sweet corn). pasta etc). tempeh. All are equally important to our well-being. D. maize. zinc. Meat supplies protein.kidney beans. peanuts. rye. . • Dairy products or Soya products . How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. hazelnuts. fats (including oil). All these nutrients can be easily obtained by vegetarians from other sources. sesame seeds. vitamins and minerals. textured vegetable protein. • Soya products: tofu. pine kernels etc. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. etc. veggie burgers. cashews. oats. pumpkin. in addition to the above. lactating or very active). and E. flour. millet. etc. almonds. although they are needed in varying quantities. men need about 55g (more if very active). Still. rye. fat. potassium and phosphorous). sunflower seeds. supplies vitamins A. • Vegetable oils and fats . • Pulses: peas.margarine or butter.wheat (bread & pasta). rice. Potatoes are a useful cereal alternative. beans. Women need about 45g of protein a day (more if pregnant. chick peas. • Pulses . rice. Fish. baked beans. Most foods contain a mixture of nutrients (there are a few exceptions.almonds. lentils. • Seeds: sesame. barley. tempeh. oats. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12.• Cereals/grains . Evidence suggests that excess protein contributes to degenerative diseases. • Nuts & Seeds . soya milk. Nutrients are usually divided into five classes: carbohydrates. Protein is very important in the diet.tofu. walnuts. • Fruit & vegetables. barley. walnuts. lentils.
There are 20 different ones in all. The sugars or simple carbohydrates can be found in fruit. they have to be provided in the diet and so they are called essential amino acids. but eight cannot be made. such as potatoes and parsnips. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. it can be made up from the body's own stores. millet. Single plant foods do not contain all the essential amino acids we need in the right proportions. but when we mix plant foods together. yoghurt (butter and cream are very poor sources of protein). It is a normal part of the human way of eating. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. Adding dairy products or eggs also adds the missing amino acids.• Dairy products: milk. A few examples are beans on toast. Amino acids are the units from which proteins are made. muesli. rice. We can make many of them in our bodies by converting other amino acids. pasta. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. whether we are meat-eaters or vegetarians. rye) and some root vegetables. We mix protein foods all the time. quiche. The unrefined carbohydrates. porridge. cheese. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. There are three main types: simple sugars. barley. Because of this. milk and ordinary table sugar. oats.g. vitamins or minerals and they are also the main cause of dental decay. Even those foods not considered high in protein are adding some amino acids to this pool. buckwheat. It is now known that the body has a pool of amino acids so that if one meal is deficient. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. or rice and peas. any deficiency in one is cancelled out by any excess in the other. as long as our diet is generally varied and well-balanced. • Free range eggs. Complex carbohydrates are found in cereals/grains (bread. complex carbohydrates or starches and dietary fiber. we don't have to worry about complementing amino acids all the time. Most of our carbohydrates are provided by plant food. This is not as alarming as it sounds. macaroni cheese. Carbohydrates are the body's main source of energy. Contrary to previous . e. Refined sources of sugar are best avoided as they provide energy without any associated fiber.
In fact starchy foods are very filling relative to the number of calories that they contain. such as olive oil or peanut oil. leafy green vegetables and fruits like apricots and peaches. Like proteins. pantothenic acid and biotin. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Two of these fatty acids. for the manufacture of hormones and to act as a carrier for some vitamins. fruit (fresh and dried) and vegetables. The one thing they have in common is that only small quantities are needed in the diet. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. or in sufficient quantities. Dietary fiber or non-starch polysaccharide (NSP). are termed essential as they must be provided in the diet. folate. linoleic and linolenic acids. Mono-unsaturated fats. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. with the exception of palm oil and coconut oil. B6 (pyridoxine). are best used for frying as the poly-unsaturated fats. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). B2 (riboflavin).belief a slimming diet should not be low in carbohydrates. as it is now termed. B3 (niacin). A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. fats are made of smaller units. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Too much fat is bad for us. This is no problem as they are widely found in plant foods. orange or yellow vegetables like carrots and tomatoes. called fatty acids. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. . pulses and green vegetables. Fiber can be found in unrefined or wholegrain cereals. refers to the indigestible part of a carbohydrate food. like sunflower or safflower oil are unstable at high temperatures. but a little is necessary to keep our tissues in good repair. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. B12 (cyanocobalmin). nuts & seeds. • B Vitamins: This group of vitamins includes B1 (thiamin). It is added to most margarines.
cereals and bacterial synthesis in the intestine. eggs. Minerals perform a variety of jobs in the body. Found in leafy green vegetables. The very young. leafy green vegetables. tap water in hard water areas. salad vegetables. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. whole meal bread. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. • Vitamin C: Fresh fruit. Vitamin D helps calcium to be absorbed. soya milks. • Iron: Needed for red blood cells. all leafy green vegetables and potatoes. Found in dairy produce. wholegrain cereals. .Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. dried fruits (especially apricots and figs). but a good intake of vitamin C will enhance absorption. dried fruits. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Vitamin B12 is added to yeast extracts. cheese and butter. cheese. eggs. lentils and pulses. veggie burgers and some breakfast cereals. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. nuts and seeds (especially sesame seeds). It is also added to most margarine and is present in milk. • Vitamin E: Vegetable oil. molasses. Vegetable sources of iron are not as easily absorbed as animal sources. These sources are usually adequate for healthy adults. bread. • Vitamin K: Fresh vegetables.
Sea vegetables are a good source of iodine for vegans. This is important in nerve impulse transmission and muscle contraction. This is finely controlled by hormones. This causes bones to be brittle and liable to fracture.• Zinc: Plays a major role in many enzyme reactions and the immune system. Dairy products also have plenty of iodine. Calcium can bind to a wide range of proteins altering their biological activity. • Iodine: Present in vegetables. activating clotting factors. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. The main function of calcium is structural. Found in green vegetables. Metabolites of Vitamin D are important in this. CALCIUM Calcium is the most abundant mineral in the human body.2 kg of calcium. muscle contraction and nerve impulse transmission. cheese. increasing re-absorption of calcium by bones. There is continuous movement of calcium between the skeleton and blood and other parts of the body. calcium deficiency may lead to osteomalacia (softening of bones). In adults. Bone loss occurs with age in all individuals. This usually occurs after 35- . This may be related to repeated pregnancy with lengthy breast feeding. about 99% is in the bones and teeth where it plays a structural role. Osteoporosis can be due to calcium deficiency. but the quantity depends on how rich the soil is in iodine. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. The skeleton of a young adult male contains about 1. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. lentils and wholegrain cereals. Calcium is also needed for blood clotting. This involves loss of calcium from the bones and reduced bone density. Calcium also plays a role in cell biology. sesame and pumpkin seeds. Of the body's total calcium.
tofu. In infants and children calcium is retained for new bone growth.40 years and involves the shrinking of the skeleton. Bone loss is greatest in women following the menopause. Lack of exercise. and dried fruit are all good sources of calcium for vegetarians. Dairy products. Vitamin D is essential for absorption of calcium from the gut. Excess calcium in the blood can cause nausea. sesame seeds). Reduced intake leads to increased efficiency of absorption. Saturated fats can also lessen calcium absorption. and oxalic acid. other research has found no difference between vegetarians and omnivores. This is due to reduced levels of the hormone. This usually results from excessive doses of vitamin D and can be fatal in infants. smoking and alcohol can all increase the risk. found in certain fruits and vegetables can also bind calcium. However. found in bran. A number of substances can inhibit the absorption of calcium. Calcium is present in a wide range of foods. being underweight. However. This involves sensations of tingling and numbness and muscle twitches. Calcium is also lost during lactation in breast milk. . Adaptation to both high and low calcium intakes occur. In severe cases muscle spasms may occur. Calcium is lost in the feces. oestrogen. A low level of calcium in the blood and tissues can cause hypocalcaemia. This is called tetany. The risk of osteoporosis may be altered by factors other than diet. This is thought to be due to animal protein increasing calcium loss from bones. Meat is a very poor source of calcium. vomiting and calcium deposition in the heart and kidneys. Calcium loss is roughly equal to dietary calcium in adults. Most flour is fortified with calcium carbonate so cereals can also be a good source. whole cereals and raw vegetables is one of these. a component of dietary fiber. Calcium balance can be affected by a range of other factors. urine and sweat. leafy green vegetables. Phytic acid. Postmenopausal women are particularly at risk from osteoporosis. nuts and seeds (almonds. Uronic acid. Calcium loss is reduced if dietary calcium is low. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. diets habitually high in these acids are not thought to have a major effect on calcium absorption. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Hard water may also provide calcium. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. brazil nuts.
There are about 16 different fatty acids commonly present in foods. The nature of fat depends on its constituent fatty acids. Vegetable fats are generally unsaturated. Therefore. The building blocks of fats are called fatty acids. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Foods rich in saturated fats are usually of animal origin. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. This depends on the type of chemical bonds present in the fatty acid. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Fats tend to be solid at room temperature whilst oils are liquid. having particularly high calcium needs.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. These can be either saturated. being made up of three fatty acid molecules to one glycerol molecule. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. calcium absorption from the gut increases and no additional calcium is generally needed. monounsaturated or polyunsaturated. . Breast feeding women need extra calcium. Cholesterol is present in animal foods but not plant foods. Raised blood cholesterol is associated with an increased risk of heart disease. monounsaturated or polyunsaturated. Fats consist of fatty acids and glycerol. Fats can be classed as either saturated. The term lipids include both fats and oils. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Nearly all the fats in our bodies and in foods are triglycerides. Saturated fat raises the level of cholesterol in the blood. Pregnant adolescents are an exception to this. Fats and oils are essentially the same.
Two fatty acids are termed essential fatty acids. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. These must be present in the diet as the body is unable to make them itself. arachidonic acid is not an essential fatty acid as was once believed. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. E and K. Butter. Fats have a number of important functions in the body. . Hydrogenated vegetable oils are often present in margarine and other processed foods. It is present in all animal tissues but is absent from plants. These are linoleic acid and alinolenic acid. The body can make its own cholesterol and so a dietary source is not required. rapeseed and soyabean oils. They are usually of plant origin. If there is more than one then it is polyunsaturated. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Because of this conversion. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Plant oils may be hardened by the addition of hydrogen atoms. though fish oils may also be high in polyunsaturated fatty acids. If there is just one double bond then it is monounsaturated. This process is known as hydrogenation. They are widely present in plant oils such as sunflower. lard. converting double bonds to single bonds. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. However. fish oils are sometimes used therapeutically. D.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Saturated fats tend to be animal fats and are solid at room temperature. suet and meat fat are saturated fats. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. fats act as carriers for fat-soluble vitamins A. For this reason. Cholesterol belongs to the sterol group of fats. As well as being a concentrated source of energy. Unsaturated fats are liquid at room temperature. then it is unsaturated.
Anti-oxidants such as vitamins A. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. It is the LDL cholesterol which has been linked to heart disease. Because of this high blood cholesterol is linked with heart disease. especially when exposed to heat or sunlight. Unsaturated fatty acids can exist in two different geometric forms. Hydrogenation of margarine causes this to occur. HDL cholesterol may help protect against the risk of heart disease. C and E offer protection against free radicals. Polyunsaturated fats can also generate free radicals. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Lard and suet are saturated fats. Saturated fats are nearly always from animal foods. A number of factors. saturated fat raising blood cholesterol. It has been suggested that trans-fatty acids can increase the risk of heart disease. Fresh fruit and vegetables are rich in these anti-oxidants. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). These are called the cis and trans forms. This can lead to atherosclerosis. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Polyunsaturated fats are usually from plant sources. Cholesterol may form plaques on artery walls if levels in the blood are too high. Meat. Unsaturated fatty acids exist naturally in the cis form. . Coconut oil and palm oil are vegetable sources of saturated fats. Blood cholesterol is more closely related to the amount of saturated fat in the diet. There are four main types of lipoprotein involved in cholesterol transport. Olive oil is a monounsaturated fat. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. stress and environmental pollutants can increase the generation of free radicals in the body. eggs and dairy products all contain saturated fats. These complex molecules are called lipoproteins. including alcohol. Cholesterol is present in all animal foods but not plant foods.Cholesterol is transported in to various proteins. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Egg yolks and highfat dairy products are high in cholesterol. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels.
IRON Iron is an essential component of hemoglobin. 1/3 suffering from severe deficiency and anemia. spleen and bone-marrow. and to use olive oil for cooking purposes. between 10-20% of child-bearing age women are said to be anemic. Iron is essential for the formation of hemoglobin. Special emphasis is placed on reducing the amount of saturated fat in the diet. 2/3 of which is present in hemoglobin. Advice to vegetarians is to keep fat intake to a minimum. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency.5g of iron. lack of stamina. However.5 and 4. transporting oxygen in the blood to all parts of the body.Currently it is believed that around 42% of energy in the typical diet is from fat. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Dietary advice is to reduce this. . The remainder is stored in the liver. and iron deficiency in infants can result in impaired learning ability and behavioral problems. The body contains between 3. insomnia. headaches. Iron deficiency can lead to anemia. which acts as an oxygen store in muscle tissue. Symptoms of anemia include tiredness. Iron deficiency is the most prevalent nutritional problem worldwide. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. All these symptoms are associated with decreased oxygen supply to tissues and organs. In developed countries. people with low iron levels having lowered resistance to infection. the red pigment in blood. A small amount is present as myoglobin. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. Iron also plays an important role in the immune system. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. breathlessness. It also plays a vital role in many metabolic reactions. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. loss of appetite and pallor. Vegetarian diets tend to be lower in fat than omnivore diets. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Research has also shown iron deficiency to be associated with impaired brain function.
Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. as can tannin in tea. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. The absorption of iron is influenced by other constituents of a meal. leafy green vegetables. There are about 20 different amino acids. blackstrap molasses. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. the amino acids in one protein compensating for the deficiencies of another. Phytates. despite a high intake of fiber and phytate. Iron absorption can also be influenced by the amount of iron in the diet. and some dried fruits. Proteins are made up of smaller units called amino acids. pulses such as lentils and kidney beans. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. oxalates and phosphates present in plant foods can inhibit absorption. However. Haem iron only exists in animal tissues. and fresh leafy green vegetables.Dietary iron exists in two different forms. Non-haem iron is less easily absorbed by the body than is haem iron. a varied vegetarian diet means a mixture of proteins are consumed. whilst in plant foods iron is present as non-haem iron. sugars. Excess dietary protein may lead to health problems. Lowered levels of iron in the diet result in improved absorption. 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. amino acids and alcohol can also promote iron absorption. plant proteins may not contain all the essential amino acids in the necessary proportions. . Good sources of iron for vegetarians include wholegrain cereals and flours. Foods rich in vitamin C include citrus fruits. eight of which must be present in the diet. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Citric acid. green peppers. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Vitamin C greatly increases the absorption of non-haem iron. Fiber may also inhibit absorption. These are the essential amino acids. Unlike animal proteins.
