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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
That's costly to you. but when you look at this as your body. Others may be recovering from an illness or injury. because it's a habit. you likely hated it. When you were three you were probably taught to brush your teeth. then. . it is a matter of staying healthy as long as possible. Let's make fitness fun. weeks.Imagine walking alone at night and really feeling safe because you are physically strong. for example you don't change the oil in it. That's what we want you to think of when you think of fitness. But. Sorry if I sound overly patronising. you are shaving away days. When each part of the machine is cared for. but remember that fitness is something that you can get into the habit of doing which makes it easy. Fitness is not something that you have to struggle with. Fitness is an essential part of life. If it isn't taken care of. you cut several years off the life of the car. all of my friends. If a car. once you learned how to do it. then. Do you worry about brushing your teeth today? No. it will last many years longer. Your body is designed to work as a machine. "What am I staying in shape for?" To each person.) Fitness is about SURVIVAL. is well maintained for many years. it became something that you didn't think twice about. this will be something different. You may ask. trust me on this from a guy that used to smoke two packs of cigarrettes per day. You'll learn many things that you'll be able to implement immediately to start experiencing success. and even years off of your life when you don't take care of your machine (your body. Really. Well I can go on about the benefits of fitness and will do so later in this book. When you were learning how to do them. When the machine is neglected either in part or in the whole. For most. for example. Others may need a certain level of fitness for their employment.That's what gives me the POWER to SUCCEED. Imagine having a greatly increased sex drive. it can be that simple to be healthy. everything but so long as I am still fit and strong and healthy . then the machine won't run well and eventually won't run at all. the entire machine works the best that it can. You could take all of my money. Fitness is a term that is used to help define the ability to stay in the best physical shape. You learned to put your clothes on.
You'll find excuses about not doing it. if you have the will power to save your life by sacrificing for just a few weeks. the first weeks of learning to be fit and staying healthy will be the hardest. You'll dread it. this is painless. You will be sore and tired. For me it's a bit of belly fat.Overcome the initial procrastination. you'll see that fitness can be easily mastered by you. It's just something that you do. That's not true. The same applies to experienced athletes that must alter or increase the training in a specific area . You'll claim that getting fit is just too hard. What do you see? If you are unhappy about any part of your body or training. Don't worry.such as a weight lifter adding cardio to beat belly fat. IT WONT BE EASY AT FIRST. Nevertheless. Our first goal is to determine where you stand right now. You just can't give up what you love. Granted. but it may hurt your ego a bit to do it. . it's an important first step. In fact. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. chances are good that area of your body is bothering you because it's an unhealthy area.
There are several tools that you need to use to determine your health level currently. Its important to do this to more firmy establish and prioritise your fitness goals. the more prone to health risks you are. .this is part of the goal setting process. You need to use them to understand exactly where you stand right now. this is generally 120 to 139/80 to 89. but it needs to be in a certain range to be healthy. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. You can find calculators for many of these available to you free of charge on the web. 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. Ask your doctor where your blood pressure is. You need to begin by understanding that change needs to happen. Experinced athletes should also do a realistic self review . For adults. The higher this number is. You need this number to be there.Here are some questions for you beginners to ask to determine where you stand right now. • 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. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body.
causing difficulty for each organ there. . Those that have a large midsection are the most prone to heart problems. This is an important piece of information because of how vital it is to your health. ideally. These three things are critical elements for you to take into consideration when considering where you stand right now.What To Start With To get started with fitness. The fat that is here will push into your body.• Ideal Weight: In comparison to your height and body structure. the fat here is likely to be what kills you. your lungs and even your heart are suppressed. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. Beginners . Those that have a larger midsection are most prone to health risks. Your kidneys. Your waist is important because it is the indication on your body of your potential health risk. there's much more for you to consider. start by getting through these basic first steps. But. your ideal weight is the weight that you should be. In effect. if you are overweight.
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. Get your weight. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Stand up straight. This will be your indication of your weight loss and health improvement. and to work on first. Write them down and post them in several locations in your home. Do it the same time and same way every time you weigh yourself. It's going to come down and that will be quite rewarding! 4. . Calculate your BMI. Meet with your doctor to talk about your overall health. to improve on. Ask him for measurements of your blood pressure. Do this at home on a well programmed scale. 3. Measure your waist. You need this to see just how unhealthy you are currently. Set your goals. Pull up your shirt. suck in your gut and measure at your belly button all the way around using a tape measure. not at your doctor's office. 2. Determine that you are healthy enough physically to begin improving through diet and exercise.1. 5.
People with some experience under the belt will need to examine their flexibility. For others. I got into it because I was a drug addict. strength etc. you need to take into consideration the fact that overall health is in fact important to improve. Many people are still at risk for high blood pressure. you can begin to improve your health. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . or giving up some addiction or bad habits. For others it will be less dramatic. Although many people start looking into fitness because they want to lose weight. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. that's great! You are one step closer to being healthy. that's not to say that you don't have health problems beyond that level. inflamation syndrome. Therefore. I was very ill and thin. By understanding where you stand on these factors above. If you don't think that you need to lose weight. For many that will mean losing weight. There's much to learn and improve on for most of us. high cholesterol as well as other concerns even though they aren't technically overweight. What You Will Learn So. But. that will mean improving other qualities of your life. For me the impression made in the initial months was very strong because I made much progress in this time.Now that you have this done. I'll point you in the direction of improving your overall health. Cardio Vascular fitness level. With fitness everyday is a new beginning so you can always review your progress and set new goals. 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. Throughout this book.
General Health: First things first. . Many of you will be fighting with some bad habits. That means insuring that your overall life is healthy in regards to the life that you lead. and even fun. we'll tackle what the healthy standard is. especially of course if you are too fat. Since your body is likely to be your largest factor impacting your life. ways. it doesn't do much good if you don't eat the right foods. The longest i went without sleep in the army was 5 days and 4 nights . help you to understand where you are and then help you to get to the goals that you have. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. though. Its simply not true. Most of us need 7-9 hrs sleep everyday. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. While your body must be maintained as much as possible for health. Because each plays a role in your overall health. for example. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. but 7-9 hrs is optimal. But giving up serious vices is not easy and you are well advised to get professional medical advice. I say hogwash and current medical research says the same. each aspect is just as important as the next. Throughout each of these aspects. we mean making sure you are emotionally and mentally fit. we'll teach you how to improve your life through easy.some say they only need 4-6 hrs. 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. smoking or drug use. Emotional stability is critical to overall health. GET ENOUGH SLEEP !!! Sleep . isn't enough if you aren't eating the right foods even if you are losing weight. Remember. When i was in the army they were very keen on sleep deprivation. the goal is to improve your stress level. we will start there. With your mind fitness. They used to tell us alot of bull that 6 hrs is sufficient.Each of these aspects is very important. I normally need 9 if I'm training and eating heavily. Namely alcohol. Losing weight. Those with eating disorders can also benefit from physical conditioning. Sure you can function on less or more. With lifestyle fitness. I know your situation. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time.
I recommend you go to a good doctor and just get a general check up. the time has come to improve the way that machine is working. I cover diet in another section because its very important.if its unhealthy. delivering fuel to it so that it can perform its duty. give up the vices like drink and smoking. Stress and recuperation are also critically important and are covered in another section of their own. This is so you can see the improvements in coming weeks and months. Change your diet . get 7-9 hrs sleep every night. . In fact if you are looking at changing your body composition I dare you to do before and after shots. This means physically. Each part of your body functions well because of the support that other parts play. Not only will you feel great but you will have medical proof. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well.So. Your body is a well designed machine. actually. Your heart pumps oxygen rich blood to each cell in your body. Your brain keeps everything working. Your lungs supply your heart with the necessary oxygen. even those things that you don't think about doing like your heart beating and your lungs breathing.
it goes further than this. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. we need to address your body's ability to do what it needs to through being physically capable. too.Go to the library and read as much as you can on health and physiology. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. While your diet is something for the a later section. You should understand how well your body is working. You cant do that without the information in your head and I cant teach you everything in just one book. the body had to do what it needed to so that you could stay alive. Your muscles are necessary for functioning but they have been built to be used. Your job is to give your body what it needs to continue to perform correctly. too. Keep a log of this information so that you can see your progression. this could be a potential problem that needs to be considered. You may not physically be able to exercise . If you have problems with your legs. the same day at the same time each week. Yet. It would store food in fat so that when there wasn't enough food available. You should weekly weigh yourself. 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. If you don't work hard. Your body is used to providing your muscles with the fuel that they need to work hard. you should address these specific concerns. What some people don't realize is why their body has developed as it has. If you are overweight. What's Healthy? As we mentioned early. Your weight. chances are good that your heart has been affected by it. That way. you can improve your overall health and then improve upon your situation by knowing how to. it's important for you to know where you stand health wise. You shouldn't skip this step. these fat reserves could be used. not to sit idle. That means taking the measurements that we've listed. Where Are You at? As we've mentioned. your arms or anything else. your blood pressure and your body mass index are good indications of your overall health. your body can't maintain a healthy muscle mass. your neck. Well back in the time of the cave man. to know what level of fitness your body is in.
but remember your body is built to be used. 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. As he became more popular. He became so successful. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. pains or weight problems. the sport of body building has been around for quite some time. and body building supplements are at an all-time level of performance. Using your muscles and strengthening them are vital to improving health and fitness. he was credited with the invention of the first exercise equipment marketed to the masses. not to sit in a chair at a desk all day. the man known as the "father of bodybuilding". he created several businesses around his fame and was among the first people to market body building products bearing his name. Gyms are big business. In actuality. This competition was the basis for many . one step at a time. that's a great sign. Our overall plan to improving your body's fitness level is through exercise. Again. It's a hard realization. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. personal trainers are making a tidy living helping people stay fit. Exercise is something that some people hate and others love.to a certain level. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. chances are good that you aren't getting enough exercise and fitness into your life anyway. even if you aren't overweight. If you aren't having any physical limitations. Its not easy thing to do at first. look at your body in other manners to determine what you can improve on. Now. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Even an overall fit person can often improve their body's fitness through improving their body's makeup. 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. But. coupled with the other fitness elements later throughout this book. Understanding where you are is difficult for many at first. but it will get easier. its going to improve. it's not the permanent solution. In the late 19th century.
Training techniques were improved. men around the world were inspired to become bigger in their physique. there can be a lot to learn. nutrition was focused on more than ever. . body building has just grown in popularity becoming almost an obsession for many people. Olympia competition that remains the most popular body building contest to date. and more aggressive in their behavior. but you'll need some information first.others to follow including the Mr. Women have started to take an interest in honing their bodies. and body building equipment evolved into an effective means for working muscles in ways never thought of before. This book will guide you through some of the basics to get you started. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. you heard of him right ? Through the years. In 1970. When World War II broke out. stronger. Of course. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. nothing will compare to actually getting to the gym and lifting those weights. and the sport has evolved into a real competitive arena.
But its a nerve reflex that prevents you. If done in the right way the two are complimentary. The nervous system prevents this from happening (thank heavens). Aerobics can improve muscle function and growth.can you do the splits ? Probably not. The three things of most interest to us in biochemistry are nutrients. Components of Fitness Physical fitness is the ability to function effectively in physical work. consider this . Deeply tied in with all of this are your biocemistry and your nervous system. There is aerobic training which is best for cardio respiratory improvement and fat loss. hormones and waste products in the blood such as lactic acid. The components of physical fitness are as follows: Cardio respiratory endurance . Your body works with a natural cyclic rythym. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. . By training. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. By balancing your training and recuperation you can optimize your biochemistry. The nervous sytem is quite remarkable.Exercise Physiology Lets cover some basics about physical training. Your workout routines. After a while you will develop a natural sense for this. 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. Especially with the training and recuperation.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Diet also has a significant influence over biochemistry. Anerobics can aid the cardio system and reduce fat. and other activities and still have enough energy left over to handle any emergencies which may arise. But you can raise one leg out to the side at 90 degree's i bet (everybody can). diet. supplimentation and recuperation should all fit in with your optimal body routine. If you can do it with one. Nothing else. 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. training. then there is anerobic which is great for muscle and bone growth and strength. Well guess what.
"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. detracts from appearance. from the Olympic-caliber athlete to the weekend jogger.the ability to move the joints (for example. Muscular endurance . progressive training. Regularity is also important in resting. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Time. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. sleeping. Excessive body fat detracts from the other fitness components.the greatest amount of force a muscle or muscle group can exert in a single effort. The principles of exercise apply to everyone at all levels of physical training. agility. To achieve a training effect. Infrequent exercise can do more harm than good.the amount of body fat an athlete has in comparison to his total body mass.and following a good diet. eye-hand coordination. and negatively affects one's health.Muscular strength . Appropriate training can improve these factors within the limits of each athletes potential. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. Progression.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. reduces performance. elbow. Flexibility . Intensity. muscle power. . One should strive to exercise each of the first four fitness components at least three times a week. 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. a person must exercise often. normal range of motion. and Type. and eye-foot coordination are classified as components of "motor" fitness. Body composition . Factors such as speed.
Personally I have a cardio workout at the warmup stage. and Type. Ideally. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. it does not improve a 2-mile-run time as much as a running program does. Recovery. goals and motivation. then I do my weight training and perform stretches between my weight exercises. Specificity. muscle endurance. however. athletes should have at least three strength-training sessions per week. muscle strength. at least three exercise sessions for cardio fitness. FITT Factors Certain factors must be part of any fitness training program for it to be successful. 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. athlets become better runners if their training emphasizes running. Thus. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. especially when training for strength and/or muscle endurance. a program should include activities that address all the fitness components. Overload.since overemphasizing any one of them may hurt the others. For optimal results. For example. Training must be geared toward specific goals.you must strive to conduct 5 days of physical training per week. Another way to allow recovery is to alternate the muscle groups exercised every other day. Three physical activity periods a week. Variety. strength. Time. You will find that you can experiment and find the optimal routine for your metabolism.Balance. and flexibility training will not improve any of these three components. The acronym FITT makes it easier to remember them. and flexibility should be performed each week to improve fitness levels. with only one session each of cardiorespiratory. time. . for example. Although swimming is great exercise. to obtain maximum gains in muscular strength. These factors are Frequency.Intensity. Providing a variety of activities reduces boredom and increasesmotivation and progress. To be effective.
all components of fitness can be developed using a three-day-per-week schedule. By training continuously in this manner. and Tuesday and Thursday are devoted to muscle endurance and strength. Wednesday. you may also choose to run on Tuesday and Thursday. and those that exceed 90 percent HRR can be dangerous. Wednesday. .and Friday are devoted to cardio fitness. Depending on the time available for each session and the way training sessions are conducted. it is the factor many units ignore. 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. The following training program serves as an example. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Wednesday. INTENSITY Intensity is related to how hard one exercises. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. For example. and Friday. Stretching exercises are done in every training session to enhance flexibility. and Friday. The more energy expended per unit of time. the greater the intensity of the exercise. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery.With some planning. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. However. a five-day-per-week program is much better than three per week. Unfortunately. when coupled with good nutrition. Monday. During the second week. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. if you have a hard run on Monday. 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. In the first week. However. and cardio fitness is trained on Tuesday and Thursday. Such programs. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. will help keep you super fit. 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).
A athlete determines his estimated maximum heart rate by subtracting his age from 220. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. one can be sure that the intensity is enough to improve his cardio fitness level. A person using this method may exercise at an intensity which is not high enough to cause a training effect. the group run will be too intense for some and not intense enough for others. if he is in reasonably good shape. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. Thus. the THR is figured using the estimated maximal heart rate. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. if he is in excellent physical condition. he could start at 85 percent of his HRR. an appropriate THR or intensity can be prescribed. if he is in relatively good shape. One's ability to monitor the heart rate is the key to success in cr training. By determining one's maximum heart rate. . at 60 percent HRR. and. at 90 percent MHR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. graphic$$$$$$ When using the MHR method. For example. and relative conditioning level. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. and. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. For example. if he is in excellent shape. at 70 percent HRR. he can determine which percentage of HRR is a good starting point for him. resting heart rate. As a result. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). With this information. a 20. a person who is in poor shape should exercise at 70 percent of his MHR. one must compensate for its built-in weakness. If a athlete knows his general level of cardio vascular fitness.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). graphic$$$$$$ Percent MHR Method With this method. at 80 percent MHR. To compensate for this. if he is in poor shape.
he should know his THR (the heart rate at which he needs to exercise to get a training effect).83 or 27) if he is exercising at the right intensity. the product obtained by multiplying 0. muscles.7 BPM is rounded off to give a THR of 161 BPM. and the heart rate will have leveled off. or maintain. During the 10. the athlete should get a count of 27 beats (161/6= 26. In summary.) Yet another way is to place the hand over the heart and count the number ofheart beats. as in the example. Exercising at any lower percentage of HRR does not give the heart. he must exercise harder to increase his pulse to the THR. (See Figure 2-lB. Thus. When 91. the percentage (70 percent in this example) is converted to the decimal form (0. As shown.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. and immediately after exercising. At this time. . This will let him determine if his training intensity is high enough to improve his cr fitness level. These arteries are located to the left and right of the Adam's apple. In this case. Before anyone begins aerobic training.7 results.70 and 131 is 91. For example. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.70) before it is multiplied by the HRR. and lungs an adequate training stimulus.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. (See Figure 2-1 C. the value is rounded off to the nearest whole number. 160. the athlete should monitor his heart rate.second period. (See Figure 2-1A. The result is then added to the resting heart rate (RHR) to get the THR. an adequate level of fitness. When the calculations produce a fraction of a heart beat. He should count his pulse for 10 seconds. particularly if they cannot find more than 20 minutes for cr exercise. the body will usually have reached a "Steady State" after five minutes of exercise.7 is added to the RHR of 69.7.) During aerobic exercise. To determine the RHR. use the THR of 161 BPM figured above. then multiply this by six to get his heart rate for one minute. a THR of 160. place the tip of the third finger lightly over one of the carotid arteries in the neck. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. or to see if one is within the THR during and right after exercise. If his pulse rate is below the THR.
If not. TYPE First we will discuss aerobic training. In this type of training. the athlete must train for at least 20 to 30 minutes at his THR. an athlete can easily find his own THR just by knowing his age and general fitness level. since one missed beat during the 10-second count. multiplied by six. then start with a basic program. during aerobic 70 percent HRR. gives an error of six BPM. a 40-year-old athlete with a low fitness level should. your body will work to improve its function by improving how much work your heart can do. For example. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. or duration. Walking is a great place to start. the less intense the activity. If he takes only one pulse check. Here are some tips for you to get in aerobic training.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. TIME Time. . he should do it five minutes into the workout. Another way to gauge exercise intensity is "perceived exertion. Using this figure. He should count as accurately as possible. To improve cr fitness. the longer the required duration. A athlete who maintains his THR throughout a 20.If his pulse is abovethe THR. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. refers to how long one exercises. • Start with basic aerobics and work up as your tolerance increases. It is inversely related to intensity. The more intense the activity. He should check his exercise and post exercise pulse rate at least once each workout. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. talk to your doctor. the shorter the time needed to produce or maintain a training effect. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. To find out if you have any limitations." This method relies on how difficult the exercise seems to be.
Rope skipping. -Tennis (singles).Rowing.Walking (vigorous). . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. playing your favorite sport. . though.) -Racquetball (singles). . . running.Swimming. You should try to increase this to 30 minutes three times per week. as soon as your body allows for it. .Skiing (cross-country). . -Handball (singles).Running.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . • Move on to more aerobic style exercises. Swimming. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. .Exercising to music. . and other physical activities are perfect for aerobics.Road marching. They must also be of sufficient duration and intensity (60 to 90 percent HRR).Bicycling (stationary). .Jogging. Your goal is to start with 10 minutes of continuous aerobics three times a week.Bicycling (road/street). . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .Stair climbing. elliptical machines. . bike riding. SECONDARY (Done with partners or opponents of equal or greater ability. -Basketball (full court).
It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . the faster the arm action. 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. to do this safely. A well-conditioned athlete can run five to six times a week. knees. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. (cross-body arm movements waste energy. Proper warm-up and cool-down. Every activity has its drawbacks and you must weigh the advantages and disadvantages. he should do two things: 1) gradually buildup to running that frequently. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. The elbows are bent so the forearms are relaxed and held loosely at waist level. Besides learning running techniques. The faster the run. and. and the feet strike on the heel and push off at the big toe.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness.) The toes point straight ahead. Some athletes may need instruction to improve their running ability. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. help prevent injuries. and legs. ankles. The arms swing naturally from front to rear in straight lines. However. INTERVAL TRAINING Interval training also works the cardiorespiratory system. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. 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. I prefer the rowing machine as It can avoid injuries associated with running. The most common injuries result from running and occur to the feet. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. athletes need information on ways to prevent running injuries. but can also be a major cause of injuries. along with stretching exercises and wearing appropriate clothing and well fitting running shoes.
determine the time it took to run 440 yards by dividing the 1-mile-race pace by four.relatively short time and increase his running speed. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. 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. Using the work-interval time for each 440-yard lap from Step 3. each 440-yard lap should be run in 1 munute. He does this repeatedly with periods of recovery placed between periods of fast running. (2:00 minutes . the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. Step 2. If a athlete's actual 1-mile-race time is not known. swimming. twice the length of the work-interval periods. 2. it can be estimated from his last APFT by taking one half of his 2-milerun time. the pace for an interval training workout is calculated as follows: Step 1. 56 seconds to 1 minute. the energy systems used are allowed to recover. hiking. 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. and his estimated pace for 1 mile is one half of this or 8:00 minutes.) Thus. Using a 2-mile-run time of 1600 minutes as an example. Recovery periods. therefore. 59 seconds during interval training based on the athlete's 16:00. (8:00 minutes/4 = 2:00 minutes per 440 yards.1 to 4 seconds = 1:59 to 1:56. This type of intermittent training can also be used with activities such as cycling. rowing. Using the time from Step 1. 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. These recovery periods. . 52 seconds long (1:56 + 1:56 = 3:52).mile run time. The athlete's 2-mile-run time is 16:00 minutes. will be 3 minutes. 56 seconds (1:56) for each 440-yard run.) Step 3. Determine (or estimate) the actual 1-mile-race pace. In this way. bicycling. In interval training.
athletes should start intervaI workouts with a warmup and end them with a cool-down. Follow each 440-yard run done in 1 minute. another type of cardio vascular training sometimes called speed play. monitoring THR and using it as a training guide is not necessary. After a athlete has reached a good cardio vascular fitness level using the THR method. refer to Table 2-1. As with any other new training method. He may also do recovery workouts of easy jogging on off days.rest ratio is 1:2.This can be done on a 440-yard track(about 400 meters) as follows: 1. Because the heart rate is not the major concern during interval training. his recovery is quicker. Thus. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. As the athlete becomes more conditioned. interval training should be introduced into his training program gradually and progressively. For each second of work. he should be ready for interval training. Each 440-yard jog should take twice as much time as the work interval (that is. 56 secons by an easy jog of 440 yards for recovery. he should do it once a week. If he responds well. with at least one recovery day in between. During the recovery interval. As with any workout. At first. 3:52). the workto. Because of the intense nature of interval training. he may do it twice a week at the most. FARTLEK TRAINING In Fartlek training. As a result. there are two seconds of recovery. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. 2. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. the athlete varies the intensity (speed) of the running during the . the heart rate usually falls to around 120 to 140 beats per minute. 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. It shows common 1 -mile times and the corresponding 440-yard times.
bicycling. In such cases. the athlete varies the intensity (speed) of the running throughout the workout. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. Their drawback is that they require special equipment and facilities that are not always available. Cross-country runs have several advantages: they provide variety in physical fitness training. In Fartlek training. many runners prefer Fartlek training to interval training. It can be used as both a physical conditioning activity and a competitive event. depending on the terrain and fitness level. he runs hard for a few minutes until he feels the need to slow down. Each group starts its run at the same time. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. they may use other activities as supplements or alternatives. The unit is divided into ability groups using 2-mile-run times. However. When ready. At first. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. The object is to cover the distance in the shortest time. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. neither the running nor recovery interval is timed. As with all exercise. Alternate Forms of Aerobic Exercise Some athletes cannot run. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. the distance should be one mile or less. and the running is not done on a track. It consists of running a certain distance on a course laid out across fields. The speed and distance can be increased gradually as the athletes' conditioning improves. . over hills. For these reasons. It should then be gradually increased to four miles. Swimming.workout. through woods. he starts with very slow jogging. athletes should start slowly and progress gradually. and they can accommodate large numbers of athletes. Instead of running at a constant speed. or on any other irregular terrain. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. At this time he recovers by jogging at an easy pace. Those who add non-running activities to their training may not improve running ability as a consequence.
athletes will help to ensure that they are working at the proper intensity. one's THR should be lower than while doing the other forms of aerobic exercise. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming.. Partial support of body weight by the water. compare it with his THR and. the heart does not beat as fast as when doing the other types of exercise at the same work rate. Thus. running. CYCLING . cycling. in swimming. and do pool-side kicking for an excellent aerobic workout. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. tread water.) in swimming alone. Compared with all the other modes of aerobic exercise presented in this manual (e. he should stop to check his pulse. rope jumping. Body position that enhances the blood's return to the heart. a athlete should set his THR about 10 bpm lower than while running.g. adjust the intensity. By modifying their THRs in this manner while swimming.SWIMMING Swimming is a good alternative to running. cross-country skiing. Some advantages of swimming include the following: Involvement of all the major musclegroups. The swimmer should start slowly with a restful stroke. walking. This is because. Non-swimmers can run in waist-to chest-deep water. After five minutes. which minimizes lower body stress in overweight athletes. in order to effectively train the cardio vascular system during swimming. It is used to supplement running and develop upper body endurance and limited strength. if needed. Together these activities combine walking and running with moderate resistance work for the upper body. They can also do calisthenics in the water. For example. etc. For injured athletes. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body.
Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. it will not produce any significant cardio vascular conditioning. a athlete recovery at low speed and/or low should set his THR at resistance. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. 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. 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.Cycling is an excellent exercise for developing cardio fitness. he should walk 45 to 60 minutes at a faster pace. Dis. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. and increasing velocity. requires no equipment.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. and causes few injuries. the athlete can vary the speed and resistance and use periods of active For swimming. However. . WALKING Walking is another way to develop cardiorespiratory fitness. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. unless walking is done for a long time at the correct intensity. For interval training. The heart rate should be monitored to determine the intensity. It is enjoyable. He can increase the intensity by adding hills or stairs. adding hill Cycling should be work. athletes can bicycle outdoors or on a stationary cycling machine indoors. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). After about three months. Athletes can alter the cycling intensity by changing gears. As the walker's fitness increases.
They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. squash. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. however. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. golf courses. and in parks and forests. with skis. may be done almost anywhere. reaches to the armpits. They should attain and maintain their THR to ensure a training effect. It requires little equipment. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. developing ever measured have been found in muscular and cr cross-country skiers. and racquetball) involve bursts of intense activity for short periods. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. Cross-country skiing is easy to learn. and poles often obtainable from the outdoor recreation services. The action is similar to that used in brisk walking. one form or another of crosscountry skiing can be done almost anywhere .CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. A beginner should select a jump rope that.on country roads. and the frequency and duration of rest periods. the pace. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. endurance. these . The work load is determined by the difficulty of terrain. Equipment is reasonably priced. when doubled and stood on. Rope jumping. Some runners use it as a substitute for running during bad weather. Some of movement of the arms the highest levels of aerobic fitness and legs. Although some regions lack snow. open fields. and is not affected by weather. is easily learned. However. boots. and the intensity may be varied as in running. and the time spent jumping should be increased as the fitness level improves. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes.
Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. and duration. bodybuilding athletes need a high level of muscular endurance and strength. intensity. It is a motivating. In addition to cardiorespiratory fitness. the workout addresses every component of fitness. One can move to various tempos while jogging or doing jumping jacks. If strengthening exercises are included. Progressively working against resistance will produce gains in both of these components. hops. challenging activity that combines exercise and rhythmic movements. or many other calisthenics. Because running increases endurance. they may be an adequate substitute for lowlevel aerobic training. . Workouts can be done in a small space by diverse groups of varying fitness levels. it helps improve performance in racket sports. 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. Although muscular endurance and strength are separate fitness components. and it can be totally individualized to every fitness level by varying the frequency.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. There is no prerequisite skill. jumps. If played vigorously each day. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Warm-up and cooldown stretches should be included in the aerobic workout. but the reverse is not necessarily true. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running.