However. Proteins are essential for growth and repair. valine. Many hormones are proteins. isoleucine. Different foods contain different proteins. and the transmission of nerve impulses are all dependent on proteins. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. . each with their own unique amino acid composition. threonine. immune protection. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. For children. Most foods contain at least some protein. The eight essential amino acids required by humans are: leucine. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Amino acids are simple compounds containing carbon. oxygen. Muscle contraction. All enzymes are proteins and are vital for the body's metabolism. oats. tryptophan. methionine. histidine is also considered to be an essential amino acid. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Certain amino acids can be made by the human body. pulses. cereals (wheat. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. and rice). Good sources of protein for vegetarians include nuts and seeds. and lysine. hydrogen. nitrogen and occasionally sulphur. Proteins in skin and bone provide structural support.Proteins are highly complex molecules comprised of linked amino acids. Protein can also provide a source of energy. cheese and yoghurt). Amino acids link together to form chains called peptides. free-range eggs and some dairy products (milk. protein is used. the essential amino acids cannot be made and so they must be supplied in the diet. soya milk and textured soya protein such as soya mince). A typical protein may contain 500 or more amino acids. There are about 20 different amino acids commonly found in plant and animal proteins. They play a crucial role in virtually all biological processes in the body. Excess protein may also be converted to fat and stored. phenylalanine. soya products (tofu. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. The amino acid that is in shortest supply is called the limiting amino acid.
seeds. muesli with milk (soya or cow's). it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. The limiting amino acid tends to be different in different proteins. For instance. leads to a high quality protein which is just as good. such as a grain with a pulse. This is known as protein complementing. cheese or peanut butter sandwich. which is regarded as the ideal. 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 . Many plant proteins are low in one of the essential amino acids. pulses. than protein from animal foods. Combining plant proteins. milk and cheese tend to be of a higher protein quality than plant proteins. it has been thought that protein complementing needed to occur within a single meal. This does not mean that vegetarians or vegans go short on essential amino acids. grains tend to be short of lysine whilst pulses are short of methionine. Previously. Soya is a high quality protein on its own which can be regarded as equal to meat protein. the amino acids in one protein can compensate for the one lacking in the other. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. Vegetarians and vegans eating a well-balanced diet based on grains. Beans on toast. This is why plant proteins are sometimes referred to as low quality proteins. and rice with peas or beans are all common examples of protein complementing. As such. such as meat. However. it is not surprising that animal proteins. This means when two different foods are combined. and in some cases better. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning.Protein quality is usually defined according to the amino acid pattern of egg protein.
can also occur. There has been considerable research into proposed plant sources of vitamin B12. It contains cobalt. If B12 deficiency occurs. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. However. Vitamin B12 is necessary for the synthesis of red blood cells. Fermented soya products. eggs and dairy products. This results in anemia. It is exclusively synthesized by bacteria and is found primarily in meat.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. This is especially important in tissues where cells are dividing rapidly. Because infants and children are growing they require more protein than adults (proportional to their body weight). involving the degeneration of nerve fibers and irreversible neurological damage. B12 is necessary for the rapid synthesis of DNA during cell division. Deficiency can cause anemia. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. and growth and development in children. seaweeds. particularly the bone marrow tissues responsible for red blood cell formation. . and so is also known as cobalamin. and algae such as spirulina have all been suggested as containing significant B12. Symptoms include excessive tiredness. Vitamin B12 neuropathy. DNA production is disrupted and abnormal cells called megaloblasts occur. 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. While vegetarian diets usually meet or exceed protein requirements. Many vegan foods are supplemented with B12. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. they are typically lower in total intake of protein than non-vegetarian diets. the maintenance of the nervous system.
When deficiency occurs. Spirulina. an algae available as a dietary supplement in tablet form. folic acid also being necessary for DNA synthesis. seaweeds and algae have all been proposed as possible sources of B12. a seaweed. Anemia may also be due to folic acid deficiency. Total body store is 2-5mg in adults. analysis of fermented soya products. 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 poor resistance to infection. dairy products and eggs. These cannot be utilized to satisfy dietary needs. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. and nori. known as B12 analogues. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. pallor. including vegans and some vegetarians. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Other symptoms can include a smooth. shoyu and tamari. In comparison. Around 80% of this is stored in the liver. Fermented soya products. known as intrinsic factor. There has been considerable research into possible plant food sources of B12. including tempeh. B12 is also important in maintaining the nervous system. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. This is known as enterohepatic circulation. However. However. have both appeared to contain significant amounts of B12 after analysis. listlessness. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. found no significant B12. Vitamin B12 can be stored in small amounts by the body. may be obtaining more B12 from re-absorption than from dietary sources. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. People on diets low in B12. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. miso. The only reliable unfortified sources of vitamin B12 are meat. Vitamin B12 is excreted in the bile and is effectively reabsorbed.breathlessness. sore tongue and menstrual disorders. Assay methods used to detect B12 are unable to differentiate between B12 .
The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Pregnant women are not thought to require any extra B12. B12 not being absorbed through the colon lining.5 µg. Fermentation in the manufacture of yoghurt destroys much of the B12 present. soya milks. textured vegetable protein. Bacteria present in the large intestine are able to synthesize B12. though little is known about this. Boiling milk can also destroy much of the B12. Vecon vegetable stock. Human feces can contain significant B12. B12 has very low toxicity and high intakes are not thought to be dangerous. veggie burger mixes. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. A slice of vegetarian cheddar cheese (40g) contains 0. It helps with the healing of wounds and is a vital component of many enzyme reactions. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Lactating women need extra B12 to ensure an adequate supply in breast milk. particularly in areas where hygiene standards may be low. 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. In the past. the bacteria produce B12 too far down the intestine for absorption to occur. A range of B12 fortified foods are available. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. as the B12 analogues can compete with B12 and inhibit metabolism.and its analogues. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. A boiled egg contains 0.7 µg. However. 1/2 pint of milk (full fat or semi skimmed) contains 1. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Zinc is vital for the healthy working of many of the body's . vegetable and sunflower margarines. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. These include yeast extracts.2 µg. and breakfast cereals.
and in liver function. beans and lentils. 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. nuts. There are no specific storage sites known for zinc and so a regular supply in the diet is required. 30% in bone and about 5% in our skin. pulses and nuts. yeast. in the metabolism of the ovaries and testes. a poor immune response and skin problems. delayed wound healing. 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. prostate problems. . Other symptoms of zinc deficiency can include hair loss. diarrhea. found in bran. It is always better to seek the advice of an expert before dosing yourself with supplements. inhibit zinc absorption. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. in insulin activity. 60% is found in muscle. seeds and wholegrain cereals. anorexia nervosa. Only 20% of the zinc present in the diet is actually absorbed by the body. As a component of many enzymes. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Zinc has a range of functions. 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. carbohydrates. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Good sources for vegetarians include dairy products.systems. fatigue. Zinc is found in all parts of our body. and decreased growth rate and mental development in infants. zinc is involved in the metabolism of proteins. lipids and energy. alcoholics and those suffering from trauma or post-surgery. The first signs of zinc deficiency are impairment of taste. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. wholegrain cereals. The more sexually active a man the more zinc he will require. Our body contains about 2-3g of zinc. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Particularly high concentrations are in the prostate gland and semen. Dietary fiber and phytic acid. particularly in association with protein foods.
Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. but it is thought that demands are met by increased absorption from the gut. but also some common sense. A vegetarian diet makes you a healthier person. Too much zinc will interfere with the metabolism of other minerals in the body.g. urine. phosphates. Zinc is lost via the feces. Pregnant women do need extra zinc. such as Iran and other Middle East countries. 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. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. vomiting and fever. but getting started with this new lifestyle takes not only dedication. Various chemicals added to many processed foods can also reduce zinc absorption e. . High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Excess zinc is toxic. hair. semen and also menstruation. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Baking can destroy over half the phytic acid in whole meal bread. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. You will have a larger chance of not succeeding if you do it this way initially. skin. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Breast feeding mothers need extra zinc in their diet. sweat. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. particularly iron and copper. EDTA. A deficiency of zinc in the diet means zinc absorption is improved.
take the next step by making sure you always buy free-range eggs and vegetarian cheese.Some people start out by eliminating red meat first. then poultry. We've given you most of what you need to know in the above chapters. And. If you've grown up eating meat. A little later in this book. to avoid any embarrassment when friends are cooking for you. Vegetarians are sometimes the brunt of jokes and prejudices . Others eat vegetarian food one day a week. Whether you need simple step by step instructions or gourmet dishes to impress your friends. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. As you get more confident about vegetarian food. pulses. Don't go it alone. The important thing is to work out what will suit you and stick with it. Join The Vegetarian Society to make sure that you always have access to our expert advisors. but investing in a cook book is a great way to start. cous cous and all sorts of vegetables. this can be difficult. Learn as much as you can about nutrition and what your body needs to thrive and prosper. then two or three days and eventually every day.usually from people who know very little about their own health and dietary needs. there are literally hundreds of vegetarian cookbooks around. then fish. Don't be put off by a bit of teasing or ill-informed scare stories. Educate yourself by reading labels or making all your food yourself. You'll have to change your habits. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. we'll give you some great veggie recipes. Be prepared to take a little teasing or snide remarks. tofu. but always be a learner when it comes to your body and what you put into it. Try something new. . including meat alternatives like mince and sausages made from soya or Quorn(tm). remember to let them know in advance that you are vegetarian. 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. 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. Be careful about hidden non-veggie ingredients in foods. but you can learn to stay healthy by understanding what it is your body needs.
You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. frozen chips etc . Most people keep a few stock items in their kitchen cupboard or freezer. Donate it to a church or local food pantry. sunflower and many others) The list looks long. but you don't need to buy everything! In fact. 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.g. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat.will be suitable for vegetarians . vegetable oil. That includes anything made with animal products or preservatives. Many of the basics . Don't throw that food away. dairy products. flour. free-range eggs. Then you'll need to stock up on vegetarian friendly foods. pumpkin. 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. many meat-flavored varieties are actually vegetarian) Yeast extract (e.bread.
Most often than not. ratatouille. many cheeses and all sorts of ready meals. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. feeds their ego and gets you an outstanding meal. such as spaghetti bolognaise. many of the soups are bean based with no meat. all have something vegetarian on the menu. Many of your favorite dishes. well stocked salad bars. Or worse. If you find yourself in that predicament. pulses or just vegetables. . If you know you are going to be eating in restaurant X on Saturday.html> are more than happy to whip something up. If not. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. you can break all the rules. can something special be prepared. baked beans. If you are going to a quality restaurant or one that is locally owned. chili. pasta sauces and soups are all suitable for vegetarians already. scrambled eggs. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. you will get a yes. pizzas. It shows their talent. call ahead and ask if they offer vegetarian entrees and if not. veggie sausages.associatedcontent. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. or stick with more familiar tastes if you prefer. stir-fry and curries can be made with soya mince.Eating vegetarian is a real culinary adventure. you will almost always be able to find a vegetarian friendly meal on the menu.com/theme/609/restaurants. Once you've broken out of the conventional meat-and-two-vegetable routine. Bean burgers. Most chefs in quality restaurants <http://www. Look at the soup bars also. ask your server what is available. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. jacket potatoes. Most all of the better chain food restaurants have salad bars. Many have extensive. that fear keeps them from accepting dinner invitations from family and friends. If not. DINING OUT For many new or wannabe vegetarians.
delightful little pastries stuffed with meat. Order your salad with no meat and you're set to go. At the big chain restaurants like Olive Garden or the Spaghetti Factory. don't fret . and they'll make sure your meal comes the way you want it. you can have gazpacho (a cold vegetable . which is loaded with vegetables. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. get their protein from rice and beans (just make sure that they use vegetable broth. too. Indian restaurants are terrific for vegetarians. And if the gang heads out for pizza.Even fast food restaurants are getting into the healthy trend. spanikopita (spinach pie) and salad made with a grain called tabouli. Plain cheese pizza. and not beef or chicken). ovo lactos have lots of options. or even a cheese-less pizza topped with vegetables. you can add a baked potato. called ghee . Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. as it pasta primavera. If you thought you'd never dine again under the Golden Arches. If you're new to Indian cuisine. Many Italian soups. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. dolma (stuffed grape leaves).some dishes that sound vegetarian on the menu may contain meat or eggs. If you like Mexican fare. be aware that many Indian dishes are prepared using clarified butter. Just take a moment to quiz your server about how the dishes are prepared . though. such as pasta fagioli. Chinese restaurants are great for vegetarians. you were wrong. and samosas. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. rice and noodles. Depending on the chain. you have a delightful adventure ahead of you . although not all cities have them. a traditional. or Mexican food. too. baba ganoujh (a delicious eggplant spread). yogurt and fruit or a number of other meatless items off the menu. are just as tasty as the meat-loaded kind. offering delicious vegetable entrees. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. The Indian diet has a rich tradition of vegetarianism. spicy lentil dish. Other ethnic options are excellent choices for vegetarians.Italian restaurants are another great option for vegetarians. Pasta with meatless marinara sauce is a staple menu item. Tell your waiter that you don't eat meat.just ask that your meal be prepared with vegetable oil instead. which are an excellent source of protein (and delicious). Most fast food chains now offer garden salads in a wide variety of different flavors. as well. especially the ovo lactos. Hit a Greek restaurant and load up on hummus. Japanese.try dal.
Or you may end up in a situation where your hosts simply have no idea of what your needs are. If all there is on the table that you can eat is bread and salad.and.both attending them and hosting them . It's tough. about behaving well under challenging circumstances. and you have the research to back it up. This is one time. enjoy the company and have a good time anyway! . Here they are worrying about your health and you are worrying about hurting their feelings. If you're the host. tostadas and tacos. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Don't be afraid to ask questions when you are dining out. If you're not comfortable with taking a chance on the veggie burger. dazzling your guests with such tasty choices that they'd be foolish to miss the meat.soup).burritos. books and magazines so they can learn more.chat with your tablemates. but often misguided. that your diet is the perfect diet for you. you really do have to stand firm. do so . if you're questioned. chiles rellenos (green peppers stuffed with cheese. you need to make the best of things. enchiladas. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. But what if you're the guest? Often. Assure the well meaning. In those cases. simply order a salad or baked potato. the family member or friend that just will not accept that you've gone meatless.can be problematic for people on special diets. remember that's it's just for one meal . loved one that you are indeed paying attention to your health. they may not know how to feed you. The choices are more diverse than what you think. fundamentally. Etiquette is. Even if it's disappointing. even if your hosts know that you're vegetarian. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. Dinner parties . Offer to show them websites. That you feel. you can make sure that you have a tempting variety of delicious foods. smile and say that they're so delicious that you're happy to enjoy them. the breaded and fried) and bean-and-cheese versions of all the usual favorites .
If you're headed to a big social event like a wedding or a family dinner. but only do so if you won't be compromising your choices.If there's absolutely nothing on the menu that you can eat. or dairy. When having people to your home for dinner. but you won't be suffering from hunger pangs throughout the evening. eat. You can choose to prepare a separate meal in your home for your meat eating guests. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Think about how you'd like to be treated when you go to dinner at a friend's home . Part of being a terrific host is anticipating your guests' needs. or peanuts. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. most people won't notice how much you did. It helps them to feel comfortable if they don't want to eat something . by all means do that. stick to your choices and prepare a vegetarian dinner. If you're comfortable handling meat products and are doing it for the courtesy of your guests. do what children do . Even under the worst circumstances there will be something for you to snack on. no one is really interested in what you can't eat. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. don't make an issue of your diet. Whatever happens.squish things around and mess up your plate. then eat a light meal before you leave the house. tell them you're vegetarian and steer the conversation to something else.no one will be looking at their plate and wondering why there's still food there . You should only serve meat if you genuinely feel comfortable doing so. or if there's anything they absolutely hate. If someone asks. you can make them feel extra welcome in your home.how about offering the same courtesy to them? When you invite guests to dinner. allowing guests to fill their plates only with what they want. or didn't. or your hostess sits a plate of animal food in front of you. Chances are good that people won't even notice that they are eating dishes that don't contain meat. and you think there might be challenges finding something to eat. ask them if they have special dietary needs. To be blunt. If the conversation is compelling. You'll be surprised at what people have to say . and leave some empty space so it looks like you ate something.some are allergic to bell peppers. One sure way to make everyone happy is to serve a variety of different dishes buffet style. It's a choice only you can make! . so you have more time to enjoy your guests. Hide the meat under some lettuce.and it'll save you the effort of serving.
choose a soybased formula . THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle.you're not passing on any of the antibiotics. 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. This isn't necessarily true. the alternative to breast milk. We all start out life as lacto vegetarians. The timing varies from baby to baby . At the four-to-six month mark. Out first food is our mothers' milk. made just for us and full of all the nutrients we need. .when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. Cow's milk should never be fed to babies under one 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. (And if you're a vegan and you breast feed. your breast milk is superior to that of meat-eating mothers . it's time to introduce your baby to solid foods. as yet unidentified. and it's all we require or should eat for the first four to six months of life. In addition to the sugars and other nutrients. substances in breast milk that make it superior to infant formula. Infant formula. if you're a vegetarian. is made as close as possible to that of mother's milk. 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. your child is still a vegan. breast milk is the optimal food. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. Should you decide not to breast feed. Whether or not you breast feed is entirely your decision but. pesticides or other contaminants that you would if you were eating meat. too .So you've decided to become a vegetarian. The good news is. for most babies. Also. it's time to transition to solid foods. as it's not designed to meet their nutritional needs.soy is less likely to cause allergies than cow's-milk-based formulas. scientists believe that there are other. But don't give regular soy milk to a baby less than a year old. as it can cause intestinal bleeding and lead to anemia.
You'll want to introduce solid foods slowly.rice cereal is best. you can start offering your child some vegetarian versions of classic kids' favorites. begin to slowly introduce other foods. buy ones that are free from added sugars. an vegetables that adults eat are fine for a child. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. you can give him water. It's smart to introduce new foods one at a time. about a half-ounce per serving." take care that the foods aren't too hard. As you ease into the toddler/preschooler years (ages 1 to 4). At seven to ten months. or round. Start with cooked grains . Follow the same feeding schedules and advice that you would for any other baby. except for not feeding them meat. or any other nutritious liquid. preservatives and any other additives that your baby doesn't need. As long as it's safe for the baby to chew. bland flavor. Start with raw. regular soy milk. lettuce and other leafy green vegetables.they'll be a bit fussy sometimes. which can be cooked until fairly soft and have a pleasant. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . as almost every baby can digest it easily and unlikely to cause an allergic reaction. so if your baby has sensitivity to a food you can easily identify it. hot dogs and sandwich slices . juice.once your child is old enough to transition off formula. Once your baby eats cooked cereal. sharp. and lightly blanched and cooled broccoli. Most babies are very fond of lentils. Nut butters should not be fed until after 12 months. 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. If you buy prepared foods. When giving babies "finger foods. Adapt the guidelines in the baby books to the vegetarian diet. as well as soy cheese and soy yogurt two servings per day. so that their systems can get used to the change in diet. regular soy milk or rice milk. start introducing high-protein legumes to the baby's diet. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. large. starting with veggies that are easy to chew and unlikely to present a choking hazard. Good choices are carrot sticks. Slowly add tofu into their meals and snacks. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Raw vegetables can be introduced then. Vegetarian and vegan children are just like any other kids .
but the other is neat. too.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. when they were actually taller than average. to sandwiches. she adores opera. filling plant foods.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. All marriages are about compromise. You choose someone to spend the rest of your life with and. One of you is messy. He loves reality television. as time passes. Very young children also need to eat more than three meals each day. they sometimes don't get all the calories they require. they caught up by age 10. So be generous with the snacks featuring grains. and since small children have equally small stomachs. you often find yourselves negotiating to find a middle ground that you can live with.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . and weighed slightly less than children raised on an omnivorous diet. 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 . fruits and vegetables to add lots of necessary nutrients to their diet. 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. which is calorie-dense and full of good fats. One partner may be a social butterfly but . Don't worry about a vegetarian diet affecting your child's growth . cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes.add avocado. Peanut and almond butters are excellent sources of calories for kids. cookies and other baked goods Vegetarian diets feature a lot of bulky.
See if you can get them to eat soy hot dogs.the other's happy to stay home every night with a good book. There are probably far more of those than there are issues on which you don't see eye-to-eye. • Never attack your spouse's point of view. too. Try to keep in mind that your choice to become vegetarian was a personal one. You can't control what your spouse eats . to believe that your ideal partner will share all of your values. You and your spouse may agree on a lot of things. so that you can enjoy a fine meal together. appealing meals so that your partner can see that the diet isn't boring. • Try to find restaurants where you can eat together. whether it is based on ethical principles. • Acknowledge that your spouse's diet isn't meant to hurt you. veggie burgers and non-dairy cheese at home. If your partner is interested. Try to respect their decision. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. Married couples figure out how to adapt to such differences. • Don't talk endlessly about your diet. doing laundry. it isn't a choice designed to make your life unhappy or more complicated. If your partner eats meat. especially in public. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. getting to work and raising children can sometimes make even the smallest difference seem enormous.but you can control how you behave towards them. • Be a positive role model. Cook a variety of tasty. The key to making it work is acceptance of each other's choices. It's understandable. . Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. and it has to be for them. Choose venues that offer both meat dishes and vegetarian options. but still disagree on how to eat. But that's unrealistic .no two individuals are exactly alike. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. No one likes to be told that they're "bad. If you judge your spouse harshly for not joining you in your vegetarian journey. • Try to get your partner to compromise on certain foods. when you're single and dating. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. you may be turning them off entirely. on convenience or on habit. • Play an active role in shopping and preparing meals. closing the door to them making that step themselves in the future. As the popularity of vegetarianism increases.but don't lecture. and the day-to-day struggle of paying bills. the subject will come up naturally ." particularly if they're simply eating the same diet as most of the other people they see every day. Buy a few cookbooks and try new recipes to keep things interesting.
You may have to ask the others in your home to cook meat outside on a grill. Negotiate a menu plan that's acceptable to both of you. accept that your spouse may eat meat sometimes when they're not with you. however . 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. and dedicate a special section of the refrigerator to meat storage. Again. Although vegetarians aren't looked down upon today as much as in the past.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 . your parents.and if they're not supportive. so only you can figure out the answers to these questions.and not turning them off by lecturing them! Only you know the dynamic in your home. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. any more than it's theirs to turn you back into a meat-eater. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . it's more than likely that you're the only person in your household going meatless. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. Whether you live with a partner. that's great . .• If you've agreed not to eat meat at home. asking that it's wrapped in such a way that you don't have to look at it. DEFENDING YOUR CHOICE Being new to vegetarianism. Eating together is one of the great pleasures of any relationship. If you can't stand to have meat around you at all. Even if they're supportive of your decision. you can't control what they eat. this is a huge issue. your children or roommates. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. and nagging doesn't help.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. If they want to change. One thing is certain.
The vegetarian lifestyle will be most difficult for the non-vegetarian. and that you can share together. A little compromise and understanding can go a long way. If your partner has decided to go vegetarian and you don't embrace that choice. Consider.If your feelings aren't that strong.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Becoming a vegetarian is an exciting change in your life. Try to see the positive side of your partner's diet. but it doesn't have to be. When family and friends begin to question your new meatless diet.) 5. and the compromises you and your family are willing to make. and prepare your own entrée on the other nights. You don't need to be an expert. while your spouse would be doing so if she/he ate meat. Recognize that if you eat vegetarian food you are not compromising any principle or belief. 3. that all meals served by the Israeli military are kosher. 4. 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. and when . You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. 2. here are some helpful tips to allow you to deal with your partner's choice: 1. Here are some great recipes for you to try. (Vegetarian food is also available for Israeli vegetarian soldiers. Learning how to cook without meat can be a daunting task. Try to find some good vegetarian recipes that you find convenient and enjoyable. . It all comes down to what your needs are. for example. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. even though many Israeli soldiers do not normally keep the kosher laws. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. you may simply want to negotiate who cooks what. so that nobody's beliefs will be violated. Try out a few of these yummy recipes.
Once cooled. puree with half of the cilantro until smooth. toss diced potatoes together with cumin. Fill tortillas with potato mixture. 1/2 cheese. divided • 2 (12 ounce) packages corn tortilla • 1 (15. and place in an oiled baking dish. Set aside to cool. husks removed • 1 large onion. and ketchup. and spread remaining cheese over sauce. Mix potatoes together with pinto beans. Bake in the preheated oven for 20 to 25 minutes. or until hot and bubbly. Spoon tomatillo sauce over enchiladas.5 ounce) can pinto beans. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . salt. Fry tortillas individually in a small amount of hot oil until soft. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). boil tomatillos and chopped onion in water to cover for 10 minutes. Bake for 20 minutes. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. coarsely chopped. and 1/2 cilantro. In a bowl. and roll up. Place seam side down in an oiled 9x13 inch baking dish. chili powder.Potato and Bean Enchiladas • 1 pound potatoes. chopped • 1 bunch fresh cilantro. 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. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. or until tender. Meanwhile.
stirring occasionally. Season with cumin. oregano. heat skillet over medium-high heat. and garlic until tender.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Stir in tomatoes. In a large bowl. peeled and coarsely shredded 1 medium onion. finely chopped • 1 egg. For each pancake. egg. Cover. combine the potato mixture. Potato Pancakes 4 medium baking potatoes. split . mix the potatoes and onions. Sauté onions. Serve hot. Cook until vegetables are tender. and simmer for 20 minutes. The starch from the potatoes will settle into the bottom of the bowl .pour off the water and save the remaining potato starch. turning once. lightly beaten • 6 tablespoons salsa. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Bring to a boil. and cook 4 minutes. and squeeze out the excess liquid into another bowl. Stir in green pepper. and corn. coarsely shredded 4 green onions. and basil. about 6 minutes. place on skillet and flatten with a heat-proof spatula. until brown on both sides. chopped 1 egg. carrots. and reduce heat to medium. rinsed and drained • 1 cup cooked brown rice • 1 small onion. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. Stir in mushrooms. celery. Cook for about 8 minutes. salt and pepper. Wrap the mixture in cheese cloth or paper towels. and chili powder. green onions. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. kidney beans. Black Bean Rice Burgers • 1 (15 ounce) can black beans. press together about 2 tablespoons of the potato mixture with your hands. red pepper. and reserved potato starch.
mix well. Press the edges firmly with a fork to seal. sour cream mixture and slice of cheese on bun. onion. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Cover each with remaining dough. Place a lettuce leaf. burger. 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). Place 2 rectangles on a 9x13 inch baking sheet. split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese On each bagel or muffin half. Top each with 2 teaspoons tomato paste. Sprinkle half of the Parmesan cheese over each tomato. Bake in the preheated oven 10 to 12 minutes. egg and 2 tablespoons salsa. Add the rice. mash beans with a fork. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Unwind the roll dough. In a small bowl. Tomato Cheese Melt • 1 onion bagel or English muffin. from the heat for 4-5 minutes or until cheese is bubbly. sprinkle half of the cheddar cheese and cayenne pepper. Broil 6 in.In a large bowl. Top with a tomato slice. Sprinkle each with 1/4 teaspoon oregano. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . or until golden brown. thickness. combine sour cream and remaining salsa. and separate into 4 rectangles. Place 2 slices mozzarella on each rectangle. Pinch together perforations to seal. Flatten to 1/2-in. Moisten edges of rectangles with water.
• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). wine. 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). Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. In a medium saucepan over medium heat. Cover. Heat oil in a medium saucepan over medium heat. Monterey Jack cheese. In a medium baking dish. stirring to coat. Place in two large shallow baking dishes and bake in preheated oven. tomatoes with liquid. until cheeses are melted and bubbly. and Romano cheese into the vegetable mixture. melt butter. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . chopped • 1 (8 ounce) can garbanzo beans. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. and bay leaf. butter. and bake in the preheated oven 30 minutes. Uncover. for 1 hour. and continue baking 30 minutes. Place popcorn in a very large bowl. garbanzo beans with liquid. Boil without stirring 4 minutes. Remove from heat and stir in soda and vanilla. stirring constantly. corn syrup and salt. Pour in a thin stream over popcorn. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Stir in brown sugar. Bring to a boil. basil. and saute onion until tender and lightly browned. zucchini. mix onion. stirring every 15 minutes. Stir heavy cream. garlic. sliced • 1/4 pound zucchini. Remove from oven and let cool completely before breaking into pieces. stir. and continue baking 10 minutes.
slice thinly and set aside. thyme and sliced artichokes and cook for 25 minutes. chopped • 3 cloves garlic. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Stir in water. lightly beaten • 1/3 cup butter. season with salt and serve. softened in water • 3 pounds fresh mushrooms. Stir in capers and parsley. cayenne. 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. It works well when using a 3 millimeter slicing disk. salt. vegetable base. mashed • 3/4 cup white sugar • 1 egg. in order for vinegar to evaporate. Let cook for 15 minutes. nutmeg. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Using a extra-large stock pot sauté onions. sliced • 3 pounds carrots. Stir in vinegar and cook for approximately 3 minutes. pepper. Add dried mushrooms along with the water they soaked in. fresh mushrooms and carrots.• 3 pounds thinly sliced shallots • 3 small red onions. Sprinkle flour over onions and cook for 1 minute. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. garlic and shallots in olive oil and set on low. Cook for 15 minutes.
sugar. Spoon batter into prepared muffin cups. After the dough has doubled in size turn it out onto a lightly floured surface. Cover and let rise until nearly . Place rolls in a lightly greased 9x13 inch baking pan. 2 tablespoons flour and cinnamon. press Start. Lightly grease 10 muffin cups. until a toothpick inserted into center of a muffin comes out clean. Sprinkle topping over muffins. beat together bananas. mix together 1 1/2 cups flour. cover and let rest for 10 minutes. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. softened • • 1 (3 ounce) package cream cheese. or line with muffin papers. egg and melted butter. Roll dough into a 16x21 inch rectangle. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. combine brown sugar and cinnamon. In a small bowl. In a large bowl. baking powder and salt. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. room temperature • 1/3 cup margarine. In a small bowl. 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. Select dough cycle. baking soda. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. softened • 1/4 cup butter. Bake in preheated oven for 18 to 20 minutes. Stir the banana mixture into the flour mixture just until moistened. Roll up dough and cut into 12 rolls. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). mix together brown sugar. In another bowl.