Strength Training Along with aerobic training. They are described here. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. you don't have to be a body builder here. Force is produced with no change in the angle of the joint. This requires the use of isokinetic machines. . at 180 degrees per second. They are able to be used easier. affect it by varying the resistance throughout the range of motion. you will be able to move flabby muscles and fat into lean muscles. With strength training. with less likelihood of being strained or hurt through your daily exercises. too. Muscles that are strong are less likely to become injured. Isokinetic contraction causes the angle at the joint to change at a constant rate. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. for example. You don't have to have bulging muscles. Isometric contraction produces contraction but no movement. isotonic. But.If you need to lose some weight. Muscular Contractions Isometric. and the lifting of weights. strength training is a very essential aspect of making sure that happens. sit-ups. There are other resistance-training machines which. as when pushing against a wall. allowing you to lose weight faster. Strength training is essential because it allows you to improve the way that your body works. Common examples are push-ups. To achieve a constant speed of movement. Now. while not precisely controlling the speed of movement. you also need to consider adding strength training to your workout. Muscle burns through fat faster. movements or even in accidents. you do want to develop lean muscles that are strong and therefore healthy.
and each will result in strength gains if done properly. it is important to know the following strength-training terms: Full range of motion.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. so there is more muscle soreness following eccentric work. For example. When a muscle is overloaded. while in the eccentric phase (elongation) the muscle returns to its normal length. This is an eccentric (negative) contraction. the biceps are shortening. on the upward phase of the biceps curl. In the concentric phase (shortening) the muscle contracts. As a result. makes the muscle and connective tissue more susceptible to damage. the overload must be applied thoughout the full range of motion. it adapts by becoming stronger. or isokinetic contractions. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. isotonic. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. The nature of the eccentric contraction. may produce greater strength gains. whether by isometric. the muscle may be able to handle more of an overload eccentrically. Each type of contraction has advantages and disadvantages. This greater overload. Isotonic and isokinetic contractions have two specific phases .the concentric or "positive" phase and the eccentric or "negative" phase. Actually. in return. Exercise a joint and its associated muscles through its complete . To obtain optimal gains. This is a concentric (positive) contraction. however. To understand the principle of overload. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. During the lowering phase of the curl the biceps are lengthening.
Similarly. Set This is a series of repetitions done without rest. A 10-RM is the maximum weight one can lift correctly 10 times. . This is crucial to strength development.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. or isokinetic contractions. one repetition has been completed. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. isotonic. Muscle Failure This is the inability of a person to do another correct repetition in a set. it adapts by becoming stronger. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. When a muscle is overloaded by isometric. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.
the workload to which it is subjected during exercise must be increased beyond what it normally experiences.70 = 140 pounds] to get 70 percent of the 1 -RM. an effective range is a 3-7 RM. the weight selected should be heavier and the RM will also be different. If one cannot do at least three repetitions of an exercise. the resistance is too great and should be reduced. (For example. recovery. This weight is the 3-7 RM for that exercise. if a athlete's 1 -RM is 200 pounds. This weight is the 8-12 RM for that exercise. the seven principles of exercise must be applied to all muscular endurance and strength training. balance. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. The weight should also not be too heavy. These principles are overload. and variety. specificity. Although the greatest improvements seem to come from resistances of about 6-RM.Principles of Muscular Training To have a good exercise program. to develop both muscle endurance and strength. to achieve enough overload. . OVERLOAD The overload principle is the basis for all exercise training programs.) A better and easier method is the repetition maximum (RM) method. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. after doing from 8 to 12 repetitions. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. the muscle must be overloaded. multiply 200 pounds by 70 percent [200 X 0. progression. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. However. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. The exerciser finds and uses that weight which lets him do the correct number of repetitions. For example. regularity. For a muscle to increase in strength. he momentarily cannot correctly do another repetition. For example. In other words. The weight should be heavy enough so that.
Increasing the resistance. This is his 12+ repetition maximum (12+ RM). Whichever RM range is selected. When a athlete can correctly do the upper limit of repetitions for . PROGRESSION When an overload is applied to a muscle. With continued training.) . but the gain in strength will not be as great.Increasing the number of sets. most athletes will benefit most from a resistance training program with an 8-12 RM. when an athlete trains with a 25-RM weight. For example. it adapts by becoming stronger and/or by improving its endurance. there will be no further gains.Reducing the rest time between sets. . (Good form is more important than the speed of movement.Using any combination of the above. the greater the number of repetitions per set. To develop muscular endurance. However. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. . .Athletes who are just beginning a resistance-training program should not start with heavy weights. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. . the greater will be the improvement in muscle endurance and the smaller the gains in strength. An overload may be achieved by any of the following methods: . The key to overloading a muscle is to make that muscle exercise harder than it normally does.Increasing the speed of movement in the concentric phase. If the workload is not progressively increased to keep pace with newly won strength. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. To optimize a athlete's performance. his RM should be determined from an analysis of the critical tasks of his sport. the athlete must always strive to overload his muscles. gains in muscular endurance will be greater than when using a 15-RM weight.Increasing the number of repetitions per set.
it is usually time to increase the resistance. In this way. if his plan is to do 12 repetitions in the bench press. REGULARITY Exercise must be done regularly to produce a training effect. but when different muscle groups are exercised at each workout.the set without reaching muscle failure. at the same time.12 RM). Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. For example. In a multi-set routine. Sporadic exercise may do more harm than good. He should continue with that weight until he can do 12 repetitions correctly. For most athletes. Exercise must be done regularly to produce a training effect. the principle of regularity is violated and gains in strength are minimal. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. The principle of regularity also applies to the exercises for individual muscle groups. The athlete slowly does work-related movements he wants to improve and. this upper limit should be 12 repetitions. the athlete must do resistance movements that are as similar as possible to those of doing the task. To improve his muscular endurance and strength. then increases the resistance by no more than 10 percent. If the athlete's performance of a task is not adequate or if he wishes to improve. strength training for the identified muscle(s) will be beneficial. if his goal is to do three sets of eight repetitions of an exercise. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. but three workouts per week are best for optimal gains. he feels the muscles on each side of the joints where motion occurs. RECOVERY . in a given task. A athlete can work out three times a week. He continues to work with that weight until he can complete all eight repetitions in each set. 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. He then should increase the weight by about 5 percent but no more than 10 percent. he ensures maximum carryover value to his chosen sports.
Sample workout routines are provided for someone at this level of training. Strength training can be done every day only if the exercised muscle groups are rotated. the legs can be trained with weights on Monday. Following this you would have a day off. and it is possible to have more than one day off or to put the rest days in between which ever days suit. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. For beginners. Wednesday. There are also secondary muscle groups. . So for example. For example. Beyond this basic level of training. at this level. This is because when you train the primary muscle groups you also train the secondary ones. the recovery time between sets should be 30 to 180 seconds. The recovery time between different exercises and sets depends. For example. The muscles must be allowed sufficient recovery time to adapt. you may train your legs. and Friday and the upper body muscles on Tuesday. When exercising in this fasion. It's important to note that when training the primary muscle groups.the neck and the midsection. Normally. MUSCLE GROUPS There are three main muscle groups. in part. you will be training your shoulders and arms to some extent as well as the chest. the upper back and the thighs. You can move on to a four day routine. Recovery is also important within a workout. then you simply repeat the sequence once again. the arms. Someone at beginners level should work out all three main muscle groups. 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. and Saturday. you begin training different sections of your body in each workout. but they should allow at least one days recovery and between workout days. on the intensity of the workout. the primary muscle groups should always be trained first in the workout. I recommend that you remain at this level for at least three months. the legs. you're also training secondary muscle groups at the same time. when doing bench press. Thursday. and it's okay to work out all three muscle groups in each workout.There should be at least a 48-hour recovery period between workouts for the same muscle group. The chest. Consecutive days of hard resistance training for the same muscle group can be detrimental. There should be at least a 48-hour recovery period between workouts for the same muscle groups. so that the same muscle or muscle group is not exercised on consecutive days.
they may not benefit very much from the workout. For example. do not hesitate to take a rest and spend some time recuperating. For this reason. BALANCE When developing a strength training program. For example. 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. movement. you can train your upper body. But training at this level is not recommended for basic or intermediate level athletes. for example then the following day. while activating the opposing muscle results in the opposite. If curls are done first. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). When you are ready for a day off. in turn. then the smaller muscIes. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. Sequence the program to exercise the larger muscle groups first.Beyond the four-day routine are five and six day routines. follow an overhead press with a lat pull-down exercise. When planning a training session. This technique helps ensure good strength balance between opposing muscle groups which may. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. Split routines can also be used to integrate cardio training with weight training. 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. As a result. If you do use too much weight. It's always important to judge by the feeling in your muscles and your general energy level. followed by the muscles of the upper back and chest. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. as a result. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. If you go for a run on one day. Examples of these workouts are given later. Personally. I have seen this happen many many time's. The latissimus dorsi muscles will not be overloaded and. There's little point in exercising at all if you only intend to do it for three months. . Most muscles are organized into opposing pairs. Activating one muscle results in a pulling motion. It is important to do exercises that work all the major muscle groups in both the upper and lower body. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. or pushing. reduce the risk of injury.
for variety or due to necessity (for example. and they may also produce better results. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. Lifting too much weight forces a compromise in form and may lead to injury. A poorly designed strength. A natural tendency in strength training is to see how much weight one can lift. he can do squats with a barbell instead of leg presses on a weight machine. both should know how to use the equipment and the proper spotting technique for each exercise. when in the field).training program can be very boring. as this can cause dizziness and even loss of consciousness. or spotter. For example. low back. As a general rule. improvement will occur. changing the exercises. who can observe his performance as he exercises. and altering the volume and intensity are good ways to add variety. There are also other factors to consider. The athlete should periodically substitute different exercises for a given muscle group(s). Each athlete must understand how to do each lift correctly before he starts his strength training program. and neck. and phases of conditioning. namely. However. abdominal. Breathing should be constant during exercise. safety. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. As long as all muscle groups are exercised at the proper intensity. exercise selection. The weight lifter should always do weight training with a partner. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. he can switch to partner-resisted exercises or another form of resistance training. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from .then the arms. Also. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. The athlete should never hold his breath. Correct breathing is another safety factor in strength training. To ensure safety and the best results. Using different equipment.
the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. For most people. The concentration curl. but are good for developing strength. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. increasing strength is only secondary to someone that is serious about body building. This will help him train a greater number of muscles in a given time. and not for . Usually eight wellchosen exercises will serve as a good starting point. For example. most of the exercises in the program should be "multi-joint" exercises. only works the arm flexor muscles. especially beginners. EXERCISE SELECTION When beginning a resistance-training program. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. They should include those for the muscles of the leg.the floor. low back. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. The exercise should provide movement at more than one joint. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. an exercise like concentration curls for the biceps muscles of the upper arm. and so forth. This is because the exercises have been selected purely for for their strength properties. and inhale during the negative (eccentric) phase as the weight returns toward the floor. the pull-down exercise produces motion at both the shoulder and elbow joints. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. These exercises will be detailed in a following section. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. On the other hand. Also. shoulders. only involves the elbow joint. Power lifting is probably safer than an Olympic lifting. however. although an effective exercise. 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.
conditioning. . During this phase. When he can do more than 12 repetitions of any exercise. Also less rest is taken between sets during the workout. and ligaments. During the second week. H. Circuit training is done with lighter weights. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. and maintenance. if he can do more than 12. This is very important. A training is one particular form of circuit training. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. By the end of the second week (4 to 6 workouts). the weight should be increased. because the beginner must concentrate at first on learning the proper form for each exercise. he should increase the weight until he can again do only 8 to 12 repetitions. P. the weight must be reduced. and with higher repetitions usually between 12 and 20 reps. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. If he can do only seven repetitions of an exercise. Several different circuit training routines will be given in this book. Power lifting exercises will also be explained in detail in their own section. he should use progressively heavier weights.any traditional reason. joints. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. PHASES OF CONDITIONING There are three phases of conditioning: preparatory.
Three sets per exercise is the maximum most athletes will ever need to do. a second. The use of timed sets. The emphasis in this phase is no longer on progression but on retention. This process continues indefinitely. 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. As with aerobic training. ideally. It does not hold back the more capable performer by restricting the number of repetitions he may do. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. 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. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. More frequent training. set of that exercise is done in an equal or lesser time period. . As time goes on and he progresses. recovery period. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. the maintenance phase is used to maintain that level. one can maintain them by training the major muscle groups properly one or two times a week. Instead. The maintenance phase should be continued throughout his career and.This usually involves an increase in weight of about five percent. third. After an appropriate period of rest. throughout his life. he does not need to do more than one set per exercise. and so on. Although training three times a week for muscle endurance and strength gives the best results. Maintenance Phase Once the athlete reaches a high level of fitness. As long as he continues to progress and get stronger. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. is required to reach and maintain peak fitness levels. The exercise period. If he stops making progress with one set of 8 to 12 repetitions per exercise. however. unlike exercises performed in cadence or for a specific number of repetitions.
several of these will be given. To add variety and increase the overall effectiveness of the activity. and vice versa. For this reason. This is done by lengthening the time period of any or all timed sets. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. Then. and so forth) can be done.5 minutes. here is a very time-efficient way of conducting push-up/sit-up improvement. This ensures continued gains and minimizes boredom. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. abdominal twists. When . a training regimen which exercises all be developed and followed. As the athletes' levels of fitness improve. At the same time. feet-elevated. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. abdominal curls. wide-hand. Below.Timed sets can be applied to improving athlete's sit-up and push-up performance. close-hand. This is because the muscles worked by those two exercises will already be pre-exhausted. To meet this goal. by decreasing any rest period between timed sets. Following this sequence ensures that all major muscles are worked. as a general rule. and to be assured that all emergencies can be met. by increasing the number of timed sets performed. and so forth) and sit-ups (regular. 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. or by any combination of these. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. This having been said. Thus. First. the difficulty of the activity can be increased. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. do timed sets to improve push-up and sit-up performance. Thus. different types of push-ups (regular. In this way. a muscle endurance or strength training workout should not be designed to work exclusively. or give priority to. those muscle groups worked by the sit-up or pushup event. 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. perform a workout to strengthen all of the body's major muscles. when a athlete performs a workout geared to develop muscle endurance and strength.
because of the nature of the situp. To ensure a good. and biceps curl. It is a good program for beginners and for those whose time is limited. Major Muscle Groups In designing a workout it is important to know the major muscle groups. or vice versa. for the more advanced lifter.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. rest intervals must be placed between timed sets. for the beginner. The beginning weight-training program will work most of the important. graphic 3-6@@@@@@ . athletes must set goals for themselves. this program may overwork some muscle groups.performing this type of workout. When using timed sets for push-up and sit-up improvement. It has some duplication with respect to the lat pulldown. Finally. the times listed in the chart above may prove to be too long or too short for some athletes. and make adjustments accordingly. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. and their primary action. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. athletes can before doing the other. where they are located. For example. With this approach. pay attention to how the athletes are responding. several timed sets of push-ups can be done followed by several sets of situps. This applies when doing each timed set. balanced workout. This program also includes exercises to strengthen the neck muscles. During a timed set of push-ups. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. an athlete may reach temporary muscle failure at any time before the set is over. The exercises should be done in the order presented. Thus. If this happens. In the same way. major muscle groups. he should immediately drop to his knees and continue doing modified push-ups on his knees. However. For example. as in any endeavor.
you should add in ten minutes per day three times per week at least. Perform all exercises through their full range of motion. or arch the body. and return the weight to the starting position in a controlled manner during the eccentric phase. This can cause serious injury. This helps to increase motivation. lunge.Here are some tips for exercising through strength training. and inhale during the eccentric (negative) phase. • Change up the exercises that you do so that the process is easy and fun. or with the correct equipment training alone is OK too. With strength training. and more effectively. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Accelerate the weight through the concentric phase of contraction. relaxed position (prestretched). Begin from a fully extended. . 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. 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. Exhale during the concentric (positive] phase of contraction. Exercise the large muscle groups first. lurch. and end the concentric phase in a fully contracted position. Do not twist. Again. the intensity of the workout. then the smaller ones. 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. This small investment of time and money will allow you to improve your overall muscle mass faster. Always breathe when lifting. • Work with a low amount of weight first. and safety. • Consider working with a physical trainer. you'll want to increase this number over time to at least 30 minutes per day three times per week. Always use strict form.
athletes should warm up. cool down. 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 may seem unusual but have some advantages. Alternate pulling and pushing exercises. dips. situps. the result is largely the same. but the rest of the body must also be trained. They can improve an untrained athlete's level of strength. Pull-ups. follow triceps extensions with biceps curls. to let the body recover and help prevent over training and injury. not just specific areas. Whether the training uses expensive machines. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. it is unreasonable to expect that all folks can use them on a regular basis. Progress slowly. the development of strength does not require expensive equipment. and single-leg squats are examples of exercises which use a person's body weight. or partners. As with all training. Sandbag exercises are very effective in strength-training circuits. Train the whole body. . All that is required is for the athlete. there are limits to the type of training that can be done. and follow the principles of exercise previously outlined. For example. sandbags.Allow at least 48 hours of recovery between workouts. but not more than 96 hours. three times a week. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Although many towns have excellent strength-training facilities. to progressively overload his muscles. However. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Concentrating on weak areas is all right. The availability of facilities may vary. Never increase the resistance used by more than 10 percent at a time. Ensure that every training program is balanced. The weight of the bags can be varied depending on the amount of fill. pushups. safety is a critical factor.
Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. Workouts are designed to focus on certain muscle categories. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. 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. Weight training develops both strength as well as the size of skeletal muscles. and rest. the negative part of each exercise should take at least as long to complete as the positive part. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Following are descriptions and illustrations of several PREs. The longer the partners work together. This section will focus on weight training for body builders. The speed of movement for PREs should always be slowand controlled. It uses the force of gravity to oppose the force generated by muscles through contraction. increased caloric intake. the second half of each repetition as the exerciser returns to the starting position). More than one exercise per muscle group may be used. Weight training uses a variety of specialized equipment designed to target specific muscle . and foods are consumed with the intention to build the body's metabolism and increase mass. It is achieved through muscle conditioning. They must communicate with each other to ensure that neither too much nor too little resistance is applied. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. As a general rule. weight training. the more effective they should become in providing the proper resistance for each exercise.
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. The specific combination of reps. Most gyms offer the services of a personal trainer that comes with the membership fee. size. You need to build up your strength and over-working your muscles can cause more harm than good. If you don't use good form in weight training. and weight moved to cause desired increases in strength. tempo. Equipment used in weight training include barbells. If you are a beginner at weight training. exercise types. you should not just "jump right in". Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. exercises. sets. 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. The basic principles of weight training are pretty much the same as those of strength training. or shape. the overall tone of that muscle will grow over time. When your muscles are resisting a weight. First. dumbbells. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. EXERCISES . I find I can concentrate better working out by myself. pulleys. Strength training focuses on increasing muscular strength and size. 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. they are both similar to each other. Different weights will give different types of resistance. endurance. Another form of weight training is resistance training. Weight training is one type of strength training using weights as the primary force to build muscle mass.groups and movements. While they are not exactly the same. you risk muscle injury which could hinder your progress. Some of your muscles might be naturally stronger than others. Personally I have never used a personal trainer or even a training partner. sets. It involves a manipulation of the numbers of reps. and weight depends upon the desires of the body builder. we'll define some common exercises for clarification. These trainers can suggest specific workouts for you to begin with. Some people refer to weight training as strength training.
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
2 dumbbells. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Return to the starting position. The exercises listed above can be done either in a gym or in your home. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Employees at the gym can help you with proper use of the machines. Now that you know what exercises to do. Keep your upper arms close to your head. Lock your legs and hips and keep your elbows in slightly under the bar. you will use a barbell. This exercise can also be performed with dumbbells or seated on a weight bench. they will have many specialty machines that will work specific parts of your body. . shoulders military press. front dumbell raise Standing Military Press For this exercise. This can also be done with straight bar. military raise. let's look at a couple of sample workouts. Press bar overhead to arm's length. front barbell raise. If you are going to join a gym. seated or standing or with 2 dumbbells and your palms facing in.Hold a barbell with hands a little closer together than shoulder width. Lie on an incline bench and position your head at the top. Stand with your legs about shoulder width apart and lift the barbell to your chest. Press the bar to arm's length over your head. side dumbell raise. dumbell press.
. Pull the bar straight up towards your chin. keeping it close to your body. Keep your body and wrists straight.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you.
Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most. Don't swing! Front Dumbbell Raise . Don't cheat by leaning forward or backward.
lower the weight while simultaneously lifting the weight in your right hand. but not quite locked. Then slowly lower them back down to your side again. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. palms facing backward. With a smooth. so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Make sure you are lifting the dumbbells up rather than swinging them up. . Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. 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.Stand with a dumbbell in each hand. Don't lean forward while doing this either or you risk injury to your back. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Your feet should be about shoulder width apart. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work.
Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your back should be flat and almost parallel with the floor. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. The dumbbell should end up roughly parallel with your torso. Reach down and pick up a dumbbell with your right hand. Concentrate on pulling your elbow back as far as it can go. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Switch arms after one set. Before starting. .back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Your left arm should be locked at the elbow so it will support the weight of your upper body. Hold two dumbbells with your arms hanging at your sides. Raise your shoulders up as far as you can go then slowly return to the starting position. look straight ahead instead of at the floor so you can keep your back straight. Droop your shoulders down as far as possible. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width.
Standing Calf Raises This can be done with a specific machine found in a gym. or adapted for use without the machine. Stiff Leg Barbell Place a barbell on your shoulders. Firmly grip the bar with your hands almost twice your shoulder width apart.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. press the weight up back to the starting position. not your neck. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. This can also be done with your knees slightly bent. . Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Keep your head up and your back completely straight. You can also use a wider stance to work the inner quads even more. Once you reach the bottom position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. You can put your heels on a 1 inch block to further work the quads. Bend at your waist with your legs locked. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Return slowly to the upper position. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Keep your back as straight as possible and your chin up. This can also be done holding a barbell. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. 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. until your upper body is parallel to the floor.
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. sit your hips back (like you are going to sit in a chair). If you have difficulty lowering yourself down this far. Stand up straight. the more difficult the exercise. or alternate legs for each rep.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . 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. Keep your back tight and your chest out throughout the entire exercise. your hips should be sitting back.the higher the box. and your chest should be directly over the middle of your thigh. your knee should be directly over your toe. At this point. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. your thigh and lower leg form a right angle. bend your knee (of your front leg). leading with your head and chest. raise yourself by pushing your hips slightly forward and up toward the ceiling. then switch legs and repeat. Pause briefly in this position. Place a barbell behind your head at the base of your neck. your shoulders should be directly over front foot. Now. Position your right leg forward in a long stride. Slowly bend your knees. Your shoulders should be directly over your front foot. Keeping your front foot flat on the floor. lowering your hips so your rear knee just clears the floor. Complete a full set. then slowly straighten your legs and raise your body back up to a standing position. Lift your chest up and look straight ahead. and lean forward slightly at the waist. Grasp the barbell with both hands with a wider than shoulder width grip. Your foot should be far enough in front of you so that when you bend your right knee. Reach one foot back and place your toe on the box. At this point. and straightening your leg. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Mid Section . Return to the starting position. Lunges Place a barbell on your upper back. Keep your opposite foot flat on the floor and point your toes forward.
Your shoulders should come up off the floor only about four inches. Place your hands lightly on either side of your head keeping your elbows in.don't cheat yourself by using momentum! Workout Routines Bulk Up . or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench. place them three to four inches apart and point your toes inward so they touch. and your lower back should remain on the floor.Crunches Lie flat on your back with your feet flat on the ground. Continue to push down as hard as you can with your lower back. Focus on slow. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Begin to roll your shoulders off the floor. controlled movement .
You should also have an appropriate cool down period after you are done working out. Beginners. With any workout. This can be simple stretching as you get your body ready to work. get sore but bounce back quicker since the muscular damage isn't as severe. You can adapt it as needed to suit your workout goals. 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. Day 1 . on the other hand. It's a good thing for a bodybuilder to incur limited muscle damage. This is what bodybuilding is all about – a continuous cycle of one-step-back. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. you learn to push your muscles harder and inflict more damage that takes longer to recover from. The reason is simple: as you get more experienced. You can progressively increase the amount of weight you lift as you get stronger. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. repeated over and over on a weekly basis. but your mind will get prepared as well. don't worry.Upper Body For the following exercises. . 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. two-steps-forward. A warm-up session prior to working out can not only help get your body ready for exercise. begin with two sets of 10-12 reps each. you need to start out with some warm up exercises. This can also be simple stretching exercises and deep breathing. As a beginner. If the word "damage" makes you flinch. Again.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. you can work out more frequently than more advanced body builders. it's important to start out slow and not push yourself beyond your limits. This plan is just a suggestion.
12 reps each • Chin ups (get assistance if necessary) .Rest Day 4 .Upper Body Increase your sets to 3 doing 10 . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.Lower Body and Abs Again. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. 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 .
Rest If a four day workout plan is too much for you. Day 1 . . Chest.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . consider starting out with a two or three day plan. it can still be effective. Keep in mind that you won't get results as quickly with a fewer day workout. Here is a sample three day workout.Back. but if you need to start out slowly.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. and Abs Do three sets of 12-15 reps each.
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.Biceps. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . During training.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . there is increased blood flow to the muscles. but you can choose whatever foods you want to get what you need. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. you should eat some protein and carbohydrates. By doing this. your body can take advantage of that extra blood flow and work the muscles more efficiently.Legs and Shoulders Do three sets of 12-15 reps each. This is to make sure that you have enough energy to make it through your entire workout. Triceps. . Many people opt for a protein shake and a bowl of rice. When you consume protein and carbohydrates prior to a workout.
not lift weights. Circuits can promote fitness in a broad range of physical and motor fitness areas. 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. These include cardio endurance. endurance. It describes calisthenic exercises for developing strength. muscular endurance. The goal is to add weight until it's difficult to complete 8-12 reps. If you find that it's just a bit too easy. strength. Remember. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. This is to get the blood flowing through the muscles. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight.It's a good idea to keep track of your workouts and how many sets and reps you are doing. be sure to take note of how long it took you to get to that point. Usually that's around a minute or two. Circuit training is a term associated with specific training routines. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. add a little weight and do the exercise again. flexibility. try more weight. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. It's also a good idea to do your first set with very little weight. and speed. athletes' . It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught. Circuits can also be designed to concentrate on sports skills. On the second set. and flexibility. Be sure and rest between sets to allow your body to adjust and recover. you want to build your body. coordination. This could be a little time on a treadmill or walking. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits.
Because athletes may do incomplete or fewer repetitions than called for to reduce this time. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered.Increase the time per station along with the number of repetitions. but increase the number of repetitions.Increase the number of times athletes go through the circuit. . These are discussed below. At the same time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. These include the time. athletes work at their own pace. a specific length of time is set for each station. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . number of stations. Progress is measured by the time needed to complete a circuit. Almost any area can be used. Aside from this. doing a fixed number of repetitions at each station. number of athletes. and sequence of stations. Free Circuit In a free circuit. and athletes rotate through the stations on command. it can provide both fun and a challenge to any athletes' physical and mental abilities. and no signal is given to move from one station to the next. The time is monitored with a stopwatch. the quality and number of the repetitions done should be monitored. . number of time. number of stations. Each has distinct advantages. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Fixed Circuit In a fixed circuit. or any combination of these.Keep the time for completion the same. In addition. there is no set time for staying at each station. circuits can be organized to exercise all the fitness components in a short period of time. the free circuit requires little supervision. . and any number of athletes can exercise for various lengths of time. number of times the circuit is completed.common tasks.
Difficult exercises can be alternated with less difficult ones. Consider also the time it takes to move from one station to the next. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. 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. the athletesm should be divided into 10 groups of four each. exercise periods may be increased to 30 seconds or longer for all three rotations. After the warm-up. For example. athletes may have to repeat the same circuit several times. a circuit may have ten stations. and taking 15 seconds to move between stations. As athletes become better conditioned. Further. For example. circuits to develop both strength and cr fitness may have as many as 20 stations. Number of Times a Circuit is Completed To achieve the desired training effect. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. and poor results. Having enough equipment reduces bottlenecks.Time One of the first things to consider is how long it should take to complete the circuit. athletes may run through the circuit three times. Each station must then be equipped to handle four athletes. When a fixed circuit is run. respectively. A circuit geared for a limited objective (for example. slowdowns. The exercise time at each station may be reduced to 20 seconds the second and third time through. Another option is to have four rotations of the circuit. developing lower-body strength) needs as few as six to eight stations. It is vital in a free circuit that no athlete stand around waiting for equipment. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. 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. . Number of athletes If there are 10 stations and 40 athletes to be trained. On the other hand. exercising for 30 seconds at each station.
Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. improving cardiorespiratory endurance may be the top priority. the designer must decide how to arrange them. However. while muscular endurance work may be secondary. conditioning drills. grass drills. For example. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. For example. the same muscle group should not be exercised at consecutive stations. Imagination and fun are important elements in developing circuits that hold the interest of athletes. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). he should not limit the circuit to only these activities. calisthenics. The six steps below cover the most important pects of circuit development. Arrange the Stations A circuit usually has 8 to 12 stations. increasing muscular strength may be the primary objective.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. but it may have as many as 20. in a strength training circuit. On the other hand. He can choose from the exercises. For example. 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. and guerrilla drills described in this section. in a circuit for strength training. After deciding how many stations to include. exercisers may follow .
The choice of exercises for circuit training depends on the objectives of the circuit. Another approach might be to alternate between upper and lower body exercises. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. athletes may run five laps or for 20 to 40 seconds between stations. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. In the gymnasium. he may do this in several ways. #########show exercises . Outdoors. they may run laps or run between spread-out stations if space is available. By not exercising the same muscle group twice in a row. each muscle has a chance to recover before it is used in another exercise. However. instructions for the stations are written on the signs. 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. Select the Training Sites Circuits may be conducted outdoors or indoors. If some exercises are harder than others. In some cases. athletes can alternate hard exercises with easier ones. spreading the stations too far apart may cause problems with control and supervision.the pushing motion of a bench press with the pulling motion of the seated row. and all other useful information. the number of stations. The sketch should include the activity and length of time at each station. The choice of exercises 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. The necessary equipment is placed at each station. If the designer wants to include running or jogging a certain distance between stations.
When doing exercises at a moderate cadence. athletes with low fitness levels. However. and strength. Cardio Vascular and muscular encurance. Exercises such as the push-up. Poorly-coordinated athletes. Finally. and side-straddle hop can best be used in the warm-up and cooldown periods. Few exercises are inherently unsafe. for the average athlete who is of sound body. and chin-up/pull-up. however. Although calisthenics have some value when included in a cardio circuit or when exercising to music. Calisthenics can be used to exercise most of the major muscle groups of the body. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. squat bender. Use good judgment before performing these exercises. parallel bar dip. because of predisposing conditions or injuries. for the average athlete. few calisthenic exercises are really unsafe or dangerous. and directions are provided below with respect to the actions and cadence. Nonetheless. following the directions written below will produce satisfactory results with a minimum risk of injury. calisthenics such as the bend and reach. such as trainees. without support. on the other hand. For example. use 50 counts per minute unless otherwise directed. SAFETY FACTORS While injury is always possible in any vigorous physical activity. use 80 counts per minute. cardio and muscular endurance. flexibility.Calisthenics Calisthenics can be used to help develop coordination. some of the calisthenics listed below may be done in cadence. knee bender. flutter kicks are an excellent way to condition the hip flexor muscles. shouId not do the advanced exercises highly fit athletes can do. They can help develop coordination. flexibility. These calisthenics are noted. may find certain exercises less safe than others. On the other hand. lunger. with the lower back properly supported. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. Also. With a slow cadence. will derive the greatest benefit from many of these exercises. . sit-up. However. The keys to avoiding injury while gaining training benefits are using correct form and intensity. the possibility of straining the lower back increases. a conditioned athlete may use multiple sets of flutter' kicks with good results. some people. and strength.
Programs that try to do too much too soon invite problems. However. horizontal ladder. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. The following are key points for ensuring safety during stretching and calisthenic exercises: . athletes can do running at THR with some light calisthenics and stretching. and crab-walk exercises. Such a program has variety. To ensure balance and regularity in the program. slow stretching exercises. progressive manner. Progression and Recovery Other important principles for avoiding injury are progression and recovery. athletes can benefit from doing partner. Using such exercises for unconditioned athletes increases the risk of injury and accident. if the Monday-Wednesday.resisted exercises followed by a slow run. Therefore. Some athletes complain of shoulder problems resulting from rope climbing. This is especially true if someone has had a previous injury to the back. it minimizes injuries caused by overuse. develops all the fitness components. The best technique is to train alternate muscle groups and/or fitness components on different days. Also. and follows the seven principles of exercise while. The day after a "hard" training day. wheelbarrow. they should work them at a reduced intensity to minimize stress and permit recovery. a certain level of muscular strength is needed to do them safely. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. if athletes are working the same muscle groups and/or fitness components. at the same time. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided.Friday (M-W-F) training objective is cardio vascular fitness. If this type of action is performed. ballistic (that is. should be used. For example. athletes should progressively train to build up to these exercises.The key to doing calisthenic exercises safely is to use common sense. not conditioning drills done to cadence. These exercises are beneficial when the athlete is fit and he does them in a regular.
If you can't leave the kids. 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. . ride the bike. During your favorite show. head out for a walk with your spouse for a few minutes. To make it even better. This means feeding it the right regimen of movements. You can even start doing these things at home. ballistic (bouncy or jerky) stretching movements. too.. use only slow. • If you can't leave the television. . Use static (slow and sustained) stretching for warming up. Your Overall Body Fitness Plan To improve the physical fitness of your body. This is a great way to get in some quality time away from the television. controlled movements with little or no extra weight. you need to give it the physical movement that it needs.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. However. take them with you. Visit your local recreational center or community center. consider these easy and fun ways to get in the exercise that you need. . cooling down. CALISTHENIC EXERCISES The following are some common calisthenic exercises. You get the exercise you need without missing your television program and time will fly by. Start by working in exercise through aerobics and strength training into your day.A combination of spinal rotation and bending should generally be avoided.Stretch slowly and without pain and unnatural stress to a joint. • Do it with a pattern. which will make the process easier and even more enjoyable. if done. use a stationary bike.
climbing.• Do sports and other physical activities that you enjoy. . However. These areas are commonly susceptible to injury due. Yet. running. but it should cause some discomfort because the muscles are being stretched beyond their normal length. tests can be used to assess flexibility in the hamstring and low-back areas. It involves the ability to move a part of the body through the full range of motion allowed by normal. 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. A simple toe-touch test can be used. For many it's a great stress relief and it can be a lot of fun. Stretching should not be painful. in part. disease-free joints. Swimming. to loss of flexibility. Flexibility is the range of movement of a joint or series of joints and their associated muscles. and physical work with greater efficiency and less risk of injury. you'll probably find every excuse not to do them. Because people differ somewhat anatomically. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Flexibility is a component of physical fitness. loading. People with poor flexibility who try to stretch as far as others may injure themselves. No one test can measure total-body flexibility. martial arts. 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. Developing and maintaining it are important parts of a fitness program. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Your overall body fitness means exercise and movement. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. comparing one person's flexibility with another's should not be done. you will come to enjoy exercising. Good flexibility can help an athlete accomplish such physical tasks as lifting. When you begin to add these into your day. Make it your goal to actually put together a workout that you enjoy.
it is a signal that he is stretching a muscle or tendon too much and may be causing damage. These are described here and shown later in this section. Although an important safety feature. by limiting range of motion and preventing the body from hurting itself. the myotatic reflex causes it to tighten and attempt to shorten. the easier it is for the muscle to adapt to that length. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. stretching must be slow and deliberate. You may weaken the muscle. proprioceptive neuromuscular facilitation (PNF). He should hold each stretch for ten seconds or longer. When a muscle lengthens beyond a certain point. Without it. The athlete assumes each stretching position slowly until he feels tension or tightness. our muscles would be allowed to overextend and tear. and ballistic. passive. This is the tension you feel during stretching exercises. This lets the lengthened muscles adjust to the stretch without causing injury. It is a safe and effective method for improving flexibility. If you overstretch you can injure the muscle and end up decreasing your flexibility. for best results. Static stretching should not be painful. especially during a sudden or extreme change. Every muscle is subject to the myotatic reflex. When pain results from stretching. requiring a long slow recovery process. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. There are four commonly recognized categories of stretching techniques: static. it can be an obstacle to athletic development. The longer a stretch is held. Stretching Techniques Using good stretching techniques can improve flexibility. . The reflex opposes changes in muscle length. To counter the reflex. This lengthens the muscles without causing a reflex contraction in the stretched muscles.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). Set your stretching goals over a period of weeks or months. The athlete should feel slight discomfort. but no pain. not days. and it prevents strains and tears.
Bouncing causes the muscles to tighten and increases the risk of injury. or rubber tubing. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. or dynamic. for five to ten minutes before stretching to warm up the body. BALLISTIC STRETCHING Ballistic. Stretch gradually. Other key points include: • Consult your doctor before starting any exercise program. This is especially important if you've suffered a previous injury that may be affected by flexibility training. • Complete a large muscle warm-up such as brisk walking. . it often forces a muscle to stretch too far and may result in an injury. including one increasing your flexibility. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. • Devote several minutes to stretching three to five days a week. and as part of a warm up for any athletic activity.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. bike riding. Gently stretch to a point of tension and hold. • Don't bounce or jerk when you stretch. such as a towel. Although this method may improve flexibility. This produces a safe stretch through a range of motion he could not achieve without help. and with proper form to avoid injury. jumping jacks etc. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. Safety Guidelines Stretching is only beneficial if done properly. 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. pole. Individuals and units should not use ballistic stretching. to help him stretch. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility.
start slow & don't over do it. • You should never feel pain in your joints during stretching exercises. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . This causes a gradual increase in the heart rate. stop immediately and consult your health care provider. then stretch further and hold that new position for 20-30 seconds. • Don't overstretch. • If you're a beginner. A recommended sequence of warmup activities follows. Athletes should do these for five to seven minutes before vigorous exercise . . Type: Use static stretches. Do them during the cooldown to help maintain flexibility. Stop if you feel any pain. it took years to get tight. allow some time to see results. breathe normally and deeply with a feeling of relaxing the body. and increases the temperature of the active muscles. . FITT Factors You should include stretching exercises in all of your workouts. as well as passive stretching and/or PNF stretching. A mild sensation of pulling should be felt in the target area. Frequency: Do flexibility exercises daily. circulation. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort.Slow joggin-in-place or walking for one to two minutes. blood pressure. Remember. The following FITT factors apply when developing a flexibility program. If you do. • Hold the furthest point of any stretch for a few seconds. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. assumed slowly and gradually. Be patient. • Hold each stretch with a feeling of lengthening the targeted muscles. not pain.• Don't hold your breath.
arm circles.Do not stop suddenly after vigorous exercise. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. .Slow joint rotation exercises (for example.. for example. and do not bounce or bob. as this can be very dangerous. and stretching exercises should be a major part of both.Calisthenic exerciese. as described in another section. one should walk for one to two minutes. For example. thus helping reduce the risk of injury. The warm-up increases the flow of blood to the muscles and tendons. . to increase the intensity level before the activity or conditioning period. After running. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. This helps prepare the neuromuscular pathways. . 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. It also increases the joint's range of motion and positively affects the speed of muscular contraction. Stopping exercise suddenly can cause blood to pool in the muscles. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.Slow.Slowly mimic the activities to be performed. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. thereby reducing blood flow to the heart and brain. Work each major joint for 5 to 10 seconds. static stretching of the muscles to be used during the upcoming activity. . lift a lighter weight to warm-up before lifting a heavier one. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. Hold each stretch position for 10 to 15 seconds. .
Athletes who are overweight should follow a fat loss program. . Rotation Exercises Rotation exercises are used to gently stretch the tendons. Such programs include sensible diet and exercise regimens. Stretching is one form of exercise that takes very little time relative to the benefits gained. The muscles are warm from activity and can possibly be overstretched to the point of injury. ligments. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. However. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. The following exercises should be performed slowly. . and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. A more accurate way to determine body composition is by hydrostatic or underwater weighing. You may also work on it at home. This may provide better movement and less friction in the joint. if possible. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. this method is very time-consuming and expensive and usually done only at hospitals and universities.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Use partner-assisted or PNF techniques.. Be careful not to overstretch. There are also height to weight and circumference ratio's but these are the least accurate.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness.
you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. If you don't fall into the well-muscled category. However. only a small percentage of their total body mass may be fat. Although that sounds even worse. here. 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. This exercise program meets the requirement to be physically active everyday. and height. not a temporary thing but a permanent thing. We aren't talking about a diet that you will go on to lose weight and then come off of later. What you need to accomplish through a diet is to train your body to eat healthily. People always want to know if a particular food is good or bad for them.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. we aren't talking about a diet to lose weight. troublesome. with all of the comfort that you want and need. chips. But. dieting is something that is simple to do healthily even if you can't live without certain foods. which is best accomplished by a combination of eating less and exercising more. Take a look at the weight allowed for your height as shown in Table 1. You need a diet that is actually a way of eating. it's time to starting making some changes to your lifestyle. Poor choices like a lunch of soda. And. No single food choice is necessarily a bad choice. Too many bad choices over time can accumulate into a poor diet. open. Think of your diet as being free. Losing one to two pounds a week is a realistic goal. gender. Don't think about a diet that's taxing. . Yet. If you exceed the weight listed for your height. you may not necessary be over fat. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. limiting or boring. You Are What You Eat. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. You can do it even when you are in too much of a rush and don't have time. full of taste and adventure. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. too. you can do it with lots of favors that you AND your children will enjoy.
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. whole grains give you so much more health. • Your blood pressure rises. But. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. They don't cause you to gain weight like others. In our machine look at the way that food works. If you don't give it quality food. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. it won't perform the right way. the food that you consume is the fuel that your machine needs. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. fats. your body will not be able to perform as well as if you gave it the highest quality foods. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. All sorts of problems arise from not eating a healthy diet of food. In the way of your body. your body can become ill faster and with greater intensity. . They provide antioxidants to a high level that helps to heal your body. If you consume the wrong foods all of the time. and sugars that can cause you health issues. Unlike "white" foods. • Fruits are sweet so they can solve the sweet tooth. • Whole grains are also an important product of a healthy diet. • Without nutrition. improve your physical fitness from the inside to the out. healthy food is just as important. and they are very low in calories meaning you can eat more. your heart rate increases to unhealthy levels. • Your body does not heal as quickly from injury. • You are more prone to limitations physically as well as mentally.What's Healthy? The foods that you need play a significant role on your health. 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.
The average person should consume about 1800 to 2000 calories per day.• Water intake is also important. 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. causing you to keep in all that you can. you need to take into consideration the location that you are right now. you're eating less and that you aren't getting as many calories from other liquids. In addition. All foods and drinks should be noted! . 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. improving these five areas is all you need to do. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. Those that do not get enough fluids end up having a body that retains water rather than having less. If you are dieting and need to lose weight. if you need to lose weight. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. • Meats are important parts of the diet. you need to reduce this amount to at 1500 to 1600 calories per day. He or she may recommend a diet that is different for your specific health issues. The good news is that you don't often need a lot of work to make them happen. Dieting To Lose Weight Finally. What do you eat for breakfast. too. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. The body goes into dehydration mode. take note of how a normal day or week goes for you. Your doctor may have additional or different recommendations for your health. Consuming enough water means that you'll system is hydrated. Spend one or two days recording the foods that you eat in an average day on a piece of paper. Where Are You Now? When it comes to improving your diet fitness. You need protein but you shouldn't want to get it from fatty meats.
Look at your list of foods and see how many of them are high in transaturated fats. you need to address this emotional problem. 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?) 5.2. Don't worry. 4. For example. Figure out how many calories you are consuming in an average day. find out why it is that you can't give them up. you can find ways to get much of the same taste without a lot of the calories. If you need apple pie to feel safe. anxious. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . 3. though. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. sour cream and butter just because you love the taste. Next. you may have an emotional attachment to the foods. If you love your mashed potatoes loaded with gravy. If you just love the taste. determine if there is a better way for you to get the foods that you like. there are several key things for you to address. they aren't all bad! First. 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. How often did you eat without actually being hungry but being instead bored. Being honest with yourself is important. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. For example. sugars and calories in general. For most people this is as simple as tracking what they eat over the period of a few days to a week. that's a different story.
How Can You Improve? Okay. There are certain times in life that foods become prime suspects to leading to health risks. That's exactly what you need to strive for here. 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. One limit to this is when the food itself is detrimental to your health condition. here is comes. . remember moderation is the key factor in real diet fitness health. Don't fret about the foods you love.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. We've already talked about what foods you need to eat for a healthy diet. You should know what types of foods you can not eat. instead of eating it every few days make it the reward that you get for a week of good eating. 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. For example. But. Yet. If you don't know you should talk to your doctor about this. 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. use it in a different way. if you give it a try you may find that you like these foods better than you do the high fat. If you can not commit to making changes here. limiting diet that's going to make your taste buds go permanently bland is up next. The awful. Here are several key areas to make changes and exactly how you should make them. If you are a diabetic. Food isn't worth the risk of your life. your diet fitness can threaten your life through disease and even early death. high cholesterol foods that you currently are eating. Indeed you may want that slice of apple pie. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. and therefore you can improve your health overall. 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. This section of our book is long for a reason. now you need to consider how you will make changes that you can actually live with.
there are various foods that can help you to improve your hearts health. 1. And. In addition. Yes. there are reasons why an investment in a bit more time here can literally save your life. You should try to consume at least 2 to 3 servings of fish per week. you are in a hurry and who has time to chop up vegetables? Well. For this. you should instead consider getting them from whole foods as they are richer as well as tastier that way! Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made. Garlic is a great antioxidant for your heart too. . try other flavor additions to your dishes. A good way to know if they are in the foods that you are eating is to look at the color of the food. 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. The darker. the more antioxidants are in it. 2. Consume more fish. For example. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables.Heart Health Improving your heart's health is essential. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. richer and brighter the color is. eat lean cuts of meat. they help to remove toxins from your body which means a reduction in risks of cancer. Reducing the amount of sodium that you take in is also a key factor in improving health. Or take a supplement of fish oil. Instead of using a lot of salt. replacing the vegetable oil in your diet with olive oil. Antioxidants can help to transform your health. in moderation can improve your health. They can help to unclog your heart's arteries from cholesterol. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being.
Many foods that are pre-made contain high amounts of preservatives. unhealthy foods with foods that are better for you. chicken and pork over beef. Remove soda from your diet. To help you to not feel hungry. Add one new recipe to your diet each week. Avoid the aisles and you'll improve your health overall. cholesterol. Visit the website of the American Heart Association to get heart healthy recipes. You won't notice the taste difference. One good switch is with ground meats. milks. No boxed dinners. Look at your grains. salts. Replace white bread with whole grain bread. Meats. we'll make it simpler for you. Eat more fruits and vegetables. is to visit your grocery store and walk around the outside aisles only as much as possible. and sugars in the foods that you eat. Don't reach for beef. eggs and other fresh products usually line the walls of the building. or products that are placed in foods to keep them fresh and looking good. Eat more fish. 5. It adds weight to your body and it causes all types of health risks later in life. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. . then. 2. Reduce the amount of fat. 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. Look at labels. The produce section is your friend filled with riches. This single movement alone will improve your health considerably. Remember. Reduce portion sizes. 6. Learn to read labels so that they tell you what's in the foods you eat. Start looking for leaner cuts of meat. Try to look for ways to improve your current recipes through replacing butters. 3. meats that are high in saturated fat are clogging your heart. can lead to increased health risks for cancer and they put the pounds on. No food in one sitting should be a larger quantity than the size of your palm. The trick you should follow. Some of these preservatives can clog up your heart. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. but replace at least part of it with ground turkey or pork. butter or creams. Replace white rice and pasta with whole grain. 4. no frozen entrees. eat a bit slower.
Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. you'll need a lot of different nutrients. convenience or habit. When your muscles are filled with glycogen. But food is very important in a body building program. your body will start breaking down muscle tissue for glucose. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Food is a requirement to living and a healthy diet is an essential part of living a long life. the foods you eat can make a huge difference in the effectiveness of your program. Carbs Carbohydrates are the body's main source of glucose. Remember. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. but that requires the breakdown of body protein from muscle. Glycogen is the principal form of energy that is stored in muscles. If you're not eating enough carbohydrates. they both look and feel full. To have enough energy to perform your workout. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Glucose can be made from protein. While you may love food. Many people don't pay enough attention to the types of food they eat. 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. . while making changes at first is a challenge. Glucose also provides energy for your brain and making blood in your body. Calories are tiny bits of energy that your body uses to perform work. then you need to consider a calorie reduction. Food supplies us with calories. you will get into the habit and will eventually love the differences you have made.If you need to lose weight. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. One of the most important would be carbohydrates.
state. After training. sugar and refined foods such as white bread and white rice . it can prevent muscle catabolism while promoting anabolism. and aiding in muscle glycogen formation and growth. A high carb intake at your post training meal will have less chance of being stored as fat. Along with carbs. and besides your postworkout meal. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. oatmeal. If you have not been working out.are digested quickly and easily. you must consume enough fiber in your diet. For men.typical simple carbs . For example. Women multiply their body weight by two to get their carb gram intake. Eat some simple carbs after your workout and eat more of them. whole grain breads. it is also the best time to load up on carbs. Breakfast is definitely the most important meal of the day. Eat about 25% of your daily carbs at this meal. . Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. Your body must replenish these levels before stimulating the fat storing machinery in the body. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. Honey. the amount of carbs that should be taken in by multiplying their body weight by three. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. The resulting insulin spike is a double edged sword. Blood sugar and muscle glycogen levels are low from your overnight fast. That number will be the amount of grams that should be consumed daily. the intake of simple carbs can stimulate fat storage. Focus on unprocessed complex carbs like sweet potatoes. If you eat too many carbs in one sitting. however. Divide your carb meals into six servings throughout the day. or muscle building. potatoes. 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. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. Beans and oatmeal are two excellent sources of fiber. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. and brown rice.
Amino acids are the building blocks of protein. Glucose molecules make up carbohydrates just like amino acids make up proteins. and then increases insulin levels (ensuring no loss of muscle) on the final two days. Protein intake exceeds output. That is made possible because proteins are the basis for body structures. Eat 50% fewer carbs (300g) for two days. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. burned. For body builders. then the standard 600g for the next two days. you will want to rotate your carb intake. You usually see this in people who are starving. nitrogen balance is an important concept to keep in mind when talking about proteins. try varying the volume of intake. . If you lose more nitrogen than you consume. Protein is involved in growing. your body will break down muscle tissue to get it. If you are needing to lose some fat along with building your muscles. you will be in an anabolic. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). so your body won't need as much. Your energy requirements will also decrease at this time. this is something that you want. your carb intake should decrease. This is not good because the opposite is now happening. The total carb intake is the same. Protein Another important nutrient every body builder needs is plenty of protein. Your body is degrading muscle and other body proteins. and replacing tissues. your body will store them as fat and increase weight gain instead of muscle mass. This puts your body in what is called a catabolic state. For example. If you eat carbs late in the day. if your protein output exceeds intake you would have a negative nitrogen balance. Obviously. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. repairing. Watch out. injured. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. and protein is retained in tissue as new muscle is added.As your day wears on. then 50% more (900g) for the next two days. if you consume more than you lose. or muscle building. On the other hand. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). or have a fever. state.
your body cannot break it down very well. Be aware of the amount of protein you are eating and make them work for you instead of against you. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. therefore. you'll need to eat more protein to counteract this effect. even when you are building the perfect body. Fat combines with glucose for energy in order to spare the breakdown of protein. your body won't grow when it is in a catabolic state. milk 2 T. Fats Yes. would need to eat 200 grams of protein every day to put the body in an anabolic state.An anabolic state is when your body has a positive nitrogen balance. If you are dieting while body building. cooked 5 oz. Saturated fat is bad. Many diets have you cutting back on fat and carbohydrate intake. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. and eggs. you'll still need some fats in your diet. That way. The key to fat intake is to stay away from bad fats and only eat the good fat. fish. Ultimately. In body building contexts. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. you'll need the amino acids in protein to work in your body. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. you need to focus on the complete sources rather than those that are incomplete.build muscle. These are the fats that contribute to heart disease and high cholesterol. catabolic means muscle loss. . 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. Because of the chemical composition of saturated fat. While there are proteins in other foods. concentrate on the complete sources of protein like meat. To compensate. 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. but if you want to get ripped with your body building program. steak. cooked broccoli 1 c. A 200 pound body builder. protein can do what it is supposed to do . When calculating the amount of protein you are eating. your protein intake should increase to 1 1/2 times your bodyweight.
Fats keep the body insulated. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. So basically. help prevent cancer growth. Elevated levels of LDL can clog arteries and cause heart disease. Trans fats should also be avoided. 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. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body.Saturated fats are commonly found in animal products such as meat. Unsaturated fats are easier for your body to break down. Unsaturated fats are in liquid form as in oils. At room temperature. 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. fat. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. and even Type 2 diabetes. so they should be limited. saturated fats are hard and solid. Because they reduce inflammation in the body. Trans fats cause an over activity in the immune system and are linked to stroke. You should truly strive to eliminate all trans fats from your diet. Fats are actually an important part of any diet. and diabetes. This type of fat is often used in commercially processed food because they are preserved longer. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. . These fats are most often found in fish and can have some significant health advantages. heart disease. well. fatigue. seafood. These fats are found naturally in foods like nuts and avocados. Omega 3 Fatty Acids can actually help combat conditions such as depression. joint pain. whole milk dairy products like milk and cheese. as well as egg yolks. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. maintain healthy hair and skin as well as providing a sense of fullness after meals. They play an important role in protecting the body's vital organs. and improve brain function. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. They can reduce inflammation.
but drinking actually lowers protein synthesis by twenty percent. . so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. it slows down your metabolism hindering your body's ability to process foods. As many know. In fact. About a 1/2 cup is a good amount. hydrated and even over hydrated muscles allows for a much higher anabolic environment. • Use olive oil in salad dressings and when cooking • When baking. alcohol can have a detrimental effect on your progress. Not only will having a hangover lower your workout intensity. phosphorus. it becomes much harder to build muscle. magnesium. There are several reasons why it does this. Not only that. you will want to pay close attention to the foods you are feeding your body. That includes alcohol as well. it dehydrates your muscle cells. For one. Alcohol contains nothing but empty calories. you will not be as intense in your lifting and weight training. 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 alcohol lowers the amount of testosterone in your body and actually increases estrogen. Because your cells aren't holding as much water. But when you are a body builder. Having higher levels of testosterone can help with your workouts by making you more aggressive. relaxation and growth including calcium. It has no nutritional value but it does contain high caloric content. so when those levels are down. you must be careful not to overdo on the fats. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. instead of topping with chocolate or candies. Alcohol consumption also hurts muscle growth. 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. Many people like a drink or two or even three to help them unwind and relax. iron and potassium.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However.
the kidneys can't function properly. Many vitamins are water soluble. you won't be doing yourself any good. then you need a basic mega-vitamin. the body. but for body builders. Supplements like creatine work in part because it pulls water in muscle cells. creating an anabolic environment needed for muscle growth. Water is part of every single metabolic process that the body undertakes. If you're going to be using supplements in your body building program. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. • No regular soda! Diet is better for you anyway and doesn't contain sugar . urea (a toxic substance). This water is stored in extra cellular spaces. so you're not getting the hydration you need. your skin starts looking soft and puffy. it burns less fat. you need plenty of water. You can workout with the intensity of a professional. Plus. For this to work properly. thinking there's a shortage. Contrary to popular belief. water can actually reduce feelings of hunger. you'll need much more. then you need even more water to help your kidneys do their work. The liver metabolizes stored fat for energy. but if your diet stinks. Water is good for you anyway. and ketones. and tea don't count either. Use artificial sweeteners instead. water can help them work. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. begins hoarding it. and you should. it can be especially important. and water unlocks the power of those vitamins.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. When this happens. In other words. If the liver is doing some of the kidneys' work. coffee. A good diet is essential to an effective body building program. In addition. some of the load is transferred to the liver. Water flushes out toxins and other metabolic waste products from the body. if you're training hard. If you're eating big to gain weight. When water is in short supply. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. drinking water can actually help you shed excess water weight. Soda. The caffeine can increase fluid loss. Without enough water. Water is especially important when following a "high protein" diet. For body builders. as it helps remove excess nitrogen.
• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit
1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6
8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt
Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for
Drizzle with lemon juice. Ground Turkey Breast Sauce 1 lb. Add the chopped onion and mushrooms. egg. Optional: Garnish with lemon slices. slice in half and flattened Combine the onion. Cover and cook over medium heat for 10-20 minutes. Sprinkle with paprika and capers. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Uncover and cook an additional 15 minutes. skinless chicken breasts. Pan Broiled Fish 1 lb. Cover with tomatoes and liquid. Put a dollop of the mixture into each chicken breast. garlic & oregano Arrange fish filets in a single layer in skillet. . spinach. stir together mustard and garlic. Serve. Pour the spaghetti sauce in. Top on whole wheat pasta or brown rice if desired. Serve. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. low fat ricotta cheese Salt & pepper to taste 4 boneless. spread with mustard/garlic mixture. Serve over your favorite type of noodle. Tie the chicken breasts together with butchers twine. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Add browned chicken. Can diced tomatoes w/ basil. frozen spinach. stirring occasionally. Put the all spice. Fish filets One 14 oz. Turn fish over. low-calorie Dijon mustard 1 clove garlic. minced or pressed 2 tbsp. In a separate bowl.15 minutes. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. drained capers Paprika to taste Rinse fish and pat dry. Broil on top rack for 5 minutes. or put toothpicks through them. Serve plain or over brown rice. Arrange fish and zucchini in a single layer in a large pan. 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. or until the fish easily flakes with a fork. salt and pepper in. cover and cook on low for 45 minutes. and cheese mixture in a bowl. Bake at 350 degrees for 30-35 minutes. thawed and dried 1 egg lightly beaten 8 oz.
Top with lettuce or spinach leaves and second slice of bread. Add barbeque sauce and stir together until well-coated. combine all ingredients and stir until well-mixed.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Mix well and spread over bread. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Microwave for approximately 1 minute when ready to serve. mustard. Cook tuna to desired doneness. beans. 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. and chicken. and tuna. or just use more egg whites. Add cheese if you like and let it melt after turning the burner off. Eat plain or on a bed of pasta. 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. This is also good cold. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. barbeque sauce In large bowl or Tupperware. Cook to desired texture. Chicken. black pepper. Chop egg whites and add to medium bowl. Fiery Chicken Deluxe . combine rice. or over some brown rice. low fat mayonnaise 1 tbsp.1 cup cooked brown rice 1/4 can red beans 2 tbsp. 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. You can eat this on some whole-wheat bread. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Add mayo. Add tuna and sprinkle with seasoning. plain.
Dried parsley Juice of 1/2 lemon 1 lb.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. or bake them for 25 minutes at 375 degrees. Place one asparagus stick on the top and start rolling it. minced 1 tsp. depending on how thick you would like your roll to be. the juicier it will be) This works best with a Foreman-style grill. Cover and cook 1 minute. Place one slice of turkey bacon on each slice of chicken breast. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. add the salt and pepper. Add parsley and lemon juice. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Fresh bay scallops. Cut chicken into two to four thin slices.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Pre-heat. salt with chicken in a container and really roll the chicken breast around in the mix. Put chicken slices in the container.10 hours (the longer. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Add garlic and sauté 1 minute. Heat wine in a medium skillet over medium heat. then let it sit in the refrigerator for 3 . dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce. Snap off tough ends of asparagus and remove scales with vegetable peeler. Once the roll is ready. Makes 2-3 servings Garlic Roasted Vegetables . Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. rinsed and patted dry. and put the green beans in for 2 . mustard and honey. Let it marinate for 25 minutes. cayenne pepper. Give the asparagus a quick wash. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out.
fruit bits. zucchini. Repeat until mixture is used up. chopped 1 tbsp. Combine with sunflower seeds. Sprinkle each with wine. peeled and quartered 6 parsnips. or 3 tbsp. dried thyme. chopped 1 green onion. square pieces of foil. celery. Fold foil edges together. and yogurt. Bake for 15 minutes. dried rosemary. and place in mixing bowl. On the Grill: Turn barbeque to medium. Place a piece of fish on each square of foil. or wrap roll-ups in plastic wrap for later use. halibut. boneless. Roast for about 1 hour 20 minutes or until tender. peeled and cut into 6-8 wedges 1 large garlic bulb. chicken and fish. Great with meat. Roast for about 30 minutes or until tender. julienne 1 carrot. and pepper. and carrot. peeled and quartered 6 shallots. chopped 4 small zucchini. Combine all the vegetables into a tinfoil bag. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Cut two 12 in. Makes two servings Fish in Foil 1/2 lb. cooked 2 tbsp. Makes two servings Muscle Building Shake 1 cup ice cubes 3/4 cup egg whites 3/4 cup vanilla soy milk 1 cup frozen strawberries 1/2 banana 1/2 cup cranberry juice Put all ingredients in a blender and blend on high for 30 seconds. Drink. julienne 1 cup dry white wine 1 tsp.6 carrots. Spread a little chicken mixture on lettuce leaf and roll up tightly. cut in two pieces 1 tomato. sealing with a pleat. Chicken Salad Roll-ups 1 lb. green onion. Top each piece of fish with tomato. fresh. drizzle with olive oil and stir to coat. Workout Energy Salad . dried fruit bits 1/8 cup celery. Serve immediately. drizzle with oil and stir to coat. Salt and pepper to taste. or 3 tbsp. broken into cloves and peeled 1 tbsp. sunflower seeds 2 tbsp. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. herbs. Salt and pepper to taste. Combine all the vegetables in roasting pan. peeled and halved 2 medium onions. fresh 4 tbsp. olive oil In the Oven: Preheat oven to 400 F. skinless chicken.
yogurt. sliced 1/2 cup mushrooms. torn into bite-sized pieces 1/3 cup spinach. sliced Fresh parsley In large salad bowl. Aerobic fitness is related to an individual's body fat. tomato. parsley. cut in strips 1 cup broccoli. Shake vigorously. combine the vinegar. celery. . mushrooms. high blood pressure. cooked and cut 1 stalk celery. and onion. cooked and chopped 1 cup green beans. Muscle Density Broccoli Salad 1/2 pound cooked steak. combine steak. spinach. and sunflower seeds. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. and diabetes. You don't necessarily have to be dieting. mustard. broccoli. The higher the fat. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. mushrooms. sprouts. combine lettuce. Nutrition is very important when you are trying to build up muscle mass. and pour over salad. basil In a medium-sized salad bowl. lemon juice. and shake until thoroughly mixed for the salad dressing. and pepper.it's time to make the fitness connection In many cases fitness begins with weight reduction. carrots. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. In a screw-top jar. torn into bite-sized pieces 1/3 cucumber. green beans. Weight control . Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. The spin-off is less likelihood of developing heart disease. avocado. cucumber. mix olive oil with lemon juice and herbs. 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. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. peeled and sliced 1/3 tomato. sliced 1 green onion. In a screw-top jar.1 cup lettuce. Arrange salad on a bed of lettuce leaves.
Invest in yourself. 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) Make a decision to lose weight and shape up. and too strict and will lead only to temporary weight loss. exercise routine. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (3) A sense of accomplishment. 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. lifestyle changes. (3) Develop a strategy (diet.a. You can even lose weight while improving performance. (4) A feeling of pride. b.. 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 . dehydration. Making nutrition work Improving your nutrition will increase your mileage in many ways. (1) A healthy appearance. Stay away from food fads they are usually boring. (2) Get motivated. Enjoy the payoffs:.. (4) Carry out the strategy. (2) An improved self-image. Compare the benefits of a sound nutrition with the consequences of crash diets. headaches. unhealthy.
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)
unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. The meat. poultry. Cook meats on rack so that fat can drain off. however. (2) Substitute plain. (2) Roast. (1) Use skim or lowfat milk in recipes when making puddings. (3) Remove skin from chicken or turkey. b. you can include a favorite high calorie food item as a special occasional treat. and baked products. The milk and cheese group. bake. or sparerib is too tempting. or simmer meat. and add spices to enhance flavors. Braise in covered pan on stove top or pan broil in a nonstick pan.a memo to the cook for cutting calories during food preparation a. and dry beans group.7 liter = 24 ounces . poultry or fish without adding fat. . (1) TRIM fat from meat. soups.5 liter = 17 ounces . Good cookin' for good lookin . You have to make and follow your own rules according to your ability to control what you eat. and diet according to your plan. Many people. But if you plan your diet.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . broil. have a particular food obsession that must be recognized. piece of candy. fish. Avoidance is one means of control. The urge to eat the whole thing becomes too great. sauces.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. For them trying to eat just a cookie.
c. boil. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Substitute lower calorie ingredients. The vegetable and fruit group. Check nutrition information label for total calories in each portion. Season with herbs and spices. (5) Have boiled. most restaurants have them. Some fruits may be broiled or heated with spices added for flavor.(4) Chill meat broth until fat turns light and solid on top. vinegar. However. Dining tips a. schnitzel). and deep-fried food. remove the coating and eat only the meat. Remove all the visible fat from the meat. d. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. and margarine. (1) Steam. butter. butter. (1) Use less fat and sugar than called for in recipes. Starchy foods are not fattening when consumed in moderate quantities. (2) Avoid recipes for baked products that require large amounts of fat and sugar. or sour cream. c. or bake vegetables. skim or peel fat off and discard. The bread and cereal group. Avoid gravies. sauces. d. b. If the meat has been fried (southern style chicken. broil. (3) Check ingredient labels for fat and sugar content. steamed. Request diet salad dressing. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. (2) Go easy on sauces. With a spoon or knife. or baked rather than fried potatoes. Cut way back on regular salad dressings. avoid those prepared in cream . or lemon juice for your salad. (3) Try lemon juice or vinegar on salads.
(1/2 cup) Hard liquor. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day.25 litre (8 oz. rice. pastry. g. Follow these tips to lose weight and body fat. e. unsweetened sodas. (8) Plan snacks. c. Plan your food intake and abide by your plan. European beer. Carry individually packaged sugar substitutes to sweeten beverages.25 liter (8 oz. cakes. or spaghetti are good potato substitutes. pies. Try a slice of lemon or lime in a glass of ice water. 4. have fresh fruits. jelly. jam. Avoid rich desserts. b. regular soda. baked potatoes with a small amount of sour cream or margarine is a good choice. 11/2 oz.sauces or deep-fried. a few crackers or pretzels. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. and other sweets. f. (3) Take smaller portions (4) Consume less sugar. macaroni. black coffee. .6 oz. honey. candy. if you must. 12 oz. gelatin.) Sweet wine. Lowfat milk is also a nutritious choice.) Food Calories 160 250 165 110 200 300 Educate your appetite a. . noodles. For example. jigger Dry wine. cookies. Also. sugar. USE SPARINGLY. Always check your intake for balanced nutrition and total calories. . Low-calorie beverages. or delicious low-calorie raw vegetables. 1/2 liter Cocktails. and mineral water add no calories to your diet. Alcohol calories American beer. If you MUST have a snack. Keep a food diary and monitor your own intake. ice cream. (1) Eat S-L-O-W-L-Y (2) Consume less fat.
) 840 Coke.especially in snack foods. 1 cup 223 Beer (European). b. Lower in sugar. 160 French fries. Weight control . or sugared beverage. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. Lower in fat. soda. 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. 1/4 cup 340 Salted nuts: Peanuts. 25 nuts 252 Mixed. Become aware of how many calories you're consuming. creamed. 12 ozs. 2 tbs 170 Cashews. 1/2 liter 250 Creamy salad dressing. 2 scoops 200 Potato or corn chips. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz.d. 1 ounce 150 Grapefruit or orange juice.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 1 ounce package 180 Chocolate candy. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. Each teaspoon supplies an additional 20 calories. (Each teaspoon supplies an additional 45 calories).
so why lose weight? b. 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. think of it as something you have chosen to do. it will be easy to give up these typical excuses. or discouragement. loneliness. This is important if you plan on being successful at losing weight. big bones. beef bologna 237 Lean ham 103 1 oz. c. I haven't weighed 180 pounds since I was 15 years old. Get motivated. Dieting is up to you if you are willing to try. or Everyone in my family is big it's hereditary. Forget those old excuses: But I've got a large frame you know. but you want to strive to be the best. Don't be angry that you have to lose weight. cream cheese 106 1 oz.3 oz. Occupy your time with other activities not related to food. You may be a good athlete now. Make up your mind to control food instead of letting food control you. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. 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.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. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. . or I can still workout OK. or Gosh. Try not to be food centered. If you're serious about losing weight.
Whole grains differ from refined grains in the amount of fiber and nutrients they provide. in preparation. Different foods contain different nutrients and other healthful substances. and Pasta Group: Foods made from grains (wheat. Remember all the work it took to get you to your desired weight. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. and other substances that are important for good health. You are always responsible for what you are eating. Construct new habit patterns. Rice. Cereals. Breads. and different whole grain foods differ in nutrient content. unless fat is added in processing. e. h. Eating plenty of whole grains. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. or at the table. Your body is adjusting to your new eating habits and changes are taking place. rice. i.d. and oats) should form the foundation of a nutritious diet. Make your meals last longer. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. . slow down. You should consume at least 6-11 servings daily from the base of the pyramid. They provide vitamins. remember. 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. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Don't let this be wasted effort. so choose a variety of whole and enriched grains. enjoy flavors. minerals. g. carbohydrates (starch and dietary fiber). pause halfway through meals and don't stuff yourself. Choose the recommended number of daily servings from each of the five major food groups. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Make meals as pleasant as possible even if you are cutting down on what you eat. Grain products are low in fat. No single food can supply all the nutrients in the amounts you need. For best results. Don't cheat. To make sure you get all the nutrients and other substances you need for health. Stick with it! f.
To ensure that you get essential vitamins and minerals. also provides fiber. cantaloupe. don't overcook. rye. corn and oat bran). canned. steamer. strawberries. or winter squash are the best choices. Breakfast is a good opportunity to eat some fruit. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. The best choices from this food group are bran cereals. and yellow vegetables. The lighter colored vegetables. low fat bagels (pumpernickel. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. cereal. green peppers. A 1/2 cup of fruit is about the same size as a tennis ball. whole wheat).Consuming the recommended daily intake is not difficult if you understand serving sizes. Fruit Group: The fruit group. the more likely it is to have large amounts of vitamins and minerals. and stoned wheat and whole grain crackers. A 1/2 cup of cooked rice. you should strive for 3-5 servings per day from this group. Vegetables are nature's vitamins. and most people eat more. or cooked fruit. A 3/4 cup of fruit juice equals one serving. Cook in a microwave. A serving size of raw or cooked vegetables is only 1/2 cup. Choose dark green. or wok only until tender crisp. or minerals. whole grain muffins (bran. and dried fruit. iceberg lettuce. orange. whole grain breads and rice. Brussels sprouts. To maximize the vitamin and mineral content of your vegetables. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. carrots. cauliflower. or a 1/2 cup of chopped. vitamins. If you choose fruit juice. kiwi. in addition to providing vitamins and minerals. oat bran. or pasta is about the same size as your fist. tomatoes. Juice that you can see through . Two to four servings of fruits are recommended each day. which is much smaller than the regular salad served with a restaurant dinner. 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. One cup of leafy raw vegetables is also a serving size. and celery are mostly fiber and water with very little calories. such as cucumbers. A 1/2 cup of vegetables is about the size of a tennis ball. spinach. Other good choices are citrus fruits. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. bananas. The darker the vegetable. Broccoli. collards.
. milk. and yogurt. or grilling. and Cheese Group: These dairy products are a great source of protein. Milk. peanut butter. Fats.(apple. 2 tablespoons of peanut butter. so you may not get your daily requirement for the essential nutrients. and minerals. The serving sizes typically consumed greatly exceed the nutritional requirement. and beans. Most fats and sugars are nutrient poor. peach nectar. however. or prune juice). frying food in fat (cooking oil) once in a while is all right. The milk group. A better food preparation choice is baking. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. or 1/3 cup of nuts. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. Many no-fat or low-fat dairy products are available. Oils. they are referred to as empty calories. Quick and easy choices include canned tuna. water. chicken. no vitamins. minerals. which can't be made by the body. sour cream. and is easily attainable. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). vitamins. 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. A serving size of cooked fish. poultry. fiber. Eggs. Fish. Two to three servings from this group are required each day. Poultry. However. and minerals (fortified by law) especially calcium and riboflavin. 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. One cup of milk or yogurt. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Top choices are 1% or skim milk. lentil soup. a 2 1/2 ounce soyburger. grape. Like the milk group. The recommended number of servings per day for this group is 2-3. roasting. low-fat cheese. it does not mean that you should never eat these items. or protein. For example. vitamins. Meat. and yogurt. can also contain a large amount of fat. including cheese. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). a 1/2 cup of natural cheese (Cheddar or Swiss). Most people are at one extreme or the other by consuming too much or not enough from this group. Yogurt. Foods from this group are still an important part of a performance diet. Sweets add taste and flavor. 1 ounce of cheese is about the size of four dice. For this reason. Dry Beans. however. This means that they provide nothing to the body except calories. 1 egg. this group can contain large amounts of fat as well.
E. Some kinds of fat. or lean meat. vegetables. which is a better choice than apple juice. and they may be just as high in calories. whole milk. Eating lots of fat of any type can provide excess calories. However. and proteins in food supply energy. notice that many of the meals and snacks you eat contain items from several food groups. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. fiber. walnuts. A baked potato is a better choice than mashed potatoes. choose small portions of foods. fats. molasses. increase the risk for coronary heart disease by raising the blood cholesterol. Snacks and meals eaten away from home provide a large part of daily calories for many people.Top choices from this group include olive oil. poultry. but choose sensibly. cream. for example. and cheese from the milk group. so they can make it difficult for you to avoid excess calories. When eating out. which is a better choice than potato chips. and K. and fiber and add undesirable or questionable additives. You need some fat in the food you eat. but most people still eat too much saturated fat. An apple is a better choice than applesauce. Try fruits. minerals. Choose them wisely. In contrast. turkey from the meat and beans group. If you choose fish. berry jams. For example. CHOOSE SENSIBLY The carbohydrates. especially saturated fats. whole grain foods. Also. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. These foods include high-fat dairy products (like cheese. and they help absorb the fat-soluble vitamins A. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. Choose natural or less processed foods whenever possible. and carotenoids. High-fat foods contain more calories than the same amount of other foods. a sandwich may provide bread from the grains group. or a cup of low-fat milk or yogurt for a snack. which is a better choice than apple pie. Your pattern of eating is also important. Sometimes extra sugars are added to low-fat muffins or desserts. or a favorite dessert. Food processing tends to remove vitamins. and sodium. butter. ask that it be grilled rather than fried. D. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Fats supply energy and essential fatty acids. low fat doesn't always mean low calorie. and . which is measured in calories.
These foods include liver and other organ meats. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. the skin and fat of poultry. peas. palm oil. or nuts daily. These foods include those high in partially hydrogenated vegetable oils. such as many hard margarines and shortenings. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. . corn oil. most nuts.Choose vegetable oils rather than solid fats (meat and dairy fats. Try the lower fat varieties (check the Nutrition Facts Label). shortening). Use moderate amounts of food high in unsaturated fats. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. and Nuts . avocados. beans. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. and dairy fats.Limit your intake of high-fat processed meats such as bacon. taking care to avoid excess calories. . bologna. lean poultry. and mackerel. fatty fresh and processed meats. sausages.Choose 2 to 3 servings of fish. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Some fish. Choose dry beans. Eggs. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. . such as salmon. Shellfish. Unsaturated fats occur in vegetable oils. and other cold cuts. and peanut oils are some of the oils high in monounsaturated fats. Beans. Keep your intake of these foods low. Meat. egg yolks. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. olives. tuna. other lean meats. lard. Vegetable oils such as soybean oil. and fatty fish like salmon. 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 . Olive. canola. decrease the amount of fat you use in cooking and at the table. Trim fat from meat and take skin off poultry. sunflower.regular ice cream). Fish. and coconut oil.If you need fewer calories. shellfish. or lentils often. Poultry. salami.
. and low-fat cheese most often. fruits. .Choose fat-free or low-fat milk. Examples of these foods include milk. but may have few vitamins and minerals.Limit your intake of liver and other organ meats. . some vegetables. . Prepared Foods . CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Foods at Restaurants or Other Eating Establishments . cereals. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. not the naturally occurring sugars in foods like fruit or milk.Choose fish or lean meats as suggested above. breads. Choose foods lower in saturated fat and cholesterol. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. and add little or no butter to your food. Sugars are carbohydrates and a source of energy (calories). Dairy Products . Try switching from whole to fat-free or low-fat milk. In the United States.Choose fruits as desserts most often. Foods containing added sugars provide calories. marbled steaks. and grains. and cheese. the number one source of added sugars is nondiet soft drinks (soda or pop). Sugars and starches occur naturally in many foods that also supply other nutrients. During digestion all carbohydrates except fiber break down into sugars.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Limit ground meat and fatty processed meats. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. . Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. This decreases the saturated fat and calories but keeps all other nutrients the same.Use egg yolks and whole eggs in moderation. fat-free or low-fat yogurt.Limit your intake of foods with creamy sauces.
and sweetened canned fruits.Sweets and candies. You will face no nutritional deficiencies. like chocolate milk. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. also are high in vitamins and minerals. However. but when you do decide to switch to a meatless diet. 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. Eating less salt may decrease the loss of calcium from bone. Only small amounts of salt occur naturally in foods. normal person. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Never stop learning about your diet and what you put into your body. the firmest link between salt intake and health relates to blood pressure. you need to go into it with as much information as you can. consuming less salt or sodium is not harmful and can be recommended for the healthy. 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. presweetened cereals. Not all foods with added salt taste salty. High salt intake also increases the amount of calcium excreted in the urine. . Some people add salt or a salty seasoning to their food at the table. is of concern. Intake of a lot of foods high in added sugars. At present. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. There is no way to tell who might develop high blood pressure from eating too much salt. Some recipes include table salt or a salty broth or sauce. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Some foods with added sugars. Salt is found mainly in processed and prepared foods. Salt (sodium chloride) is the main source of sodium in foods. You may be able to reduce your chances of developing high blood pressure by consuming less salt. and fruit drinks and fruitades are also major sources of added sugars. and some cooking styles call for adding a very salty seasoning such as soy sauce. cakes and cookies. Choose and prepare foods with less salt. like soft drinks. The reasons for switching to a vegetarian lifestyle are many.
• Vegan: Does not eat dairy products. Not all levels are vegetarian. milk and milk products. shellfish or crustacean. becoming increasingly restrictive. Being healthier on a vegetarian diet means spending less on health care. etc. Vegetarian foods tend to cost less than meat based items. The diet progresses through ten levels. Whatever your reason for wanting or not wanting to become a vegetarian. The dangers herein. Vegetarians live on a diet of grains.000 different drugs. eggs. animal foods contain far higher concentrations of agricultural chemicals than plant foods. game. fish. in secondary consumption of antibiotics. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. though each level gradually eliminates animal products. Being higher on the food chain. or any other animal product. vegetables and fruit. The highest levels eliminate fruit and vegetables. • Fruitarian. These drugs are consumed when animal foods are consumed. . including pesticides. poultry. This is the most common type of vegetarian diet. antibiotics. poultry or any slaughterhouse by-product such as gelatin. A type of vegan diet where very few processed or cooked foods are eaten. eventually reaching the level of a brown rice diet.Animal foods are higher in fat than most plant foods. herbicides. or slaughter by-products such as animal fats. • Macrobiotic: A diet followed for spiritual and philosophical reasons. You might be surprised to know that there are many different types of vegetarians. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. There are over 20. The list can go on and on. fish. seeds. with or without free-range eggs. growth hormones and other veterinary drugs that are given to livestock animals. Consists mainly of raw fruit. Vegetarians not eating anything containing dairy products or eggs are called vegans. Plants do not contain cholesterol. I have included this section for your personal choice. • Lacto-vegetarian: Eats dairy products but not eggs. particularly saturated fats. grains and nuts. A vegetarian does not eat any meat. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). including sterols. nuts. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. are well documented.
Other terms can be used in describing various vegetarian diets. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. . Somewhere along the way. In fact. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. The women would grow huge gardens that would provide the rest of the nutrition. though in other cases it may simply mean a lacto-ovo-vegetarian diet. That includes chicken. There really is no single vegetarian eating pattern as you can see from the definitions above. Persons consuming fish but no meat are sometimes called pescetarians. 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. cows. but not fish. 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. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. Many. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. The term strict vegetarian may refer to a vegan diet. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. because choosing to eat as a vegetarian is such a personal decision. big business began changing the way food was not only distributed. the food was pure and unprocessed. people survived on what they could grow or kill. Men would kill deer. Back then. but also how it was processed for human consumption. The meat was cleaned and cured without chemicals or preservatives. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. though their exact meaning can differ. They were freaked out by the thought of consuming something that at one time could look them in the eye.
Some of us still don't have much concern over our processed foods. people just accepted the fact that processed foods were a way of life. These two instances . Horror stories include bashing the beast in the head or giving them a shot to the brain abound.are reason enough for some people to give up meat. 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. It's true that the way we process meats can begin in a not so pleasant way. but others have taken a different turn.is often associated with higher risks of heart ailments. Let's look at some common reasons people give for eating meatless meals. It is a lot cheaper to buy vegetarian foods instead of meat.especially red meat . They have decided that eating pure and natural foods instead of processed foods are the way to go. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Plus. elevated blood pressure. Another good reason is that meat is expensive. They are also often injected with artificial hormones to increase meat production. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Once they are killed. Then concern began to arise as to how safe these foods really were.Initially. This can't be healthy . In fact. even before the animals are sent to a slaughterhouse. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. and results were published that indicated some of these processing procedures weren't as safe as originally thought. Mad cow disease is a very real illness that causes dire circumstances even death. surveys were taken.the way animals are killed and the preservatives put into the meat . Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. . Meat . and other diseases. Studies were conducted.for anyone! Many animals are also infected with diseases due to poor living conditions.
They include: . Medical studies have proven that a vegetarian diet is easier to digest. A vegetarian diet is healthy because it is typically low in saturated and total fat. Certain components of food help our bodies not only operate more efficiently. fewer dental problems. It's just a more productive and less invasive way to eat that gives way more benefits than not. make less frequent visits to a doctor. calcium. but keep us from getting sick.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Their immune system is stronger. and thus smaller medical bills. provide a wider range of nutrients. Vegetarians are less susceptible to major diseases that afflict present-day society. they live longer. This is simply not true. Vegetarians have fewer physical complaints. are healthier. and enjoy very productive lives. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. and vitamins are all contained in our foods. 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. Whatever the reason. There are six food groups in the vegetarian diet. and their physical appearance is better. Protein. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. As a result. most people choose a vegetarian diet for health reasons. there can be little doubt that eating a vegetarian diet is a healthier way to eat. and imposes fewer burdens and impurities on the body. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. 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. their bodies are more refined.
sesame seeds. and the mineral iodine. men need about 55g (more if very active). soya milk. • Vegetable oils and fats . although they are needed in varying quantities. • Fruit & vegetables.tofu. and E. zinc. sunflower. soya protein etc. millet. rye. lentils. lactating or very active). • Seeds: sesame. supplies vitamins A. walnuts. proteins. some B vitamins and minerals (mostly iron. Protein is very important in the diet. tempeh.kidney beans. pasta etc). brazils. Nutrients are usually divided into five classes: carbohydrates.margarine or butter. in addition to the above. walnuts. potassium and phosphorous). oats. We also need fiber and water. pumpkin. • Grains/cereals: wheat (in bread. All are equally important to our well-being. flour. Most foods contain a mixture of nutrients (there are a few exceptions. Women need about 45g of protein a day (more if pregnant. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. fats (including oil).• Cereals/grains . Evidence suggests that excess protein contributes to degenerative diseases. • Nuts & Seeds . barley. . etc. rye. Carbohydrate. • Dairy products or Soya products . it is worth remembering that everything you eat gives you a whole range of essential nutrients.almonds. Fish. etc. rice. maize. cashews. Still. linseeds. Potatoes are a useful cereal alternative. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. almonds. baked beans. hazelnuts. chick peas. barley. sunflower seeds. Meat supplies protein. etc. maize (sweet corn). pine kernels etc. fat. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. lentils. veggie burgers. vitamins and minerals. • Pulses . beans. D. peanuts. • Soya products: tofu. textured vegetable protein.wheat (bread & pasta). • Pulses: peas. tempeh. All these nutrients can be easily obtained by vegetarians from other sources. oats. rice. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide.