Add more oil to the middle of the pan. Bake rolls in preheated oven until golden brown. When it looks like you could eat it. You can add some turmeric for color if you like.doubled. Meanwhile. mix in the peppers and onion and keep frying.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . 1/4 cup butter. Spread frosting on warm rolls before serving. Heat on Med until thick and bubbly. about 15 minutes. While rolls are baking. beat together cream cheese. use extra firm).com/products/censura. about 30 minutes. vanilla extract and salt. Stir Fry: Sauté onion and green pepper in oil. Set aside. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. crumbled tofu (don't use silken. 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. preheat oven to 400 degrees F (200 degrees C). move them to the sides of the pan and form an empty circle in the middle for your tofu. Remove from heat and add mustard and margarine. then add your drained. confectioners' sugar. Sauté this for another couple of minutes. Add water and mix thoroughly. When they are good and soft. When it starts to get golden. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell.
Heat on medium heat until bubbling and thick. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Add slowly either cornstarch or flour till slightly thickened. You can add dairy free milk and use veggie bouillon cubes. cilantro and salsa to sauce.A variety of veggies such as green beans. Meanwhile. then add spinach on top. To make sauce. cook chopped veggies (NOT spinach. Spoon in filling. and lower heat. black). Set aside 1/2 cup of cheese sauce in separate container. zucchini. drained 2 medium onions. till crust is brown and delicious cheese and juice oozes out. Add water and mix thoroughly. or whatever you like. salt and garlic powder. Add rest of cheese on top of that. Spoon in veggies and sauce. Place a tortilla in pan and cover in enchilada sauce. 1/2 cup salsa (optional) In medium-large saucepan. layer 1/2 cheese on bottom of lower crust. and close it up as best as you can w/ the torn top shell. Mix it up. 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. Add cooked veggies and coat them w/sauce. Add onion. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. combine flour. or just about anything. Thaw pie shell and take 1/2 out of the tin. Remove from heat and add mustard and margarine. add spices. olives. Bake at 400 for about 45 min. mushrooms. just keep it till later). chopped 1/4 cup chopped cilantro. Meanwhile. cumin. chopped 1 can olives. pinto. Cook in microwave or oven till about 3/4 cooked. tarragon. Roll and push to one . nutritional yeast. beans.
top with spaghetti sauce.. herbed tofu 8 oz. sauté for 1 minute. 30-45 minutes. Uncover and bake an additional 20-30 min. Stir in nutmeg (possibly you could add some about 1/4 C. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Usually lasagna takes about 45 minutes to cook thoroughly. Cover and bake 15 min. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. simmer uncovered for 5 min. and lemon juice. set aside. Add olive oil to a large skillet. Add herbed tofu. stir well. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. sliced . vegan cream cheese 2 Tbsp. until it is thoroughly heated. just to make it a little bit more cheesy!). Continue until all tortillas filled. Remove from heat. Add parsley and garlic. keep warm. repeat process until all noodles are used up. place over medium-high heat until hot. spread carrot mixture over top.end of pan.. 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. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic.. Bake at 350 until brown. vegan cream cheese. Place 3 lasagna noodles in bottom of 11x7 baking dish. Add carrots and veggie broth.. at 375 degrees. use your own judgment. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. nutritional yeast at this step.
torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Reduce heat to low and simmer. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Pour the mixture into a lightly oiled. 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. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Heat the oil in a small skillet. 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. TORTILLA CASSEROLE One 16-ounce can pinto. or until the top is golden brown and bubbly. wine. Cook over medium-high heat and bring to a boil. combine the onion with the rice and all the remaining ingredients. Just as the garlic begins to turn brown. Stir together thoroughly. Allow pan to cool. Add the onion and sauté over low heat until lightly browned. be careful not to burn. pink. seeded and minced. remove pan from heat. preferably organic • 1 to 2 fresh jalapeño peppers. and add tomatoes. Bake for 35 minutes.• 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. or black beans. In a mixing bowl. water. Remove from heat and stir in basil. salt and sugar. covered. about 20 minutes. 1 1/2-quart baking casserole.
Add the noodles and cook until just tender. or until the cheese is bubbly.2 cups frozen corn kernels. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. stirring constantly. heat the margarine or oil in a medium-sized saucepan. Bake the casserole for 12 to 15 minutes. Let stand for a minute or two. half of the bean mixture. When the noodles are done. Mix thoroughly.) • 1 tablespoon light olive oil • 3 medium celery stalks. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. overlapping one another. Repeat the layers. Combine the first 7 ingredients in a mixing bowl. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. half of the cheese. etc. cheddar. Add the mushrooms and continue to sauté until the mushrooms are wilted. Slowly pour into the saucepan. according to package directions. In the meantime. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Simmer gently until the sauce has thickened. then cut into squares to serve. finely diced • 2 to 3 scallions. Pour in the sauce. and then return them to the pot. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. spelt. thawed 2 scallions. 2-quart casserole dish and layer as follows: 4 tortillas. Bring water to a boil in a large pot. drain them. Add the celery dice and sauté over medium heat for 3 to 4 minutes. and then add the baked tofu and . Lightly oil a wide. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. then remove from the heat.
burrito.scallions and season to taste with salt and pepper. Top generously with wheat germ. cooked with a vegetable bouillon cube. Place everything on the table. large shallow casserole dish. Allow to cool for 5 minutes. Transfer the mixture to an oiled. black or green • Fresh mozzarella balls or very fresh tofu. black olives. Cook some quick brown rice according to package directions. 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. soy yogurt. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. 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. Bake for 30 to 35 minutes.or soft taco-size. warm the refried beans in a saucepan with a little water to loosen. TORTILLA FIESTA • Flour tortillas. or until the top is golden brown and beginning to get crusty. drained • Cured olives. warmed or taco shells. diced and sprinkled with vinaigrette . and then cut into squares to serve.
the diced tomatoes). leaving a sturdy shell.• 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. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. and serve. prepare a platter or two of antipasto and slice the bread. Stuff the mixture back into the potato shells. While bringing a large pot of water to a boil and cooking the pasta. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Heat as needed in the microwave or in a preheated 400-degree oven. • 4 large baking potatoes • 1/4 cup organic dairy. Scoop out the inside of each potato half. Stir in the pasta sauce (and if you've used dry pasta. green part only. MUSHROOM-STUFFED POTATOES. about 1/4 inch thick all around. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. Pass around the Parmesan cheese for topping the pasta. cut each in half lengthwise. or rice cream cheese . Transfer the scooped-out potato to a mixing bowl and mash it coarsely. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. soy. When cool enough to handle. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. drain it and return it to the pot. Add the remaining ingredients and stir well to combine. When the pasta is done. Warm up as needed.
When cool enough to handle. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . or rice milk • 2 cups finely chopped broccoli florets. Heat as needed in the microwave or in a preheated 400-degree oven. leaving a sturdy shell. stirring occasionally. and serve. Stir in the cream cheese. Add the remaining ingredients and stir well to combine. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. about 1/4 inch thick all around. leaving a sturdy shell. Heat as needed in the microwave or in a preheated 400-degree oven. with the mashed potato in the mixing bowl. When cool enough to handle. Stuff the mixture back into the potato shells. Scoop out the inside of each potato half. Season with salt and pepper and stir well to combine. Add the onion and sauté over medium heat until golden. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. 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. cover. and cook until they are done to your liking. Stuff the mixture back into the potato shells. and serve.• 1 tablespoon light olive oil • 1 large onion. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. cut each in half lengthwise. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Heat the oil in a medium skillet. Scoop out the inside of each potato half. soy milk. liquid and all. about 1/4 inch thick all around. Add the mushrooms. Combine the mushroom mixture. cut each in half lengthwise. chopped • 8 ounces white or cremini mushrooms.
cremini. and stir. or brown rice syrup • 16 ounces fresh organic mushrooms. Wipe the mushrooms clean. 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 . preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Puree the tofu in a food processor or blender until completely smooth. or until the top of the pudding feels fairly firm to the touch. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Stir in the maple syrup. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Just before serving.• 1 tablespoon honey. Transfer to a small saucepan and add the chocolate chips. then refrigerate for at least an hour. any variety (portabello. Cook over medium-low heat. stirring often. If using shiitakes. or a combination) Preheat broiler (unless using a toaster oven). Arrange in a shallow foil-lined pan and pour any excess marinade over them. preferably two. maple syrup. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. cover the top of the pie with thin banana slices arranged in concentric. remove and discard the stems. baby bella. thinly sliced Preheat the oven to 350 degrees.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. slightly overlapping circles. Remove from the broiler and transfer to a serving container. oyster. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Broil until the mushrooms begin turning dark and are touched by charred spots. Broil in the oven or a toaster oven for 4 minutes. until the chocolate chips have melted. shiitake. Combine the first 4 ingredients in a mixing bowl and stir together. about 4 to 5 minutes. Allow to cool completely. Combine the mushrooms with the teriyaki mixture and stir together. then cut into wedges to serve.
then cut into squares or wedges to serve. then carefully remove with a spatula to plates to cool. rice milk. and salt in a mixing bowl and stir together. or until the bottoms are just lightly browned. Stir in the chocolate chips and optional peanuts. Combine the flour. but no batter. Pour into the flour mixture and stir together until fairly well blended. optional Preheat the oven to 350 degrees. baking powder. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Make a well in the center of the dry ingredients and add the applesauce and oil. Allow to cool to room temperature or just warm.• 1/2 cup natural style peanut butter. Bake for 25 to 30 minutes or until golden on top. sugar. Pour into a lightly oiled 9-inch round or square cake pan. Combine the applesauce. Bake for 10 to 12 minutes. Stir in the chocolate chips and optional walnuts. Stir together until the wet and dry ingredients are completely mixed. . preferably cane juice sweetened • 1/2 cup chopped walnuts. Let stand for a minute or two. 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. 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. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. and peanut butter in another bowl and whisk together until smooth. then use a whisk until the mixture is smooth. and a knife inserted into the center comes out with chocolate. optional Preheat the oven to 350 degrees.
Pat the dough into a 10 or 11-inch removable-bottom tart pan. the more water you use. combine the flour and salt.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. and add the water. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Slice six of the asparagus stalks. Stir the sliced asparagus. Bake it in a preheated 350°F oven for 10 minutes. Mix until the dough just holds together. and let cool. or until it's set. or to taste Crust: In a medium sized bowl. into 3/4-inch pieces. Bake the tart in a preheated 350°F oven for about 30 minutes. mixing quickly and lightly with a pastry knife. then stir in the cheese. beat together the eggs and milk. oregano and thyme. Prick it all over with a fork. and salt and pepper into the egg mixture. Make a well in the center of the pastry. a mixer or your fingers until the mixture is crumbly. mushrooms. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. and cool to lukewarm before removing the bottom. Pour the filling into the crust. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. 12 servings. Remove the tart from the oven. Cut in the butter and shortening. Remove it from the oven. egg yolk and vinegar. Filling: In a medium-sized bowl. Baked Ravioli . on the diagonal. Yield 1 tart. the tougher your crust will be. adding an additional tablespoon of water only if necessary.
Lower the flame and simmer for 20 minutes. salt • 13 oz.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Place the cooked ravioli in the pan and top with the rest of the sauce. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Cover and cook for 10 minutes. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. Cook the ravioli as described on the package. hot and golden. celery onion and carrot. Chop eggplant. Fry each piece in oil until brown . parsley. Add the tomatoes. celery carrot and onion. sugar and salt in to the saucepan with the vegetables. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Serve with a crisp salad. In a baking pan place in some of the tomato sauce to cover the bottom. sugar • 1/2 tsp. pepper and garlic together. Place tomatoes in a blender and puree. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. whole mozzarella cheese-2 cups shredded. can Italian peeled tomatoes • 1 tsp. The cheese should be bubbly. eggplant. Bring to a boil. Slightly undercook them. In a large saucepan over a medium heat stir place in the olive oil. until tender. package of frozen ravioli • 8 oz. cheese.
or until eggplant is tender but not too soft. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. until softened. Add garlic and onions and cook. zucchini. about 6 to 7 minutes. heat olive oil over medium heat. Cover and cook for 10 minutes. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. Add peppers. and herbs. Add eggplant. After you layer them coat them with sauce and sprinkle with mozzarella (lots).on both sides. . diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. stirring often. stirring occasionally to keep vegetables from sticking. crushed and minced • 1 large onion. mix well. stir to combine. or 2 cans (14. Take remaining 1/4 cup cream and toss with pasta.5 ounces each) diced tomatoes • 3 to 4 small zucchini. quartered and thinly sliced • 1 small eggplant. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. about 2 min. coarsely chopped. about 8-10 min. coarsely chopped • 4 large tomatoes. cubed • 2 green bell peppers. Add 3/4 cup of the cream and boil until slightly thickened. Keep going till run out. minced • 1 Plum tomatoes. Cover and cook over low heat about 15 minutes. Add tomatoes. stir until coated with oil. Drain on paper towel and then place them in a baking pan with sauce on the bottom. shallots and tomatoes to pan and cook until reduced to 1/2 cup.
Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Boil pasta until al dente. Bake tomatoes for 45 minutes until wrinkled & shrunken. Mozzarella. 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. butter Preheat oven to 350 degrees. pepper 2 tsp. Let it cool down. flour 1/2 tsp salt 1/2 tsp. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. .) Place tomatoes on baking tray. crumbles 1 pt. Combine oil & lemon juice (for salad dressing. pepper. pkg. frozen chopped spinach 1/2 lb. Let it cool. cottage cheese 4 eggs 6 tbsp. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Cut each tomato in fours. Season the tomatoes for taste (salt. etc.Rigatoni With Tomatoes. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Feta Cheese.
) • 2 tsp garlic. flour and eggs. Place filled manicotti over sauce. Thread onto metal or soaked bamboo skewers. 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. Drain. Bake an additional 5-8 min or until cheese is melted. Pour remaining sauce over manicotti. stick a knife or toothpick into the center of the pie. heat oven to 400. etc. Then combine the two mixtures into one bowl and stir well. In medium bowl combine all filling ingredients and mix well. If it comes out clean. rinse with cold water and let drain. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. To tell if it is done. sprinkle evenly with cheese. marjoram. pepper. Serve with Italian bread or garlic bread sticks . Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish.In another bowl mix together salt. Bake the pie for one hour. Grill or broil until colour shows on vegetables. the pie is ready. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Meanwhile. Let the pie cool for a few minutes. Make sure you spread it evenly. Uncover. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. about 10-15 minutes. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Fill each manicotti with mixture. Let sit for one half hour.
red bell pepper cut in short. water chestnuts. Add soy sauce. about 5 minutes. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. chopped • 8 oz. water chestnuts. or until they begin to soften. until vegetables are crisp-tender. bell pepper. bok choy. Pour about 1/2 cup batter on hot griddle. lightly coated with non-stick cooking spray. thin strips . 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. peeled & grated • 1 medium carrot. Fry 2-3 minutes on each side or until golden brown. Continue cooking. mix well. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. Serve over rice. chopped • 1 red bell pepper. and mushrooms. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. sliced diagonally • 2 c baby bok choy.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. combine ingredients. cook onion and garlic in oil for 3 minutes. grated • 1/4 C onion. stirring frequently. vegetable stock. mustard. shiitake mushroom caps thinly sliced • 1 med. celery.
Transfer the eggs from the skillet to a small bowl and break them into small curds. Add the carrots. Add ginger and garlic. 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. stirring occasionally. add 2 tablespoons of peanut oil and the lightly beaten eggs. Add broth and sugar snap peas. if desired. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. lightly beaten 1 carrot. Add tamari or soy sauce. Drain again and reserve. stirring frequently. stirring occasionally. cook 3 minutes. 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. 3 to 5 minutes. cook 30 seconds. When it begins to smoke. Bring 1 quart of water to a boil in a small saucepan. Drain and rinse in cold water. bell pepper and bok choy. red pepper. . simmer until vegetables are crisp-tender. Drain noodles. Place a wok over medium-high heat. Serve hot. Stir until the eggs are firm but moist. and vinegar. Add the carrot and boil 1 minute. add the remaining 1/4 cup of peanut oil and the garlic. Add mushrooms. Mix to blend well and set aside. add to skillet with vegetables. Stir-fry 1 minute. Stir in the rice and stir-fry 1 minute.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. cook 1 minute. When it begins to smoke. about 5 minutes. tossing well. Pour in the sauce and cook until the rice is heated through. Place a small skillet over medium heat. Add sesame oil. heat oil in large deep skillet or wok over medium heat. Meanwhile. and peas. Sprinkle with peanutes or cashews. in 1/2" cubes 1 red bell pepper. celery. Set aside. Stir briefly.
and rosemary. Do not overcook! While the potatoes are being cooked. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. press in bottom of baking dish.Potato Salad • 2 lbs med. After all of the ingredients have been thoroughly (yet gently!) mixed. They are done when you can easily stick them with a fork. pkg. oregano. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . egg product. Let stand 5 minutes before serving. 6 servings Spinach Stuffed Tomatoes 10 oz. Spray square baking dish. After the potatoes are tender. with nonstick cooking spray. 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. 1/2 cup of the picante sauce and 1/2 cup of the cheese. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. drained 1/4 tsp chili powder Heat oven to 350 degrees. Sprinkle with remaining 1/2 cup cheese and the chili powder. crumbled feta cheese • 1 sweet red bell pepper. let the salad stand for at least thirty minutes before serving. Mix beans and remaining 1 cup picante sauce. This dish will keep well in the fridge for up to a week. Mix rice. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. leaving the skins on. Next. spoon over rice mixture. 8x8x2 inches. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. cook the potatoes in boiling water until tender. drain them and move the potatoes to a mixing bowl. seeded • 1/2 c chopped green onions • 1/2 c black olives. vinegar. mix the oil.
salt & pepper to spinach mixture and blend well. parmesan. Sprinkle with remaining mozzarella and parsley. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. honey. Put in large bowl. green onion and red pepper. onion. Discard seeds. shredded • 2 Asian pears. Slice and hollow out centers of tomatoes. Asian Slaw • 1 head of Napa Cabbage. Spoon evenly into tomato shells. Toss the cabbage mixture with the vinaigrette. Add 1/2 cup mozzarella cheese. carrot. In another large bowl mix cabbage. sugar. Chop pulp finely and add to spinach. Asian pears. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Preheat oven to 350 degrees. 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. Let stand for 20 minutes. drain well and squeeze dry. Invert tomatoes shells on paper towels to drain.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. Serve salad in a large bowl. soy sauce. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. cilantro and sesame seeds in a large bowl. garnish with chopped green onion and toasted sesame seeds. This salad goes well with grilled meats and fish. Let stand 5 minutes.
prepared according to package directions Melt butter over high heat until bubbly. then add 1 cup of heavy cream and simmer for one minute. 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. Rapidly add vodka. Add red pepper flakes. 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. and pepper. garlic. Bake at 350 degrees 5060 minutes. Set off burner and allow cheese to melt into soup.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Cook on low heat for 30 minutes. Prepare pasta (shell or tube pasta suggested). Add parmesan cheese at the end of cook time. (The alcohol burns off but makes tomatoes "come alive". salt. Simmer tomatoes with the two cheeses for three minutes. Add chopped white part of green onion. heavy cream. Simmer for 2 minutes. Pour into greased 9x13" pan. .
. chopped • 1 tsp. salt-free lemon/herb seasoning • 1/2 tsp. top with parmesan then cheddar cheeses. sprinkle parsley flakes in a larger circle around the onions. pour carefully over cheeses.Mix completely with the sauce and serve immediately. 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. Combine potatoes and 1/4 cup onions. quartered and sliced • 2 cans of 15 oz. Sprinkle with seasoned salt and garlic powder. Vermont Cheddar Pie • 2-3 cups diced. Carefully put a layer of spinach and crumbled feta cheese into the crust. milk. white pepper • Dill weed to taste • 2 pkgs. press into pie plate as crust. Zucchini Soup • 4 medium zucchini. Garnish pie: make a small circle of 1/4 cup onions in center of pie. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. vegetable broth • 2 onions. sprinkle paprika in a larger circle around parsley flake circle. Combine eggs. Bake at 350 for 1 hour. cream cheese • Chopped fresh chives or edible flowers for garnish. 8 oz.
pepper and dill weed to taste. chicken broth.In a saucepan. Now add chopped green onions and additional season salt if desired. then cover and reduce to a low heat and simmer. approximately 20 to 30 minutes. Blend the cream cheese in blender until smooth. a portion at a time. Cook for approximately one more hour. Cook mixture until soft. Add all other ingredients. onions. chopped green onions and rice. Add to a large pot and cover beans with water until water is two inches above bean line. Bring to a rolling boil. 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). Serve hot over warm. except seasoning meat. Add season salt and continue to simmer this combined mixture for another hour. Chill over night or until very cold. Garnish with chopped chives or fresh flowers. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. white rice. or until beans are very soft and a red gravy is produced. Then blend in zucchini mixture. add remaining liquid. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. until smooth. After beans have been cooking for approximately 2 hours. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . add zucchini.
and it may also help keep the body's metabolic rate high during dieting. In response.500. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. with the calories distributed over all the daily meals including snacks. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. women require at least 1. . not fat. There is no quick and easy way to improve body composition. many more recipes out there for vegetarians. 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. Prepare a medium-hot skillet. Athletes must consume a minimum number of calories from all the major food groups. The athlete who diets and does not exercise loses not only fat but muscle tissue as well.• 2 tbsp powdered sugar Mix all ingredients together very well. it tries to conserve its fat reserves by slowing down its metabolic rate and. it helps the body maintain its useful muscle mass. Not only does exercise burn calories. This ensures an adequate consumption of necessary vitamins and minerals.200 calories. final mixture will be a little lumpy. This can negatively affect his physical fitness. as a result. In other words. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. it loses fat at a slower rate. This is just a start for you. Losing fat safely takes time and patience. one should eat less and exercise more. Athletes should avoid diets that fail to meet these criteria. There are many. since weight lost through these practices is mostly water and lean muscle tissue. A combination of exercise and diet is the best way to lose unwanted body fat. Be creative and use your imagination. lightly oiled. Dieting alone can cause the body to believe it is being starved. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure.
Diet In addition to exercise. athletes should regularly eat a wide variety of foods fro-m the major food groups. Aerobic exercise. For an average-sized person. exercise to music. such as sprinting or lifting heavy weights. This section gives basic nutritional guidance for enhancing physical performance. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. and mental alertness. fat. which uses lots of oxygen. and jumping rope. Instead. bicycling. burn little. is the best type of activity for burning fat. In reality. Because there are 3. good health. proper nutrition plays a major role in attaining and maintaining total fitness. bicycling. especially in large amounts. stair climbing.Fat can only be burned during exercise if oxygen is used. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. however. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. and rowing. most people would need to run or walk over 50 miles to burn one pound of fat. if any. A good diet alone. fat is seldom the only source of energy used during aerobic exercise. will not make up for poor health and exercise habits. a mixture of both fats and carbohydrates is used. Aerobic exercise is best for burning fat. swimming. examples include jogging. In addition.500 calories in one pound of fat. crosscountry skiing. As a result. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Anaerobic activities. running or walking one mile burns about 100 calories. Exercise alone is not the best way to lose body fat. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. walking. Good nutrition is not complicated for those who understand these dietary guidelines.selecting a variety of foods from within . walking. Aerobic exercises include jogging. cross-country skiing. swimming. he needs to run or walk 35 miles if pure fat were being burned. rowing. To be properly nourished.
Similarly.85 calories/minute (150 lbs.079 cal. The result is a rough estimate of the number of calories you need to maintain your present body weight. Even snacking between meals can contribute to good nutrition if the right foods are eaten.each group. By comparing caloric intake with caloric expenditure. a slow. A high intake of fats. Thus. a person will burn 0. 14 if somewhat active. multiply your body weight by 13 if you are sedentary. CAD. For example. You will need still more calories if you are more than moderately active. The blood cholesterol level in most Americans is too high. a person running at 6 miles per hour (MPH) will burn 0. when the number of calories used equals the number of calories consumed. Avoiding an excessive intake of fats is an important fundamental of nutrition. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. A well balanced diet provides all the nutrients needed to keep one healthy. as shown in Figure 6-3. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. . One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Another dietary guideline is to consume enough calories to meet one's energy needs. To estimate the number of calories you use in normal daily activity. and durations. while participating in archery. especially saturated fats and cholesterol. has been associated with high levels of blood cholesterol. Weight is maintained as long as the body is in energy balance.85) or about 710 calories in one hour. progressive disease. that is. x 0. and 15 if moderately active.034 calories/minute/lb. as shown in Figure 6-4. balanced. they should eat three meals a day. or negative) can be determined.079 cal. results from the clogging of blood vessels in the heart. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Keeping a daily record of all foods eaten and physical activity done is also helpful./lb./min. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. and a typical. x 0. Good dietary habits help reduce the likelihood of developing CAD. 150-pound male will burn 11./lb.1 calories/ minute) or about 305 calories/hour./min. = 5. = 11. intensities.034 calories per pound per minute. a 150-pound person would burn 5. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested.1 calories per minute (150 lbs. the state of energy balance (positive.
It plays an important role in maintaining normal body temperature. potatoes) are the best sources of energy for active athletes. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). age. 'but as the duration increases. sex. Initially. whole wheat bread. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Individual caloric requirements vary. Athletes often fail to drink enough water. up to 60 minutes before exercising. the contribution from fat gradually increases. pasta. the chief fuel burned is carbohydrates. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. It is also important to avoid simple sugars. Because foods eaten one to three days before an activity provide part of the fuel for that activity. We should increase our intake of polyunsaturated fat. Very intense activities use more carbohydrates. The body uses fat to help provide energy for extended activities such as a one-hour run. especially when training in the heat. water lost through sweating must be replaced or poor performance.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. it is important to eat foods every day that are rich in complex carbohydrates. Sweat consists primarily of water with small quantities of minerals like sodium. rice. Repetitive. Concerns for Optimal Physical Performance Carbohydrates. In addition. Examples include weight training and the APFT sit-up and push-up events. but to no more than 10 percent of our total calories. depending on body size. because they can lead to low blood sugar levels during exercise. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Foods rich in complex carbohydrates (for example. Finally. At least 50 percent of the calories in the diet should come from carbohydrates. and possibly injury. high-intensity activities. are the primary fuel source for muscles during short-term. high-intensity activities. As a result. The current national average is 38 percent. in the form of glycogen (a complex sugar). Cool. Water is an essential nutrient that is critical to optimal physical performance. Athletes . can result. plain water is the best drink to use to replace the fluid lost as sweat. The evaporation of sweat helps cool the body during exercise. such as candy. we should reduce our daily cholesterol intake to 300 milligrams or less. Carbohydrates are the primary fuel source for muscles during shortterm. and training sport.
Protein is believed to contribute little. who have a high proportion of lean body mass. . which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. these drinks should be used with caution during intense endurance training and other similar activities.should drink water before. these beverages can provide a source of carbohydrate for working muscles. if any. nausea. During prolonged periods of exercise (1.5 grams per kilogram of body weight per day). and after exercise to prevent dehydration and help enhance performance. Cholesterol is a fatlike waxy substance and is produced by the liver. during. 1. to the total energy requirement of heavy resistance exercises.5+ hours) at intensities over 50 percent of heart rate reserve. as do regular soda pops and most fruit juices. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. can lead to abdominal cramps. Sports drinks. one's need for protein might be somewhat higher (for example. Weight lifters. During periods of intense aerobic training. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. During intense training. The primary functions of protein are to build and repair body tissue and to form enzymes. Although cholesterol has purposes and is important to overall health and body function. drinks that exceed levels of 10 percent carbohydrate. 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. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages.8 grams per kilogram of body weight. This can improve endurance. On the other hand. it is necessary to first understand what cholesterol is. and diarrhea. The recommended dietary allowance of protein for adults is 0. are helpful under certain circumstances. Therefore. too much cholesterol in the body has damaging effects. Many people believe that body builders need large quantities of protein to promote better muscle growth. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.0 to 1.