The sugars or simple carbohydrates can be found in fruit. This is not as alarming as it sounds. Amino acids are the units from which proteins are made. barley. Even those foods not considered high in protein are adding some amino acids to this pool. we don't have to worry about complementing amino acids all the time. yoghurt (butter and cream are very poor sources of protein). We can make many of them in our bodies by converting other amino acids. Single plant foods do not contain all the essential amino acids we need in the right proportions. such as potatoes and parsnips. they have to be provided in the diet and so they are called essential amino acids. We mix protein foods all the time. There are three main types: simple sugars. vitamins or minerals and they are also the main cause of dental decay. It is now known that the body has a pool of amino acids so that if one meal is deficient.• Dairy products: milk. oats. Carbohydrates are the body's main source of energy. The unrefined carbohydrates. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. Refined sources of sugar are best avoided as they provide energy without any associated fiber. as long as our diet is generally varied and well-balanced. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. There are 20 different ones in all. Contrary to previous . cheese. rye) and some root vegetables. • Free range eggs. It is a normal part of the human way of eating. pasta. but when we mix plant foods together. Most of our carbohydrates are provided by plant food. complex carbohydrates or starches and dietary fiber. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. muesli. but eight cannot be made. whether we are meat-eaters or vegetarians. Adding dairy products or eggs also adds the missing amino acids. milk and ordinary table sugar.g. buckwheat. any deficiency in one is cancelled out by any excess in the other. quiche. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. e. Because of this. or rice and peas. it can be made up from the body's own stores. rice. millet. Complex carbohydrates are found in cereals/grains (bread. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. A few examples are beans on toast. macaroni cheese. porridge.
linoleic and linolenic acids. Two of these fatty acids. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). • B Vitamins: This group of vitamins includes B1 (thiamin). The one thing they have in common is that only small quantities are needed in the diet. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. Like proteins. In fact starchy foods are very filling relative to the number of calories that they contain. Fiber can be found in unrefined or wholegrain cereals.belief a slimming diet should not be low in carbohydrates. for the manufacture of hormones and to act as a carrier for some vitamins. . folate. B12 (cyanocobalmin). leafy green vegetables and fruits like apricots and peaches. like sunflower or safflower oil are unstable at high temperatures. are best used for frying as the poly-unsaturated fats. such as olive oil or peanut oil. with the exception of palm oil and coconut oil. B6 (pyridoxine). but a little is necessary to keep our tissues in good repair. Mono-unsaturated fats. B2 (riboflavin). as it is now termed. It is added to most margarines. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Too much fat is bad for us. orange or yellow vegetables like carrots and tomatoes. pulses and green vegetables. are termed essential as they must be provided in the diet. fats are made of smaller units. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. or in sufficient quantities. Dietary fiber or non-starch polysaccharide (NSP). This is no problem as they are widely found in plant foods. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. B3 (niacin). nuts & seeds. fruit (fresh and dried) and vegetables. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). pantothenic acid and biotin. refers to the indigestible part of a carbohydrate food. called fatty acids.
nuts and seeds (especially sesame seeds). cheese and butter. These sources are usually adequate for healthy adults. dried fruits (especially apricots and figs). cereals and bacterial synthesis in the intestine. It is also added to most margarine and is present in milk. • Iron: Needed for red blood cells. whole meal bread. soya milks. Minerals perform a variety of jobs in the body. Vegetable sources of iron are not as easily absorbed as animal sources. • Vitamin E: Vegetable oil. Found in leafy green vegetables. all leafy green vegetables and potatoes. lentils and pulses. wholegrain cereals. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. bread. salad vegetables. leafy green vegetables. . Found in dairy produce. dried fruits. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. The very young. • Vitamin K: Fresh vegetables. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Vitamin D helps calcium to be absorbed. eggs. cheese. molasses. but a good intake of vitamin C will enhance absorption. eggs. tap water in hard water areas. Vitamin B12 is added to yeast extracts. • Vitamin C: Fresh fruit. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. veggie burgers and some breakfast cereals.
activating clotting factors. CALCIUM Calcium is the most abundant mineral in the human body. The skeleton of a young adult male contains about 1. cheese. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. • Iodine: Present in vegetables.2 kg of calcium. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. lentils and wholegrain cereals. increasing re-absorption of calcium by bones. Osteoporosis can be due to calcium deficiency. Calcium can bind to a wide range of proteins altering their biological activity. muscle contraction and nerve impulse transmission. Calcium is also needed for blood clotting. but the quantity depends on how rich the soil is in iodine. This may be related to repeated pregnancy with lengthy breast feeding. In adults. about 99% is in the bones and teeth where it plays a structural role. The main function of calcium is structural. Dairy products also have plenty of iodine. This is important in nerve impulse transmission and muscle contraction. Calcium also plays a role in cell biology. There is continuous movement of calcium between the skeleton and blood and other parts of the body.• Zinc: Plays a major role in many enzyme reactions and the immune system. This usually occurs after 35- . Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Sea vegetables are a good source of iodine for vegans. sesame and pumpkin seeds. Metabolites of Vitamin D are important in this. Of the body's total calcium. Bone loss occurs with age in all individuals. This causes bones to be brittle and liable to fracture. This is finely controlled by hormones. This involves loss of calcium from the bones and reduced bone density. calcium deficiency may lead to osteomalacia (softening of bones). Found in green vegetables.
This is thought to be due to animal protein increasing calcium loss from bones. Meat is a very poor source of calcium. Calcium is also lost during lactation in breast milk. However. Dairy products. Calcium balance can be affected by a range of other factors. In severe cases muscle spasms may occur. found in certain fruits and vegetables can also bind calcium. Calcium is present in a wide range of foods. However.40 years and involves the shrinking of the skeleton. Excess calcium in the blood can cause nausea. Saturated fats can also lessen calcium absorption. Adaptation to both high and low calcium intakes occur. oestrogen. sesame seeds). Calcium loss is reduced if dietary calcium is low. nuts and seeds (almonds. A number of substances can inhibit the absorption of calcium. and dried fruit are all good sources of calcium for vegetarians. Postmenopausal women are particularly at risk from osteoporosis. found in bran. This is called tetany. This involves sensations of tingling and numbness and muscle twitches. other research has found no difference between vegetarians and omnivores. Uronic acid. This usually results from excessive doses of vitamin D and can be fatal in infants. Calcium is lost in the feces. In infants and children calcium is retained for new bone growth. Lack of exercise. and oxalic acid. smoking and alcohol can all increase the risk. Hard water may also provide calcium. diets habitually high in these acids are not thought to have a major effect on calcium absorption. A low level of calcium in the blood and tissues can cause hypocalcaemia. Bone loss is greatest in women following the menopause. whole cereals and raw vegetables is one of these. vomiting and calcium deposition in the heart and kidneys. urine and sweat. Calcium loss is roughly equal to dietary calcium in adults. tofu. . Phytic acid. brazil nuts. Vitamin D is essential for absorption of calcium from the gut. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. a component of dietary fiber. leafy green vegetables. Most flour is fortified with calcium carbonate so cereals can also be a good source. Reduced intake leads to increased efficiency of absorption. The risk of osteoporosis may be altered by factors other than diet. being underweight. This is due to reduced levels of the hormone.
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. Fats tend to be solid at room temperature whilst oils are liquid. A lactating woman can lose up to 300 mg a calcium/day in breast milk. . monounsaturated or polyunsaturated. Fats consist of fatty acids and glycerol. being made up of three fatty acid molecules to one glycerol molecule. Saturated fat raises the level of cholesterol in the blood. The term lipids include both fats and oils. Foods rich in saturated fats are usually of animal origin. Fats can be classed as either saturated. monounsaturated or polyunsaturated. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Cholesterol is present in animal foods but not plant foods. calcium absorption from the gut increases and no additional calcium is generally needed. The building blocks of fats are called fatty acids. The nature of fat depends on its constituent fatty acids. Fats and oils are essentially the same. Raised blood cholesterol is associated with an increased risk of heart disease. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Nearly all the fats in our bodies and in foods are triglycerides. Pregnant adolescents are an exception to this. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Vegetable fats are generally unsaturated. Breast feeding women need extra calcium. having particularly high calcium needs. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Therefore. There are about 16 different fatty acids commonly present in foods. These can be either saturated. This depends on the type of chemical bonds present in the fatty acid.
This process is known as hydrogenation. As well as being a concentrated source of energy. For this reason. Two fatty acids are termed essential fatty acids. Fats are also essential for the structure of cell membranes and are precursors of many hormones. fish oils are sometimes used therapeutically. These must be present in the diet as the body is unable to make them itself. Saturated fats tend to be animal fats and are solid at room temperature. It is present in all animal tissues but is absent from plants. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. rapeseed and soyabean oils. They are widely present in plant oils such as sunflower. Because of this conversion. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. These are linoleic acid and alinolenic acid. converting double bonds to single bonds. If there is more than one then it is polyunsaturated. arachidonic acid is not an essential fatty acid as was once believed.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Hydrogenated vegetable oils are often present in margarine and other processed foods. Unsaturated fats are liquid at room temperature. They are usually of plant origin. then it is unsaturated. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Butter. However. suet and meat fat are saturated fats. The body can make its own cholesterol and so a dietary source is not required. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. If there is just one double bond then it is monounsaturated. though fish oils may also be high in polyunsaturated fatty acids. lard. Fats have a number of important functions in the body. Plant oils may be hardened by the addition of hydrogen atoms. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. fats act as carriers for fat-soluble vitamins A. . D. E and K. Cholesterol belongs to the sterol group of fats. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function.
This can lead to atherosclerosis. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). HDL cholesterol may help protect against the risk of heart disease. Lard and suet are saturated fats. Because of this high blood cholesterol is linked with heart disease. Cholesterol may form plaques on artery walls if levels in the blood are too high. Anti-oxidants such as vitamins A. These complex molecules are called lipoproteins. Olive oil is a monounsaturated fat. It has been suggested that trans-fatty acids can increase the risk of heart disease. These are called the cis and trans forms. Polyunsaturated fats are usually from plant sources. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Coconut oil and palm oil are vegetable sources of saturated fats. Unsaturated fatty acids exist naturally in the cis form. Fresh fruit and vegetables are rich in these anti-oxidants. . It is the LDL cholesterol which has been linked to heart disease. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Meat. eggs and dairy products all contain saturated fats. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer.Cholesterol is transported in to various proteins. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Egg yolks and highfat dairy products are high in cholesterol. including alcohol. stress and environmental pollutants can increase the generation of free radicals in the body. Hydrogenation of margarine causes this to occur. There are four main types of lipoprotein involved in cholesterol transport. C and E offer protection against free radicals. Saturated fats are nearly always from animal foods. A number of factors. Cholesterol is present in all animal foods but not plant foods. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Unsaturated fatty acids can exist in two different geometric forms. especially when exposed to heat or sunlight. Polyunsaturated fats can also generate free radicals. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. saturated fat raising blood cholesterol.
Research has also shown iron deficiency to be associated with impaired brain function. The body contains between 3. Iron deficiency is the most widespread mineral nutritional deficiency worldwide.5 and 4. IRON Iron is an essential component of hemoglobin. which acts as an oxygen store in muscle tissue. Iron also plays an important role in the immune system. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Advice to vegetarians is to keep fat intake to a minimum. people with low iron levels having lowered resistance to infection. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Dietary advice is to reduce this. In developed countries. breathlessness. All these symptoms are associated with decreased oxygen supply to tissues and organs. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. It also plays a vital role in many metabolic reactions. Special emphasis is placed on reducing the amount of saturated fat in the diet. A small amount is present as myoglobin. Symptoms of anemia include tiredness. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. the red pigment in blood. between 10-20% of child-bearing age women are said to be anemic. The remainder is stored in the liver. transporting oxygen in the blood to all parts of the body. Iron deficiency can lead to anemia. However. . insomnia. and iron deficiency in infants can result in impaired learning ability and behavioral problems. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Iron deficiency is the most prevalent nutritional problem worldwide. Iron is essential for the formation of hemoglobin. loss of appetite and pallor. headaches. and to use olive oil for cooking purposes. 2/3 of which is present in hemoglobin.5g of iron. lack of stamina.Currently it is believed that around 42% of energy in the typical diet is from fat. 1/3 suffering from severe deficiency and anemia. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. spleen and bone-marrow. Vegetarian diets tend to be lower in fat than omnivore diets.
Anderson (1981) found the iron status of long-term vegetarian women to be adequate. amino acids and alcohol can also promote iron absorption. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Proteins are made up of smaller units called amino acids. Unlike animal proteins. whilst in plant foods iron is present as non-haem iron. a varied vegetarian diet means a mixture of proteins are consumed. 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. Phytates. Fiber may also inhibit absorption. However. Non-haem iron is less easily absorbed by the body than is haem iron. Good sources of iron for vegetarians include wholegrain cereals and flours. There are about 20 different amino acids. Excess dietary protein may lead to health problems. and some dried fruits. blackstrap molasses. Citric acid. Iron absorption can also be influenced by the amount of iron in the diet. 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. Vitamin C greatly increases the absorption of non-haem iron. and fresh leafy green vegetables. green peppers. the amino acids in one protein compensating for the deficiencies of another. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. pulses such as lentils and kidney beans. . plant proteins may not contain all the essential amino acids in the necessary proportions. These are the essential amino acids. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Lowered levels of iron in the diet result in improved absorption. Foods rich in vitamin C include citrus fruits. leafy green vegetables. despite a high intake of fiber and phytate. eight of which must be present in the diet. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein.Dietary iron exists in two different forms. The absorption of iron is influenced by other constituents of a meal. sugars. as can tannin in tea. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Haem iron only exists in animal tissues.
All enzymes are proteins and are vital for the body's metabolism. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. isoleucine. Good sources of protein for vegetarians include nuts and seeds. Most foods contain at least some protein. Amino acids are simple compounds containing carbon. Different foods contain different proteins. Muscle contraction. phenylalanine. However. the essential amino acids cannot be made and so they must be supplied in the diet. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. hydrogen. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. oxygen. . The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. soya milk and textured soya protein such as soya mince). If the protein is low in one or more of the essential amino acids the protein is of a lower quality. The amino acid that is in shortest supply is called the limiting amino acid. Protein can also provide a source of energy. methionine. Amino acids link together to form chains called peptides. They play a crucial role in virtually all biological processes in the body. Proteins are essential for growth and repair. Many hormones are proteins. each with their own unique amino acid composition. soya products (tofu. The eight essential amino acids required by humans are: leucine. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. immune protection.Proteins are highly complex molecules comprised of linked amino acids. cheese and yoghurt). A typical protein may contain 500 or more amino acids. protein is used. nitrogen and occasionally sulphur. oats. Excess protein may also be converted to fat and stored. valine. and rice). tryptophan. pulses. cereals (wheat. For children. free-range eggs and some dairy products (milk. and the transmission of nerve impulses are all dependent on proteins. Proteins in skin and bone provide structural support. and lysine. Certain amino acids can be made by the human body. histidine is also considered to be an essential amino acid. threonine. There are about 20 different amino acids commonly found in plant and animal proteins.
seeds. such as a grain with a pulse. Combining plant proteins. muesli with milk (soya or cow's). Soya is a high quality protein on its own which can be regarded as equal to meat protein. it has been thought that protein complementing needed to occur within a single meal. grains tend to be short of lysine whilst pulses are short of methionine. Vegetarians and vegans eating a well-balanced diet based on grains. it is not surprising that animal proteins. milk and cheese tend to be of a higher protein quality than plant proteins. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. Many plant proteins are low in one of the essential amino acids. This is why plant proteins are sometimes referred to as low quality proteins. This means when two different foods are combined. and rice with peas or beans are all common examples of protein complementing. For instance. cheese or peanut butter sandwich.Protein quality is usually defined according to the amino acid pattern of egg protein. This does not mean that vegetarians or vegans go short on essential amino acids. As such. However. This is known as protein complementing. such as meat. and in some cases better. Beans on toast. Previously. pulses. which is regarded as the ideal. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. than protein from animal foods. leads to a high quality protein which is just as good. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. the amino acids in one protein can compensate for the one lacking in the other. The limiting amino acid tends to be different in different proteins.
and growth and development in children. DNA production is disrupted and abnormal cells called megaloblasts occur. Fermented soya products. 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. involving the degeneration of nerve fibers and irreversible neurological damage. However. It is exclusively synthesized by bacteria and is found primarily in meat. . they are typically lower in total intake of protein than non-vegetarian diets. 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. Symptoms include excessive tiredness. particularly the bone marrow tissues responsible for red blood cell formation. This is especially important in tissues where cells are dividing rapidly. Many vegan foods are supplemented with B12. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. It contains cobalt. This results in anemia.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. While vegetarian diets usually meet or exceed protein requirements. the maintenance of the nervous system. B12 is necessary for the rapid synthesis of DNA during cell division. can also occur. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. and algae such as spirulina have all been suggested as containing significant B12. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. There has been considerable research into proposed plant sources of vitamin B12. seaweeds. and so is also known as cobalamin. Vitamin B12 is necessary for the synthesis of red blood cells. Deficiency can cause anemia. Vitamin B12 neuropathy. eggs and dairy products. If B12 deficiency occurs. Because infants and children are growing they require more protein than adults (proportional to their body weight). Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system.
Anemia may also be due to folic acid deficiency. People on diets low in B12. analysis of fermented soya products. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage.breathlessness. Vitamin B12 is excreted in the bile and is effectively reabsorbed. found no significant B12. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. sore tongue and menstrual disorders. Around 80% of this is stored in the liver. listlessness. including vegans and some vegetarians. known as intrinsic factor. These cannot be utilized to satisfy dietary needs. seaweeds and algae have all been proposed as possible sources of B12. In comparison. have both appeared to contain significant amounts of B12 after analysis. Vitamin B12 can be stored in small amounts by the body. and nori. shoyu and tamari. B12 is also important in maintaining the nervous system. miso. a seaweed. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. including tempeh. may be obtaining more B12 from re-absorption than from dietary sources. dairy products and eggs. folic acid also being necessary for DNA synthesis. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. However. The only reliable unfortified sources of vitamin B12 are meat. However. and poor resistance to infection. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. known as B12 analogues. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. pallor. When deficiency occurs. an algae available as a dietary supplement in tablet form. This is known as enterohepatic circulation. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. There has been considerable research into possible plant food sources of B12. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Spirulina. it is thought that this is due to the presence of compounds structurally similar to B12. Assay methods used to detect B12 are unable to differentiate between B12 . Total body store is 2-5mg in adults. Fermented soya products. Other symptoms can include a smooth.
Boiling milk can also destroy much of the B12. soya milks. Lactating women need extra B12 to ensure an adequate supply in breast milk. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Vecon vegetable stock. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Bacteria present in the large intestine are able to synthesize B12. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. textured vegetable protein.and its analogues. the bacteria produce B12 too far down the intestine for absorption to occur. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. A slice of vegetarian cheddar cheese (40g) contains 0.2 µg. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Zinc is vital for the healthy working of many of the body's . though little is known about this. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. However. B12 has very low toxicity and high intakes are not thought to be dangerous. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. A boiled egg contains 0. 1/2 pint of milk (full fat or semi skimmed) contains 1. particularly in areas where hygiene standards may be low. A range of B12 fortified foods are available. and breakfast cereals. B12 not being absorbed through the colon lining. as the B12 analogues can compete with B12 and inhibit metabolism. These include yeast extracts. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. vegetable and sunflower margarines. Human feces can contain significant B12. veggie burger mixes. It helps with the healing of wounds and is a vital component of many enzyme reactions. In the past. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease.7 µg.5 µg. Pregnant women are not thought to require any extra B12.
carbohydrates. inhibit zinc absorption. 30% in bone and about 5% in our skin. particularly in association with protein foods. found in bran. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. and decreased growth rate and mental development in infants. Good sources for vegetarians include dairy products. 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. in the metabolism of the ovaries and testes. It is always better to seek the advice of an expert before dosing yourself with supplements. seeds and wholegrain cereals. Only 20% of the zinc present in the diet is actually absorbed by the body. Zinc has a range of functions. It is thought that zinc supplementation can help skin conditions such as acne and eczema. and in liver function. zinc is involved in the metabolism of proteins. in insulin activity. diarrhea. The more sexually active a man the more zinc he will require. beans and lentils. a poor immune response and skin problems. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Other symptoms of zinc deficiency can include hair loss. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. yeast. fatigue. . As a component of many enzymes. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. lipids and energy.systems. Particularly high concentrations are in the prostate gland and semen. 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. The recommended amounts of zinc for adult men are 1/3 higher than those for women. Dietary fiber and phytic acid. prostate problems. The first signs of zinc deficiency are impairment of taste. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. delayed wound healing. 60% is found in muscle. alcoholics and those suffering from trauma or post-surgery. Zinc is found in all parts of our body. anorexia nervosa. Our body contains about 2-3g of zinc. pulses and nuts. There are no specific storage sites known for zinc and so a regular supply in the diet is required. wholegrain cereals.
sweat. . Baking can destroy over half the phytic acid in whole meal bread. Pregnant women do need extra zinc. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. vomiting and fever. 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. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. semen and also menstruation. Various chemicals added to many processed foods can also reduce zinc absorption e. 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. Excess zinc is toxic. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Breast feeding mothers need extra zinc in their diet. EDTA. You will have a larger chance of not succeeding if you do it this way initially. but getting started with this new lifestyle takes not only dedication. A vegetarian diet makes you a healthier person. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. urine. Zinc deficiency occurs where a large part of the diet consists of unleavened bread.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. skin. phosphates. hair. A deficiency of zinc in the diet means zinc absorption is improved. but also some common sense. particularly iron and copper. Too much zinc will interfere with the metabolism of other minerals in the body.g. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. but it is thought that demands are met by increased absorption from the gut. Zinc is lost via the feces.
Others eat vegetarian food one day a week. we'll give you some great veggie recipes. tofu. there are literally hundreds of vegetarian cookbooks around. A little later in this book. As you get more confident about vegetarian food. Don't be put off by a bit of teasing or ill-informed scare stories. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. The important thing is to work out what will suit you and stick with it. but investing in a cook book is a great way to start. to avoid any embarrassment when friends are cooking for you. Be prepared to take a little teasing or snide remarks. If you've grown up eating meat. Be careful about hidden non-veggie ingredients in foods. Join The Vegetarian Society to make sure that you always have access to our expert advisors. but always be a learner when it comes to your body and what you put into it. Learn as much as you can about nutrition and what your body needs to thrive and prosper. Whether you need simple step by step instructions or gourmet dishes to impress your friends. 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. Try something new. You'll have to change your habits. Don't go it alone. this can be difficult. cous cous and all sorts of vegetables. but you can learn to stay healthy by understanding what it is your body needs. then two or three days and eventually every day. including meat alternatives like mince and sausages made from soya or Quorn(tm). Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. We've given you most of what you need to know in the above chapters. take the next step by making sure you always buy free-range eggs and vegetarian cheese. And. Educate yourself by reading labels or making all your food yourself.Some people start out by eliminating red meat first. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Vegetarians are sometimes the brunt of jokes and prejudices . then fish.usually from people who know very little about their own health and dietary needs. then poultry. Buy a vegetarian cookbook (or borrow one from your local library). pulses. . remember to let them know in advance that you are vegetarian.
Then you'll need to stock up on vegetarian friendly foods. sunflower and many others) The list looks long.bread. many meat-flavored varieties are actually vegetarian) Yeast extract (e. 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. 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. Most people keep a few stock items in their kitchen cupboard or freezer. frozen chips etc . That includes anything made with animal products or preservatives. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label.will be suitable for vegetarians . pumpkin. flour.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. but you don't need to buy everything! In fact. Donate it to a church or local food pantry. dairy products. vegetable oil. free-range eggs. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame. Many of the basics . Don't throw that food away.g.
stir-fry and curries can be made with soya mince. all have something vegetarian on the menu.com/theme/609/restaurants. such as spaghetti bolognaise. well stocked salad bars. Bean burgers. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries.html> are more than happy to whip something up. you will get a yes. you will almost always be able to find a vegetarian friendly meal on the menu. can something special be prepared.associatedcontent. many cheeses and all sorts of ready meals. you can break all the rules. ask your server what is available. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. If not. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. baked beans. ratatouille. or stick with more familiar tastes if you prefer. DINING OUT For many new or wannabe vegetarians. If you know you are going to be eating in restaurant X on Saturday.Eating vegetarian is a real culinary adventure. If you find yourself in that predicament. Or worse. If not. Look at the soup bars also. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. pizzas. Most often than not. Once you've broken out of the conventional meat-and-two-vegetable routine. jacket potatoes. If you are going to a quality restaurant or one that is locally owned. feeds their ego and gets you an outstanding meal. Many have extensive. Most chefs in quality restaurants <http://www. pasta sauces and soups are all suitable for vegetarians already. call ahead and ask if they offer vegetarian entrees and if not. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Most all of the better chain food restaurants have salad bars. pulses or just vegetables. that fear keeps them from accepting dinner invitations from family and friends. . veggie sausages. It shows their talent. many of the soups are bean based with no meat. scrambled eggs. chili. Many of your favorite dishes.
Italian restaurants are another great option for vegetarians. get their protein from rice and beans (just make sure that they use vegetable broth. called ghee . don't fret . At the big chain restaurants like Olive Garden or the Spaghetti Factory. although not all cities have them. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. spanikopita (spinach pie) and salad made with a grain called tabouli. too. Chinese restaurants are great for vegetarians. as well. The Indian diet has a rich tradition of vegetarianism. If you thought you'd never dine again under the Golden Arches. or even a cheese-less pizza topped with vegetables. you have a delightful adventure ahead of you . you were wrong. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. are just as tasty as the meat-loaded kind. Indian restaurants are terrific for vegetarians. and samosas. Other ethnic options are excellent choices for vegetarians. Plain cheese pizza. And if the gang heads out for pizza.some dishes that sound vegetarian on the menu may contain meat or eggs. which are an excellent source of protein (and delicious). Hit a Greek restaurant and load up on hummus. yogurt and fruit or a number of other meatless items off the menu. or Mexican food.try dal. baba ganoujh (a delicious eggplant spread). you can add a baked potato. Tell your waiter that you don't eat meat. rice and noodles. Order your salad with no meat and you're set to go. delightful little pastries stuffed with meat. If you're new to Indian cuisine. Many Italian soups. Depending on the chain. spicy lentil dish. a traditional. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. and not beef or chicken). which is loaded with vegetables. too. as it pasta primavera. Just take a moment to quiz your server about how the dishes are prepared . dolma (stuffed grape leaves). Pasta with meatless marinara sauce is a staple menu item. Japanese. Most fast food chains now offer garden salads in a wide variety of different flavors. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet.Even fast food restaurants are getting into the healthy trend. you can have gazpacho (a cold vegetable . If you like Mexican fare. be aware that many Indian dishes are prepared using clarified butter. though. especially the ovo lactos.just ask that your meal be prepared with vegetable oil instead. ovo lactos have lots of options. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. such as pasta fagioli. offering delicious vegetable entrees. and they'll make sure your meal comes the way you want it.
can be problematic for people on special diets. fundamentally. If you're not comfortable with taking a chance on the veggie burger. even if your hosts know that you're vegetarian. you need to make the best of things. It's tough. Or you may end up in a situation where your hosts simply have no idea of what your needs are. That you feel. and you have the research to back it up. the breaded and fried) and bean-and-cheese versions of all the usual favorites . Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. books and magazines so they can learn more. The choices are more diverse than what you think. If you're the host. tostadas and tacos. that your diet is the perfect diet for you. the family member or friend that just will not accept that you've gone meatless. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. about behaving well under challenging circumstances.soup). smile and say that they're so delicious that you're happy to enjoy them.burritos. do so . Here they are worrying about your health and you are worrying about hurting their feelings. you can make sure that you have a tempting variety of delicious foods.and. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Even if it's disappointing. But what if you're the guest? Often. Don't be afraid to ask questions when you are dining out. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. but often misguided. Etiquette is. If all there is on the table that you can eat is bread and salad.both attending them and hosting them . they may not know how to feed you. enchiladas. Offer to show them websites. loved one that you are indeed paying attention to your health. chiles rellenos (green peppers stuffed with cheese. simply order a salad or baked potato. This is one time. Assure the well meaning. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. In those cases.chat with your tablemates. if you're questioned. enjoy the company and have a good time anyway! . Dinner parties . you really do have to stand firm. remember that's it's just for one meal .
don't make an issue of your diet. Part of being a terrific host is anticipating your guests' needs. One sure way to make everyone happy is to serve a variety of different dishes buffet style. then eat a light meal before you leave the house. or dairy. Hide the meat under some lettuce. Chances are good that people won't even notice that they are eating dishes that don't contain meat. ask them if they have special dietary needs. and leave some empty space so it looks like you ate something. do what children do . If you're headed to a big social event like a wedding or a family dinner. tell them you're vegetarian and steer the conversation to something else.how about offering the same courtesy to them? When you invite guests to dinner. Even under the worst circumstances there will be something for you to snack on. so you have more time to enjoy your guests. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. or didn't.some are allergic to bell peppers. most people won't notice how much you did. It's a choice only you can make! . eat. Think about how you'd like to be treated when you go to dinner at a friend's home . or peanuts. or if there's anything they absolutely hate.If there's absolutely nothing on the menu that you can eat. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. You'll be surprised at what people have to say . but you won't be suffering from hunger pangs throughout the evening.squish things around and mess up your plate. It helps them to feel comfortable if they don't want to eat something . or your hostess sits a plate of animal food in front of you. You can choose to prepare a separate meal in your home for your meat eating guests. you can make them feel extra welcome in your home. no one is really interested in what you can't eat. by all means do that. To be blunt. You should only serve meat if you genuinely feel comfortable doing so. and you think there might be challenges finding something to eat. If someone asks.and it'll save you the effort of serving. If the conversation is compelling. but only do so if you won't be compromising your choices. Whatever happens.no one will be looking at their plate and wondering why there's still food there . If you're comfortable handling meat products and are doing it for the courtesy of your guests. When having people to your home for dinner. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. allowing guests to fill their plates only with what they want. stick to your choices and prepare a vegetarian dinner.
your child is still a vegan. . substances in breast milk that make it superior to infant formula.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. if you're a vegetarian. is made as close as possible to that of mother's milk. Out first food is our mothers' milk.breast milk is a natural food for humans while cow's milk is not). your breast milk is superior to that of meat-eating mothers . But don't give regular soy milk to a baby less than a year old. This isn't necessarily true. as yet unidentified. the alternative to breast milk. At the four-to-six month mark. 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. for most babies.So you've decided to become a vegetarian. Also. and when she takes a quart or more of a formula per day and still acts hungry. Infant formula. as it's not designed to meet their nutritional needs. as it can cause intestinal bleeding and lead to anemia. Whether or not you breast feed is entirely your decision but.you're not passing on any of the antibiotics.soy is less likely to cause allergies than cow's-milk-based formulas. pesticides or other contaminants that you would if you were eating meat. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. it's time to introduce your baby to solid foods. breast milk is the optimal food. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. too . studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. In addition to the sugars and other nutrients. The good news is. The timing varies from baby to baby . Cow's milk should never be fed to babies under one year old. scientists believe that there are other. We all start out life as lacto vegetarians. choose a soybased formula . (And if you're a vegan and you breast feed. and it's all we require or should eat for the first four to six months of life. Should you decide not to breast feed. made just for us and full of all the nutrients we need. it's time to transition to solid foods.