With too much cholesterol in the body. molecules called lipoproteins carry cholesterol to and from cells." As with some fats. Instead. This is done simply from reducing cholesterol by 1%. When the cholesterol level is appropriate. though. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. and grains you can maintain optimal health as they do not contain cholesterol. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. When you eat saturated foods such as dairy. This puts you at serious risk for disease such as heart and stroke. educate and provide healthful options. vegetables. On the other hand when you eat foods such as fruits. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. In fact. HDL is either reused or converts to bile acids and disposed. meat and eggs your cholesterol elevates. This is known as "good" cholesterol. produces hormones such as estrogen and testosterone. High cholesterol can be avoided! With a nutritious diet. The two main types of lipoproteins are: High Density Lipoproteins (HDL. alternative ways to manage your cholesterol without having to rely on medications. Lipoproteins equip the cholesterol to move around the body. When cholesterol is at a good level it works to build and repair cells. there are several different body functions and several different substances that make up our understanding of "cholesterol. As we progress with "30 days to lower cholesterol" you will learn healthy. and produces bile acids which are proven to aid in the digestion of fat. it plays a life-giving role in many functions of the body. The purpose of this ebook is to inform. In fact. You want to ensure that your levels of this cholesterol remain . the levels build up and cause damage by clogging your arteries.Cholesterol forms every cell within the body. which is another form of fat.) HDL transports cholesterol from cells back to the liver. cholesterol cannot be dissolved in the blood.
you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. HDL consists of more protein than triglycerides or cholesterol. since having too low levels of HDL . gender. Understanding the Causes of High Cholesterol Besides diet. and diabetes mellitus. To maintain optimum health. For some. some people require a very aggressive approach which includes cholesterol lowing medication.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. gender and the heritage of the individual. The results on his cholesterol and body health in just 30 days are truly frightening. We will address this issue as we progress in "30 days to lowering cholesterol. Obviously." This documentary details the attempts of one man to live on fast foods and little exercise alone. when we speak of having "cholesterol levels" we mean more than one number. In addition. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. Low Density Lipoproteins (LDL. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. which can raise our bad cholesterol levels.high for optimum heart health.may lead to heart problems. and aids to remove LDL from your artery walls. If you want to see a graphic representation of this.even when other cholesterol levels are normal . family history of heart disease. other causes of high cholesterol are lifestyle. Eating fast foods and convenience foods results in eating too many fats and salts. we are setting ourselves up for problems. smoking. Other factors involved in this risk are age. HDL aids to ensure protection from the risk of heart attack and/or stroke. Due to heart risk factors besides diet. consider renting the documentary movie "Supersize Me." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. .
Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. the cholesterol level starts to increase. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. including walking. The Dorsal Aorta or the main artery branches out into many smaller arteries.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Once a woman starts menopause. 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. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.especially bad cholesterol . Diet: An important consideration in eating is choosing lower fat. High levels of bad cholesterol may even prevent arteries . Use low fat cooking sprays to replace heavy oils whenever possible. It is never too late to start on this path. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Exercise does not have to be a large time or money commitment. Too much cholesterol in the blood . Just 20 minutes of aerobic exercise. While there is not much that you can do about your age. Women generally have a lower level than men from age 50 to 55. each day will lower cholesterol. Age and Gender: Cholesterol levels increase with age. work harder and start earlier in adopting a healthy lifestyle and eating plan.prevents arteries from working their best. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. If you have a family history of heart disease and high cholesterol levels. Your Arteries and Cholesterol The job of your arteries is to pump blood. Buy cooking oils that are unsaturated.
Your heart becomes starved of required blood. It helps pump the body's blood. and strokes. For this reason. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer.can increase your chances of heart disease or stroke. If this happens often enough you can suffer a heart attack or a stroke. No matter what your current health. This means that if you want to prevent heart disease. you need to keep your cholesterol levels in a healthy range. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. The middle layer is elastic and very strong. this system works effectively and the blood can carry oxygen and other essentials throughout the body. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. and the main reason behind the blocking of arteries is high levels of bad cholesterol. In a healthy person.or bad cholesterol levels that are elevated but not considered "very bad" . The main cause behind heart disease is this thickening of the fatty deposits in the arteries. since cholesterol can actually lead to blockages in your arteries. it is critical then that we keep arteries free of bad cholesterol for optimal health. Each are made up of epithelial cells.from functioning at all. heart attacks. eating a better diet and getting exercise can help keep you healthy. the arteries expand and are filled with blood. smooth interior. 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 . High cholesterol levels fill arteries with thick substances that prevent your body from working well. Arteries are constructed of a tough exterior and a soft. Even having "borderline" cholesterol levels . The heart relaxes and produces enough force to push the blood through. As the heart beats. The inner layer is smooth and allows the blood to flow easily. Consider: Heart disease is one of the leading killers in North America.
Again. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. try to lower your saturated fat intake as far as possible. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. especially if you have very high cholesterol. If you have too high cholesterol. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Receive 25_35% or less of your day's total calories from fat. Being overweight can contribute to cholesterol and to heart ailments. Limit your sodium intake to 2400 milligrams a day. but reducing your intake of all salts is the better choice. you can take steps to regain your health by following a low cholesterol and low fat diet. The effects over all will be immediate. In fact. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living.Eating is one of the things that can affect your cholesterol level a great deal. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. if you have elevated levels of high cholesterol. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. As an added benefit. . your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Consume less than 200 milligrams of dietary cholesterol each day. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. If you need assistance seek out a nutritionist or dietician. Sea salt is a better option. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. this sort of diet will also make you feel generally healthier and more energetic as well. or follow the limits for dietary cholesterol that your doctor sets for you. 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. In fact.
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. salad dressing and sauces. including select cuts of meat. 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. hot dogs. bologna. sausages. rye. dry beans. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. High cholesterol foods include: Organ meats (this includes liver. and especially processed meats such as deli meats. eggs and nuts each week. You can keep the skin on to seal in the juices so long as you remove the skin before eating. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt.Refuse foods made with harmful trans fats such as margarine. poultry. salami and fatty red meats All foods that are fried. . which can wreak havoc on your heart health. These foods include: Oats. • Enjoy foods high in soluble fiber. Limit and eat only in moderation if at all: Highly processed foods. fish.
The white "marble" is fat that can increase your cholesterol. In fact. You can only eat small portions of animal products before you have to worry about cholesterol content. but some fruits and vegetables have been linked to lowering cholesterol in patients. there is no such worry.and have lower cholesterol levels as a whole. you do not have to worry as much about eating too many fruits and vegetables. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. choose leaner cuts. To put it simply. those nations that eat more fruits. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Increasing your intake of fresh (not canned. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. 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. not poached. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. While you do not want to overeat. chicken. white meat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . fish. Select fish such as cod that has less saturated fat than even chicken or other meats. When most of us think of "veggies" we think only of a few. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. If you have always felt deprived while following low-fat diets in the past. Consider all the vegetables you may not have tried yet (please note that this list is not . you can avoid this in the future simply by eating more fresh fruits and vegetables. Even the leanest cuts of meat. As an added bonus. and grains are healthier . and cuts that have less white "marbleized" texture.When selecting meat. vegetables.not to mention the higher rates of obesity . 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.that North Americans face. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. With vegetables and fruits.
lima beans to azuki beans. many which you likely have not tried before. borlotti beans. there are many delicious brands of peas. navy beans. mung beans. from black beans. soy beans. and many others) Bean sprouts Lentils Peas (again. kidney beans. chickpeas. not just the seeds. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . green peas. 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.complete .there are too many vegetables to list here . and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. sugar snap peas. green beans. These may include snow peas. red beans. runner beans. broad beans.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans.
it is a fungus. Cortland. Blushing Golden. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Mantet. Arlet. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Centennial Crab. Gala. Liberty. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. not just their size. Chieftain. yellow and red peppers. Mcintosh. Fuji. 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. red potatoes. . Jonagold. There are many types of mushrooms. Try the following varieties: Akane. Empress. from butternut to acorn to pumpkins and gourds. orange. and they can easily be bought fresh or dried to add flavor to just about every meal) Mustard greens Nettles Okra Peppers (from hot peppers like the habanero and others to sweet green.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Kandil Sinap. Mutsu. Empire. Braeburn. and others. from the common to the exotic. Honey Crisp. you will be stunned by the range of lettuces out there. some quite rare. 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.
crowberries. boysenberries. cloudberries. Lapins. Virginia Gold. Empress Prune_Plum. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. bilberries. nannyberries. and others) Clementines Dates Figs Grapefruits Grapes (there are many. cranberries. gooseberries. Red Haven. elderberries. Starking Delicious Plum. Canteloupe. Baking Bananas. bearberries. Opal. Royal Plum. huckleberries. Red Astrachan. Monmorency cherries. Wilson Juicy. currants. Yellow Transparent. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Cassava. lingonberries. Stanley Prune_Plum. Red bananas. loganberries. Apple Bananas. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. and others) Berries (besides the usual strawberries and raspberries. sea grapes. Bartlett. and others) Persimmons Pineapples Plums (including Mt. Hedelfingers.Northern Spy. Patricia. Reliance. and others) Cherries (from sour cherries. Dietz. among others) Pears (including Asian pears. Russet. Baby Bananas. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Watermelon. Red Secor. Starr. Canary. Yataka. and Sensation Dwarf Peach. there are dewberries. Unize Plum. wineberries. Honeydew. many kinds. Chinooks. and sweet cherries such as Black Russians. barberries. blueberries. Beirschmidt.
Your taste buds and your cholesterol level will thank you for it. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Convenience foods. convenience. find a variety of fresh fruits and vegetables you have not tried and try them.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. most of us have tried only a small fraction of the fruits and vegetables that are out there. you will want to cook your own meals more often. Realize that these lists of fruits and vegetables is far from complete . When you have many types of healthy and delicious foods to choose from. In fact. Over the next 30 days. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. The secret to low-fat eating is to make eating the right foods as attractive as possible. Print the list and circle all the fruits and vegetables you have not tried. Cooking and Cholesterol If you want to lower your cholesterol. If you want to lower your cholesterol over the next 30 days. Make it a mission to buy some fresh fruits and vegetables you have not tried. salt. Read about new varieties of fruits and vegetables and try them as well. .treat it like a checklist of the food adventures you could have with food. use this list of fruits and vegetables. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Look back over the list of fruits and vegetables . and prepackaged meals. The fact is. avoid all fast-food. you will naturally choose foods that are good for you and for your heart. 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. are notorious for offering poor nutrition and plenty of fat.it is only a way to get you started in discovering new fruits and vegetables. of course. every week. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. and sugar.
Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. cut more veggies into a salad. If you must use salt. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. you can easily create a salad that is enticing. carrots. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. switch ingredients to healthier alternatives. use only a pinch of the best sea salt you are able to buy. and drizzle the salad with olive oil and lemon juice. Vegan. cucumbers. There are many recipe books at your local library . Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. herbs) and garnish with a few nuts. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Choose fresh ingredients . Use these to add flavor to your cooking rather than relying on salt. Raw food.This isn't hard to do. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Japanese. Simply chop up some favorite salad greens (mescalin mix. Wrap some veggies in a tortilla. Buy some fresh herbs. Cooking to lower your cholesterol is not very hard. tomatoes. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever.no matter how harried your schedule: If you are very busy and tired at the end of a long day.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. even if you are lost in the kitchen. 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. 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. zucchini. Not only is this healthier for you. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Don't overlook cookbooks that feature Chinese.the very freshest you can. and Indian recipes. Use good olive oil instead of butter. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. If you have recipes you cannot part with. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals .
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. and lemons can make a beautiful and attractive salad that is very low fat. eggs. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Add your favorite fresh herbs (basil is a good choice) and combine.which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. It can also be a great quick breakfast on days when you are in a rush. Sandwiches: Sandwiches are quite easy to make. Many prepared pasta dishes use plenty of salt or cream-based sauces. All can be made into delicious and heart-friendly meals in minutes. You can make similar meals with rice or even low-fat tofu. If you do want to add meat to your salad. Instead. Avoid highly processed deli and sandwich meats. but some combination of this recipe can give you a tasty meal with less fat. whole milk products such as chesses. Avoid croutons. . Combine until blended. opt for skinless poultry. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy.and lemon juice. This makes an excellent and very healthy snack. Experiment with different fruit combinations to find different tastes. If you are craving desserts. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Simply cook the pasta in a pot. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. This can be a very tasty combination and is still quite healthy for you. Pastas: There are a number of pastas available. 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. use lean and skinless chicken or other poultry. If you are using apples or other fruits that tend to "brown" in your salad. Fruit Salads: Chopping up some of your favorite fruits. berries. bacon bits. Instead of fats or mayonnaise on your sandwiches . Shred your favorite vegetables or cut them into very small pieces. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Add the pasta and toss until the vegetables are the desired consistency. and other high-fat foods in your salads.
Choose only lean meats. Enjoy white meats. so overindulging in these will certainly not allow you to keep your heart healthy. and hydrogenated fats).simply place the fish on the cedar. calories. and sugars. though. If this does not work. and cholesterol . occasionally eating low-fat desserts and snacks such as angel food cake. and salt that you can. However. calories. plenty of calories and some fats. fig and fruit bars. and poultry rather than red meats. cover with lemon juice and possibly herbs and grill or bake until done. these products still do often contain sodium. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . 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. For example. puddings made with low-fat milk that make lower-fat alternatives. Lean meat dishes: When you have chosen your lean cuts of meat. Consume fat free. you can get planks of cedar that are perfect for baking or grilling fish . fat. polyunsaturated. Jello. fruit sherbert. If you absolutely crave a dessert or snack. wafers. try to stave off the craving with fresh fruit. low-fat yogurt. animal or graham crackers. At many fish shops. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. you can make these foods even healthier by reducing the amount of fat you use in preparing them. skim. fish. Also. take care to read the labels on these snacks and choose the brands with the least sugar.many are very high in sodium. sodium. 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.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. 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.
you likely picture the hamburger you see in advertisements . It sounds crazy. you may nit get the same strong images in your head.Choose fresh rather than processed. Odds are. though. there is a huge market for convenience and "junk" . because they were not needed. However.healthy processed foods. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Think of the last ten food advertisements you have seen. prepared. especially if we have followed less than ideal eating and life patterns for some time. pickled or tinned foods. Eat lots of vegetables Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol.a large. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. but you have also learned to associate certain foods with certain ideas and ideals .even when those foods are processed and contribute directly to higher cholesterol. spiced. 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. 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. If you cannot find fresh produce out of season. Today. When you picture a hamburger. Face it. juicy burger with all the toppings. try frozen foods that have no sauces or other ingredients added.and likely this has been the doing of advertisers. simply because salads and vegetables are advertised a lot less. Although we may know which foods we should be turning to and which lifestyle changes we need to make. we don't always do what is right. 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 . they were for less-than. You learned to like some foods as a child. Traditionally. When you think of a salad. adopting a very low-fat diet and healthier lifestyle is often challenging.
Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Often. avoid the television for a while and watch your cravings for fatty foods decrease. In too many grocery stores. though. so that customers are more likely to walk away feeling happy and satisfied with their meal. much as restaurants do. junk foods. After all. Advertisers are trying to make their products appealing. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Is it any wonder that restaurant meals . 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. There is no reason why your heart health should suffer because some advertiser is good at their job. When you visit your local grocery store. 2) Make good-for-you foods appealing. and sodas to the amount of space given to the produce section.foods. Take a look at those high-fat and cholesterol-high foods. compare the amount of shelf space given to convenience foods. Also avoid radio ads and restaurant advertisements in magazines and newspapers. 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. In fact.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals. sugary foods. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Advertisers do an incredible job at making foods attractive. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. they are placed at eye level.even those that are fatty and terrible for your cholesterol . Most people see the majority of food advertisements on television. and lower your cholesterol over the next 30 days as well. . good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Odds are. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . they come in brightly designed packages that grab the eye. This is no mistake.they add ambience to make the meals more attractive and appealing. If this describes you. but many times these foods are less than great for your cholesterol level. Add some music or candles to your dinner. Figure out where you see advertisements for foods and then avoid those ads.
and disgusting. You can use the same technique to make good-for-you low-fat foods seem appealing. and look up stories about the disgusting things people have found in the fast foods and convenience foods." This is not likely to make you crave these foods especially since you are always hearing great adjectives . Advertisers work very hard to make sure that you remember jingles and descriptions of foods .For the next 30 days. try to find ways to make these foods less appealing. congealed. cold. recall the times you have had terrible fast food or convenience food meals. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. Advertising works by staying with you. For example.such as "delicious" and "juicy" described about fatty foods. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. 3) Describe foods in a way that makes them appealing to you. As soon as you are aware that you are craving the foods. use a little negative advertising.when buying food that is good for you. 4) Use a little negative advertising. fast foods. . Ask your friends and family for their dining-out horror stories. watch out for negative words. Whenever you find yourself craving foods that are high in fat or sodium. imagine them in the worst possible light . you will find it much easier to stick to a low-fat diet . Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Try to do the same thing as advertisers . By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. 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. If you find that you crave convenience foods. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.without feeling cheated or deprived.as mushy.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. This will make bad-for-your heart foods seem far less attractive. greasy. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. and other foods you are trying to avoid during the next 30 days.
For the next 30 days. . fried foods. as you work to lower your cholesterol. If you keep cookies. wok. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. you are more likely to reach for them when you are hungry. advertisements. Invest in parchment paper. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. you are more likely to cook at home rather than being tempted to eat out. but prevent fruit flies.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. you are far less likely to be tempted by them. While you are cleaning out your kitchen. go through your home and get rid of the foods that you should be eliminating or cutting back on. and other temptations around. If your kitchen is an enticing place to cook.and are less likely to cheat on your new eating plan. When you make your meals yourself. healthy foods over the next 30 days . Also get rid of any fliers. Replace your foods with lowerfat or healthier alternatives. 2) Give them away to a friend or food bank. a rice steamer. if you can. you are more likely to turn to them when you are feeling hungry. 4) Get lots of appealing heart-healthy foods into your kitchen. or menus from take-out places and restaurants. You do not have to invest a lot of money for this.and for life! . try to find ways to make cooking in your kitchen more appealing. Hang up some nice curtains or at least get rid of the clutter. 2) Make your kitchen a heart-healthy place. 3) Eat in. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. If these things are not in your home. you should eat in and eat foods you have prepared yourself almost all the time. no-stick cooking ware. If you make healthy foods more attractive and visible. you can easily reduce how much fats and sodium goes into each meal. give it away. That way you are far more likely to reach for low-fat. If you have a deep-fryer. 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.
This can make heart-healthy eating more difficult. Whether you get help from a roommate. Most of us plan our days and our finances. and pubs or we have movie nights that include take-out pizza. it can be too daunting to come up with a menu and then cook a meal from scratch. If you have very high cholesterol. Find ways to get yourself motivated to eat well for life. Many of us take in excess calories and fats when we eat out with others. and have the opportunity to spend time with others who are concerned about heart health.we meet friends at restaurants. 8) Socialize without food. 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. . but we often leave eating to chance. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. 9) Get motivated. Or. cooking with someone else tends to be more fun. 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. fear is a great motivator. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. After a long day at work. If you can't find someone to help you. child. make it a habit to meet friends at places that don't have food as a major entertainment. so that there is no excuse to turn to convenience food.5) Consider taking a heart-healthy cooking class. then find some way to make cooking time more fun . Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. coffee shops. or in your home rather than in restaurants or cafes that feature rich foods. once you learn to cook healthy and delicious meals. Meet friends at the gym. Plus. This is especially a problem since we so often equate social times with eating . This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. The hard part is staying motivated to keep the diet plan up for weeks. Over the next 30 days. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. or spouse. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. 7) Get help in the kitchen. on hiking trails. This will ensure that you have all the fresh ingredients and healthy meal ideas you need.listen to music or watch a movie on a portable DVD player as you cook. For many of us. You will learn many recipes and cooking tips for heart-healthy eating.
Post your list in your planner or other visible place so that you will see it. then you may need to find a different route home.no larger than a pack of cards. If counting fat grams. The portion size of grain should be smaller and the portion size of animal proteins (meats. 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. or meetings with your boss. Luckily. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. and beside each item. sodium. vegetables. types of fat." 11) Make heart-healthy food more interesting. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. and cholesterol in each of your foods is causing you stress. If your walk home from work takes you past a favorite restaurant you find hard to resist. Sound too simple? Not at all. milk products) should be smaller still . If Tuesday work meetings leave you reaching for cookies in your office desk. 13) Make cholesterol-friendly eating easier. this is very simple. 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. and you will reach for these foods rather than turning to high-fat. and other low-fat foods are among the most convenient foods out there. list ways you can avoid the situation or at least make better choices when you are faced with it. Sometimes. 12) Figure out your eating dangers and find ways to overcome them. fiber. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Whether it is general stress. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. Make sure that you eat different fruits and vegetables . fruits.10) Make heart-healthy food more convenient. Keep low-fat yogurt and other low fat foods around for fast snacking. On a paper. and other healthy meals easier. sadness boredom. high-sodium "fast foods. salads. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. If you can make low-fat alternatives easier to reach for than fast food. list the times you are more likely to want to eat. Most of us have specific emotions and events that may make us turn to comfort food. When you prepare a meal. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. simply make sure that most of your plate is taken up by fresh fruits and vegetables.
this may not be enough. or easily digested by all. all of which are easily accessible to athletes. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. There is no one magic pill or powder that you can take that will make you stronger. amino acids. Over the next 30 days. as well as concentrates. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Use olive oil as your main source of fat and refuse other dressings or sauces . egg yolks. full-fat dairy products. minerals. metabolites. Nor are supplements a substitute for regular exercise. Supplements include vitamins. but it will go a long way towards ensuring that you don't give into the cravings. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. and extracts of these substances. Variety is still important because bars and powders are not always low fat. skinnier.do your cooking with the olive oil. Supplement product labels must include the words "dietary supplement". This will not make your cravings for less-than-healthy meals go away. inexpensive. but for most people interested in lowering their cholesterol. or give you more energy. lower your cholesterol by making sure that reaching for lowfat. If you are considering supplements. herbs. There are thousands of supplements on the market. Eliminate foods such as organ meats. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Eating a variety of foods on a regular basis is the most important step toward this goal. and convenience or restaurant meals entirely. constituents.each day so that you get a variety. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. this simple formula will be a snap to follow and will actually lower your cholesterol. botanicals. If you are on a very strict low-cholesterol diet. you must weight the purported benefits against the potential risks . Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices.
you are probably still missing out. If you have heart problems. Therefore. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. the claims probably are too good to be true. How do you know how much to take? That's a trickier question. If a product makes claims that sound too good to be true. These individuals can also help provide you with the information you need regarding improving your conditions. Information is key. But. First. make sure that you have a reliable source. you can probably find a supplement or several that can address those problems for you. it sometimes needs additional supplementation to take it to the best level it can be at. find out what type of supplements you can take for your individual needs and problems. For example. start by finding a health food store or a vitamin supplier. There are two routes to take. First off. Don't assume that any information that you find is reliable. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. 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. It's like always giving your car premium gas and oil to do its job even better! . problems with gaining weight or other conditions. Giving your body the nutrients that it needs to make it through the day is essential to your well being. even if you think that you can do this through the foods that you eat. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. if you have a need to lose weight. what do you take? First off. But.(and cost) before deciding to use any product. In addition to this. find a good quality multi vitamin and take that as directed. quality is essential to success here. look for supplements that can offer weight loss benefits. Again. While a diet that's full of nutrient rich food should not be replaced. Another source for information is the web. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. 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. Quality is very important if you want to see benefits from supplementation.
Creatine is used for the resynthesis of ATP. including both elite athletes and untrained individuals. Once CP stores within the cell are depleted. and replaces that amount through dietary intake and fabrication within the body. Creatine is a natural constituent of meat. Another important supplement is whey protein. Creatine is manufactured naturally in the body from the amino acids glycine. without oxygen. When ATP is depleted within the cell. the bonds in the ATP molecule are split. Approximately 40% of the body's creatine stores are free creatine (Cr).There are thousands of different supplements on on the market. There are several though that are very useful. I can gain 5 kg of muscle in just two weeks using creatine. I have been using multivitamin supplements and vitamin B supplements for 20 years. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Creatine is the most popular and commonly used sports supplement available today. arginine. Creatine phosphate is "split" to yield the phosphate portion of the molecule. or adenosine triphosphate. is through CP. Creatine is also a very good supplement for gaining muscle mass. ATP. liver. The energy released by breaking this bond powers the contraction of the muscle. There are several methods by which the body rebuilds ATP. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. the cell can no longer contract. This process takes place in the kidneys. . When a muscle is required to contract. is the "power" that drives muscular energetics. There are many different varieties of whey protein. The typical male adult processes 2 grams of creatine per day. For the majority of the population. mainly found in red meat. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. yielding ADP (adenosine-diphosphate). The fastest method. turning it back to ATP. and methionine. Creatine works by increasing the water volume within your muscle cells. the body must use other methods to replenish ATP. while the remaining 60% is stored in form of creatine phosphate (CP). This phosphate portion bonds to the ADP. Some of which perhaps are not particularly useful. and pancreas.
So if you weight 200 pounds.03. Experts say in the "loading phase". you should be consuming . Follow along closely. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. this could get confusing! Not really. The periods are brief because the ability of a cell to store CP is limited. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.Supplementation with creatine increases Cr and CP within the muscle. therefore the body will quickly move to other methods of replenishing ATP. However. In other words. you must use your creatine regularly instead of sporadically for it to be effective. Creatine is safe for most everyone to take with the exception of people with renal issues. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. It can also delay fatigue during repeated workouts. You can also calculate creatine dosage according to body weight and mass. Essentially. There are two way to decide what dosage of creatine you should take.3 grams of creatine per kilogram of body weight. Creatine is also thought to increase the body's aerobic abilities. In the "loading phase" which is where you begin adding creatine to your diet. it's recommended that you stick to 5 grams per day. Glutamine . 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. 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. allowing further capacity to regenerate ATP. the formula would look like this: 1 lb divided by 2. After that. so you would require 2. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle.3 = 27 grams of creatine per day After the loading phase. Many people like to take their creatine in a shake as it most often comes in the form of powder. though. the dosage is 20 grams a day for five to seven days.7 grams in the maintenance phase. your weight is multiplied by . the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise.2 kg multiplied by .
Under normal conditions. during times of stress. This includes stress that the body is under during periods of exercise. If you have too little glutamine in your system. Protein is what makes up and maintains most of the stuff in our bodies. Protein has been shown to have the best effects on the body when combined with carbohydrates. It is the single most important nutrient in a body building regimen. prevent sore muscles. you'll need both creatine and glutamine alike. Two to three grams has been found to help symptoms of queasiness. and stomach tissues. Much of your protein will come from your diet. liver. so you'll want to take it with milk or in a shake. However. glutamine reserves are depleted and must be replenished through supplementation. our body can produce more than enough. The remainder is in the lung. it usually comes in powder form. but if you really want to grow your body mass. Again.5 to 7 grams of glutamine daily which is found in animal and plant proteins. brain. Of course. it can result in muscle loss. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Over 60% of our amino acids come in the form of glutamine. The typical American diet provides 3. Protein The importance of protein to a body builder is a no-brainer.Another popular supplement among body builders is glutamine. Many people are choosing to supplement daily due to the long growing list of benefits. repairs and builds muscle and can induce levels of growth hormone found in the body. increasing protein through weight gainers or protein powders is necessary. If you want to build a ripped body. . Research shows levels of supplementation from 2 to 40 grams daily. This two to three gram dosage used post workout builds protein. Glutamine is a nonessential amino acid that is produced naturally by the body. and speed up growth hormone production. Sixty percent of glutamine is found in the skeletal muscles. You have to have a positive nitrogen balance in order to gain muscle mass. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. promote healing. Glutamine is also thought to prevent sickness.
Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. The release of nitric oxide creates surges of blood flow. As we said before. delivery of nutrients to skeletal muscle and a reduction in blood pressure. which in turn leads to increased blood flow. and should be taken in the manufacturer's recommended dosage. when a muscle contracts and blood vessels dilate. It also supplies the most amino acids that bodybuilders use. a key molecule manufactured by the body. Its unfortunate high cost however makes me advise you to use it sparingly. When on low-carb diets whey can function as an alternate source of energy. and will dissipate shortly after you complete your workout. As with creatine. and increases strength along with stamina. so you can take it in a shake just like with other powdered supplements. oxygen transport. Nitric Oxide is present for a brief moment. So whey is the best protein.The best type of protein supplement on the market is whey protein because it is the highest yield. causes vasodilation (an expansion of the internal diameter of blood vessels). This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. sparing hard-earned muscle protein and glutamine stores within the body. Whey is the best investment because of its capacity as a postworkout recovery supplement. . Nitric oxide promotes extended ability to life weights. Whey protein is the only choice when on a diet however. low-fat milk. It often comes in pill form. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. 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. If not. it's good to combine your protein with some form of carbohydrate for maximum results. ice cream. It also signals muscle growth. speeds recovery. Many body builders take nitric oxide for a variety of reasons. You can also add in some fruit for flavor. especially on a diet. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. and olive oil. the best time to take your protein supplement is post-workout. Nitric Oxide. Nitric oxide also comes in powder form as well. which is the muscle pump we are familiar with. Combine the powder with some eggs. Unfortunately this pump is only temporary.
this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. 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. cancer. All steroids eventually change to estrogen which causes feminization in men. They are used in treating a variety of health problems including AIDS. and low sperm count. especially if you use them together synergistically. a decrease in libido. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. and other serious diseases. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. so it's good for your brain. They help the body fight the ill effects of these diseases and promote healing. 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. However. steroids have some serious health implications when taken for reasons other than therapeutic. Steroids increase testosterone production which can lead to overly aggressive behavior. They also enhance performance making a person stronger and extending their stamina. But those are the only ones I prefer to take apart from ginko biloba. general energy and well-being. Using the supplements mentioned you'll see some results quickly. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. you can take. complexion. Steroids do have some advantages. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. and in many places. They can cause serious liver damage and even lead to liver failure. That causes an enlargement of the breasts along with an increase in fatty deposits. but they are used by body builders all over the world. However. Ginko is great for circulation. . Both of these substances are highly controversial.There are many other supplements. they are illegal. which is known as stacking .
It controls the way that you perform each action. a massage or soak in a hot pool will reduce the feelings of fatigue. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. They can make you bigger quicker. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. At these times a good sauna.Growth hormones stimulate the elements in the body that make muscles grow. . but more and more women are getting interested in it as well. A Healthy Emotional Life As you can assume. though. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. You can get huge. but many body builders take them to basically tell their muscles to get bigger. your mind is a powerful tool and it helps you through each step of your day. You will still need to take time to rest though. 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. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. They can be dangerous. Body building has long been thought of as a man's sport. MENTAL TRAINING Mind Fitness. They are naturally produced by the body. Following is a list of recuperation techniques and a description of them. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. as well. perhaps it's better to cut down on the workouts and allow for your body to recuperate. Even using various methods to help your body recover. it still takes time. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions.
performing mental tasks and you need to be able to conquer problems effectively. There are many different ways that this can happen. you need to exercise your mind. several key things must play a role. the good news is that this can be one of the easier steps to take in total health and wellness if you allow it to be. In addition. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. the importance of having a healthy brain is very evident. for many people living in today's hectic lifestyle. First. In fact. A Healthy Brain With the onset of Alzheimer's happening to more and more people. Let's get started by learning what exactly is healthy and what may not be the best choice for your overall health and well being. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. you need to be able to effectively deal with it and then to move on. What's Healthy? For your mind to be in a healthy state. there is evidence that says that you can actually push off the onset by some time if you do the right things. While life affects each one of us.Yet. such as a death or deception. challenged and attentive is essential to your well being and this fight. including the simple fact that you may have to battle illnesses more often and with greater intensity. Keeping your mind active. your body's health is directly related. Although you may be wondering just how you can control your minds fitness. you need to be fully capable of thinking clearly. There are many various ways that you can improve your emotional state by learning how . believe it or not. there are many ways that your mind's fitness may not be the right level that it should be. When you are emotionally or mentally unfit. plays a significant role in the quality of life and the longevity that you have in your life. For example. For this particular battle. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. The mind's health is quite an important aspect and. should something emotionally troubling happen to you. Emotional health is an important battle that everyone must strive to improve. it's anything but easy to make it through the day without dealing with some type of stress or pressure.
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. Sometimes it may be important to remove the stressors from your life. too. but that's not a common occurrence. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. It can lead to various health issues physically. 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. .to react to critical situations. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. but it also causes all types of physical problems for those struggling with it. mentally unstable and unfit. It can help you to tackle even challenging tasks with more ease and with success. Those that are spiritually fit. Indeed. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. you may think that you have nothing to worry about. mental turmoil and even times when they are so stressed that they can not function properly. you can consider them. and you. most people go through stages of depression. the right social activity is one way to improve your emotional health. Where Are You Now? When it comes to determining how mentally fit you are. But. For those that do believe in a Higher Power. While there isn't always a need to be religious or spiritual. During these times. of course. Not only does it pull you down through causing large amounts of emotional trauma. you do all that you need to do and there's nothing limiting you. too. Believe it or not. After all. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. This is a personal decision. learning to effectively manage stress is important. While you can't take away everything in your life that causes stress. Spiritual well being is a critical factor in maintaining your health. it can often play a role in the way that you see your life as well as in your emotional state of mind.
Do you feel anxiety. stress and angry often? What does it feel like and how intense does it get? 5. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. For example. then you should be considering the vast number of mind fitness needs you may have. Do you have physical pain that is not the result of an injury? This could be stress related! 2. For the most part. Emotional eating is eating when things go bad. Do you struggle to make the goals that you set for yourself? 4. or are eating whenever you feel like it. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. this is one of the prime reasons that they are overweight or unhealthy in their diets. . too. For many millions of people. ask yourself these questions. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. While you may not want to do this. although you may not realize it. It's easy to go to the food to get the satisfaction that you need. Improving the fitness of your mind not only improves your daily life but increases your longevity. To determine where you stand in mind fitness. Be honest. 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. 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.Yes. Yet this is a dangerous situation. If you have trouble sleep. Do you hate the life that you are leading. it hurts to hear but just like your body goes through illness. 1. consider this scenario that happens over the span of time. 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. now. While food never used to be so readily available. your mind can be struggling at the same time. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction.
your self esteem drops. You aren't any good. Emotional eating is one of the hardest cycles to break. you almost purposely make the situation worse by eating bad. Incorporate as many of these things into your life as you can. As your self esteem drops. Just look at you. and you'll see differences in the way that you feel and the way that you see the world. it's also one of the worst things you can do for both your physical and your mental health state. In fact. You decide you need a big. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. yet if left intact.these are all things that people end up saying to themselves when they are emotionally depleted. you hate your job so much that the only thing that makes it feel better is eating something bad for you. A health self esteem is one that's confident but not overly macho. . You should be able to feel confident in the decisions that you make and in the way that your life is moving. you didn't do the job right..You begin by getting stressed at work. You then find yourself dealing with pressure from the boss. The first step in fighting the way that food makes you feel. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. you are not fitting well into your clothing. is to recognize that there is a connection between the way that you feel and the way that you eat. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. Soon. You become upset at yourself. You are a failure. which includes emotional eating. In just a bit we'll talk about some of the ways that you can have good mind fitness. 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. though. 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. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating... You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Soon. Now. You can't make the right decisions. the pounds are creeping onto your hips. you find yourself in even more problems. fatty lunch. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen.
take care of the way that they look and those that do things for themselves are the most confident people out there. Just putting on a beautiful outfit can make you feel good about yourself. Learn to take criticism positively. If your boss says that the job wasn't good enough. at least one time per week. Commit to going out and having fun. work on improving them if you can and then do the best job that you can overall. Then.Accept those. That means taking on the challenges that come up between people. Don't assume that they will always be there when you need them. ask what you could have improved on for next time. Getting down on yourself because someone doesn't like the job you did isn't okay. Build A Social Network A social network is a very important to your well being. In addition. Don't take friends for granted because they won't be there when you need them the most. If you are married. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. You should always strive for a lifestyle that's positive with those in your family and your friends. even when you don't pay attention to them otherwise. This allows your mind to repair damage and it allows you to improve your network of friends. its fun to have people around too! But. Let's face. whatever way is fun to you. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. that relationship alone will be one that you have to work on. Although challenging. Getting away or even just finding time to play a board game is essential. In part of that comes the fact that if you want to have family and friends you . you need to be able to say. both physically and mentally. Those that have people around them to support them do well in many more aspects of their lives. how can you build a social network of people that you can rely on? Make time for those that you already have. "Hey. Relationships take time and work. learn how to accept compliments and to take criticism. 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 dress well. working through them and then letting them go.
Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. too. Here's a quick look at the changes that you can make today that will increase your mind's power later and throughout your life. To help remedy stress. a physical activity. find an outlet. always keep yourself learning. getting the answers and working at it helps to improve the brain's function. Asking questions. or some other thing that really brings you happiness is necessary to have. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. A hobby. Stress affects your ability to function properly. If the situations that you are in provide you with high levels of stress. For starters. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. use your brain power! You don't have to do any type of exercise with your brain physically of course. You should also use challenges to help power you through your day and your life. Your Overall Mental Fitness Plan So. You need to find something that you love to do. allowing you to fend off Alzheimer's and other conditions like it. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. Managing Stress Its not easy job. . Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Learning new things keeps the mind active and that means health. physical risks and puts your entire well being at risk for emotional breakdown. now you have it! You know what to do to make your lifestyle improved through these changes. You'll feel good about life and your social network.need to be a friend. It hinders you throughout your life by causing unhealthy living situations. there are many things that you can do. but mentally you do! For starters. by relieving stress. it is important for you to find solutions to those problems. 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. but you have to do it! Stress is one of the largest problems in health today.
Keep your self esteem positive. Make changes like these today and see results today. Improve your social network to reduce stress and to improve your quality of life.1. If you can't think of anything. but feeling good about yourself is a must for overall health. smoking. You probably already know the risks of what these things can do to your life. 2. For example. Improve your stress levels and see physical. It also helps to make it through difficult times when you have someone by your side. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. learn something new. Drinking And Drugs Each of those three things. 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. drinking and drugs. Do things that are enjoyable to you. There are no ifs about it. Unlike the other chapters. Working on this is hard. Improve your brain's fitness by challenging it through new adventures. mental and emotional benefits right away. Smoking. Lifestyle Fitness. . and physical fitness increases. You Are What You Do. Improve them. smoking will eat away at your lungs and will cause cancer. 4. but you may not realize the extent at which it takes to improve them. Too Your lifestyle is the way that you live your life. continuous learning and through challenges of all types. they are not everything. Each decision you make throughout the course of the day plays a role in your fitness. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. this one will be structured a bit different. 3. is a problem for your health and your ability to make it through the life you have. 5. It will cause cancer eventually in your lungs.
you put your life at risk and you destroy the organs in your body. Your lifestyle fitness requires that you get quality sleep each night. When you quit early enough. you destroy your body slowly and methodically. refresh and give yourself the best chance at improving tomorrow. To improve your lifestyle and to extend your life. Stress hurts more. though. It's a time to restart. your stress levels DO go down and you can feel better about the life you are living. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. You need this time for your mind to. Sleep Do you sleep ? No. your energy increases. 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. others can't. you need to remove these problems from it. Why is sleep so important ? There are actually several reasons. then you aren't getting the right amount of sleep for health. physical ailments hinder you more when you don't get enough sleep. For one. It's the way that your mind works through problems. Drinking and drugs are just as bad. 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. You will find that your health increases. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. They aren't able to improve the level at which they can function and they make bad mistakes. Smoking and drugs are simply a no no. This can only happen if you stop soon enough. Some damage can be fixed through healing over time. find a method to stop smoking and do it. Those that don't get enough sleep are not capable of performing at their best physical or mental level. If you are facing problems with insomnia or are struggling to get to sleep. smoking is something that you can stop. talk to your doctor about it. You kill brain cells. but the . sleep is the body's time to relax and to recoup what it's done all day.But. To improve your fitness.Rest is one of the most overlooked parts of an exercise regimen. There may be an underlying medical condition that could be causing it. your body can repair the damage that you have done to your lungs.
Not only will the caffeine keep you awake. • Establish both a regular sleep cycle as well as a pre-sleep routine. You're better off waiting until the next day when your body has been given proper rest. According to the Journal of Applied Sports Science. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Just as you'd never head to the gym after drinking a few beers at your local tavern. your body is doing exactly what you have been asking it to do during your workouts . Some people disagree with this theory. which is above the legal driving limit in most states. Working out in this state has its obvious downside. though. Muscle adaptation and growth often occurs at night. your lack of muscular coordination places you at a much higher risk for injury. If you work up a sweat before trying to sleep.build muscle. but if you go to bed on an empty stomach. • Try having a light snack before bedtime. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. .reality is it is actually a quite important principle. you start to feel sleepy. For starters. it can distract from your ability to fall asleep. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. you should never work out after not sleeping the night before. Make sure this snack is light. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. During the suspended state of animation you are in. • Get at least eight hours of quality sleep per night. Lack of sleep can have an intoxicating effect on your body. Try having some white noise in the room like a fan running. As your body temperature lowers. • Don't drink a lot of fluids before sleep. but you'll have to use the bathroom more often as well which will disturb your sleep. This will help you signal your body that it's time to think about resting. Body temperature has a huge effect on our ability to fall asleep.096. • Keep your bedroom dark and cool. especially tea or coffee.
but the majority of this happens while the body is at rest. . Growth hormones are very important in increasing muscle mass. Just think of the role that money plays in your everyday life. but it really can be. stress causes a wide range of health concerns for your body. • Don't eat before bed. there are many ways that you can overcome them. Just as sleep will give you more energy. healthy lifestyle.While your body is sleeping. your marriage. Your body can recover and repair any damage you did during the day while you are at rest. Money is one of the largest causes of stress in people every single day. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. your body's synthesis of protein increases. If you are having problems with sleeping. You worry about money and end up facing financial hardships that move into your work life. This is what makes you grow. your home life. • Don't do stimulating things before bed such as watching television or working on a project. growth hormones are also released. but it is something to make part of your overall guide to living a long. As you know. it is also vital in helping your body recover and ultimately grow like you want it to. at least two hours beforehand. During a workout. A majority of growth hormones are also released when the body is in the sleep state. 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. Financial fitness isn't something that we'll stress for too long here. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of.
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.
Here are a few you should really check out: • www. In researching this book. as well as pictures of people who have made amazing transformations through a body building program.getbig. • www. You will find more information than you could have ever hoped for on this website including tips on nutrition. but it's free.com This is another super website where you can find tips and tricks about how to maximize your workout.com This site is nothing less than amazing. • www. You will get the most information by joining their website. and ways to prepare yourself for competition. You will find a whole new world opening up around you! . sample workout plans. These are only a few resources you can check out as you begin your body building quest.bodybuilder. Ask around when you are in the gym. The Internet is another invaluable resource for body building information. this author depended on several of these websites for information. and it will open you up to all sorts of insights into this great sport. Look around you and find what works for you.abcbodybuilding.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. where to find supplements. contest schedules and results. or network with others in social settings.Nothing can really compare to personal advice and guidance.