When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. Good choices are carrot sticks. 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. bland flavor." take care that the foods aren't too hard. Raw vegetables can be introduced then. begin to slowly introduce other foods. lettuce and other leafy green vegetables. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . Start with cooked grains . Most babies are very fond of lentils. and lightly blanched and cooled broccoli.they'll be a bit fussy sometimes. you can give him water. sharp. Vegetarian and vegan children are just like any other kids . large.You'll want to introduce solid foods slowly.once your child is old enough to transition off formula. When giving babies "finger foods. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. hot dogs and sandwich slices .rice cereal is best. preservatives and any other additives that your baby doesn't need. as well as soy cheese and soy yogurt two servings per day. It's smart to introduce new foods one at a time. you can start offering your child some vegetarian versions of classic kids' favorites. juice. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Start with raw. or any other nutritious liquid. buy ones that are free from added sugars. regular soy milk or rice milk. about a half-ounce per serving. As you ease into the toddler/preschooler years (ages 1 to 4). Slowly add tofu into their meals and snacks. start introducing high-protein legumes to the baby's diet. so that their systems can get used to the change in diet. Nut butters should not be fed until after 12 months. regular soy milk. or round. which can be cooked until fairly soft and have a pleasant. Once your baby eats cooked cereal. As long as it's safe for the baby to chew. Follow the same feeding schedules and advice that you would for any other baby. starting with veggies that are easy to chew and unlikely to present a choking hazard. Adapt the guidelines in the baby books to the vegetarian diet. so if your baby has sensitivity to a food you can easily identify it. If you buy prepared foods. At seven to ten months. an vegetables that adults eat are fine for a child. except for not feeding them meat.
Peanut and almond butters are excellent sources of calories for kids. filling plant foods. 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. cookies and other baked goods Vegetarian diets feature a lot of bulky.add avocado. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. which is calorie-dense and full of good fats. she adores opera. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation .especially if you have a husband or wife who loves a nice juicy steak on a regular basis. So be generous with the snacks featuring grains.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. you often find yourselves negotiating to find a middle ground that you can live with. Don't worry about a vegetarian diet affecting your child's growth .Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. 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 . All marriages are about compromise. One of you is messy. and weighed slightly less than children raised on an omnivorous diet. they sometimes don't get all the calories they require. to sandwiches. and since small children have equally small stomachs. You choose someone to spend the rest of your life with and. Very young children also need to eat more than three meals each day. He loves reality television. as time passes. but the other is neat. One partner may be a social butterfly but . too. they caught up by age 10. when they were actually taller than average. fruits and vegetables to add lots of necessary nutrients to their diet.
It's understandable. . getting to work and raising children can sometimes make even the smallest difference seem enormous. so that you can enjoy a fine meal together. when you're single and dating. You can't control what your spouse eats . The key to making it work is acceptance of each other's choices. it isn't a choice designed to make your life unhappy or more complicated. No one likes to be told that they're "bad. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. appealing meals so that your partner can see that the diet isn't boring. Married couples figure out how to adapt to such differences. Try to keep in mind that your choice to become vegetarian was a personal one. the subject will come up naturally . but still disagree on how to eat. You and your spouse may agree on a lot of things. If your partner is interested. veggie burgers and non-dairy cheese at home. and the day-to-day struggle of paying bills. Try to respect their decision. on convenience or on habit.but don't lecture. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. Buy a few cookbooks and try new recipes to keep things interesting. • Be a positive role model. If your partner eats meat. closing the door to them making that step themselves in the future. Choose venues that offer both meat dishes and vegetarian options. to believe that your ideal partner will share all of your values." particularly if they're simply eating the same diet as most of the other people they see every day. doing laundry. and it has to be for them. There are probably far more of those than there are issues on which you don't see eye-to-eye. • Try to find restaurants where you can eat together. • Try to get your partner to compromise on certain foods. But that's unrealistic . you may be turning them off entirely. • Never attack your spouse's point of view. too.no two individuals are exactly alike. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. • Don't talk endlessly about your diet. As the popularity of vegetarianism increases. If you judge your spouse harshly for not joining you in your vegetarian journey. whether it is based on ethical principles. See if you can get them to eat soy hot dogs. especially in public.the other's happy to stay home every night with a good book. • Play an active role in shopping and preparing meals. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be.but you can control how you behave towards them. • Acknowledge that your spouse's diet isn't meant to hurt you. Cook a variety of tasty.
You may have to ask the others in your home to cook meat outside on a grill. and dedicate a special section of the refrigerator to meat storage. accept that your spouse may eat meat sometimes when they're not with you.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 . The first thing you need to accept is that it's not your job to make them change to suit your way of eating. Negotiate a menu plan that's acceptable to both of you. asking that it's wrapped in such a way that you don't have to look at it. and nagging doesn't help.and not turning them off by lecturing them! Only you know the dynamic in your home. you may find them ridiculing your food choices or even actively trying to sabotage you. . any more than it's theirs to turn you back into a meat-eater. Even if they're supportive of your decision. If you can't stand to have meat around you at all. DEFENDING YOUR CHOICE Being new to vegetarianism. that's great . Again. you can't control what they eat. so only you can figure out the answers to these questions. however . your parents. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. Eating together is one of the great pleasures of any relationship. Whether you live with a partner. there will still be people who think that your new lifestyle is a weird one. this is a huge issue. it's more than likely that you're the only person in your household going meatless. Although vegetarians aren't looked down upon today as much as in the past.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. you'll have to deal with them not understanding all the ins and outs of your new lifestyle .and if they're not supportive.• If you've agreed not to eat meat at home. One thing is certain. your children or roommates.
for example. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. while your spouse would be doing so if she/he ate meat. Try to find some good vegetarian recipes that you find convenient and enjoyable. (Vegetarian food is also available for Israeli vegetarian soldiers. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian.If your feelings aren't that strong. Becoming a vegetarian is an exciting change in your life. that all meals served by the Israeli military are kosher. 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. The vegetarian lifestyle will be most difficult for the non-vegetarian. 2. and that you can share together. Recognize that if you eat vegetarian food you are not compromising any principle or belief.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. 3. Here are some great recipes for you to try. you may simply want to negotiate who cooks what. and the compromises you and your family are willing to make. and prepare your own entrée on the other nights. and when . You don't need to be an expert. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Consider. so that nobody's beliefs will be violated. 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. but it doesn't have to be. here are some helpful tips to allow you to deal with your partner's choice: 1. 4. Try to see the positive side of your partner's diet. . When family and friends begin to question your new meatless diet. even though many Israeli soldiers do not normally keep the kosher laws.) 5. It all comes down to what your needs are. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Learning how to cook without meat can be a daunting task. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Try out a few of these yummy recipes.
Meanwhile. boil tomatillos and chopped onion in water to cover for 10 minutes. or until hot and bubbly. or until tender. Fill tortillas with potato mixture. and spread remaining cheese over sauce. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. and ketchup. and 1/2 cilantro. Bake for 20 minutes. husks removed • 1 large onion. Once cooled. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Set aside to cool. Bake in the preheated oven for 20 to 25 minutes. chili powder. Place seam side down in an oiled 9x13 inch baking dish. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . chopped • 1 bunch fresh cilantro. 1/2 cheese. puree with half of the cilantro until smooth. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. salt.5 ounce) can pinto beans. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Spoon tomatillo sauce over enchiladas. coarsely chopped. and place in an oiled baking dish. Mix potatoes together with pinto beans. and roll up. Fry tortillas individually in a small amount of hot oil until soft. In a bowl.Potato and Bean Enchiladas • 1 pound potatoes. toss diced potatoes together with cumin. 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.
place on skillet and flatten with a heat-proof spatula. salt and pepper. celery. and squeeze out the excess liquid into another bowl. and reduce heat to medium. about 6 minutes. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. Wrap the mixture in cheese cloth or paper towels. The starch from the potatoes will settle into the bottom of the bowl . turning once.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. peeled and coarsely shredded 1 medium onion. and garlic until tender. In a large bowl. mix the potatoes and onions. stirring occasionally. press together about 2 tablespoons of the potato mixture with your hands. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns.pour off the water and save the remaining potato starch. Sauté onions. Stir in tomatoes. kidney beans. coarsely shredded 4 green onions. split . green onions. Cover. lightly beaten • 6 tablespoons salsa. and reserved potato starch. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. carrots. combine the potato mixture. egg. oregano. and basil. For each pancake. heat skillet over medium-high heat. Potato Pancakes 4 medium baking potatoes. until brown on both sides. Season with cumin. Serve hot. Bring to a boil. and cook 4 minutes. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Cook for about 8 minutes. finely chopped • 1 egg. Cook until vegetables are tender. Stir in mushrooms. Stir in green pepper. red pepper. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and simmer for 20 minutes. and chili powder. chopped 1 egg. and corn.
Add the rice. mash beans with a fork. sour cream mixture and slice of cheese on bun. In a small bowl. Place a lettuce leaf. Pinch together perforations to seal. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Tomato Cheese Melt • 1 onion bagel or English muffin. Sprinkle half of the Parmesan cheese over each tomato. from the heat for 4-5 minutes or until cheese is bubbly. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. 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. Place 2 slices mozzarella on each rectangle. combine sour cream and remaining salsa. Flatten to 1/2-in. Top with a tomato slice. mix well. or until golden brown. Top each with 2 teaspoons tomato paste. and separate into 4 rectangles. egg and 2 tablespoons salsa. Moisten edges of rectangles with water. Unwind the roll dough. Broil 6 in. Press the edges firmly with a fork to seal. Place 2 rectangles on a 9x13 inch baking sheet. Bake in the preheated oven 10 to 12 minutes. burger. 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 . Cover each with remaining dough. sprinkle half of the cheddar cheese and cayenne pepper. thickness. 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).In a large bowl. onion.
and Romano cheese into the vegetable mixture. tomatoes with liquid. Uncover. corn syrup and salt. Heat oil in a medium saucepan over medium heat. Remove from oven and let cool completely before breaking into pieces. basil. Place popcorn in a very large bowl. until cheeses are melted and bubbly. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . stir. and continue baking 30 minutes. Monterey Jack cheese. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Cover. Remove from heat and stir in soda and vanilla. for 1 hour. and bay leaf. melt butter. stirring every 15 minutes. Pour in a thin stream over popcorn. In a medium baking dish. wine. In a medium saucepan over medium heat. and saute onion until tender and lightly browned. sliced • 1/4 pound zucchini. Place in two large shallow baking dishes and bake in preheated oven. butter. mix onion. stirring to coat. and continue baking 10 minutes. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Boil without stirring 4 minutes. chopped • 1 (8 ounce) can garbanzo beans. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). zucchini. stirring constantly. garbanzo beans with liquid. chopped • 3/4 cup dry white wine • 3 tablespoons butter. and bake in the preheated oven 30 minutes. Bring to a boil. Stir in brown sugar.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Stir heavy cream. garlic.
Add dried mushrooms along with the water they soaked in. fresh mushrooms and carrots.• 3 pounds thinly sliced shallots • 3 small red onions. Using a extra-large stock pot sauté onions. Stir in capers and parsley. Stir in water. Cook for 15 minutes. nutmeg. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. salt. cayenne. thyme and sliced artichokes and cook for 25 minutes. garlic and shallots in olive oil and set on low. sliced • 3 pounds carrots. pepper. mashed • 3/4 cup white sugar • 1 egg. Let cook for 15 minutes. lightly beaten • 1/3 cup butter. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Stir in vinegar and cook for approximately 3 minutes. chopped • 3 cloves garlic. vegetable base. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Sprinkle flour over onions and cook for 1 minute. slice thinly and set aside. It works well when using a 3 millimeter slicing disk. in order for vinegar to evaporate. softened in water • 3 pounds fresh mushrooms. 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. season with salt and serve.
Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. baking powder and salt. Cover and let rise until nearly . Roll up dough and cut into 12 rolls. beat together bananas.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). softened • 1/4 cup butter. combine brown sugar and cinnamon. Bake in preheated oven for 18 to 20 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. Stir the banana mixture into the flour mixture just until moistened. egg and melted butter. cover and let rest for 10 minutes. In a small bowl. After the dough has doubled in size turn it out onto a lightly floured surface. Lightly grease 10 muffin cups. Sprinkle topping over muffins. In a large bowl. Select dough cycle. In another bowl. mix together brown sugar. softened • • 1 (3 ounce) package cream cheese. 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. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Roll dough into a 16x21 inch rectangle. or line with muffin papers. room temperature • 1/3 cup margarine. Spoon batter into prepared muffin cups. In a small bowl. until a toothpick inserted into center of a muffin comes out clean. 2 tablespoons flour and cinnamon. Place rolls in a lightly greased 9x13 inch baking pan. mix together 1 1/2 cups flour. sugar. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. press Start. baking soda.
doubled. Bake rolls in preheated oven until golden brown. Add water and mix thoroughly. about 30 minutes. preheat oven to 400 degrees F (200 degrees C). confectioners' sugar. When they are good and soft. While rolls are baking. 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. about 15 minutes. vanilla extract and salt. Remove from heat and add mustard and margarine. move them to the sides of the pan and form an empty circle in the middle for your tofu. When it looks like you could eat it. You can add some turmeric for color if you like. Set aside. then add your drained. Stir Fry: Sauté onion and green pepper in oil. Spread frosting on warm rolls before serving.com/products/censura. Add more oil to the middle of the pan. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Heat on Med until thick and bubbly. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. crumbled tofu (don't use silken. When it starts to get golden. mix in the peppers and onion and keep frying. Sauté this for another couple of minutes. use extra firm). 1/4 cup butter. Meanwhile. beat together cream cheese.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots .
heat broth in large kettle. then add spinach on top. 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. beans. till crust is brown and delicious cheese and juice oozes out. drained 2 medium onions. 1/2 cup salsa (optional) In medium-large saucepan. Meanwhile. Cook in microwave or oven till about 3/4 cooked. Add water and mix thoroughly. nutritional yeast. pinto. To make sauce. add spices. Spoon in filling. Add cooked veggies and coat them w/sauce. cilantro and salsa to sauce. Place a tortilla in pan and cover in enchilada sauce. and lower heat. cook chopped veggies (NOT spinach. Thaw pie shell and take 1/2 out of the tin. salt and garlic powder. zucchini. Set aside 1/2 cup of cheese sauce in separate container. combine flour. Add slowly either cornstarch or flour till slightly thickened. black). olives. tarragon. mushrooms. or just about anything.A variety of veggies such as green beans. Remove from heat and add mustard and margarine. Mix it up. Add rest of cheese on top of that. Bake at 400 for about 45 min. Spoon in veggies and sauce. Add onion. chopped 1/4 cup chopped cilantro. You can add dairy free milk and use veggie bouillon cubes. chopped 1 can olives. cumin. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Meanwhile. and close it up as best as you can w/ the torn top shell. Roll and push to one . just keep it till later). Heat on medium heat until bubbling and thick. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. layer 1/2 cheese on bottom of lower crust. or whatever you like.
Place 3 lasagna noodles in bottom of 11x7 baking dish. Continue until all tortillas filled. Usually lasagna takes about 45 minutes to cook thoroughly. Add herbed tofu..end of pan. just to make it a little bit more cheesy!). cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. and lemon juice. Bake at 350 until brown. vegan cream cheese. until it is thoroughly heated. top with spaghetti sauce. nutritional yeast at this step. Remove from heat. vegan cream cheese 2 Tbsp. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. at 375 degrees. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt.. place over medium-high heat until hot. Stir in nutmeg (possibly you could add some about 1/4 C.. Add carrots and veggie broth. 30-45 minutes. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles.. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. spread carrot mixture over top. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Uncover and bake an additional 20-30 min. keep warm. set aside. repeat process until all noodles are used up. herbed tofu 8 oz. use your own judgment. Add parsley and garlic. sliced . stir well. sauté for 1 minute. simmer uncovered for 5 min. Cover and bake 15 min. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Add olive oil to a large skillet.
TORTILLA CASSEROLE One 16-ounce can pinto. Remove from heat and stir in basil. wine. about 20 minutes. Cook over medium-high heat and bring to a boil. salt and sugar. preferably organic • 1 to 2 fresh jalapeño peppers. or until the top is golden brown and bubbly. Bake for 35 minutes. Stir together thoroughly. pink. be careful not to burn. In a mixing bowl. Just as the garlic begins to turn brown. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Add the onion and sauté over low heat until lightly browned. or black beans. Heat the oil in a small skillet. and add tomatoes. 1 1/2-quart baking casserole. seeded and minced. combine the onion with the rice and all the remaining ingredients. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. chopped • 4 cups cooked brown rice (from about 1 1/2 cups raw) • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese • 1 cup part-skim ricotta cheese. remove pan from heat. Pour the mixture into a lightly oiled. Reduce heat to low and simmer. covered. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies .• 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 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. water. Allow pan to cool.
Let stand for a minute or two. according to package directions. Add the celery dice and sauté over medium heat for 3 to 4 minutes. and then return them to the pot. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Pour in the sauce. and then add the baked tofu and . Slowly pour into the saucepan. Repeat the layers. Bake the casserole for 12 to 15 minutes. Bring water to a boil in a large pot. Lightly oil a wide. half of the bean mixture. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Mix thoroughly. drain them. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. half of the cheese. etc. Add the noodles and cook until just tender. thawed 2 scallions.2 cups frozen corn kernels. Add the mushrooms and continue to sauté until the mushrooms are wilted. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. cheddar. then remove from the heat. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. spelt. overlapping one another. or until the cheese is bubbly. Combine the first 7 ingredients in a mixing bowl. heat the margarine or oil in a medium-sized saucepan. stirring constantly. In the meantime. 2-quart casserole dish and layer as follows: 4 tortillas. When the noodles are done.) • 1 tablespoon light olive oil • 3 medium celery stalks. Simmer gently until the sauce has thickened. then cut into squares to serve. finely diced • 2 to 3 scallions.
or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. soy yogurt. or until the top is golden brown and beginning to get crusty. cooked with a vegetable bouillon cube. Allow to cool for 5 minutes. black olives. Top generously with wheat germ. Place everything on the table. TORTILLA FIESTA • Flour tortillas. large shallow casserole dish. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. Transfer the mixture to an oiled. warm the refried beans in a saucepan with a little water to loosen. diced and sprinkled with vinaigrette . drained • Cured olives. Bake for 30 to 35 minutes. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. 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. black or green • Fresh mozzarella balls or very fresh tofu.or soft taco-size. Cook some quick brown rice according to package directions.scallions and season to taste with salt and pepper. warmed or taco shells. and then cut into squares to serve. burrito.
• 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. When cool enough to handle. Pass around the Parmesan cheese for topping the pasta. Stuff the mixture back into the potato shells. Add the remaining ingredients and stir well to combine. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. or rice cream cheese . Warm up as needed. about 1/4 inch thick all around. cut each in half lengthwise. green part only. • 4 large baking potatoes • 1/4 cup organic dairy. Heat as needed in the microwave or in a preheated 400-degree oven. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. and serve. 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. soy. 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. the diced tomatoes). prepare a platter or two of antipasto and slice the bread. MUSHROOM-STUFFED POTATOES. Scoop out the inside of each potato half. leaving a sturdy shell. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. Stir in the pasta sauce (and if you've used dry pasta. When the pasta is done. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion.
cut each in half lengthwise. 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. leaving a sturdy shell. When cool enough to handle. liquid and all. about 1/4 inch thick all around. Stir in the cream cheese. Add the remaining ingredients and stir well to combine. chopped • 8 ounces white or cremini mushrooms. about 1/4 inch thick all around.• 1 tablespoon light olive oil • 1 large onion. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Scoop out the inside of each potato half. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Heat as needed in the microwave or in a preheated 400-degree oven. and serve. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Heat as needed in the microwave or in a preheated 400-degree oven. Stuff the mixture back into the potato shells. and cook until they are done to your liking. When cool enough to handle. Scoop out the inside of each potato half. Add the mushrooms. with the mashed potato in the mixing bowl. Stuff the mixture back into the potato shells. Season with salt and pepper and stir well to combine. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Heat the oil in a medium skillet. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . leaving a sturdy shell. and serve. Add the onion and sauté over medium heat until golden. Combine the mushroom mixture. or rice milk • 2 cups finely chopped broccoli florets. stirring occasionally. soy milk. cover. cut each in half lengthwise.
maple syrup. Allow to cool completely. until the chocolate chips have melted. any variety (portabello. thinly sliced Preheat the oven to 350 degrees. cover the top of the pie with thin banana slices arranged in concentric. Combine the first 4 ingredients in a mixing bowl and stir together. stirring often. Broil until the mushrooms begin turning dark and are touched by charred spots. Wipe the mushrooms clean. Cook over medium-low heat. Remove from the broiler and transfer to a serving container. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Stir in the maple syrup. then refrigerate for at least an hour. slightly overlapping circles. Transfer to a small saucepan and add the chocolate chips. Puree the tofu in a food processor or blender until completely smooth. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. preferably two. Broil in the oven or a toaster oven for 4 minutes. and stir.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. then cut into wedges to serve. Combine the mushrooms with the teriyaki mixture and stir together. or until the top of the pudding feels fairly firm to the touch. cremini. remove and discard the stems. baby bella. oyster. about 4 to 5 minutes. shiitake.• 1 tablespoon honey. 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 . or brown rice syrup • 16 ounces fresh organic mushrooms. or to taste • One 9-inch graham cracker crust • 2 medium bananas. 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. Just before serving. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar.
and salt in a mixing bowl and stir together. optional Preheat the oven to 350 degrees. and peanut butter in another bowl and whisk together until smooth. Stir together until the wet and dry ingredients are completely mixed. . preferably cane juice sweetened • 1/2 cup chopped walnuts. rice milk. but no batter. 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. 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. sugar. then cut into squares or wedges to serve. Combine the applesauce. Pour into the flour mixture and stir together until fairly well blended. Bake for 25 to 30 minutes or until golden on top. Stir in the chocolate chips and optional walnuts. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Stir in the chocolate chips and optional peanuts. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. baking powder. or until the bottoms are just lightly browned. then use a whisk until the mixture is smooth. Allow to cool to room temperature or just warm. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Combine the flour. then carefully remove with a spatula to plates to cool. optional Preheat the oven to 350 degrees. and a knife inserted into the center comes out with chocolate. Make a well in the center of the dry ingredients and add the applesauce and oil. Pour into a lightly oiled 9-inch round or square cake pan.• 1/2 cup natural style peanut butter. Bake for 10 to 12 minutes.
Cut in the butter and shortening. Prick it all over with a fork. Yield 1 tart. or to taste Crust: In a medium sized bowl. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. combine the flour and salt. beat together the eggs and milk. then stir in the cheese. Stir the sliced asparagus. Bake the tart in a preheated 350°F oven for about 30 minutes. the tougher your crust will be. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. and add the water. adding an additional tablespoon of water only if necessary. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Mix until the dough just holds together. or until it's set. 12 servings. into 3/4-inch pieces. on the diagonal. Make a well in the center of the pastry. Remove the tart from the oven. Baked Ravioli . and salt and pepper into the egg mixture. Filling: In a medium-sized bowl. Pat the dough into a 10 or 11-inch removable-bottom tart pan. egg yolk and vinegar. Bake it in a preheated 350°F oven for 10 minutes. Remove it from the oven. oregano and thyme. and let cool. Pour the filling into the crust. a mixer or your fingers until the mixture is crumbly. and cool to lukewarm before removing the bottom. Slice six of the asparagus stalks.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. mushrooms. the more water you use. mixing quickly and lightly with a pastry knife.
Cover and cook for 10 minutes. can Italian peeled tomatoes • 1 tsp. In a baking pan place in some of the tomato sauce to cover the bottom. 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. until tender. Place tomatoes in a blender and puree. pepper and garlic together. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. celery carrot and onion. cheese. salt • 13 oz. whole mozzarella cheese-2 cups shredded. sugar and salt in to the saucepan with the vegetables. eggplant. parsley. The cheese should be bubbly. Bring to a boil. sugar • 1/2 tsp. hot and golden. Serve with a crisp salad. Place the cooked ravioli in the pan and top with the rest of the sauce. In a large saucepan over a medium heat stir place in the olive oil. Lower the flame and simmer for 20 minutes. Slightly undercook them. package of frozen ravioli • 8 oz. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Chop eggplant. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Add the tomatoes. Cook the ravioli as described on the package. Fry each piece in oil until brown . celery onion and carrot.
Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. cubed • 2 green bell peppers. about 8-10 min. and herbs. until softened. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. Add peppers. stir until coated with oil. 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. mix well. crushed and minced • 1 large onion. stirring often. . diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. or until eggplant is tender but not too soft. stirring occasionally to keep vegetables from sticking. or 2 cans (14. Cover and cook for 10 minutes. quartered and thinly sliced • 1 small eggplant. Add tomatoes. Add eggplant. about 6 to 7 minutes. Take remaining 1/4 cup cream and toss with pasta.5 ounces each) diced tomatoes • 3 to 4 small zucchini. shallots and tomatoes to pan and cook until reduced to 1/2 cup. After you layer them coat them with sauce and sprinkle with mozzarella (lots). stir to combine. minced • 1 Plum tomatoes. zucchini. coarsely chopped • 4 large tomatoes. Keep going till run out.on both sides. Add 3/4 cup of the cream and boil until slightly thickened. Add garlic and onions and cook. about 2 min. heat olive oil over medium heat. Cover and cook over low heat about 15 minutes. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. coarsely chopped.
Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Let it cool down. pepper 2 tsp. butter Preheat oven to 350 degrees. . Bake tomatoes for 45 minutes until wrinkled & shrunken. 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. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z.Rigatoni With Tomatoes. Let it cool. flour 1/2 tsp salt 1/2 tsp. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. Boil pasta until al dente. Mozzarella. frozen chopped spinach 1/2 lb. pkg. cottage cheese 4 eggs 6 tbsp. Cut each tomato in fours. Feta Cheese. crumbles 1 pt. Season the tomatoes for taste (salt. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. pepper. etc.) Place tomatoes on baking tray. Combine oil & lemon juice (for salad dressing.
Make sure you spread it evenly. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Bake the pie for one hour. Serve with Italian bread or garlic bread sticks . crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. If it comes out clean. etc. flour and eggs. Grill or broil until colour shows on vegetables. about 10-15 minutes. Bake an additional 5-8 min or until cheese is melted. the pie is ready. In medium bowl combine all filling ingredients and mix well. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish.In another bowl mix together salt. heat oven to 400. marjoram. Thread onto metal or soaked bamboo skewers. Let sit for one half hour. Drain. Pour remaining sauce over manicotti. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. rinse with cold water and let drain. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Fill each manicotti with mixture. Uncover. Place filled manicotti over sauce. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. sprinkle evenly with cheese. Then combine the two mixtures into one bowl and stir well. To tell if it is done. Meanwhile. stick a knife or toothpick into the center of the pie.) • 2 tsp garlic. Let the pie cool for a few minutes. pepper. 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. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon.
and mushrooms. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. celery. bok choy. chopped • 1 red bell pepper. mustard. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. combine ingredients. chopped • 8 oz. lightly coated with non-stick cooking spray. bell pepper. Fry 2-3 minutes on each side or until golden brown. red bell pepper cut in short. peeled & grated • 1 medium carrot. Continue cooking. Serve over rice. vegetable stock. cook onion and garlic in oil for 3 minutes. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. grated • 1/4 C onion. Pour about 1/2 cup batter on hot griddle. shiitake mushroom caps thinly sliced • 1 med. water chestnuts. stirring frequently. until vegetables are crisp-tender. about 5 minutes. or until they begin to soften. mix well. Add soy sauce. sliced diagonally • 2 c baby bok choy. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. thin strips . water chestnuts. 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.
Stir in the rice and stir-fry 1 minute. When it begins to smoke. cook 1 minute. Transfer the eggs from the skillet to a small bowl and break them into small curds. if desired. about 5 minutes. Place a small skillet over medium heat. Meanwhile. cook 30 seconds. add to skillet with vegetables. Stir-fry 1 minute. Stir briefly. and peas. and vinegar. bell pepper and bok choy. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. stirring occasionally. lightly beaten 1 carrot. Drain noodles. Drain again and reserve. 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.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. simmer until vegetables are crisp-tender. 3 to 5 minutes. in 1/2" cubes 1 red bell pepper. Add sesame oil. Mix to blend well and set aside. Bring 1 quart of water to a boil in a small saucepan. celery. Add broth and sugar snap peas. tossing well. add the remaining 1/4 cup of peanut oil and the garlic. Pour in the sauce and cook until the rice is heated through. Add ginger and garlic. Stir until the eggs are firm but moist. Drain and rinse in cold water. When it begins to smoke. heat oil in large deep skillet or wok over medium heat. stirring frequently. add 2 tablespoons of peanut oil and the lightly beaten eggs. red pepper. stirring occasionally. Sprinkle with peanutes or cashews. Place a wok over medium-high heat. Add the carrot and boil 1 minute. cook 3 minutes. Set aside. Add tamari or soy sauce. Serve hot. Add mushrooms. Add the carrots. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. .
crumbled feta cheese • 1 sweet red bell pepper. egg product. drain them and move the potatoes to a mixing bowl. let the salad stand for at least thirty minutes before serving. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. vinegar. and rosemary. seeded • 1/2 c chopped green onions • 1/2 c black olives. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. After all of the ingredients have been thoroughly (yet gently!) mixed. Mix rice. 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. spoon over rice mixture. Mix beans and remaining 1 cup picante sauce. Spray square baking dish. Sprinkle with remaining 1/2 cup cheese and the chili powder. drained 1/4 tsp chili powder Heat oven to 350 degrees. 8x8x2 inches. They are done when you can easily stick them with a fork. leaving the skins on.Potato Salad • 2 lbs med. 6 servings Spinach Stuffed Tomatoes 10 oz. with nonstick cooking spray. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. 1/2 cup of the picante sauce and 1/2 cup of the cheese. Let stand 5 minutes before serving. Next. mix the oil. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. This dish will keep well in the fridge for up to a week. press in bottom of baking dish. pkg. cook the potatoes in boiling water until tender. Do not overcook! While the potatoes are being cooked. After the potatoes are tender. oregano.
sugar. honey. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Sprinkle with remaining mozzarella and parsley. Slice and hollow out centers of tomatoes. In another large bowl mix cabbage. Asian pears. Let stand 5 minutes. Add 1/2 cup mozzarella cheese. This salad goes well with grilled meats and fish. Discard seeds. garnish with chopped green onion and toasted sesame seeds. cilantro and sesame seeds in a large bowl. onion. Spoon evenly into tomato shells. parmesan. Preheat oven to 350 degrees. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Chop pulp finely and add to spinach. carrot. drain well and squeeze dry. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. Invert tomatoes shells on paper towels to drain. Serve salad in a large bowl. Toss the cabbage mixture with the vinaigrette. Asian Slaw • 1 head of Napa Cabbage. soy sauce. salt & pepper to spinach mixture and blend well.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. Let stand for 20 minutes. green onion and red pepper. Put in large bowl. shredded • 2 Asian pears.
then add 1 cup of heavy cream and simmer for one minute. heavy cream. Bake at 350 degrees 5060 minutes. Add red pepper flakes. Simmer tomatoes with the two cheeses for three minutes. Rapidly add vodka. Cook on low heat for 30 minutes. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Simmer for 2 minutes. Add parmesan cheese at the end of cook time. prepared according to package directions Melt butter over high heat until bubbly. garlic. 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. Pour into greased 9x13" pan. . Set off burner and allow cheese to melt into soup. (The alcohol burns off but makes tomatoes "come alive". Prepare pasta (shell or tube pasta suggested). salt. and pepper. Add chopped white part of green onion.
Bake at 350 for 1 hour. white pepper • Dill weed to taste • 2 pkgs. press into pie plate as crust. Vermont Cheddar Pie • 2-3 cups diced. milk. cream cheese • Chopped fresh chives or edible flowers for garnish. Sprinkle with seasoned salt and garlic powder. . top with parmesan then cheddar cheeses. 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. sprinkle paprika in a larger circle around parsley flake circle. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Combine potatoes and 1/4 cup onions. quartered and sliced • 2 cans of 15 oz. 8 oz. Zucchini Soup • 4 medium zucchini. Combine eggs. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. salt-free lemon/herb seasoning • 1/2 tsp. Carefully put a layer of spinach and crumbled feta cheese into the crust. pour carefully over cheeses. chopped • 1 tsp. sprinkle parsley flakes in a larger circle around the onions.Mix completely with the sauce and serve immediately. vegetable broth • 2 onions.
Blend the cream cheese in blender until smooth. Cook for approximately one more hour. After beans have been cooking for approximately 2 hours.In a saucepan. Add all other ingredients. Bring to a rolling boil. 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. Add to a large pot and cover beans with water until water is two inches above bean line. Chill over night or until very cold. except seasoning meat. onions. chopped green onions and rice. a portion at a time. approximately 20 to 30 minutes. or until beans are very soft and a red gravy is produced. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . add remaining liquid. then cover and reduce to a low heat and simmer. Cook mixture until soft. pepper and dill weed to taste. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. 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). Garnish with chopped chives or fresh flowers. until smooth. Then blend in zucchini mixture. Now add chopped green onions and additional season salt if desired. white rice. Serve hot over warm. add zucchini. chicken broth. Add season salt and continue to simmer this combined mixture for another hour.
and it may also help keep the body's metabolic rate high during dieting. A combination of exercise and diet is the best way to lose unwanted body fat. lightly oiled. it helps the body maintain its useful muscle mass. Not only does exercise burn calories. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Losing fat safely takes time and patience. In other words. since weight lost through these practices is mostly water and lean muscle tissue. Athletes should avoid diets that fail to meet these criteria. This can negatively affect his physical fitness. women require at least 1. final mixture will be a little lumpy. many more recipes out there for vegetarians.• 2 tbsp powdered sugar Mix all ingredients together very well. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. with the calories distributed over all the daily meals including snacks. Dieting alone can cause the body to believe it is being starved. it tries to conserve its fat reserves by slowing down its metabolic rate and. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. 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. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. not fat.200 calories. Prepare a medium-hot skillet. In response. it loses fat at a slower rate. There are many.500. This ensures an adequate consumption of necessary vitamins and minerals. . one should eat less and exercise more. There is no quick and easy way to improve body composition. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. Be creative and use your imagination. as a result. This is just a start for you. Athletes must consume a minimum number of calories from all the major food groups.
the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. Exercise alone is not the best way to lose body fat. proper nutrition plays a major role in attaining and maintaining total fitness. Aerobic exercise. Because there are 3. will not make up for poor health and exercise habits. however. walking. good health. fat. Anaerobic activities. bicycling. stair climbing. walking. exercise to music. Good nutrition is not complicated for those who understand these dietary guidelines. Diet In addition to exercise.Fat can only be burned during exercise if oxygen is used. crosscountry skiing. In reality. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. swimming. bicycling. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. Aerobic exercises include jogging. rowing. a mixture of both fats and carbohydrates is used.selecting a variety of foods from within . running or walking one mile burns about 100 calories. Instead. burn little. This section gives basic nutritional guidance for enhancing physical performance. To be properly nourished. is the best type of activity for burning fat. examples include jogging. Aerobic exercise is best for burning fat. For an average-sized person. most people would need to run or walk over 50 miles to burn one pound of fat. and rowing. In addition.500 calories in one pound of fat. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. and mental alertness. he needs to run or walk 35 miles if pure fat were being burned. cross-country skiing. and jumping rope. A good diet alone. especially in large amounts. if any. such as sprinting or lifting heavy weights. which uses lots of oxygen. swimming. athletes should regularly eat a wide variety of foods fro-m the major food groups. As a result. fat is seldom the only source of energy used during aerobic exercise.
or negative) can be determined. To estimate the number of calories you use in normal daily activity. The blood cholesterol level in most Americans is too high.each group. = 11./lb. . Avoiding an excessive intake of fats is an important fundamental of nutrition. the state of energy balance (positive. A well balanced diet provides all the nutrients needed to keep one healthy. You will need still more calories if you are more than moderately active. while participating in archery. Thus. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. when the number of calories used equals the number of calories consumed. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance.079 cal./min.1 calories/ minute) or about 305 calories/hour. as shown in Figure 6-3./lb. a 150-pound person would burn 5. Good dietary habits help reduce the likelihood of developing CAD. Similarly. they should eat three meals a day. x 0. Weight is maintained as long as the body is in energy balance. balanced. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested.85 calories/minute (150 lbs. By comparing caloric intake with caloric expenditure.85) or about 710 calories in one hour. and a typical.079 cal. and durations./min. has been associated with high levels of blood cholesterol. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types.034 calories per pound per minute. and 15 if moderately active. 150-pound male will burn 11. especially saturated fats and cholesterol. CAD. as shown in Figure 6-4. x 0. For example. a person will burn 0. results from the clogging of blood vessels in the heart. = 5. that is.034 calories/minute/lb. The result is a rough estimate of the number of calories you need to maintain your present body weight.1 calories per minute (150 lbs. A high intake of fats. a person running at 6 miles per hour (MPH) will burn 0. progressive disease. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Another dietary guideline is to consume enough calories to meet one's energy needs. intensities. a slow. multiply your body weight by 13 if you are sedentary. 14 if somewhat active. Keeping a daily record of all foods eaten and physical activity done is also helpful.
It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Examples include weight training and the APFT sit-up and push-up events. Individual caloric requirements vary. We should increase our intake of polyunsaturated fat. Very intense activities use more carbohydrates. depending on body size. The body uses fat to help provide energy for extended activities such as a one-hour run. because they can lead to low blood sugar levels during exercise. can result. Repetitive. high-intensity activities. such as candy. In addition. Athletes . Water is an essential nutrient that is critical to optimal physical performance. the chief fuel burned is carbohydrates. Foods rich in complex carbohydrates (for example. potatoes) are the best sources of energy for active athletes. Because foods eaten one to three days before an activity provide part of the fuel for that activity. It is also important to avoid simple sugars. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). Initially. we should reduce our daily cholesterol intake to 300 milligrams or less. Sweat consists primarily of water with small quantities of minerals like sodium. but to no more than 10 percent of our total calories. up to 60 minutes before exercising. it is important to eat foods every day that are rich in complex carbohydrates. water lost through sweating must be replaced or poor performance. the contribution from fat gradually increases. and possibly injury. Carbohydrates are the primary fuel source for muscles during shortterm. The evaporation of sweat helps cool the body during exercise. high-intensity activities. in the form of glycogen (a complex sugar). are the primary fuel source for muscles during short-term. pasta. Concerns for Optimal Physical Performance Carbohydrates. age. Cool. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. As a result. The current national average is 38 percent. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. whole wheat bread. It plays an important role in maintaining normal body temperature. Finally. Athletes often fail to drink enough water. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. plain water is the best drink to use to replace the fluid lost as sweat. At least 50 percent of the calories in the diet should come from carbohydrates. rice. especially when training in the heat. 'but as the duration increases. and training sport. sex.
these drinks should be used with caution during intense endurance training and other similar activities. are helpful under certain circumstances. too much cholesterol in the body has damaging effects. Although cholesterol has purposes and is important to overall health and body function. During periods of intense aerobic training. if any. can lead to abdominal cramps.8 grams per kilogram of body weight. nausea. 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. This can improve endurance. During prolonged periods of exercise (1. and after exercise to prevent dehydration and help enhance performance. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. these beverages can provide a source of carbohydrate for working muscles. During intense training.5 grams per kilogram of body weight per day). to the total energy requirement of heavy resistance exercises. Weight lifters. it is necessary to first understand what cholesterol is. The recommended dietary allowance of protein for adults is 0. Cholesterol is a fatlike waxy substance and is produced by the liver.0 to 1. and diarrhea. as do regular soda pops and most fruit juices. Sports drinks. . one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. Therefore. The primary functions of protein are to build and repair body tissue and to form enzymes. one's need for protein might be somewhat higher (for example. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. drinks that exceed levels of 10 percent carbohydrate. Protein is believed to contribute little. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Many people believe that body builders need large quantities of protein to promote better muscle growth.should drink water before. who have a high proportion of lean body mass. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. during. On the other hand. 1.5+ hours) at intensities over 50 percent of heart rate reserve.
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. which is another form of fat. You want to ensure that your levels of this cholesterol remain .) HDL transports cholesterol from cells back to the liver. though. educate and provide healthful options. When cholesterol is at a good level it works to build and repair cells.Cholesterol forms every cell within the body. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. meat and eggs your cholesterol elevates. The two main types of lipoproteins are: High Density Lipoproteins (HDL. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. With too much cholesterol in the body. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. cholesterol cannot be dissolved in the blood. High cholesterol can be avoided! With a nutritious diet. the levels build up and cause damage by clogging your arteries. Lipoproteins equip the cholesterol to move around the body. molecules called lipoproteins carry cholesterol to and from cells. alternative ways to manage your cholesterol without having to rely on medications. This puts you at serious risk for disease such as heart and stroke. 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. The purpose of this ebook is to inform. On the other hand when you eat foods such as fruits. and produces bile acids which are proven to aid in the digestion of fat. When the cholesterol level is appropriate. In fact. and grains you can maintain optimal health as they do not contain cholesterol." As with some fats. produces hormones such as estrogen and testosterone. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. vegetables. Instead. This is done simply from reducing cholesterol by 1%. When you eat saturated foods such as dairy. This is known as "good" cholesterol. it plays a life-giving role in many functions of the body. In fact. HDL is either reused or converts to bile acids and disposed.
consider renting the documentary movie "Supersize Me. Eating fast foods and convenience foods results in eating too many fats and salts.high for optimum heart health. In addition. Low Density Lipoproteins (LDL. gender and the heritage of the individual. since having too low levels of HDL . other causes of high cholesterol are lifestyle. which can raise our bad cholesterol levels. To maintain optimum health. when we speak of having "cholesterol levels" we mean more than one number.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. and aids to remove LDL from your artery walls. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. 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. gender.even when other cholesterol levels are normal . family history of heart disease. smoking. Other factors involved in this risk are age." This documentary details the attempts of one man to live on fast foods and little exercise alone. If you want to see a graphic representation of this. The results on his cholesterol and body health in just 30 days are truly frightening.may lead to heart problems. HDL aids to ensure protection from the risk of heart attack and/or stroke. Obviously. HDL consists of more protein than triglycerides or cholesterol. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. some people require a very aggressive approach which includes cholesterol lowing medication. we are setting ourselves up for problems. . and diabetes mellitus. For some. Due to heart risk factors besides diet." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. We will address this issue as we progress in "30 days to lowering cholesterol. Understanding the Causes of High Cholesterol Besides diet. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol.
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. Just 20 minutes of aerobic exercise. Age and Gender: Cholesterol levels increase with age. Exercise does not have to be a large time or money commitment.prevents arteries from working their best. Women generally have a lower level than men from age 50 to 55. Too much cholesterol in the blood . each day will lower cholesterol. Diet: An important consideration in eating is choosing lower fat.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. the cholesterol level starts to increase. including walking. The Dorsal Aorta or the main artery branches out into many smaller arteries. It is never too late to start on this path. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Once a woman starts menopause. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Your Arteries and Cholesterol The job of your arteries is to pump blood.especially bad cholesterol . Reduce your overall use of oils even further by using cooking techniques that require little or no oil. While there is not much that you can do about your age. Buy cooking oils that are unsaturated. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Use low fat cooking sprays to replace heavy oils whenever possible. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. High levels of bad cholesterol may even prevent arteries . work harder and start earlier in adopting a healthy lifestyle and eating plan. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best.
from functioning at all. since cholesterol can actually lead to blockages in your arteries. No matter what your current health. the arteries expand and are filled with blood. Even having "borderline" cholesterol levels . this system works effectively and the blood can carry oxygen and other essentials throughout the body. 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 . Consider: Heart disease is one of the leading killers in North America. High cholesterol levels fill arteries with thick substances that prevent your body from working well. it is critical then that we keep arteries free of bad cholesterol for optimal health. If this happens often enough you can suffer a heart attack or a stroke. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. eating a better diet and getting exercise can help keep you healthy.or bad cholesterol levels that are elevated but not considered "very bad" . For this reason. In a healthy person. smooth interior. As the heart beats.can increase your chances of heart disease or stroke. and strokes. and the main reason behind the blocking of arteries is high levels of bad cholesterol. This means that if you want to prevent heart disease. It helps pump the body's blood. Arteries are constructed of a tough exterior and a soft. The middle layer is elastic and very strong. Each are made up of epithelial cells. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. heart attacks. you need to keep your cholesterol levels in a healthy range. Your heart becomes starved of required blood. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. The inner layer is smooth and allows the blood to flow easily. The heart relaxes and produces enough force to push the blood through. The main cause behind heart disease is this thickening of the fatty deposits in the arteries.
but reducing your intake of all salts is the better choice. Consume less than 200 milligrams of dietary cholesterol each day. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. especially if you have very high cholesterol. Limit your sodium intake to 2400 milligrams a day.Eating is one of the things that can affect your cholesterol level a great deal. 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. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. If you have too high cholesterol. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. Receive 25_35% or less of your day's total calories from fat. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. try to lower your saturated fat intake as far as possible. . You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Being overweight can contribute to cholesterol and to heart ailments. In fact. Sea salt is a better option. this sort of diet will also make you feel generally healthier and more energetic as well. The effects over all will be immediate. Again. As an added benefit. If you need assistance seek out a nutritionist or dietician. In fact. or follow the limits for dietary cholesterol that your doctor sets for you. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. if you have elevated levels of high cholesterol.
fish. eggs and nuts each week. • Enjoy foods high in soluble fiber. poultry. salad dressing and sauces. salami and fatty red meats All foods that are fried. These foods include: Oats.Refuse foods made with harmful trans fats such as margarine. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. sausages. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. and especially processed meats such as deli meats. hot dogs. which can wreak havoc on your heart health. bologna. Limit and eat only in moderation if at all: Highly processed foods. You can keep the skin on to seal in the juices so long as you remove the skin before eating. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. rye. dry beans. 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. High cholesterol foods include: Organ meats (this includes liver. including select cuts of meat. .
not poached. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. there is no such worry. The white "marble" is fat that can increase your cholesterol. In fact. and cuts that have less white "marbleized" texture. you can avoid this in the future simply by eating more fresh fruits and vegetables. fish. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. chicken. As an added bonus. While you do not want to overeat. Increasing your intake of fresh (not canned. Even the leanest cuts of meat. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less.not to mention the higher rates of obesity . Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables.that North Americans face. those nations that eat more fruits. Consider all the vegetables you may not have tried yet (please note that this list is not . you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. you do not have to worry as much about eating too many fruits and vegetables.When selecting meat. choose leaner cuts. 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. white meat. vegetables. and grains are healthier . With vegetables and fruits. but some fruits and vegetables have been linked to lowering cholesterol in patients. When most of us think of "veggies" we think only of a few. You can only eat small portions of animal products before you have to worry about cholesterol content. To put it simply. If you have always felt deprived while following low-fat diets in the past.and have lower cholesterol levels as a whole. Select fish such as cod that has less saturated fat than even chicken or other meats.
lima beans to azuki beans. from black beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. chickpeas. runner beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. These may include snow peas. soy beans. broad beans. there are many delicious brands of peas. red beans. green beans. and many others) Bean sprouts Lentils Peas (again. sugar snap peas. mung beans.there are too many vegetables to list here . many which you likely have not tried before. not just the seeds.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. green peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . borlotti beans.complete . kidney beans. navy beans.
Chieftain. Fuji. from the common to the exotic. it is a fungus. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. . some quite rare. Mcintosh. Liberty. Centennial Crab. Try the following varieties: Akane. yellow and red peppers. There are many types of mushrooms. you will be stunned by the range of lettuces out there. Braeburn. Mutsu. Kandil Sinap. Blushing Golden. Honey Crisp. Arlet. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. red potatoes. Cortland. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. from butternut to acorn to pumpkins and gourds. Gala.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Jonagold. Empress. Empire. 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. orange. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. 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. not just their size. and others. Mantet.
Virginia Gold. Starr. and others) Clementines Dates Figs Grapefruits Grapes (there are many. currants. Dietz. many kinds. Canary. and others) Cherries (from sour cherries. Apple Bananas. Honeydew. Red Astrachan. Red Haven. Unize Plum. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . elderberries. blueberries. Cassava. Empress Prune_Plum. boysenberries. gooseberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Yataka. Baking Bananas. Monmorency cherries. Red Secor. nannyberries. Reliance. and others) Persimmons Pineapples Plums (including Mt.Northern Spy. Canteloupe. bilberries. cloudberries. among others) Pears (including Asian pears. and Sensation Dwarf Peach. and others) Berries (besides the usual strawberries and raspberries. crowberries. Bartlett. Yellow Transparent. and sweet cherries such as Black Russians. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Royal Plum. barberries. Red bananas. bearberries. Chinooks. Wilson Juicy. Baby Bananas. Lapins. loganberries. Beirschmidt. Russet. cranberries. there are dewberries. Hedelfingers. Watermelon. Patricia. lingonberries. Stanley Prune_Plum. Opal. sea grapes. wineberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Starking Delicious Plum. huckleberries.
of course. salt. you will naturally choose foods that are good for you and for your heart. convenience.it is only a way to get you started in discovering new fruits and vegetables. The fact is. avoid all fast-food. Your taste buds and your cholesterol level will thank you for it. find a variety of fresh fruits and vegetables you have not tried and try them. The secret to low-fat eating is to make eating the right foods as attractive as possible.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. When you have many types of healthy and delicious foods to choose from. are notorious for offering poor nutrition and plenty of fat. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. every week. If you want to lower your cholesterol over the next 30 days. In fact.treat it like a checklist of the food adventures you could have with food. Cooking and Cholesterol If you want to lower your cholesterol. 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. Make it a mission to buy some fresh fruits and vegetables you have not tried. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. and prepackaged meals. Over the next 30 days. Print the list and circle all the fruits and vegetables you have not tried. you will want to cook your own meals more often. and sugar. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. most of us have tried only a small fraction of the fruits and vegetables that are out there. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Convenience foods. Realize that these lists of fruits and vegetables is far from complete . Read about new varieties of fruits and vegetables and try them as well. Look back over the list of fruits and vegetables . This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. . use this list of fruits and vegetables.
no matter how harried your schedule: If you are very busy and tired at the end of a long day. Use these to add flavor to your cooking rather than relying on salt. Cooking to lower your cholesterol is not very hard. cut more veggies into a salad. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. cucumbers. Simply chop up some favorite salad greens (mescalin mix. If you have recipes you cannot part with. If you must use salt. use only a pinch of the best sea salt you are able to buy. carrots. and drizzle the salad with olive oil and lemon juice. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Wrap some veggies in a tortilla. Raw food. Don't overlook cookbooks that feature Chinese. Buy some fresh herbs. Japanese. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Use good olive oil instead of butter. Vegan. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. You can also create a very low fat salad dressing by combining half an avocado with some herbs . zucchini. tomatoes. even if you are lost in the kitchen. and Indian recipes.This isn't hard to do. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Choose fresh ingredients . Not only is this healthier for you. you can easily create a salad that is enticing. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely.the very freshest you can.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. 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. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. 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. 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. herbs) and garnish with a few nuts. switch ingredients to healthier alternatives.
Instead. Many prepared pasta dishes use plenty of salt or cream-based sauces. use lean and skinless chicken or other poultry. from fresh pasta or dried pasta to vegetable pastas and rice pastas. All can be made into delicious and heart-friendly meals in minutes. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. berries. If you do want to add meat to your salad. Avoid highly processed deli and sandwich meats. eggs. You can make similar meals with rice or even low-fat tofu. bacon bits. This makes an excellent and very healthy snack. Add the pasta and toss until the vegetables are the desired consistency. If you are craving desserts. If you are using apples or other fruits that tend to "brown" in your salad. but some combination of this recipe can give you a tasty meal with less fat. Simply cook the pasta in a pot. Combine until blended. Experiment with different fruit combinations to find different tastes. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. It can also be a great quick breakfast on days when you are in a rush.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.and lemon juice. opt for skinless poultry. Shred your favorite vegetables or cut them into very small pieces. Fruit Salads: Chopping up some of your favorite fruits. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. This can be a very tasty combination and is still quite healthy for you. and lemons can make a beautiful and attractive salad that is very low fat. Sandwiches: Sandwiches are quite easy to make. Avoid croutons. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. whole milk products such as chesses. 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. Add your favorite fresh herbs (basil is a good choice) and combine. Instead of fats or mayonnaise on your sandwiches . and other high-fat foods in your salads. . Pastas: There are a number of pastas available.
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. fig and fruit bars.many are very high in sodium. plenty of calories and some fats. Enjoy white meats. 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. though. polyunsaturated. 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. puddings made with low-fat milk that make lower-fat alternatives. so overindulging in these will certainly not allow you to keep your heart healthy.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. occasionally eating low-fat desserts and snacks such as angel food cake. Also. and hydrogenated fats). fruit sherbert. At many fish shops. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . and poultry rather than red meats. fat. take care to read the labels on these snacks and choose the brands with the least sugar. you can get planks of cedar that are perfect for baking or grilling fish . REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. and salt that you can. Choose only lean meats. Consume fat free. and cholesterol . calories. cover with lemon juice and possibly herbs and grill or bake until done. skim.simply place the fish on the cedar. For example. calories. animal or graham crackers. low-fat yogurt. try to stave off the craving with fresh fruit. If you absolutely crave a dessert or snack. fish. Lean meat dishes: When you have chosen your lean cuts of meat. these products still do often contain sodium. However. If this does not work. Jello. you can make these foods even healthier by reducing the amount of fat you use in preparing them. and sugars. wafers.
because they were not needed. you likely picture the hamburger you see in advertisements . Think of the last ten food advertisements you have seen. they were for less-than. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. pickled or tinned foods. try frozen foods that have no sauces or other ingredients added. there is a huge market for convenience and "junk" .Choose fresh rather than processed. Face it. Although we may know which foods we should be turning to and which lifestyle changes we need to make. adopting a very low-fat diet and healthier lifestyle is often challenging. juicy burger with all the toppings.a large. When you think of a salad.healthy processed foods. you may nit get the same strong images in your head. When you picture a hamburger. Today. It sounds crazy. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. most of us have been taught which foods are healthy and low in fat and which are less than good for us. However. Traditionally. prepared. If you cannot find fresh produce out of season. Odds are. but you have also learned to associate certain foods with certain ideas and ideals . spiced. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. Eat lots of vegetables Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. especially if we have followed less than ideal eating and life patterns for some time. 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 . though. we don't always do what is right. simply because salads and vegetables are advertised a lot less. You learned to like some foods as a child. less than healthy foods have needed advertising.and likely this has been the doing of advertisers.even when those foods are processed and contribute directly to higher cholesterol.
After all. 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. sugary foods. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Add some music or candles to your dinner. . this is exactly what restaurants do to advertise their food when you are actually in the restaurant .even those that are fatty and terrible for your cholesterol . good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. but many times these foods are less than great for your cholesterol level. When you visit your local grocery store.they add ambience to make the meals more attractive and appealing. they come in brightly designed packages that grab the eye. though. Figure out where you see advertisements for foods and then avoid those ads. 2) Make good-for-you foods appealing. This is no mistake. and lower your cholesterol over the next 30 days as well. Advertisers do an incredible job at making foods attractive. If this describes you. and sodas to the amount of space given to the produce section. Is it any wonder that restaurant meals . Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Advertisers are trying to make their products appealing. they are placed at eye level. Often. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. much as restaurants do. Take a look at those high-fat and cholesterol-high foods. junk foods. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. There is no reason why your heart health should suffer because some advertiser is good at their job. compare the amount of shelf space given to convenience foods. Also avoid radio ads and restaurant advertisements in magazines and newspapers.foods. Most people see the majority of food advertisements on television.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. In too many grocery stores. Odds are. so that customers are more likely to walk away feeling happy and satisfied with their meal. In fact. avoid the television for a while and watch your cravings for fatty foods decrease. 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.
such as "delicious" and "juicy" described about fatty foods. Advertising works by staying with you. You can use the same technique to make good-for-you low-fat foods seem appealing. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. 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. watch out for negative words. 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. 4) Use a little negative advertising.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. imagine them in the worst possible light . recall the times you have had terrible fast food or convenience food meals. use a little negative advertising. As soon as you are aware that you are craving the foods. 3) Describe foods in a way that makes them appealing to you. congealed. cold.For the next 30 days.as mushy. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . try to find ways to make these foods less appealing. If you find that you crave convenience foods. and look up stories about the disgusting things people have found in the fast foods and convenience foods. and disgusting. . This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. fast foods. This will make bad-for-your heart foods seem far less attractive. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. you will find it much easier to stick to a low-fat diet . Whenever you find yourself craving foods that are high in fat or sodium. greasy. Try to do the same thing as advertisers . and other foods you are trying to avoid during the next 30 days.without feeling cheated or deprived.when buying food that is good for you." This is not likely to make you crave these foods especially since you are always hearing great adjectives . For example. Ask your friends and family for their dining-out horror stories.
try to find ways to make cooking in your kitchen more appealing.and are less likely to cheat on your new eating plan. . as you work to lower your cholesterol. 3) Eat in. If your kitchen is an enticing place to cook. you can easily reduce how much fats and sodium goes into each meal. go through your home and get rid of the foods that you should be eliminating or cutting back on. you are more likely to cook at home rather than being tempted to eat out. you are more likely to reach for them when you are hungry. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. If these things are not in your home. Invest in parchment paper. When you make your meals yourself. 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. You do not have to invest a lot of money for this. but prevent fruit flies. a rice steamer. give it away. or menus from take-out places and restaurants. advertisements. fried foods. Also get rid of any fliers. 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. healthy foods over the next 30 days . Hang up some nice curtains or at least get rid of the clutter. you are far less likely to be tempted by them. That way you are far more likely to reach for low-fat. no-stick cooking ware. wok. if you can. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. Replace your foods with lowerfat or healthier alternatives. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations.and for life! . If you have a deep-fryer. you should eat in and eat foods you have prepared yourself almost all the time. For the next 30 days. 2) Make your kitchen a heart-healthy place. you are more likely to turn to them when you are feeling hungry. If you keep cookies. While you are cleaning out your kitchen. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. and other temptations around. 4) Get lots of appealing heart-healthy foods into your kitchen. If you make healthy foods more attractive and visible. 2) Give them away to a friend or food bank.
or spouse. fear is a great motivator. or in your home rather than in restaurants or cafes that feature rich foods. 9) Get motivated. The hard part is staying motivated to keep the diet plan up for weeks. You will learn many recipes and cooking tips for heart-healthy eating. Meet friends at the gym. on hiking trails. Whether you get help from a roommate. . put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it.we meet friends at restaurants. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. child. cooking with someone else tends to be more fun. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. This can make heart-healthy eating more difficult. it can be too daunting to come up with a menu and then cook a meal from scratch. This is especially a problem since we so often equate social times with eating . and have the opportunity to spend time with others who are concerned about heart health. Or.5) Consider taking a heart-healthy cooking class. make it a habit to meet friends at places that don't have food as a major entertainment. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Find ways to get yourself motivated to eat well for life. so that there is no excuse to turn to convenience food. 7) Get help in the kitchen. If you have very high cholesterol. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. and pubs or we have movie nights that include take-out pizza. coffee shops. 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. Over the next 30 days. Plus. Most of us plan our days and our finances. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. once you learn to cook healthy and delicious meals. but we often leave eating to chance. then find some way to make cooking time more fun . 8) Socialize without food. Many of us take in excess calories and fats when we eat out with others. If you can't find someone to help you. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen.listen to music or watch a movie on a portable DVD player as you cook. After a long day at work. For many of us.
If your walk home from work takes you past a favorite restaurant you find hard to resist. 13) Make cholesterol-friendly eating easier. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. list ways you can avoid the situation or at least make better choices when you are faced with it. If you can make low-fat alternatives easier to reach for than fast food. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. and cholesterol in each of your foods is causing you stress. 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. If counting fat grams. When you prepare a meal. and beside each item. fruits. Post your list in your planner or other visible place so that you will see it. Make sure that you eat different fruits and vegetables . and other healthy meals easier. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. and you will reach for these foods rather than turning to high-fat. If Tuesday work meetings leave you reaching for cookies in your office desk.no larger than a pack of cards. and other low-fat foods are among the most convenient foods out there. fiber. 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. vegetables. The portion size of grain should be smaller and the portion size of animal proteins (meats. 12) Figure out your eating dangers and find ways to overcome them. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. Keep low-fat yogurt and other low fat foods around for fast snacking. or meetings with your boss. Most of us have specific emotions and events that may make us turn to comfort food. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food.10) Make heart-healthy food more convenient. types of fat. then you may need to find a different route home. Luckily. sadness boredom. Sometimes. On a paper. simply make sure that most of your plate is taken up by fresh fruits and vegetables. list the times you are more likely to want to eat. milk products) should be smaller still . high-sodium "fast foods. salads. Whether it is general stress. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives." 11) Make heart-healthy food more interesting. sodium. Sound too simple? Not at all. this is very simple.
but it will go a long way towards ensuring that you don't give into the cravings. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. but for most people interested in lowering their cholesterol. and extracts of these substances. you must weight the purported benefits against the potential risks . If you are on a very strict low-cholesterol diet. or easily digested by all. Supplement product labels must include the words "dietary supplement". and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. There are thousands of supplements on the market. Eating a variety of foods on a regular basis is the most important step toward this goal. minerals. Nor are supplements a substitute for regular exercise. or give you more energy. skinnier. There is no one magic pill or powder that you can take that will make you stronger. Use olive oil as your main source of fat and refuse other dressings or sauces . Variety is still important because bars and powders are not always low fat. constituents. this may not be enough. this simple formula will be a snap to follow and will actually lower your cholesterol. Over the next 30 days. Supplements include vitamins. inexpensive. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. lower your cholesterol by making sure that reaching for lowfat. Eliminate foods such as organ meats. egg yolks. as well as concentrates. and convenience or restaurant meals entirely. If you are considering supplements. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. botanicals. full-fat dairy products. metabolites. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices.do your cooking with the olive oil. heart-healthy foods is more appealing and automatic than reaching for high-fat foods.each day so that you get a variety. 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. herbs. all of which are easily accessible to athletes. amino acids. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. This will not make your cravings for less-than-healthy meals go away.
There are two routes to take. Another source for information is the web. First off. First. These individuals can also help provide you with the information you need regarding improving your conditions. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. make sure that you have a reliable source. Information is key. quality is essential to success here. find out what type of supplements you can take for your individual needs and problems. If you have heart problems. How do you know how much to take? That's a trickier question. Again. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. If a product makes claims that sound too good to be true. It's like always giving your car premium gas and oil to do its job even better! . you are probably still missing out. Therefore. For example. Giving your body the nutrients that it needs to make it through the day is essential to your well being. But. But. if you have a need to lose weight. what do you take? First off. it sometimes needs additional supplementation to take it to the best level it can be at. you can probably find a supplement or several that can address those problems for you. the claims probably are too good to be true. start by finding a health food store or a vitamin supplier. find a good quality multi vitamin and take that as directed. 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. While a diet that's full of nutrient rich food should not be replaced. problems with gaining weight or other conditions. 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. Quality is very important if you want to see benefits from supplementation. even if you think that you can do this through the foods that you eat. In addition to this.(and cost) before deciding to use any product. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. look for supplements that can offer weight loss benefits. 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.
the bonds in the ATP molecule are split. yielding ADP (adenosine-diphosphate). Creatine works by increasing the water volume within your muscle cells. This phosphate portion bonds to the ADP. Creatine is a natural constituent of meat. or adenosine triphosphate. Another important supplement is whey protein. and methionine. arginine. When a muscle is required to contract. turning it back to ATP. is the "power" that drives muscular energetics. There are several methods by which the body rebuilds ATP. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Once CP stores within the cell are depleted. Creatine is the most popular and commonly used sports supplement available today. There are many different varieties of whey protein. Creatine is manufactured naturally in the body from the amino acids glycine. I have been using multivitamin supplements and vitamin B supplements for 20 years. without oxygen. . including both elite athletes and untrained individuals. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. is through CP. the body must use other methods to replenish ATP. I can gain 5 kg of muscle in just two weeks using creatine. The energy released by breaking this bond powers the contraction of the muscle. For the majority of the population. When ATP is depleted within the cell. Some of which perhaps are not particularly useful. while the remaining 60% is stored in form of creatine phosphate (CP). Approximately 40% of the body's creatine stores are free creatine (Cr). and replaces that amount through dietary intake and fabrication within the body. the cell can no longer contract. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. The typical male adult processes 2 grams of creatine per day.There are thousands of different supplements on on the market. liver. Creatine is also a very good supplement for gaining muscle mass. There are several though that are very useful. but you will be able to find a high quality supply at your local health food store or if you look on eBay. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. ATP. The fastest method. Creatine is used for the resynthesis of ATP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. mainly found in red meat. This process takes place in the kidneys. and pancreas.
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. In other words. Many people like to take their creatine in a shake as it most often comes in the form of powder. It can also delay fatigue during repeated workouts.2 kg multiplied by . Creatine is also thought to increase the body's aerobic abilities. though.Supplementation with creatine increases Cr and CP within the muscle. allowing further capacity to regenerate ATP. Glutamine . 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. So if you weight 200 pounds. After that. your weight is multiplied by . you should be consuming . Follow along closely. it's recommended that you stick to 5 grams per day. However. Experts say in the "loading phase". You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.3 grams of creatine per kilogram of body weight. Creatine is safe for most everyone to take with the exception of people with renal issues. the dosage is 20 grams a day for five to seven days. Essentially. 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. so you would require 2.03.7 grams in the maintenance phase. You can also calculate creatine dosage according to body weight and mass. you must use your creatine regularly instead of sporadically for it to be effective. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. therefore the body will quickly move to other methods of replenishing ATP.3 = 27 grams of creatine per day After the loading phase. this could get confusing! Not really. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. There are two way to decide what dosage of creatine you should take. the formula would look like this: 1 lb divided by 2. In the "loading phase" which is where you begin adding creatine to your diet. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. The periods are brief because the ability of a cell to store CP is limited.
This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Glutamine is also thought to prevent sickness.Another popular supplement among body builders is glutamine. Protein has been shown to have the best effects on the body when combined with carbohydrates. prevent sore muscles. Over 60% of our amino acids come in the form of glutamine. Protein The importance of protein to a body builder is a no-brainer. it usually comes in powder form. Much of your protein will come from your diet. glutamine reserves are depleted and must be replenished through supplementation. liver. and stomach tissues. However. brain. If you want to build a ripped body. during times of stress. . If you have too little glutamine in your system. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Glutamine is a nonessential amino acid that is produced naturally by the body. promote healing. Many people are choosing to supplement daily due to the long growing list of benefits. It is the single most important nutrient in a body building regimen. Of course. Again. Two to three grams has been found to help symptoms of queasiness. This includes stress that the body is under during periods of exercise. Under normal conditions. you'll need both creatine and glutamine alike. it can result in muscle loss. and speed up growth hormone production. increasing protein through weight gainers or protein powders is necessary. Research shows levels of supplementation from 2 to 40 grams daily. Protein is what makes up and maintains most of the stuff in our bodies. This two to three gram dosage used post workout builds protein. our body can produce more than enough. so you'll want to take it with milk or in a shake. You have to have a positive nitrogen balance in order to gain muscle mass. repairs and builds muscle and can induce levels of growth hormone found in the body.5 to 7 grams of glutamine daily which is found in animal and plant proteins. The typical American diet provides 3. Sixty percent of glutamine is found in the skeletal muscles. The remainder is in the lung. but if you really want to grow your body mass.
ice cream. sparing hard-earned muscle protein and glutamine stores within the body. It often comes in pill form. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Unfortunately this pump is only temporary. which in turn leads to increased blood flow. When on low-carb diets whey can function as an alternate source of energy. and increases strength along with stamina. 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. Nitric Oxide. and olive oil. Its unfortunate high cost however makes me advise you to use it sparingly. Combine the powder with some eggs. You can also add in some fruit for flavor. If not. So whey is the best protein. As with creatine. Nitric Oxide is present for a brief moment. Nitric oxide promotes extended ability to life weights. which is the muscle pump we are familiar with. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. Many body builders take nitric oxide for a variety of reasons. speeds recovery. Nitric oxide also comes in powder form as well. The release of nitric oxide creates surges of blood flow. a key molecule manufactured by the body. and will dissipate shortly after you complete your workout. the best time to take your protein supplement is post-workout. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. Whey is the best investment because of its capacity as a postworkout recovery supplement. causes vasodilation (an expansion of the internal diameter of blood vessels). 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. . It also signals muscle growth. especially on a diet. As we said before.The best type of protein supplement on the market is whey protein because it is the highest yield. so you can take it in a shake just like with other powdered supplements. low-fat milk. oxygen transport. when a muscle contracts and blood vessels dilate. It also supplies the most amino acids that bodybuilders use. it's good to combine your protein with some form of carbohydrate for maximum results. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. Whey protein is the only choice when on a diet however. and should be taken in the manufacturer's recommended dosage.
However. Using the supplements mentioned you'll see some results quickly. Both of these substances are highly controversial. cancer. so it's good for your brain. They can cause serious liver damage and even lead to liver failure. However. They help the body fight the ill effects of these diseases and promote healing. a decrease in libido. they are illegal. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. . All steroids eventually change to estrogen which causes feminization in men. but they are used by body builders all over the world. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. complexion. and low sperm count. They also enhance performance making a person stronger and extending their stamina. general energy and well-being. Steroids do have some advantages. and in many places. and other serious diseases. steroids have some serious health implications when taken for reasons other than therapeutic. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. They are used in treating a variety of health problems including AIDS. Steroids increase testosterone production which can lead to overly aggressive behavior. which is known as stacking . 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. you can take. That causes an enlargement of the breasts along with an increase in fatty deposits. But those are the only ones I prefer to take apart from ginko biloba.There are many other supplements. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. 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. Ginko is great for circulation. especially if you use them together synergistically.
it still takes time. as well. Even using various methods to help your body recover. They can be dangerous. but more and more women are getting interested in it as well. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. MENTAL TRAINING Mind Fitness. 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. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. They are naturally produced by the body. but many body builders take them to basically tell their muscles to get bigger. though. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. perhaps it's better to cut down on the workouts and allow for your body to recuperate. Following is a list of recuperation techniques and a description of them. They can make you bigger quicker. a massage or soak in a hot pool will reduce the feelings of fatigue. Body building has long been thought of as a man's sport. It controls the way that you perform each action. A Healthy Emotional Life As you can assume. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. You can get huge. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work.Growth hormones stimulate the elements in the body that make muscles grow. At these times a good sauna.
For this particular battle. your body's health is directly related. 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. there is evidence that says that you can actually push off the onset by some time if you do the right things.Yet. In addition. such as a death or deception. there are many ways that your mind's fitness may not be the right level that it should be. for many people living in today's hectic lifestyle. While life affects each one of us. 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. First. Although you may be wondering just how you can control your minds fitness. performing mental tasks and you need to be able to conquer problems effectively. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. 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. you need to be fully capable of thinking clearly. you need to exercise your mind. In fact. There are many different ways that this can happen. plays a significant role in the quality of life and the longevity that you have in your life. For example. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. When you are emotionally or mentally unfit. Emotional health is an important battle that everyone must strive to improve. Keeping your mind active. 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. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. it's anything but easy to make it through the day without dealing with some type of stress or pressure. A Healthy Brain With the onset of Alzheimer's happening to more and more people. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. believe it or not. There are many various ways that you can improve your emotional state by learning how . should something emotionally troubling happen to you. the importance of having a healthy brain is very evident. several key things must play a role. The mind's health is quite an important aspect and.
and you. For those that do believe in a Higher Power. 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. too. most people go through stages of depression. you do all that you need to do and there's nothing limiting you. Those that are spiritually fit. This is a personal decision. learning to effectively manage stress is important. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. you may think that you have nothing to worry about.to react to critical situations. It can help you to tackle even challenging tasks with more ease and with success. Spiritual well being is a critical factor in maintaining your health. Not only does it pull you down through causing large amounts of emotional trauma. too. . 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. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. but that's not a common occurrence. it can often play a role in the way that you see your life as well as in your emotional state of mind. but it also causes all types of physical problems for those struggling with it. It can lead to various health issues physically. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. While there isn't always a need to be religious or spiritual. But. the right social activity is one way to improve your emotional health. During these times. you can consider them. Believe it or not. mental turmoil and even times when they are so stressed that they can not function properly. mentally unstable and unfit. Where Are You Now? When it comes to determining how mentally fit you are. After all. Sometimes it may be important to remove the stressors from your life. Indeed. While you can't take away everything in your life that causes stress. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. of course.
Emotional eating is eating when things go bad. Improving the fitness of your mind not only improves your daily life but increases your longevity. For the most part. although you may not realize it. For example. To determine where you stand in mind fitness. For many millions of people. While food never used to be so readily available. 1. If you have trouble sleep. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Do you hate the life that you are leading. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. now. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. 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. While you may not want to do this. Yet this is a dangerous situation. it hurts to hear but just like your body goes through illness. or are eating whenever you feel like it. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. then you should be considering the vast number of mind fitness needs you may have. stress and angry often? What does it feel like and how intense does it get? 5. Do you have physical pain that is not the result of an injury? This could be stress related! 2. consider this scenario that happens over the span of time. ask yourself these questions. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Do you struggle to make the goals that you set for yourself? 4. . are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. your mind can be struggling at the same time.Yes. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Do you feel anxiety. too. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. It's easy to go to the food to get the satisfaction that you need. Be honest. this is one of the prime reasons that they are overweight or unhealthy in their diets.
. fatty lunch. the pounds are creeping onto your hips. and you'll see differences in the way that you feel and the way that you see the world. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. In fact. you are not fitting well into your clothing. As your self esteem drops. though. yet if left intact. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. You can't make the right decisions. it's also one of the worst things you can do for both your physical and your mental health state.. you almost purposely make the situation worse by eating bad. you didn't do the job right. You decide you need a big. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Incorporate as many of these things into your life as you can. 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. your self esteem drops. is to recognize that there is a connection between the way that you feel and the way that you eat. Now. 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.these are all things that people end up saying to themselves when they are emotionally depleted. You are a failure. Soon.. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. You then find yourself dealing with pressure from the boss. Just look at you..You begin by getting stressed at work. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. You should be able to feel confident in the decisions that you make and in the way that your life is moving. which includes emotional eating. you find yourself in even more problems. Soon. Emotional eating is one of the hardest cycles to break. you hate your job so much that the only thing that makes it feel better is eating something bad for you. You become upset at yourself. A health self esteem is one that's confident but not overly macho. You aren't any good. The first step in fighting the way that food makes you feel. In just a bit we'll talk about some of the ways that you can have good mind fitness.
Then. whatever way is fun to you. In part of that comes the fact that if you want to have family and friends you . If your boss says that the job wasn't good enough. its fun to have people around too! But. both physically and mentally. how can you build a social network of people that you can rely on? Make time for those that you already have. you need to be able to say. That means taking on the challenges that come up between people. even when you don't pay attention to them otherwise. Getting away or even just finding time to play a board game is essential. Although challenging. Those that dress well. working through them and then letting them go. If you are married. Don't assume that they will always be there when you need them. 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. "Hey. Don't take friends for granted because they won't be there when you need them the most. learn how to accept compliments and to take criticism. 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. work on improving them if you can and then do the best job that you can overall. This allows your mind to repair damage and it allows you to improve your network of friends. Those that have people around them to support them do well in many more aspects of their lives. Let's face. Commit to going out and having fun.Accept those. In addition. Learn to take criticism positively. at least one time per week. 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. that relationship alone will be one that you have to work on. take care of the way that they look and those that do things for themselves are the most confident people out there. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. Build A Social Network A social network is a very important to your well being. Relationships take time and work. You should always strive for a lifestyle that's positive with those in your family and your friends. Just putting on a beautiful outfit can make you feel good about yourself.
You need to find something that you love to do. too. allowing you to fend off Alzheimer's and other conditions like it. find an outlet. there are many things that you can do. You'll feel good about life and your social network. It hinders you throughout your life by causing unhealthy living situations. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. 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. . Asking questions. by relieving stress. a physical activity. Learning new things keeps the mind active and that means health. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Stress affects your ability to function properly. it is important for you to find solutions to those problems. but you have to do it! Stress is one of the largest problems in health today. but mentally you do! For starters. physical risks and puts your entire well being at risk for emotional breakdown. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. If the situations that you are in provide you with high levels of stress. For starters. use your brain power! You don't have to do any type of exercise with your brain physically of course. Managing Stress Its not easy job. To help remedy stress. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. A hobby. always keep yourself learning. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. getting the answers and working at it helps to improve the brain's function. You should also use challenges to help power you through your day and your life. or some other thing that really brings you happiness is necessary to have.need to be a friend. Your Overall Mental Fitness Plan So. now you have it! You know what to do to make your lifestyle improved through these changes. 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.
It also helps to make it through difficult times when you have someone by your side. drinking and drugs. Too Your lifestyle is the way that you live your life. Working on this is hard. . New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. 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. learn something new. Improve your stress levels and see physical. and physical fitness increases. Do things that are enjoyable to you. Improve them. but feeling good about yourself is a must for overall health. Drinking And Drugs Each of those three things. Although each of these other elements that we've already talked about is very important parts of your lifestyle. mental and emotional benefits right away. this one will be structured a bit different. 2. 5. Unlike the other chapters. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. You Are What You Do. Keep your self esteem positive. 4. For example. continuous learning and through challenges of all types. is a problem for your health and your ability to make it through the life you have. 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. If you can't think of anything. 3. smoking. Improve your brain's fitness by challenging it through new adventures. smoking will eat away at your lungs and will cause cancer. they are not everything. There are no ifs about it. Make changes like these today and see results today. but you may not realize the extent at which it takes to improve them. Improve your social network to reduce stress and to improve your quality of life. It will cause cancer eventually in your lungs. You probably already know the risks of what these things can do to your life. Smoking.1. Lifestyle Fitness.
we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. Sleep Do you sleep ? No. talk to your doctor about it. Why is sleep so important ? There are actually several reasons. smoking is something that you can stop.Rest is one of the most overlooked parts of an exercise regimen. To improve your lifestyle and to extend your life. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. It's the way that your mind works through problems. refresh and give yourself the best chance at improving tomorrow. find a method to stop smoking and do it. There may be an underlying medical condition that could be causing it. though. You kill brain cells. you need to remove these problems from it. To improve your fitness. then you aren't getting the right amount of sleep for health. Drinking and drugs are just as bad.But. but the . even if it is one of the hardest things you will have to do. It's the time that your body heals from the exertions of the day. Stress hurts more. When you quit early enough. It's a time to restart. Some damage can be fixed through healing over time. For one. You will find that your health increases. They aren't able to improve the level at which they can function and they make bad mistakes. You need this time for your mind to. sleep is the body's time to relax and to recoup what it's done all day. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Smoking and drugs are simply a no no. you destroy your body slowly and methodically. your stress levels DO go down and you can feel better about the life you are living. you put your life at risk and you destroy the organs in your body. others can't. This can only happen if you stop soon enough. your energy increases. Your lifestyle fitness requires that you get quality sleep each night. If you are facing problems with insomnia or are struggling to get to sleep. physical ailments hinder you more when you don't get enough sleep. your body can repair the damage that you have done to your lungs. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs.
you start to feel sleepy. Just as you'd never head to the gym after drinking a few beers at your local tavern. Body temperature has a huge effect on our ability to fall asleep. According to the Journal of Applied Sports Science. • Don't drink a lot of fluids before sleep. • Keep your bedroom dark and cool.reality is it is actually a quite important principle. • Try having a light snack before bedtime. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. You're better off waiting until the next day when your body has been given proper rest. Some people disagree with this theory. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. especially tea or coffee. Try having some white noise in the room like a fan running. Muscle adaptation and growth often occurs at night. • Establish both a regular sleep cycle as well as a pre-sleep routine. it can distract from your ability to fall asleep.096. • Get at least eight hours of quality sleep per night. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. your lack of muscular coordination places you at a much higher risk for injury. Not only will the caffeine keep you awake. Make sure this snack is light.build muscle. This will help you signal your body that it's time to think about resting. but you'll have to use the bathroom more often as well which will disturb your sleep. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. For starters. which is above the legal driving limit in most states. Working out in this state has its obvious downside. As your body temperature lowers. you should never work out after not sleeping the night before. Lack of sleep can have an intoxicating effect on your body. . During the suspended state of animation you are in. though. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. your body is doing exactly what you have been asking it to do during your workouts . If you work up a sweat before trying to sleep. but if you go to bed on an empty stomach.
but it is something to make part of your overall guide to living a long. Financial fitness isn't something that we'll stress for too long here. During a workout. • Don't do stimulating things before bed such as watching television or working on a project. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. You worry about money and end up facing financial hardships that move into your work life. your marriage. . Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. at least two hours beforehand. there are many ways that you can overcome them.While your body is sleeping. it is also vital in helping your body recover and ultimately grow like you want it to. stress causes a wide range of health concerns for your body. This is what makes you grow. your body's synthesis of protein increases. but it really can be. growth hormones are also released. and even your physical health. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. • Don't eat before bed. Just as sleep will give you more energy. If you are having problems with sleeping. Growth hormones are very important in increasing muscle mass. A majority of growth hormones are also released when the body is in the sleep state. Money is one of the largest causes of stress in people every single day. healthy lifestyle. Your body can recover and repair any damage you did during the day while you are at rest. your home life. As you know. Just think of the role that money plays in your everyday life. but the majority of this happens while the body is at rest.
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.
Ask around when you are in the gym.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. • www. but it's free. sample workout plans. this author depended on several of these websites for information.getbig. as well as pictures of people who have made amazing transformations through a body building program.Nothing can really compare to personal advice and guidance. You will find more information than you could have ever hoped for on this website including tips on nutrition. These are only a few resources you can check out as you begin your body building quest. In researching this book. Here are a few you should really check out: • www. The Internet is another invaluable resource for body building information. You will find a whole new world opening up around you! .com This site is nothing less than amazing.abcbodybuilding.bodybuilder. where to find supplements. and ways to prepare yourself for competition. or network with others in social settings. contest schedules and results. • www. You will get the most information by joining their website. Look around you and find what works for you. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. and it will open you up to all sorts of insights into this great sport.com This is another super website where you can find tips and tricks about how to maximize your workout.
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